Hey, I rock climb and I was wondering how many carbs I should be taking in to replenish my glycogen stores, without bulking up or adding weight? Essentially, climbers need huge strength to weight ratios, so any weight besides that used for climbing is holding me back from being that much better.
Quick overview of climbing workout (4 days a week):
Climb (boulder) with frequent breaks, so say a 1 minute long stretch of VERY intense forearm, bicep, back, shoulder, and finger gripping/weightlifting with abdominal tension. Followed by 5 minutes rest. Say maybe 10-15 repetitions of this per workout. Also 3x10 Pullups and chest dips, and 3x8 squats and calf raises (trying to dunk by the end of summer lol).
I'm 6'2" and ~175, although I'm trying to lose my slight beer belly and get to 165. Eat 3200 cals daily; 130g fat, 310g carbs, and 200g protein.
How many carbs should I be taking in daily without way overshooting the amount needed? I have no idea how to calculate or even estimate the amount that I need.