Diaries of a coach (week 7 check in)

Written By Melanie Washburn

My current metrics:

  • Bodyweight: 154.1 (last: 155.9)

  • Body Fat %: 21.4 (last: 21.8)

  • Skeletal Muscle Mass: 69.2 (last: 70)

  • Hip measurement: 41.75 (last: 41.75)

Nutrition:

Exercise:

  • Friday: rest day

  • Saturday: CrossFit

  • Sunday: rest day

  • Monday: CrossFit

  • Tuesday: CrossFit

  • Wednesday: CrossFit

  • Thursday: CrossFit

Learnings/challenges:

  • Better at getting back on track this week with nutritional choices and more balanced macros

  • Ate well and not too much alcohol even though we had company in town the past two weeks (N/A beer very helpful)

  • 2 rest days this week which I think I needed and was glad I took

  • Overall still seeing my metrics trending in the right direction. Will continue with my current macro split (190g C/78g F/140g P)

    • Tues was over in carbs and fat due to family dinner with dessert (totally worth it)

    • On average 2-3 days per week I am 5-15g over on fat but typically under on carbs those days.

  • Will intentionally work to get in more outdoor activities over the next two weeks while I am in town and before I leave to judge at the CF Games as this helps regulate my emotions and not binge eat/drink.

-Coach Mel

Melanie Washburn
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Diaries of a coach (week 6 check in)