Jamy Smith Posted May 4, 2016 Share Posted May 4, 2016 So, I have made the decision to better my physical life by starting the Whole30. I started on Monday May 2nd, and this Log will be my accountability to myself. Hopefully others will get some benefit from it as well. I wish all of you the best of luck on your Whole30 journey! Day 1 - Monday May 2nd: Breakfast: 2 Avocados Morning Snack: 1 Banana Lunch: 2 Chicken Breasts Afternoon Snack: 1 Green Apple Dinner: 1 Chicken Breast Green Beans Exercise: Took the baby dogs on a 2.5 mile walk 8,282 steps in with my Garmin Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 4, 2016 Author Share Posted May 4, 2016 Day 2 - Tuesday May 3rd Felt great when I woke up this morning! Breakfast: 2 Hard Boiled Eggs 5 Large Strawberries 1 Banana Morning Snack: 1 Orange Lunch: 4 Scrambled Eggs with 1 Avocado Afternoon Snack: 1 Banana 1 Green Apple Dinner: 1 Spicy Roasted Pork Chop with Onions and Apples Roasted Broccoli Exercise: No exercise today and only got in 5,734 steps with my Garmin for the day Link to comment Share on other sites More sharing options...
jmcbn Posted May 4, 2016 Share Posted May 4, 2016 Hey there & welcome to Whole30 Have you seen the >meal template<?Whole30 is about a lot more than eating compliant foods - meal composition plays a HUGE role in your success and your meals don't really look like they should - not only will you get optimal results if you follow the template, but you'll be more likely to make it through the 30 days.... Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 5, 2016 Author Share Posted May 5, 2016 Day 3 - Wednesday May 4th Breakfast: 5 large strawberries 1 Avocado Handful of Blueberries Morning Snack: Green Apple Lunch: Leftover Roasted Pork Chop with Onions and Apples Roasted Broccoli Afternoon Snack: 1 Orange Dinner: Leftover Roasted Pork Chop with Onions and Apples Roasted Broccoli Exercise: None today due to a really bad migraine (significant weather change and a migraine always happens to me then). Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 6, 2016 Author Share Posted May 6, 2016 Day 4 - Thursday May 5th I SURVIVED an attack by a co-worker with homemade red velvet brownies!!!!!!!! This was one of those "Kill All Things" moments that required a few deep breaths and a short walk around the office to gain my strength to politely refuse such an excruciating temptation! I did though, and I was very proud of myself! Breakfast: 1 Banana 1 Avocado 5 large strawberries Morning Snack: 1 Orange Lunch: Our office had a catered Cinco de Mayo celebration from Moe's Southwest Grill. Another difficult temptation, but I think I handled it well. I looked up the ingredients online for everything that was in the Fajita Bar and had the below items so that I could at least participate with my co-workers. I'm the HR Director, so much of my job is interacting with our employees. I made a "salad" out of the Fajita Bar with Lettuce, Grilled Chicken, Guacamole, Pico de Gallo, Roasted Onions & Peppers. Afternoon Snack: 1 Orange Dinner: The remaining of my Roasted Pork Chops with Apples and Onions 1 serving of Sugar Snap Peas Exercise: I was able to get 9,654 steps in for the day with my Garmin which was 125% of my daily steps goal! Link to comment Share on other sites More sharing options...
jmcbn Posted May 6, 2016 Share Posted May 6, 2016 Hey there I don't mean to rain on your parade here, and technically these logs aren't moderated, but we like to see people get the best results possible from their 30 day committment and you are seriously under-eating protein & veg, and over-eating fruit. And since what we eat has a cumulative effect it's only a matter of days before this catches up with you & you start to feel awful.Please, please take another look at the meal template that I linked to above and build each of your meals to match it - this is the absolute minimum an adult human should eat when on this program - 1-2 palm sized pieces of protein (or as many whole eggs as you can hold in one hand - or a combination of the two), 1-3 cups of veg (with 3 being optimum), and a generous serving of fat - three times a day. Fruit should be kept to 1-2 fist sized servings per day, and should be eaten with, or as part of a meal, never alone as it can greatly impact blood sugar levels - causing headaches, faux hunger, fluctuating energy levels & mood. Meals should be big enough to keep you satiated for 4-5hrs without the need for a snack, and the first meal should be eaten within an hour of wakening.By eating meals of fruit, and then snacking on fruit you're basically replacing the refined sugars with naturally occurring ones and your body will use that constant supply of sugar as fuel and never learn to tap into it's fat stores....You can eat compliant foods for 30 days, or you can really embrace the program and make positive permanent changes - ultimately you decide. Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 6, 2016 Author Share Posted May 6, 2016 I absolutely appreciate your feedback and suggestions, and will take a look at the meal plan template so thank you . If I could give you a little feedback and suggestion though as well...It would go along way if you would acknowledge things like "I survived the attack from a co-worker with red velvet brownies" with a WAY TO GO!, instead of starting your message with "I dont mean to rain on your parade". Just a thought. Again, I do appreciate your suggestions so genuinely thank you. Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted May 6, 2016 Moderators Share Posted May 6, 2016 I absolutely appreciate your feedback and suggestions, and will take a look at the meal plan template so thank you . If I could give you a little feedback and suggestion though as well...It would go along way if you would acknowledge things like "I survived the attack from a co-worker with red velvet brownies" with a WAY TO GO!, instead of starting your message with "I dont mean to rain on your parade". Just a thought. Again, I do appreciate your suggestions so genuinely thank you. Hey there! On behalf of jmcbn, I'm positive she didn't mean to offend... sometimes we scan the logs and don't read the commentary(because we read a LOT of posts a day) so she may have missed that... all the posting that we all do is out of love and the very sincere desire for everyone to get the very best out their investment in the Whole30... The template as jmcbn mentioned will do wonders for you and should help the kill all the things and make it even EASIER to decline the attacks from coworkers and well meaning family members. Link to comment Share on other sites More sharing options...
jmcbn Posted May 6, 2016 Share Posted May 6, 2016 I absolutely appreciate your feedback and suggestions, and will take a look at the meal plan template so thank you . If I could give you a little feedback and suggestion though as well...It would go along way if you would acknowledge things like "I survived the attack from a co-worker with red velvet brownies" with a WAY TO GO!, instead of starting your message with "I dont mean to rain on your parade". Just a thought. Again, I do appreciate your suggestions so genuinely thank you. Fair point - although in my defence that was probably my gentle approach... And yes, as SugarCube said I rarely read beyond the food in personal logs because there are just so many to get through... So... Way to go on skipping those red velvet brownies - now if they had been triple chocolate muffins I might have given you a "Hoorah!!" Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 7, 2016 Author Share Posted May 7, 2016 Day 5 - Friday May 6th, 2016 Happy Friday! Still feeling absolutely GREAT!!! Breakfast: 1 banana 5 large strawberries Large handful of blueberries Lunch: Large bowl of Homemade Sweet Potato Bisque made with Organic Unsweetened Coconut Milk 1 avocado cut up in bisque Afternoon Snack: 1 Orange Dinner: 1 large grilled chicken breast 1 bowl of homemade sweet potato bisque Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 9, 2016 Author Share Posted May 9, 2016 Day 6 - Saturday May 7th, 2016 Breakfast: 4 scrambled eggs w/ Sugar Snap Peas, Avocado slices and Hot Sauce Lunch: Grilled Grouper 2 servings of steamed veggies (carrots, cauliflower and broccoli) 1 Banana Dinner: 1 large grilled chicken breast (wasnt very hungry at all) Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 9, 2016 Author Share Posted May 9, 2016 Day 7 - Sunday May 8th, 2016 Breakfast: 4 eggs, scrambled w/ hot sauce 1 banana Lunch: Didnt seem to have much of an appetite for lunch so just ate a banana Dinner: 3 grilled balsomic chicken drumsticks Roasted sweet potatoes w/ thyme Steamed broccoli Link to comment Share on other sites More sharing options...
madness Posted May 9, 2016 Share Posted May 9, 2016 I think a lot of people suffer from not having an appetite right around the first week mark. I sure did! The advice given to me was to go ahead and plate up a template meal and eat what you can. Then save the rest to eat AS SOON AS YOU ARE ABLE. I kept just waiting until my next meal. I now (Day 35!) have a good appetite and eat just about what the template says. For some reason, I'm on the lower end, as in the "1-2 palm sizes" of protein is always just 1 for me. I guess that's good because I do need to lose weight! How are you feeling? I was soooo tired around day 7. All I wanted to do was sleep! Keep it up - your meals look more balanced in the last few days and you've already beaten some big temptations! Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 9, 2016 Author Share Posted May 9, 2016 I have actually felt awesome since Day 2! I have had an unbelievable amount of energy. I think a lot of it has come from cutting out all of the Wine I was drinking during the week and on the weekend. I was most worried about not getting to have Wine over the food I was going to miss out on, but it actually hasn't been nearly as difficult as I thought it would be. I am feeling really good about myself, and its definitely energizing me to continue each day. I am sure that I will hit a wall at some point during these 30 days, but so far its been great! Link to comment Share on other sites More sharing options...
larkspur55 Posted May 9, 2016 Share Posted May 9, 2016 Question for the moderator who posted above - do we have to follow the meal planning template for every meal? which means that we should ideally have each of the six items? Thanks in advance for your response. Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted May 10, 2016 Moderators Share Posted May 10, 2016 Each of which six items? You don't HAVE to follow the template... you can eat larabars and smoothies every day for every meal and still be technically compliant... the recommendation is to follow the template to get the most nutrition and the best out of the 30 days that you're putting into this program. 1-2 palms of protein (your own palm size length x width x thickness) 1-3 cups of veggies (you can include a starchy veggie in this... that would be 1 fist sized serving) additional fat per the template... 1/2 to whole avocado or open handfuls of olives or mayo or.... Your meals should keep you satiated for 4-5 hours and we discourage snacking because it doesn't teach your body how to burn fat for fuel. Does that help? Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 10, 2016 Author Share Posted May 10, 2016 Day 8 - Monday May 9th Breakfast: 1 Avocado 3 hard boiled eggs 1 banana Lunch: 1/2 of a large grilled chicken breast 1 bowl of homemade sweet potato bisque made w/ unsweetened organic coconut milk, and topped w/ avocado slices 1 banana Dinner: Other have of the large grilled chicken breast 1 grilled chicken drumstick Roasted sweet potatoes w/ thyme Steamed broccoli and cauliflower I had great energy all day until about 3pm and then just seemed to hit a brick wall. When I left the office at 5pm I was exhausted, and ended up crawling into bed around 7pm, and was out like a light by 8pm. I slept until 7am the next morning. Link to comment Share on other sites More sharing options...
madness Posted May 10, 2016 Share Posted May 10, 2016 You are right on track for that "just want to nap" phase! Hopefully it will pass quickly. I tend to get tired these days if I don't eat enough, but in the beginning where you are, it's just part of the adjustment! Link to comment Share on other sites More sharing options...
Moderators SugarcubeOD Posted May 10, 2016 Moderators Share Posted May 10, 2016 Day 8 - Monday May 9th Breakfast: 1 Avocado 3 hard boiled eggs 1 banana Lunch: 1/2 of a large grilled chicken breast 1 bowl of homemade sweet potato bisque made w/ unsweetened organic coconut milk, and topped w/ avocado slices 1 banana Dinner: Other have of the large grilled chicken breast 1 grilled chicken drumstick Roasted sweet potatoes w/ thyme Steamed broccoli and cauliflower I had great energy all day until about 3pm and then just seemed to hit a brick wall. When I left the office at 5pm I was exhausted, and ended up crawling into bed around 7pm, and was out like a light by 8pm. I slept until 7am the next morning. My guess is that you 'hit the wall' because your lack of nutrition is catching up with you unfortunately... You don't have any vegetables at breakfast, your lunch is missing vegetables and your dinner doesn't have any fat... this is cumulative to the other days where you also haven't been following the template. Your body NEEDS these three macros in each meal and altho you've felt fine so far, it WILL catch up to you... fruit is a fast fuel that your body burns hot and fast and then it's gone... protein and fat are a long slow burn that fuels you for a long time... Like lighting gasoline on fire or like lighting wood on fire... Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 11, 2016 Author Share Posted May 11, 2016 Day 9 - Tuesday May 10th, 2016 Breakfast: 4 eggs scrambled w/ broccoli, cauliflower, hot sauce and unsweetened coconut milk 4 strawberries Lunch: 1 grilled chicken drumstick 1 bowl of homemade sweet potato bisque made with unsweetened coconut milk 1 avocado 4 strawberries Dinner: Grilled chicken and mixed veggie stir fry made with zucchini, squash and green beans 1 avocado Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 12, 2016 Author Share Posted May 12, 2016 Day 10 - Wednesday May 11th, 2016 Breakfast: Mixed Veggie and Grass-Fed Beef Frittata made w/ broccoli, cauliflower, carrots, spinach, hot sauce and unsweetened organic coconut milk 4 large strawberries 1 glass of unsweetened organic vanilla coconut milk Lunch: Leftover grilled chicken and mixed veggie stir fry 1 avocado Dinner: Mixed veggie and grass-fed beef frittata. I added a tablespoon of EVOO after warning up the frittata because it seemed a little dry. 3 large strawberries **I felt so full by the end of the day. I wasn't sure that I was even going to be able to finish my dinner*** Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 13, 2016 Author Share Posted May 13, 2016 Day 11 - Thursday May 12th, 2016 Breakfast: Mixed Veggie and Grass-Fed Beef Frittata made w/ broccoli, cauliflower, carrots, spinach, hot sauce and unsweetened organic coconut milk 1 Banana 1 glass of unsweetened organic vanilla coconut milk Lunch: Chicken thighs, carrots, cauliflower, broccoli, onions and garlic braised with organic unsweetened crushed tomatoes over a bed of spinach. Cucumber and Grape Tomato Salad w/ a EVOO & Lemon Juice dressing w/ salt & pepper 3 strawberries Dinner: Leftover Chicken thighs, carrots, cauliflower, broccoli, onions and garlic braised with organic unsweetened crushed tomatoes over a bed of spinach. 1 banana Great energy at the end of the day, so I took my dogs for a 3 mile walk around 7:15pm. Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 14, 2016 Author Share Posted May 14, 2016 Day 12 - Friday May 13th, 2016 Breakfast: Mixed Veggie and Grass-Fed Beef Frittata made w/ broccoli, cauliflower, carrots, spinach, hot sauce and unsweetened organic coconut milk 1 Banana Lunch: Mixed green salad w/ broccoli, cauliflower, chicken and olive oil/red wine vinegar 3 strawberries ***I just didnt seem very hungry at lunch*** Dinner: Bowl of spinach, 3 sliced eggs, 1 sliced avocado, EVOO/Red Wine Vinegar, salt and pepper 1 banana ***Didnt have much of an appetite today*** Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 16, 2016 Author Share Posted May 16, 2016 Day 13 - Saturday May 14th, 2016 Breakfast: 4 eggs scrambled with broccoli, cauliflower and unsweetened coconut milk 1 banana Lunch: Wasnt hungry at all, but ate a banana Dinner: 2 pieces of baked white fish Butternut squash 1 Avocado Link to comment Share on other sites More sharing options...
Jamy Smith Posted May 16, 2016 Author Share Posted May 16, 2016 Day 14 - Sunday May 15th, 2016 Breakfast: Ground Beef and Mixed Veggie Frittata. 1 banana Lunch: Not hungry at all Dinner: 1 piece of Roasted spicy orange pork loin Cauliflower "Rice" w/ mushrooms, onions, garlic and tomatoes Green beans Link to comment Share on other sites More sharing options...
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