Diaries of a coach (week 3 check in)

My current metrics:

• Bodyweight: 157.6 (last: 157.9)

• Body Fat %: 23.3 (last: 23.1)

• Skeletal Muscle Mass: 69.2 (last: 69.2)

• Hip measurement: 42.25 (last: 42.25)

Nutrition:

• Food log

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

  • logged in My Fitness Pal as “Quick Add”

Exercise:

• Friday: 2.5hr MTB ride

• Saturday: 1.5hr MTB ride

• Sunday: 1.5hr hike

• Monday: 3hr hike

• Tuesday: Rest Day

• Wednesday: 1hr rock climbing and 1.5hr MTB ride

• Thursday: 45min #14 ruck run

Learnings/challenges:

• On break from the gym (Quarterly Closure). Included activities that were outdoors for daily exercise.

• Overate quite a few days but maintained measurements from week before, indicating that I may be able to increase my daily caloric intake and still be on track for my goals.

  • Camping in Colorado Thursday-Monday was challenging on the macros but did the best I could getting a lot of protein in while enjoying more alcohol and sweets than I typically allot myself.

• On period this week so this could have something to do with the additional alcohol and sweet cravings that I had.

-Coach Mel