Diaries of a coach (week 1 check in)

My current metrics:

• Bodyweight: 159.6 (last: 162.7)

• Body Fat %: 25.6 (last: 25.2)

• Skeletal Muscle Mass: 67.7 (last: 69.2)

• Hip measurement: 42.5 (last: 42.5)

Nutrition:

• Food log

• Macro calculator for alcohol: https://www.blackironnutrition.com/alcohol-macro-calculator

  • logged in My Fitness Pal as “Quick Add”

Exercise:

• Saturday: 60 min walk with #30 ruck

• Sunday: rest day, paddle board on Lake Mary for 60min

• Monday: CrossFit

• Tuesday: CrossFit

• Wednesday: CrossFit, 30min walk with #30 ruck

• Thursday: CrossFit

Learnings/challenges:

• Counseling this week helped me identify that when I am stressed, I stuff my emotions with alcohol or sugar. Plan is to work on identifying when I am about to “stuff” and instead, stopping myself and reflecting on what triggered me and sitting with those emotions.

• Averagely eating 5-10g over my fat and 10-15g under my carbs. Will keep same macros for one more week and adjust if needed next week.

• Hunger is worst right before dinner. While I know I will be somewhat hungry as I adjust to the calorie deficit, I will try to have a snack between lunch and dinner.

• Non-alcoholic beer is good to always have on hand if I’m craving a drink at the end of the day.

• Going to need to be intentional about ensuring 140g+ of protein each day so skeletal muscle mass does not decrease.

-Coach Mel