Diaries of a coach (week 6 check in)

My current metrics:

• Bodyweight: 155.9 (last: 155.5)

• Body Fat %: 21.8 (last: 21)

• Skeletal Muscle Mass: 70 (last: 70.5)

• Hip measurement: 41.75 (last: 41.75)

Nutrition:

• Food log

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

  • logged in My Fitness Pal as “Quick Add”

Exercise:

• Friday: 1.75hr hike

• Saturday: 45min rock climbing, 2 hr mountain bike ride

• Sunday: rest day

• Monday: CrossFit

• Tuesday: CrossFit, 1.5 hr mountain bike ride

• Wednesday: CrossFit

• Thursday: CrossFit

Learnings/challenges:

• Lots of days where I had alcohol and sweets and was low on protein leading to maintenance of my numbers instead of improvements.

  • Due to company in town and stress. Will continue to work on this stuffing pattern with my counselor. Noticing dysregulation has been improving but is harder when I have higher levels of stress.

  • Because of poorer food choices, felt sluggish and weak in most of my CrossFit WODs this week.

• Still feel macro split is working well for me (190g carbs/78g fat/140g protein)

• Need to get back on the train!!

  • Action steps: remove sweets from house.

  • Choose NA beer first when craving alcohol.

-Coach Mel