Minimal item carb based plan.

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Wilhelm
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Minimal item carb based plan.

#1

Post by Wilhelm » Sun Dec 05, 2021 6:21 am

Shifting to carb based for the first time in my 5+ year training history.
I really want to maintain my simplie. repeatable way of eating to a great degree.
I will have more "plug ins' though.
Not going to eat oats, rice, and noodles every single day.

Still no sugar, still no alcohol.

Protein still almost entirely from whey - 174g total weight concentrate daily in three shakes.
Times .74 for 128.76 net. I think the "80%" number for concentrate isn't really accurate.

Lowering heavy cream and peanut butter usage, allowing for 2 Tbsp coconut oil daily for oats and/or rice

Base list
Heavy cream (4 Tbsp total, in 2 large mugs coffee)
Oats w/ stevia, coconut oil, and oat milk
Whey
Veggies (spinach and broccoli)
Coconut oil (2 Tbsp for rice and/or oats)
PB (6 Tbsp, in shakes)
Oat milk
White rice - 1 cup cooked
Noodles- 1 cup cooked

"Plug ins"
Cheddar goldfish
Triscuits
Sweet potato (love these, can't eat them everyday)
Ramen

Wife makes a salmon noodle cassarole like once a month, and spaghetti will be the noodle ration two meals a week, with perhaps a different total noodle amount, TBD

My carbs will be a little lower than "standard", and fat will be slightly higher, but both pretty close to the usual recommendations.
Continuing time restricted feeding.

Calories - 2,500 to 2,600. low end of maintenance for 198 lbs (-90kg weight class new USAPL classes)
Fat 107g - Minus 14g if ony 1 Tbsp Coconut oil. Days with more goldfish and/or triscuits, though they have a little fat.
Carb 185+ (Net)
Protein 128.6g whey only, 152.7g with PB counted, not counting any other trace.

I'll have the option of doing meets in either the -90kg or -100kg classes.
Just eat some pizza if going for -100kg
The reason for choosing will be posting totals for "All years M3" rankings in USAPL in both classes.

-90kg for most local meets though, as our meets are moving to top 3 awards for light weights, and heavyweights.
Heavyweights being -90kg and up.
Awards based on DOTS.

There will be times when i can compete head to head with the younger lifters, and perhaps earn a bronze.
Most of the killers in state are 83/82.5kg lifters
It will still be a challenge to earn a head to head bronze though.
Worthy goal.

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mgil
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Re: Minimal item carb based plan.

#2

Post by mgil » Sun Dec 05, 2021 7:17 am

What about regular old potatoes? Baked?

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Wilhelm
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Re: Minimal item carb based plan.

#3

Post by Wilhelm » Sun Dec 05, 2021 7:20 am

mgil wrote: Sun Dec 05, 2021 7:17 am What about regular old potatoes? Baked?
More work than i am interested in lol

Sweet potatoes, steamed.
No need to add anything, butter, etc...

Once or twice a week max.

Potatoes are pretty low calorie too.
I'm already struggling with the increased volume of food to hit my calories.
Never have really loved baked potatoes anyway.
Home fried or mashed was my jam.

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Hardartery
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Re: Minimal item carb based plan.

#4

Post by Hardartery » Sun Dec 05, 2021 8:32 am

Wilhelm wrote: Sun Dec 05, 2021 7:20 am
mgil wrote: Sun Dec 05, 2021 7:17 am What about regular old potatoes? Baked?
More work than i am interested in lol

Sweet potatoes, steamed.
No need to add anything, butter, etc...

Once or twice a week max.

Potatoes are pretty low calorie too.
I'm already struggling with the increased volume of food to hit my calories.
Never have really loved baked potatoes anyway.
Home fried or mashed was my jam.
I find the oatmeal to be be a lot more palatable with a scoop of protein powder mixed in, you need to add extra water first or it doesn't mix well sometimes. It eliminates the need for some kind of sweetener like raisins or honey for me. YMMV.

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Wilhelm
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Re: Minimal item carb based plan.

#5

Post by Wilhelm » Tue Dec 07, 2021 8:39 am

Well, this hs turned out to be very easy.

Added
Oats + oat milk
Rice
Pasta
Crackers

Got vanilla oat milk, nd tht has obvited the need for stevia in the oats.

Removed
Most of the heavy cream
Most of the peanut butter
MCT oil

Routine is slightly more involved.
Cover oats with boiling water before going to bed
Cook rice ahead of time.
More volume to consume in the morning, so i've reduced the water by using much less for creatine.
Still have 1 quart water ( part fresh, part salt) plus full french press coffee, so i've also slightly reduced the amount in the morning shake.

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alek
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Re: Minimal item carb based plan.

#6

Post by alek » Tue Dec 07, 2021 1:14 pm

Wilhelm wrote: Tue Dec 07, 2021 8:39 am Cover oats with boiling water before going to bed
How palatable have you found oats made this way? I’ve never been able to enjoy eating oats made with water—I use whole milk to make my oats.

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Re: Minimal item carb based plan.

#7

Post by Wilhelm » Tue Dec 07, 2021 1:53 pm

alek wrote: Tue Dec 07, 2021 1:14 pm
Wilhelm wrote: Tue Dec 07, 2021 8:39 am Cover oats with boiling water before going to bed
How palatable have you found oats made this way? I’ve never been able to enjoy eating oats made with water—I use whole milk to make my oats.
I just cover them with enough boiling water to soften and cook them overnight, then add 1 cup oat milk in the morning and heat them up in the pan.
The vanilla flavor works well for me.
Mostly though, it's like putting gas in a lawnmower to me.


5 years of keto, and running my minimalist system of a little peanut butter being the only flavoring in my 3 daily shakes, with a few triscuits or 30 grams of baked cheddar goldfish as a snack some days, has my sense of sweet highly sensitized.
The glycine in the shakes adds a little sweet though.

A bowl of white rice with a little coconut oil and salt tastes delicious to me.

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Re: Minimal item carb based plan.

#8

Post by alek » Tue Dec 07, 2021 3:11 pm

Wilhelm wrote: Tue Dec 07, 2021 1:53 pm
alek wrote: Tue Dec 07, 2021 1:14 pm
Wilhelm wrote: Tue Dec 07, 2021 8:39 am Cover oats with boiling water before going to bed
How palatable have you found oats made this way? I’ve never been able to enjoy eating oats made with water—I use whole milk to make my oats.
I just cover them with enough boiling water to soften and cook them overnight, then add 1 cup oat milk in the morning and heat them up in the pan.
The vanilla flavor works well for me.
Mostly though, it's like putting gas in a lawnmower to me.


5 years of keto, and running my minimalist system of a little peanut butter being the only flavoring in my 3 daily shakes, with a few triscuits or 30 grams of baked cheddar goldfish as a snack some days, has my sense of sweet highly sensitized.
The glycine in the shakes adds a little sweet though.

A bowl of white rice with a little coconut oil and salt tastes delicious to me.
Ah. Marcus would be proud of your stoicism.

ETA: That’s a compliment in case that’s not apparent.

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