I posted this on MWA as well but wanted to get some input from all of you as well since there are a lot of smart men on this board! 
First of all, I am female, trying to add lean mass. I am struggling a bit because I am at a halt with my gains. Iām already taking in plenty of protein, as well as .5 g fat/pound and already about 200 grams carbs (including carbs from veggies, etc). All of my starchy carbs are around my workout (I work out first thing in the morning)- so the bulk are in the morning. (about 20 g pre, 30-40 g waxy maize in my post workout shake, then 40 g in post workout meal, then 25-30 g in the meal after from beans or ezekiel bread) The rest are veggies in my later meals with fat (and protein of course). However I need to up my calories and I donāt really want to add anymore fat (I already get nearly 15-20 grams in my last two meals). So should I just add starchy carbs to these meals, even though they are not around my workout?
Regarding insulin, if you take a slow burning carb (say 30 grams carbs worth of something like quinoa or beans or brown rice) and add some veggies to it with a protein source, is the insulin spike (outside of the post workout period) detrimental to lean gains? Or does the fiber/protein hopefully blunt the spike?