Diaries of a coach (week 8 check in)

My current metrics:

Nutrition:

Food log
Macro calculator for alcohol: https://www.blackironnutrition.com/alcohol-macro-calculator
- logged in My Fitness Pal as “Quick Add”

Exercise:

Learnings/challenges:

Maintaining around 70 for skeletal muscle mass. If wanting to continue to increase, may have to increase protein intake to 1g/lb of body weight per day or add in an extra day of weight training per week. For now, will continue with current macro split and exercise plan.
Poor eating on Saturday (1,000 cal over and very low protein) still lead to improvement in numbers. In the past I would over consume Friday through Sunday which lead to maintenance at my previous metrics. Knowing I can have one “off day” and still see progress towards my goals is a relief!
Still averaging 5-15g over on fat per day and 10-20g under on carbs. Because I am still seeing my metrics trend in the right direction, I am going to adjust my macros moving forward to 180g C/85g F/140g P (from 190/78/140) which puts me at about a 35% C/37% F/28% P split.
Felt a little sluggish in some of my workouts this week but still performed to the level I was hoping. On higher activity days (e.g. 2-a-days or 60+min/activity), I am allowing myself 15-20g of carbs extra which is helping.

Week 8 Progress Photos:

Week 4 Progress Photos:

Starting Photos (May 30, 2025):

-Coach Mel

Diaries of a coach (week 7 check in)