@anna_5588 I found a bug in the sheet!
In the equation that calculates “Average gain/loss” you have to add a “-” sign.
The base design for the sheet was used to track weight loss and the accompanying text used to be “kg/day lost” rather than “kg/day change”
I was confused because it said I was gaining weight but I could tell I wasn’t which is how I discovered it. Woops.
This one statement summarizes 80%of my math grade 
Week 7: day 3
Shrimp squats: 3x(5 squat jumps-11lbs+8/side-25lbs), 1x(5jump squats-11lbs+2/side), 75 sec rests
Push press: 3x2/side-45 lbs w/3 sec eccentric
Rdls: 1x(1/side-5/side-1/side)
No stress PRs?!
wasn’t pushing for one- huge missed opportunity
BTW, turns out carbs before bed help with soreness the next day. Unfortunately, my digestive system agrees to disagree 
Carbs is a very blanket statement. What carbs are you having? Your digestive system might disagree with them specifically rather than the general idea
I’ve tried fresh fruit (BIG NO- NO), bread, poptarts, honey, chocolate, dried dates
Basically, I wake up unusually bloated and unsettled. This doesn’t seem to happen when I opt for fat/protein to finish off my calories (including the time I ate an entire tub of cream cheese)
What volumes are we dealing with here?
If protein and fat works for you, and don’t cause you gastric distress, and it helps with sleep I don’t think you have to go for carbs. Quality of sleep matter more.
I like kimchi (just a few forkfuls) and walnuts if going for something non-carby
But, to offer some alternatives to explore
You’re maybe just retaining water? What do you mean bloated? What does unsettled mean?
like my stomach is full of gas
slightly nauseous and very full
surprisingly not since I don’t notice big weight fluctuations
Okay, I wouldn’t like that either
I’d start with kefir/yoghurt with casein/whey powder and berries then. Add puffed rice or müsli if you need more carbs.
This also feels important. Especially if you are also having a jillion vegetables as a side.
I’m thinking along the same lines. I’ve lactose intolerant, but have been having weird dairy cravings. Lactose free cottage cheese and cream cheese will probably do the trick
Lactose-free yoghurt is not a thing in the states?
Don’t forget to add carbs
in terms of volume, it’s usually nothing more than 100g of something. I eat this literally 30min before bed, about 2 hr after dinner
If anything, the volume of the higher protein/fat stuff (ie yogurt, cottage cheese) is higher with the high liquid content
I would avoid dairy products if you are lactose intolerant… I’m not even lactose intolerant yet I choose not to eat dairy because I know it makes a difference for me. While I don’t want to promote any sort of restriction on this log given your habits, I also feel that being able to not feel bloated and uncomfortable can be conducive toward eating more food and hopefully more calories overall. I don’t think I or anyone else on here can persuade you do the latter.
All that aside, white rice is extremely digestible and a great fuel source. That and sweet potatoes will be much less abrasive than oats, dairy, bread, etc. I think earlier you described the large volume of vegetables you eat (presumably to keep calories low), and if they’re nearly all cruciferous then you’re not going to have a good time regardless of other variables.
I’m lactose-intolerant too but lactose-free works great so if you are saying she should avoid lactose-fee options as a matter of principle I disagree. She should avoid lactose-free if she still has problems digesting it.
There’s a spectrum to lactose-intolerance wherein most people can have one cup of ordinary milk per day without digestive problems. Then, slightly more sensitive still people that can handle trace amounts such as having a few squares of milk chocolate and some people have an easier time if it’s been cooked/boiled. Finally, there are people that’d be better described not as intolerant or lactose but allergic to lactose.
I don’t disagree with that, but I also don’t think that lactose is the only issue with dairy.