Carmen Cosentino Posted February 21, 2014 Share Posted February 21, 2014 So the past 2 days I've been EXHAUSTED. Tired enough that I could NOT work out. This is very unusual for me. I'm training for a marathon and half Ironman. I haven't had any strenuous workouts because I haven't had the energy. I've been going to bed super early and sleeping in later than usual. Getting 9 hours of sleep. Today is day 13 for me. I feel a little better today. Feel like I have energy. I'm a little shaky energy and my morning cup of coffee is still sitting on my desk full. Also, note, i started my period 1 week early. This is probably contributing to my exhaustion. Could someone look over my meal logs and let me know what I should change Day 11: Meal 1: 2 egg muffins (veggies), Chicken sausage patty and 1/2 chicken sausage link, 1 date Meal 2: 2.5 cups Bison sweet potato Chili, Walnut/cashew mix, Orange, and snap peas Meal 3: Whole bell pepper (raw ate while dinner cooked), 1 1/2 servings of Thai curry chicken/shrimp (served over mashed cauliflower), side of sauteed kale w/garlic Snack before bed because i was STARVING: Sweet potato No exercise, too fatigued Day 12: (Started cycle) Meal 1: 2 egg muffins, 1.5 chicken sausage links, 1/4 avocado, 1/2 grapefruit, coffee black Meal 2: 2.5 cups bison sweet potato chili, snap peas Snack: Banana, Wal-nut cashew, slivered almonds 1 serving Meal 3: 1 serving Thai chicken curry (served over mashed cauliflower) , sweet potato, watermelon Snack before bed: Again really hungry 2 servings cashews Day 13: Today Meal 1: 2 egg muffins, steak pieces, 1/2 grapefruit Meal 2: Chicken curry (served over mashed cauliflower), sweet potato **Egg muffins include spinach, kale, peppers, and onions. Each muffin contains 1 egg. Thanks for any advice or recommendations you can give Link to comment Share on other sites More sharing options...
msssjenna Posted February 21, 2014 Share Posted February 21, 2014 Eat more. Add a sweet potato to Meal 1, and more veggies, and fat!. More veggies and fat to Meal 2. Link to comment Share on other sites More sharing options...
GFChris Posted February 21, 2014 Share Posted February 21, 2014 I responded to this same question on another thread here: http://forum.whole9life.com/topic/16852-3-weeks-of-my-meals/#entry179853We request that folks not cross-post. http://forum.whole9life.com/topic/6-forum-rules/In the future, please post your question once only. This way you get all responses in one place. Link to comment Share on other sites More sharing options...
Carmen Cosentino Posted February 22, 2014 Author Share Posted February 22, 2014 Sorry, Chris. I wanted to erase the one post but didn't know how, I apologize for the double post. Thank you for responding and for the advice! Link to comment Share on other sites More sharing options...
GFChris Posted February 22, 2014 Share Posted February 22, 2014 Sorry, Chris. I waned to erase the one post but didn't know how, I apologize for the double post. Thank you for responding and for the advice! No worries. In the future, if you want to delete a post, just private message one of ths moderators, and we'll take care of it. Link to comment Share on other sites More sharing options...
Carmen Cosentino Posted February 24, 2014 Author Share Posted February 24, 2014 Have a little catching up to do from the weekend. Saturday (Day 14, I had a 16 mile run). I started a 1.5hours later than planned secondary to my friend taking him time in the am. I ate appropriately, but the delay interfered with my timing :-( Day 14: 16mile run Pre-WO: Large handful of cashews, 1 HB egg, 6oz coffee, lots of water Meal 1: (20minutes after run) "Chipotle" style lunch, chicken on top of lettuce with peppers, onions, salsa, and a generous spoon full of guacamole ( i ate 1/2 then waited 45 minutes and finished my meal). 1 plantain fried in coconut oil topped with cinnamon, Meal 2: Sweet potato, sirloin beef w/ peppers, onions, kale sauteed in olive oil, Mixed fruit Snack: Nuts (Cashews, Almond slivers) Night snack: Lara bar I missed a meal because my run was delayed :-( I didn't want to eat meal 3 @11:30pm. But I also was not hungry Day 15: (rest day no workout) Snack: (went grocery shopping as soon as I woke Up) Macadamia Nuts Meal 1: 2 egg omelette with peppers and spinach banana coffee Meal 2: Well Fed chocolate chili, spinach salad with beets, peppers, slivered almonds, avocado, and drizzled balsamic vinegar. Snap peas Snack: Macadamia Nuts Meal 3: Brussell sprouts, chicken sausage, sweet potato sauteed together in olive oil/coconut oil Day 16: Meal 1: 2 egg muffins (veggies), 1/4 avocado spread on muffins, 1/2 sweet potato, 1/2 grapefruit Meal 2: Well Fed Chocolate Chili Spinach Salad (leftovers from previous day) Other 1/2 of sweet potato from morning Snack: Macadamia Nuts Snap peas and carrots (raw) Meal 3: (dinner tonight) ***turkey stuffed peppers with additional veggies Thoughts on my meals? Link to comment Share on other sites More sharing options...
GFChris Posted February 24, 2014 Share Posted February 24, 2014 Have a little catching up to do from the weekend. Saturday (Day 14, I had a 16 mile run). I started a 1.5hours later than planned secondary to my friend taking him time in the am. I ate appropriately, but the delay interfered with my timing :-( Day 14: 16mile run Pre-WO: Large handful of cashews, 1 HB egg, 6oz coffee, lots of water Meal 1: (20minutes after run) "Chipotle" style lunch, chicken on top of lettuce with peppers, onions, salsa, and a generous spoon full of guacamole ( i ate 1/2 then waited 45 minutes and finished my meal). 1 plantain fried in coconut oil topped with cinnamon, Meal 2: Sweet potato, sirloin beef w/ peppers, onions, kale sauteed in olive oil, Mixed fruit Snack: Nuts (Cashews, Almond slivers) Night snack: Lara bar I missed a meal because my run was delayed :-( I didn't want to eat meal 3 @11:30pm. But I also was not hungry Day 15: (rest day no workout) Snack: (went grocery shopping as soon as I woke Up) Macadamia Nuts Meal 1: 2 egg omelette with peppers and spinach banana coffee Meal 2: Well Fed chocolate chili, spinach salad with beets, peppers, slivered almonds, avocado, and drizzled balsamic vinegar. Snap peas Snack: Macadamia Nuts Meal 3: Brussell sprouts, chicken sausage, sweet potato sauteed together in olive oil/coconut oil Day 16: Meal 1: 2 egg muffins (veggies), 1/4 avocado spread on muffins, 1/2 sweet potato, 1/2 grapefruit Meal 2: Well Fed Chocolate Chili Spinach Salad (leftovers from previous day) Other 1/2 of sweet potato from morning Snack: Macadamia Nuts Snap peas and carrots (raw) Meal 3: (dinner tonight) ***turkey stuffed peppers with additional veggies Thoughts on my meals? Meals look ok. Are 2 eggs a big enough portion? The number of eggs in a serving is the number you can hold in your hand. The meal 1 you had on Day 14 kind of doubled as your postWO. As such, I would have skipped the guac and coconut oil. Snacks, if needed, are recommended to be a mini-meal containing a protein and fat. Nuts are considered a fat source. I wonder if you ate a whole sweet potato (vs. 1/2), and upped your eggs to 3, if you would feel the need to have snacks? Link to comment Share on other sites More sharing options...
Carmen Cosentino Posted February 24, 2014 Author Share Posted February 24, 2014 Thanks for the suggestions. This is great. I will try increasing the eggs and sweet potato, maybe start with 3 eggs see how that goes, then maybe add the whole sweet potato. My problem is I get sooo full and sometimes cannot finish my meal, but in a few hours will want a little something, this is especially during lunch. (I'm 5 2" and ~122lbs at time of start). Link to comment Share on other sites More sharing options...
Carmen Cosentino Posted February 25, 2014 Author Share Posted February 25, 2014 Day 16: Pre-WO: 1 HB egg Meal 3: 5 Turkey cranberry meatballs (Well Fed, a tablespoon a piece), kale sautéed with olive oil, bowl of golden cauliflower soup (well Fed recipe). Exercise: bike trainer for 60minutes Day 17: Meal 1: 1 1/12 chicken sausage ¼ avocado 2 egg muffins (veggie) ½ grapefruit ½ sweet potato I tried to eat the whole Sweet potato but I was too full Meal 2: Chocolate Chili Spinach salad w/beets, peppers, tomatoes and balsamic vinegar ½ sweet potato Veggies snap peas about 1 hour after lunch Snack Apple(couldn't eat at lunch because I was too full) and macadamia nuts I tried taking your advice, @GFChris and increase my egg and sweet potato portion, but I was too full to do so. Link to comment Share on other sites More sharing options...
GFChris Posted February 25, 2014 Share Posted February 25, 2014 Try taking out the grapefruit and upping the sweet potato and/or egg and see if that helps. Fruit is optional on a Whole30 and should only be eaten as part of a meal after you've satisfied eating the rest of the recommended template (protein/veg/fat). Link to comment Share on other sites More sharing options...
praxisproject Posted February 26, 2014 Share Posted February 26, 2014 If the other tweaks don't work, you could try adding a mini meal (using the template) instead of snacks (Pre-WO & Post-WO are not snacks). Some people also find dates make them hungry, same with Lara bars (lots of dates). Link to comment Share on other sites More sharing options...
Carmen Cosentino Posted February 26, 2014 Author Share Posted February 26, 2014 If the other tweaks don't work, you could try adding a mini meal (using the template) instead of snacks (Pre-WO & Post-WO are not snacks). Some people also find dates make them hungry, same with Lara bars (lots of dates). Interesting about the dates. I never thought about that. Thanks! I'll limit dates/lara bars. How about dates and using them during mid-runs to fuel. I've heard people recommending this. Link to comment Share on other sites More sharing options...
praxisproject Posted February 27, 2014 Share Posted February 27, 2014 It really depends on the individual, for some dates are fine, others are more sensitive to sugars, or particular kinds of sugars (eg. FODMAPs). I think you'd get more bang for your buck with using the template, cutting back on fruit (don't eat the fruit if it pushes veggies off your plate) and adding an extra mini-meal (if you're hungry) rather than snacks. Even if dates are a problem, they might not be if part of the template. One of the big advantages of the template is that it will help keep blood sugar more even, because there's always protein, fat and veggies Link to comment Share on other sites More sharing options...
Carmen Cosentino Posted February 27, 2014 Author Share Posted February 27, 2014 It really depends on the individual, for some dates are fine, others are more sensitive to sugars, or particular kinds of sugars (eg. FODMAPs). I think you'd get more bang for your buck with using the template, cutting back on fruit (don't eat the fruit if it pushes veggies off your plate) and adding an extra mini-meal (if you're hungry) rather than snacks. Even if dates are a problem, they might not be if part of the template. One of the big advantages of the template is that it will help keep blood sugar more even, because there's always protein, fat and veggies Thanks. I'm going to try to increase my fat amounts during each meal. I think this will help satisfy me and provide me energy without getting too lethargic between meals. Prior to starting W30 I would get very lightheaded and lethargic if I didn't eat (especially breakfast), I HAVE to eat breakfast not too long after I wake up. I've always been this way. I'm known to always have snacks in my purse (almonds, protein bars, fruit, etc.). I realize that the snacks I was carrying weren't aren't necessarily good choices (i.e., fruit, apple). To make sure my blood sugar didn't drop too low, I would eat 3 meals with 2 snacks. (I'm not diabetic). I also drink a TON of water. Never feel hydrated enough no matter how much water I drink. I've asked my MD about this and she was not concerned because I was healthy otherwise. So, now that I'm doing W30, my body is not adjusting to the 3 meals with a few snacks. I have not been able to exercise as much as I typically do because I have been extremely lethargic. I'm going to bed super early and sleeping at least 8-9 hours. I don't take naps, my legs feel very heavy. Today is Day 19. I don't have any cravings for "regular" food, which is good. Last night before bed I wanted a hamburger, I felt soooo hungry even though I ate a substantial dinner. Thoughts anyone? I agree that I need to add more fat to eat meal. Link to comment Share on other sites More sharing options...
praxisproject Posted February 28, 2014 Share Posted February 28, 2014 I think you may not be eating enough. Not enough food/fuel. You may be hungry. Hamburger craving sounds more like protein/food rather than just energy (those are often carb cravings, hamburger doesn't seem like that to me). Although it could be not enough fat. If you can't make meals any bigger, or it doesn't help, I'd drop the snacks altogether and replace with template-mini-meals. More protein, more fat, more veggies. Moderator Tom did 6 template meals a day I think, when he started Whole30. Keep a lot log of your experiments, let us know how it goes. Link to comment Share on other sites More sharing options...
Carmen Cosentino Posted February 28, 2014 Author Share Posted February 28, 2014 I think you may not be eating enough. Not enough food/fuel. You may be hungry. Hamburger craving sounds more like protein/food rather than just energy (those are often carb cravings, hamburger doesn't seem like that to me). Although it could be not enough fat. If you can't make meals any bigger, or it doesn't help, I'd drop the snacks altogether and replace with template-mini-meals. More protein, more fat, more veggies. Moderator Tom did 6 template meals a day I think, when he started Whole30. Keep a lot of your experiments, let us know how it goes. I agree on the lacking of food/protein. Last night around 9pm I was craving chicken. All i wanted was a juicy grilled chicken breast. i didn't have any on hand pre-cooked, so I ate some nuts and a 1/2 sweet potato. My period also has been all out of whack. I'm on the pill and started a week early and have still had a light period (was suppose to start today originally). I think this has affected my body and hunger as well. Yesterday I felt like I could eat and eat and eat and never feel full. This again, may or may not have been a result of my period. I know I shouldn't have gave into my hunger cravings, but I just couldn't help myself, I was hungry :-/ I don't think I've lost any weight, as all my clothes still fit the same. I haven't worked out nearly as much due to the lack of energy. This morning I ate 3 egg muffins, 1 whole sweet potato and 1/2 avocado. I have a 18-20mile run tomorrow so I'm going to eat another sweet potato at lunch today. I'm planning on making grilled chicken breast tonight to have ready post run tomorrow :-) *** Since starting W30 I have increased my meat protein, I'm eating more red meat and less protein from other sources, e.g., greek yogurt, etc. Link to comment Share on other sites More sharing options...
praxisproject Posted March 3, 2014 Share Posted March 3, 2014 Are you eating all the extra protein for your workouts? I never run 20 miles, but I don't think a sweet potato is enough? The athletes section might be able to provide some more insights. Link to comment Share on other sites More sharing options...
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