Your Coach's Weekly 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.
Your Coach's Weekly Recap
Nutrition and Food Tracking
Broken record the last few weeks - so dialed in once again. Logged every single day.
The lean bulk continues, however I'm not really gaining weight yet. I've actually dropped a couple vs. about a month ago. I was ~184 when I got back from Anguilla and I clocked in at 180-182 all week, so I might have to increase the cals further. During this past week, my daily targets were: Calories: 2942 Protein: 195 g Fats: 98 g Carbs: 319 g
And here are my averages from the past 7 days: Calories: 3152 Protein: 226 g Fiber: 51 g Fats: 112 g Carbs: 325 g
You can see I actually went over my calorie target a bit which I was fine with as again I haven't really been gaining weight. It's hard to gain weight once you accomplish the shred and are used to eating this much protein. Good problem to have!
Here are all the delicious foods I have consumed this week while staying right in line with my targets:
- Kaizen pasta (high protein) with Primal tomato sauce and meatballs - Chicken Parm with vodka sauce and linguine from an Italian restaurant - Wolfgang's Steakhouse dinner in NYC: bread, seafood tower, Sirloin Steak, little bit of creamed spinach / lob mac and chee / mashed potatoes - Pappardelle Bolognese from an Italian Restaurant - Fresh Mutz sub with grilled chicken from an Italian Deli for lunch - Pizza
Flexible Dieting at its finest baby.
Alcohol.
Monday, Wednesday, Thursday, Saturday: 0 drinks Tuesday: 2 whiskey rocks at the Wolfgang's dinner Friday: 1 session IPA with dinner Sunday: Plan to have a beer or two while watching the Rangers tonight
So I'm at 3 total for the week as of now and will end the week at 4 or 5 - happy with that.
I've been at 5 or less drinks for the week for about a month straight now, and there's no reason I can't keep that momentum going through most of March. The schedule picks up again in April - have a wedding and then going to Barbados for a week with my family.
Step Count
My daily average for the week was 12,118.
Workouts
I had a pretty busy week so it was tight getting my workouts in but it's gonna get done. Work was busy and then Amy and I moved to our new spot on Friday so lots going on.
Monday: Lower Body 1 Tuesday: None Wednesday: Mobility Workout Thursday: Upper Body 1 Friday: None Saturday: Lower Body 1 Sunday: crushing Upper Body 2 this afternoon
No matter how "busy" you get, the weekends are always there to get you caught up. My workouts are as important as any of my professional or social commitments. I would never bail on those, so I will never bail on my workouts.
Let's crush this week, Hal the Health Coach
