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.

Cardio Triple Threat

So happy to have added the rower to my garage gym. I’m really enjoying 30-40 minute cardio sessions in the cold garage. Didn’t have the heat on long and I ended up ditching my hoodie, but it’s nice to warm things up a bit to get started.

Bought a “Used” Concept2 Rower

I’ve been keeping an eye out for a used Concept2 rower over the last few years. Yesterday one finally came up at a good price, so I drove 30 minutes over to Midland and picked it up. What better day to break it in than during today’s winter storm, so I brought it in to the living room.

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Yeah… I’m going to loving having this at home.

I checked the computer and it only had 13,520 lifetime meters on it! To put that in perspective, I rowed 2,500 meters in my first workout, so the machine is essentially brand new.

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CrossFit Workout Ideas

I enjoy creating workouts, or what we call metcons, short for metabolic conditioning, in CrossFit. I’ve been programming our Sunday workouts for several years and I’d estimate over 75% of the metcons we do are original creations pulled from my list of ideas.

Here are some of the workouts I haven’t used yet. If you try any of them, let me know how they go.

7:00 AMRAP

  • 10 Chest to Bar Pull-ups
  • 5 Hang Squat Cleans (115/80#)
  • 5 Push Jerks (115/80#)

12-9-6-3

  • Thrusters (115/80#)
  • Bar Muscle-ups

30-20-10

  • Dumbbell Power Snatches (50/35#)
  • Toe to Bars
  • Pistol Squats

3 Rounds

  • 7 Squat Cleans (185/125#)
  • 14 Bar-facing Burpees

15:00 AMRAP

  • 30 Box Jumps (24/20″)
  • 20 Pull-ups
  • 10 Clean & Jerks (155/105#)

50-40-30-20-10

  • Wall Balls (20/10#, 10/9′)
  • Double Unders
  • Sit-ups

2-4-6-8-10

  • Bar Muscle-ups
  • Squat Snatch (95/65#)

10:00 AMRAP

  • EMOM – 25 DU
  • Burpee Box Jumps (24/20″)

Early Spring? Not Yet

It’s February 27th and I just got done with a workout in my garage. The unusual thing is I was able to do some farmers carry work outside and some running because it’s so nice out! I’d love if this weather was here to stay, but this in Michigan, so I know better.

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