I am 25 years old 177cm / 58.5kg currently (very low fat percentage in the long term). Training about 10-12 hours a week / 6-7 times bike. Rides duration ussually betwen 1.5h to 2h. Job in the office (6:30 am - 2:30pm / 8hrs). My Rides starts after job so about 3:30pm
I have problems with digestion (I feel full, flatulence, constantly urinating - this is my biggest problem and fee little bit weak in training sessions). KCALs consumed around 2700-2900, macros P 130-150 / C 375-450 / F 60-65. Fiber is about 30-40g per day. Water about 2,5-3l per day. I am eating 90% clean. Complex carbohydrates such as yam, potatotoes, pasta, rice, fruits, vegetables, chicken, turkey, fish, salmon, eggs, olive oil, coconut, hemp oil and some nuts - no junk food (just sometimes toast, ham, low fat cheese, jam, honey after sessions).
My typical day looks like:
Oats 90g, blueberries or raspberries 60g, walnuts or cashews or almonds or brazils nuts 20g, cottage cheese or greek yog 125-140g (Macros: P 31 / C 70 / F 20 / fiber 12-14g - 590 KCALS)
Jasmine Rice or Pasta (dry) 100g, Chicken (dry) 120g, Olive or Coconout oil 10g, Beetroot 100-130g, Lettuce 50g
(Macros: P 35-40 / C 85-90 / F 10-15 / fiber 3-4g - 605 KCALS)
Ride (1.5h to 2h) - when I have hard session using 30g of maltodextrin in 600ml with electrolytes, sometimes sultanas or dates 30g for 20g carbs (TOTAL ON BIKE 80-120 KCALS)
Immediately after having fruit (apple or banana 20-30g carbs) or smoothie with strawberries or blueberies, banana, coconout water (30-40g carbs)
Jasmine Rice (dry) 120g, Fish or tuna or salmon (dry) 130g or 110g, Olive or Coconout or hemp or flax oil 10-15g, Broccoli or green beans or carrot 100-150g, baby spinach 60-100g (Macros: P 35-40 / C 90-105 / F 10-17 / fiber 8-10g - 705 KCALS)
Potatoes or Yam (dry) 500g, Again fish or tuna or salmon or ham with cheese or greek youg, Peanut butter or olive or coconout oil, Mixed salad for e.g. tomatoes, cucumbers, paprika, rucola (Macros: P 30-40 / C 100-120 / F 10-17 / fiber 10-18g - 700 KCALS)
My question is to advise in meals for better digestion, not feel full and stop urinating all the time (13-14 times per day). Also have more energy for training because I don´t feel very good.
What do you think please?