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Nutrition Plan

Name: Sidney McGill
Date: Monday, May 11, 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 10. Nutrition intake has not been logged since May 5 (6-day gap); logging today is the single highest-leverage action available.

Date 2026-05-11
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; return to Edmonton May 16 (5 days)
TP evidence Not applicable — rest day, no session planned or expected
Body mass ~62 kg (estimated; PROFILE.md body mass field blank; carried from prior plans)
Jet lag status Day 10 of 14-hour shift (Edmonton MDT → Shanghai CST); substantially resolved; sleep should be anchoring well to Shanghai time
Nutrition context No intake logged May 6–10 (6 consecutive days); multi-week cumulative fat deficit status unknown; fat ≥ 100 g remains the primary correction floor; logging today restores coaching visibility before the May 16 return
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 11
Weather Shanghai: overcast (WMO 3), high 31.9°C / low 18.0°C, 0 mm precipitation, max wind 13.1 km/h; current 20.5°C / apparent 22.2°C, RH 89%
Hydration environment Hot and humid; RH 89%, high 31.9°C — passive fluid loss substantially elevated even without formal exercise; thirst alone is unreliable; 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 10; no structured session; elevated ambient temperature increases passive energy expenditure marginally.
  • Operating target 1,900 kcal consistent with May 5 plan. Cunningham upper estimate (2,080 kcal) provides headroom rationale; 1,900 kcal is a conservative but appropriate rest-day target that supports fat-correction priority without excess.
  • Fat target maintained at 100 g despite rest day — multi-week cumulative fat deficit unresolved across entire Shanghai period; 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.

Arithmetic check (Mifflin): 10 × 62 + 6.25 × 174 − 5 × 27 − 161 = 620 + 1,087.5 − 135 − 161 = 1,411.5 kcal ≈ 1,412 ✓ Arithmetic check (HB revised): 447.593 + (9.247 × 62) + (3.098 × 174) − (4.330 × 27) = 447.593 + 573.314 + 539.052 − 116.910 = 1,443.0 ✓ Arithmetic check (Cunningham): 500 + 22 × 50 = 500 + 1,100 = 1,600 ✓

Full-day macro targets

Macro Rate Target
Carbohydrate 2.3 g/kg (rest day; caloric balance after fat and protein set) 145 g
Protein 1.7 g/kg (jet lag day 10; immune resilience; Hashimoto's consistent protein delivery) 105 g
Fat 1.6 g/kg (minimum correction floor; Hashimoto's anti-inflammatory and T4→T3 support) 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 10 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: No daily nutrition plan was generated for May 6–10 (workflow coverage gap during Shanghai period). No intake was logged May 6–10 per the May 10 canonical daily log. Yesterday targets and actuals unavailable; fat deficit carry-forward status unknown but presumed ongoing based on pre-Shanghai and early-Shanghai pattern.

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 — on jet lag day 10 appetite should be close to normal, but the schedule matters more than hunger signals.

Option A: Scrambled eggs with steamed rice and vegetables (preferred)

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. Hot afternoon (31.9°C expected) — a larger cold water or iced GF drink alongside lunch is appropriate.

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; 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 continuing fat deficit correction. Temperature will remain warm into the evening; keep a water glass filled throughout dinner.

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. 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)

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 3.0 L water across the day. RH 89%, high 31.9°C — significantly warmer and more humid than earlier Shanghai days; passive fluid loss is substantially elevated even without formal exercise. Thirst alone will underestimate need at high ambient humidity.

  • 500 mL on waking before breakfast
  • 500 mL with each meal (breakfast, lunch, dinner)
  • 400–500 mL between meals and in the evening
  • Carry a water bottle during any outdoor time — do not rely on café or restaurant water alone on a hot day

Electrolytes: At 31.9°C with 89% RH, even brief outdoor exposure produces meaningful sweat. A sodium-containing drink or GF/DF electrolyte tab at one meal (lunch or dinner) is appropriate, particularly if any walking or outdoor time occurs this afternoon.

Caffeine curfew: Limit caffeine after 13:00 CST to protect sleep quality — circadian recovery is well advanced on day 10, but adequate sleep in the final Shanghai days before the May 16 return flight matters.

Thyroid medication: Verify dosing schedule remains anchored to Shanghai local time. Consistent timing on Shanghai CST day-to-day is more important than gradual pre-adjustment toward Edmonton time in the final days. 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 (lunch Option A or dinner Option A). Verify GF/DF status of capsule casing.

Anti-inflammatory priority foods today:

  • Salmon (omega-3): at lunch or dinner — prioritize Option A at one or both meals
  • Walnuts: breakfast supplement, lunch Option B side, dinner Option A side, or evening snack Option A
  • 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; no intake logged May 6–10 so actual deficit magnitude is unknown. 100 g fat target is the non-negotiable daily floor. Fat remains the primary correction metric until three consecutive days of logged intake confirm ≥ 100 g achieved.
Intake logging No meals logged since May 5 (6 consecutive days). Logging today — even brief descriptions of all three meals — restores coaching visibility before the May 16 return. This is the single most actionable step available today.
Protein Target 105 g; maintain at every meal. Jet lag day 10 and Hashimoto's context require consistent protein delivery.
Hydration Hottest day of Shanghai stay so far (31.9°C). 3.0 L minimum target; do not rely on thirst alone.
Thyroid medication Verify dosing schedule is stable on Shanghai local time — not drifting or being pre-adjusted toward Edmonton time prematurely.
Back soreness No athlete update since April 30. 10 days of minimal load may have resolved this, but status must be confirmed before the May 17 Edmonton re-entry prescription is finalized.
Pre-return window 5 days remain in Shanghai (May 12–16). Today through May 15 are the final opportunities to accumulate quality nutrition data and restore the fat baseline before returning to full training access.
Tomorrow (May 12) Shanghai adaptation continues — day 11. No structured session. Same fueling framework applies. Pre-return focus: fat ≥ 100 g, protein ≥ 105 g, log every meal.