HeatherW30 Posted January 21, 2015 Share Posted January 21, 2015 I started my first whole 30 on Jan 8, 2015 and had a great few days. On day 8 I had a spectacular fall off the wagon headfirst into a bowl of buttered popcorn and reese's pieces. After a 4 day sugar binge, I'm back at it, starting day 1 today. I think that keeping a public journal might keep me more accountable, so here goes! A little background on me. I'm a 41yo, full time working mom of 1. In 2007 I decided to make some big, necessary changes in my life and over the next several years I quit smoking, quit drinking and lost about 140 lbs. My staring weight was around 315 or so. While losing weight, and getting healthy I fell in love with triathlon and have completed many races including 3 full Ironmans. While I've been successful at keeping off the bulk of the weight I've lost, I've been stuck in this yo-yo pattern where I'll get down to @ 170 and then bounce back up to 190. I've done this a hundred times + over the last several years. I've also become obsessed with tracking my food, weighing, measuring etc. I'm at a point where I want to make peace with food. I want to end the obsession I have with it. I want to just eat healthy food and get to a naturally healthy weight without spending every waking moment thinking about it. One of my goals is to lose about 40 lbs over the next year so that I can be more competitive when I race. I have the power to compete, but trying to haul around 40+ more pounds than any other woman out there makes it hard to be competitive. So here goes .... Starting weight 185.5 Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 22, 2015 Author Share Posted January 22, 2015 Day 1 Sleep: In bed by 10:50, awake at 6:20 - Total Sleep: 7 hours 30 minutes Meal 1: 7:20 am 3 eggs 1 chicken apple sausage 1 grapefruit black coffee Mid-Morning: 9:00 am black coffee Mid-Day: 1:00 pm black coffee Meal 2: 2:00 pm boneless, skinless chicken thighs brussels sprouts & onion homemade garlic mayo Pre-Workout: 5:30 pm larabar (I know I shouldn't have eaten this, but I didn't really have anything else to eat) Workout: 5:45pm 1 hour aerobic ride on the indoor trainer (avg. HR 142, avg watts 152) Meal 3: 7:30 pm grilled pork chop asparagus + green onion + garlic 1/2 large sweet potato w/ clarified butter homemade garlic mayo black decaf coffee Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 23, 2015 Author Share Posted January 23, 2015 Day 2 Sleep: 10:20 pm to 6 am. 7 hrs 40 min of so so quality sleep Meal 1: 7:10 am 3 eggs1 chicken apple sausagesweet potato with clarified butter black coffee Meal 2: 12:00pm Grilled pork chop Asparagus with green onion & garlic Homemade garlic mayo Grapefruit Pre-Workout: Larabar Workout: 5:45pm 70 minute aerobic trainer ride (avg HR 139, avg power 156 watts) Meal 3: 8:00pm Tri-tip Roasted cauliflower, carrot & onion Black decaf coffee Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 24, 2015 Author Share Posted January 24, 2015 Day 3 Sleep: 10:30 to 6:20. 7 hrs 50 min Today was the first day of the Tour of Sufferlandria (a 9 day indoor stage race) I'm not sure that doing my first Whole30 at the same time as trying to do something as intense as the Tour of Sufferlandria is such a good idea. Every day (for 9 days) includes between 1-3 hours of intense bike trainer workouts. So I'm going to try to eat enough starchy vegetables and fruit to make it through. Meal 1: 7:30 am 3 eggs 1 chicken apple sausagesweet potato with clarified butter black coffee Meal 2: 12 pm tri-tip roasted cauliflower, carrots & onions homemade garlic mayo grapefruit Pre-Workout: 4:15 pm (this was way too early and not the right thing to eat, but I was starving and had nothing else) larabar Workout: 6:30 pm 2 back to back trainer rides #1 = Sufferfest - Elements of Style 39 min (avg HR: 123, Normalized Power: 154) #2 = Sufferfest The Long Scream 36 min (avg HR: 154, Normalized Power: 196) I felt really bonky in between rides, so I ate 6 dates and had some water Meal 3: 8 pm tri-tip sweet potato + clarified butter roasted cauliflower, carrots & onions I ate meal 3 pretty much directly after I got off the bike. So it was a combo post-WO / meal 3 Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 25, 2015 Author Share Posted January 25, 2015 Day 4 My energy has been really good, probably because I've been eating a fair amount of starchy veg and fruit. I've been getting through incredibly tough workouts fairly well. I need to figure out what, if anything to eat during intense exercise. I am afraid of bonking, so I'm supplementing with dates, larabars during intense sessions. I'd like to see if I can go without, but I'm hesitant to have a bad workout. Sleep: 11:30-7:30 - 8 hours Meal 1: 8 am 3 eggs 1 chicken apple sausage sweet potato + clarified butter black coffee Pre-Workout: 11:15 am 1 egg 1/2 very small avocado Workout: 12:15 pm Tour of Sufferlandria Stage 2 - The Blender 1 hour 44 minutes (avg HR 147, Normalized power: 179 watts) I felt bonky at about 80 minutes in, so I ate a larabar Meal 2: 2pm (immediately following workout) small slice of tri tip 1 chicken apple sausage sweet potato + clarified butter clementine black coffee Meal 3: 7 pm 1/2 rib eye steak potato with clarified butter and garlic asparagus + green onion + garlic a few small pieces of beet grapefruit decaf coffee Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 26, 2015 Author Share Posted January 26, 2015 Day 5 Sleep: 11pm-7:30am. My alarm went off at 7, but I slept right through it. I guess I needed some extra zzzzzs. Meal 1: 8:30 3 eggs 1 chicken apple sausage roasted beets blackberries + raspberries black coffee Pre-Workout: 1 egg 1/2 small avocado Workout: 12 pm Tour of Sufferlandria - Stage 3 - Fight Club 59 minutes (avg HR 147, Normalized power 191 watts) Meal 2: 1 pm (directly following working out) 1/2 ribeye steak roasted beets & carrots carmelized onion 1/2 sweet potato + clarified butter blood orange Meal 3: 7 pm 1/2 chicken breast, 1 chicken thigh + compliant hot sauce homemade mayo 1/2 yukon gold potato + clarified butter spinach salad + peppers + handful of pecans + homemade vinegarette grapefruit Link to comment Share on other sites More sharing options...
Empress Posted January 26, 2015 Share Posted January 26, 2015 Hi, I know you didn't really ask for any advice, but I'd like to share my experiences with Intermittent Fasting. I'm a loyal follower of Dr. Joseph Mercola, where I learned and adopted his principles of IF. Science has proven that your body needs 16 hours without food intake in order to ensure that you are burning fat. Dr. M recommends eating only within an 8 hour window (in my cae, I eat only between 11 am and 7 pm). I have also adopted his high intensity interval training and exercise only 2-3 times a week for 20 mins a day, alternating with Burst Fit training from Dr. Josh Axe. These may not be enough for your Iron Man training, but it seems you are working really hard and not fully satisfied with your results. I've lost 20 lbs and inches off my arms, thighs, belly and butt in the past 3 months. I'm 5'5", 54 yrs old and now at 140. Good luck to you! I wish you great success! Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 28, 2015 Author Share Posted January 28, 2015 Thanks for sharing your experience Empress - I always find it useful to hear what's working for others. Out of curiosity, how long did it take you to achieve those results? Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 28, 2015 Author Share Posted January 28, 2015 Day 6 Sleep: 10:30-6:20 Meal 1: 7 am 3 eggs 1 chicken apple sausage roasted beets raspberries + blackberries black coffee Meal 2: 12pm 1 boneless, skinless chicken breast large spinach salad with chopped peppers, green onion, pecans +1 small avocado, homemade vinegarette grapefruit Pre-Workout: 5:30 larabar Workout: 6 pm Tour of Sufferlandria - Stage 4 - Nine Hammers 1 hour (avg HR: 147 Normalized Power: 188 watts) Meal 3: 7:30 pm 2 small boneless, skinless chicken thighs homemade garlic mayo 1/2 sweet potato + clarified butter spinach salad with peppers, green onions, homemade vinegarette Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 28, 2015 Author Share Posted January 28, 2015 Day 7 Sleep: 11pm-6:20 Didn't sleep well Meal 1: 7 am 2 eggs 1 chicken apple sausage roasted beets raspberries + blackberries black coffee Meal 2: 1:15 pm 2 chicken thighs (bone-in with skin) homemade garlic mayo spinach salad with 1 small avocado + homemade dressing apple + almond butter Workout: 5:45pm Tour of Sufferlandria - stage 5 - Angels 58 minutes (avg HR: 151, powermeter battery died, no watts) Meal 3: 7:30 grilled pork loin green beans sauteed in garlic & EVOO carmelized onions 1/2 sweet potato + clarified butter 3/4 blood orange Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 29, 2015 Author Share Posted January 29, 2015 Day 8 I'm feeling pretty good, still really bloated (I look 5 months pregnant) which is a little frustrating, but I'll just chalk it up to more fiber than normal. My workouts are going fine which is a good sign. Sleep: 9:50-6:20 I was exhausted, so went to bed 30 min earlier than normal. Meal 1: 7:10 am 3 eggs 1 chicken apple sausage grapefruit black coffee Meal 2: 11:30am (I was STARVING!) grilled pork loin + carmelized onion sauteed green beans with garlic & EVOO banana + small handful of walnuts & pecans Pre-Workout: 3:50 pm handful of macadamia nuts + 6 dates Workout: 4:30 pm Tour of Sufferlandria Stage 6 - 1 hour 26 minutes (avg HR: 152, Normalized Power: 186 watts) Post-Workout: 6 pm small piece grilled pork loin 1/4 sweet potato + clarified butter Meal 3: 7:15 pm spicy boneless skinless chicken thigh + half breast small yukon gold potato with clarified butter + garlic spinach salad with peppers, green onion + homemade vinegarette roasted cauliflower decaf coffee with coconut milk Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 30, 2015 Author Share Posted January 30, 2015 Day 9 Sleep: 10:20-6:20 I slept horribly, something I ate yesterday really bothered my stomach all night. It was either the raw garlic or the coconut milk. Not sure which Meal 1: 7:15 am 3 eggs 1 chicken apple sausage 1/3 sweet potato with clarified butter + cinnamon raspberries + blackberries coffee with coconut milk (about an hour later my stomach didn't feel good, so I think this is the culprit) Meal 2: 11:45 am spinach salad with apple, chicken breast, homemade vinegarette handful of walnuts 2 clementines Pre-Workout: 4 pm 1/2 spicy chicken breast spicy roasted cauliflower homemade mayo Workout: 6pm Tour of Sufferlandria - Stage 7 - The Rookie 55 minutes (avg HR: 149 Normalized power: 185 watts) Meal 3: 7:45 pm 1/2 spicy chicken breast 2 small pieces grilled pork loin homemade garlic mayo 1/2 sweet potato + clarified butter + cinnamon spinach salad with homemade vinegarette decaf coffee Link to comment Share on other sites More sharing options...
HeatherW30 Posted January 31, 2015 Author Share Posted January 31, 2015 Day 10 I have two days left in the Tour of Sufferlandria. Tomorrow's stage is particularly brutal, 2.5 hours with @ 122 sprints. I've been eating quite a bit of starchy veg and fruit over the last 8 days to make sure I don't bonk on these rides. When it's over on Sunday, I plan to cut back on the fruit. Sleep: 10:20-6:20. I need to stop drinking so much water so late in the day. I get up 2-3 times a night and it really messes with sleep quality. Meal 1: 7 am 3 eggs 1 chicken apple sausage raspberries & blackberries black coffee Meal 2: 11:45 am 1/2 spicy chicken breast, few small pieces of grilled pork tenderloin roasted spicy cauliflower spinach salad with 1/2 avocado and homemade balsamic vinegarette 1 clementine + 1 grapefruit Meal 3: 6 pm chicken breast mixed veggies (broccoli, onion, spinach, mushrooms, green beans) apple with almond butter Link to comment Share on other sites More sharing options...
HeatherW30 Posted February 1, 2015 Author Share Posted February 1, 2015 Day 11 Sleep: 9:40-7am (I needed that) Meal 1: 7:30 am 3 eggs 1 chicken apple sausage medium sweet potato with clarified butter + cinnamon 2 cups black coffee Workout: 11am - 2.5 hours 125 sprints Tour of Sufferlandria - Stage 8 (the EPIC stage all three back to back) #1 Revolver 45 minutes (avg HR: 153, Normalized Power: 206 watts) #2 Violator 68 minutes (avg HR: 152, Normalized Power: 157 watts) #3 Half is Easy 38 minutes (avg HR: 154, Normalized Power: 177 watts) I ate 2 larabars during the workout. 1 after Revolver, and 1 after Violator. The intensity was incredibly high and I needed the nutrition Post Work Out: 2pm Macadamia nuts + dates Meal 2: 3:30 pm 1/2 chicken breast mixed veggies (broccoli, green beans, onion, spinach, mushrooms) Meal 3: 7 pm 2 eggs 1 chicken apple sausage apple + almond butter decaf coffee Link to comment Share on other sites More sharing options...
HeatherW30 Posted February 2, 2015 Author Share Posted February 2, 2015 Day 12 Sleep: 10-7:30 (I could have slept more, the ToS is making me sooooo tired) Meal 1: 8:30 am 3 eggs 1 chicken apple sausage sweet potato hash browns (YUM!) black coffee Pre-Workout: 11:30 am larabar Workout: Tour of Sufferlandria - Stage 9 (THE LAST ONE!!) ISLAGIATT 1 hour 56 minutes (avg HR: 145, Normalized Power: 177) I ate a handful of dates mid-stage Meal 2: 2:30 Post Workout 1 chicken apple sausage sweet potato hash browns raspberries + blackberries Meal 3: skirt steak yukon gold potato + clarified butter roasted brussels sprouts + onion decaf black coffee Link to comment Share on other sites More sharing options...
Tina R Posted February 2, 2015 Share Posted February 2, 2015 Congratulations on making it to day 12! I thought I would add my 2 cents if you want. I notice that you eat eggs every morning and sometimes you don't eat lunch until 2 and sometimes you are starving and eat lunch at 11:45. Have you tried eating meat for meal 1? Like maybe ground meat stir fry with veggies? I find that I am satisfied longer when I eat meat for meal 1 instead of eggs. Also sometimes you eat 1 chicken apple sausage, that doesn't seem like enough for your meal, you may try to increase your meat. One thing I have noticed for me is if I don't eat enough in the morning I crave stuff all day long. This could be why the sugar dragon got you on day 8 last time. Also I would ditch the larabars for the rest of your whole30. They are just like eating a snickers bar. Good Luck! Link to comment Share on other sites More sharing options...
HeatherW30 Posted February 3, 2015 Author Share Posted February 3, 2015 Tina - thanks for the thoughts. I should definitely try something other than eggs for breakfast. I'm just not a very good cook, so I default to what I know how to make! On the larabar front, I am struggling a little with figuring out how to fuel for high intensity exercise. Doing 2.5 hours on a bike trainer with 122 sprints sprinkled throughout requires fuel, and I'm just finding that the suggested pre-workout little bit of protein + fat doesn't really do it. I guess I will keep trying. Thanks again! Link to comment Share on other sites More sharing options...
HeatherW30 Posted February 3, 2015 Author Share Posted February 3, 2015 Day 13 My mood fell off a cliff today. I'm feeling awful. Not sure what's up. Probably a combination of work stress + the ending of the Tour of Sufferlandria. It was a fun 9 days and now I need to get refocused on what's next from a training and racing perspective. Sleep: 10:15-6:15 Meal 1: 7:10 am 3 eggs 1 chicken apple sausage sweet potato hash browns raspberries & blackberries black coffee Meal 2: 12 pm skirt steak + homemade mayo brussels sprouts + onion spinach salad + homemade vinegarette small handful of walnuts 1 clementine black coffee Meal 3: 7pm small handful macadamia nuts skirt steak + homemade mayo green beans + garlic 1/2 sweet potato + clarified butter blood orange decaf coffee * 9pm and my mood is still in the toilet. Maybe if I just go to bed I'll wake up in a better mood. Link to comment Share on other sites More sharing options...
Hutlifr Posted February 3, 2015 Share Posted February 3, 2015 Could your mood maybe relate to the monthly hormonal cycle? Your body is at this stage of the program going thru so many hormonal changes, maybe with the added burden of you know what, it feels like a cliff. Great job for not grabbing unhealthy stuff to get over this bump. I love how clean and organized your food log looks Link to comment Share on other sites More sharing options...
Empress Posted February 3, 2015 Share Posted February 3, 2015 Thanks for sharing your experience Empress - I always find it useful to hear what's working for others. Out of curiosity, how long did it take you to achieve those results? Sorry it has taken me so long to reply...I've lost the weight and toned my body since about October of last year. I am a work in progress. But my husband bought me a new pair of leather pants on the weekend and I am shocked (and thrilled) to report that the size is "Skinny Leg 6". I haven't been "skinny anything" ever! Link to comment Share on other sites More sharing options...
HeatherW30 Posted February 4, 2015 Author Share Posted February 4, 2015 Hey Hutlifr - I wish I could blame it on my monthly cycle, but no dice. I am under a lot of stress at work / home, and I think it's just piling up. I just need to remember that "this too shall pass". Empress - congrats on the skinny pants! Good stuff Link to comment Share on other sites More sharing options...
HeatherW30 Posted February 4, 2015 Author Share Posted February 4, 2015 Day 14 Sleep: 10:20-6:30 Meal 1: 7 am 3 eggs 1 chicken apple sausage sweet potato hash browns raspberries + blackberries black coffee Meal 2: 2 pm skirt steak + homemade garlic mayo broccoli + green beans grapefruit Meal 3: 7 pm grilled pork chop + homemade garlic mayo roasted brussels sprouts + onion grapefruit small handful of macadamia nuts decaf coffee + unsweetened coconut milk Link to comment Share on other sites More sharing options...
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