AlexLifts Posted August 22, 2016 Share Posted August 22, 2016 Hi everyone, I am doing my second whole 30 and looking for some input on my meal timings. I would also love some input on the controversial subject of snacks! I work out at the gym, lifting weights 4-5 times a week and cardio 2-3 times a week, with 1-2 rest days. I have to go to the gym at 6am as I have a long commute into work afterwards (1hr 45 each way), so my schedule is kind of packed. One of the reasons I am doing Whole 30 is to get my snacking under control and so I keen on the no snacks rule BUT I also have a very long day and feel like I need something around 5pm to keep me going. For me, being too hungry or too full is a trigger for binge eating. Other things to note: I have to follow a low FODMAP diet, my commute involves 30 mins of walking each way and I cycle to the gym and back in the morning so I am pretty active. So, with that context in mind, here is what a typical day looks like: 5am: Breakfast (this is also my pre workout meal) - 3 scrambled eggs with spinach 6-7am workout 7.30am Get on train to work 7.45am Breakfast 2 (this is also my post workout meal) - 2 'egg cups' (turkey, kale, whole30bacon, and egg whites) plus potatoes or swede 12.30 Lunch - tuna, veggies, potatoes or swede 5pm Snack - 2 to 3 eggs, veggies 5.30pm Get on train home 7pm - 30 mins of yoga/stretching 7.30-8pm Dinner - fish or meat with a selection of veggies Link to comment Share on other sites More sharing options...
AlexLifts Posted August 22, 2016 Author Share Posted August 22, 2016 I can't figure out how to edit the above post, so here's a correction: If having tuna at lunch, I mix it up with the veggies and starchy veggies and add a fat (usually flaxseed or an egg), so I think I'm eating enough - it takes me 30 mins to eat it all! Link to comment Share on other sites More sharing options...
jmcbn Posted August 22, 2016 Share Posted August 22, 2016 I think you need of it differently than breakfast 1 & 2. It's fine to skip the preWO since you're eating an adequate breakfast. However, I think you need to stick with the recommendation for a lean protein & starchy carb post WO instead of 'breakfast2'. The fat in this meal (egg yolks & bacon) will hinder recovery so you'd be better served holding off on those. If I were you my day would look like this: Breakfast @ 5am Workout @ 6-7am PostWO meal @ 7:15am (taken at the gym, immediately upon finishing my session, pre-shower) Lunch @ 12:00 Mini meal @ 4:15 (protein & fat are your best option here) Dinner @ 8pm So no real change to your schedule - just more of a change in the composition (& names!) of your meals. Oh, and with your activity levels make sure you're eating to the high end of the template. Hope his helps Link to comment Share on other sites More sharing options...
AlexLifts Posted August 22, 2016 Author Share Posted August 22, 2016 Thanks for your input! To clarify, there is next to no fat in the post workout meal. I use 2 small rashers of bacon across 12 cups so I'd estimate it at 1g max. It's mostly there for the salt! There are no egg yolks in there either just egg whites (I think I said that in the OP). So I think, names aside, that I am doing as you suggest! As for the snack/mini meal. Should I cut the veggies and just eat the eggs? That way I'd be sticking to just protein and fat. Link to comment Share on other sites More sharing options...
jmcbn Posted August 22, 2016 Share Posted August 22, 2016 1 minute ago, AlexLifts said: Thanks for your input! To clarify, there is next to no fat in the post workout meal. I use 2 small rashers of bacon across 12 cups so I'd estimate it at 1g max. It's mostly there for the salt! There are no egg yolks in there either just egg whites (I think I said that in the OP). So I think, names aside, that I am doing as you suggest! As for the snack/mini meal. Should I cut the veggies and just eat the eggs? That way I'd be sticking to just protein and fat. Sorry, yes you did - my bad! Yep, I'd stick with eggs & maybe just add some mayo - deviled eggs anyone...? Just make sure you're eating to the high end of the template & embrace the fat - flaxseed isn't a great choice, and you don't really mention fat in your other meals bearing in mind that what you use for cooking is negligible - maybe go for mayo or avocado or some kind of dressing? Link to comment Share on other sites More sharing options...
AlexLifts Posted August 22, 2016 Author Share Posted August 22, 2016 Thanks! I definitely agree that I need to be on the higher end of the template. I can't eat avocado (fodmap ) but I do always choose fatty proteins for my meals - salmon, trout, chicken thighs, beef etc. The exception to this is that I will eat tuna maybe twice a week for lunch so will take your suggestion of adding some mayo those days. Thanks again for your help! Link to comment Share on other sites More sharing options...
jmcbn Posted August 22, 2016 Share Posted August 22, 2016 11 minutes ago, AlexLifts said: I can't eat avocado (fodmap ) Doh! Yup, that's what I get for multi-tasking! Is it home time yet...??! I'm a fellow low FODMAPer too so I feel your pain...... Definitely don't short change yourself on the fat - that's what will provide the satiety & energy for your long days Link to comment Share on other sites More sharing options...
AlexLifts Posted August 22, 2016 Author Share Posted August 22, 2016 4 minutes ago, jmcbn said: Doh! Yup, that's what I get for multi-tasking! Is it home time yet...??! I'm a fellow low FODMAPer too so I feel your pain...... Definitely don't short change yourself on the fat - that's what wil You have my sympathy and empathy. I like coconut as a fat (in all it's forms) but have to be careful as it became my food with no brakes last time I whole30'd! Hope home time comes soon and you have a nice night. Link to comment Share on other sites More sharing options...
LilyOaks Posted August 25, 2016 Share Posted August 25, 2016 Hi, I'm new to the program and going to be starting soon. I have a similar question, however, I usually workout at night (after work since there's a gym in our building). I'm having a bit of trouble figuring out how to fit a pre-workout, post-workout and dinner all in a couple hours. Could I essentially skip the post-workout meal and replace with a dinner? So my day I think would look like this: 7 a.m. - breakfast 12 p.m. - lunch 5 p.m. - pre-workout snack of maybe a hard boiled egg and a handful of nuts 6-7 p.m. - workout 7:30 p.m. - dinner of a protein and a starchy vegetable Link to comment Share on other sites More sharing options...
jmcbn Posted August 25, 2016 Share Posted August 25, 2016 I'd push lunch back a bit to say 12:30, make it larger as far as protein & fat are concerned & skip the preWO. Your body earns the postWO meal so don't deny it that, and it need only be a few bites and can be eaten immediately upon finishing your session - around 25g of protein if that helps - so it shouldn't take long to eat, and shouldn't reduce your appetite for your third actual meal, which can be eaten 30-45mins later. Your third meal should then follow the template - protein, veg & fat. Link to comment Share on other sites More sharing options...
LilyOaks Posted August 26, 2016 Share Posted August 26, 2016 14 hours ago, jmcbn said: I'd push lunch back a bit to say 12:30, make it larger as far as protein & fat are concerned & skip the preWO. Your body earns the postWO meal so don't deny it that, and it need only be a few bites and can be eaten immediately upon finishing your session - around 25g of protein if that helps - so it shouldn't take long to eat, and shouldn't reduce your appetite for your third actual meal, which can be eaten 30-45mins later. Your third meal should then follow the template - protein, veg & fat. Thank you for the helpful response! Link to comment Share on other sites More sharing options...
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