So much confusion around diet....

[Basshog]

There is so much BS and confusion around what to eat and when to eat, I need some clarification from the experts here.

I am 27 yrs old and weigh 220 with a 12-15% bodyfat. I am trying to lean out and hit 230 lb. Three years ago, I weighed 180 with a 8% bodyfat and I want to make sure my diet is in check to reach my current goals.

My confusion lies around carbs specifically. Should I be eating carbs? And if so, when should I be eating them?

Here is what I ate yesterday.

7 am: 3/4 cup oats, glass of skim milk, protein shake.
9 am: Opticen PWO
10:30 am: 1 cup rice, 8 oz beef, salad
1:30 pm: Two slices WW bread, two cans of chicken, two slices cheese
5:30 pm: Two slices WW bread, two cans of chicken, two slices cheese
7:30 pm: 1 cup WW noodles, 1/2 cup beans, 1 cup beef
9:00 pm: 8 oz chicken, salad with cheese/olive oil
10:00 pm: Protein Shake, Scoop PB, Banana

Where should I be putting my carbs?
Am I eating enough carbs?

[Holto]

Carb intake is relevant to things like hunger levels and that is about it.

I lost 83lbs continuously while eating 300-500g's of carbs per day.

Total cals determine weight loss and weight gain. Controlling carbs IMO and in my experience just makes it easier.

I don't eat any carbs that cause a rapid rise in blood sugar because I know it will make me hungry later. Eating white bread VS whole grain bread is a perfect example. The whole grain sandwich is more filling and likely better for weight loss.

I would recommend looking into a staggered/targeted carb intake if you want to get fancy. Otherwise just lock in your daily energy intake and stick to it.

[Basshog]

Seriously? 1 reply?

[Alex.V]

I think it's perhaps because there's not much of a question there. You're at 220 and 12-15%. You want to be at 230 and 10-12%. That's a gain of 15 pounds lean body mass.

There's no question you'll need carbs. As for your diet, most people aren't going to take the time to calculate out your calories and macros from what you outlined above, (since not all whole wheat bread is created equal etc.), so breaking that down that would be helpful. Quite honestly, as long as your workouts are feeling well-fueled, chances are the location of the additional calories won't matter. I can't believe that's nearly enough calories to get you where you want to go, though.

So really, you want some more informed responses, best thing to say is "I want to gain lean mass right now with minimal fat gain, and I will look to start leaning out when I reach 235. My macros right now are XXXp/XXXc/XXXf, calories ~XXX, I am steadily losing/gaining weight, I feel like I have enough energy/not enough energy to get through my workouts. If I want to gain mass faster, what macro or macros would be the best candidate, and when would you take in those calories?" Make it simple for us interweb folks.

My response would be "whichever one you want whenever you want", but I'm irritating like that.

Cheers mate.

[KristianT]

Probably not getting many replies because by your stats you already have a better physique than most of the people here, including me. 220 at around 12% is sick, good stuff bro.

[r2473]

Probably not getting many replies because by your stats you already have a better physique than most of the people here, including me. 220 at around 12% is sick, good stuff bro.

Maybe he's 7-feet tall?

[Alex.V]

Probably not getting many replies because by your stats you already have a better physique than most of the people here, including me. 220 at around 12% is sick, good stuff bro.

dude......you know the kinds of guys on this forum, right?

[Hartzell84]

It all comes down to cals in vs cals out

[Whoopipally]

Carb intake is relevant to things like hunger levels and that is about it.

Not neessarily. Dont forget the importance of certain carb intake post workout to refuel glycogen stores (or 'energy').