Need more carbs! Ideas? (+diet critique)

[Nyanja]

Almost done writing done my diet but I'm missing 70g of carbs while fat and prot macros are already maxed.

Any ideas on what I could add or modify to make those carbs fit in? I could always use any constructive critique as it's the first diet I make.


Thanks and rep for any help!

[adamrochester]

Fruit , cereal pancake mix baked lays take out some protein or fat and add what you like

[AlwaysTryin]

Ditch the glutamine PWO and add in some oats/banana etc (a carb source)

[chevro1et]

Legumes are great and can fit in to pretty much any meal planning.

[determined4000]

sweet potato w/honey
pancakes/waffles/french toast

[JasonDB]

A gallon of milk has a fair amount of carbs in it, as well as high quality protien and igf-1, na mean?

http://forum.bodybuilding.com/showth...hp?t=140619061

[Nyanja]

Fruit , cereal pancake mix baked lays take out some protein or fat and add what you like

Hmm pancakes + low sugar maple syrup could do it in the morning.

Ditch the glutamine PWO and add in some oats/banana etc (a carb source)

Really? I find the PWO shake pretty important.

Legumes are great and can fit in to pretty much any meal planning.

I could throw in some more broccoli but it's a bit pricy.

sweet potato w/honey
pancakes/waffles/french toast

Pancakes, again.

A gallon of milk has a fair amount of carbs in it, as well as high quality protien and igf-1, na mean?

http://forum.bodybuilding.com/showth...hp?t=140619061

I might add skim milk in the morning to give this meal a little more protein.


Thanks for the idea guys!

[vitornoob]

Hmm pancakes + low sugar maple syrup could do it in the morning.
Really? I find the PWO shake pretty important.
I could throw in some more broccoli but it's a bit pricy.
Pancakes, again.
I might add skim milk in the morning to give this meal a little more protein.
Thanks for the idea guys!

I hope that you know you do not need to eat 7 small meals per day unless you want, there is no metabolic advantage, the same goes to your PWO shake, your anabolic window lasts 24h post workout, so you do not need fast acting carbs or proteins...
If you know that you do not need to eat 7 small smeals a day, and you do this because you want, you can add more oats in the morning, some pieces of fruit and cereal bre bed with the cottage cheese, add potatoes, rice, etc

[WonderPug]

Hmm pancakes + low sugar maple syrup could do it in the morning.

If you're looking to increase CHO intake, why would you use a reduced CHO product?

[Nyanja]

I hope that you know you do not need to eat 7 small meals per day unless you want, there is no metabolic advantage, the same goes to your PWO shake, your anabolic window lasts 24h post workout, so you do not need fast acting carbs or proteins...
If you know that you do not need to eat 7 small smeals a day, and you do this because you want, you can add more oats in the morning, some pieces of fruit and cereal bre bed with the cottage cheese, add potatoes, rice, etc

Yeah, that's an habit I got from keto. I'll probably drop meal 2 and boost meal 1. Although, meal 4 is pre-workout and regarding meal 6, I've heard cottage cheese is beneficial before sleep since it's a slow digesting protein so I'll keep it.
For the PWO shake, I think I'll drop it but I'll finish my batch of protein powder first. I'm greedy.

Thanks for your advices man.

If you're looking to increase CHO intake, why would you use a reduced CHO product?

Oh it's just so I can actually have a little more of it. Any negative impacts? More chemicals in the low CHO version?

[vitornoob]

Yeah, that's an habit I got from keto. I'll probably drop meal 2 and boost meal 1. Although, meal 4 is pre-workout and regarding meal 6, I've heard cottage cheese is beneficial before sleep since it's a slow digesting protein so I'll keep it.
For the PWO shake, I think I'll drop it but I'll finish my batch of protein powder first. I'm greedy.
Thanks for your advices man.
Oh it's just so I can actually have a little more of it. Any negative impacts? More chemicals in the low CHO version?

nop, cottage or any protein is fine, before bed, some proteins could take 8h + to be digested, you can keep, cottage is fuarking awesome <3, I am eating everyday too

There is no effect in your body, in terms of composition, your pre workout, post workout, or etc, add foods when you want, and eat when you feel that you want

As said, making diary modifications in your diet is the key to adquire more nutrients from different sources...do not keep the same diet everyday

[MikeK46]

Almost done writing done my diet but I'm missing 70g of carbs while fat and prot macros are already maxed.

How can fat and protein macros be maxed when the recommended requirements for fat and protein are just minimums?

You can eat anything you want to fill the remaining discretionary calories after meeting these minimums. However, you could use more fat in your macros. If I were you I'd be looking to increase fat.

[Nyanja]

How can fat and protein macros be maxed when the recommended requirements for fat and protein are just minimums?

You can eat anything you want to fill the remaining discretionary calories after meeting these minimums. However, you could use more fat in your macros. If I were you I'd be looking to increase fat.

Oh. Yeah. Thanks for reminding me they are indeed minimums. I wouldn't go a above 65g of fat but with 150g of prot, I'm good. Thanks man.

[AlwaysTryin]

Really? I find the PWO shake pretty important.

I don't get what you are saying? I didn't say remove your PWO shake? I told you to add a carb source and remove the glutamine..

[Nyanja]

I don't get what you are saying? I didn't say remove your PWO shake? I told you to add a carb source and remove the glutamine..

Will do. Sorry for the misunderstanding.