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Post by vburke on Feb 27, 2015 8:09:49 GMT -5
Wed 2/25/2015 GU b/f WOD Recovery shake post wo,2 fish oils Egg omelet w/ yellow tomato, spinach, tea ( w/ milk & some honey) Snack: kind bar w/ tea plain Lunch: (3) boneless chicken w/ mushroom, scallions, coconut milk And 3/4 large sweet potato-plain Snack: Gatorade ( I know!!) banana Dinner: burger, collard green soup w/ onions and bacon bits, white potato Exercise: Run speed at 5:30 am WOD at 7 Swim 1,000 yds at 5:30 pm _______________________ Thursday 2/26/2015 Recovery shake post WOD, 2 fish oil, ionic magnesium Bkfast: 2 fried eggs, slice hopped ham (3oz), 8oz smoothie, tea Snack: 4oz chicken, 8oz coconut water, 5celery, 5carrot sticks Lunch: chicken, asparagus, white potato Snack: kombucha, coconut water, avocado Dinner: beanless chili w/ sausage and beef, tomatoes, zucchini, broccoli( w sesamae oil) Exercise: WOD 6:00am, hips and hammies yoga 5:30p ______________________ Friday2/27 Recovery shake WOD Bkfast: 8oz ham steak, 2 hard boiled eggs, 1/2 avocado, 2oz sweet potato, fish oil, tea Exercise: WOD at 6:00a, hot yoga at 5:30p ?✌️
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Post by Wendy Shafranski on Feb 27, 2015 11:13:15 GMT -5
My feedback:
Wednesday needed a lot of work, but you are already improving.
- You don't need GU before CrossFit. We train in shorter time domains, mainly anaerobicly, so same gels for endurance training and events. If you feel like you need something in the AM, go with a banana or something else that's fast-digesting and will give you a little energy. If you eat a decent dinner, then you may not even need something before the workout.
- What recovery shake (brand) are you using?
- Cut the milk and honey. Sub unsweetened almond or coconut milk.
- Kind bars aren't the best choice. A better snack would be a hard boiled egg or high-quality deli meat (or other protein) and a handful of nuts of olives. Even add in some raw vegetables.
- On Wednesday, it says 3 boneless chicken - is that 3 oz? 3 breasts? (just curious as I[m gauging how much protein you are getting daily)
- The snack of a banana and Gatorade is horrible! Major insulin spike (and no protein to balance that out!)
- Thursday looks pretty good! What's in the smoothie? I'm guessing fruit - it's not needed at breakfast. Use fruit in your post-workout meal and then a lower glycemic/non-fruit at breakfast.
- You want to add a carb to your recovery meal (protein + carb, but not fat for recovery). I blend protein powder in a sweet potato. If you are doing a shake, this is the perfect time to also have a banana.
- It looks like, overall, you are a little light on protein. I'm not 100% sure since the measurements aren't always listed. If so, make sure you add one to your snacks. Fats look on track.
Keep logging in this thread daily and I will help to get you on track!
What do you weigh?
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Post by VB on Feb 27, 2015 11:30:09 GMT -5
GU: only used it b/c I ran med hard at speed for about 30 minutes. And I did not want to go do a WOD w/o something. Normally if i go right to WOD I exercise on empty stomach.
Shake: protein powder( wil get back to you if its soy or whey), strawberry, banana, maybe spinach or spirulina bits, almond butter w/ almond Mik. Will look into coconut milk. Sometimes use flax seeds or chia.
I have removed honey and milk. Just plain tea.
Chicken: 3 4-6 oz pieces (est).
Gatorade: NO more colored sugar water!!
Fruit: usually at breakfast. Only 1x/ day
Weight: 176#, 5'-11". Goal to drop 10 lbs dead weight but put on muscle mass.
Tx!
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Post by Wendy Shafranski on Feb 27, 2015 12:48:55 GMT -5
Great. Keep me posted and be as accurate as possible with measurements. That will help me help you!
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Post by vburke on Feb 28, 2015 11:15:05 GMT -5
Friday Lunch: bowl bean less chili left over w/ broccoli(8 florets) zucchini (15 quarters) cucumber (8slices) carots(5) and ice burg lettuce (5 fork fulls). Water No snack Dinner: saw some great Xfit peeps at Sumo! Chicken red curry (12-16oz ) of sauce, peppers, coconut milk, pineapple w/ bowl of white rice Miso soup, cup. 10 oz of chicken pad siew. ( chicken broccoli and fat noodles). I know. Inessed up here but was getting hangry. Sat 2/28/15 Nothing b/f WOD 15.1 & 15.1A 1/2 recovery shake 6 oz. ( optygen) Came home and ran 3.3 miles semi hard 24 min Finished 1/2 shake ( 6 more oz) Breakfast: 2 fried eggs. 1/4 sweet potato. 1/2 avocado. 2 slices turkey bacon. Plain tea.
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Post by Wendy Shafranski on Feb 28, 2015 12:33:38 GMT -5
Miso is soy, so skip that and opt for salad at Sumo. Try not to make bad choices while hungry - not worth it!
Can you send me a link to the optygen protein powder?
So far, so good today!
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Post by vburke on Feb 28, 2015 14:34:00 GMT -5
Lunch: panera salad with chicken and avocado, bacon bits, tomato, lettuce. Large bowl. ( did not know it had some blue cheese bits which I tried to avoid). Creamy tomoato soup. Water My mistake on recovery. It's called Ultragen. Link here firstendurance.com/nutrition/ultragen.htmlI'm about 1 serving away from being out so if u have any suggestions on a good product,im all ears.
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Post by Wendy Shafranski on Feb 28, 2015 18:04:46 GMT -5
That protein powder looks good for long endurance sessions. The carb to protein ratio isn't necessary for CrossFit. I'd do with Progenex or Nutriforce or something like that.
Here are the ingredients in Panera's creamy tomato soup: Creamy tomato soup (tomatoes [tomatoes, tomato puree, salt, citric acid], water, cream [cream, milk], onions, seasoning [sugar, modified corn starch, salt, spices, mono and diglycerides], butter [cream, natural flavors], extra virgin olive oil, garlic puree [garlic, water, phosphoric acid, sodium benzoate], sugar), asiago croutons (unbleached enriched wheat flour [flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid], water, asiago crouton mix [margarine {soybean oil, water, mono- and diglycerides, salt, whey, soy lecithin, sodium benzoate, natural and artificial flavor, vitamin a palmitate, beta carotene }, asiago cheese {pasteurized milk, cheese culture, salt, enzymes}, dehydrated garlic and onion, spices and salt], enriched durum wheat flour [durum flour, niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid], asiago cheese [pasteurized milk, cheese culture, salt, microbial & animal enzymes], enriched semolina wheat flour [semolina, niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid], parmesan cheese [pasteurized milk, cheese culture, salt, microbial enzymes], salt, romano cheese [pasteurized milk, cheese culture, salt, enzymes], yeast [yeast, sorbitan monostearate, ascorbic acid], dough conditioner [ascorbic acid, microcrystalline cellulose, corn starch]).
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Post by vburke on Mar 1, 2015 18:50:56 GMT -5
Sat 2/28 cont... Guess I won't be going back to Panera! Dinner: green tea 4 oz, hamburger 8oz, lettuce, slice tomato, sweet potato tot. Had 8oz sprite later but that is unusual. Don't typically have soda. Sunday 3/1 Brkfst: 2 fried eggs, 1/2 avocado, 2 round Canadian bacon slices (56g total), b vitamins, magnetism, 2 fish oil, plain tea. Ran 5.0 miles easy pace Lunch: super soup mix, 2 cups of soup with 2.5 oz spinach added. . Website here: www.supersoupmix.com. Had soup before looking at site. May contain some soy and I know from previous post soy is not good. Water Snack: 1 hard boiled egg, 1 banana Dinner: made kids dinner of chicken and mushroom basil in coconut milk from Sara fogoso's everyday paleo recipe. My portion was about 7 oz chicken cooked in coconut oil, 2.5 oz spinach w/sesame oil, about 2oz baby bells mushrooms, sweet potato, salt, pepper, to season, scallions for garnish and coconut milk sauce w/ trace Amount of chicken broth. Q: soba noodles no no? Unsweetened Coconut milk ok for tea?
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Post by Wendy Shafranski on Mar 2, 2015 12:45:12 GMT -5
Panera markets themselves as fresh, but it's anything but! Soda?! Nix that completely, even diet soda. Not sure what flavor of soup you had, but soy isn't good. One of them has coconut plasm sugar (which is still sugar). Soba noodles are wheat - no go. Unsweet coconut milk is a YES! Let's work to eliminate the daily slip ups - they all add up and getting rid of them will make a difference. For carb sources, stick to sweet potato, plantains, squashes, and sometimes yuca, white potato and rice.
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Post by vburke on Mar 2, 2015 21:02:08 GMT -5
Monday 3/2/15 Brkfst: 1/2 serving ultragen just to finish bottle. Maybe 1 serving left. Blueberries (20?), oatmeal w/ just a few raisin, cashew, almond and sprinkle cinnamon. Tea w/ splash of unsweet coconut milk. Mid morn: raisin, cashew, almond mix small handful. Water. Lunch: sweet potato(Lg), 10 blueberries, 4 thin slices ham, quinoa w/ arugula. Snack: couple pieces of beef jerky. Water. Feeling lethargic and hangry. Plain tea. Swim 1800 yds in pool. Back to work after 8 hr for late community meeting. Ate banana and a few more pieces of jerky(small) and had coconut water. Felt a bit better. Dinner: didn't eat til 840p. Everyday meatloaf (ground beef, tomato paste,rice meal, salt, basil, garlic) w/side of yellow beets, carrots and onions ( baked w/ oil). Notes: Ate oatmeal this am only to read my Robb wolf book today and the sections that say stay away from oatmeal and quinoa!! Ugghh I can't catch a break. ?. Shoulder impingement feeling better after rob gave me massage tips and I swam ( hurt at beginning felt better at end) I feel weak and hungry at times in the day. And i am unable To tell if I am just going through sugar detox or am not getting enough calories. Is rice ( brown) ok? I have read Robb's book saying not so good. Is chipotle not ok ( stay away from beans??) What do u eat when u go to sumo? I feel like I'm getting watered out. Any other drinks acceptable?
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Post by Wendy Shafranski on Mar 3, 2015 9:18:17 GMT -5
I'm cool with gluten free oats. No brown rice but white is ok.
You're probably hangry from not eating enough fats...avocado, olives, oils, coconut, etc. Protein keeps you full too. You're eating a lot of fruit, so insulin is spiking then you crash.
Chipotle bowl...no cheese, sour cream, beans.
Hang in there!
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Post by Wendy Shafranski on Mar 3, 2015 14:29:39 GMT -5
Forgot to mention the options at Sumo House - curries, Salmon Chu Chee, sashimi, tom ka soup, thai beef salad, etc.
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Post by Wendy Shafranski on Mar 3, 2015 18:53:16 GMT -5
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Post by vburke on Mar 3, 2015 20:21:45 GMT -5
Thanks! I'll check out the other logs. This post means I have done my first full week of the new diet ? Tues 3/3/15 WOD@ 6a. Recovery shake. Tried progenex from Box. Yummy! Bkfast: 6oz smoothie. Unsweetened almond milk, berries, juice plus complete Dutch chocolate mix. 3 hard boiled eggs, plain tea Snack: sm. handful nut mix. 6oz coconut water Lunch: tuna avocado salad w/cukes from sumo, coconut water, left over meatloaf & beets Yoga - hot flow (hard!!) @ 5:30p Dinner: 6-8oz steak, 1/2 sweet potato, bubbly la crack water, synergy drink, and 1 avocado lightly salted.
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