DancerMan84 Posted January 4, 2013 Share Posted January 4, 2013 Hello Hello! Dancerman here heraling from sunny Down Under! As the name suggests I am a dancer, a competitive Latin American International Dancesport competitor to be exact . Whilst I am no stranger to exercise and eating well, I still feel that I have not got my diet in check! Too often I have relied on all kinds of suppliments like protien powders, BCAA's, Creatine, Energy drinks you name it I have tried it giving into the marketing hype and promises of a leaner, stronger, faster, bigger physique. But in that effort for a 'healthier' body I have infact made things worse, much worse. More than ever, I crave sugar, my weight can fluctuate up to 3 kg in one week, my energy is all over the place, and dont get me stared on the regularity of my 'movements' and my libido (or lack of)!! In any case for a 28 year old male, that aint right. So here I am, I got my copy of ISWF two days ago and as soon as the package was opened so were the first pages, and before I knew it I had read the book cover to cover. Let me tell you I am excited, nothing has ever made more sense to me than what I found inside this fantastic book! Anyway before I babble on any more, lets get to it - Day one What I ate: Meal 1: 4 whole eggs (from organic very happy chickens who freely roam the back garden of my folks place) 1 red capcicum (bell pepper) 2 spring onions (from the back garden) half a clove of garlic (again from the garden) saute capcicum, onion and garlic with some clarified butter (it was not organic this time, but I have since found an organic grass fed cows milk butter that I can get from the grocery store), whisk eggs add some salt and pepper then combine the mixture with the rest of the ingredients in the pan. Cook till done! Easy, took me 10 min if that. I ate this with a handful of frozen raspberries (the quality of frozen rasberries here in Aus are pretty good, besides with one handful for me being almost a whole punnent @ around $8 each compared to $5 for a kilo bag of frozen) Meal 2: 1 whole chicken breast (organic yes, I have been eating organic chicken for years now that I get from an excellent organic bucher at the local) 1 whole bunch of broccolini season chicken breast with salt and pepper and saute using clarified butter. Allow to rest. Meanwhile steam the broccolini, when cooked toss with a little olive oil, salt pepper and lemon juice. this took me 20 min and I ate this with an apple from the back garden. Meal 3: 1 rib eye steak 1 cucumber (from the garden) 1 carrot 2 tomatoes (from the garden) Pan fry steak in butter and olive oil. Allow to rest. Grate carrot and cucumber, dice tomatoes and place in bowl (drain excess liquid from the cucumber). I made a very easy kinda asian salad dressing using fish sauce (squid brand - Ingredients: anchovy, salt), lime juice, garlic, chilli and sesame oil. I must admit I didnt like the sesame oil with this so wont add it next time. Verdict: I am feeling pretty good, at this stage (whilst I am not doing any training) I think I got my portions pretty spot on, I felt hungry only when it came to prepare the next meal. No cravings no lethargy. I drank 3lt of water which is pretty typical for me, I love and need my water. For the first week I will be avoiding any high intensity exercise, to allow my body time to adjust and also to allow for me to get comfortable with meal sizes and meat,veg/carb, fat make up. After that the real challenge will begin. My regular training schedule as in when I am not within 2 weeks prior to a competition looks like this: - 4 gym days (each session consisting of a 10-20min interval cardio session followed by 40 min of weights and then about 30 min of stretching at home after a shower this is meditation time for me) - 4 studio days (each session usually lasts on average 2.5 hours, whilst moderately intense usually about 30 min of that will be full on hard high intensity. It is a seriously tough schedule that requires an absolute monster amount of energy, AND recovery so once this starts up I suspect that I may end up having to double (and then some) the intake I described above. this is where I struggle most and where things go a bit haywire with the addition of suppliments, so watch this space, because this is where I wil sink or swim..... So a little more about what I am starting with: Male 28 186cm (6'1") 81kgs (178lbs) moderately lean without doing a test, it think I would be about 14-16% body fat I will be posting everyday so keep coming back and I would love your feedback so feel free to post support, advice, questions, anything, a simple hello even :) Also I will be adding in more info on sleep patters, mood, energy, training as the days go by. OK sleep time!! over and out for now.... DancerMan84 Link to comment Share on other sites More sharing options...
Derval Posted January 4, 2013 Share Posted January 4, 2013 Hope w30 helps you get your groove back Dancerman Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted January 4, 2013 Moderators Share Posted January 4, 2013 You will probably need carbs from sweet potatoes, winter squash, or other root vegetables when you begin training again. Most people feel and perform better when eating some carbs, so don't be afraid of them. I am moving your topic over to Your Whole30 Logs because you seem to have begun a log here. Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 5, 2013 Author Share Posted January 5, 2013 Ok Day two!! yay! Still feeling pretty good, I had a fantastic sleep last night and woke up had my breakfast and was feeling like I should be going to the gym so I did. Unfortunately though I did not plan my day's meals to accomodate for the gym session and had a pretty epic crash at about 6pm.... just as well it was coming up to dinner time. I had some tiny little cravings today, but I attribute that to having not had a post workout meal! So this is what I ate today: Meal 1 4 eggs scrambled with a bunch of broccolini. This was not really a successful combination... I dunno the smell of the eggs combined with the smell of the cooked broccolini was a little off putting, I just didnt want to waste the bunch of broccolini I had in the frige that was about to be composted. So for next time, I will go with my gut instinct and do it with zucchini and onlions instead! Pre workout i had a chicken breast left over from yesterday so i chopped that up and mixed it with a whole avocado, salt, pepper and a little lemon juice. Post Workout Nothing..... big big mistake! Meal 2 pan fried ribeye steak with a rocket salad.... home made balsamic type dressing. Enter crash here...... Meal 3 Pan fried salmon with steamed asparagus and roasted sweet potato (using some duck fat I had left over from christmas) I added a touch of garlic too.... the potatoes were amazing, I dont normally like sweet potato but I think because I didnt have any carbs after my workout they seemed extra special and kinda naughty. Anyway I made a side of hollendaise to eat with the aspargus. Delish! This filled me big time and certainly didnt feel like I could eait any more today even a sugary treat...... suprising really..... I didnt have any fruit today! still waiting for the headache to come, and irritability..... maybe that will come tomorrow, and I will have something to complain about! Till tomorrow! :) Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 5, 2013 Author Share Posted January 5, 2013 I will also add that, I didnt feel like I was missing the suppliments I usually have around workout time except for maybe a post workout, but that is my own fault! The intensity to which I trained was the same as it normally is and weights reps sets were all typical too...... maybe next time I will feel a performance slump Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 6, 2013 Author Share Posted January 6, 2013 Woo Day 3!! not really, I have have been really tired all day... not much else to report except that I feel like my body is screaming out for some carbs and sugar. What I ate today: breakfast: 4 eggs scrambles with a whole grated zucchini and half a tomato. cooked in clarified butter Lunch: roast chicken (thanks mum) with green salad and home made mayonaise dinner: roast lamb (from my brothers farm) with roasted sweet potatoes and steamed broccolini. I start back at work tomorrow so I have prepared 3 days worth of lunches: panaeng curry with chicken, sweet potato, snow peas (I read these are allowed). I will eat this with a bowl of baby spinach Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 7, 2013 Author Share Posted January 7, 2013 Day 4! Yes! Another ok day actually! I did have a bit of a slump at 3 when I would normally go across the street to get a chocolate bar, but wasnt actually craving anything, just tired. A few other things I have noticed too is that my skin has started to go a bit blotchy and kinda greasy, I am not sure if it is the diet of if the constant 100deg + heat we have been getting! The other thing too.... i am feeling bloated, not in the tummy, but like puffy all over, has anyone experienced the same thing?? last thing I want it to be less toned! I have noticed it really only since I have started eating sweet potato.... Link to comment Share on other sites More sharing options...
SarahEmily Posted January 7, 2013 Share Posted January 7, 2013 Hey good on ya looks like things are going well! Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 7, 2013 Author Share Posted January 7, 2013 Hi Sarah! thanks yeah things are going well surprisingly! Given some of the things I have been reading I thought I would be having headaches and such especially because before I started I had been on a bit of a junk food binge since after the national championship in December! I am sure it will get me soon!! Link to comment Share on other sites More sharing options...
SarahEmily Posted January 8, 2013 Share Posted January 8, 2013 I dunno, I never got any of the symptoms listed on that list so I think it's different for everyone! I hope you're still feeling good. Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 11, 2013 Author Share Posted January 11, 2013 Ouch!!! I have not posted for 4 days because my Internet connection has been messing up! Boo! Anyway I will catch up here Day5: Today was I think the day that my body starting saying a big fat NO! Especially in the afternoon! I just couldn't go on at about 3 so I had a little 30min nap and got back to it! Breakfast: 4 eggs poached with a kinda stirfry of spinach tomato and garlic. Cooked in clarified butter. Lunch: Panaeng curry – panaeng curry paste, chicken, coconut milk, sweet potato, onion, snow peas. Loved….. but not with the sweet potato. Dinner: Left over roast lamb and sweet potatoes bubble and squeak (I guess like hash) all chopped up and mashed together with chopped broccolini salt pepper, tarragon, sage tyme and garlic from the backyard….. this was a big fat win!!! Took me back to when I was a kid when mum would make use of the huge roast lamb leg we would have almost every Sunday…. I know I know. Day 6: So energy and craving wise day 6 is much the same as yesterday but a little worse. But what picked me up in the afternoon was a fantastic conversation I had with one of my colleagues. Turns out they have been eating almost 100% organic/home grown for years which lead me to asking her about the best places around town or online where you can get fantastic organic produce. I was particularly interested in finding out where I can find locally produced meat! And eureka I found two great sources! If any of you are from Canberra you probably already know about the excellent organic shops at Griffith Shops. The butcher there sells ALL locally grown beef, lamb, pork and poultry with Beef and Lamb being exclusively raised on green grass filled biodynamic pastures on a farm just out of town! Chicken and pork comes from free range, omnivorous animals living on biodynamic pastures! The catch, premium prices! The rib eye was $45 per kilo!! But because the butcher was confident in answering all of my paleo questions, friendly and was excited that I understand the important differences between grain fed and grass fed, I couldn't resist, I had to try some!!! So I got myself 4 rib eye steaks…. $39.50! I also picked up some fantastic raw organic coconut butter from the store up the road ‘Mountain Creek' very hippy store but with some great stuff! The coconut butter is from a local company (insert name here – I forgot the name and cant get to the jar because I am not at home but I will tell you what it is tomorrow) who has a website that explains the process of extracting the butter from the coconut! Breakfast: 4 eggs scrambled with spinach and garlic, side of tomato and coriander salsa. Lunch: Paneang curry Dinner:…. AMAZING!!!!! That steak. The BEST I have ever had! Let me tell you, not only for health and ethical reasons does it make sense to buy organic grass fed but for flavor! I pan fried it in some organic clarified butter and had on side a bunch of broccolini and some carrot. AMAZING! For anyone who isn't sure about the merits of organic meat….. really, it makes all the difference! Day 7: What a disaster! But first, I had a strange strange dream. I dreamt it was raining biscuits (cookies) and I was spinning with my arms out, head up, mouth wide open catching as many as I could possible eat….. First food dream ever! No guilt though The disaster, after lunch, I had a mega mega crash! I was so overwhelmingly tired that I just had to leave early for the day, and when I got home, I burst into tears. I was not a happy camper… the steak I had after for dinner kinda made things a bit better, but I could just not get satisfied! And it was really irritating so I grabbed a handful of cashews (I don't ever really like any nuts!) straight after dinner and inhaled them and then another handful…. But still I was not satisfied. I had to put my foot down and say no, no more nuts you will be sick! I went to bed and could only sleep about 2 hours despite how tired I was and how much I wanted to sleep so I didn't have to think about the craving of carbs! Breakfast: 4 eggs with spinach Lunch: Chicken Salad – coriander, mint, carrot, cucumber, tomato, spring onions, chili and chicken breast. With dressing – lime juice, rice wine vinegar, fish sauce (no sugar) garlic. Dinner: Steak with a side of steamed mixed veg tossed in a little clarified butter…… two hand fulls of cashews. Day 8: I really wanted to celebrate a week in but was too tired, I woke up tired, was still tired after breakfast and after lunch. Late afternoon was not too bad I seemed to pick up a bit which was strange because I have been tired all day! Super cravings though! I couldn't stop thinking about burgers and fries! Ugh…. Breakfast: 4 eggs with spinach. Lunch: Left over day 7 lunch salad Dinner: Chicken and avocado salad – chicken breast, avocado, tomato, coriander, salt and pepper, lime juice and a tiny bit of home made mayo! This was sooooo so tasty!! Not hungry, but want bread, or chocolate…. And lots of it! I have strength, I can do this! Later :) Link to comment Share on other sites More sharing options...
SarahEmily Posted January 11, 2013 Share Posted January 11, 2013 Have you thought about adding some carbs into your meals? You know the whole30 is not all about being low carb!! I used to be a low-carb junkie before the whole30. Now I eat some pumpkin/sweet potato etc with my dinner (and lunch if im really active) and I sleep sooo much better no doubt about it. And I admit I get cravings sometimes, but none that are so bad im obsessed or anything! Why are you trying to go so low carb anyway? I assume you have a pretty good physic already from all the dancing. Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 11, 2013 Author Share Posted January 11, 2013 Hi Sarah! thanks for the advice. I have been putting in some sweet potato but i think you are right i need some more. I am not a huge fan of the starchy vegies never had, but i really do need some more..... but the reason why i have cut it right back is because i really want to get my body using that fat and also trying to curb those cravings. But if you say it helps with sleep then i will add some more . I have not yet started back at the gym and in the studio.... that starts monday, so i think then i really cannot be afraid of having those carbs after. expecially after a dance session.... worked out that it can be up to 2000cal burnt in one session! Link to comment Share on other sites More sharing options...
SarahEmily Posted January 11, 2013 Share Posted January 11, 2013 ekkk! thats a lot of exercise! What type of dance do you do? I saw one of the moderators posting to someone about the carbs and saying that the reason people usually cut them is because they want to lose weight/fat but that in the long run it usually doesn't help at all as people who do that tend to pig out on carby foods anyway, either after the whole30 or before it finishes. I know this would be true for me Sounds like you know what ya gotta do anyway Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 12, 2013 Author Share Posted January 12, 2013 It is a lot! I do competitive Latin American Balloroom dancing keeps me very busy. I travel interstate for coaching too so that doesnt really help either! It seems to be a pretty common thing that people, including myself are a bit scared of carbs. I will read through the meal portion size section of 'it starts with food' again and just do what they say for the 30 days and then I will re-asses for the next 70! I realised I have not been eating many fruit or nuts (exept for the binge I had after day 7 dinner). I dont feel like I am missing out though, Should I try to have some more?? Link to comment Share on other sites More sharing options...
Susan W Posted January 12, 2013 Share Posted January 12, 2013 My thought is more carbs too with as active as you are. I feel like you also don't seem to add fat to your meals. The addition of one to two thumb sized servings of fat is in addition to the fat you cook with. I voted nuts off of my island but that is because they are too snacky for me and I start reaching for them when I am not hungry. If you don't have that problem, they would be a good fat. Also avocado, homemade mayo, olives etc. Link to comment Share on other sites More sharing options...
1Maryann Posted January 12, 2013 Share Posted January 12, 2013 I was going to question your fats as well. I'm exhausted when I don't get enough. Don't try to manipulate this diet. Don't cut carbs or fat to try to burn more body fat. Your job is to eat according to plan and trust that your body will do the rest. This isn't a 'diet'. You won't get instant results. But you will lay the foundation for a lifetime of healthy eating that can support the kind of exercise you do. When you fight it by cutting corners or ignoring true hunger, you mix the signals internally. It is very counterproductive. If you are truly hungry, not craving, have a mini-meal--some protein, fat, and veg. If that doesn't sound good to you, then it probably is a craving and can be ignored or fought. Link to comment Share on other sites More sharing options...
30Canandaigua Posted January 12, 2013 Share Posted January 12, 2013 Meal 3 Pan fried salmon with steamed asparagus and roasted sweet potato (using some duck fat I had left over from christmas) I added a touch of garlic too.... the potatoes were amazing, I dont normally like sweet potato but I think because I didnt have any carbs after my workout they seemed extra special and kinda naughty. Anyway I made a side of hollendaise to eat with the aspargus. Delish! Ha! Only in the whole30 do you see sweet potatoes referred to as 'naughty'! Good luck Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 12, 2013 Author Share Posted January 12, 2013 My thought is more carbs too with as active as you are. I feel like you also don't seem to add fat to your meals. The addition of one to two thumb sized servings of fat is in addition to the fat you cook with. I voted nuts off of my island but that is because they are too snacky for me and I start reaching for them when I am not hungry. If you don't have that problem, they would be a good fat. Also avocado, homemade mayo, olives etc. I was going to question your fats as well. I'm exhausted when I don't get enough. Don't try to manipulate this diet. Don't cut carbs or fat to try to burn more body fat. Your job is to eat according to plan and trust that your body will do the rest. This isn't a 'diet'. You won't get instant results. But you will lay the foundation for a lifetime of healthy eating that can support the kind of exercise you do. When you fight it by cutting corners or ignoring true hunger, you mix the signals internally. It is very counterproductive. If you are truly hungry, not craving, have a mini-meal--some protein, fat, and veg. If that doesn't sound good to you, then it probably is a craving and can be ignored or fought. Hi Everyone! Thank you all for the awesome advice! Whilst I don't say it here (looking now I probabbly should) I am adding fat with everything. Eggs and steaks are always cooked in 2tbs of clarified butter and steamed vegies always will have a bit of clarified butter too. But i didnt realise it is in addition to what I use to cook with. But JOY!!! I can now have my home made mayo..... and more salad dressing! Thank you for even more great news Susan and Maryann. Whilst I am not a fan really at all of Avocado, I have managed to disguise it in a yummy salad I made for my dinner day 8 and dont mind it mashed through scrambled eggs. I am with you Susan, I have not been including nuts because they are too snacky, that said I am not really that fanatical about them so I wont be missing them, olives however will be introduced a bit more.... tapanade here I come! Maryann, thank you for opening my eyes up about cutting corners, whilst I have not deliberately set out to excessively cut fat and carbs it seams that I have, and have not picked them up again where I would normally have had, pasta, rice, potatoes or bread! That said, so far I have not felt hungry, or does tired mean hungry on this? my tummy doesnt grumble... On monday when training starts up, I know I will be adding two extra meals to my day (at least by what people on here recommend)... After W30 I may end up trying to do the Clean Mass Gain that Dallas did (the article is posted on the blog) which looks like to me pratically force feeding yourself. But we'll get to that when I do Thank you again for your guidance. I will be posting day 9 experiences and food intake a little later tonight! :) Link to comment Share on other sites More sharing options...
SarahEmily Posted January 12, 2013 Share Posted January 12, 2013 Hey glad you have taken everyone's advice!! I think you will do really well and feel alot better now Link to comment Share on other sites More sharing options...
praxisproject Posted January 14, 2013 Share Posted January 14, 2013 I have a bit of a potato and pumpkin phobia, I used to just avoid them, but eating them well on Whole30 now Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 19, 2013 Author Share Posted January 19, 2013 Hello Hello everyone! So it has been 6 days since I last posted here Internet trouble again.... Anyway, I wont elaborate too much here I what I ate, as It pretty much has been the same, but here is a slightly abated version. Day 9: Breakfast: 4 eggs, Spinach, tomato, avocado Lunch: Chicken and avocado salad with coriander, tomato, cucumber Dinner: Steak and veg Day 10 Breakfast: Eggs, spinach Lunch: Pan fried chicken breast, broccolini and roast sweet potatoes Dinner: 2 salmon fillets pan fried skin down in clarified butter finished in the oven with dill. hollondaise sauce, broccolini, roast sweet potato Post workout: half a chicken breast with roast sweet potato Day 11 Breakfast: Eggs with avocado Lunch: Chicken salad Dinner: Rib eye steak with steamed carrot, broccoli tossed in clarified butter Day12 Breakfast: Eggs with spinach Lunch: Skipped Dinner: Steak and veg...... Butter lol Day 13 Breakfast: omelet with smoked salmon and dill Lunch: Chicken Kebab with tebouleh (no grains) Dinner: 2 steaks and steamed veg.... butter Post workout: chicken and sweet potato Day 14 Breakfast: Smoked Salmon and Dill Omelet Lunch: Skipped Dinner: 2 of the most Incredible Black Angus beef fillet steaks I have ever had! Sweet potato, broccolini. So it is fair to say that by the end of this week, i am feeling pretty awesome, I am leaping out of bed at 5:30-6 eating breakfast and not feeling hungry until 1pm ish.... I am still getting the afternoon slump at 3, so I think I am still needing some more carbs, or just making my protien portion bigger. Actually one day I remember having a larger amount of sweet potato one lunch and had a serious crash! It was like the sugar carb crash you get when you indulge a little too much. so maybe carbs are not the answer... I have managed to find a much much cheaper source of certified organic, grass fed beef (from a local farm) from the market where I get my vegies. I picked up some Rib eye for $25 per kg and some VERY special Black Angus Fillet cut 2in thick for $39 per kg BARGAIN..... I have absolutely noticed that my body is leaner and my skin and eyes are clearer, I just feel healthier and happier :) Success! first two weeks DONE! Link to comment Share on other sites More sharing options...
Derval Posted January 19, 2013 Share Posted January 19, 2013 Meat, health & happiness, what more could a dancer man ask for? Link to comment Share on other sites More sharing options...
DancerMan84 Posted January 19, 2013 Author Share Posted January 19, 2013 Precisely derval!!! I am trying to enlist my dance partner...... And my sister who had gastric sleeve surgery last October... Link to comment Share on other sites More sharing options...
SarahEmily Posted January 30, 2013 Share Posted January 30, 2013 wow awesome to hear of your success!!! Link to comment Share on other sites More sharing options...
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