Minimal item carb based plan.
Posted: 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.
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.