cabrs 'v' fats

steven402014

what are the best foods that are high in carbs but clean (low in fat).
struggling to meety my carbs requirement 'cleanly' to bulk

kshadows

You seem to be misunderstanding something here..."clean" does not equal low fat.

MinnieInMaine

I've never heard of "clean" meaning low fat either.... If you want to go clean as in more natural source foods, and those that fit the high carb category - white/sweet potatoes, whole grains (brown rice, barley, etc) and most fruits and veggies.

GoldspursX3

Agree with previous comments. Low in fat does not equal clean at all. The general rule I follow to find more "clean" foods is stick to the edges of the grocery store. That is where most of your unprocessed foods (i.e. veggies, fruits, lean meats) will be located.

steven402014

apologies, i think it is my terminology here.

what i mean is i am trying to bulk after spending 12 weeks approx carb cycling and keeping carbs low for 5 days. My trainer now has me on high carbs every day as i have stripped down to 8% bodyfat.

dieselbyte

Sorry, but still unsure of what you are asking?

Controversial

Huh?

JoRocka

clean bulking is just too much work and not worth the effort.

The reason you are struggling to meet your goals is because of an arbitrary "clean" label.


Go home- mash up your oreo's in a bowl.. add a couple scoops of ice cream- pour a big glass of 2% or whole milk and go to down. Easy 900 calories.

Hitting macro's is great- but when it comes to a bulk- if you aren't hitting calories- you're not going to bulk.

trishfit2014

Sorry for the format but here are some carbs options that have little to no fats

Food Serving Size Calories Protein Carbs Fats
Black Beans 1 oz 37 2g 7g 0g
Beans Cranberry Style 1 oz 38 3g 7g 0g
Bread, Multi Grain 1 slice 69 3g 11g 1g
Brown Rice 1 oz 31 1g 7g 0g
Couscous 1 oz 31 1g 7g 0g
Granola 1 oz 137 4g 15g 7g
Grits 1 oz 17 0g 4g 0g
Lentils 1 oz 32 3g 6g 0g
Oatmeal 1 oz 20 1g 4g 0g
Oats Steel Cut 1 oz 109 5g 19g 2g
Peas (Green Split) 1 oz 23 2g 4g 0g
Potatoes 1 oz 26 1g 6g 0g
Quinoa 1 oz 34 1g 6g 1g
Whole Wheat Wrap 1 medium 104 3g 18g 2g
Yams 1 oz 32 0g 8g 0g
Alfalfa Sprouts 1 oz 6 1g 1g 0g
Asparagus 1 oz 6 1g 1g 0g
Bok-Choy 1 oz 3 0g 1g 0g
Broccoli 1 oz 10 1g 2g 0g
Cabbage 1 oz 7 0g 2g 0g
Carrots 1 oz 10 0g 2g 0g



Food Serving Size Calories Protein Carbs Fats
Cauliflower 1 oz 7 1g 1g 0g
Celery 1 oz 4 0g 1g 0g
Cucumber 1 oz 4 0g 1g 0g
Edamame 1 oz 34 3g 3g 1g
Eggplant 1 oz 7 0g 2g 0g
Green Beans 1 oz 9 1g 2g 0g
Iceberg Lettuce 1 oz 4 0g 1g 0g
Kale 1 oz 14 1g 3g 0g
Mushrooms 1 oz 7 1g 1g 0g
Onions 1 oz 11 0g 3g 0g
Peppers, Sweet Green 1 oz 6 0g 1g 0g
Peppers, Sweet Red 1 oz 9 0g 2g 0g
Peppers, Rings (Cento) 1 oz 10 0g 1g 0g
Peperoncini 1 oz 11 1g 3g 0g
Pickles 1 oz 3 0g 1g 0g
Romaine Lettuce 1 oz 5 0g 1g 0g
Spinach 1 oz 6 1g 1g 0g
Squash, Butternut 1 oz 13 0g 3g 0g
Tomatoes 1 oz 5 0g 1g 0g
Zucchini 1 oz 4 0g 1g 0g

ChriJMitch

A clean bulk? If you are talking about gaining muscle without much fat the word you are looking for is "protein". Carbs are not really a priority.

And you are going to need calories to gain. The recommended surplus is somewhere around 300-500 per day. Too much and you are just gaining unnecessary fat. Too little and it will inhibit how much muscle you gain.

That is pretty much it. Protein>Fats>Carbs. A calorie ratio of 35/35/30 is probably good for what you want.

Also, I am having a real tough time believing you are at 8% bodyfat and needing advice from this site. Reference photos:

http://cdn.builtlean.com/wp-content/uploads/2012/09/body-fat-percentage-picture-men-women.jpg

Under 12%, most BMI measuring methods are not accurate. You need to do a body scanner or displacement test to accurately measure, and those are expensive and time consuming.

tycho_mx

Must be a misundersanding. There are lots of low/zero fat carb sources.

Rice, corn, bread (esp. pita and other no-fat-added flatbreads). Any grain. Most legumes. Any fruit minus perhaps coconut and other few exceptions. Potatoes

Gatorade, beer. Sugar. Honey. Jam. Jelly.

Anyway, that's the answer to your question. I don't think you're asking the right question, though.

crystalnichle

you want more carbs ?

Ill gladly lend you carbs, there's an abundance of them over here.

hookilau

you want more carbs ?

Ill gladly lend you carbs, there's an abundance of them over here.

:laugh:

SteveJWatson

Beer. :drinker:

chrisdavey

pop tarts

neandermagnon

I don't understand why anyone would eat low fat while bulking. Fat is 9 calories per gram... I can see why someone would want to eat low fat while cutting (not that I'd recommend it, for reasons that have to do with nutrition and compliance)...... but really what's the point of omitting the most calorie dense macro while bulking?

chrisdavey

^^^ attempting to fark up hormone levels more permanently? :laugh:

RECowgill

Is 'low fat' ever a good idea? Really?

a_stronger_me13

Ben_the_builder

Most foods are made up predominantly of one of the three macro nutrients. Peanut butter has some protein and carbs but is mostly fats, chicken has some fat but is mostly protein etc. Most foods that are "carb" foods dont contain much fat. Be careful because you can get fat just as easily on carbs as you can high fat foods. And "bulking" (I personally hate that word) is not an excuse to get fat.

Ben_the_builder

Is 'low fat' ever a good idea? Really?

Eating less fats allows you to take in more carbs and protein. Your muscles will stay fuller and you will have more energy to train on with more carbs as apposed to more fats. So for someone like me who can gain weight easily I dont take in too much fats because I dont need a large amount of calories to grow. I take in roughly 4000 calories a day and about 80g of fat.