Journal

Day of the examination, so not much movement. Tomorrow training starts again...

Fasting day because of the examination tomorrow, so not much movement either

Tomorrow is a fasting day, so today slightly above target

It's just way too hot and the nights are barely bearable...

Nutrition wasn't optimal and I barely managed not to exceed my calorie goal...

Today I was pretty exhausted, but made the best of it. Nutrition is still going quite well

Not really looking forward to the hot days again, and especially the nights...

A stressful day but I tried to pay as much attention to my diet as possible

Work, learn, and get plenty of movement — then the day goes by quickly

A really lovely day with lots of activity and good food

Nutritionally a really good week. I'm still managing to stick to my deficit well

I struggle a lot more when I don't have a proper breakfast in the morning. I need to keep that in mind...

Great day with lots of energy, which I was also able to channel into my evening training session

Stressful days like today are poison for my diet, but I still managed to stick to my deficit

Housework is a workout too, I'd argue...

Chilling and resting at home a little more on the last day of the holidays...

Sleeping in, enjoying the day, and a pretty tough workout in the evening

Even on day trips I can keep the deficit well in check - now to enjoy the rest of the weekend

Rearranging and tidying up the apartment counts as exercise too + training in the evening

The holidays are slowly coming to an end, productive day at home and a great workout with lots of energy

The calorie deficit and tracking is going surprisingly well. I'm learning to engage more closely with foods and their calorie density in the process.

Not much movement today, but managed to get some things done at home and rested a little

Good deficit yesterday, but I need to make sure the macro distribution is on point

First day keeping the deficit well on track, even with a special occasion and eating out. Logging on P365 is working well so far, though I still need to make some adjustments.

Calorie deficit logging is up in a first version, first experiences with it starting tomorrow

Quiet day, motivation is lacking a little at the moment but as always a great training session in the evening

Had a bit of a tough time with my energy levels today, but still managed a good training session in the evening. Started working on the nutrition model for Project365. Should be ready in a few days.

Back in the game after being sick, including a light training session and plenty of fresh air and movement outside

Illness

Illness

Illness

Illness

Easy day, out and about a little and enjoying myself

The new scale is much more accurate and the body fat percentage now makes more sense

Lots of people out there and training almost every day. I could keep this up forever...

Swimming in the lake every day is the best thing in this heat - lots of exercise and fresh air

Enjoying the day to the fullest, lots of fresh air and swimming in the lake. I'm really looking forward to three relaxed weeks...

Worked a little more but now it's vacation — lots of movement today including a swim in the lake

Lots of work, last day before the holidays - The training did me good despite the intense heat

The persistent heat continues to take a toll on me and I'm hoping for a cool-down soon

In the final stretch before the long holidays with lots of plans...

The heat is a huge strain. Especially my sleep is suffering because of it...

Great day of external training, good food and surprisingly a lot of movement

Despite the heat, took a little walk and drank plenty of water

A quiet day with unfortunately again relatively irregular eating habits...

Despite exhausting workdays, I'm getting enough exercise and my diet is okay

An exhausting day at work with little movement, but a new negative record on the scales

Very stable at the moment, diet and exercise are both very consistent — still waiting on quitting smoking...

Very good progress with nutrition, exercise and training continues to be very strong

Preparing for the next quit-smoking attempt, keeping my baseline metabolism high through lots of everyday movement

A cozy day to recover with a nice walk

A cozy day with enough movement and balanced nutrition

Home office day with a good strength training session. Unfortunately one of the cats is sick at home, hopefully she'll be feeling better tomorrow :-(

Great day with lots of energy and an awesome workout. Sleep is consistent and of high quality

My head sometimes isn't quite in the right place, but training is always a great help to clear my mind again

It's difficult to stick to optimal nutrition at external events

I place a lot of value on regular and sufficiently long sleep. I've often neglected this in the past.

Lots of sleep, a long walk, and another workout. A good end to the week...

Cleaning up the basement, getting some exercise, and catching up on sleep — things are looking up

Sleep has gotten a little better - it takes time

Still struggling with the sleep issues and so today lots of rest and just a light workout

I'm sleeping very poorly at the moment and struggling to recover...

Really good experiences without caffeine and the weight is slowly coming down...

Training in these temperatures is tough, but still fun

The caffeine abstinence is a very positive experience that I can build on well

Lots of movement and another day without caffeine, which feels really good

Right now I'm trying to cut out caffeine completely, and it's coming with intense headaches and a general feeling of unease

Training and movement-wise I'm back where I want to be, nutrition is improving, quitting smoking not possible just yet

Light on the horizon, the stress is easing and my confidence is growing

Things are a bit off right now, and the stress isn't helping either

Not a big fan of the heat and pollen load - spent today mostly indoors

Today was household day, didn't do much else and unfortunately didn't accomplish any goals

Today was a lazy day, didn't do much, no goal reached — but that's completely okay. Have a lovely long weekend!

Not a bad day, I'm satisfied with the week. The only thing that matters is to keep getting back up after a setback

Exhausting day but still reached two goals. The new quit-smoking attempt is still a while off.

Things are looking up - more exercise again, better eating habits, but still smoking.

Unfortunately sick and just lying around and smoked again — tomorrow we get back up

Unfortunately sick and just lying around

Unfortunately sick and just lying around

Day 27, almost 24,000 steps – and yet an old habit caught up with me again today.

26 days smoke-free, over 10,000 steps – my body is slowly starting to understand who's in charge here.

25 days without a cigarette, 13,000 steps, and still energy left for training – today was a real day.

24 days without a cigarette, over 12,000 steps – my body is finding its own rhythm.

23 days without a cigarette, without crutches – that carries me through today more lightly than my 96 kilos might suggest.

16,388 steps, a score of 9.6, and not a single drag of a cigarette – day 22 shows who I am right now.

Three weeks without a cigarette, completely on my own — that carries me further today than any step I take.