Day 2976 | Football Watching Saturday

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...

It was a very typical Saturday during a period where I'm not eating clean. I started out eating healthy with some rice and white fish but went to the supermarket after finishing my work preparing for the football matches and brought some junk food which I ate while watching and betting on the matches of the day. I did end up in the green which is good but I also look forward to switching back to full health mode and September will be welcome.

Push Days	Set #1	Set #2	Set #3	Set #4
07/08/2026	456kg Incl Bench	17 PushUp	17 PushUp	532kg Incl Bench
11/08/2026	570kg Incl Bench	19 PushUp	19 PushUp	570kg Incl Bench
15/08/2026	600 kg Incl Bench	20 PushUp	20 PushUp	600kg Incl Bench
19/08/2026	510 kg Incl Bench	21 PushUp	21 PushUp	425kg Incl Bench
23/08/2026	553 kg Incl Bench	22 PushUp	22 PushUp	425kg Incl Bench

Pull Days	Set #1	Set #2	Set #3	Set #4
08/08/2026	2	3	3	3
12/08/2026	4	3	3	3
16/08/2026	4	4	3	3
20/08/2026	4	4	4	4
24/08/2026	5	4	4	4

Squat Days	Set #1	Set #2	Set #3	Set #4
09/08/2026	40	20	20	20
14/08/2026	30	20	30	30
17/08/2026	30	30	30	30
21/08/2026	35	35	30	30
25/08/2026	35	x	x	x

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Day	Weight	Fat %	Muscle	BPM	Age	Score
July 31	65.5 kg	18.2%	77.6%	70	40	80
August 01	65.0 kg	17.9%	77.8%	78	40	80
August 02	64.6 kg	17.7%	78.0%	76	40	80
August 03	64.6 kg	17.6%	78.0%	84	40	80
August 04	64.5 kg	17.4%	78.3%	80	40	80
August 05	64.1 kg	17.2%	78.5%	79	40	80
August 06	64.6 kg	17.5%	78.2%	73	40	80
August 07	65.3 kg	17.8%	77.9%	72	40	80
August 08	65.6 kg	18.0%	77.7%	77	40	80
August 09	66.5 kg	18.6%	77.1%	85	40	80
August 10	66.3 kg	18.4%	77.4%	63	40	80
August 11	66.4 kg	18.5%	77.3%	66	40	80
August 12	66.8 kg	18.9%	76.9%	75	40	80
August 13	67.5 kg	19.3%	76.6%	86	40	80
August 14	67.6 kg	19.2%	76.5%	82	40	80
August 15	66.1 kg	18.5%	77.3%	73	40	80
August 16	67.2 kg	19.2%	76.6%	69	40	80
August 17	66.4 kg	18.8%	77.0%	85	40	80
August 18	66.9 kg	19.0%	76.8%	78	40	80
August 19	67.2 kg	19.6%	76.2%	77	40	80
August 20	67.0 kg	19.4%	76.4%	57	40	80
August 21	67.1 kg	19.0%	76.9%	64	40	80
August 22	66.9 kg	18.9%	77.0%	77	40	80
August 23	67.0 kg	19.3%	76.6%	81	40	80
August 24	67.1 kg	19.3%	76.5%	73	40	80
August 25	66.6 kg	19.2%	76.6%	71	40	80
August 26	67.0 kg	19.3%	76.6%	74	40	80
August 27	67.5 kg	19.6%	76.3%	70	40	80
August 28	67.2 kg	19.4%	76.5%	83	40	80
August 29	67.4 kg	19.6%	76.3%	79	40	80

Needed Improvement (-3,0kg / -3,5kg Fat / +0,5kg Muscle)

• Muscle Mass = 50.5 kg -> 51.4 kg (v)
• Bonemineral % = 4.3% -> 4.2% (-)
• Skeleton Muscle = 26.8 kg -> 26.6kg (-)
• Viceral Fat = 6.0 -> 7.0 (x)
• Waist-to-hip ratio = 0.7 -> 0.7 (x)

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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 67.0 | 67.1 | 66.9 | 67.0 | 67.1 | 66.6 | 67.0 | 67.5 | 67.2 | 67.4kg (670.8/ 10 = 67.08kg)

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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
Monday	Mais Cracker Smoked Salmon, Peanut Butter, Rice Peas
Tuesday	Sandwish Chicken, cheese, Snickers Ice cream, Chicken Tights
Wednesday	Doritos, Brownie, Stone Grill, Ice Cream
Thursday	Smoothie, Sandwich, Bread, Cucumber spread, deli meat, doritos
Friday	Rice, Chicken, carrots, edamame, cucumber
Saturday	Rice, Edamame Beans, chips, meatballs
Sunday	Smoothie, Doritos, Spaghetti
Monday	Eggs, Croissant, Ratatoille, couscous, m&ms
Tuesday	Rice Waffle Peanut Butter, Bread, eggs, apples
Wednesday	Apples, Sandwich surimi, Fries, Doritos
Thursday	Bread, Chicken Salad, Rice Cracker, Peanut Butter, Chipolata, apples
Friday	Sandwishes, bueno Spread, chicken, doritos, Apples; Rice Cracker Peanut Butter
Saturday	Rice Waffle Peanut Butter, Apples, Rice veggies chicken egg.
Sunday	Toast, Pizza, Apple, Rice Waffle Peanut Butter
Monday	Rice, Bread, Sausage, cheese, pastry, Gyoza
Tuesday	Croissant, some cheese
Wednesday	Sandwish, surimi, crackers, hamburgers
Thursday	Hamburgers, Apple, Mais Waffle Peanus Butter,
Friday	Rice Dish, Hamburger, Apples
Saturday	Rice, Fish, Peas, Bread, Meat, Doritos

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
10 August	66.3 kg	00:10	08:40	4.23€	3.00€	7
11 August	66.4 kg	00:00	08:40	18.61€	0.00€	6
12 August	66.6 kg	00:40	09:20	8.20€	0.00€	7
13 August	67.5 kg	01:30	09:20	6.98€	0.00€	7
14 August	67.6 kg	01:40	09:20	15.13€	0.00€	7
15 August	66.1 kg	00:20	09:00	6.97€	0.00€	6
16 August	67.2 kg	00:30	09:00	9.99€	0.00€	6
17 August	66.4 kg	00:20	09:15	72.15€	0.00€	7
18 August	66.9 kg	02:10	10:00	11.02€	0.00€	6
19 August	67.2 kg	01:20	09:00	18.00€	0.00€	6
20 August	67.0 kg	00:30	09:40	20.73€	0.00€	6
21 August	67.1 kg	00:20	09:20	17.91€	0.00€	7
22 August	66.9 kg	00:00	10:00	6.01€	0.00€	6
23 August	77.0 kg	00:20	09:30	9.01€	0.00€	6
24 August	77.1kg	01:30	11:00	14.07€	0.00€	6
25 August	66,6 kg	00:20	09:20	0.00€	0.00€	8
26 August	67.0 kg	00:00	10:00	20.44€	0.00€	7
27 August	67.5 kg	00:10	08:30	7.03€	0.00€	6
28 August	67.2 kg	00:00	09:30	5.15€	0.00€	7
29 August	67.4 kg	00:40	10:00	8.79€	0.00€	6

Next Day Goals: Mre football on Sunday which will be my main focus.