I have no idea what you're really asking, but I'll guess. I skimmed all of that so I may be on... or not.
Good rule of thumb. Eat real food. Don't worry about friendly vs. unfriendly carbs etc.
Eat when hungry, until full, keep it balanced. Zone principle applies in that it wouldn't hurt to divide each plate between a lean protein, fruit and vegetable, whatever starch you're into.
White potatoes, sweet potatoes, some other starchy tuber. They're all just about okay.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim