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PF2012

Post workout meal, is meal 1 - NO Fat?

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Hi there.  I am begining my 4th Whole 30, and sad to say I've never knocked out the snacks or mini meals.  I am up at 4:30 to teach a 5 AM class and then workout at 6 AM.  I get home and get ready ASFAP to leave the house at 8.  I currently only have breakfast at 7:30 AM.  I have not previously eaten a pre-workout or and post-workout, but really want to see how my body reacts.  I do CrossFit 5 days a week, so know my body is under stress, and maybe not eating enough, even though it seems like that's all I do. 

 

I cannot go more than 3 hours between meals without feeling hungry.  This has been my habit for years though, but I am really interested in losing body fat, which hangs around my middle.  My meals feel substantial because I always feel REALLY full, but three hours later I am hungry.  Or maybe I just need to be okay with being hungry for awhile before I eat.

 

My goal is fat loss and hormonal balance.  I LOVE my workouts, which make my days go SOOO much better, but I know some days I am dragging and more hungry.  So I am going to try to do 3 days on with 1 day off for proper rest.  I am going to add a pre-workout snack, but still am struggling with how to handle my post workout/breakfast meal. My breakfast is within 30 minutes of post workout, so should I exclude fat from this meal? 

 

Typical day looks like this

Meal 1 - 2 eggs cooked in coconut oil, 1 chicken sausage, spinach and 1/2 sweet potatoe, with 1/4 avocado

Snack - veggies

Meal 2 - BIG chicken salad with veggies, apple chunks, protein, 1/4 avocado, and 2 tbsp olive oil and vinegar dressing.

Snack if needed - apple with almonds, compliant hotdog, larabar

Meal 3 - Beef and cabbage cooked in coconut oil with 1/2 avocado or HUGE taco salad, with salsa and generous serving of guacomole.

 

I understand that my past eating habits are keeping me stuck, so I am ready to make necessary changes (even though that is mentally scary, lol)  sorry for such a LONG post :-/

 

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In addition to what Mary recommended...you probably need to eat more at your meals. For the level of activity (is the class you are teaching a fitness class?) you are going to need to eat a lot more. If you are having trouble eating more at meals make sure your mini meals are actually template proportion as well. What I might advise is making all your main meals towards the upper end of the template and eating proportionally what you can and having the leftovers when you get hungry again. Eventually you should be able to eat more at your meal times. Doing that plus adding something like a hard boiled egg within an hour of waking and some lean protein (like chicken or tuna) immediately after working out should go a long way.

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I struggle with being hungry before and after my often 2 workouts per day..............   I am still working on this.  It will be interesting to see what others are doing, as I try different things  The post workout 1/2 sweet potato seems to be working pretty well. I am at a loss on what to eat pre workout.............   

 

I need more protein after my workout, but I usually don't feel like it.............

 

Lots to work on! 

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Regina I sent you a PM a few days ago with some suggestions, have you seen it?

I love two a days! Yesterday was a three, but it wasn't any different for me. Only totaled 12 miles. Here's how I structure a multi day.

Prewo 1-2 soft poached eggs. If the first WO is longer than 90 mins, do better eating a some carbs with the eggs.

Postwo depends on how long I wait until the next WO. A few hours, then I eat the next full meal. If less than two hours, I have a postWO of egg or chicken with some carbs, some added fat if not using eggs. The fat helps with fullness.

My goal is to stay fueled but not too full to run. Carbs seem critical for me to succeed at multi days, but they aren't filling and I don't need terribly much more than I initially thoughts hen I started this. Too full feeling comes from too much veggies or fat. On multi days, I put most of my veggies at the last meal. I'm surprised though how my stomach has adapted, yesterday I ran two hours after eating a bowl of ground beef/carrot/green pepper/kale hash!

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Thank you for all the suggestions!  I had a hard boiled egg prework out and it turned out fine and kicked A** in my workout, so I will continue this.  I really need to bring post workout fuel with me to the gym.  This will take some getting used to, but I truly want to turn this body into a fat burning, hormonaly balanced machine!!

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Regina I sent you a PM a few days ago with some suggestions, have you seen it?

I love two a days! Yesterday was a three, but it wasn't any different for me. Only totaled 12 miles. Here's how I structure a multi day.

Prewo 1-2 soft poached eggs. If the first WO is longer than 90 mins, do better eating a some carbs with the eggs.

Postwo depends on how long I wait until the next WO. A few hours, then I eat the next full meal. If less than two hours, I have a postWO of egg or chicken with some carbs, some added fat if not using eggs. The fat helps with fullness.

My goal is to stay fueled but not too full to run. Carbs seem critical for me to succeed at multi days, but they aren't filling and I don't need terribly much more than I initially thoughts hen I started this. Too full feeling comes from too much veggies or fat. On multi days, I put most of my veggies at the last meal. I'm surprised though how my stomach has adapted, yesterday I ran two hours after eating a bowl of ground beef/carrot/green pepper/kale hash!

Thank you for the information.  I just realized you sent me a message, so I'll read it and try some different things out  I know I need more fats and protein before and after my WO. I either do both workouts back to back...........run to crossfit........do crossfit and run home, like today...........7 miles total and crossfit.......I just don't feel like a piece of meat before the WO, hard to run on that  I'l have to try eggs.  I had an RX bar today b/c I knew it was a long WO and I needed it.  

 

Post WO I have been doing Sweet potato, and a few olives......still don't feel like the meat/protein for about an hour.  

 

My other doubles would be crossfit at 11am and a run at night, so crossfit is usually not too long after breakfast, so maybe don't eat before, but sweet potato immediately and then lunch...........then fruit/almonds before run and dinner after.  

 

My goal is to increase the protein and good fats and decrease the reliance on almonds and fruit  

 

But, I'm feeling great!!!

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