2019 Calorie Counting: Weeks 7-9

If you haven’t been following along, start with my explanation of this calorie counting experiment¬†or check out all posts tagged with¬†2019 calorie counting

Macros

Just like¬†the last update, I increased my macros leading in to these weeks. I also decided to eat the same between training and rest days. It went well. Week seven was a full seven days, week eight had two cheat days that weren’t tracked, and I stopped week nine at six days because I’m on vacation.

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
Goals 3 All 255 90 215 2,690
Week 7 All 257 86 215 2,666
Week 8 All 255 90 216 2,695
Week 9 All 272 95 215 2,809

In the last week or two I had been sneaking some small snacks that I wasn’t tracking and then for the last few days I did record them. As you can see my calories went up there. I did start adding extra cardio work on most days, so my body was asking for more food.

Water

Still no issues drinking enough water.

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
Week 7 196.8 13.4
Week 8 196.9 13.0
Week 9 195.1 12.9

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

My weight went back up after that big week 6 dive and leveled off with the increased calories before dropping again in this last week with additional cardio workouts. Nice to see my body fat continue to decrease since I want my weight to be stable here.

2019-03-11-withings

Thoughts

Like I mentioned early in the post I’m on vacation for the week so not going to track my food. If I was home I probably would, but I’m traveling to San Diego so I’m going to enjoy whatever I want to eat. I can almost guarantee I won’t get enough protein, but the body needs a good shock from time to time.

I’ll probably start tracking macros again next Sunday and I plan to adjust them once again. I’m going to shoot for 275g of carbs, 100g of fat, and 215g of protein for 2,860 total calories. That’s an extra 20 grams of carbs and 10 grams of fat.

This will likely be my last update on the experiment. There hasn’t been much to say and these posts seem pretty boring. Coming up with macros and adjusting is really easy to do, especially with the free Renaissance Diet spreadsheet. The hard part is making up your mind to make a change and then committing to it.

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