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etkillah
08-03-2005, 02:23 AM
I have been working out for about 3 months now and have put together a solid routine, but i want to start eating right as well, i know eating the right foods has alot to do with gaining mass and such. Currently im shooting for about 170-200 grams of protien a day and about 150-170 carbs a day i curently am 5 ft 5 135 lbs probably about 11-12 % BF. I have no problem getting the 200 grams of protien i eat things like egg whites/ chicken/
turkey/and tuna throughout the day so the protien is not a problem. I can get 150-170 carbs a day but i guess my question is what foods should i be eating to get the carbs and at what point during the day, i hear alot of talk about complex and simple carbs but i dont know alot about them. Im not sure what foods i should eat to be getting my carbs, currently the way i get my carbs is mostly just from bread from tuna/chicken/turkey type sandwiches. so any thoughts on what foods i can eat to get my carbs.

eatingmachine
08-03-2005, 02:59 AM
I have been working out for about 3 months now and have put together a solid routine, but i want to start eating right as well, i know eating the right foods has alot to do with gaining mass and such. Currently im shooting for about 170-200 grams of protien a day and about 150-170 carbs a day i curently am 5 ft 5 135 lbs probably about 11-12 % BF. I have no problem getting the 200 grams of protien i eat things like egg whites/ chicken/
turkey/and tuna throughout the day so the protien is not a problem. I can get 150-170 carbs a day but i guess my question is what foods should i be eating to get the carbs and at what point during the day, i hear alot of talk about complex and simple carbs but i dont know alot about them. Im not sure what foods i should eat to be getting my carbs, currently the way i get my carbs is mostly just from bread from tuna/chicken/turkey type sandwiches. so any thoughts on what foods i can eat to get my carbs.
Good carbs:
.brown rice
.Oats
.bread
.bananas
.pasta
.potatoes

RipStone
08-03-2005, 04:37 AM
Good carbs:
.brown rice
.Oats
.bread
.bananas
.pasta
.potatoes

let me clarify this list...

-rolled oats/old fashion oats/steel cut oats, not oats that come in packets
-100% whole wheat bread or spouted grain bread
-100% whole wheat pasta
-yams and sweet pototos

also...
-barley
-all veggies and fruit
-beans

eatingmachine
08-03-2005, 05:04 AM
let me clarify this list...

-rolled oats/old fashion oats/steel cut oats, not oats that come in packets
-100% whole wheat bread or spouted grain bread
-100% whole wheat pasta
-yams and sweet pototos

also...
-barley
-all veggies and fruit
-beans
well done mate....i was half way there..LOL

melon
08-03-2005, 05:16 AM
Complex Carbs (nothing enriched, bleached or processed if possible)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit

Bananas
Oranges
Apples
Grapefruit
Peaches
Strawberries
Blueberries
RaspberrieS
Lemons
Limes

Be-Be
08-03-2005, 06:58 AM
Bad carbs:
Sweetened boxed breakfast cereals with no whole grains, Snack foods made from white flour (pretzels, crackers, etc.), Bleached, enriched white bread (i.e., “wonder bread”) or white bread products, Muffins and baked goods made with white flour, sugar and or hydrogenated oils, Candy, Sweets, Chocolate, Cookies, Soda (Coke, Pepsi, etc), Sugar Sweetened beverages, Pies, Doughnuts, Croissants, Éclairs, Cinnabons, Cakes, Fettuccine Alfredo, Potato chips, Hot Dogs on white bun, Fast food hamburgers on white buns (even worse with cheese, bacon), Sweetened peanut butter, Chocolate milk (full fat, whole milk).

Darn, now I'm hungry.

wh0areume
08-03-2005, 08:41 AM
i'd like to mention that when i cut out 100% whole wheat bread, my cutting progress nearly doubled.
It could be me only and how my body responds to bread...who knows.

My only carb sources are:
+ rasberries
+ quaker oats
+ sweet potatoes
+ broccoli

Sixpack
08-03-2005, 09:58 AM
Bread is fine when cutting also look into ezkiel bread


i'd like to mention that when i cut out 100% whole wheat bread, my cutting progress nearly doubled.
It could be me only and how my body responds to bread...who knows.

My only carb sources are:
+ rasberries
+ quaker oats
+ sweet potatoes
+ broccoli