what kind of carbs count

[BulkMeUp]

I am trying to increase my carb intake a bit and would like to know if carbs from fruit sources (like from Orange juice) count, or should i only count the ones from solid food sources (like a slice of whole wheat bread or rice).

At present i am eating to capacity and may need to use a stick to shove a couple additional slices of bread down my throat.

 

[Jodi]

All carbs count. You want more complex carbs than anything else like oats, sweet potatos, brown rice, legumes, whole grains etc. Heavy on the complex light on the simple

 

[BulkMeUp]

Thanks Jodi!

I was about to edit my post to include the following, but you beat me to the punch

I wanted to ask about the sugar content (fructose) in fruits, which i am trying to keep to a minimum, as much as i like fruits. Will that work negatively with liver insulin and will i put on more fat due to the increase in fructose?? or should i only watch out for the fructose post workout and not bother otherwise??

My detailed diet is here http://www.ironmagazineforums.com/showthread.php?t=32258&goto=newpost

Thanks again

 

[atherjen]

well exactly how much fruit are you suggesting that you eat now? (fruit juice is junk IMO).

btw, from looking at your diet, you really need to cut back on all that bread.. regardless of your goals, even on a mass gain diet.
as Jodi said, more complex sources are superior.

 

[Jodi]

Definately keep fructose to a minimum. If you are a hard gainer then I would worry less but if you are not, watch the fructose. It's very easy to fill liver glycogen. You should be more concerned about filling muscle glycogen.

 

[BulkMeUp]

atherjen

well exactly how much fruit are you suggesting that you eat now? (fruit juice is junk IMO).

At present, The plan includes 3 pieces of fruit (an Apple - meal2, a Pear - meal3 and a Banana-meal5). I was planning to mix my breakfast (meal1) protein shake with about 250ml OJ instead of just water, to sneak in a few more carbs. The rest of breakfast is 1cup (dry measure) oats plus 250ml water and 250ml skim milk.

you really need to cut back on all that bread..

The bread is 100% whole wheat bread. which is 2 slices on exercise days and 4 otherwise. The bread does not contain any 'enriched wheat flour' which makes it a complex carb. Please correct me if i am wrong about that. Should i still cut it out? I was eating regular pasta but changed to this whole wheat bread as i figured the pasta was more of a simple carb compared to this whole wheat bread.

Jodi

You should be more concerned about filling muscle glycogen.

ummm.. that would mean sticking to complex carbs. right? Will study the link on your post 'Guide to Cutting, Bulking & Maintenance'

Thanks again. You gals rock!

 

[Jodi]

Whole wheat pasta is a good choice if you want pasta.

 

[BulkMeUp]

Whole wheat pasta is a good choice if you want pasta.

Would you suggest i skip the whole wheat bread in favor of whole wheat pasta? or is either one of the two acceptable?

 

[Jodi]

WW Pasta is better than the bread. The ww pasta is nothing but 100% durum wheat and water while the bread has a ton of things in it and not just wheat.

 

[BulkMeUp]

Thanks again Jodi. I will have to look around for ww pasta as my local store does not carry a product that specifies this in the ingredients.

1) Clarification : if the package simply states 'durum flour' and not 100% whole wheat. is that what i am to look for?? .. i am bit confused with the terminology with this.

2) I have just studied the post 'Guide to Cutting, Bulking & Maintenance' there is a comment which states :

What's important is to know when to take a high GI food....post workout & at breakfast. Low GI foods at other times will ensure minimal fat gain from your meals

Would you suggest to have the bread for breakfast and the oats later in the day? (as a last option)

 

[Jodi]

It will say 100% whole wheat durum flour and water. That should be the only ingredients, maybe salt.

Yes, bread in the AM or PWO is better.

 

[BulkMeUp]

Sorry to bother you, but i am fairly new at this close scrutiny of my diet.

What is 'PWO'?

Thanks

 

[Jodi]

Post workout

 

[BulkMeUp]

Thanks again for all the help, Jodi.

One more clarification. Pre-workout is 85g (dry weight) pasta with My PWO meal is 2tbsp dextrose + protein powder + creatine immediately after my workout. About 1hr later a meal of tuna + 1cup potato + 1cup peas. Would you suggest i substute the potato with the bread or is this setup fine?

 

[Jodi]

No the potato is fine. You are bulking.