Seven weeks into prep I lost only 2,5kg, but I am more than happy with where I am at.
Diet
My calories have not changed. I am still at about 2.000 kcal and enjoy all the food I get. I make sure I nourish my body with a lot of micronutrients, though I still enjoy a piece of chocolate here and there, all tracked for sure. I talk a little more about my exact macro targets in the blog post Week #5 – Road to Bikini 2022.
Meal of the week: This week the meal I surprised myself the most with is the oatmeal with banana, strawberries, optimum nutrition double rich chocolate whey (affiliate LINK) and some Magic Spoon cereal (affiliate LINK). Prepared a day beforehand and letting it soak in the fridge is making it perfect. It tastes like chocolate banana with a bit of cinnamon crunch from the cereals. Super tasty.
Workout
Workout is honestly great. I keep pushing and manage to keep my strength so far. I hope it never goes, altough I know it will. Favorite workout day: Legs & Delts:
| Exercise | Sets | Reps |
| Lying Leg Curl | 2 | 8-10 / 10-15 |
| Hip Thrust | 3 | 7-10 |
| Squats on Smith Machine | 2 | 8-10 / 10-15 |
| Split Squats | 2 | 8-10 / 10-15 |
| Leg Extension | 1 | 15-20 |
| Calf raises | 2 | 12-15 |
| Cable Crunch | 2 | 10-15 |
To continue fat loss, we have increased my steps to 13k per day. This is still manageable as I love to be outside. Also, I much prefer triggering fat loss by increasing activity, than dropping calories. I just love to eat. Who doesn’t? 🙂
Bodyform
Believe it or not, my bodyform is continuously improving. It is crazy to me I have only lost about 3 kg, since diet start. The form definitely looks different. I am leaning out, slowly but surely.
Summary
All in all, a good and busy week comes to an end. I am ready to attack the next week. I am sure we are going to speed up fat loss soon with some more activity or dropping calories. We are pretty much just a few days from halftime away.
Interested in previous posts on this topic?