[Jan Štrimpfl]

Hello mate, I have seen your “problem” regarding carbs, but imo I do think the tactical approach is not the good one.
I would do a small cut first, just to clean a little the midsection.
The risk of increasing carbs too much now, would be to store even more into that abs/love handles zone, cause as you said, you don’t have enough muscle “yet”.
So I would do the opposite, get leaner and then once lean enough you can assess your shape (or ask us for help to give you an objective point of view) and then once lean enough, from there I would increase the food.
You need to get rid of that “thick skin” first, to build from a “clean” starting point.
Also getting lean will boost a little your confidence I am sure.
Problem is that you said you are already tired, so maybe reajust your workout volume/recovery/sleeping hours?
Now for the bloats, I will always remove Oats and add obly cream of rice, and then increase the smaller volume carbs : fruits/honey/jam/fig etc
But also I would lower fats cause they slow down digestion, and almonds imo are better than peanuts. I also see milk + quark so might have much dairy which can bloat, and instead of 5 meals you can try eat 6 meals, quantities will be lower per meal.
But as I said; I think you should do a deficit first

That sounds good, thanks for the help. I will try my best to improve my meals. How long should I stay in a deficit, and how many calories should it be? I estimated my maintenance around 2900 so would around 2700 be okay?

I’m also running a new workout program, decreasing my volume compared to the previous one, because I think I was doing too much unnecessary work.

[Jan Štrimpfl]

The question is, do you ‘Need’ 400g of carbs a day. You could easily get that in if you switch up your sources, use rice based products, jams, honeys, fruits and an intra workout carb, but you may not need that amount of food for your goals. Yes, carbohydrates are a source of energy, but you need to also look at the rest of your diet and timings of certain foods. I would remove the ham and bacon and replace with more quality meats such as turkey breast, chicken breast or reduced fat beef mince. Switch the cheese out for avocado/whole eggs/almond butter/oils. Try Cream of Rice in place of the Oats.

What is the scale doing on this amount of food? What is your body composition looking like? Are you wanting to cut or gain right now?

Thank you for the tips.

The only reason I use oatmeal is for the fiber, as it helps with digestion. I’m currently eating a mix of cream of rice and oatmeal to improve consistency and digestion.

Questions about my body weight and other details, I’ve already mentioned them in previous posts above.

If that digests well, then no problem. Do you have any current physique pictures you can post? We’d be able to better advise on what to do next if we can see how you’re looking.[/quote]

Here is a link to my current physique. As I am looking at it, I look terrible.
More informarion about me: 93,3kg, 194cm
https://imgur.com/a/1AMoLC8

[Jan Štrimpfl]

The question is, do you ‘Need’ 400g of carbs a day. You could easily get that in if you switch up your sources, use rice based products, jams, honeys, fruits and an intra workout carb, but you may not need that amount of food for your goals. Yes, carbohydrates are a source of energy, but you need to also look at the rest of your diet and timings of certain foods. I would remove the ham and bacon and replace with more quality meats such as turkey breast, chicken breast or reduced fat beef mince. Switch the cheese out for avocado/whole eggs/almond butter/oils. Try Cream of Rice in place of the Oats.

What is the scale doing on this amount of food? What is your body composition looking like? Are you wanting to cut or gain right now?

Thank you for the tips.

The only reason I use oatmeal is for the fiber, as it helps with digestion. I’m currently eating a mix of cream of rice and oatmeal to improve consistency and digestion.

Questions about my body weight and other details, I’ve already mentioned them in previous posts above.

[Jan Štrimpfl]

My current body weight is 93.3 kg, and I estimate my body fat to be around 22%. I consider myself somewhat skinny fat as I don’t have much muscle mass. My current goal is to increase muscle mass, even if it means gaining some fat in the process.

[Jan Štrimpfl]

Thanks for the reply. Why is 400g the goal? After school, and even in the middle of training and afterward, I feel exhausted. Carbohydrates are a source of energy, aren’t they? I want to test if increasing carbs helps reduce this tiredness (I’m also trying to get good rest).

As you said, I can’t digest all the food. It seems like the portions I’m eating are already at my maximum capacity. Maybe I should reduce some of the protein, especially from whey, to make room for more carbohydrates.

If I tell some nosense its because I’m a bit lost when it comes to food and things around it.

[Jan Štrimpfl]

One more thing I’m not really sure about is what heavy lower and light upper means. Does it means to doing more lower body exercises and less upper body exercises, or is it about something else?