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i need more carbs
- Thread starter troy306
- Start date
gimp
New member
It depends... but I think it's safe to say that the best carbs to eat are : plain oatmeal, sweet potatoes, regular potatoes, whole bread, whole wheat pasta. Eat at least 3 grams of carbs per pound of body weight to start. If you are not gaining weight after two weeks bump up your intake to 4 grams or more until you're gaining at least 1 pound per week. Eat 2 grams of protein per pound of body weight. When bulking I eat carbs at every meal. Eat a minimum of 6 meals/ day, 8 is ideal.
vixenbabe
Classy Skank
Food Group:
MILK: High % of SIMPLE carbs- LESS NUTRIENT DENSE
2% Low fat milk (1 cup) 12 CARBS 121 CALS.
Skim Milk(1 Cup) 12 CARBS 86 CALS.
Yogurt -low fat (1 cup) 42 ARBS 225 CALS.
BEANS:
Higher % of complex carbs; MORE nutrient dense
Black eye peas (1/2 cup) 22 CARBS 134 CALS.
Garbanzo Beans (1 cup) 45 CARBS 269 CALS.
Navy Beans (1 cup) 48 CARBS 259 CALS.
Pinto Beans (1 cup) 44 CARBS 235 CALS.
Refried beans (1/2 cup) 26 CARBS 142 CALS.
White Beans (1 cup) 45 CARBS 249 CALS.
Fruits:Higher % of simple carbs; LESS nutrient dense.
Apple ( 1 med.) 21 Carbs. 81 CALS.
Bananna (1) 27 Carbs. 105 Cals.
Dates(dried -10) 61 Carbs. 228 Cals.
Grapes(1 cup) 28 Carbs. 114 Cals.
Orange (1) 16 Carbs. 65 Cals.
Pear ( 1) 25 Carbs. 98 Cals.
Strawberries(1 cup) 11 Carbs. 45 Cals.
Veggies:
Higher % of Complex carbs;MORE nutrient dense.
Carrot ( 1 med.) 8 Carbs. 31 Cals.
Corn ( 1/2 cup) 21 Carbs. 89 Cals.
Green Peas ( 1/2 cup) 12 Carbs. 63 Cals.
White Potato( 1 lg. baked) 50 Carbs. 220 Cals.
Sweet Potato(1 lg.) 28 Carbs. 118 Cals.
GRAINS:
Higher % of complex carbs; More nutrient dense.
Bagel ( 1 ) 31 Carbs. 165 Cals.
Cream of Wheat (3/4 cup) 20 Carbs. 96 Cals.
Oatmeal (1/2 cup) 12 Carbs 66 Cals.
Rice-white( 1 cup) 50 Carbs. 223 Cals.
Pancake( 4 inch diam-1-Plain) 10 Carbs. 41 Cals.
Popcorn-AIR POPPED (1 CUP) 6 Carbs 26 Cals.
Fig Bar ( 1) 10 Carbs 50 Cals.
Tortilla , flour (1) 15 Carbs. 85 Cals.
MILK: High % of SIMPLE carbs- LESS NUTRIENT DENSE
2% Low fat milk (1 cup) 12 CARBS 121 CALS.
Skim Milk(1 Cup) 12 CARBS 86 CALS.
Yogurt -low fat (1 cup) 42 ARBS 225 CALS.
BEANS:
Higher % of complex carbs; MORE nutrient dense
Black eye peas (1/2 cup) 22 CARBS 134 CALS.
Garbanzo Beans (1 cup) 45 CARBS 269 CALS.
Navy Beans (1 cup) 48 CARBS 259 CALS.
Pinto Beans (1 cup) 44 CARBS 235 CALS.
Refried beans (1/2 cup) 26 CARBS 142 CALS.
White Beans (1 cup) 45 CARBS 249 CALS.
Fruits:Higher % of simple carbs; LESS nutrient dense.
Apple ( 1 med.) 21 Carbs. 81 CALS.
Bananna (1) 27 Carbs. 105 Cals.
Dates(dried -10) 61 Carbs. 228 Cals.
Grapes(1 cup) 28 Carbs. 114 Cals.
Orange (1) 16 Carbs. 65 Cals.
Pear ( 1) 25 Carbs. 98 Cals.
Strawberries(1 cup) 11 Carbs. 45 Cals.
Veggies:
Higher % of Complex carbs;MORE nutrient dense.
Carrot ( 1 med.) 8 Carbs. 31 Cals.
Corn ( 1/2 cup) 21 Carbs. 89 Cals.
Green Peas ( 1/2 cup) 12 Carbs. 63 Cals.
White Potato( 1 lg. baked) 50 Carbs. 220 Cals.
Sweet Potato(1 lg.) 28 Carbs. 118 Cals.
GRAINS:
Higher % of complex carbs; More nutrient dense.
Bagel ( 1 ) 31 Carbs. 165 Cals.
Cream of Wheat (3/4 cup) 20 Carbs. 96 Cals.
Oatmeal (1/2 cup) 12 Carbs 66 Cals.
Rice-white( 1 cup) 50 Carbs. 223 Cals.
Pancake( 4 inch diam-1-Plain) 10 Carbs. 41 Cals.
Popcorn-AIR POPPED (1 CUP) 6 Carbs 26 Cals.
Fig Bar ( 1) 10 Carbs 50 Cals.
Tortilla , flour (1) 15 Carbs. 85 Cals.
