Training update, weight cut update, sweet potato sheet bread

Back in early November 2015, I thought that I should consider dropping weight and since the next lowest weight class was 93 kgs, it would mean I would need to commit to a different set of priorities.   After a less than satisfying performance at the Provincial Championships later that month, I decided that changing my priorities had very little downside. My sore back was preventing me from even hitting previous levels, let alone set PR's in the total and it was pretty clear that carrying extra fat was not helping me make strength gains.

There's an old adage that goes along the lines of not ever becoming fat AND weak.  Well, with the stagnation of my progress and back soreness that was becoming chronic, I was now doing both.  And I can do something about "fat" part even if my body isn't letting me fix the "weak" part.  When I started the process, I was walking around at 240 lbs and required a combination of carb depletion the week or two prior along with a water cut to make the 231 lb (105 kg) weight class limit.  To make a 93 kg (205 lb) weight class, I figure I can walk around at 212 lbs at the most but more preferably, an upper limit of 210 lbs.

So far, I'm down to a walking around weight of 225 lbs so there has been progress, albeit slow. Certainly not enough to justify a progress pic that would just show a doughy guy and a less doughy guy.  But my pants are definitely looser and there are signs of where there might be muscular definition so it's encouraging.

Weight loss is tracking at right around a pound a week which means it'll probably require an aggressive water cut to make weight in May for the Niagara meet but things will be less hectic by the time Provincials rolls around in November.

Training weights are down but I expected that to happen between the weight loss and trying to give my back a chance to heal up.  I don't know if I'll ever deadlift 600 lbs or more again but the last time this happened (many, many years ago), everything came back as good as new after a year or two of not bashing my brains in with heavy pulls.  I figure I'll keep my training poundages to 500 or lower and if I only pull 550 or so for the next year as a competition maximum, I'll take it if it means pulling more later.

Watching my caloric intake and macronutrient composition for the last 14 weeks or so has resulted in doing more cooking that I've done in the past.  One of the things I am pretty happy about is a sweet potato sheet bread that I've been making the past couple weeks. I call it a sheet bread because it's just easier to cook it on a baking sheet than pour the batter into muffin tins or a bread pan.

I adapted it from a recipe I found for sweet potato muffins because I had a bunch of cooked sweet potato that didn't work macro-wise if I just ate it as is (because with my appetite, I'd eat too much at a sitting).  Conventional recipes for muffins have way too much added fat so I substituted a couple extra eggs for the butter and oil that would've normally gone in.  I also didn't want to add a cup or more of sugar so I substituted the only sweet powder I had, some vanilla whey protein.  This also had the added benefit of amping up the protein content even if that wasn't the primary goal.

I was afraid this might end up being dense so I used a cookie making trick and creamed the eggs, sweet potato, protein powder, grated ginger, salt, cinnamon and nutmeg in a stand mixer for about 5 minutes.  This added a ton of air to the wet ingredients and insured that the bread wouldn't be too heavy.  Vivian even said it was okay so it wasn't one of many things I make for myself that are only edible by me.

the wet ingredients before creaming

the wet ingredients after creaming, just about doubled in volume

after folding in the flour and baking powder

ready for baking

Done.  I cut the sheet into 6 pieces, each one has 21g Pro/31g CHO/4g Fat

300 grams cooked sweet potato
3 scoops (90 grams) Vanilla whey protein powder
4 eggs
40 grams grated ginger
0.5 tsp salt
2 tsp cinnamon
dash of nutmeg
1.25 cups of flour
2 tsp baking powder

6 servings, 21p/31c/4f   250 calories




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