How Many Carbohydrates Should You Eat?
The following is from the 90 Days to Diesel Program, specifically the diet guide
You might ask what is better 35% carbs, or 40% carbs?
Facts-these numbers are all arbitrary.
To be gaining muscle, you need to be in a calorie surplus. The best to be in a surplus is to increase carbohydrate intake.
A good starting point is ONE gram per pound of bodyweight. This can be increased to 1.5 grams, or even 2 grams or more per lb of bodyweight
--I had a trainee who recently got the program contact me, confused at the above, thinking it must be about protein, not carbs.
NO. Its carbohydrates.
I realize that carbohydrates today are heavily demonized.
Whether its Keto, Carnivore, or Low carb diets, many people now have the idea that you really should NOT eat them, or eat them in only very limited amounts.
If you're obese and metabolically unhealthy, thats relevant.
BUT, if you're trying to gain muscle, or perform athletically, YOU NEED CARBS.
Probably LOTS of carbs.
Back when I did meal plans from 2014-2016, most of my clients were bodybuilders, or wannabe bodybuilders at least.
It was routine that they could would consume 200-400+ grams of carbs a day.
Now, they were bigger guys many of them, but even the smaller individuals, rarely consumed less than 100 grams daily.
Carbohydrate intake replenishes muscle glycogen, reduces cortisol, increases muscle protein synthesis, improves athletic performance, and for build muscle/strength, CARBS ARE ESSENTIAL.
I have never encountered ANY athlete ever who built significant muscle on a zero carb diet. It does not exist. There might be former obese people who get some novice gains while unfatting themselves on a carnivore or keto diet, but you literally cannot find ANY big and muscular athlete anywhere in the training literature who built mass without carbohydrates.
Sumo Wrestlers are the worlds most muscular athletes (they're actually NOT as fat as people think. Most wrestlers have between 25-30% bodyfat, and they actually carry MORE muscle mass than bodybuilders)
How do they get so big and strong?
They EAT CARBS. Wrestlers eat only twice a day, but each meal is many bowls of rice (about 400-500 grams of carbs) along with about 100 grams protein at minimum. They also consume copious amounts of beer.
The result? You have 350lb men who have more muscle than most professional bodybuilders, and are entirely steroid free I might add.
Point to all this=Carbs build muscle.
And if you want to Muscle Building Program, that has you eating to GROW....