If you haven’t been following along, start with my explanation of this calorie counting experiment.

Macros

As I said in the last update, I increased my macros for these couple of weeks. It went well. Week five tracked six days and week six tracked eight due to things going on.

	Day Type	Carbs	Fat	Protein	Calories
Baseline	All	259	99	140	2,485
Goals 1	All/Training	220	70	200	2,310
Week 1	All	212	83	196	2,379
Week 2	All	200	85	200	2,365
Week 3	Training	222	71	203	2,342
Week 3	Rest	184	81	200	2,263
Week 4	Training	221	71	201	2,313
Week 4	Rest	193	73	200	2,229
Goals 2	Training	245	85	195	2,525
Week 5	Training	243	87	196	2,541
Week 5	Rest	184	95	197	2,379
Week 6	Training	249	87	197	2,567
Week 6	Rest	201	80	198	2,312

I don’t have anything interesting to point out.

Water

Still no issues drinking enough water. I’ve settled in on an average of 106 ounces a day and seem to be down to one wake-up most nights. I’m still keeping track of water intake because it would be really easy to fall out of the habit.

Scale

	Weight	Body Fat %
Start	199.3	15.0
Week 1	199.0	15.2
Week 2	196.9	15.0
Week 3	197.0	14.2
Week 4	196.1	13.8
Week 5	196.4	13.9
Week 6	194.9	13.8

Note: these are an average of three days at the end of each week.

Kind of surprised with the dive in week 6. I really want my weight to stabilize around 195.

Thoughts

After the decrease in weight I’m going to switch up the macros goals again. In order to help build muscle and lose fat, I’m bumping protein up from 1.0 gram per pound of bodyweight to 1.1. I’ll also increase carbs and fats. I will stop eating less on rest days, especially since one of my two rest days each week has been a 30-40 minute active recovery / cardio session. New goals will be 255g of carbs, 90 grams of fat, and 215 grams of protein for 2,690 calories. These changes will give me about 1,500 more calories a week.

I’m still feeling great throughout the day and even better in my workouts. Looking forward to what my body does with the extra calories.

The next 5 weeks are the CrossFit Games Open and I’ll be in San Diego for one of those weeks. I suspect I won’t be as disciplined as I have been. There wasn’t much to say in this post, so I may not publish another update until after the Open.

All of these posts will be tagged 2019 calorie counting to make it easy to browse the posts.