Daily Metrics - Wednesday, Mar 4, 2026
| Metric | Value | Notes |
|---|---|---|
| Weight | 256.2 lbs | Weighed this morning |
| Sleep (last night) | — | Not logged yet |
| Mood AM | — | Not logged yet |
| Mood PM | — | Not logged yet |
| Energy | Good | Recovering well from Tuesday fatigue |
Workout - Wednesday, Mar 4, 2026
💪 Strength A (COMPLETED ✅)
Protocol: W10 Strength A - Upper Body (Rescheduled from Tuesday)
| Exercise | Weight | Set 1 | Set 2 | Set 3 | Notes |
|---|---|---|---|---|---|
| Incline Bench Press | 135 lbs | 10 reps | 10 reps | 6 reps | ⬆️ UP from 120 lbs |
| Cable Seated Row | 160 lbs | 12 reps | 11 reps | 6 reps | ⬆️ UP from 145 lbs; grip limiting |
| Assisted Chin-ups | Black band (med-heavy) | 3 reps | 3 reps | 3 reps | Changed from 70 lbs assist |
| Dumbbell Lying Tricep Extension | 25 lbs | 14 reps | 12 reps | 7 reps | ⬆️ UP from 20 lbs |
Total Duration: ~40 min | Status: ✅ Solid progression
🍽️ Nutrition Log - Wednesday, Mar 4, 2026
Fuel Log (Complete)
| Time | Meal | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| ~08:00 AM | Sourdough + kielbasa + greek yogurt + granola + honey + 2x coffee | 790 | 43 | 100 | 26 | 10 |
| ~12:30 PM | 250g eggplant parmesan + 2 slices whole wheat bread + 1 avocado + 10g mayo | 730 | 26 | 79 | 46 | 23 |
| ~18:00 PM | Chipotle bowl: brown rice, black beans, chicken, fajita veggies, pico, sour cream, lettuce | 650 | 35 | 85 | 20 | 15 |
| ~20:00 PM | 1/4 cup lo mein chicken + 2 tangerines + 1 tbsp chow mein | 305 | 23 | 47 | 8 | 6 |
Daily Totals (FINAL)
| Metric | Target | Actual | Variance | Status |
|---|---|---|---|---|
| Calories | 2,500-2,800 (easy day) | 2,475 | -25 to -325 | ✅ NEAR TARGET |
| Protein (g) | 205-230 | 127 | -78-103 | ⚠️ Under by 78-103g |
| Carbs (g) | 580-812 (easy day, 5-7g/kg) | 311 | -269-501 | ⚠️ Under by 269g |
| Fat (g) | 90-135 | 100 | -35 to +10 | ✅ IN RANGE |
| Fiber (g) | 25-35 | 54 | +19-29 | ✅ GOOD |
Analysis
What went well:
- ✅ Calories on target — 2,475 is almost perfect for easy day
- ✅ Fat balanced — 100g is ideal
- ✅ Fiber excellent — 54g is great for digestion
- ✅ Diverse whole foods — eggplant, avocado, brown rice, beans, chicken
What’s low:
- 🔴 Protein significantly under — 127g vs. 205-230g target. Missing ~100g.
- 🔴 Carbs under — 311g vs. 580-812g target. Missing ~270g.
Why the macro shortfall?
- Your meals were nutrient-dense but calorie-light for easy day
- You need more carb-dense foods: rice portion was good, but could add more grains
- Protein sources were present (chicken, beans, yogurt, kielbasa) but not enough volume
For tomorrow’s easy run + Strength B:
- Eat similar calorie level (~2,500)
- But aim for higher protein (add another protein source)
- Higher carbs (bigger rice/pasta portions)
🧘 Daily Habits
| Habit | Status | Notes |
|---|---|---|
| 3 min meditation | ✅ DONE | Morning |
| 10 min yoga | ✅ DONE | Completed |
Weekly Progress (W10: 80/20 Base Building)
| Day | Workout | Status | Metrics | Notes |
|---|---|---|---|---|
| Monday | 1000m Swim (Easy) | ✅ DONE | 1000m, SWOLF 49, HR 122 | Strong start |
| Tuesday | 4x4min Bike (Hard) | ✅ DONE | 6.43 mi, 29 min, max HR 161 | Threshold work, quad soreness |
| Wednesday | Strength A (Upper Body) | ✅ DONE | 40 min, weights up, grip limiting | Good progression |
| Thursday | 4mi Run (Easy) + Strength B | ⏳ TOMORROW | — | Run with friend + full body |
| Friday | 800m Swim (Easy) | ⏳ PENDING | — | Technique work |
| Saturday | 60min Bike + 20min Brick Run | ⏳ PENDING | — | Long session |
| Sunday | 30min Active Recovery | ⏳ PENDING | — | Walk + stretching |
Weekly Volume So Far:
- Swim: 1000m
- Bike: 6.43 miles (29 min)
- Strength: 1 session (40 min)
- Run: 0 mi (easy run tomorrow)
💡 Tomorrow’s Plan (Thursday)
Morning/Midday:
- 4 mile easy run with friend (conversational pace, HR <150)
After run:
- Strength B (full body, ~40 min)
| Exercise | Weight | Sets x Reps |
|---|---|---|
| Dumbbell Bench Press | 65 lbs | 3 x 10-12 |
| Dumbbell Rows | 75 lbs | 3 x 12-14 |
| Machine Leg Press | 330 lbs | 3 x 10-12 |
| Lying Hamstring Curls | 130 lbs | 3 x 10-12 |
Nutrition target (easy + strength day):
- Calories: 2,500-2,800
- Protein: 205-230g (add more protein sources)
- Carbs: 580-812g (bigger portions of rice/pasta)
- Fat: 90-135g
- Fiber: 25-35g
⚠️ Key Insights
Strength gains: You’re progressing well — all weights up, good reps. Grip is your limiting factor on rows (fixable with straps).
Recovery: Good energy today. Sleep and nutrition improving.
Nutrition pattern: You’re hitting calories OK on easy days but protein/carbs are low. For hard days, need massive carb increase (800-1,160g).