what are good carbs for a high protein plan

[bearbear]

What arer some good carbs im trying to lose weight and gain muscle at same time i have been taking in alot of protein shakes and chicken and egg whites. but what are some good carbs to eat really want to lose another 14lbs. Could someone help me with a meal plan to help me do so.

5'11"
223lbs
30%B.F.
dont know TDEE im on my feet pretyy much all day(sales floor)

[kronik420]

1st read:

http://forums.steroid.com/showthread...nd-sample-diet



Carbohydrates

Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f

Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f

Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Green Beans - 1 cup (4.5 oz) - 41 cal - 9g c - 2g p - 0g f
Brussel Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f

Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f

from: http://forums.steroid.com/showthread...t#.UODOJeTqlas

[bigsiv]

Good post Kronik I will copy that if you don't mind?

[kronik420]

Good post Kronik I will copy that if you don't mind?

i copied it from here:

http://forums.steroid.com/showthread...t#.UODOJeTqlas

lol so go ahead

[bigsiv]

Lol sweet

[kronik420]

btw OP when im cutting i tend to stay away from fruit as much as possible because of the sugar from the fructose.. so i would stick to mainly veggies and oats..