Journal

Currently struggling a bit with eating again, often getting strong cravings in the evening

Really strong training session today with lots of energy and strength

Pretty stressful day and unfortunately missed my nutrition goal too, what a shame!

Calm and very productive day working from home

A very chill day, a little workout and time for hobbies

Beautiful day outside with friends, currently sleeping really well again

Cleared a lot of things up to see a bit more clearly again, unfortunately went a little overboard at dinner in the evening

A first day completely without caffeine, unfortunately causing strong headaches throughout the day

Lots of work and a good hard training session in between for fresh energy in the evening

Unfortunately missed my nutrition goal today, it didn't have to be that way. What a shame!

Home office day, unfortunately no training today. Currently having some sleep issues again

Quiet day at home with two short walks

Spent a super lovely day with friends in Bern

Still coughing a bit but training is already going really well again

Actually a great day, but unfortunately had a binge eating episode again for the first time in a long time

First workout after the cold, feeling much better already!

Still dealing with a cold and barely any movement. But things are looking up...

Home office, a bit of housework, and early to bed

Recovering from a mild cold, so not much movement today...

Did some housework and visited friends. I deliberately went over my calorie deficit yesterday. Not a big deal

Home office day, long walk and workout in the evening

Exciting day with an external event, good conversations, and a nice training session in the evening

The problems with my arm during training are slowly but surely getting on my nerves, I need to see a doctor

Life is an eternal roller coaster. An eternal up and down...

The turbulent days just keep coming, that's what they call life I think...

A relaxed day with a nice workout over lunch

A lovely long walk in the evening, a truly beautiful day

Very productive working from home and just an overall really great day

Again noticeably better days with more stability and back under 93kg, very good!

Many things could be clarified and taken care of — feeling very relaxed right now

Out and about a lot, cinema with a good friend, and an important decision

Great day with good stress management - things are looking up again

Used the day to recover, slept a lot

There are days when life puts you to the test, what miserable crap

Didn't eat very balanced today unfortunately, but at least I stayed under the limit

Full day at school, at least I hit 10k steps

Quiet day with work and once again the beloved household chores :-)

Relaxed day at home with a good workout, though my left upper arm is giving me some trouble with certain exercises

A long day, at school and on the go the whole time - glad that tomorrow is Sunday

A tiring week is slowly coming to an end. The strain lingers, but my sleep needs to get better.

A bit more free time again and a great training session in the evening

Exhausting day at an event, but at least good food at lunch :-)

Very stressful day and a headache in the evening...

Unfortunately had a bit of a slip-up with eating in the evening...

Strong day with time to learn and also once again for hobbies

Yesterday I slightly missed my calorie goal but it was a wonderfully beautiful day and I slept great

Super productive day and a new record low on the scale

A pretty relaxed day and thankfully the heat will be over soon

A long but exciting and fulfilling day

A great day with lots of energy both at work and during training

Unfortunately struggling a bit with eating again lately, old habits...

Finally a slightly quieter day and another workout

A tiring but exciting day, I treated myself and exceeded my calorie GOAL

A terrible week comes to an end - finally back to training today

A very stressful time but the diet is going surprisingly well - the weight is coming down

A sad piece of shit day!!

Super good and important training after a crappy day and in insane heat - summer please just pass already...

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.