Diaries of a coach (week 12 check in)

My current metrics:

• Bodyweight: 148.4 (last: 149.5)

• Body Fat %: 19.7 (last: 19.7)

• Skeletal Muscle Mass: 68 (last: 68.5)

• Hip measurement: 40.75 (last: 40.75)

Nutrition:

• Food log

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

  • logged in My Fitness Pal as “Quick Add”

Exercise:

• Friday: 50min mountain bike ride

• Saturday: 4 mile run

• Sunday: 45min indoor rock climbing, active rest day

• Monday: CrossFit

• Tuesday: CrossFit

• Wednesday: CrossFit, 50 min MTB ride

• Thursday: CrossFit

Learnings/challenges:

• Somewhat stagnant numbers this week apart from body weight. Reflected on the following to ensure nothing was “out of the ordinary”.

  • Food log: within +/-5g on protein goal for 6/7 days, over on total cals for 3/7 days (~100-200 cal)

  • Exercise: normal exercise level and volume

  • Rest: 8+ hours each night

  • Had expected amount of alcoholic drinks (3) but did have an extra sweet treat (2)

• Nothing too off so I won’t make any changes to my nutrition or exercise plan. Will continue on and see what the numbers say next week!

-Coach Mel