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...
Saturday was the last day of October and I kind of allowed myself to eat whatever I wanted which resulted in quite some bread and also cookies along with a couple of monster drinks. However November is the month I'm going full cold turkey and am cutting all of that off with a 30-day countdown and plently of motivation to get myself fully ready for my trip to thailand and my month of Muay Thai Boxing. I will be joining a lot of Hot Yoga classes, keep all my food healthy, do daily reps with resting and water fasting days on Sundays. I also will try to never eat in the evening and get out of bed a bit earlier.
October Daily Reps
| Push Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 01/10/2026 | 7x50kg Incl Bench | 17 PushUp | 20 PushUp | 6x50kg Incl Bench |
| 05/10/2026 | 8x50kg Incl Bench | 20 PushUp | 20 PushUp | 6 x50kg Incl Bench |
| 08/10/2026 | 8 x50kg Incl Bench | 21 PushUp | 21 PushUp | 6 x50kg Incl Bench |
| 12/10/2026 | 9x50kg Incl Bench | 22 PushUp | 22 PushUp | 7x50kg Incl Bench |
| 15/10/2026 | 9x50kg Incl Bench | 23 PushUp | 23 PushUp | 7x50kg Incl Bench |
| Pull Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 02/10/2026 | 4 | 3 | 3 | 3 |
| 06/10/2026 | 4 | 4 | 4 | 4 |
| 09/10/2026 | 5 | 4 | 4 | 4 |
| 13/10/2026 | 5 | 5 | 5 | 5 |
| 16/10/2026 | 5 | x | x | x |
| Squat Days | Set #1 | Set #2 | Set #3 | Set #4 |
|---|---|---|---|---|
| 03/10/2026 | 25 | 25 | 25 | 25 |
| 07/10/2026 | 26 | 26 | 26 | 26 |
| 10/10/2026 | 27 | 27 | 27 | 27 |
| 14/10/2026 | 28 | 28 | 28 | 28 |
September Smart Scale Metrics
| Day | Weight | Fat % | Muscle | BPM | Age | Score |
|---|---|---|---|---|---|---|
| July 31 | 65.5 kg | 18.2% | 77.6% | 70 | 40 | 80 |
| August 31 | 67.3 kg | 19.6% | 76.2% | 78 | 40 | 80 |
| September 30 | 69.4 kg | 21.0% | 74.9% | 69 | 41 | 79 |
| October 1 | 69.3 kg | 20.9 % | 75.0% | 64 | 41 | 79 |
| October 2 | 68.6 kg | 20.5% | 75.4% | 72 | 41 | 79 |
| October 3 | 68.5 kg | 20.5% | 75.5% | 80 | 41 | 80 |
| October 4 | 69.0 kg | 20.7% | 75.2% | 95 | 41 | 80 |
| October 5 | 69.4 kg | 20.9% | 75.1% | 85 | 41 | 80 |
| October 6 | 69.5 kg | 20.9% | 75.1% | 78 | 41 | 80 |
| October 7 | 69.8 kg | 21.1% | 74.9% | 80 | 41 | 80 |
| October 8 | 69.2 kg | 20.7% | 75.3% | 78 | 41 | 80 |
| October 9 | 69.3 kg | 20.9% | 75.0% | 82 | 41 | 79 |
| October 10 | 70.0 kg | 21.2% | 74.9% | 79 | 41 | 79 |
| October 11 | 69.6 kg | 21.1% | 74.9% | 75 | 41 | 79 |
| October 12 | 69.6 kg | 21.1% | 74.9% | 69 | 41 | 79 |
| October 13 | 69.2 kg | 20.9% | 75.0% | 66 | 41 | 79 |
| October 14 | 68.9 kg | 20.7% | 75.2% | 77 | 41 | 79 |
| October 15 | 69.2 kg | 20.8% | 75.1% | 81 | 41 | 80 |
| October 16 | 69.1 kg | 20.8% | 75.1% | 80 | 41 | 79 |
| October 18 | 69.3 kg | 21.0% | 74.9% | 89 | 41 | 79 |
| October 19 | 69.5 kg | 20.9% | 75.1% | 70 | 41 | 79 |
| October 20 | 69.4 kg | 20.9% | 75.1% | 80 | 41 | 80 |
| October 21 | 69.7 kg | 21.1% | 74.9% | 80 | 41 | 79 |
| October 22 | 69.5 kg | 21.1% | 74.8% | 76 | 41 | 79 |
| October 23 | 69.7 kg | 21.3% | 74.7% | 77 | 41 | 79 |
| October 24 | 69.8 kg | 21.4% | 74.6% | 81 | 41 | 79 |
| October 25 | 70.0 kg | 21.5% | 74.5% | 69 | 41 | 79 |
| October 26 | 69.7 kg | 21.4% | 74.6% | 77 | 41 | 79 |
| October 27 | 70.0 kg | 21.5% | 74.5% | 85 | 41 | 79 |
| October 28 | 70.0 kg | 21.5% | 74.5% | 84 | 41 | 79 |
| October 29 | 70.0 kg | 21.5% | 74.5% | 80 | 41 | 79 |
| October 30 | 70.0 kg | 21.5% | 74.5% | 81 | 41 | 79 |
| October 31 | 70.0 kg | 21.5% | 74.5% | 77 | 41 | 79 |
Needed Improvement (-5,6kg / -5,4kg Fat / +0,0kg Muscle)
| Indicator | July | August | September | Okctober |
|---|---|---|---|---|
| Muscle Mass | 50.5 kg | 51.3 kg | 52.0kg | 52.1kg |
| Bonemineral % | 4.3% | 4.2% | 4.0% | 4.0% |
| Skeleton Muscle | 26.8 kg | 26.8kg | 26.8kg | 26.5kg |
| Viceral Fat | 6.0 | 7.0 | 8.0 | 9.0 |
| Waist-to-hip ratio | 0.7 | 0.7 | 0.7 | 0.7 |
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 69.5 | 69.7 | 69.8 | 70.0 | 69.7 | 70.0 | 70.0 | 70.0 | 70.0 | 70.0 kg (698.0/ 10 = 69,80kg)
Daily Food Diary
| Day | Food |
|---|---|
| Thursday | Smoothie, Rice, Tuna, Eggs, Veggies, Rice Waffle Peanut Butter x3, Yoghurt |
| Friday | Rice Chicken veggies, chocolate |
| Saturday | Yoghurt Banana, Bread, meat, Sausage, pudding |
| Sunday | Bread, Salami, chicken, doritos |
| Monday | Fried Rice, Cookies, Chips |
| Tuesday | Croissant pudding, Potatoes, veggies, waffle, chocolate |
| Wednesday | Bread, butter, lunch Meat, Cookies, Apple Crumble |
| Thursday | Rice Waffle Butter, Rice Tuna Eggs |
| Friday | Rice, Chicken, Veggies, butter, chips |
| Saturday | Spaghetti, cookies |
| Sunday | Bread, chicken salad, minced meat, Doritos |
| Monday | Rice, vegetables, chicken, 2 apples |
| Tuesday | Smoothie, Rice, Tuna, Soy Sprouts, Apple |
| Wednesday | Oatmeal, white chocolate, Beans, tomato, Sweet Potato |
| Thursday | Fried Rice minced meat, Rice Waffe chicken & peanut butter, chips |
| Friday | Chocolate, bread, chicken, cheese, butter |
| Sunday | Banana, Rice, Fries |
| Monday | Bread, Minced Meat, Cookies, Rice |
| Tuesday | Croissant custard, Caulliflower Potatoes |
| Wednesday | Rice waffle Peanut Butter, Bread, salad, doritos, chocolate |
| Thursday | Eggs, Meatballs, cookies |
| Friday | Bread, crab salad, toast, cheese, chocolate, chips |
| Saturday | Bread, Minced Meat, Meatballs, Rice Waffles Peanut Butter |
| Sunday | Cookies, Rice, Vegetable Curry, Salami |
| Monday | Smoothie, Vegetable Curry, Rice Waffle Peanut Butter |
| Tuesday | Eggs, Pastries, Bread, Soup, Nuts |
| Wednesday | Rice Vegetable Curry, Fries |
| Thursday | Smoothie, soup, vegetable meatballs |
| Friday | Smootie, pastry, salami, sandwish crab Salad, soup, chips. |
| Saturday | Eggs, Cookies, Bread, meat, chicken |
October Stats:
| Day | Weight | Bed Time | Awake | Food | Other | Day Score |
|---|---|---|---|---|---|---|
| 01 October | 69.4 kg | 00:00 | 09:00 | 0.00€ | 0.00€ | 7 |
| 02 October | 68.6 kg | 00:00 | 09:00 | 5.37€ | 0.00€ | 8 |
| 03 October | 68.5 kg | 00:00 | 10:00 | 7.21€ | 0.00€ | 7 |
| 04 October | 69.0 kg | 00:00 | 09:30 | 12.30€ | 0.00€ | 6 |
| 05 October | 69.4 kg | 00:50 | 09:20 | 13.72€ | 0.00€ | 6 |
| 06 October | 69.5 kg | 00:00 | 09:30 | 0.00€ | 0.00€ | 8 |
| 07 October | 69.8 kg | 00:00 | 08:00 | 17.50€ | 0.00€ | 6 |
| 08 October | 69.2 kg | 00:40 | 09:00 | 3.72€ | 0.00€ | 7 |
| 09 October | 69.3 kg | 01:40 | 10:20 | 5.39€ | 2.99€ | 7 |
| 10 October | 70.0 kg | 00:20 | 10:00 | 11.35€ | 0.00€ | 6 |
| 11 October | 69.6 kg | 00:00 | 09:40 | 13.64€ | 0.00€ | 7 |
| 12 October | 69.6 kg | 00:20 | 09:20 | 3.76€ | 0.00€ | 8 |
| 13 October | 69.2 kg | 00:00 | 09:10 | 0.00€ | 0.00€ | 7 |
| 14 October | 68.9 kg | 00:00 | 09:30 | 0.00€ | 0.00€ | 9 |
| 15 October | 69.2 kg | 02:30 | 10:10 | 9.81€ | 0.00€ | 7 |
| 16 October | 69.1 kg | 00:20 | 09:15 | 20.91€ | 0.00€ | 7 |
| 18 October | 69.3 kg | 00:00 | 09:30 | 6.80€ | 0.00€ | 8 |
| 19 October | 69.4 kg | 01:00 | 10:15 | 11.44€ | 0.00€ | 7 |
| 20 October | 69.4 kg | 00:00 | 09:15 | 2.98€ | 0.00€ | 8 |
| 21 October | 69.7 kg | 01:00 | 10:10 | 22.43€ | 0.00€ | 7 |
| 22 October | 69.5 kg | 00:30 | 09:30 | 10.89€ | 0.00€ | 6 |
| 23 October | 69.7 kg | 01:00 | 09:40 | 18.65€ | 0.00€ | 7 |
| 24 October | 69.8 kg | 00:00 | 09:00 | 7.85€ | 0.00€ | 6 |
| 25 October | 70.0 kg | 00:20 | 09:40 | 10.45€ | 0.00€ | 7 |
| 26 October | 69.7 kg | 00:30 | 10:00 | 0.00€ | 0.00€ | 7 |
| 27 October | 70.0 kg | 00:00 | 09:00 | 5.16€ | 90.34€ | 7 |
| 28 October | 70.0 kg | 00:00 | 09:00 | 9.00€ | 0.00€ | 7 |
| 29 October | 70.0 kg | 23:30 | 08:40 | 0.00€ | 0.00€ | 7 |
| 30 October | 70.0 kg | 00:00 | 09:30 | 13.32€ | 91.00€ | 7 |
| 31 October | 70.0 kg | 00:40 | 09:10 | 11.05€ | 0.00€ | 6 |
Next Day Goals: The aim on Sunday is to get myself going eating healthy and very limited while avoiding food in the evening and make sure my appartment get fully cleaned while also putting my focus on the football matches.