Eating Enough

[lbow]

I'm on day 8 and feeling the best I have in a long time. I typically ate pretty clean and exercised regularly pre-Whole30, but would fall off on the weekends, espcially this summer with vacations, weddings, and other travel. So I felt I was starting over each week in building momentum, only to over indulge on the weekends. I think the fact the feeling carried over an extra 3 days this weekend, made for the first pleasant Monday morning in a while. I faced a dinner party on Saturday, but the host knew my boyfriend and I had just started this program so the food was all compliant. I definitely felt tempted watching others have a glass of wine, but it was just for a moment when I realized I'm still laughing, having a good time while sipping on water. No one cared that I wasn't drinking, especially when it didn't stop them from enjoying themselves. When I came home that night, I realized how excess I would have typically had (appetizers/booze), that I didn't really need...it was just there. I have a big sweet tooth and didn't really have the desire for the chocolate mousse they offered. The hosts also had fruit, but I passed on that as well because I didn't want it to try to "meet the need" of dessert. My meal had already ended, it was big personal win.

 

Now to the point. I work out each morning for about an hour... pretty intense mix of cardio/strength. I aim for 4-5 times a week...with yoga on the occasion after work. I stay out of the gym on the weekends, to take advantage of the nice weather, walk/swim/hike..or rest all together, if that is what my body is asking for. I had a pretty strenuous workout routine pre-Whole 30 and believe I hit a plateau because I wasn't eating enough when the intensity increased. I haven't really felt  hungry since I started (besides the first few days but I just needed to adjust my protein/fat intake around lunch. Towards the end of my workouts last week, I felt great during the whole time. I just want to make sure that I'm eating enough to support my daily activity and was looking for feedback off a sample meal. I am 5.5 and weighed in at 139lbs the day before the challenge.

 

PreWorkout:1 egg

PostWorout: 1 egg, 1/2 sweet potato

Meal 1: 1- 1.5 servings of ground turkey, sauteed spinach, 1/2 sweet potato, 1/2 avocado, 1/2 grapefruit

Meal 2: 1 cup of spaghetti squash, 1-1/2 cups of beef/veggie chili, 1/2 avocado

Meal 3: 1-1.5 servings of roast chicken, stirfry veggies, palm full of olives

 

Like I said, I don't feel hungry at all, but I just wanted some feedback to make sure I was on the right track.

 

Thank you for any advice!

 

[Irish Rose]

The only thing I would change there is your post workout egg. I discovered from this forum that fat is undesirable post workout as it slows digestion. You want to get protein to your muscles as quickly as possible , so a lean protein like chicken is better or save the yolks for later : )

[amberino21]

i'd also suggest swapping the postWO egg for a different protein source, and increasing the portion size - on the template, a meal sized protein portion is recommended for after training

[lbow]

Thank you for the feedback. I've been pouring over the forum topics this week and switched from an egg to a piece of chicken after my workout after the other advice I read. 2 eggs didn't seen to cut it during meal 1 today, so tomorrow I will try 3. It's more than I've ever had at once so it feels like i am eating too much but I'm slowly adjusting my old way of thinking. I've also noticed a slight headache the past 2 days, so I'm making sure to drink more water and possibly add a little more salt to my meals.

I had an awful run on Saturday, absolutely no energy but today it was a complete 180 and it felt great! I'm ready for day 12

[amberino21]

a serving of eggs is as many as you can hold in your hand - the average seems to be 3-4

 

glad to hear your energy returned for your run!