The ‘new’ Calculator recommends 3566kcal 613 grams carbs , 112g protein & 74 grams fat on workout days.
That’s a lot more than I was taking in.
What exactly does 613grams of carbs look like?
x amount grams of rice has a different amount of kcal than say the same x grams amount of sweet potato .
What am I missing?
Thanks
How big is your ride on those days? If consuming 100g carb/hr on the bike, it may make the remaining days balance relatively reasonable.
You don’t eat rice when you’re on the bike.
613 grams of crabs is 2,452 Calories which is like:
Chatgpt gives me the following one-day meal plan to achieve this:
Breakfast: Oats, banana, added honey, a little fat
Large Bowl of Oatmeal: 2 cups (dry measure) rolled oats cooked with water or a splash of milk.
Toppings: 2 large sliced bananas, 4 tbsp honey or maple syrup.
Protein: 1 scoop of whey protein or 1 cup of non-fat Greek yogurt mixed in.
Fat: 1 tbsp almond butter.
Approx. Macros: 165g Carbs | 32g Protein | 12g Fat
Rice: 2.5 cups of cooked white jasmine or Japanese short-grain rice (high glycemic index is better for loading).
Protein: 150g grilled chicken breast or firm tofu (seasoned with soy sauce and ginger).
Veg: Steamed bok choy or spinach.
Fat: ½ a medium avocado.
Approx. Macros: 125g Carbs | 38g Protein | 18g Fat
Bagels: 2 plain bagels toasted with 2 tbsp of jam or honey.
Drink: 20oz (600ml) Sports drink (e.g., Gatorade or Skratch Labs).
Snack: 1 medium apple.
Approx. Macros: 140g Carbs | 12g Protein | 4g Fat
Pasta: 3 cups of cooked pasta (spaghetti or penne).
Sauce: Marinara sauce (look for low-fat options).
Protein: 100g lean ground turkey or a meat alternative cooked into the sauce.
Fat: 1.5 tbsp extra virgin olive oil drizzled over the top.
Approx. Macros: 145g Carbs | 20g Protein | 25g Fat
Cereal: 2 cups of a carb-heavy cereal (like Corn Flakes or Rice Krispies) with 1 cup of skim milk.
Sweetener: 1 tbsp sugar or honey if needed to top off the numbers.
Approx. Macros: 38g Carbs | 10g Protein | 15g Fat (if using higher-fat granola) or adjust with a handful of walnuts.
Holy moly.
Is that a challenge?
The grams of carbs usually refers to the actual grams of carbohydrates, not the grams of food that contain those carbohydrates. Take rice for example. 100gm of dry rice contains ~77gm of carbohydrates. To get the same 77gm of carbs with cooked rice takes 270gm of cooked rice. This holds for any macro nutrient. The food item will weigh significantly more than the amount carbs, protein, or fat it contains.
When I was a bodybuilder 65lbs heavier than I am now, and the same BF, this would be standard what I’d eat at work every day
Typical work meal - coworkers loved the hard boiled farts
This wouldn’t include my breakfast shake: 2 scoops protein, 2 cups Milk, 2 cups egg whites, banana, 1 cup ground dry oatmeal, amino energy, and usually a few other things.
I’d also have a post workout shake in the evenings, and dinner would be 8 oz meat+ 2 cups rice or potatoes.
10x harder than consuming 400 cal/hr on a 5 hr ride..
These will be even trickier than rice
With chopsticks
I’ve done rice cakes as per Allen Lim’s book (or see e.g. The Ultimate Rice Cake Guide - Skratch Labs ). Worked fine, just kinda fiddly to make and package.
So I’m trying to do the math for tomorrow. I have 3x1h endurance to do, over 600g carbs needed, 180g protein 107g fat
Brk 3 eggs, 100g bacon, 2 toast, 10g honey, banana, porridge, 300ml milk, coffee, 1tbsp sugar - 150g C
Road Ride 1h 1l water w. 8tbsp sugar (!) - 100g C
Lunch - Whatever is in the canteen - ? C
Road Ride 1h 1l water w. 8tbsp sugar (!) - 100g C
Trail Run 1h 60g honey - 50g C
Dinner 250g chicken, buns, lettuce, mayo, rice 150g C
Haven’t quite done the maths, but that’s the idea…
