Need carbs to meet my daily goals
erclle
Posts: 11
Hello.
I have been doing everything I can to meet my 3000+ calories goal while staying within sugar limits. I do use whey protein daily, and I lift four times per week.
Anybody have a suggestion for good, clean carbs? What carb-rich foods am I missing?
(Also, I want to be stronger, am a 38 year old male, and have definitely made gains in the past 4 months. Am I lifting too much? And when am I supposed to do cardio to keep the belly away even though I want to not lose weight? Or is that something that is mostly taken care of by not eating too much fat...)
I know these message boards can be helpful and supportive. I also know that less experienced people sometimes are attacked. I would appreciate any help you send my way. And I appreciate your patience.
I have been doing everything I can to meet my 3000+ calories goal while staying within sugar limits. I do use whey protein daily, and I lift four times per week.
Anybody have a suggestion for good, clean carbs? What carb-rich foods am I missing?
(Also, I want to be stronger, am a 38 year old male, and have definitely made gains in the past 4 months. Am I lifting too much? And when am I supposed to do cardio to keep the belly away even though I want to not lose weight? Or is that something that is mostly taken care of by not eating too much fat...)
I know these message boards can be helpful and supportive. I also know that less experienced people sometimes are attacked. I would appreciate any help you send my way. And I appreciate your patience.
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Replies
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Carbs:
sweet or baked potatoes
baked acorn squash
oatmeal
beans (canned works great)
fruit -- berries, . . . (these can come frozen. i move them from the freezer to the fridge before I go to bed and eat them for breakfast
nuts
carrots
rice
I apologize for not being clear about what you are saying your goals.
Keep in mind that some fat is necessary.
Nuts have fat. Also avocados. Or take fat in full fat dairy instead of low fat and skim.
When I am under calories and fat for the day, I take ones small spoon of Walnut oil or any other oil I have.0 -
Carbs:
sweet or baked potatoes
baked acorn squash
oatmeal
beans (canned works great)
fruit -- berries, . . . (these can come frozen. i move them from the freezer to the fridge before I go to bed and eat them for breakfast
nuts
carrots
rice
I apologize for not being clear about what you are saying your goals.
Keep in mind that some fat is necessary.
Nuts have fat. Also avocados. Or take fat in full fat dairy instead of low fat and skim.
When I am under calories and fat for the day, I take ones small spoon of Walnut oil or any other oil I have.
This!
I thrive on fats when I am trying to reach my calorie goals if I find that I'm under goal for the day - I reach for things as listed above as well as a spoonful of nut butter, coconut butter, etc. Before bed I will have a large snack - typically cottage cheese with 2-3 tbsp of nut butter and some crushed rice cakes.
Try adding frozen fruit to smoothies, sweet potatoes also work. Brown rice is a great source of carbs, quinoa and other grains too. RodaRose pretty much hit the nail on the head as far as healthy sources, but keep in mind it's okay to have some "not-so-clean" foods as well for carb sources!0 -
I use whole grains - quinoa, brown rice, whole grain muffins, whole grain bread - and fruit for carbs.
It's my understanding that if you're lifting and eating enough to gain muscle you will get a bit of a tummy. Your body makes fat as well as muscle. At some point you have to accept the fact that human beings are supposed to have round bellies.
Having said that, you would have to "cut" to lose the belly but, as I understand it, that is a temporary thing for competition, etc. Check out the Muscle & Strength website for loads of great info on everything from weight programming to nutrition.
All the best!0 -
If you want to gain weight, you need carbs plus fat, and plenty of protein. It is going to be hard to eat 3K calories per day if you focus on only getting in more carbs.0
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Thank you all so much.
I have figured out how to get the protein in each day. And fat has been easy. It's been the carbs that have been tougher. I like the food suggestions, thanks everyone. I don't love rice, but I know I can at least add it occasionally. And everyone really is talking about Quinoa! It seems to be a really good food for the body. (But does it compare to the old Black Bean?)
Yes, I think the rounder stomach thing sounds good. Of course, I could completely cut out beer and see what happens!
Take care you all, and any recipe/ingredient ideas are always appreciated.0 -
Use low sodium chicken stock instead of water for Quinoa. On it's own quinoa has absolutely zero flavor, so this helps a lot. I do that and add grilled chicken with some spices for flavor - but that may have too much salt for you! Toss some steamed veggies in the mix and you'll be good to go
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Sugar isn't an issue (unless diabetic), do not worry.0
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No one has listed pasta yet. Lasagna for example, is loaded with carbs!0
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Bananas0
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Sugar isn't an issue (unless diabetic), do not worry.
yeah- I concur.
Get off the sugar issue and eat up.
I fill my day out with oreo's and ice cream- plentyo carbs and fats. 0 -
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For breakfast, try some steel cut oats. You can even cook them overnight in a slow cooker. Add some dried fruit or seeds ahead of the cooking for some additional carbs.
For a snack, try some popcorn.0 -
Excellent. Thank you all.
I feel like my sugar amounts have been sneaking in without me eating sweet stuff. Sodium, too.
Today I wanted to check it out, so I drank a Coca-Cola and felt like I could sleep a half hour later.
Ate a candy bar for the first time in forever today, and fifteen minutes later I felt like my veins were vibrating!
I'll try out the cooking ideas, thanks again.
Bought oatmeal (not steal cut), wheat bread, and black beans today.0 -
Unless you have diabetes or doctor's orders, ignore MFP's sugar goal.
I'm less hungry when I use MFP's protein & fiber goals as minimums, and ignore carbs & fats. It will take trial & error to find what works for you.
The Sexypants post should be required reading for all MFPers: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants0 -
Healthy, active individuals need not worry about MFP's sugar recommendations.0
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YES. My fiance is trying to gain weight. Current favorite way to do this: equal parts potato and cream/butter mash. I'm soo jelly (lactose intolerant here).
Don't really know why you're avoiding sugar though. His other favorite way to do this is huge nanaimo bar =800 calories of dreaminess (jelly once again- damn lactose!). Not exactly sugar free though. Equal parts sugar and butter really.0 -
MFP counts fruit towards sugars so watch out. Honestly extra sugar in your diet won't kill you.. Your bulking after all.0
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You can sneak some rice (precooked) and oats (raw) into meatloaf instead of using breadcrumbs. I bake a meatloaf in the oven then slice and freeze individual slices, the rice and oats make it rather dense so it will hold up to grill the slices either open flame or george foreman. I also tend to use lots of veggies in my meatloaf. Grill up a slice of meatloaf, top with some cheese, bacon, veggies and use greek yogurt (as mayo) on a nice whole grain or pretzel roll and enjoy as a burger.0
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Excellent. Thank you all.
I feel like my sugar amounts have been sneaking in without me eating sweet stuff. Sodium, too.
Today I wanted to check it out, so I drank a Coca-Cola and felt like I could sleep a half hour later.
Ate a candy bar for the first time in forever today, and fifteen minutes later I felt like my veins were vibrating!
I'll try out the cooking ideas, thanks again.
Bought oatmeal (not steal cut), wheat bread, and black beans today.
Don't worry about the sugar or the sodium. MFP's goals for both of these are ridiculously low for healthy individuals.0 -
Hello.
I have been doing everything I can to meet my 3000+ calories goal while staying within sugar limits. I do use whey protein daily, and I lift four times per week.
Anybody have a suggestion for good, clean carbs? What carb-rich foods am I missing?
(Also, I want to be stronger, am a 38 year old male, and have definitely made gains in the past 4 months. Am I lifting too much? And when am I supposed to do cardio to keep the belly away even though I want to not lose weight? Or is that something that is mostly taken care of by not eating too much fat...)
I know these message boards can be helpful and supportive. I also know that less experienced people sometimes are attacked. I would appreciate any help you send my way. And I appreciate your patience.
Depending on your goals, fat is good for you.
Quinoa and Cucumber Salad
http://www.marthastewart.com/874606/quinoa-and-cucumber-salad
1 cup quinoa, rinsed
1 cup water
Coarse salt and freshly ground pepper
2 tablespoons red-wine vinegar
1 tablespoon extra-virgin olive oil
1/2 English cucumber, quartered lengthwise and thinly sliced crosswise
3 scallions, trimmed and thinly sliced
1/4 cup packed fresh flat-leaf parsley leaves
I do not usually rinse mine because it is a little tricky.
The directions ask because there is a kind of hull that is bitter.
Look for packaging that says already rinsed.
Here is info on that:
http://www.epicurious.com/articlesguides/blogs/editor/2013/03/rinsing-quinoa-do-i-really-have-to-do-that.html
Quinoa is tiny tiny and the "fine mesh stainer" -- you might not have that in your kitchen at the moment.
Recipe for "Breakfast Quinoa:
http://www.foodandwine.com/recipes/sweet-breakfast-quinoa0 -
Again, excellent!
Thanks a million.
I won't worry about the MFP sugar and sodium goals for now, though it is good for me to at least see my daily intake and be informed.
Have a great weekend.0 -
Hello.
I have been doing everything I can to meet my 3000+ calories goal while staying within sugar limits. I do use whey protein daily, and I lift four times per week.
Anybody have a suggestion for good, clean carbs? What carb-rich foods am I missing?
(Also, I want to be stronger, am a 38 year old male, and have definitely made gains in the past 4 months. Am I lifting too much? And when am I supposed to do cardio to keep the belly away even though I want to not lose weight? Or is that something that is mostly taken care of by not eating too much fat...)
I know these message boards can be helpful and supportive. I also know that less experienced people sometimes are attacked. I would appreciate any help you send my way. And I appreciate your patience.
3000+ Calorie goal??? Damn, I'm so jealous! :explode: One of the things that makes being a woman suuuuuck! :sad:
But if you lift weights, I can understand why you require so many calories. I can't hate. LOL! :laugh:0 -
Steel cut oats
Whole wheat pasta
Quinoa
Sweet potatoes
Idaho, russet, white potatoes
Brown rice
White rice
Rice pilaf
Spaghetti squash
Carrots
Zucchini
Squash
Peppers
Cucumbers
Mushrooms
Yams
Bananas
Watermelon
Apricots
Berries
Kiwi
Cantaloupe
Honey dew melon
Lentils
Black beans
White beans
Navy beans0
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