Goals
Food: Stick strictly to the Whole30 guidelines, plus limit nuts to a small amount found in vegetable recipes and fruit to about one serving per day.
Exercise: Attend as many yoga classes as possible, walk as much as possible, one sprint workout a week, weights two or three times a week.
Sleep: Get to sleep by 10:30 on weeknights (for 8 hours of sleep).
P.S. Starting weight, 163
Day 1
Food: Breakfast: bacon, asparagus, guacamole, and a couple of strawberries. Lunch: Cauliflower rice, guacamole, fried eggs, plum. Dinner: taco salad with hamburger, lettuce, guacamole; onions and cabbage fried in bacon grease
Exercise: Yoga, pull-ups, walking (2.1)
Sleep: Went to bed at 11 but was awakened at 4 a.m. by neighbors and slept poorly after that. I got a 30-minute nap, though.
Day 2
Food: Breakfast: bacon, fried eggs, cauliflower, kale, guacamole. Lunch: Plum, guacamole. Dinner: Pad Thai (broccoli, broccoli slaw, onions, eggs, chicken), a few strawberries
Exercise: Yoga, pull-ups, leg press, walking (5.5)
Sleep: 8+ hours.
Day 3
Food: Breakfast: fried eggs, kale, asparagus, ½ apple. Lunch: Leftover Pad Thai and leftover cauliflower and kale with guacamole. Dinner: Hamburger, mushrooms, guacamole, lettuce, carrots, cucumber, broccoli.
Exercise: Yoga, walking (4.2)
Sleep: 8+ hours.
Day 4
Food: Breakfast: fried eggs, turkey sausage. Lunch: steak, cauliflower, asparagus, mushrooms, plum. Dinner: salad with broccoli, hard-boiled egg, bacon, carrots, and guacamole; turkey sausage
Exercise: Yoga, walking (2.1), sprints, pull-ups, leg press
Sleep: 8+ hours.
Day 5
Food: Breakfast: fried egg, turkey sausage, cauliflower. Lunch: hamburger sliders with bacon; broccoli, carrots, and cabbage fried in bacon grease; plum. Dinner: Pad Thai without the chicken, some of the Paleo summer sausage that just came in the mail.
Exercise: Walking (2.1)
Sleep: ~7 hours.
Day 6
Food: Breakfast, fried eggs, turkey sausage, cauliflower. Lunch: ground pork with broccoli, carrots, and cabbage, apple. Dinner: Hamburger, lettuce, carrots, cauliflower, cucumber, boiled egg, guacamole. Late-night snack: scrambled eggs with mushrooms and summer sausage.
Exercise: None
Sleep: 8+ hours
Day 7
Food: Breakfast: fried eggs and turkey sausage. Lunch: leftover pork & veggies, bison bratwurst, asparagus. Dinner; bison bratwurst, cauliflower, leftover pork & veggies.
Exercise: Walking (2.1)
Sleep: ~6 hours
Day 8
Food: Breakfast: fried eggs, bacon, asparagus. Lunch: Pad Thai with chicken, eggs, mushrooms, cabbage, onions, carrots. Dinner: Hamburger, mushrooms, onions, guacamole, lettuce, carrots, cucumber, bacon, hard-boiled egg.
Exercise: Walking (4.2)
Sleep: ~6 hours
Day 9
Food: Breakfast: fried eggs, bacon, asparagus, plum. Lunch: leftover Pad Thai, half an apple. Dinner: salad with hard-boiled egg, carrots, cucumber and guacamole.
Exercise: Walking (1)
Sleep: 10 hours
Day 10
Food: fried eggs, bacon, kale. Lunch: asparagus, mushrooms, plum. Dinner: hamburger, caramelized onions, mushrooms, salad
Exercise: Yoga, walking (2.1)
Sleep: 8+ hours
Day 11
Food: Breakfast: fried eggs, bacon, kale. Lunch: turkey sausage, hard-boiled egg, nuts, apple, melon. Dinner: bison brat, asparagus
Exercise: Walking (1), kayaking
Sleep: 8+ hours
Day 12
Food: Breakfast: fried eggs, turkey sausage
Exercise:
Sleep: 8+ hours
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