Good, only athletes understand me 
That chicken should be on the cover of sports illustrated !!
I totally agree on the intentionally low carb thing, it doesn’t work if you’re on you’re feet training 4 hours at the track in the heat …
What I usually do, which started as a system but now is unconscious is carb cycling. Fancy name for a basic idea, and that idea is “fuel for what you have to do”.
If it is a tempo day, it is wise to limit carbs severely to maximize body composition effects. But if i’m doing 2 hours track and 2 hours strength weights, I’ll bump it up.
So if on a tempo day I’m having 4 eggs, a shake and a salad for breakfast, on speed day i’ll have 4 eggs, shake, salad, and a potato.
For lunch, instead of 2 pieces of chicken breast with a bit of rice and an apple - then 2x chicken breast+a lot of rice/noodles and fruit
And of course Master Cafe and Kinder which is also a bit of sugar before the workout
Mid workout “boosters” - Dates, walnuts and dried figs are always around and I’ll have a second coffee between track and weights while I rest 15-20~ minutes.
Shakes I have maybe once a day usually in the morning… After the workout I usually burn a tuna (ok, you thought the chicken was funny, wait till you see what I do with a can of tuna and a lighter).
Bottom line I am guessing the goal here is to maintain a low bodyfat level while maximizing performance. Or in other words if I can jump high and measure fast 60’s for 2 weeks in a row, while staying at the same weight (assuming bodyfat goals were achieved) then I am doing good.
Then you can play with it… Too much fuel makes a car heavy, too little fuel and you can’t finish the trip.
Now the morning walks, or morning “light hills” on empty stomach, these are powerful fat burners regardless of the diet. So it’s always nice to have a “spare” workout to take care of 20% of the body composition goals.
I used to count the carbs, but now I pretty much know what a weight gain diet looks like for me and the opposite.
That is because I used to be a 115kg “amature powerlifter” and an 89kg “athlete”.
Carbs is a big thing indeed, with pasta every day, potatos and oatmeal, at 100kg bodyweight, I could do this (225lb x 22 reps)
http://www.youtube.com/watch?v=c1rKlF1mGrI
I think that was last year. (i always bench like that, half inch short of top, keeps my shoulder healthy)
Now at a nice 93kg, I can do 15 on a good day with no speed in it.
But bottom line, doing that @ 89kg would be optimal for an athlete So now I “only fuel for what I need to do” and keep the “efforts” more CNS oriented rather than muscular/fuel/leverage dependant training.
Is it perfect ? Well, I stuffed a ton of “2nd hand” beef, ground with chicken beaks and feet in a white bread sandwich the other day… And it was midnight ! Still suffering from the effects… But I would like to think that most of the time i’m ok heh
