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  1. Hello forum! I'm Batya Chava, underemployed teacher, CrossFitter, tea enthusiast, mother, afflicted with bipolar type II disorder, and sufferer of frequent migraines. Why I'm here: I lost 60lbs a couple years ago with exercise and calorie tracking, but since then I've found it hard to motivate myself to eat very healthy and not constantly "cheat." My diet isn't even close to as bad as it was when I lived off mostly pizza pops and Dr. Pepper, so I'm not really worried about being obese again, and I do hit the gym about six times a week, but the poutine and red velvet cake is holding me back athletically, and I don't feel like I have that "healthy relationship with food" that everyone's talking about. And my recovery sucks. DOMS lasts for days. The migraines. The medication for them is effective, but they happen way too often. My mood disorder, on the other hand, has been very resistant to medication. Cognitive Behavioural Therapy helps, so does exercising regularly (seriously, it probably saved my life), but I'm still cycling. Like, I can hold down a job now, but I still spend months at a time depressed. I'm willing to try just about anything at this point. I consider myself quite well prepared. I bought some paleo ketchup, made bulk breakfast sausage, and put all the dried pasta and sugary salad dressings in a box in the basement. Wish me luck!
  2. I'm a vegetarian I go to the gym 6 times a week I know the whole 30 program is anti-protein powders, snacking, and dependence on fruits. But as a vegetarian who goes to the gym a lot, these help me get through the day without energy fatigue, one of my snacks is a banana with almond butter/cashew butter or unsweetened protein powder that I blend with bananas and unsweetened almond milk. I was wondering if anyone here was a vegetarian and an athlete and how they managed to get around this.
  3. Rufit4u

    Running Tired

    I am almost to week 3 of Whole 30. I enjoy the plan and food. I've had great results except for fatigue and lactic acid build up with my runs which I've kept to 3 miles or a little more due to running 5 and feeling like I squatted 1,000 lbs for 5 days. Does anyone else get super tired and sore? I am a personal trainer and centerfield Nutritional Specialist. Not sure why I am not able to perform as well as usual by now. Got any ideas?
  4. Hi there! I just finished my first whole30, and am planning on sticking with this wholesome way of eating for a long time. I love it! However, I'm still trying to figure out how to fuel for long workouts. I'm very athletic, usually doing long cardio workouts 3-4 days a week, either cycling or running. My runs are usually somewhere between 4-10 miles, and my bike rides are typically between 30-50 miles. I'm training for a 13-mile Spartan Race in September. I also train a little bit with my college's cycling club, and compete in a few Women's C Collegiate Cycling competitions in the spring. So my question is, what does a day of food for paleo endurance athletes typically look like? Most of the discussions on this forum are about shorter, high-intensity workouts like crossfit or lifting. I do crossfit about 3 days per week, but I think I've figured out how to successfully fuel myself with protein and fat for that. But I've noticed that low-carb breakfasts make my morning rides and runs soooooo slow. So I'm really curious about ideal quantity of food, carb intake, and timing of meals for endurance training with a paleo diet. I read Paleo Diet for Athletes, which has some very good concepts, but Loren Cordain recommends using a lot of gels and sports drinks. I'm hoping to figure out how to have rides and runs as strong and fast as they used to be before going paleo, but without resorting to processed sports foods. Before going paleo, I'd normally eat toast and peanut butter before a long bike ride, and I'd eat gels and/or sports drinks (like Cytomax) during. Then typically a sandwich for lunch when I get back. But yesterday I went on a 33-mile (2.5 hour) ride in the morning, and here's what I ate throughout the day: 7am breakfast: 1 sweet potato, 2 poached eggs 8am bike ride. I filled my water bottles with 2/3 coconut water, 1/3 water, with a pinch of salt. At mile 20, I had a banana 11am post-workout snack: 1 sweet potato, ~4oz turkey 1pm lunch: ISWF curry (1/3cup coconut milk and curry paste) with ~8 oz roasted leg of lamb, 1/2 green pepper, and a sliced zucchini. 8 oz kombucha. 5pm snack: 2 large carrots, 1/2c macadamia nuts 7:30 dinner: ~8 oz chicken, 1cup green beans roasted in ghee, lettuce and tomato salad with ~2tbsp olive oil and balsamic vinagrette 9pm snack: 2cups berries This day was pretty successful for me; my energy levels were pretty solid throughout the entire ride. But man oh man, throughout this process of figuring out the whole paleo thing, I have had a lot of runs and rides that have left me insanely more fatigued than I ever felt before going paleo. So for all you other endurance athletes out there, what do you eat? How do you fuel yourselves before, during, and after workouts, and throughout your entire day? Is it possible to be purely paleo and have just as much energy as you would with gu, cytomax, powerbars, toast, pasta, etc?
  5. Jonathan Lupo

    Active Athlete needing help

    Please help. I am doing Whole30 with my girl friend and having a good bit of trouble with my energy. I am 33 years old, six foot three inches and weigh about 195 to 200, ex college tennis player. I play tennis at least five days a week and do high intensity training at least five days a week as well. At one point during high school and college I was on a 6,000 cal diet, basically just eating as much as possible. What would you suggest with me always being hungry and searching for sources of energy? Thanks so much for your help!
  6. Hello all! I am on day10 of round1 and my yesterday I had awesome energy and a positive attitude and today I was so tired I came home and took a 2 hour nap! I'm a teacher so I'm pretty active and I workout 6 times a week sometimes twice. This includes cardio in the morning and a lift in the evening but normally 1.5-2hrs daily! They are intense lifts and normally HIIT cardio or steady state. I am just curious if I'm eating too much (which is what it seems) or not enough. Sometimes I find that I'm hungrier in the afternoon around my workouts and in the evenings. I've been trying to add more fats to my earlier meals so I don't get crazy in the evening. Heres an an example of a days eating which is pretty typical everyday. M1-handful chicken sausage, handful butternut squash, mixed stir fry veggies, 3eggs, 1/2 avocado M2-1 small beef burger, 1slice bacon,tomato, 1-1/4 avocado, Brussels sprouts, carrots, 1 egg Preworkout - 3 eggs, 2-servings mayo Post workout-1.5 serving shredded pork, greens M3- 1 serving chicken, coconut aminos, shredded cole slaw, 3-4thumbs mayo Thanks for any advice!:)
  7. Hello All, I am looking for some help and encouragement today. Today is the first day that I've actually thought about quitting the Whole30. While I have had some minor struggles so far (cue me crying in a bathroom on Christmas, but successfully turning down a piece of delicious dark chocolate cake), today has been the only day that I've actually considered attacking some sweet stuff. I have an admitted sugar addiction, which was my whole reason for starting the Whole30 in the first place. I know that my psychological relationship with food needs to be repaired, and as much as it sucked, crying over a piece of cake (which I know is so dumb) helped me see that. Because of that, I've cut out fruit and Larabars for my Whole30. I don't struggle with hitting the brakes when I eat nuts, so those have been making occasional appearances. I get my carbs primarily from sweet potato, which I always pair with a less starchy vegetable and protein for my meals. I know that I'm full, but these intense sweets cravings are making me feel as though I'm always hungry. Additionally, I woke up today feeling bloated and having a breakout. I know that these are temporary side effects, and I know that this is all normal. I was just wondering if anybody could give me any tips besides sticking it out, because I'm really really REALLY struggling with that right now. Below, I've listed a few days of my typical meals. Monday: (also had a 1.5 hour heavy lift and 30 minutes of Cardio) Breakfast: 2 poached eggs over sautéed spinach, garlic, and onions Lunch: Beef tenderloin, roasted carrots, arugula salad, roasted sweet potatoes drizzled in olive oil Dinner: 2 deviled eggs (made with compliant ingredients) and green beans sautéed in olive oil Tuesday: (1.5 hour heavy lift + 1 hour cardio) Breakfast: 3 chicken tenderloin, sweet potato drizzled in olive oil Lunch: 3 deviled eggs, green beans sautéed in olive oil, handful of pistachios Dinner: 2 chicken thighs, roasted carrots, and green beans sautéed in olive oil Today: (45 minute hypertrophy lift) Breakfast: 2 eggs scrammbled with mushrooms, peppers, and onions sautéed in olive oil Lunch: Prosciutto (compliant), avocado, cherry tomato, spinach, and arugula salad drizzled with compliant ranch Dinner: None yet hope you can help me! Thank you!!
  8. Hello! My my name is Maria. Summary: My goal is food freedom and fat loss. Last 2 years I was a bikini competitor (bodybuilding) and I quit because I was really unbalanced in every way with my diets and overtraining. I've been 100% complaint I'm in day 13 now I exercise 6 to 7 days a week (4 weights and 3 days of 1 hour of intense cardio) I follow the template and recommendations I've been eating healthy for years I haven't felt a difference except headache, bloating and WEIGHT GAIN :(... I'm freaked out.... This is my story: (please guide me I'd really appreciate the help) I started the whole30 to be honest because of 2 main reasons, loose bodyfat and food freedom. I'm in day 13 today and I have gained so much weight that my shorts are SOO tight I cannot wear them anymore. For me this is Big and I'm really frustrated... I feel nothing is working on my body... And I've been feeling so stuck, and tryed sooo many things... I'm really sad and confused... I feel I have no clue and I'm becoming desperate by now... The thing is... For the last 2 years also I've been a bikini competitor. I consider myself a "nerd"... Or overachiever and I'm very disciplined, so I do always things by the book and have a lot of will power. Although I looked better than ever and I was a champion and my carrear was ramping up like crazy in this which I considered a hobbie I decided to stop because of how unhappy I was while doing this.... You see, Since I started dieting for competitions my hormones went crazy even leaving me without my period for 6 months one time, and the psicological effects of competing for me where devastating, to a point where I was really questioning my own existence, and that's when my partner who was suffering my depression and mood swings also, and me, decided to quit our diets and competitions. The negative effects of competing and taking all the suplements, shakes and fat burners for bodybuilding for me where amongst others: -depression, obsession with food and my body, loss of self confidence and self esteem, extreme mood swings -extreme cravings for things I've never craved before, crazy weigh gain after my competitions, hungry all the time (so much that I could not sustain my diets any more) -developed an intolerance to dairy, eggs and other food and a really low intestinal movement wich made me constipated so much that I was bloated ALL the time. So....Most of the last 2 years I've avoided alcohol, sugar and baked or processed foods (besides quest bars and protein shakes)... And it's been impossible for me until now to sustain a fit look, every time I binge back it's worse. I'm used to excersice 6 to 7 days a week combining intense or heavy weights with hiit with cardio. I stoped the weight for the last 2 months and got into a vegan diet combined with 5 to 6 days of intense cardio after my last binge... Because I even stoped enjoying the gym... But now with starting the whole 30 I came back again and I'm really over that, I'm enjoying the weight a lot again... (My last competition was this March 2016) From January 2015 until now I lost 15 pounds in 10 months, gained them back in 2 months, lost them again in 10 weeks and gained even more in the following 4 months (going up and down in this last 4 and ending up where I'm now, worse than Jan 2015... And really confused) my height is just 1.57 m so weight is easy to be noticed in my height. I love nutrition and to learn but right now I'm overwhelmed with learning and nothing seems to be a sustainable way to eat, feel and look good. I either feel or look, never both... So, I don't know if I'm eating too much although I'm following the template and I'm eating just 3 times plus post workout, I've been sleeping 7 to 8 hours, I always drink water, I retired from work young (I'm 32 years young) so I'm not stressed or running and I'm reading the book for the second time....I'm freaked out because I really don't know how to be healthier or if I even don't want to be and prefer to be fit... Because it seems not possible to me to do both. Id really appreciate your support, I don't know if I'm a weird case but I do feel like I need help to figure this out... Thank you
  9. I'm a 45 year old female and I'm on day 18 of Whole 30. When I started the plan I weighed 160 lbs and I'm 5'7". I don't know what I weigh now, however I do know that my pants all feel the same. The reasons I started Whole 30 are: To stop stress eating To reset my metabolism To decrease my energy "ups" and "downs", especially the midafternoon sluggishness And, let's be honest, to be able to fit into clothes that in the past 5 years I've outgrown since hitting the big 4 - 0. My husband and I have been doing this together. I have been religious about not getting on the scale or measuring my body. Of course he has been weighing himself and to date has lost 10 Lbs, and his clothes are all quite loose. I'm happy for him because his BMI was at 27.8. However, it's so frustrating to be working so hard and having my clothes still a bit snug. I do HIIT at Orange Theory 2 - 3 x a week and Mountain bike 1 - 2x per week. When I workout I do have a preworkout and post workout meal. Here are my meals on a workout day. On days off I eat similarly - I just remove the Pre and Post workout meals. Preworkout 2 oz chicken breast Coffee with Coconut milk Postworkout 1 egg 30 grams sweet potato Meal 1 3 eggs 1 pork sausage (made from Whole 30 recipe) 1 Tomato 1 cup brocolli coffee with Coconut milk 1/4 Avocado Meal 2 2 cups Cauliflower 4 0z Chicken Breast Romanesco Sauce from Whole30 recipe Meal 3 4 oz ground beef 2 cups veggies Olive oil and vinegar on salad 1 piece of fruit On the days I workout I often find that I have a low energy slump around 2 - 3 pm. Non weight oriented successes include - my sugar and "stress eating cravings" have significantly increased. I do feel stronger in the gym. I feel more focused at work. Is it normal to not notice any change in how my clothes fit after 18 days? any advice out there?
  10. To give you a little bit of my background, I've had stomach issues for as long as I can remember (around 8 years old). As I got older I started to take my food/health into my own hands. I had chronic constipation, seasonal allergies, asthma, diarrhea, and terrible stomach pains but more in my intestinal region. I was sick of doctors giving me pills and medicine to mast my symptoms. At thirteen years old I was diagnosed with hashimotos disease (still taking a low level of synthroid). I saw a natural doctor and that helped for a little while and eventually a friend of mine at work (osteopathic doctor) had me do a blood test that tested for 300 of the most common foods, chemicals and food additives. This was about four years ago and I've been gluten and diary free since as the test showed I had sensitivites. So I pretty much have been eating whole30-ish for the past four years. I've seen a lot of NSV- my rosey cheeks went away, dark circles, bloating, asthma is only triggered by exercises in the cold now, no more seasonal allergies, regularish BM's, and less stomach pain etc. I recently stumbled upon Whole30 as I was looking for something to help me with meal size/proportions and timing of meals. I'm on day30 and I'm a little frustrated. I am not looking for a miracle- thinking i'm going to look like Melissa in 30 days, but I have gained weight ( I am OK with) and an inch around my waist. Before I go any further I have had a lot of NSV: waking up with my alarm at the crack of dawn, needing only 8 hours of sleep to get me through the day, more consistent energy, in the gym more times a week, recovering from workouts faster, more confidence in my body, less hair falling out, better relationship with food, not wanting to have "treats", OK with the number on the scale (would have flipped out prior to this if I saw I gained weight), lifting heavier in the gym! -So overall I'm very happy but not liking that my waist is bigger, I was hoping this program would help me look a little more toned and i'm feeling puffy. My pants are tighter for sure. I crossfit 4-5 times a week. Typically three days of weight lifting and one to two wods a week. Pre-whole 30- 112.5 Waist-25 post whole 30- 117.8 Waist-26 All other measurements remained the same Typical meals look like this: 5:30 pre wod - 1/4-1/2 palm size chicken thigh with a few olives 7:00 post wod- palm size chicken thigh and if I do a WOD a small sweet potato 8:00-8:30- palm and 1/4 ground beef with sweet potato and a little more than a cup of roasted veggies (cauliflower, brussel sprouts or asparagus)- with beef tallow 1-2 thumbs 1:30ish- chicken thigh seasoned with celery salt/rosemary salt and little more than a cup of roasted veggies (cauliflower, brussel sprouts or asparagus)- with beef tallow 1-2 thumbs 8:30-9:00 Chicken/beef or salmon- seasoned with garlic and a little salt and little more than a cup of roasted veggies (cauliflower, brussel sprouts or asparagus)- with beef tallow 1-2 thumbs are my meals too big? they look much bigger than social media posts of Whole30 meals I do have a lot of food allergies and I am following the Whole30 AIP because I know a lot of nightshades irritate me and I cannot tolerate avacado, coconut and I have an egg allergy. I am not board at all with eating the same meals, and do mix it up once in a while. The only change from how I was eating before was the amount of fat added to my meals and the same proportions at eat meal. Thanks in advance for any advice! I'm feeling frustrated but want to continue, I understand that NSV are important but I don't want to continue gaining inches/weight if I'm just getting fat.
  11. Hi! I'm Chellie, and I am finishing up my second Whole30 (had a day 10 fail back in January). I've discovered that the forum is really great for my accountability, so this is my new home! I'm short on time right now, so I'll do more "bio" later. I am currently training for a half-marathon at the end of the month and two triathlons (one mini-sprint, one sprint distance) this summer. My topics here will center on food choices, carting kids to sports practices, training successes and failures, and other general life stuff. Chime in! Join the fun! I'm feeling the tiger blood and wearing a tight shirt that didn't fit 30 days ago, so help me keep it going!
  12. I've been digging through the forums today and there seems to be a lot of fruit hating. I'm on Day 11 and am a marathon runner that is using fruit during long runs in addition to at meal time. I thoroughly enjoy fruit when it is in season and do not see the issue with eating it on this plan. I'm not using it to compensate for a lack of sugar, I just like it and feel it adds value to my nutrition. Could someone explain to me why fruit is so bad for you? I don't understand why a lot of people give it up when they are on this plan. Second question, why can't I include fruit in a pre or post workout meal? Prior to the whole30 I would consume carbs before a long run but on this plan it suggests protein and fat. Why not carbs? Last weekend I had a sweet potato before my long run; my body reacted fine and the world didn't end so I'm not sure what I am missing here.
  13. I just finished my first whole30! I plan on continuing with it. I noticed my energy is more stable throughout the day but not more energy when I run/lift/workout. I actually felt a little slower. I noticed something that said not to eat fruit before a workout?! And not carbs?? Help! Need advice! I've alwayyyyyys eaten a banana before a workout. Sometimes with a spoonful of almond butter. Don't we need carbs before a workout? If you burn carbs and fat during a workout, and you haven't had carbs right before, don't you burn muscle?? I've always been taught to eat sugar and carbs like a banana before a workout. My goal is to lose about 4% fat and gain 5 lbs more muscle.
  14. chelle1984

    Physical Transformation

    So I started my whole30 journey on Nov 5th, so it hasnt even been a whole month yet. I am currently overweight but even when I was at my smallest and I thought in the best shape it was really hard for me to run. Ive never been a runner....I HATE RUNNING. I can't even remember a time when I could run longer then 5 mins. I was at my apartment gym the other day and was forced to use the treadmill, I thought what the heck ill try running a little. I ended up running for longer then I ever have, and then the next day I ran a whole mile without stopping. This may be nothing to most people but it is AMAZING TO ME! Also my knees use to hurt really bad when I ran and they don't anymore. I am just shocked by what changing your foods can do for your physical self (not just weight loss) SOOO happy!! I just had to share
  15. Hi all! I need some help! I just started Whole30 on January 5th like so many others. I'm on day 4 and while I'm expecting carb flu, I am a bit concerned with how I'm currently feeling. My head is really foggy and I'm really out of it. I have very mild anxiety and this is causing my anxiety to increase as I wonder if I'm working out too much and entering acidosis or something. I ran 10k on Tuesday and felt fine and took yesterday off but did a weight workout. I run about 25-30km a week plus do some weights on off run days. I also weigh about 114 lbs at 5'5" so I'm already on the small side. This has been my diet so far with yesterday as an example. I tend to consume fruit for carbs as I do believe I need it with all my working out. Breakfast: Kale, Almond Milk, Flaxseed, almond butter smoothie. AM snack: Almond butter (1 tbsp) + banana Lunch: Chicken - dark and light meat, size of my palm + butternut squash, sweet potato, green pepper and a few other veggies thrown in. PM Snack: 1/2 apple + almond butter (1 tbsp). Dinner: Vegetable curry + bone broth + cabbage salad with olive oil and apple cider vinegar dressing. Snack: Dates and a scoop of almond butter. Already I see I need to heavily increase my protein intake but any other tips? I'm quite anxious today as I felt almost hypoglycemic and ate a banana really fast to help feel better as I thought I would faint at work.
  16. Hey All, I am trying to put on some weight so I can perform better in my sport. I am a strict weightlifter so I don't do crossfit at all, however I do swim occasionally to maintain my fitness as a lifeguard. I've been involved in powerlifting before this summer and I weighed around 155lbs (70kg). After starting oly weightlifting I am about 149lbs ish (68kg) and I am a little worried that my weight is going to keep dropping. I am new and skeptical towards the whole 30 program because it greatly limits my food choices and kinda scares me haha. I currently eat all my foods gluten free with mostly fresh produce. My main sources of carbohydrate are rice and gluten-free pasta. My chiropractor encouraged me to check this program out, but unlike most people on the site I am not here to lose weight. I understand how energy input needs to be higher than energy output to put on weight. I have problems with doing that especially now I don't eat much processed foods. I am right now 5'11 with a skinny build. How can I gain weight if I was to follow whole 30 while not draining all the $ I have? Thanks
  17. I am a group exercise instructor. In my job I workout 1-3 hours per day four to five days per week. I'm on day 13 and am seriously hungry most days. I'm eating three meals and three "snacks" per day. I'm eating far more meat than I used to eat. We have vegetables at every meal and I use them for some of my snacks as well. I'm eating olives, avocados and compliant nuts on a daily basis (3 servings of one/mix of these per day). I start my day with 3 eggs plus a little egg white. Any suggestions?
  18. Hi everyone, I am following the whole30 diet, I'm on day 8. I am a college athlete and need to gain weight to stay competitive. I've increased the protein and vegetable portion recommendations for each meal and I don't feel hungry in between meals but I have already lost 2 pounds (I am 6'1''. and weigh 155). Any suggestions? Also, I am much more tired than I thought I would be, since one of the main reasons I chose to do this is the promise of increased energy. I've read many other posts that claim the same effects, that it takes 2-3 weeks to start feeling better. So in the mean time I just suffer? Not sure the benefit is worth the cost.... I have always been told (like many other athletes) to load up on carbs (mostly bread, pasta) before competition, and it's always worked. Am I tired because my body isn't used to it? By the way, I simply cannot eat sweet potatoes, they make me nauseous, no matter how I cook them. Thanks
  19. Nicole Lynn Jennings

    acne and hair loss

    so ive pretty much completed my whole 60. im still experiencing acne like crazy! im also noticing my hair falling out more than usual. I have symptoms of pcos. im just wondering if anyone has done the autoimmune protocol and if it has helped with either acne or hair loss. I am eating enough. I lift weights about 4 times a week to gain weight, which I have been! I eat the whole 30 meal template four to five times a day, depending on if im still hungry. However, I still have acne and hair loss has gotten worse! Has anyone tried the autoimmune protocol for this and had any success with it? im losing hope:/