Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Christiep]

Hey Dan,

Yes, I had the same thought this morning about the water. Will increase.
Ok, will increase the protein again over the day!

With the protein post workout, as I come straight home and eat breakfast (generally approx 30 min after the end of the workout) is that OK
or should I be eating protein pretty much as I finish training?

Feeling really good! Last week a few headaches and some major cravings but just stayed focused and didn't give in.
Added another goal to my list today, to compete in the Crossfit Wollongong games, Just to make sure the motivation doesn't drop!

Thanks for your feedback!

[Dan]

I saw you threw down and entered, well done, good luck, smash them!
PWO nutrition should be consumed as soon as your able to stomach the food, and definately within 30 minutes, so yes, take it with you to training. And then eat breakfast afterwards

[Christiep]

Thanks Dan

Friday 3rd September 2010

BW - 1/2 Banana
BREAKFAST
1/2 Banana
2 Egg Omelette (w/- 1/2 Cup of Bacon, Tomato, Spinach Leaves)
Green Tea

LUNCH
100 Grams Leg Ham
1 x Kiwifruit
Green Tea

DINNER
200Grams Prawns
1 Cup Spinach Leaves
1/4 Lemon, Squeezed Over

WATER - 2L

Saturday 4th September 2010
2 Egg Omelette (w/- 1/2 Cup of Bacon, Tomato, Spinach Leaves, shallots)
50 grams Leg ham
10 x Macadamia

LUNCH
2 Egg Omelette (w/- 1/2 Cup of Bacon, Tomato, Spinach Leaves, shallots)
40 grams Prawns

DINNER
1/2 BBQ Chicken (2 x 1/4 Wing section)
Approx 100 grams Leg Ham
Approx 1/2 cup strawberries, 1/2 passionfruit, 6 x cherries, small bunch grapes
1 x Plain Mineral Water

Dinner tonight was at a birthday party. Decided to eat only protein at the main meal as all the salads had dressing or sauces (pasta salads, potato salads etc)
Dessert was alot of temptation of cakes etc, but went straight in and filled my plate with fruit. So happy with myself for not giving in and eating cakes.

WATER 2.6L

SUNDAY 6th September 2010

BREAKFAST / LUNCH
100 gram meat pattie
2 Egg Omelette (w/- 1/2 Cup of Bacon, Tomato, Spinach Leaves, shallots)
10 x macadamias

DINNER
1/4 Chicken
Really wasnt hungry, didnt eat breakfast until 11.30am

WATER
2 L

[Christiep]

Monday 6th September 2010

PRE WORKOUT
1/2 Banana
6AM WOD
POST WORKOUT
1/2 Banana
50 gram meat pattie

BREAKFAST
100 gram Meat Pattie
1 x Kiwifruit
5 x Macadamias
Small peice Coconut
(Tried the water but didnt like the taste)
Green Tea


LUNCH
90 grams Leg Ham
1 Cup Spinach Leaves
1/2 Tomato
1/2 Cucumber
1 tablespoon Avocado Oil
Green Tea

DINNER
100 gram Meat Pattie
1/2 Cup Watermelon
1/2 Cup Rockmelon
1 x Kiwifruit
Small Piece Coconut

WATER
2.2L

[Christiep]

Tuesday 7th September 2010

PRE WORKOUT
1/2 Banana
6AM WOD
POST WORKOUT
1/2 Banana
50 gram meat pattie

BREAKFAST
100 Gram Meat Pattie
1 x Kiwi fruit
10 x Macadamias
Green Tea

LUNCH
95 gram Tuna
1 cup spinach leaves
1/2 Tomato
Green Tea

DINNER
200 grams Lamb Loin Chops
1/2 Cup Sweet Potato
1/2 Avocado
Squeeze Lemon Juice over chops

WATER
2L

[Dan]

Christie, I know it sucks, I hear it no end from Gill, but your not getting enough protein.
Your last food day is at best 150 grams (though depending on constitution of the tuna and fat/bone content of the chops its probably only 100 grams) when you want at least 1 gram per pound of body weight per day. I have discussed this with you off the board as well. Come on girl.
Get it done.

[Christiep]

Wednesday 8th September 2010

PRE WORKOUT
1/2 Banana
6AM WOD
POST WORKOUT
1/2 Banana
50 gram meat pattie

BREAKFAST
150g Meat Pattie
1/2 Avocado
1 Kiwi fruit
green tea

LUNCH
95g Tuna
1/2 cup Rockmelon
10 x pistatio's Unsalted
Green Tea

DINNER
100g Grilled Fish
1/2 Cup Sweet Potato
1/2 Brocolli

WATER
2 L

[Christiep]

Christie, I know it sucks, I hear it no end from Gill, but your not getting enough protein.
Your last food day is at best 150 grams (though depending on constitution of the tuna and fat/bone content of the chops its probably only 100 grams) when you want at least 1 gram per pound of body weight per day. I have discussed this with you off the board as well. Come on girl.
Get it done.

No, It's cool, its important that you tell me, so I can fix it. It's what I need to get my intake right and get to my goals.
I will increase more protein, thanks Dan.

Also, just a question for the last 2-3 days, I have felt so tired, especially last night, I fell asleep on the lounge at 7.30pm, just couldn't keep my eyes open.
I generally get about 7-8 hours sleep per night and wake up feeling ok, but for the last few days I have felt so tired and drained when I wake up.
Actually took a rest day today as I am aching all over and just feeling like crap, not sick, just no energy.

Could this be due to the lack of protien? my body adjusting to eating Paleo? Any thoughts?

Thanks again for the feedback!

[Christiep]

Thursday 9th September 2010

Rest Day

BREAKFAST
100Gram Meat Pattie
1/2 Punnet Strawberries
Green Tea

LUNCH
200gram Bacon and 2 Eggs
Coconut
Green Tea

DINNER
250 grams Mince (Chilli, garlic and mixed herbs)
1 Cup Spinach Leaves
1/2 tomato
1/2 Avocado
1 x mineral water (plain)

WATER
2.5L

[Christiep]

Friday 10th September 2010

PRE WORKOUT
1/2 Banana
6AM WOD
POST WORKOUT
1/2 Banana
50 gram leg ham

BREAKFAST
3 Egg Omelette w/- 1 Cup Spinach leaves, 1/2 tomato and 1/2 cup ham
Green Tea

LUNCH
300 gram mince (Chilli, garlic and mixed herbs)
1 Cup Spinach Leaves
1/2 tomato
1/2 Avocado
Green Tea

Will update later with remaining meals for the day...

Really struggled with eating my post workout meal after the WOD this morning.