I need some more ideas for clean easy carbs.
I’m eating 5 Whole Foods meals every day and barely holding on to my weight. Hovering around 225.5lbs my step count is over 20k every weekday for certain. Cardio depending on weekends
I’ve slowly added a couple things here and there but it’s a struggle and I’m looking for clean and dense carb options.
Currently my go to carb meals
Gluten free oats 3/4 cup uncooked
Quick white rice 4 cups
Apple sauce , no sugar added 1cup
Apple large envy
Banana 1
Finibar
Plazma 2
Sweat potato 2 large
That’s a solid list already. What’s your goal? You mentioned trying to hold your weight?
Maybe it’s just a calorie thing. Just eat more of what’s on your list? Also, don’t fear the white potato. I like buckwheat too, sort of a Cream of Wheat alternative. Blueberries aren’t exactly high carb, but a great fruit to add.
Currently I’m trying to gain some lean mass. Struggling with the volume I’m eating and not really having any extra time to eat more. I’m very lucky to have the time I do, to dedicate to this.
Nothing crazy but 5lbs would be a very visible difference on my frame.
I’m trying to hit 230lbs and re evaluate my body fat.
Currently I’m holding a decent amount of water due to 630mg/week test with no ai so it’s hard to tell how lean I am.
Recently ordered the res V to see if that helps with the water retention.
I feel like a super hero. Sleep great, joints are finally coming back (had an elbow setback)
Stan Efferding employs a strategy of mixing dextrose into the rice of his athletes looking to gain. The dextrose itself adds carbs, but it also incentivizes more eating by increasing the palatability of the rice.
Since your carb list is solid, maybe try adding some calorie-dense fats to push up the daily cals a little. Every tablespoon of natural almond butter contains about 100 calories so that’s easy to measure, and fast to eat.
You got an eye on your BP? How much have you gained this far? Might it be possible to reduce some activity if you’re really struggling to eat any more?
Personally it doesn’t look like your eating huge volumes, I’d just add more to each meal, even if it’s uncomfortable. Maybe switch out the lower cals like apples and maybe increase fats as per Chris’ suggestion.
But I’d be cautious about trying to gain unless you got that water under control!
Dude I never thought about this. I love using Stan’s Vertical Diet, make me feel great and athletic. When I’m bulking up though, it’s almost impossible for me to get in 4200 calories worth of clean food. I’m trying this out, thanks.
Hell yeah brother! As the carnivore, it’s weird for me to steer folks toward carb solutions, haha, but I’m always out there wanting to absorb and learn more, and carbs really are just magic…and I am but a simple barbarian.
I feel like Stan has a real good baseline for the majority of folks out there.
I have to disagree here.
Excess dietary fat is stored as body fat, whereas excess carbs are preferentially stored as glycogen first, then spillover is stored as fat.
Resulting in less fat gain from 100cals surplus carbs than if it were 100cals of fat.
@ty_ty13 try fruit juice if you can’t eat all your carbs. Preferably timed pre and intra workout.
I had been leaving off my usual larger loads of PB and leaving some yolks out of eggs.
Il start eating whole eggs and be a little more free with the PB helpings.
In defense I did these to try and keep leaner gains and honestly through the scrum I had forgotten just because I’d been in the habit.
Started out at a softer 232lbs about 18 weeks ago.
12 weeks ago a started with
400 test
175 tren ace
Ran that for 6 weeks and got a nice recomp and leaned up down to 224.
Then bounced up to test only at 630mg/week
Lost quite a bit off my waist and added quite a bit of muscle.
Came back from a 7 year hiatus with a stressful business and home life.
Back in it now.
Huge difference from the 232lbs and my current 225lbs.
BP is 75/128 normally.
I pin every day no matter the ester to keep the levels consistent and when I do I don’t need AI.
Every 6 months I get my blood done at my trt clinic.
Normal trt is 210mg/week
Occasionally I’ll look at them but I haven’t added them up.
I know I get more carbs than protein and very little fat.
Only added fat I get is my peanut butter with my oats.
Other than that it’s from red meat and egg yolks and some from chicken
I usually eat some pineapple or berries or whatever fresh fruit we have around the house. I don’t limit my food cravings , I limit my food selection.
I also may drink another protein shake or 2 depending on my hunger.