Week 1 Summary — Body Conditioning (21–27 July 2026)

Tony — Tue, 28 Jul 2026 07:25:07 +0000

Body Conditioning — Week 1 Summary

21–27 July 2026 · goal: steady fat loss, preserve lean mass

7-day avg weight

97.29kg

↓ 1.11 kg from 98.4 baseline

Avg real deficit

−656kcal/day

vs 450 planned

Avg protein

124g

target 120 · hit 5 of 7 days

Avg intake

1,843kcal

7 days logged

Date	Weight	Eaten	Burned	Real +/−	Protein	Training
Mon 21	98.4	1,753	2,309	−556	124	—
Tue 22	98.1	1,822	2,790	−968	123	2 walks · 7.1 km
Wed 23	97.7	1,978	2,349	−371	93	HIIT 37 min
Thu 24	97.5	2,162	2,757	−595	169	2 walks · 7.7 km
Fri 25	97.2	1,896	2,345	−449	127	—
Sat 26	96.0	1,373	2,217	−844	124	—
Sun 27	96.1	1,915	2,725	−810	109	Paarl walk · 9.2 km
Avg (7d)	—	1,843	2,499	−656	124	4 active days

On track The scale is genuinely trending down — the 7-day average fell 1.11 kg. A good chunk of the first drop is water/glycogen; real fat loss is likely ~0.5–0.6 kg (the weekly total deficit of 4,593 kcal works out to roughly 0.60 kg of fat). That’s a healthy, sustainable pace.
Watch Real deficits averaged −656/day, steeper than the planned 450 — driven by active days (Tue, Thu, Sun) and a low-intake Saturday (1,373 kcal). If the average keeps outpacing plan, nudge intake up on rest days to protect muscle.
Strength Protein averaged 124 g, on target 5 of 7 days. That’s exactly what preserves lean mass in a deficit. The two low days were Wed (93 g, carb-heavy potato + mash) and Sun (109 g, a grilled-fish-and-soup day light on protein sources).
Method Logging held up well: raw-weighing starch and adding oil separately, portion calculators for home recipes, and catching two real errors along the way — a whole-batch-vs-portion mix-up on the 23rd, and an omitted 400 g of beef bean soup on the 27th that’s now correctly included.