How Much Carbs....Do I Increase?

[MrKadugen]

Here's the deal. I am doing forestry bridge maintenance. That means that I repair/maintain and install bridges. The work can vary from just doing minor repairs (mild intensity) to ripping up the whole wood deck (which is held down by 8 inch spikes) and replacing and respiking the whole deck manually (which is hard work 8-10 hours long). Anyways, I was just wondering what I should do with my carbs?


Here is my basic diet info:

-Wake-

Carb/Pro (Breakfast)

Fat/Pro

Fat/Pro

Fat/Pro (Dinner)

-Weights-

PWO (carb/pro)

PPWO (carb/pro)

Pro/Fat

-Bed-

This is a basic example of my diet.

This breaks down to be about 3500 cals a day.
And my macros are:
45 - 25 - 30
pro- fat – carb

Oh yeah and
230lbs
6’4”
10% b.f.

So I am wondering if I should increase my carbs on my intense days? Should I eat my fat/pro through the day and once the day is over eat some complex carbs and protein? Should I eat them more constantly throughout the day (but not increase my total for the day)? Should I keep my diet the same?


I am trying to put on some lean mass, so I was thinking more carbs during the intense work days might help me keep the weight on. Oh, and I'll probably increas my cals to about 4000 on my intense days.

Not too sure, just need some advice. Any would be great.

Thanks.

[stayinstacked]

Damn bro, if it were me I'd def be upping the carbs on your intense days. I'd do more carb meals throught the morning and afternoon, but thats just me

[MrKadugen]

Oh, and my 3500 cals breaks down to be:

394g protein
97g fat
263g carbs

But if I bumped it up to 4000 cals then it would be:

450g protein
110g fat
300g carbs

[MrKadugen]

should I rearrange my micros maybe (on my intense days)?

Like 40-20-40 (pro-fat-carbs)

So 3500 cals breaking down to:

350g pro
78g fat
350g carbs

or 4000 cals breaking down to:

400g pro
89g fat
400g carbs