Sorry I missed last weeks Olympic lifting post. It's been a really crazy week and I had to miss last weekends class. Today I wanted to give you guys an update on how my Whole 30 went and what I'm up to now as far as my nutrition plan. Whole 30 went really well and I had a lot of non scale victories but I was really disappointed to have only lost 6lbs total on it. It was really frustrating to have eliminated things I loved and thought where contributing to my weight gain only to learn that those things weren't 'the thing' holding me back from weight loss. 6lbs in 30 days is not nothing, but it felt like a very restrictive diet for a moderate amount of weight loss.
I took a few days off of whole 30 at the start of this month and then decided to throw myself into the land of food weighing and measuring, and calorie counting. My plan of choice is the Flexible Dieting/IIFYM where you calculate your total daily calorie expenditure, and calculate your maintenance calories and then subtract 10% for a calorie deficit and macro nutrient ratio. The first week I worked on my own calculations but then this past week I decided to have my calculations done by a professional coach.
The IIFYM/Flexible Dieting plan is going well so far. I'm noticing a big difference but I'm also learning a lot. My protein requirements are very high and I see that I've never really hit those requirements before. It's hard!!! I'm hitting them now by supplementing with protein powder, and eating a lot of egg whites and lean meats. Because I've increased my protein significantly, I'm having some gastro issues adjusting to the amounts - but I'm noticing a change in how my clothes are fitting which is crazy for just two weeks. I've also learned that going over on your daily fats is super easy if you are not eating the leanest meats possible, or even if you enjoy whole eggs or avocados, or nuts. My diet is very 'clean', but my calories quickly go over into surplus category by eating too much healthy fats, and too many fruits and veggies, and maybe not adjusting my daily calories enough when I opt to enjoy a glass of wine or two. I'm really liking that I can eat anything, as long as they fit within these macros of mine. The catch is that I have to eat foods that are nicely balanced, and that keep me full for longer. If I eat a cookie early in the day, that means that I have to eliminate a lot of foods that would keep me feeling full all day long. I'd really rather feel comfortably satiated and have plenty of energy vs. trading that in for a cookie. I made the mistake two days ago of making protein pancakes and that took out a huge chunk of calories and carbs really early on in the day and left no room for snacking on fruits and veggies in the mid afternoon. Those pancakes where a lot more calories than I'm used to so early on in the day!
I'm at officially 10lbs weight loss since January 2nd and I'm going to stick with this flexible dieting plan long term. I'll keep you guys posted on how it's going and what I'm learning, but so far so good!