So at week five that means JTF’s Mount Crushmore is starting its second month — a third of the program is behind us! There’s a lot to get through so let’s get through it.
As always, this week’s weigh-in is brought to you by InBody and Nutrishop Knoxville.
Weekly Weigh-In: 222.2 Pounds (Goal: 210 Pounds; 0.3 Pounds Gained)
Bi-Weekly Measurements
- Body Fat Percentage: 19.2 (Goal: 15%; 2.5% Lost)
- Skeletal Muscle Mass: 102.5 Pounds (3.7 Pounds Gained)
- Body Fat Mass: 42.6 Pounds (5.7 Pounds Lost)
So honestly no, I wasn’t super prepared to see my weight go up again but like I’ve pointed out before, my ultimate goal is to see those body comp numbers change and I’ve for sure done it — adding 1.1 pounds of muscle in the last two weeks, dropping 1.3 pounds of fat in the same time. Other figures from my reading indicate I was holding in more water than usual, too. Not sure why. Don’t care why.
Monthly Measurements
- Neck: 13.75″ (.25″ lost)
- Chest: 40.5″ (.5″ gained)
- Arms: 13.25″ (.25″ gained)
- Waist: 35.75″ (.75″ lost)
- Hips: 38″ (no change)
- Legs: 21.5″ (.25″ lost)
This Week’s Calorie Requirements and Macros:
I hope by now everyone has had the chance to get through their calorie requirement and calculate their macros. If you haven’t, I have detailed (but hopefully not terribly geeky) walk-throughs here:
Just like with the last few weeks, the slight change in body weight isn’t really enough to warrant a big change in these numbers but, again, just for the sake of completion:
|
Calories: |
3,000 |
|
Protein |
219 Grams (876 Calories) |
|
Fat |
88 Grams (792 Calories) |
|
Carbs |
334 Grams (1,335 Calories) |
This Week’s Meal Plan:
I’m really pretty excited about this, guys! As you’ll see below, my breakfasts and snacks are mostly the same (save for a change from Frosted Flakes to Cinnamon Toast Crunch). Lunch this week will be a double portion of this recipe paired with a cup of steamed white rice. I also really wanted to have these Jalapeno Popper Burgers so I added them to the meal plan. Problem was, however, even after adding all my meals I was still short about 60 grams of protein.
So how does one make up for this?
Instead of the usual roasted sweet potato side dish, I’m opting to go with baked chicken “fries!” Props to my Viking Queen Cara for that rad idea. Seven ounces of these fries bring up my protein macro to hit the point almost perfectly!
- Meal One — Breakfast
- 2 Packs of Quaker Instant Oatmeal (mixed with water) and one protein shake (also mixed with water)
- Meal Two — Mid-Morning Snack
- 1 Banana; 1 Pack of Quaker Instant Oatmeal (mixed with water)
- Meal Three — Lunch
- 8 ounces spicy pork sausage, 8 ounces roasted broccoli, 1 cup roasted cherry tomatoes, 1 cup steamed white rice
- Meal Four — Mid-Afternoon Snack
- 1 banana, 1 cup Cinnamon Toast Crunch (dry)
- Meal Five — Post-Workout
- Protein Shake (mixed with water)
- Meal Six — Dinner
- Quater-pound jalapeno-stuffed cheeseburger with turkey bacon and 7oz baked chicken “fries”
- Meal Seven — Bedtime Snack
- 2 slices cinnamon raisin toast with 2TB extra-crunchy peanut butter
This Week’s Workout Plan
The biggest change here is that I’m no longer taking jiu-jitsu. I made the decision to stop going for a number of reasons. Primarily it’s because I could really use those two evenings during the week to expand my training business but also because I felt like I wasn’t committed enough to the discipline. To progress in any martial art or sport, one must dedicate a large portion of their focus to it and, unfortunately for me, I just didn’t have the attention to spare. Maybe I’ll pick it back up in the future — I don’t know.
- Monday: 5:45am Boxing60; Weightlifting — Deadlifts, Squats, Bench Press, Lat Pulls, Biceps Circuit — 7:00pm Kickboxing60
- Tuesday: 6:30pm Kickboxing45
- Wednesday: 5:45am Boxing60
- Thursday: Rest
- Friday: 5:30pm Boxing75
- Saturday: Weightlifting — Squats, Deadlifts, Pull-Ups, Push-Ups, Triceps Circuit
- Sunday: MMA60
Anything Else?
You know it.
First, I wanted to take a second to thank the freaky people that keep reading this. This whole Mount Crushmore thing has gotten more attention than I expected and it means a lot that you guys are following along.
Second, with the beginning of a new month ahead of us, I wanted to say that over the next four weeks you can expect to see four more check-ins, two more detailed meal plans, the workout plan I’m following and a post about the supplements I’m taking.
Third, I’ll sign off with a quick shout I got from a member at my TITLE Boxing Club. We’d chatted about her body composition not changing in the way she expected despite her eating at a caloric deficit, taking classes regularly and strength training. I know how active she is so I knew almost immediately it was her nutrition and, as I expected, it was the common issue of someone not eating enough. Together we ran through the process of calculating an adequate amount of calories and broke down her macros. I encouraged her focus on the calorie goal and to hit her protein macro every day and about two weeks later ….
I wish there was a magic pill or a one-size-fits-all diet or workout program but there’s not. The one thing that everyone must do to find success is to work for it. The process works — you just have to give it your effort.
Ever onward, fellow heathens.
-JTF
JTFStrong 