carb question

[Craig Horstman]

Originally Posted by Dimitri Dziabenko

Milk is a really easy way.

but from what i understand, that would run more chance of upping the body fat %. when i started i was about 17, and have actually dropped a percent to 16%. i know that's not much, but i would like to stay around that area. and i'm already drinking almost half a gallon a day.

[Eric Montgomery]

Originally Posted by Craig Horstman

so if i do want to up the calories to gain, what would be the best way to do it? ie. fruit, veggies, or just whatever

Olive oil, sweet potatoes, oats, rice, nut butters, additional shakes for snacks.

[Chris Mason]

Originally Posted by Craig Horstman

my goal is to get stronger. if i can do that and not gain weight, then i'm fine with that. if i stop making gains and have to eat more and gain weight, then i'm fine with that too.

Ok, I was confused by your first post. The post, as I recall, was about a diet a site had recommended to you to gain size and how you were eating ~4,100 cals per day which was way more than the 2,900 that was recommended and yet you were not gaining weight (but continuing to get stronger). You then said you were still, even with your much higher caloric diet, falling short of that sites recommended daily carb intake.

So, if your main goal is to get stronger and you are doing so the first post doesn't make a lot of sense to me? The post seemed to indicate that you were interested in gaining weight. I guess what you were asking is if there is anything you could be doing to get stronger even faster? If so, muscular hypertrophy would help and that would include gaining weight unless you were simultaneously losing body fat.

[Ben Joven]

Don't go by myfitnesspal.com's nutritional recommendations, they don't account activity level and training volume.

[Craig Horstman]

Originally Posted by Chris Mason

Ok, I was confused by your first post. The post, as I recall, was about a diet a site had recommended to you to gain size and how you were eating ~4,100 cals per day which was way more than the 2,900 that was recommended and yet you were not gaining weight (but continuing to get stronger). You then said you were still, even with your much higher caloric diet, falling short of that sites recommended daily carb intake.

So, if your main goal is to get stronger and you are doing so the first post doesn't make a lot of sense to me? The post seemed to indicate that you were interested in gaining weight. I guess what you were asking is if there is anything you could be doing to get stronger even faster? If so, muscular hypertrophy would help and that would include gaining weight unless you were simultaneously losing body fat.

yeah after i read what i wrote it was a little confusing. my actual question was were the carbs being low something to worry about.

[Craig Horstman]

well looks like milk is out of the question. doubled my milk intake today and also doubled my time in the bathroom. looks like i might be lactose intolerant

[Chris Mason]

You can take lactase to help with that.

How much you need in the way of carbs for optimal performance etc. really varies a lot with total amount of activity. In other words, it is hard to say. A good general recommendation is 30-35% of your total caloric intake with that 30-35% including fiber etc.

[Craig Horstman]

Originally Posted by Chris Mason

You can take lactase to help with that.

How much you need in the way of carbs for optimal performance etc. really varies a lot with total amount of activity. In other words, it is hard to say. A good general recommendation is 30-35% of your total caloric intake with that 30-35% including fiber etc.

i'ts not bad, i can do milk with all my shakes (about 1000ml/day) but trying to up it as much as i did today is a no-go. just going to have to find another way to get the calories. might try soy milk and see how that works.

[Brian Androsian]

Don't do soy milk, try coconut milk. It tastes good and is packed with calories. I think a can is about 700-800 calories.

[Craig Horstman]

Originally Posted by Brian Androsian

Don't do soy milk, try coconut milk. It tastes good and is packed with calories. I think a can is about 700-800 calories.

no coconut milk in afghanistan