A Single Shade of Blue

Duke and North Carolina meet again tonight, which is arguably the greatest rivalry in sports.

I became a Duke fan somewhere around the Fab Five of Michigan years and I’ve been a fan of the program ever since. Fitting that this year’s Duke team is led by four fabulous freshman, three of which are projected as top five picks in the NBA draft. We’ve never seen a talent like Zion Williamson.

There have been a lot of great Duke teams over the years, but this 2018-2019 version is becoming one of my favorites. They don’t shoot the three as well as previous teams, but defense is back in Durham. According to ESPN stats, they are 2nd in rebounds (to North Carolina), 1st in steals per turnover, 1st in steals per personal foul, and 1st in blocks. Last week I wrote about their epic 23 point comeback win, which was sparked by dominating defense. We haven’t seen any floor slaps yet this season, but tonight is the type of game where it could happen.

GO DUKE!

Overnight Oats

Overnight oats are quickly becoming a favorite for breakfast. They are so easy to make. Mix a bunch of stuff together, seal it up, put it in the fridge for the night, and eat cold in the morning.

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I have a big box of instant oatmeal packets from Sam’s Club so that is what I’m using now, but I’ve read other oats can alter the flavor and texture a lot. Here’s the “recipe” I came up with.

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The beauty is you can mix whatever you want. There are a lot of “recipes” out there if you do Google searches as well.

Do you make overnight oats? What is your favorite way?

2019 Calorie Counting: Weeks 5-6

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.

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Great trend lines.

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.

Link Dump – 2019/02/16

 

Keep Your Scrollbars in Chrome

I still don’t understand why browsers started to hide the scrollbar when you’re not scrolling. That’s when a scrollbar is actually useful, so you can quickly jump to specific areas of a page. I can’t tell you how many times I’ve scrolled so the bar would appear and then struggled to click and grab it before it disappeared. I finally had enough of the frustration and found the Rescroller Chrome extension, which keeps the scrollbar visible all the time!

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Duke Comeback

What an incredible comeback last night. Louisville was outplaying Duke in every aspect of the game when they went up by 23 points with less than 10 minutes to go.

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The effort by Duke was terrible. Here are some of the texts my brother and I were exchanging.

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Coach K switched to a zone and then added a full court press, which changed the game. Check out that 0.1% chance of winning!

This ranks up there with the Miracle Minute against Maryland as one of the best comebacks I’ve watched. Duke was also ranked #2 in that game.

I Would Rather #1

Would you rather always be 10 minutes late or always be 20 minutes early?

20 minutes early. Everyone knows that one about me.

Would you rather lose all of your money and valuables or all of the pictures you have ever taken?

All of the pictures I have taken.

Would you rather be able to see 10 minutes into your own future or 10 minutes into the future of anyone but yourself?

See 10 minutes into my future.

Would you rather be famous when you are alive and forgotten when you die or unknown when you are alive but famous after you die?

Unknown when I’m alive but famous after I die.

Would you rather your shirts be always two sizes too big or one size too small?

One size too small. I feel like I’ve already lived through two sizes too big when everything in high school was XL and I weighed 165 pounds.

Would you rather live in the wilderness far from civilization or live on the streets of a city as a homeless person?

Live in the wilderness.