Diaries of a coach (week 5 check in)

My current metrics:

• Bodyweight: 155.5 (last: 156.8)

• Body Fat %: 21 (last: 23)

• Skeletal Muscle Mass: 70.5 (last: 69)

• Hip measurement: 41.75 (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: Crossfit (Army test)

• Saturday: WOD

• Sunday: rest day

• Monday: CrossFit

• Tuesday: CrossFit, 1 hr mountain bike ride

• Wednesday: CrossFit

• Thursday: CrossFit

Learnings/challenges:

• feeling fueled and strong in my workouts

• more focused on protein this week and skeletal muscle mass is up

• some sweet cravings which I do indulge in but m better about the quantity in which I’m eating

• ate fairly well over the weekend while at an L1 seminar (door dashed double protein bowl from chipotle both days which really helped balance my macros)

• when eating out, trying to consistently order a veggie appetizer and heavy meat main

-Coach Mel