Carb Dense Foods

nbrady20009

What are the most carb dense foods?

Sweet potatoes, butternut squash, and oats all play a predominant role in my diet but I'm struggling to meet my target of about 400g/day.

And if I was to go the grain free direction, what sort of options would be left open?


Cheers guys :pac:

Mellor

First of all, why is your target 400g a day?

Pasta and rice are two of the more carb dense goods. I like both is carb loading, but obvious not grain free.
Sugars are carb dense, but again not near ideal.

If it must be grain free, I'd recomend simply eating more of the starches you are currently eating. Spuds, sweet potatoes, pumpkin, squash, carrots, oats etc

rocky

tapioca pudding

porrige & maple syrup

rocky

honey on rice cakes (add low fat yogurt if you want to increase carb/honey intake)

nbrady20009

Mellor wrote: »

First of all, why is your target 400g a day?

Pasta and rice are two of the more carb dense goods. I like both is carb loading, but obvious not grain free.
Sugars are carb dense, but again not near ideal.

If it must be grain free, I'd recomend simply eating more of the starches you are currently eating. Spuds, sweet potatoes, pumpkin, squash, carrots, oats etc

After working out my BMR and calorie maintenance and gain needs, I calculated my carb requirements based on the below.

carb calories = Total calorie needs - ([protein grams as above x 4] + [fat grams as above x 9])
carbs in grams = above total/ 4

From: http://forum.bodybuilding.com/showthread.php?t=121703981

rocky

You're on a forum with a low-carb bias, people here would advise increasing the fat and decreasing carbs.

What are your goals, do you want to lose , gain, weight/muscle?

Edit: you possibly overestimated your caloric needs, 400g carbs sounds like a lot, are you very active/ play lots of sport /etc?

metamorphosis

Dried fruit - easy to eat lots and racks up the carb grams.

nbrady20009

rocky wrote: »

You're on a forum with a low-carb bias, people here would advise increasing the fat and decreasing carbs.

What are your goals, do you want to lose , gain, weight/muscle?

Edit: you possibly overestimated your caloric needs, 400g carbs sounds like a lot, are you very active/ play lots of sport /etc?

My aim is to put on about 10kg in the next couple of years. I had been working off a high fat, low carb diet, and while it was great for staying defined, progress wasn't as fast as it could have been (about 6kg lean muscle in 10 months. So I've decieded to switch things around and see how I get on.

Yeah I'd be fairly active, weight training 5 days a week, horse riding twice, and an ashtanga or trx class thrown in here and there.

I worked my calorie maintenance out at 2777, and 3333 for gain. So I'd be looking at about 193g protein, 130g fat and the remainder made up of carbs, so 485g. Personally I thought 485g of carbs was too much, so I revised that downwards, and make up the deficit in fat.

What do ya reckon?

rubadub

rocky wrote: »

porrige & maple syrup

You can also mix in some maple syrup with a little milk, then add more milk and just dump in uncooked porridge oat flakes. If you add maple syrup to all the milk at once it is harder to mix in. This is less bulky than cooked porridge so is easier to get down you in large amounts. Add in some dried banana chips and the carbs will skyrocket.

rocky

I get 347g carbs using your numbers.

The potential for building muscle is quite low compared to say losing fat - so 6kg in 10 months sounds great to me.