Day 2956 | Football Watching & Leg Day

I started a challenge of taking 100 days off to mainly focus on my health and overall personal development and used this account as a personal blog to keep track of all my activity. I enjoyed it and continued afterward trying to build better habits and find a good balance between health, fitness, work, entertainment, and my personal life...

Sunday was one with 5 football matches so very busy in that regard. I would say that I'm currently quite locked in when it comes down to the football matches but locked out when it comes down to my food and average activity. This also shows in my weight as about 1kg was added overnight.

I ate some bread with something new in the supermarket which is basically the filling of bueno as a spread. I also ate doritos and a big plate of rice with edamame, beans, & white fish.

I also watched a video on dropping fat which had a routine that I might try. It goes like

• No Snacking during the day
• Take a short walk after eating
• No Food 3 Hours before Bed (8 hour time window)
• 1 weekly 24-hour fast
• Believing mindset (No Excuses)

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I did a leg day but was unsure how far to go with it as hitting a hard limit will just destroy my legs totally while I want to feel it the next day and still be able to walk. So I started by doing 40 but felt when walking afterward that was too much so I lowered the next sets to 20. I will see next time and just try to improve. I'm also unsure if I need to do a resting day or if I can just move onto the next push day on monday.

Push Days	Set #1	Set #2	Set #3	Set #4
07/08/2026	12x38kg Incl Bench	17 PushUp	17 PushUp	14x38kg Incl Bench

Pull Days	Set #1	Set #2	Set #3	Set #4
08/08/2026	2	3	3	3

Squat Days	Set #1	Set #2	Set #3	Set #4
09/08/2026	40	20	20	20

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I really need to watch out not to give back all the progress I made quickly on the weight.

Day	Weight	Fat %	Muscle	BPM	Age	Score
July 31	65.5 kg	18.2%	77.6%	70	40	80
August 1	65.0 kg	17.9%	77.8%	78	40	80
August 2	64.6 kg	17.7%	78.0%	76	40	80
August 3	64.6 kg	17.6%	78.0%	84	40	80
August 4	64.5 kg	17.4%	78.3%	80	40	80
August 5	64.1 kg	17.2%	78.5%	79	40	80
August 6	64.6 kg	17.5%	78.2%	73	40	80
August 7	65.3 kg	17.8%	77.9%	72	40	80
August 8	65.6 kg	18.0%	77.7%	77	40	80
August 8	66.5 kg	18.6%	77.1%	85	40	80

Needed Improvement (-2,1kg / -2,7kg Fat / +0,6kg Muscle)

• Muscle Mass = 50.5 kg -> 51.3 kg (v)
• Bonemineral % = 4.3% -> 4.2% (x)
• Skeleton Muscle = 26.8 kg -> 27.3 kg (v)
• Viceral Fat = 6.0 -> 7.0 (x)
• Waist-to-hip ratio = 0.7 -> 0.8 (v)

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Average Weight Tracking

I will be tracking my 10-Day Average Weight from here on out to see if that brings some moitivation to the table. Last 10 Days I was at 65.5 | 65.0 | 64.6 | 64.6 | 64.5 | 64.1 | 64.6 / 65.3 / 65.5 / 66.5kg (650.26/ 10 = 65.03kg)

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Daily Food Diary

Day	Food
Saturday	Smoothie, Tempeh, Nuts
Sunday	Smoothie, Rice Dish Chicken, 3x Apple
Monday	Rice, Edamame, Peas, Tomatoes, Fish, Tuna, Mais Cracker Peanut Butter
Tuesday	Oatmeal, Mais Cracker Peanut Butter, Gyoza, Rice
Wednesday	Mais Cracker Peanut Butter, Chick Peas Cherry Tomato, Drak Chocolate
Thursday	Gyoza, Brown Bread Smoked Salmon, Cottage Cheese, Peanut Butter
Friday	Rice & Veggies, Bread cucumbersalad & Sliced Meat, Egg
Saturday	Bread, Rice, Ice Cream
Sunday	Bread, bueno spread, Doritos, Rice, Egg

August Stats:

Day	Weight	Bed Time	Awake	Food	Other	Day Score
01 August	65.0 kg	00:10	08:50	24.30€	0.00€	8
02 August	64.6 kg	00:00	06:45	6.63€	0.00€	7
03 August	64.6 kg	00:00	08:00	1.27€	11.5€	7
04 August	64.5 kg	00:00	08:00	14.5€	9.00€	7
05 August	64.1 kg	00:35	07.50	4.45€	10.0€	7
06 August	64.6 kg	00:10	08:00	10.76€	0.00€	7
07 August	65.3 kg	00:00	08:20	12.11€	0.00€	9
08 August	65.5 kg	00:20	08:20	15.87€	0.00€	7
09 August	66.5 kg	01:30	10:20	6.93€	0.00€	7

Next Day Goals: I will try to get some work done, maybe visit my mom in the hospital and prepare for the week ahead.