How often to have Yams or Brown Rice

[cherrydrpepper]

I could eat these with every meal. How often would be the correct amount?

190 lbs
15% bf
bulking
4000 calories a day
At least 6 meals a day

[gbrice75]

Depending on what time of day your workout is, I would have these during your first 4 meals. Try and shoot for 7 meals a day and have these complex carbs during the 1st 5.

Let's see your diet, then I can make some informed suggestions.

[SEAviator]

See the vids in the diet section