how do you reach enough carbs? IIFYM

[minde0815]

Hello,
I'm looking to build some muscle and i'm trying out IIFYM for the first time, used calculator and i'm willing to start with this:
2225kcal
148g protein
244g carbs
73g fat

Now I must be doing something wrong, because:
1.
I read that people usually struggle to not go over with carbs, and struggle to reach their protein intake.
But look at the attached picture please. I just kind of started to fill the meal list.
100g of rice is soo much after you boil them, looking at that mountain of rice, i want to distribute them at least into 3 meals.
but then i have 100g of buckwheat which is a lot when boiled too.

And I still didn't reach the required 244g of carbs...

I can easily add 6-7 more eggs or 200g chicken and reach my protein limit, i can eat that in one sitting no problem, but if i add 100g more rice i won't be able to eat that much i think...

2.
youtube trainers often say that protein+vegetables should take the most space on the plate, and about 20-30% of the plate should contain carbs.
but I don't see that happening , at least not yet. Judging by this screenshot, my every plate visually will be 20% protein and 60% carbs, the rest will be veggies.

What am i doing wrong?
and maybe a bonus question - how would you suggest reaching enough fat? most of it in this list comes from eggs, i'd like to add something different...

[SuffolkPunch]

You don't have to hit exact numbers. Calculators are only an initial guess. We recommend setting a minimum for protein and fat - then you can choose any macro combination that meets your calorie target and exceeds the minimums for pro and fat.

Carbs are easy. It doesn't have to be rice, it could be pasta, bread, cereal, potato, fruit. Even candy in moderation (and provided you've got enough micros from the rest of your diet)

Ignore youtube trainers, if you try to blend all their advice you'll just be uselessly pulled in different directions constantly. Stick to the basics. Calorie target, minimums for pro and fat. Sensible choices (mostly whole or minimally processed foods - but not all).

[faithbrah]

i may be wrong but haven't you made a thread or two about hitting your macros already?

hit your protein and fat minimums, then fill the rest with whatever to hit your calorie target

[rhadam]

i may be wrong but haven't you made a thread or two about hitting your macros already?

hit your protein and fat minimums, then fill the rest with whatever to hit your calorie target

I think it's like an every other day thing... same basic questions.

[AdamWW]

Bro you make way too many threads...

Also, good luck bulking on 2250

I find it odd anyone has trouble getting enough carbs. Have you heard of cereal? Bananas? Granola? Bread? Sweet Potato? Burritos?

[boo99]

Bro you make way too many threads...

Also, good luck bulking on 2250

I find it odd anyone has trouble getting enough carbs. Have you heard of cereal? Bananas? Granola? Bread? Sweet Potato? Burritos?

Seriously this


I saw the title and was like how could anyone even have an issue with this?

[RapidFail]

Bro you make way too many threads...

Also, good luck bulking on 2250

I find it odd anyone has trouble getting enough carbs. Have you heard of cereal? Bananas? Granola? Bread? Sweet Potato? Burritos?

I struggle to eat more than 350g carbs in a day when bulking without resorting to a lot of liquid calories (fruit juices etc). For me fats are the easiest macro to hit - I just love my fatty meats, whole eggs, avocado, butter etc.

[jk202]

It's not really rocket science bud. To reach enough carbs I ate more carbs. I was at 750 a day, don't @ me lol

[calumscotland]

how can u struggle to eat that its nothing

[AdamWW]

I struggle to eat more than 350g carbs in a day when bulking without resorting to a lot of liquid calories (fruit juices etc). For me fats are the easiest macro to hit - I just love my fatty meats, whole eggs, avocado, butter etc.

But what sources? I would also struggle on over 350g from dry baked potato as my only source especially if I ate only whole food protein sources and a lot of veggies...

But if you have calorie-dense fruit, rice, grains, etc... it's not terribly hard. Especially easier if you add things like honey, etc. It's usually a matter of food choice.

[1MANU]

^^^YES

CHO - fruit and granola...easy

Fats- PB....another easy

[RapidFail]

But what sources? I would also struggle on over 350g from dry baked potato as my only source especially if I ate only whole food protein sources and a lot of veggies...

But if you have calorie-dense fruit, rice, grains, etc... it's not terribly hard. Especially easier if you add things like honey, etc. It's usually a matter of food choice.

Good point - struggle is an exaggeration, but I've always found carbs to be the hardest macro to hit. On a normal weekday while bulking my carbs consist of:

Oats, frozen fruit and honey in my breakfast smoothie
Dried fruit in my Greek yoghurt mid-morning
250g cooked rice and a glass of OJ with lunch
An apple mid afternoon
Various carb sources at dinner time (pasta, couscous, polenta, bread, potato, sweet potato, rice etc)

I just find I have to be meticulous with meal planning to get enough carbs without going too high on fats (atm I keep fats to 100g daily). If I just ate what I wanted, I would get enough carbs but would probably go 50+ grams over on fats (and my surplus would blow out to a dirty bulking level).

[AdamWW]

Good point - struggle is an exaggeration, but I've always found carbs to be the hardest macro to hit. On a normal weekday while bulking my carbs consist of:

Oats, frozen fruit and honey in my breakfast smoothie
Dried fruit in my Greek yoghurt mid-morning
250g cooked rice and a glass of OJ with lunch
An apple mid afternoon
Various carb sources at dinner time (pasta, couscous, polenta, bread, potato, sweet potato, rice etc)

I just find I have to be meticulous with meal planning to get enough carbs without going too high on fats (atm I keep fats to 100g daily). If I just ate what I wanted, I would get enough carbs but would probably go 50+ grams over on fats (and my surplus would blow out to a dirty bulking level).

Interesting. But that’s why it’s nice that in terms of weight progress it’s total calories and protein that actually matter... you can eat as many or as few carbs as you want if you get enough essential fats...

Personally I always end up lower on the fats. 350-400 carbs isn’t hard. More than that and I have to use some dense sources.

But really it sounds like you’re just using very filling foods

[RapidFail]

Interesting. But that’s why it’s nice that in terms of weight progress it’s total calories and protein that actually matter... you can eat as many or as few carbs as you want if you get enough essential fats...

Personally I always end up lower on the fats. 350-400 carbs isn’t hard. More than that and I have to use some dense sources.

But really it sounds like you’re just using very filling foods

The juice, honey and dried fruit aren't filling - those are my calorie-dense, less satiating carbs - without those I would struggle. Protein can be hard to hit in a cut, but I have a couple of shakes which makes it manageable.

I'm trying to make an effort to eat more carbs and less fats this bulk (I was previously getting nearer 300g carbs and 130g fats) to see if I can get my gains to be a bit leaner, enabling me to bulk for longer.

[HealthInstincts]

Bro you make way too many threads...

Also, good luck bulking on 2250

I find it odd anyone has trouble getting enough carbs. Have you heard of cereal? Bananas? Granola? Bread? Sweet Potato? Burritos?

I FIND it HaRd to eAt enough calories. You'd think it would be easy but during corona I'm forced to eat like this person fricken rice which is satiating as heck! It's hard for me to hit 3000 calories just to maintain my bodyweight without indigestion from to much fiber fat etc in the stomach. I believe this person is talking about calories as that should be your main focus not carbs.

[AdamWW]

I FIND it HaRd to eAt enough calories. You'd think it would be easy but during corona I'm forced to eat like this person fricken rice which is satiating as heck! It's hard for me to hit 3000 calories just to maintain my bodyweight without indigestion from to much fiber fat etc in the stomach. I believe this person is talking about calories as that should be your main focus not carbs.

First of all, you don't need a surplus to build muscle.

Second, rice isn't satiating AT ALL.... it has a horribly low satiety index...

[HealthInstincts]

Good point - struggle is an exaggeration, but I've always found carbs to be the hardest macro to hit. On a normal weekday while bulking my carbs consist of:

Oats, frozen fruit and honey in my breakfast smoothie
Dried fruit in my Greek yoghurt mid-morning
250g cooked rice and a glass of OJ with lunch
An apple mid afternoon
Various carb sources at dinner time (pasta, couscous, polenta, bread, potato, sweet potato, rice etc)

I just find I have to be meticulous with meal planning to get enough carbs without going too high on fats (atm I keep fats to 100g daily). If I just ate what I wanted, I would get enough carbs but would probably go 50+ grams over on fats (and my surplus would blow out to a dirty bulking level).

WE have similar numbers for our lifts accept yours are a little higher and I believe eating rice cakes gets you to your carbs but not to your calorie goals for the day thats why you should never eat anything without adding honey or something to it when bulking.

[RapidFail]

First of all, you don't need a surplus to build muscle.

Second, rice isn't satiating AT ALL.... it has a horribly low satiety index...

I think the satiety of foods has some individual variance. For instance, I tend to find higher fat foods less satiating and far easier to overeat, while I tend to get bored and full more quickly with lower fat foods.

[AdamWW]

I think the satiety of foods has some individual variance. For instance, I tend to find higher fat foods less satiating and far easier to overeat, while I tend to get bored and full more quickly with lower fat foods.

Does rice satiate you tho? That’s very uncommon

[Strawng]

Does rice satiate you tho? That’s very uncommon

This. I find carbs to be the easiest (& cheapest) macro to hit. I eat a lot of honey & I can eat tons of rice/cereal/fruit. I can't even fathom struggling to hit my carb minimum & I usually get around 400g per day. To each their own I suppose.

[AdamWW]

This. I find carbs to be the easiest (& cheapest) macro to hit. I eat a lot of honey & I can eat tons of rice/cereal/fruit. I can't even fathom struggling to hit my carb minimum & I usually get around 400g per day. To each their own I suppose.

I’m similar in intake levels on more active days (400-450)... for me I naturally fall around 350 just in terms of getting enough for satiety and enjoyment, and if I’m more active then getting 400-450 isn’t a problem at all, it usually just means having an extra snack late at night or topping things with honey or dried fruit.

Lately since I’m trying to still get my appetite back to full speed, I do end up feeling overfull at the end of the day just slightly, but never uncomfortably so.

[RapidFail]

Does rice satiate you tho? That’s very uncommon

My normal lunch at work is 250g cooked rice with 180g chicken breast (uncooked weight) with 100g broccoli (the seasoning varies but is v low in calories). Comes to about 800 calories total and I find it very satiating, but I daresay that's largely due to the chicken breast and broccoli.

[RapidFail]

This. I find carbs to be the easiest (& cheapest) macro to hit. I eat a lot of honey & I can eat tons of rice/cereal/fruit. I can't even fathom struggling to hit my carb minimum & I usually get around 400g per day. To each their own I suppose.

Cheapest for sure. Without protein powder, I would find protein the hardest to hit during a cut. Meeting my fat minimum is ridiculously easy for me - I could reach it with breakfast alone!

[AdamWW]

My normal lunch at work is 250g cooked rice with 180g chicken breast (uncooked weight) with 100g broccoli (the seasoning varies but is v low in calories). Comes to about 800 calories total and I find it very satiating, but I daresay that's largely due to the chicken breast and broccoli.

800 calories?

250g cooked rice= 300cals
180g chicken breast = 220 cals
100g broccoli = 35 cals

So, your ‘low cal‘ seasoning has over 200 calories???

[RapidFail]

800 calories?

250g cooked rice= 300cals
180g chicken breast = 220 cals
100g broccoli = 35 cals

So, your ‘low cal‘ seasoning has over 200 calories???

422 cals for the rice (taken from the packet)
35 cals for the broccoli
310 cals for the chicken breast (taken from MFP, this is the number I'm least confident about)
40 cals for the oil I cook the chicken in
I actually don't count the seasoning because it's negligible.

[AdamWW]

422 cals for the rice (taken from the packet)
35 cals for the broccoli
310 cals for the chicken breast (taken from MFP, this is the number I'm least confident about)
40 cals for the oil I cook the chicken in
I actually don't count the seasoning because it's negligible.

That might be for COOKED chicken, but raw chicken is like 120 cals per 100g. Also, that rice number sounds off to me.. try googling the calories in cooked rice.. it’s ~130 calories per cooked 100g

[RapidFail]

That might be for COOKED chicken, but raw chicken is like 120 cals per 100g. Also, that rice number sounds off to me.. try googling the calories in cooked rice.. it’s ~130 calories per cooked 100g

I appreciate the heads up - the rice seems to be correct as it's the same on MFP and the packet (it's microwave rice). I've noticed the macros for chicken breast vary a lot on MFP depending on where it's purchased from.