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Post by Wendy Shafranski on Apr 1, 2015 2:59:28 GMT -5
enjoy your rest day!
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Post by vburke on Apr 2, 2015 19:48:20 GMT -5
Wed 4/1/15 Slept in B: HB eggs, tea Snack: coffee L: left over baked chicken and onions, 2oz rice pilaf, chicken Caesar salad, no critics, very light dressing , coconut water S: kombucha, coconut water D: kale grown fresh from our garden w/ sautéed onions and light red vinegar, pan sautéed salmon w/ paleo approved sauce: chili oil, sesame oil, honey, chives Thurs 4/2 Run 4.5 miles Xfit at 6 WOD, recovery shake at home B: 2 fried eggs and 2 sauage patties, tea S: coffee with almond milk, gluten free brownie L: 6 oz pecan crusted chicken, kombucha S: coconut water D: chipotle rice, steak, lettuce, guac www.eattoperform.com/2014/11/12/paleo-3-0-a-brief-history-of-the-paleo-diet/
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Post by Wendy Shafranski on Apr 3, 2015 11:20:53 GMT -5
Looks great! I agree with that article. Paleo as a general guideline, with possibly some changes based on the athlete. For instance, I eat oats to get carbs.
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Post by vburke on Apr 7, 2015 18:58:26 GMT -5
Fri 4/3/15 Slept in. Late wods rock!! Recovery shake (1/2 serving) B: tea, soft taco from chipotle- chicken. Rice L: left over pecan crusted chicken, peas, baby carrots, avocado D: chicken pad siew, Himachi roll
Sat 4/4/15 Instant oatmeal, blueberries, banana and sliced almonds. In rush to goto orlando at 5:45 for kids rowing event Had bacon and egg sandwhich as snack. Coffee L: hamburger w: Lettice and tomato D: meatballs, broccoli, pasta
Sunday 4/5/15 Bike 38 miles, ran 3.5 miles after Recovery shake B: 2egg omelet w/ spinach, tea L: lentil soup and lemon grass D: steak 8-10oz, asparagus w/ slivered almonds, sweet potato
Mknday4/6/15 B: coffee, egg, sandwhich L: left over seal and asparagus, lettuce/greens, coconut water, 1/2 sweet potato Snack: Gatorade Rope climbing after work D: trout, mussels, flags like balls and greens Cup vanilla ice cream
Tues 4/7/15 WOD B: tea, recovery shake, 2 HB eggs, 3 slices Canadian bacon L: salad. Bento box a w/ 4 pieces sushi, cukes and seaweed, chicken red curry D:pork, kale from own garden, sweet potato. Water
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Post by Wendy Shafranski on Apr 8, 2015 12:08:01 GMT -5
Hi Vinnie! How are you feeling overall? You are still having daily cheats. I'd love to get you to a 90/10 compliance.
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Post by vburke on Apr 10, 2015 19:18:30 GMT -5
Feeling good. Weight normalized. Tired and stressed from work by overall life is good. Thurs 4/9 Am WOD, recovery shake Swam 3,000 yds pretty hard Banana B: 2 pieces turkey bacon, 1HB egg, 4 strawberries, hash browns, tea L: at kids function for school. Panera sandwhich w/ side of salad no dressing. D: snapper with scallion, strawberry, black bean, avocado salsa Drove to at Petes late for work conference Friday
Friday 4/10 Did not sleep well. Forgot running shoes. Did 3 sets of 15 air squats, 15 push ups and 30 sec hollow body B: 3 round eggs ( not sure if that was food) 2 sauage patties. Coffee S: coffee 1/2 muffin L: Did NOT have any bread while all my collegies did. Aye 6 pieces delie meat (turkey and ham). Side salad no dressing. S: Gatorade and water. No coconut water at 7-11 Did late PM EOD after driving like a lunatic back from st. Petes. D: prepped and cooked onion, garlic, rice and left over chicken mix with small bit of soy sauce and broccoli.
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Post by Wendy Shafranski on Apr 11, 2015 3:38:18 GMT -5
I still think that, overall, it looks like you don't eat enough. I'd love for you to start weighing, measuring and tracking - at least for a few weeks to make sure you are properly fueled and what that looks like. Let me know if that's an option.
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Post by vburke on Apr 14, 2015 6:23:28 GMT -5
I'll need to talk to you about food weight/ scales etc...
Sat4/11 3 scoops almond butter. Rode MTB for 1.25 hrs B: rice and chicken sautéed (1/4 cup rice and 6oz chicken) L: rice and bean steak chive wrap w/ guacamole D: veggie chips, red curry chicken and California roll.
SUNDAY 4/12 Water, coconut water in am B: tea, omelette(2eggs) with spinach and mushrooms. 3 heirloom tomatoes from garden. 2 fried eggs L: beef brisket, no bun, baked beans, coconut water S: Pint mint chip iced coconut desert, rice crackers D: snapper filet w/ risotto, 1/4 tomato w/ pesto and buffalo cheese, water
Monday 4/13 Am WOD, recovery shake B: oatmeal with almonds, banana, blueberries, tea L: red coconut chicken left over with left over pork, side of lettuce, almonds S: handful but mix, Gatorade. Swam 3,000 yds hard D: water, flank steak -6oz, spinach salad w/ agave nectar, avocado and balsamic vinegar, white potato.
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Post by Wendy Shafranski on Apr 14, 2015 7:29:15 GMT -5
Here's the food scale I have: www.amazon.com/gp/product/B000P1PJL4/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1 You weigh your protein and then track in the MyFitnessPal app which will show you grams of protein/carb/fat. Fat and carbs are usually measured in cups, teaspoons, etc. Refer to the back of the manual I sent you on how to determine your macros. Your multiplier will be high since you do so much triathlon training.
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