My 30 Days Calisthenics Body & Strength Transformation Results

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30 days ago

i started my calisthenics transformation

challenge

and this is how i looked

i did some body measurements and i did

my first

weight check-in in the first episode i

did a strength test to check

my current strength in all basic

exercises

20 kgs at the hands and push up 30 kgs

at the weighted pull up

60 kgs at the weighted dip and 50 kgs at

the weighted push-ups

so after this i wrote down my goals for

the next

90 days

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so now after 30 days let's see how far

i've come

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week one the first seven days

in the first week i mainly focus on

getting all my workouts in and getting

used to my new routine

which i also shared in another episode

check that out

in the first week i focused on high

volume workouts with bodyweight

exercises only

diet-wise i figured out how many

calories i needed to gain a little

weight each week to reach my goal of

80kgs

my conclusion 3200 calories per day

while normally eating around 2600

calories per day

so in week two i really started to

increase my calories

every week i wanted to increase my

calories by 150 calories

until i reached 3200 calories at the end

of the 30 days

so let me show you guys the one secret

what i do

to increase the calories and the carbs

in my breakfast

on a daily basis so i slightly get

heavier

throughout this calisthenics

transformation series

step 1 adding milk and of course making

use of a kitchen skill

step 2 heat up the milk in the microwave

step 3 adding oats aka a lot of carbs

step 4

adding an apple more carbs step 5

adding raisins even more carbs step 6

adding honey more crops again and still

weighing

every single gram precisely step 7

adding a little protein make sure to

check the link in bio for a discount at

my protein step 8 topping with cinnamon

and weighing every milligram as well nah

just kidding

step 9 top it off with blueberries

another great carb source

the secret add and eat a lot of carbs

at the beginning of week three i did a

check-in again

and my new weight 78.5

kgs already 2 kgs heavier

and i increase my calories even more up

to

3050 calories and this is what a day of

eating up until this point

looks like so now

let's share my second workout of the

week in this workout

i particularly focused more on the

advanced bodyweight exercises

but still not too challenging because

i'm still working in that 6 to 12

rep range for building muscle mass so i

looked for a progression

with each exercise that allowed me to

get 6 to 12

reps in

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and while i was getting heavier i'm

still adding repetitions

in the exercises just check out a quick

overview of the logbook that i'm using

to track

my progress oh and if you're califam

member

you will recognize this logbook for sure

week four this is the week what it's all

about

time to share my results of my weighted

push exercises of the week

and see if i got any stronger compared

to week one

just a quick note as i'm still in my

hypertrophy cycle

i'm still working with 8 reps as a

minimum and try to push the most amount

of weight

for 8 repetitions my results

after four weeks of training the hands

and push-ups with a 10

kg weight vest for eight

reps in total and my one rep max at the

beginning was

20 kgs for one repetition

for the weighted dip i managed to get 45

kgs

for 8 repetitions and after that

i tried 50 kgs and managed to get 6 reps

in

oh damn that was my all

that was my all so i'm getting close

and at last the weighted push-up i did

40 kgs here for eight repetitions

and after this one i tried 50 kgs

and managed to get three repetitions in

while

my one rep max was 50 kgs at the

beginning

so i already beat my one red max with

the weighted push-up

alright so now the moment is here

time to step on the skill again after 30

days of

lean building so let's do it

and that is 80.3

kgs so guys

i almost gained 4 kgs

in total in about four weeks four to

five weeks

um it was quite a struggle i ate a lot

of

extra corpse especially in the last few

weeks

now also it's time to do an actual

physique check

like i did in the first day so let's see

how my physique looks

now after the first day and after 30

days

so my conclusion i see little

improvements

in my chest shoulders abs and legs

i also made some good strain gains which

was my main goal

but my journey doesn't end here i have 8

weeks

aka 60 days more to go in order to reach

my goals so for now thanks for watching

and i'll see you in the next episode

stay tuned

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you