Atypical Waffle

I took a twenty minute walk to this waffle joint and I nearly walked right by because it’s set back between two buildings. Nothing about the place was typical and I loved it.

There was also a coffee station and more seating around back.

The Number Seven: Smoked brown sugar’d bacon, smashed avo, & goat cheese

I wouldn’t have selected this on my own but the reviews raved about it. I am so glad I went for it. Each bite was an explosion of flavors. Easily the best waffle I’ve ever had.

Nutella Chocolate Lovers: Nutella, strawberries, whip, & chocolate drizzle

I contemplated ordering both of these waffles right away but held off. After one bite of the number seven I knew I’d be making a second order. Dessert for breakfast is always a good decision.

City Tacos

Yesterday was Taco Tuesday and I was starving after the flight, so we went straight to this little taco joint, called City Tacos. There was a line the entire time we were there, which was after 9pm.

I had fish, steak, pork, chorizo, and shrimp. I couldn’t even pick a favorite because they were all amazing and unique.

Kodiak Cakes Cornbread

Last night I made the Kodiak Cakes Cornbread Mix I had bought earlier this week. It was a good opportunity to use my cast iron skillet and I followed the pro tip on the box for an extra moist cornbread. There wasn’t anything “extra” about it, but it is delicious. I’ll definitely buy the mix again.

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Real Good Pizza

One of my friends at the gym had tried a frozen pizza made by Real Good Foods Co. that looked interesting, so I bought a couple of them.

The crust is made from chicken and parmesan cheese! There are two servings so it makes a quick meal containing 8 grams of carbs, 32 grams of fat, and 50 grams of protein.

I hade this one for lunch today. I followed the instructions to microwave it for 4 minutes, which made a huge mess when the cheese flowed over the cardboard disc, so next time I’ll do it on a separate plate. Then I put it in a pan for a couple of minutes firm up the “crust.”

It was “real good” and the crust was much better than I expected.

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.