Getting Real Day 53

Sleep

I slept really well and got around 8 hours of sleep, but I am still really tired.

Breakfast

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2 hard boiled eggs, 3 slices prosciutto, and mixed greens with olive oil and vinegar.

Lunch

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Taco salad: ground beef and onions with taco seasonings, romaine, 12 grape tomatoes, and guacamole.

Exercise

I was tired so I decided this would be a rest day.

Dinner

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Grilled steak, roasted sweet potatoes with olive oil, and 2 medium tomatoes.

Overall

I was tired all day.

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Getting Real Day 52

Sleep

I did not sleep very well. I could not get comfortable and was restless much of the night.

Breakfast

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2 hard boiled eggs, 3 slices prosciutto, and mixed greens with olive oil and vinegar. I did not have breakfast until 9am which is 2.5 hours later than normal because I had to have some blood work done this morning which required fasting.

Lunch

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Taco salad: ground beef and onions with taco seasonings, romaine, 12 grape tomatoes, and guacamole.

Exercise

Special 9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

Please remember the coaches are going to scale as needed. You are honoring the fallen people by participating whether you RX it or not.

My score: 23:06, intermediate, 1000m row to start and finish, scaled the weights significantly.

Dinner

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cucumber slices, 1 bell pepper, 8 baby carrots. I only ate the veggies in the photos. This was meant to just be a snack but then I was tired and not hungry so I did not eat anything else.

Overall

Reasonably good day but tired.

Weeks 5-7 Summary

I have not posted a weekly summary since week 4. Mostly there has not been anything earth shattering during the last 3 weeks until I think about the 3 weeks as a whole. During this time I have finished my job assignment in Washington DC, moved back to Tennessee, started my “new” job, and moved in with my fiancé. That is actually a lot of change even without following a specific nutrition plan. I will not say that the program has been easy there these changes but I have stayed the course and not cheated. There is now tempted food in my house which has sparked some cravings. I have been handling that by finding something else to do which is quite easy when you still have boxes piled up that need to be unpacked.

I have started to get settled into a new routine. I have been getting into work early so that I can go to the 4:30 Crossfit WOD. I prefer the earlier WOD because then I have time to cook dinner and still go to bed at a reasonable time. I am starting back to Crossfit Endurance today which I have not done for 2 weeks now.

Some things that I have noticed over the last few weeks…

  1. I am eating the same things over and over. I am not particularly bored with what I am eating but I think some variety would be good.
  2. My performance in the gym is finally improving again after a pretty steep drop early in the nutrition program.
  3. Almost everyone I talk to is commenting that they can tell I have lost weight. My clothes are getting really big. The pants I wore today were a little tight 7 weeks ago and now I have at least 4 inches of extra space around the waist. I had to buy a belt.
  4. My fingernails are crazy strong. I have always had really weak, brittle nails that would never grow and would split really easy. Now they are super strong and hard.
  5. My sleep also seems to have leveled out. I sleep well most of the time just not always enough which is something I can control.

Getting Real Day 51

Sleep

I slept reasonably well but only got 7.75 hours.

Breakfast

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2 eggs fried in avocado oil, 3 slices prosciutto, and mixed greens with olive oil and vinegar.

Lunch

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3 baked chicken tenders, romaine, cucumber slices, 12 grape tomatoes, and Tessemae’s Cracked Pepper dressing.

Snack

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1 bell pepper, 8 baby carrots, guacamole, tuna, onion SeaSnax, and coconut flakes (not pictured since it is some I have left in the office).

Exercise

Warm-up, Mobility work

Skill/Strength: Handstand Push-Ups

AMRAP in 8 min. of:
10 SDHP, 45/30#
15 Sit-Ups, straight leg

My score: 6+20 at 30#

Then CFE, 10x50m, walk back after each for recovery.

Dinner

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Grilled steak, roasted sweet potatoes with olive oil, and dill pickles.

Overall

It was a good day overall.

Getting Real Day 50

Sleep

I did not sleep well at all. I stayed up later than planned reading and I had really vivid weird dreams.

Breakfast

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2 eggs fried in avocado oil, 3 slices prosciutto, and mixed greens with olive oil and vinegar.

Lunch

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3 baked chicken tenders, romaine, cucumber slices, 12 grape tomatoes, and Tessemae’s Cracked Pepper dressing.

Snack

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1 bell pepper, 8 baby carrots, guacamole, Crown Prince boneless skinless sardines, chipolte SeaSnax, and coconut flakes (only a few bits).

Exercise

Mobility: Shoulder work

Skill/Strength: 5-4-3-2-1x Split Jerk

Then, For Time:
400m Run
15 Pull-Ups, any style
800m Run
15 Pull-Ups, any style
400m Run
15 Pull-Ups, any style

My score: 65# (PR), row instead of run, used green+purple bands for pullups, 12:26

Dinner

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Grilled steak, roasted sweet potatoes with olive oil, and tomato slices.

Overall

Today was a good day. I had no cravings today which was great after a pretty rough weekend. I had a PR at the gym and my pullups are so much better.

Getting Real about Calories

Some people worry about the amount of calories that might be consumed on the Whole30. You definitely eat a large volume of food because of all the veggies. The concern about eating too many calories most likely stems from the idea of calorie balance or that in order to lose weight you must burn more calories than you consume. This idea of calorie balance does not consider the quality of the calories or the effect of the food on your body. If weight loss was really just about calories someone could eat nothing but cookies and lose weight along as they burned more calories than they consumed. That idea is ridiculous. Cookies or other junk food are so nutrient poor and have such a negative effect on your hormones that there is no conceivable way that you could lose weight just based on calories. I have not tracked calories or any macro-nutrients during this program so I actually have no idea how many calories I am actually eating but I am eating a lot of food and appear to be losing weight. My exercise has been somewhat sporadic during the program too so it is not simply exercise that is causing weight loss. In reading “It Starts with Food” I have learned so much about how certain foods effect your hormones and how your body processes the food. Nutrient poor food leaves you just wanting more food while nutrient dense food provide a healthy hormone response and leave you satisfied.

Getting Real about Changing Habits

There are two articles on the Whole9 Life website that discuss habits: The Cue and Willpower. This is a particularly timely assignment on the nutrition program for me as I have been struggling with cravings again now that I have moved and am now living with my fiance. Before I started this program I cleaned out my kitchen so that there were no off-program foods to tempt me and that worked well. Now there are off-program foods in my kitchen again. Additionally until the nutrition, it had been a habit of mine to always have ice cream after dinner when my fiance does and I love ice cream. I thought I had broken that habit because I was not craving sweets after meals lately but I guess I still have much work to do.

The first article states that “understanding what’s behind a habit is the first step.” Also according to the article, “there is a simple three-part loop at the core of every habit: the cue, the routine, and the reward.” Most of my cravings are in the evenings after dinner. I generally want something sweet either immediately following dinner or within an hour or so. This is strictly a habit as I am normally full after dinner. For the nutrition program, I have resisted eating anything after dinner since I am not hungry and what I want to eat is not on-program. It is particularly bad after a stressful day. I have found that I can have a cup of hot tea and get the same relaxing benefits. The desire for something sweet after dinner does not seem to matter whether I am alone or not but it does surprise me that I find it easier to resist when I am with others especially someone who knows that I am following this program. When I am alone it comes down to my own willpower and desire to follow the program.