I keep it pretty simple. Most of my carbs come from rice, oats, potatoes, and fruit. For fiber, I eat plenty of vegetables and berries, especially raspberries.

In summer, watermelon and fruit ice pops are my go-to when I want something sweet and refreshing --

But 100g of fiber a day? That would definitely be too much for me --

Im addicted to haribo gummy bears, especially while on tren for some reason. I can smell the dextrose in them

Jasmine rice in rice cooker. Keep it on warm and dive in when you need it. I mix a little cottage cheese, soy sauce, hot sauce, or mustard depending on the mood. I would be lying if I said I’m consistent with carb intake as I don’t enjoy it. I tend to fill up more on fats.

Pasta, rice, taters, oatmeal mostly. Then some from veggies and fruits. Broccoli, carrots, peas, corn, green beans for veggies. Mostly berries for fruits.

Btw keep in mind there’s 4 calories per 1 gram of carbs. That 10 calories of syrup is sounding more like 20.

@Jrihard89 already dropped a solid idea.

Honestly bro, if you can’t eat that much, the only real move is increasing food density. Some guys need the carbs because they feel flat, low energy, glycogen depleted … especially when training hard in a growth phase. Off-season is literally: eat, train, recover, repeat.

My approach is pretty old school. I’d rather have a short, repeatable menu and execute it daily than try to be overly flexible and never fully dialed in for the goal of the season.

The food shapes the physique. Training directs it. Gear just multiplies the signal.

Eating clean is mandatory in my opinion — unless you’re genetically built like Lee Priest or Ronnie and can stay shredded on donuts LMAO. Even then, for health reasons, clean food wins long term. Junk food should be strategic, not the foundation.

Dieting is about sustainability. Pick foods you can tolerate for months. That’s how consistency wins.

Right now I’m finishing a growth phase, last 6 weeks … around 4k calories, 600g carbs. My main carb sources? Rice, oats, boiled potatoes. Boring. Effective.

500g carbs honestly isn’t hard if you can handle volume.

Example:
• 300–350g cooked rice per meal
• 5–6 meals
• 50-80g Add fruit like pineapple for easy digesting carbs

You can layer in oats, egg whites, cream of rice, bagels, even cereal around training. Carbs around workouts hit different when glycogen is being used properly.

For fiber … potatoes, oats, berries, veggies. Keto bread works if digestion tolerates it. Just don’t wreck your gut trying to chase a number.

At the end of the day, diet is tailor-made. Good or bad, there’s no universal blueprint. You build it around what you digest well and can stick to long term.

You got this, brother man. Start where digestion is comfortable, then increase weekly. IMHO, small consistent jumps beat force-feeding and burning out.

If you’re chasing dense carb ratios:
Dextrose is pure carb at 4 kcal per gram. There’s no beating that efficiency.
Cream of rice is predictable, low residue, easy to digest pre-workout.
White rice is controlled and repeatable for higher intakes.
Potatoes win for fullness per calorie because of water volume, not because carbs are different.
All digestible carbs are 4 kcal per gram. The food weight changes because of water.
If you’re actually running 500g carbs, that’s 2,000 kcal from carbs alone. Make sure that’s by design, not just chasing macro math.
On fiber, 30-50g covers health and performance for most people. 100g daily is more of a gut stress test than a hack.
If you want dense fiber without wrecking digestion, berries, oats, chia, psyllium in small doses beat crushing keto bread all day.