In the less than optimal carb intake, we learned that your daily carbs depend on a number of factors, most importantly training intensity. I also provided you with a table that roughly outlines how many grams of carbs you need depending on your intensity. To recap, light workouts will usually be around 30 minutes or less, and a workout with less than 10 working sets if you're lifting weights, moderate workouts or anything between 30 and 60 minutes and more than 10 working sets if you're lifting weight, hard workouts or anything more intense than a moderate workout, whether that means longer workouts or more working sets. I personally always go with the highest card value because I train fairly intense and my body reacts very well to them. Remember that carbs are the best fuel for your body and getting enough of them is very important. Unless you don't train at all and your body has problems digesting carbs, there's really no need to choose a very low value here.

For that reason I will go with the 1.5 grams per pound of body weight for a sample diet. In our case of the 180 pound man, this means 270 grams per day. Now what about rest days you might ask. I personally keep my diet pretty consistent even on rest days, especially when I'm bulking. When you're dieting in theory you could lower your carbs on rest days because you don't need the energy. If you do this, make sure to keep your carb intake higher on training days.

Otherwise you will sacrifice strength