Diaries of a coach (week 2 check in)

My current metrics:

• Bodyweight: 157.9 (last: 159.6)

• Body Fat %: 23.1 (last: 25.6)

• Skeletal Muscle Mass: 69.2 (last: 67.7)

• Hip measurement: 42.25 (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:

• Friday: 2hr hike with #30 ruck

• Saturday: rest day

• Sunday: 1hr mountain bike ride

• Monday: CrossFit

• Tuesday: CrossFit

• Wednesday: CrossFit

• Thursday: CrossFit

Learnings/challenges:

• Averagely eating 5-15g over my fat and 10-20g under my carbs. This is two weeks in a row now so I will adjust my macros to 190g carbs/140gprotein/78g fat (2,020cal/day) moving forward. Stats are still trending in the right direction which justifies this adjustment.

• Continuing to work on noticing when I am emotionally dysregulated and going for a quick walk instead of grabbing for food/alcohol.

-Coach Mel