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Day 5 done!


tpeloqui

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Hi Everyone!

 

Day 5 is done and I am feeling pretty awesome. I take 45 minute spin classes on Tuesday, Thursday, and Saturday(since Jan 2015). I take a strength training class on Sundays and do a 15 minute arm workout on Wednesdays (Since mid March). I have weight to lose, just letting you know I am not a thin rail! :)

 

*foggy on Monday and Tuesday. I have felt AMAZING since Wednesday. I sleep like a rock!

 

I am hoping you can comment on my past 5 days. 

 

Monday*was starving, added 1/2 portion more protein to B and L Tuesday on.

B- egg casserole (eggs, onion, peppers, turkey sausage) over wilted spinach and 1/2 avocado

L- Pulled pork, sweet potato, roasted veggies (broccoli/peppers/onions/garlic in a little EVOO)

D-Steak, roasted potato w/EVOO, roasted veggies

 

Tuesday

B- egg casserole over wilted spinach and 1/2 avocado

L- Pulled pork, sweet potato, roasted veggies 

Pre-WO -Nothing I know=bad

D-93% burger, roasted potato, roasted veggies

 

Wednesday

B- egg casserole over wilted spinach and 1/2 avocado

L- Pulled pork, sweet potato, roasted veggies 

D- Lemon Chicken recipe I found in the forum, potato, roasted veggies

 

Thursday

B- egg casserole(subbed turkey sausage for ground beef 93%) over wilted spinach and 1/2 avocado

L- Pulled pork, sweet potato, roasted veggies 

Pre-WO -Nothing I know=bad

D-93% burger, roasted potato, roasted veggies

 

Friday

B- egg casserole(subbed turkey sausage for ground beef 93%) and guac 

L- 93% mini burger, side egg casserole, few roasted potato, roasted veggies 

D-Steak, roasted potato w/EVOO, roasted veggies

 

Even if I use EVOO to roasted the veggies (they far from swimming in it) should I be including a fat in the meal? (olives or avocado?)

 

Can I use nuts as a fat? Or is that a 3 out of 4 days a week once a meal thing?

 

Fruit? I am nervous to add it in! 

 

My workouts this week were subpar. I know I need to add a pre Wo mini meal, 1/2 portion of chicken and guac?

 

Am I eating to much potato? I cut the potatoes into spears (cook faster) and have 4-5 spears a serving.
 
 
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Your meals look good content wise, but the way to tell if they're big enough is if they are keeping you satiated for 4-5hrs. If they are, then you're enough, if they aren't then you need to add more.

How many eggs are you using in your meal one? When they are your sole source of protein you should be eating as many as you can hold in one hand which is 3-4 for most females, more for a male.

The fat you are cooking in veggies in doesn't really count as most of it stays in the oven tray/pan - I'd always add more - say half an avocado, a handful of olives, mayo...

Nuts are a fat source on whole30 but you should try to limit them as they can be hard on the digestive system>

The recommendation for fruit - if you WISH to include it, it is no necessary as you can get all the nutrients you need from vegetables - is 1-2 pieces, with or as part of a meal. Do not sub fruit for veggies.

PreWO & PostWO are a personal thing. I take a preWO only on the days I train before meal one, or on the rare occasion I am ravenous before meal three and know I've training to do before I eat. I almost always take a postWO though, of lean protein & starchy carbs to help restore muscle glycogen. THe recommendation for pre is fat & protein so yes, your suggestion of chciken & guac would be good. It's really somehting you have to play around with, and many people who train report feeling subpar in the first two weeks - it soon settles down though.

Veggie wise I try to mix it up a bit more and add in more greens - spinach, kale, cabbage, courgettes, leeks - anything I can get my hands on. I mostly restrict starchy veg until the evening as I find it helps me sleep better, but everyone is different. I started out eating way more starchy veg though so it's something you have to play around with once you learn to read your body's signals.

I think you're doing good so far!

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Thank you for your reply!

 

If I need to make a meal bigger can I just increase for example the protein? Or is that up to me?

 

Should I be worried about the potatoes(red and sweet) I am eating? I was never a french fry or chip  person before and I am not feeding a craving. I am busy during the week so roasting a pan of potato spears or baking a bunch of sweet just makes sense!

 

As for the veggies, I roast anything I can get my hands on(just like the potatoes) and change up the spices!

 

:)

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