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Nutrition Plan

Name: Sidney McGill
Date: Thursday, May 14, 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 remains important on jet lag day 13. No intake has been logged since May 5 (9 consecutive days); today is the second-to-last full day before the May 16 return to Edmonton — logging today remains the single highest-leverage action available.

Date 2026-05-14
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 (2 days remaining)
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 13 of 14-hour shift (Edmonton MDT → Shanghai CST); substantially resolved; sleep anchored to Shanghai time
Nutrition context No intake logged May 6–13 (9 consecutive days); multi-week cumulative fat deficit status unknown; fat ≥ 100 g remains the primary correction floor; two Shanghai days remain before the May 16 return; today and tomorrow are the last windows to restore a pre-return picture
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 14
Weather Shanghai: light drizzle (WMO 51), high 29.1°C / low 20.4°C, 0.1 mm precipitation, max wind 14.2 km/h; current 20.5°C / apparent 22.3°C, RH 88%, wind 9.2 km/h
Hydration environment Warm and humid; RH 88%, high 29.1°C — passive fluid loss elevated even without formal exercise; 0.1 mm drizzle is minimal; ambient heat and humidity remain the dominant hydration driver; drink on the clock regardless of conditions

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 minimal indoor activity; jet lag day 13; no structured session; ambient temperature remains elevated, sustaining slightly above sedentary passive energy expenditure.
  • Operating target 1,900 kcal consistent with all Shanghai-period rest-day plans. 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 the 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 ≈ 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 13; 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 1,900 kcal [data unavailable — no intake logged] — 1,900 kcal
Carbs 145 g [data unavailable — no intake logged] — 145 g
Protein 105 g [data unavailable — no intake logged] — 105 g
Fat 100 g [data unavailable — no intake logged] — 100 g

Note: Yesterday target pulled from athlete/logs/daily-nutrition/2026-05-13.md. No intake was logged on May 13 (ninth consecutive day without any intake data since May 5). Diff unavailable; fat deficit carry-forward status unknown but presumed ongoing based on the entire Shanghai period 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 — jet lag day 13, hunger cues should be well-normalized; use the schedule as the anchor.

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. Light drizzle today makes indoor dining comfortable; hotel restaurant or nearby covered option 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. With only two Shanghai days remaining, this dinner and tomorrow's are the final practical opportunities to anchor fat ≥ 100 g before the May 16 return.

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 (preferred)

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 2.5–2.8 L water across the day. RH 88%, high 29.1°C — ambient heat and humidity remain elevated; passive fluid loss is substantially elevated even without formal exercise. Only 0.1 mm drizzle expected today — effectively a dry day with overcast skies; the reduction in solar radiation provides slight comfort but does not lower ambient heat or humidity materially. Thirst alone continues to underestimate need at high humidity.

  • 500 mL on waking before breakfast
  • 500 mL with each meal (breakfast, lunch, dinner)
  • 300–400 mL between meals and in the evening
  • Carry water to any indoor or brief outdoor excursion

Electrolytes: At 29.1°C with 88% RH, even minimal indoor movement produces meaningful sweat. A sodium-containing drink or GF/DF electrolyte tab at one meal (lunch or dinner) is appropriate.

Caffeine curfew: Limit caffeine after 13:00 CST to protect sleep quality — with only two Shanghai nights remaining before the May 16 departure, consistent and restorative sleep is the highest-value recovery action available.

Thyroid medication: Verify dosing schedule remains anchored to Shanghai local time. Consistent timing on Shanghai CST 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 6–13 so actual deficit magnitude unknown. 100 g fat target is the non-negotiable daily floor. Fat remains the primary correction metric until three consecutive days of confirmed logged intake show ≥ 100 g.
Intake logging No meals logged since May 5 (9 consecutive days). Today and tomorrow (May 15) are the last two days in Shanghai before the May 16 return. Logging today — even brief descriptions of all three meals — is the most valuable single action before departure.
Protein Target 105 g; maintain at every meal. Jet lag day 13 and Hashimoto's context require consistent protein delivery through the final Shanghai days.
Hydration High 29.1°C with 88% RH. Drizzle is minimal (0.1 mm); ambient heat and humidity drive passive fluid loss. 2.5–2.8 L target; do not reduce intake based on the overcast sky.
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. 14 days of minimal load may have resolved this, but status must be confirmed before the May 17 Edmonton re-entry prescription is finalized. A brief note before the flight is the minimum needed.
Pre-return window 2 days remain in Shanghai (May 14–15), return flight May 16. Today and tomorrow are the final opportunities to accumulate quality nutrition data before full training resumes May 17.
Tomorrow (May 15) Last full day in Shanghai — Day 14 of 14-hour shift, departure day May 16. Same fueling framework applies. Pre-departure priorities: fat ≥ 100 g, protein ≥ 105 g, log every meal. Travel-day pack list context for May 16 will be relevant.