CourtneyS Posted June 25, 2012 Share Posted June 25, 2012 Day 1 morning Crossfit WO -3eggs scrambled in ghee -coffee with coconut milk/oil blend Lots of water Lunch -chicken lettuce wraps --lettuce, chicken, tomato, avocado, homemade mayo - broccoli salad --broccoli, scallions, apple pieces, sugar free bacon, dressing (olive oil, apple cider vinegar, mustard, garlic) Coffee with coconut milk/oil blend Dinner -venison stir fry --deer steak, zucchini, red yellow and orange bell peppers, mushrooms. Seasoned with basil, oregano, garlic, onion, s&p, apple cider vinegar, evoo -sweet potato slices fried in coconut oil topped with pecans Link to comment Share on other sites More sharing options...
Carie Skeahan Posted June 25, 2012 Share Posted June 25, 2012 Hi Courtney - looks good so far. Remember to have veggies for breakfast as well. And, I recently read this somewhere else on the Forum. Something for you to consider since you workout in the morning... Your PWO meal is a special bonus meal, dedicated just to your recovery. So if your PWO meal is your first meal of the day, you still need to eat "Meal 1," "Meal 2," and "Meal 3" in the course of your day. Make sense? If you're training that hard, you need the extra nutrition to support your activity level, so on days when you train, you eat a pre-workout snack, a PWO meal, and then breakfast/lunch/dinner. Link to comment Share on other sites More sharing options...
CourtneyS Posted June 26, 2012 Author Share Posted June 26, 2012 Hi Carie, thanks. Yes I was too lazy to chop some veggies I think I'll chop some extra from dinner that I can just reheat. Question for you... My WO is at 5:30am, I literally roll out of bed to get there on time. Should I still get a snack in before I head out the door? If so, what would you recommend that I won't be burping up throughout the wod ? Link to comment Share on other sites More sharing options...
Carie Skeahan Posted June 26, 2012 Share Posted June 26, 2012 Hi Courtney - The Whole9 Nutrition Workshop Packet says to include a small amount of protein (1/2 a meal size or smaller), and (optionally) a small amount of fat (1/2 a meal size or smaller). Do not add fruit or carb-dense veggies to your pre-workout snack. It specifically says if you train first thing in the morning, something is better than nothing. I opened this question up to a few of the athletes at my gym and the answers were all over the board. Some eat big at night, their WODs seem fine (they are not dizzy or too exhausted to continue) so they don't pre-WOD snack. Some like hard boiled eggs and/or some Applegate sausage before...just a bit of fat and protein, but not much. Some even like an apple. I workout in the evening and I eat about an hour before I do. My pre-WOD snack usually consists of whatever protein I had for lunch and some avocado or some olives. Take a look in the Whole30 For Athletes section of the Forum and see what works for others. I also believe this will take some tinkering on your part to see what works for you. Hope this helps. Link to comment Share on other sites More sharing options...
CourtneyS Posted June 27, 2012 Author Share Posted June 27, 2012 Ok, thank you Carie. I'll mess around with my options and see which works best for me. Day 2: June 26 Post WO: Eggs scrambled in ghee Sautéed spinach Meal 1: Bean-less Chili - venison burger, tomato sauce, fire roasted chili's, black olives, garlic, spices Coffee with coconut milk/oil blend Meal 2: Leftover chili Frozen berries blended with 1/4c coconut milk and tsp unsweetened cocoa powder Meal3: Egg and sausage scramble Acorn squash Link to comment Share on other sites More sharing options...
CourtneyS Posted June 27, 2012 Author Share Posted June 27, 2012 Day 3: June 27 Pre WO: hard boiled egg Spoonful of coconut milk/oil blend Crossfit Post WO: Eggs Coconut milk/oil Meal 1: Venison steak & veggies (zucchini, mushrooms, peppers) Coffee w/coconut milk/oil Meal 2: Bean-less chili Berry blend ( 1/4c coconut milk, 1c frozen berries, 1tsp unsweetened cocoa powder) Snack: coconut butter (about 2Tbsp) Meal 3: Elk steak Collard greens with crumbed sausage Sautéed carrots and onions with pecans Link to comment Share on other sites More sharing options...
CourtneyS Posted June 29, 2012 Author Share Posted June 29, 2012 Day 4: June 28 Pre WO: boiled egg white, tiny spoon of coconut butter Crossfit Post WO/ meal 1: scrambled eggs, sautéed spinach Meal 2: elk steak, sweet potato cooked in coconut oil coffee w/ coconut milk/oil (2 cups) Meal 3: chicken breast, collard greens, tomatoes w/ balsamic vinegar and evoo Desert: home made Date bars- dates, walnuts, unsweetened cocoa powder, vanilla extract Link to comment Share on other sites More sharing options...
CourtneyS Posted June 29, 2012 Author Share Posted June 29, 2012 Well, I'm an idiot! I just realized the vanilla extract I put in last nights date bars was so NOT whole 30. I'm so irritated with myself, especially knowing that they probably would have tasted the same without the vanilla.. well, moving on from that mistake. Hopefully that wasn't too huge of a mistake. Link to comment Share on other sites More sharing options...
CourtneyS Posted June 29, 2012 Author Share Posted June 29, 2012 Day 5: June 29 2 cups of coffe with coconut milk Meal 1: -Eggs scrambled in ghee with broccoli, peppers, mushrooms, sun dries tomatoes -A few dates (these are too yummy to keep around) Link to comment Share on other sites More sharing options...
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