Weekly Client Check in and Your Coach's Recap
Weekly Client Check In and Recap
Happy Sunday,
It's time for the weekly accountability check in. Let's recap this past week and plan for the upcoming one.
Open up the MyCoach app now and complete your weekly check in form so I can help you build upon this week and dominate the upcoming one.
Your Coach's Weekly Recap
Nutrition and Food Tracking
This was my first full week back into the normal routine post vacation and it felt GOOD.
It was nice to have a break, both mentally and physically, but also equally nice to back into a rhythm with my lean bulk.
My targets for the week were the following:
Calories: 2933 Protein: 201 g Fat: 97 g Carbs: 311 g
And here is where my averages landed for the past week:
Calories: 2979 Protein: 212 g Fat: 110 g Carbs: 288 g Fiber: 40
And here are my updated targets for the upcoming week - marginal increase:
Calories: 2984 Protein: 202 g Fat: 99 g Carbs: 319 g
Alcohol
Definitely wanted to keep the drinking lighter heading into this week as I was only 5 days removed from the vacation where I went heavier, and I did a good job sticking to that plan.
My general goal this year has been to aim for 5 or less drinks per week outside real special occasions like vacations, weddings, bach parties, etc. Here's how this week ended up:
Monday, Wednesday, Thursday, Friday, Sunday: 0 drinks Tuesday: 2-3 drinks Saturday: 1 beer at the pier
I had a work event Tuesday night at T Squared Social in NYC (the new Tiger Woods / Justin Timberlake spot). It was a very cool venue, would definitely go back. I stayed at the event for a couple hours and then got out of there. Only had 2-3 drinks depending on how you count a fairly stiff Makers Mark on the rocks. My other drink was a Stella.
There was a buffet style food situation but I kept things in control. I stuck to some chicken and beef based mini sliders and mini tacos.
So we're definitely ending up at 5 drinks or less as planned.
Step Count
Weekly average according to Apple Health: 13,820.
Workouts.
Monday: 1 hour at the golf simulator Tuesday: Upper Body 1 Wednesday: None Thursday: Lower Body 1 Friday: Upper Body 2 Saturday: None Sunday: Lower Body 2
I've felt pretty great in the gym this week. I hit PRs on deadlifts and weighted chin ups.
Upcoming Obstacles.
Nothing that notable, this week is looking super clear.
There are some Mothers Day festivities next weekend that will include some bigger brunches and dinners, but nothing major.
Let's dominate the week, Hal the Health Coach
