jlj80 Posted October 5, 2016 Share Posted October 5, 2016 hi everyone. so i know this is so cliche, but i finished the whole 30 and did not lose any weight. i know all the stuff-thats not the goal, etc. but i have about 25 lbs to lose and was hpoing to get at least a few lbs off. i have been following the program very well. here is a sample of my meals B1: frittata that includes 3 eggs, 1/2 aidells sausage, lots of chopped veggies. also usually have a side of veggies with this-roasted brussels sprouts or delicata squash. 1/2 avocado or guacamole. sometimes some strawberries L1; homemade chicken salad (with rotisserie chicken and homemade mayo) over big bed of lettuce, tomatoes, some added olives or maybe roasted butternut squash (but not if i had squash in the AM). D1: some type of grilled meat (1.5-2 palms), and veggie (broccoli, sprouts, green beans). sometimes a potato. half avocado or guac, or veggies dipped in homemade ranch (1-2 TB). overall tried to keep starch to once a day soemtimes twice a day. also one serving a fruit a day. occasionally would have 2. i dont usually snack but if i do ill have some shredded coconut or veggies dipped in mayo or ranch. i cut out nuts/nut butters a couple weeks ago when i discovered they were causing my stomach pains. i am 36 years old, have mild PCOS. this is my third complete w30. i have ruled out sugar for 6 months b/c i have major sugar addicition issues. i had 2-3 run ins over the course of this whole 30 with dried fruit/RX bar but that was towards the beginning and i really kept it under control. obviously some days werent perfect in terms of getting all the veggies but proteins and fats have been 100% on. am i eating too much? i wanted to recincorporate butter b/c i dont like ghee and have gone the whole month without using it. thats the only thing i actually miss (for scrambled eggs). my clothes dont feel all that much different-i would say a TINY bit looser in the waist. i didnt have major energy issues before, but feel good now. i dont think i have ever felt tiger blood. open to any and all suggestions. i know its not about the weight loss, but at the same time-it is. i believe in this program (started FFF last night) and dont want ot give up, but want to make sure i am doing the right things and not overeating fats. Link to comment Share on other sites More sharing options...
jmcbn Posted October 5, 2016 Share Posted October 5, 2016 56 minutes ago, jlj80 said: feel good now I think for now you focus on this, because this is so much more important than any number on the scale.... Do you actually have 25lbs to lose? Or does the media & it's projection of how women should look tell you that you do? How is your sleep? How are your stress levels? How much liquid are you taking on board? Are you exercising? Are you getting enough vitamin D? Have you carried out reintroductions following any of your previous W30s? Link to comment Share on other sites More sharing options...
jlj80 Posted October 5, 2016 Author Share Posted October 5, 2016 Thanks for the feedback. I agree. I do notice the cravings aren't as bad. My sleep is good, always has been. 7-9 hours a night. I do exercise-boot camp classes and walking (need to do more walking). For perspective I am 5-8. 182 lbs. so there is weight to lose (have been told this by my doctors for many years). I'm not trying to be stick thin or look like a model. I carry a lot of belly fat-it's definitely an issue not something in my head. A weight of 160 lbs would be totally normal and healthy on a frame like mine (I am "bigger boned" and muscular). This is my first time doing an actual reintro and my plan is slow roll aside from butter. I don't miss that much actually because I enjoy the winter squash/potatoes more than any grains. I came from a fairy paleo diet before this (I have basically been eating low carb on and off for 18 years since I was diagnosed with pcos at 19). I am committed to healing my relationship with food which became very damaged over the years. I have not had an eating disorder but certainly have disordered eating. The new book is my bible. Just want to make sure I am not eating too many calories. I haven't tracked at all so really have no clue. Link to comment Share on other sites More sharing options...
Karen_Suep Posted October 5, 2016 Share Posted October 5, 2016 The calorie thing is much more than calories in calories out. If you're eating healthful foods, it'll be difficult to eat too much. Link to comment Share on other sites More sharing options...
jmcbn Posted October 5, 2016 Share Posted October 5, 2016 1 hour ago, jlj80 said: I do exercise-boot camp classes and walking (need to do more walking). If this raises your heart rate considerably then I'd say you're not eating enough. You make no mention of pre or post WO meals. Not providing enough fuel for your WO, or not provided the protein required for recovery can cause the metabolism to slow down so is counter productive, hence my original question. Link to comment Share on other sites More sharing options...
jlj80 Posted October 5, 2016 Author Share Posted October 5, 2016 i do the bootcamp classes twice a week, they are 30 minutes each. my heart rate does go up-it fluctuates based on what were doing. i usually go to a 6am class so eating before just isnt an option-i get up 15-20 minutes before class, and then eat breakfast when i get home. sometimes i will make that breakfast meal a little larger, but meals are pretty decently sized to begin with. i have had trouble before with overcompensation for working out by eating too much-kind of over shooting how much im actually doing in the workout. maybe i should increase protein during those breakfast meals more? also i forgot to respond about stress and vitamin D. i dont take a vitamin D supplement but get time outside each day. i do take the primal kitchen probiotic everyday also. stress levels are low (i am very lucky). obviously some days are more than others but on the whole i dont have chronic stress issues. Link to comment Share on other sites More sharing options...
jmcbn Posted October 5, 2016 Share Posted October 5, 2016 A postWO meal is pretty important when you trained fasted. When we waken our cortisol levels are naturally high and normally they'd drop when we eat. When we train fasted however, they become even more raised (exercise is a stressor) and so eating as soon as you're done is important not just for recovery (we'll come to that in a sec) but in getting the cortisol levels down. Unnaturally raised cortisol levels are often associated with excess belly fat. Recovery wise combining your postWO and your next meal (in this case breakfast) is a little counter productive. A template meal includes fat. Fat slows down absorption of the nutrients in the meal & can therefore prevent muscle synthesis meaning the muscles do not recover. Removing the fat from the meal will leave you feeling hungry sooner than normal and so you'll be inclined to snack. Increasing the amount of protein in the meal is of no benefit because of the fat. All you need is a few mouthfuls of a lean protein immediately postWO is all you need. Around 25g is the recommendation in sports nutrition circles but since this usually refers to liquid and we're talking solids which will take a little longer to digest you may want to increase that slightly. I eat mine in the changing rooms before I shower, then I have my breakfast when I get to work. Without it I'm ravenous and playing catch up all day. How about liquids? How much water are you drinking daily? How much caffeine? Link to comment Share on other sites More sharing options...
jlj80 Posted October 5, 2016 Author Share Posted October 5, 2016 I hear what you are saying but the logistics of this get really challenging. I have a 4 year old son that I'm getting ready for school in the am getting myself ready for work etc (I can't eat at work I teach yoga). if I don't eat breakfast right when I get back from the gym the timing becomes difficult. I totally appreciate and understand the value of what you're saying but I also find it hard to believe that this twice a week occurrence is what's preventing me from losing weight. I'm not doing crazy heavy weight lifting (it's a lot of body weight, trx, med balls etc). Is having my regular breakfast an option on those days minus fat and then having fat as a snack a couple of hours later if I get hungry before lunch? no caffeine. I am not a coffee drinker. At home and during the day it's water and seltzer. I drink a lot of seltzer and probably not enough flat water. A few times a week I have iced tea if we are out to eat. I'm def not hitting the half body weight in ounces of water. Combined with the seltzer I'm probably about half to a third of the way there. Link to comment Share on other sites More sharing options...
jlj80 Posted October 7, 2016 Author Share Posted October 7, 2016 hi again. still hoping for some feedback on any advice-water in take, post workout meals per my last response. i am also considering removing fruit and starchy veggies for a week-10 days to see if that has any impact. im at 2-3 servings/day combined between the 2, so maybe need to explore my sensitivity to that. thanks. Link to comment Share on other sites More sharing options...
Administrators ladyshanny Posted October 7, 2016 Administrators Share Posted October 7, 2016 Are you looking for an answer on your question about having your regular breakfast and then a snack later instead of following the recommendations? The answer is that you can do whatever you want. We will hand you the best-practices recommendations. It's up to you if you can/want to/decide to make them work. Having a properly composed pre and post workout meal is going to get you the best possible results. As for what results you can expect if you don't do this? That's really up to your experimentation. Removing fruit is a common thing, some people find that it messes with their sugar dragon. Be careful if you completely remove all starches. The recommendation is that you have at least one fist sized serving per day besides the amount we recommend for post workout. But you're free to do as you please. Water intake is recommended as 1/2 ounce per pound of bodyweight. Link to comment Share on other sites More sharing options...
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