Food
Breakfast: Less than 1/2 noatmeal + 5 strawberries + Grande Decaf Americano
Lunch: Some less than desirable cabbage/sausage/onion mixture with dijon mustard + carrots
Snacks: Pumpkin seeds, macadamia nuts, 1 small tangerine, 1 kombucha
Dinner: Sage Chicken Sausage and an Eggs...raw green pepers + cucumber slices.... grilled chicken salad with homemade buffalo dressing
Snack: HB Egg
Workout
A. Split jerk (from rack), build to a max in 12:00 I did 60# - kept it light because my wrist has been bothering me. Rob coached me a bit today and told me I am dipping WAY too much on the dip portion of the jerk. It's causing the bar to go forward and I am losing a lot of power. I will be working on this skill over the next few weeks.
+
8 rounds (Tabata) for total reps of :
:20 push-ups
:10 rest
I did 40 (womp womp)
exactly 2:00 rest
AMRAP in 4:00 of:
Kettlebell swings, overhead, 1.5/1
I did 77
Mood/Feelings/Notes:
I have been battling severe bloating when I am really hungry. It's the strangest thing. So I am adding some afternoon snacks into the mix so I don't feel terrible when I leave work and head to the gym. We'll see how it goes. I could probably stand to eat a few more calories anyway, so hopefully this will help! Update: I ate snacks this afternoon and had no bloating!! I need to do some fitday or myfitnesspal to figure out how many calories I am consuming though.. and I need to ditch the nuts and get better snacks like raw veggies and HB eggs.
Tuesday, July 31, 2012
Monday, July 30, 2012
Monday July 30, 2012 - Day 10 of Whole30
Food
Breakfast: 2 eggs, 1 piece salmon, 1 strawberry, 6 blueberries, 2 blackberries
Lunch: Firecracker tuna salad in lettuce leaves, carrots, 10 blueberries + 4 blackberries
Snack: GT's Kombucha in Trilogy + some macadamia nuts
Dinner: Italian chicken nuggets (homemade) dipped in marinara, zucchini, 1/2 sweet potato
Snack: 1/2 banana, 3 strawberries, coconut milk, cinnamon & nutmeg
Workout
A. High-bar back squat, deep 10-8-6-4, 30X1*; 3:00 rest I did 63#, 70#, 80#, 90#
B. Pull-ups, COVP, 3 x max (-2) 2:00 rest I did 13, 10, 10 (all kipping)
C. Run, 3 x 400m (out @ 85%, back @ 95%); 2:00-3:00 active rest I did 1:39, 1:38, 1:37
*tempo will allow heavier loads than last week’s sets @ 3011
+ Mobility WOD Episode 04 and 20 min self guided stretching
Mood/Feelings/Notes:
Woke up after a nightmare and was REALLY dragging this morning. After my salmon and eggs, I felt very shaky and in a fog. Joe suggested I eat some berries, as my blood sugar may have been low. It seemed to help. In the afternoon, I was absolutely exhausted. Felt so weird. When I got to the gym I just laid on the floor for a while, contemplating if I should just go home. Glad I stayed to workout, but it was really a struggle at the beginning with the squats. I am thinking I need to have more carbs and snacks in the afternoon to help with my energy. I also get incredibly bloated when I get hungry, and have been experiencing this very badly in the afternoons (around 4-5).
Breakfast: 2 eggs, 1 piece salmon, 1 strawberry, 6 blueberries, 2 blackberries
Lunch: Firecracker tuna salad in lettuce leaves, carrots, 10 blueberries + 4 blackberries
Snack: GT's Kombucha in Trilogy + some macadamia nuts
Dinner: Italian chicken nuggets (homemade) dipped in marinara, zucchini, 1/2 sweet potato
Snack: 1/2 banana, 3 strawberries, coconut milk, cinnamon & nutmeg
Workout
A. High-bar back squat, deep 10-8-6-4, 30X1*; 3:00 rest I did 63#, 70#, 80#, 90#
B. Pull-ups, COVP, 3 x max (-2) 2:00 rest I did 13, 10, 10 (all kipping)
C. Run, 3 x 400m (out @ 85%, back @ 95%); 2:00-3:00 active rest I did 1:39, 1:38, 1:37
*tempo will allow heavier loads than last week’s sets @ 3011
+ Mobility WOD Episode 04 and 20 min self guided stretching
Mood/Feelings/Notes:
Woke up after a nightmare and was REALLY dragging this morning. After my salmon and eggs, I felt very shaky and in a fog. Joe suggested I eat some berries, as my blood sugar may have been low. It seemed to help. In the afternoon, I was absolutely exhausted. Felt so weird. When I got to the gym I just laid on the floor for a while, contemplating if I should just go home. Glad I stayed to workout, but it was really a struggle at the beginning with the squats. I am thinking I need to have more carbs and snacks in the afternoon to help with my energy. I also get incredibly bloated when I get hungry, and have been experiencing this very badly in the afternoons (around 4-5).
Sunday, July 29, 2012
Sunday July 29, 2012 - Day 9 of Whole30
Food
Breakfast: Carrots & almond butter, 1/2 grapefruit, 2 eggs, 2 pieces of organic bacon, 10 macadamia nuts
Lunch: Leftover salmon & negligible amount of sweet potato "fries"
Dinner: Crab Cakes & Broccoli (delicious meal)
Workout
Rest day: Mobility WOD Episode 3. 20 min self guided stretching.
Moods/Feelings/Notes
Super pissed I can't have snacks. I am being bratty and am sick of this diet today. I have been feeling this way for the past few days. I know I can make it through the week once Monday comes, but MAN do the weekends suck. Joe is really getting close to calling it off, but I hope he stays with it because I really want to see if the inflammation in his chest gets better because of it!
Breakfast: Carrots & almond butter, 1/2 grapefruit, 2 eggs, 2 pieces of organic bacon, 10 macadamia nuts
Lunch: Leftover salmon & negligible amount of sweet potato "fries"
Dinner: Crab Cakes & Broccoli (delicious meal)
Workout
Rest day: Mobility WOD Episode 3. 20 min self guided stretching.
Moods/Feelings/Notes
Super pissed I can't have snacks. I am being bratty and am sick of this diet today. I have been feeling this way for the past few days. I know I can make it through the week once Monday comes, but MAN do the weekends suck. Joe is really getting close to calling it off, but I hope he stays with it because I really want to see if the inflammation in his chest gets better because of it!
Saturday, July 28, 2012
Saturday July 28, 2012 - Day 8 of Whole30
Food
Breakfast: 6 slices of bell pepper, 2 over-medium eggs, 5 carrots
Lunch: Salad of romaine, red onion, carrots, tomatoes, hamburger, a little mayo and mustard, and 1/4 avocado
Snack: Kombucha (GT's brand and the Trilogy type is my favorite. Only has 4g sugar in the entire bottle), 10 macadamia nuts, 1/2 grapefruit
Dinner: Salmon 4 ways + sweet potato wedges.
Snack: 1/2 cup of berries (strawberries/blueberries) + drizzle of coconut milk (full-fat) and 5 chopped almonds sprinkled on top
Workout
Morning:
AMRAP in 20:00 of:
400m run
10 burpee box jumps, 24/20″
30 sit-ups
I did 4 rounds + 400m run + 10 burpee box jumps. Then I did some lower ab work, pull ups, push ups, and dips. I will get a muscle up next year.
Evening: Mobility WOD #2 plus 20 min self-guided stretching
Mood/Feelings/Notes
Felt pretty good today. Struggled a little during the WOD because I got kind of crampy, but it wasn't that bad. My energy is pretty good today, but I still feel a little of the "wah wah" I can't have a snack. ESPECIALLY because my sister posted that she made THESE for breakfast this morning and it made me really mad because I have a huge 5 lb bag of honeyville amond flour sitting in my cupboard untouched for another 22 days! Oh well... will be something to look forward to after the Whole 30! Off to find something to do with the huge salmon fillet I have in the fridge! (Update: I wasn't sure what kind of salmon I was in the mood for so I cut the 2 lb piece into 4 separate pieces and experimented a little. I made Sesame Ginger, Lemon Ginger, Lemon Dill, and a spicy/savory one (Cumin, Paprika, Garlic, and S&P). Since I used fresh ginger, the two ginger salmon pieces were a bit overwhelming for my taste, but they were still good. I think the Lemon Dill was my favorite!)
Breakfast: 6 slices of bell pepper, 2 over-medium eggs, 5 carrots
Lunch: Salad of romaine, red onion, carrots, tomatoes, hamburger, a little mayo and mustard, and 1/4 avocado
Snack: Kombucha (GT's brand and the Trilogy type is my favorite. Only has 4g sugar in the entire bottle), 10 macadamia nuts, 1/2 grapefruit
Dinner: Salmon 4 ways + sweet potato wedges.
Snack: 1/2 cup of berries (strawberries/blueberries) + drizzle of coconut milk (full-fat) and 5 chopped almonds sprinkled on top
Workout
Morning:
AMRAP in 20:00 of:
400m run
10 burpee box jumps, 24/20″
30 sit-ups
I did 4 rounds + 400m run + 10 burpee box jumps. Then I did some lower ab work, pull ups, push ups, and dips. I will get a muscle up next year.
Evening: Mobility WOD #2 plus 20 min self-guided stretching
Mood/Feelings/Notes
Felt pretty good today. Struggled a little during the WOD because I got kind of crampy, but it wasn't that bad. My energy is pretty good today, but I still feel a little of the "wah wah" I can't have a snack. ESPECIALLY because my sister posted that she made THESE for breakfast this morning and it made me really mad because I have a huge 5 lb bag of honeyville amond flour sitting in my cupboard untouched for another 22 days! Oh well... will be something to look forward to after the Whole 30! Off to find something to do with the huge salmon fillet I have in the fridge! (Update: I wasn't sure what kind of salmon I was in the mood for so I cut the 2 lb piece into 4 separate pieces and experimented a little. I made Sesame Ginger, Lemon Ginger, Lemon Dill, and a spicy/savory one (Cumin, Paprika, Garlic, and S&P). Since I used fresh ginger, the two ginger salmon pieces were a bit overwhelming for my taste, but they were still good. I think the Lemon Dill was my favorite!)
Friday July 27, 2012 - Day 7 of Whole30
Food
Breakfast: 2 eggs, tiny amount of sweet potato and bacon
Lunch: Firecracker tuna, carrots, red and green bell peppers
Snack: 1 strawberry, 4 macadamia nuts
Dinner: Rotisserie Chicken, 1 sweet potato
Snack: 1/2 apple, 3-4 small strawberries, 6 macadamia nuts
Workout
Mobility day. Day 1 of Mobility WOD + 20 min self-guided stretching
Mood
Fine. Getting sick of this already because it sucks not to have a dinner out or a treat on the weekend.
Breakfast: 2 eggs, tiny amount of sweet potato and bacon
Lunch: Firecracker tuna, carrots, red and green bell peppers
Snack: 1 strawberry, 4 macadamia nuts
Dinner: Rotisserie Chicken, 1 sweet potato
Snack: 1/2 apple, 3-4 small strawberries, 6 macadamia nuts
Workout
Mobility day. Day 1 of Mobility WOD + 20 min self-guided stretching
Mood
Fine. Getting sick of this already because it sucks not to have a dinner out or a treat on the weekend.
Thursday, July 26, 2012
Thursday July 26, 2012 - Day 6 of Whole30
Food
Breakfast: less than 1/2 noatmeal
Lunch: Large salad made of romaine, 1/2 red pepper, 1/2 avocado, 10 baby carrots, 3 large cherry tomatoes + tessa mae's italian dressing and 1 hardboiled egg. Drank Trilogy kombucha about 30 minutes later.
Dinner: Grassfed strip steak + yellow squash + sweet potato wedges
Snack: 4 strawberries, 1/2 Apple
Snack: 4 strawberries, 1/2 Apple
Workout
Restin' ... shoulders are sore and left glute is incredibly sore. Going to do some mobility tonight.
Feelings/Mood/Notes
Slept pretty poorly last night but didn't unplug soon enough before bed. Had some dreams, so I know I got REM sleep, but was very sore and tossed and turned a lot throughout the night. Will try to unplug 1.5 hours before bed tonight. Craving sugar SO BAD tonight!!! Had 4 strawberries and 1/2 an apple after dinner. First hard day of cravings.
Wednesday, July 25, 2012
Wednesday July 25, 2012 - Day 5 of Whole30
Food
Breakfast: 2 eggs over medium in Ghee and 5 cherry tomatoes cut up and cooked up in a little bacon grease (very small amount)
Lunch: Leftovers from last night (almond encrusted chicken breast + mashed cauliflower), baby carrots & guacamole
Snack: Hardboiled egg
Dinner: Either taco lettuce wraps or hamburger salad
Workout
Handstand & double-under practice, alternate between the two movements, avoid fatigue; rest as needed
I practiced free-standing handstands
+
AMRAP in 10:00 of:
7 kettlebell swings, 1.5/1 pood
7 burpees
I got 10 rounds + 1 KBS
Notes/Feeling/Mood
Headache this morning, but otherwise, feeling good. Pretty sore from glute ham situps on Monday.
Tuesday, July 24, 2012
Tuesday July 24, 2012 - Day 4 of Whole30
Food
Breakfast: Less than 1/2 of our spin on "noatmeal". Joe ate more than half. (Includes small handful of each walnuts and pecans, 1 banana, 3 eggs, spoonful of almond butter, couple of spoonfuls of coconut milk, cinnamon, and nutmeg. blended in food processor then cooked on stove until warm and becomes a thicker consistency). Plus a tall decaf Americano from Starbucks
Lunch: Firecracker Tuna Salad (DELISH!) made with homemade olive oil mayo of course, 10 baby carrots, 1/2 raw green pepper
Snack: Hardboiled egg
Dinner: Almond flour encrusted chicken breast (cut chicken thin, dip in egg, coat in almond flour), pan fried + mashed cauliflower and steamed spinach with ghee and salt and pepper
Workout
A. High-bar back squat, deep, 10-8-6-4, 3011*; 3:00 rest
*be perfect w/tempo; if you cannot drive up in just 1 second, the rep does not count
I did 53#, 63#, 63#, 73# ... the tempo was tricky!
+
3 sets of:
AMRAP pull-ups, COVP
400m run @ 90% aerobic
:60 rest
I did 11, 10, 7
Notes/Feeling/Mood
A little queasy this morning. Probably from that time of the month moreso than food. Feeling blah today. Bloated again after dinner. Salt?
Monday, July 23, 2012
Monday July 23, 2012 - Day 3 of Whole30
Food
Breakfast: 1.5 thin grilled chicken breast cut into pieces and sauteed with spinach in ghee + 1 strawberry and 2 cherries
Snack: 2 turkey tom tom sticks
Lunch: Everyday Paleo Scrumptious Slow Cooker Chicken (subbed turnips for parsnips)
Snack: 3 halves of deviled eggs (with homemade mayo)
Dinner: Green Curry Chicken with broccoli and red peppers - delicious!!!
Snack: 2 cherries, 2 strawberries, spoonful of almond butter
Workout
A. Split jerk (from rack), 10 x 1 @ heaviest loads that allow for perfect receiving position (footwork & lockout); begin a rep every :60 I used 63 #
B. Power clean, 10 x 3 (reset quickly between reps); begin a set every :60 I used 73#
C. Sit-ups, 10 x 10; begin a set every :60 I did these on the GHD machine
Notes/Feeling/Mood
I know the Turkey Tom Tom sticks aren't the best since technically they are processed, but there are no bad ingredients in them. I won't continue to buy them but I had a pack already opened in my desk drawer so I am finishing them off. In other news, my eyes are blurry today -- so this is giving me a headache. Don't think it is diet related.... had LASIK in January and have been having some blurriness the past few weeks. Scheduled an appointment to get it figured out tomorrow! Felt pretty bloated after dinner.
Breakfast: 1.5 thin grilled chicken breast cut into pieces and sauteed with spinach in ghee + 1 strawberry and 2 cherries
Snack: 2 turkey tom tom sticks
Lunch: Everyday Paleo Scrumptious Slow Cooker Chicken (subbed turnips for parsnips)
Snack: 3 halves of deviled eggs (with homemade mayo)
Dinner: Green Curry Chicken with broccoli and red peppers - delicious!!!
Snack: 2 cherries, 2 strawberries, spoonful of almond butter
Workout
A. Split jerk (from rack), 10 x 1 @ heaviest loads that allow for perfect receiving position (footwork & lockout); begin a rep every :60 I used 63 #
B. Power clean, 10 x 3 (reset quickly between reps); begin a set every :60 I used 73#
C. Sit-ups, 10 x 10; begin a set every :60 I did these on the GHD machine
Notes/Feeling/Mood
I know the Turkey Tom Tom sticks aren't the best since technically they are processed, but there are no bad ingredients in them. I won't continue to buy them but I had a pack already opened in my desk drawer so I am finishing them off. In other news, my eyes are blurry today -- so this is giving me a headache. Don't think it is diet related.... had LASIK in January and have been having some blurriness the past few weeks. Scheduled an appointment to get it figured out tomorrow! Felt pretty bloated after dinner.
Sunday, July 22, 2012
Sunday July 22, 2012 - Day 2 of Whole30
Food
Breakfast: 2 eggs cooked in ghee with saute of spinach and cherry tomatoes
Lunch: Sun-dried Tomato Chicken Sausages + Small salad with Tessa Mae's "Italian" dressing
Dinner: Everyday Paleo Scrumptious Slow Cooker Chicken (subbed turnips for parsnips)
Snack: 1/2 apple, 3 small strawberries with almond butter, 3 halves of deviled eggs (with homemade mayo)
Workout
Rest Day
Feeling/Mood
A little headache today. Was definitely moody, too. Don't think either of these are a side effect of the diet, though.
Breakfast: 2 eggs cooked in ghee with saute of spinach and cherry tomatoes
Lunch: Sun-dried Tomato Chicken Sausages + Small salad with Tessa Mae's "Italian" dressing
Dinner: Everyday Paleo Scrumptious Slow Cooker Chicken (subbed turnips for parsnips)
Snack: 1/2 apple, 3 small strawberries with almond butter, 3 halves of deviled eggs (with homemade mayo)
Workout
Rest Day
Feeling/Mood
A little headache today. Was definitely moody, too. Don't think either of these are a side effect of the diet, though.
Saturday July 21, 2012 - Day 1 of Whole30
Food
Breakfast: 2 eggs, 1/4 cup blueberries, a few carrots
Snack: 5 macadamia nuts + 3 strawberries
Breakfast: 2 eggs, 1/4 cup blueberries, a few carrots
Snack: 5 macadamia nuts + 3 strawberries
Lunch: Grilled Chicken over spring mix with dollop of guacamole, cherry tomatoes, and carrots
Dinner: Marinated (Olive oil and spices) Flank steak with 4 thin sweet potato wedges (1/3 of sweet potato) and raw green pepper slices (1 whole pepper)
Snack: Half apple
Snack: Half apple
Workout
90:00 bikram yoga
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