Day 2 of the 4-week Nutrition Journaling Challenge is here. Hit up the comments of today’s post and share what you eat/ate!
We’ll continue sharing how our staff thinks and acts in regards to their nutrition.
My goal is to keep myself at a weight and my body fat at a point that supports a high level of fitness. This means eating a good balance of proteins, carbs, and fats, and keeping my calorie intake at a point that doesn’t make me gain weight. And on a superficial level, having my body fat low enough to show abs would be nice 😉
Nathan’s Food Choices & Habits
When I’m being disciplined and healthy, my diet doesn’t vary much and it’s actually kind of bland. Nuts, almond butter, an apple, and 2 eggs in the morning. Ground turkey, grilled veggies, and carrots for lunch. Oatmeal and 2 more eggs for an afternoon/pre-workout snack. Protein/carb shake after working out. And some sort of protein (usually fish or chicken) and rice for dinner.
However, I haven’t been as good lately and my diet has kind of been all over the place. I still try not to over-eat too much, but I’ve been finding myself eating a lot more sugar (damn snack table at my office) and my dinners have been more sporadic and not as balanced as they should be.
As much as possible, I try to avoid foods with little nutritional value. Snacks high in sugar or other high-carb foods such as bread or chips.
I tend to eat more smaller meals throughout the day rather than 3 big meals. I start eating at 8am and usually don’t have dinner until about 9pm. I don’t go more than 3-4 hours without eating something.
I try to keep my calorie intake to around 2000 cals a day. At that number, I am able to stay at the body composition I am now and still have enough energy to hit 4-5 workouts a week.
Nathan’s Favorites & Kryptonite
I’m a big meat fan. Give me a stacked juicy burger, a medium-rare steak, or a meat lovers pizza and I’ll be in heaven.
Sugar is the devil! I said it already, but I’ve been pretty bad lately about giving into that temptation. If it’s in front of me, I have a hard time saying no which is something I need to start focusing on again because I have been successful in avoiding it in the past. It started during a nutrition challenge where I had a certain goal in mind. Plus other people were in it with me which kept me accountable. If you have an end goal in mind, or even an end date, it makes things a little easier.
Nathan’s Hydration and Sleep
My goal for water is half my body weight in ounces, so 90 oz. I usually come up a bit short though, usually hitting more around 60-70oz. I do my best to get 8 hours of sleep a night, with 7 being my minimum in order to feel well-rested and functional the next day.
Nathan’s Nutrition Beliefs
Food is by far the largest factor when it comes to health and fitness. I am coming up on 9 years of doing CrossFit, and only 2 years ago really dialed in my nutrition and took it seriously. I was able to drop 15 lbs and 3% body fat in just 2 months, and have been able to keep that weight off since. The 7 years before that, even though I had been working out the same, I was never able to lose that weight or body fat because my nutrition was average at best.
Food as fuel: 1.) cut back on extra/filler calories, 2.) avoid meat as much as possible, 3.) to supplement my workouts, and 4.) help me sleep better and recover quicker.
Kelsi’s Food Choices
Whole foods (not the grocery store) whenever possible—fresh fruits and vegetables, minimal bread/pastas. Avoid processed foods and I’ve eliminated meat from my home-cooked/meal-prepped meals.
Trying to be better at intuitive eating, meaning eating when I’m hungry (versus when I’m bored or stressed, or simply because the clock says lunchtime).
The recipes in Half Baked Harvest are fantastic!
Kelsi’s Hydration & Sleep Habits
Building the habit of drinking a water bottle upon waking or at least before my first meal. Having my water bottle at my desk throughout the day. Drink water before deciding to eat. Set a bedtime alarm (iPhone) so I know when it’s time to start getting ready for bed so I hit ‘X’ hours.
– Tony and Ryan aka “Moonboots”
CrossFit WOD for Tuesday 2/4/2020
3/2 (strict) muscle-ups
25 box jump overs 20/16/12″
25 box jump overs, 20/16/12″
3/2 (strict) muscle-ups
Post slowest and fastest time to whiteboard! Post-workout should be rolling out the arches of the foot with a PVC pipe. Calf stretches then Soleus stretches.
READ: 10,000 Steps to Better Health? – Tyler Hass for CrossFit.com
My immediate goals are to be ready to compete in an Olympic Weightlifting meet this coming Saturday. Long-term I just want to be able to keep up with my daughter and not get hurt. Trying to eat for Performance.
wake, 8oz water
weightlifting workout, 4oz coffee
5 eggs in 1 tbsp Kerrygold butter and 1tbsp olive oil, Maldon finishing salt, pepper, slice of TKB Good Seed, banana, 12oz black coffee, multivitamin
6oz tuna with 2tsbp avocado mayo + celery + onion, La Panzanella Rosemary crackers, a spoonful of Annie’s Mac & Cheese, 12oz Zevia Ginger Ale
banana, 12oz Americano
meaty meat sauce, slice of DKB, 20oz water
6oz Ellenos yogurt, 12oz Zevia Ginger Ale, 12oz water
Breakfast: 2 hard boiled eggs with salsa, 1/4 avocado, 1 c. cherry tomatoes, 1/2 mango. 2 coffees with oat milk
Ran 3 miles
Lunch: a can of Amy’s Black Bean Vegetable Soup with shredded Swiss cheese, 1 apple, 5 peanut butter filled pretzels.
Snack: 3 chocolate covered espresso beans, 2 c. plain popcorn
Dinner: Lentil and walnut balls with broccoli pesto, roasted potatoes and carrots.
Snack: 1/2 c. plantain chips, 2 squares of dark chocolate, decaf coffee
Day 2 on IF. I drank coffee today (split shot americano) to help get me to noon. Then I had butternut, ginger and turmeric soup with some kale. I was still hungry and ate a slice of homemade sourdough and a can of sardines. Worked out at 530p with Andrew. For dinner, Ann-Marie and I had pho at Pho Bac. It’s fasting time now. Ending the night with some herbal tea.
430am 1 large Fuji apple immediately to children’s
530-9am about 2 kids fruit sauce packs, mango/pear and beet, apple, guava delish, 2 double macchiato, garbage starbucks croissant (should be flaky, not doughy).
11-330pm salmon bowl with broccoli, white rice, fruit buffet, some candied nuts
7pm “power salad” kale, quinoa, shaved brussel sprouts, “parmesan” dried cranberries with grilled chicken.
Edible, I guess.
breakfast: 3oz ham, 1 oz cheese, coffee with cream
lunch: Steak, broccoli, sweet potatoes
snack: 1oz nuts, 2 oz beef jerky
dinner: Gin martini, 8oz steak, cauliflower curry
desert: 2 squares 72% chocolate
More detailed journal on MyFitnessPal. @sarahbr11
7:30am: spinach oat protein shake 237 kcal
9am: cold brew coffee with creamer 35 kcal
12pm: tangelo 92 kcal
2pm: 2 eggs, chicken, mixed frozen veg 317 kcal
5pm: clementine and gummy vitamin 50 kcal
8pm: peas, cauliflower mash, salmon, cod 359 kcal
Final kcal: 1139
B: everything bagel with smashed avocado & bacon slices
L: Dough Zone followed by some chocolate covered nuts
Coffee w/cream; epic bar and apple
D: chicken sausage, salad with quinoa, broccoli and parsnips, 1/2 la croix
Sour patch kids
10 AM – breakfast smoothie (2 fistfuls of spinach, walnuts, chia seeds, flaxmeal, frozen cherries, 1 banana, vegan protein, meal replacement, almond milk) and supplements
2 PM – 3 pc Korean BBQ chicken and beef (thanks AB!!! Supes bomb), 3 cups of rice, kale salad
6 PM – CrossFit with almond milk and whey protein
8 PM – turkey green bean stir fry and cauliflower rice
9 PM – four beers and kombucha
11 PM – toasted bagel and butter