Johan gick 11.200 steg och körde 40 minuter på gymmet igår.
SenasteDaglig loggning utav steg, gymträning och kroppsvikt. |
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|---|---|---|---|
| Datum | Steg | Gym | Vikt |
| 20 Jul | 11.200 | 40 | 96 |
| 19 Jul | 14.200 | 40 | 97 |
| 18 Jul | 12.700 | 0 | 97 |
| 17 Jul | 16.300 | 30 | 97 |
| 16 Jul | 20.100 | 0 | 97 |
| 15 Jul | 12.000 | 40 | 97 |
| 14 Jul | 15.100 | 0 | 97 |
| 13 Jul | 12.400 | 0 | 98 |
| 12 Jul | 10.700 | 0 | 98 |
| 11 Jul | 13.800 | 0 | 98 |
MånadsvisMonthly averages for daily and weekly steps, with totals adjusted to a standard 30-day month for fair comparison. The current month is projected from available data. |
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|---|---|---|---|
| Månad | Steg | Gym | Vikt |
| July 2026 | 12.600 | 88.000 | 379.000 |
Walking RecordsRanked by total steps to highlight my best walking performances over the past year. Only the top 10 walking days are included. |
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|---|---|---|
| Rank | Step | Date |
| 1 | 20.100 | 16 Jul 2026 |
| 2 | 17.100 | 6 Jul 2026 |
| 3 | 17.000 | 7 Jul 2026 |
| 4 | 16.300 | 17 Jul 2026 |
| 5 | 15.100 | 14 Jul 2026 |
| 6 | 14.400 | 5 Jul 2026 |
| 7 | 14.200 | 19 Jul 2026 |
| 8 | 13.800 | 11 Jul 2026 |
| 9 | 12.700 | 18 Jul 2026 |
| 10 | 12.400 | 13 Jul 2026 |
VeckoplanEn välplanerad vecka förvandlar träning från en avsikt till en hälsosam rutin. |
|
|---|---|
| Måndag | Gym: överkropp, core Steg: 12.000-18.000 |
| Tisdag | Vilodag Steg: max 12.000 |
| Onsdag | Gym: crossfit Steg: 12.000-18.000 |
| Torsdag | Gym: överkropp, core Steg: 12.000-18.000 |
| Fredag | Vilodag Steg: max 12.000 |
| Lördag | Gym: överkropp, core Steg: 12.000-18.000 |
| Söndag | Gym: rodd, core Steg: 12.000-18.000 |
Diet & Training PlanMy diet is strict and low in carbohydrates with a daily protein intake of 1.9g per kilogram of body weight. |
|
|---|---|
| 06:00 | Frukost: 120g kvarg med 30g müsli. Två ägg, en kaffe och 5g kreatin. Protein: 25g. |
| 06:30 | Promenad: 2 till 3 km |
| 10:00 | Mellanmål: Protein shake och kaffe. Protein 30g. |
| 11:30 | Promenad: 2 till 3 km |
| 12:00 | Lunch: 200g of chicken, tuna, salmon or ground beef, served with salad and whole-grain pasta or rice. Protein 50g. |
| 15:00 | Mellanmål: Protein shake och en banan. Protein 30g. |
| 16:00 | Promenad: 2 till 6 km |
| 16:30 | Energi: Pre-Workout 5g |
| 17:00 | Gym: måndag, onsdag, torsdag, lördag, söndag Vilodag: tisdag, fredag |
| 18:00 | Middag: 200g of chicken, tuna, salmon or ground beef, served with salad only and no pasta or rice. Protein 50g. |
| 20:00 | Relax: Grönt te med antioxidanter. Varva ner med lite programmering. |
| 22:00 | Sleep: Good sleep is an important part of recovery and achieving results. |
Body Fact SheetMy estimate is to reach the weight goal within the next 82 days. |
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|---|---|---|---|
| Data | Current | Goal | Diff |
| Height | 189 | 189 | 0 |
| Weight | 98 | 85 | 13 |
| BMI | 27.4 | 23.8 | 3.6 |
| Body Fat | 28 | 18 | 10 |
| Vo2 Max | 41 | 52 | 11 |
| Waist | 103 | 90 | 13 |
| Biceps | 37 | 42 | 5 |