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Nutrition Plan

Name: Sidney McGill
Date: Tuesday, May 5, 2026

Dietary requirements: Gluten-free and dairy-free (strict). All meal options and product recommendations are free of gluten and dairy. At Shanghai restaurants, specify no soy sauce (standard soy sauce contains wheat) and request tamari, gluten-free soy sauce (无麸质酱油), or oil-and-salt seasoning only. Verify preparation methods for unfamiliar dishes.

Special context: Hashimoto's thyroiditis — prioritize anti-inflammatory foods (omega-3 sources, sesame oil, walnuts) and maintain adequate dietary fat to support T4→T3 conversion. Avoid chronic underfueling; eating on Shanghai time (not hunger signals) remains important on jet lag day 4.

Date 2026-05-05
Training day type Rest / adaptation
Location Shanghai, China — hotel
Session None — no structured training; hotel gym available, no obligation
Cycling status No bike access May 2–16
TP evidence Not applicable — rest day, no session planned
Body mass ~62 kg (estimated; PROFILE.md body mass field blank; carried from prior plans)
Jet lag status Day 4 of 14-hour shift (Edmonton MDT → Shanghai CST); adaptation window; appetite may be starting to recover
Nutrition context Three consecutive days of zero or materially incomplete intake logs (May 2 partial, May 3 empty, May 4 empty); multi-week cumulative fat deficit; fat ≥ 100 g is the primary correction target today
Rolling coverage Shanghai rest/adaptation period May 3–16 not covered by rolling-7-day file (window closed May 1); no calendar file for May 5
Weather Shanghai: overcast (WMO 3), high 25.9°C / low 15.3°C, 0 mm precipitation, max wind 14.5 km/h, RH 73%
Hydration environment Warm and moderately humid; passive fluid loss elevated even without formal exercise; jet lag blunts thirst sensation — drink on the clock

Daily energy target

[data unavailable — references/energy-target-methodology.md not found; methodology applied from prior plan context and Mifflin-St Jeor / Harris-Benedict revised / Cunningham estimates]

Formula BMR × Activity TDEE
Mifflin-St Jeor (62 kg, 174 cm, 27 y, F) 1,412 kcal 1.30 1,835 kcal
Harris-Benedict revised (62 kg, 174 cm, 27 y, F) 1,443 kcal 1.30 1,876 kcal
Cunningham (FFM ~50 kg — estimated; ~19% BF assumed for elite female cyclist; no DXA) 1,600 kcal 1.30 2,080 kcal
Operating target     1,900 kcal

Notes:

  • Body mass blank in PROFILE.md; ~62 kg used from prior plan carry-forward. If actual mass differs materially, targets scale accordingly.
  • FFM estimated at ~50 kg (19% body fat assumption for elite female cyclist); no measured value available — stated assumption.
  • Activity factor 1.30: rest day with possible short outdoor walk; jet lag day 4; no structured session.
  • Operating target ~1,900 kcal is slightly above May 3 target (~1,850 kcal) to provide caloric headroom for fat-correction to 100 g.
  • Fat target maintained at 100 g despite rest day — multi-week cumulative fat deficit; Hashimoto's T4→T3 conversion support is non-negotiable on rest days.
  • Energy availability floor not binding on a rest day; target set above floor by design.

Full-day macro targets

Macro Rate Target
Carbohydrate 2.3 g/kg (rest day; caloric floor after fat and protein set) 145 g
Protein 1.7 g/kg (jet lag immune resilience; consistent with prior rest-day targets) 105 g
Fat 1.6 g/kg (minimum correction floor; Hashimoto's anti-inflammatory priority) 100 g
Total energy 145 × 4 + 105 × 4 + 100 × 9 1,900 kcal

Arithmetic check: 580 + 420 + 900 = 1,900 kcal ✓

Macro Yesterday target Yesterday actual Diff Today target
Calories [data unavailable — May 4 plan not found] [data unavailable — no intake logged] — 1,900 kcal
Carbs [data unavailable] [data unavailable] — 145 g
Protein [data unavailable] [data unavailable] — 105 g
Fat [data unavailable] [data unavailable] — 100 g

Note: Three consecutive days (May 2 partial, May 3, May 4) without a complete nutrition intake record. May 4 standalone nutrition plan not found. Yesterday targets and actuals unavailable; comparison deferred until logging resumes.

Timing breakdown

[data unavailable — references/timing-targets.md not found; rest-day allocation applied from prior plan context and skill spec]

Meal window Approx. time (CST) Calories Carbs Protein Fat
Breakfast 07:30–08:30 475 kcal 35 g 30 g 25 g
Lunch 12:00–13:00 570 kcal 45 g 35 g 30 g
Dinner 18:00–19:30 665 kcal 50 g 30 g 35 g
Evening snack 21:00–22:00 190 kcal 15 g 10 g 10 g
Total   1,900 kcal 145 g 105 g 100 g

Arithmetic check: 475+570+665+190 = 1,900 ✓ | CHO 35+45+50+15 = 145 ✓ | PRO 30+35+30+10 = 105 ✓ | FAT 25+30+35+10 = 100 ✓

Pre-session, during-session, and post-session recovery sections omitted — rest day, no structured training.

Shanghai breakfast (07:30–08:30)

Target: ~475 kcal | 35 g CHO | 30 g PRO | 25 g FAT

All options are gluten-free and dairy-free when prepared as described. Eat by 08:30 CST regardless of hunger — jet lag suppresses appetite signals.

Option A: Scrambled eggs with steamed rice and vegetables

Three eggs scrambled with 1 tsp sesame oil + 150 g steamed jasmine rice + stir-fried bok choy or spinach (sesame oil, garlic). Add 10 g walnuts on the side.

Macros: ~475 kcal | 38 g CHO | 28 g PRO | 25 g FAT

GF/DF: ✓ when prepared without soy sauce. Specify: 没有酱油，用芝麻油调味 (no soy sauce, season with sesame oil).

Option B: Rice congee with eggs and sesame oil

Plain rice congee (~250 g) + 2 poached eggs + stir-fried greens with sesame oil + 20 g walnuts to anchor fat. Avoid pickled vegetables unless confirmed GF (some contain wheat starch); substitute plain greens if uncertain.

Macros (with walnut supplement): ~460 kcal | 40 g CHO | 24 g PRO | 24 g FAT

GF/DF: ✓ — rice congee base is GF; verify no wheat starch added. Specify: 无麸质 (gluten-free); ask whether congee contains any added wheat starch (有没有加小麦淀粉?).

Shanghai lunch (12:00–13:00)

Target: ~570 kcal | 45 g CHO | 35 g PRO | 30 g FAT

All options are gluten-free and dairy-free when prepared as described. Lunch is the preferred window for salmon — omega-3 anti-inflammatory priority for Hashimoto's.

Option A: Steamed or pan-fried salmon with rice (preferred)

150 g steamed or pan-fried salmon fillet + 150 g steamed rice + stir-fried greens (sesame oil). Request oil-and-garlic preparation; no soy-based sauces. Sesame oil drizzle over vegetables.

Macros: ~570 kcal | 44 g CHO | 40 g PRO | 28 g FAT

GF/DF: ✓. Best Hashimoto's choice — omega-3 anchor. Specify: 无酱油，用芝麻油调味 (no soy sauce, season with sesame oil).

Option B: Egg fried rice with tofu

Egg fried rice (2 eggs, 200 g cooked rice, spring onions, sesame oil) + 100 g firm tofu (steamed or pan-fried in sesame oil) + 15 g walnuts on the side.

Macros: ~555 kcal | 52 g CHO | 28 g PRO | 28 g FAT

GF/DF: ✓ with GF preparation — fried rice is frequently made with soy sauce in Chinese restaurants; specify clearly: 炒饭不要放酱油，只用芝麻油 (fried rice without soy sauce, sesame oil only). Verify tofu is not marinated in soy sauce.

Shanghai dinner (18:00–19:30)

Target: ~665 kcal | 50 g CHO | 30 g PRO | 35 g FAT

All options are gluten-free and dairy-free when prepared as described. Dinner carries the highest fat allocation of the day — prioritize a fat-dense protein anchor. This is the most important window for breaking the multi-day fat deficit.

Option A: Pan-fried salmon with vegetables and rice (preferred)

150 g pan-fried salmon (sesame oil) + 150 g steamed rice + stir-fried mixed vegetables (bok choy, carrot, mushroom, sesame oil) + 15 g walnuts on the side.

Macros: ~660 kcal | 47 g CHO | 38 g PRO | 34 g FAT

GF/DF: ✓. Omega-3 anchor + walnuts doubles anti-inflammatory fat sourcing. Specify: 无酱油，用芝麻油 (no soy sauce, use sesame oil).

Option B: Clear-broth hot pot (GF, DF)

Clear broth hot pot (请用清汤底 — clear broth base) with sliced beef or pork (120 g), firm tofu (80 g), leafy greens, and rice noodles (~100 g dry). Dipping sauce: sesame paste (GF/DF) thinned with warm water and minced garlic. Request rice noodles explicitly — specify 米粉 or 河粉 (rice noodles); avoid glass noodles which may contain wheat. Add 1 tsp sesame oil to broth.

Macros: ~650 kcal | 55 g CHO | 34 g PRO | 28 g FAT

GF/DF: ✓ when rice noodles specified and wheat-free broth confirmed. Ask: 汤底有没有酱油? (Does the broth contain soy sauce?) If yes, request plain water-based broth or substitute.

Option C: Braised pork with rice ⚠️ GF verification required

Hong shao rou (red-braised pork belly) + steamed rice (~150 g) + steamed vegetable side. Fat-dense; fat target easily met.

Macros: ~680 kcal | 48 g CHO | 28 g PRO | 38 g FAT

GF/DF: ⚠️ Standard hong shao rou uses regular soy sauce (contains wheat). Must verify GF tamari or wheat-free soy sauce was used before ordering. Ask: 红烧肉用的是不是无麸质酱油? If GF preparation cannot be confirmed, choose Option A or B.

Evening snack (21:00–22:00)

Target: ~190 kcal | 15 g CHO | 10 g PRO | 10 g FAT

Option A: Walnuts and rice cake

25 g walnuts + 1–2 plain rice cakes (certified GF brand).

Macros: ~200 kcal | 16 g CHO | 5 g PRO | 14 g FAT

GF/DF: ✓. Walnuts are the Hashimoto's anti-inflammatory snack of choice. Verify rice cakes are a certified GF brand — avoid flavored varieties with soy or malt additives. In Shanghai: carry-on pack supplies preferred if hotel brands are unverified.

Option B: Almond butter with banana

20 g almond butter + 1 small ripe banana.

Macros: ~205 kcal | 26 g CHO | 5 g PRO | 11 g FAT (carbs slightly above window target; within daily tolerance — overall daily carb total adjusts to 156 g vs 145 g target, acceptable)

GF/DF: ✓ — verify almond butter is a GF brand (no wheat-based additives). Carry-on pack supplies preferred if hotel options are unverified.

Supplement and hydration notes

Hydration target: minimum 2.5 L water across the day. RH 73%, high 25.9°C — warm and moderately humid; passive fluid loss elevated even without formal exercise. Jet lag blunts thirst sensation on days 3–5.

  • 500 mL on waking before breakfast
  • 400–500 mL with each meal
  • 300–500 mL between meals
  • Limit caffeine after 14:00 CST to protect circadian adjustment (jet lag day 4 — sleep quality is still recovering)

Electrolytes: If appetite remains suppressed, sodium from meals may be marginal. A sodium-containing drink or electrolyte tab (GF/DF verified) with one meal is appropriate, particularly if any outdoor walking produces mild sweating.

Thyroid medication: Verify dosing schedule is anchored to Shanghai local time, not Edmonton drift. Medication timing should be consistent day-to-day on the local Shanghai clock. Take on an empty stomach as prescribed; maintain the usual gap before eating.

Omega-3 supplement (if carried from home): Take with the meal containing the most dietary fat (breakfast Option A, or dinner). Verify GF/DF status of capsule casing.

Anti-inflammatory priority foods today:

  • Salmon (omega-3): at lunch or dinner — prioritize Option A at one meal
  • Walnuts: breakfast supplement or evening snack
  • Sesame oil: at every meal as primary cooking oil

GF/DF restaurant communication (Shanghai):

  • 我对麸质过敏，不能吃任何含小麦的食物。(I have a gluten allergy; I cannot eat any wheat-containing foods.)
  • 我对乳制品过敏，不能吃奶制品。(I have a dairy allergy; I cannot eat dairy products.)
  • 请用芝麻油代替酱油。(Please use sesame oil instead of soy sauce.)
  • 请问这道菜有酱油吗？(Does this dish contain soy sauce?)
  • 请给我米粉，不要面条。(Please give me rice noodles, not wheat noodles.)

Carry-forward

Item Detail
Fat correction Multi-week cumulative deficit entering today; 100 g target is the daily floor. Fat remains the primary correction metric until three consecutive days of logged intake confirm ≥ 100 g achieved.
Intake logging Three consecutive days of zero or materially incomplete logging (May 2 partial, May 3, May 4 empty). Any meal logged today restores coaching visibility. Target: all three main meals logged before bed.
Protein Target 105 g; maintain at every meal. Jet lag-period immune resilience and Hashimoto's context require consistent protein delivery across three structured meals.
Thyroid medication timing Verify dosing schedule is stable on Shanghai local time — not drifting with residual Edmonton anchoring.
Back soreness No athlete update since April 30. Monitor comfort during any outdoor walks. Anti-inflammatory food choices (salmon, walnuts, sesame oil) support ongoing management.
Tomorrow (May 6) Shanghai adaptation continues — day 5. No structured session. Jet lag should be noticeably improved. Same fueling framework applies. Appetite should be recovering toward normal.