walksnot walks a lot while whole30ing

[Goober]

Day 2.

Decided to get serious and log things somewhere. Might as well be here.

So far today....

Wake up 5:40am

Puttering around.

Coffee.

Starting Strength. I've been messing around with 5/3/1, but I need to reset and focus on basics and linear progression, building strength. So, Starting Strength seemed like a good idea. I am weak. I'd like to be strong.

Squat 135 3x5

Press 70 3x5

Deadlift 225 1x5

Breakfast. The challenge will be to eat a consistently decent amount of protein without any supplementing.

3 eggs (from my daughter's backyard chickens). 3 small red potatoes. Half a red onion. A big handful of spinach. A little oil. All jumbled together.

 

So far, so good. Feeling good.

[jmcbn]

1 hour ago, walksnot said:

The challenge will be to eat a consistently decent amount of protein without any supplementing

You're going to want to include some postWO lean protein to help with this - before breakfast - especially with the strength training 

And maybe think about eating to the upper end of the template range depending on activity levels/how often you train.

When eggs are your only source of protein in a meal a serving would be the number of whole eggs you can hold in one hand without dropping - I'm a 5'2" female and I can hold 4 when hungry...

[Goober]

34 minutes ago, jmcbn said:

When eggs are your only source of protein in a meal a serving would be the number of whole eggs you can hold in one hand without dropping - I'm a 5'2" female and I can hold 4 when hungry...

Thanks for the advice, jmcbn. 

I especially love this bit about a handful of eggs. I can't wait to get back home and test out how many I can get in hand! :-)

I was unclear in my first post. That breakfast was my post-WO meal, cooked and eaten immediately after the lifting workout. I didn't have any clean meats to throw in with the eggs to increase the protein. (Well, I've got a couple of whole chickens and a beef roast in the fridge, but neither would have been quick and easy in the eggs or particularly tasty.) I'm so used to slamming a tall glass of milk and/or protein powder. It was weird not doing this and I couldn't think of anything else to add to the meal. Maybe fish next time. I do love fish with eggs.

I'm used to training fasted and having no pre-WO food. So that's okay.

I'm going to try to eat an amount that feels good to me each day, whether or not I can meet a protein goal.

My ultimate goal is to lose fat. I am seriously overweight (male, 5'6") at 240lbs and 40% bodyfat (estimated by FitBit Aria scale which I will not use again for a month!) In 2013, I lost about 40lbs (from 275-280ish). Since then, I've waffled back and forth, down to 213 after a half marathon, back up to 250s a couple months back.

I have a terrible history of drinking too much and eating all of the wrong things.

I've always known that nutrition is key. I'm finally going all in and acting on that knowledge.

I'm hoping to continue lifting and I've started some running again. But ultimately, this is all a win for me if my eating stays clean for 30 days, even if some other things suffer.

[jmcbn]

39 minutes ago, walksnot said:

That breakfast was my post-WO meal, cooked and eaten immediately after the lifting workout

Then you'll want to avoid the yolks & the EVOO in it in future as fats slow down absorption of nutrients & prevent muscle protein synthesis. The potatoes are good though are they replenish muscle glycogen, although you may find if you're eating enough starch in your other meals that you don;t need them - particularly if you're aiming to lose body fat.

Training fasted is fine if that's what you're used to - that's what I do too on the days I train early - although you may find there's an adjustment period about 10-14 days in where you might need a preWO.

Keeping lifting as heavy as you can, keep gaining strength & keep eating plenty of proteins & healthy fats - you're on the right track. Just don't forget the importance of rest & recovery - and sleep.

[Goober]

I already miss the simplicity of the protein powder! :-p

Thanks, though, for the advice on fats post-WO. I had never heard that. Then again, I never thought at all about post-WO nutrition beyond chugging a protein powder shake (sometimes with water, sometimes with 2% milk).

[Goober]

I guess I should also confess here that I have not read any of the Whole30 books. 

I only discovered Whole30 two days ago! I read everything I could about it on the website. I do plan on reading the books.

I've read and attempted paleo-ish things in the past few years. Nothing ever clicked with me. For whatever reason, maybe just the timing with me being desperate for a change, Whole30 has clicked with me and I wanted to jump right into things before second guessing and dismissing it.

I didn't waste any time on the planning phase because there is nothing that I can do to change my own environment. Living with others means that I'll always just have to use willpower to resist that delicious bread and refreshing milk.

I'm not sold on any long-term plan that is anti-grains and anti-legumes, but I like what I've seen in Whole30's attitude so far. And I am 100% on board eliminating all unnatural processed pseudo-foods (even if I have failed at this repeatedly in the past because, well, America).

I can stick to a few simple rules for a month. I am here for a win.

[Goober]

Day 2 ended just fine.

Lunch was a big salad (no dressing), 1/4 cup of mixed nuts (unsalted, dry roasted), and a banana. Not enough protein, but it was fine.

Supper was pan fried chicken with a couple of small potatoes cooked with turmeric, ginger, black pepper, and cayenne, and a heaping portion of leftover roasted Brussels sprouts from the previous night, with fresh tomato on top of it all.

I also had one cigarette at the end of the work day when I helped a co-worker jumpstart her car. 

A poor decision. So I guess I'm not doing the "Ideal" Whole30, but it's not a dealbreaker for me. I'm focused on eating and nutrition first and foremost this time around.

I don't plan on smoking regularly. (I'm a pipe smoker--smoking a pipe 1-3 times a week usually-- who loves cigarettes too--especially handrolled with quality tobacco--but I know how terrible they are so try to avoid them and usually do.)

[Goober]

Day 3

I was going to go for an early morning run, but heavy rain convinced me to stay inside.

Breakfast

3 eggs. (I couldn't fit a 4th in my palm. I don't know how y'all do it!) Broccoli. Red onion. Half avocado. Tomato. Olive Oil.

[Goober]

Also, I got about 8.25hrs of sleep last night. Woke up 5am this morning. I had trouble getting to sleep at first, but once I fell asleep, I slept soundly. Best night of sleep in a while.