Oats vs white rice? Need advice...

[Wolf fan]

Oats/oatmeal vs white rice?

Which carb source is superior for putting on muscle with the least amount of fat gain? I'd like to add muscle, lean muscle and get bigger but not grow my mid section. I've always held fat around my waist/sides and lower back which I have a hard time getting rid of.

I've read and heard so many times that it's best to use low glycemic carbs (oats, brown rice, sweet potatoes) for most the day and the only time of the day to have high GI carbs (white rice or white potatoes) is post workout. Is this true?

I'm 6'0" foot tall and weigh 212 pounds. I'd love to be 230 to 240 pounds.

My current diet is a low fat, moderate to high carb, moderate to high protein diet...

Meal 1 -
50g protein from either whey isolate or 10oz lean chicken/turkey breast
1 cup oats
Spinach or asparagus.

Meal 2 -
Repeat meal 1.

Workout

Post workout shake -
ON's Platinum Hydro Whey.

Meal 3 - 30 mins later -
50g protein from either whey isolate or 10oz chicken/turkey breast or white fish.
1.5 to 2 cups white rice or instant cream of rice.

Meal 4 -
Repeat meal 1.

Meal 5 -
Repeat meal 1.

Meal 6 -
Repeat meal 1.

If I replace the oats with white rice with all my meals will I add fat or lean muscle mass to my physique?

[The Solution]

What matters is your caloric surplus.
Eat a larger surplus and you will put on fat faster
Eat a smaller surplus and it will be more LBM
Oats will contain a bit more fiber , fat, and protein per serving compared to rice (voided of nutrients)

Both are good sources I would utilize both, i would also make sure to incorporate other sources (fruits, veggies, potatoes for potasssium, sweet potatoes for vitamin A, dairy products for vitamin D and calcium) and focus on making sure you use a variety of sources to meet all micronutrients/fiber/fat/protein minimums first and foremost.

I would not eat the same thing for every meal every single day. limiting yourself to 3-4 foods is not good from a micronutrient standpoint dont make yourself deficient in vitamins/minerals.

[Wolf fan]

What matters is your caloric surplus.
Eat a larger surplus and you will put on fat faster
Eat a smaller surplus and it will be more LBM
Oats will contain a bit more fiber , fat, and protein per serving compared to rice (voided of nutrients)

Both are good sources I would utilize both, i would also make sure to incorporate other sources (fruits, veggies, potatoes for potasssium, sweet potatoes for vitamin A, dairy products for vitamin D and calcium) and focus on making sure you use a variety of sources to meet all micronutrients/fiber/fat/protein minimums first and foremost.

I would not eat the same thing for every meal every single day. limiting yourself to 3-4 foods is not good from a micronutrient standpoint dont make yourself deficient in vitamins/minerals.

I take vitamins ED...

Vitamin B Super Complex
Vitamin C
Vitamin D.

I've looked at the nutrient profile of spinach and it's loaded with minerals and iron.

[Geoff Roberts]

It really does not matter. Unless you are eating like eight cups a day, it really wont make a difference if you eat oats or rice. Don't get caught up in tiny little details. Personally, I wouldn't eat either of those foods if I was trying to lose fat, but that's just me.

[data4]

Like the Solution said, if you are controlling your surplus and macro nutrient profile, that is what matters. I would use whatever digests better for you personally. Outside of that, it wont matter.

[The Solution]

I take vitamins ED...

Vitamin B Super Complex
Vitamin C
Vitamin D.

I've looked at the nutrient profile of spinach and it's loaded with minerals and iron.

Thats great, but your eating
Chicken
Whey
Oats
Rice
Turkey
Spinach

your eating 6 foods.
Your getting next to no potassium
your getting next to no calcium
Your lacking vitamin A
You could easily drop all those supplements and vitamins if you covered if through whole foods and varying the sources you use.
You don't tell us how much you are getting from whole food or whey it just says repeat meal 1 which is not set in stone.

Why not use other sources like pasta, breads, yogurts, fruits (Berries). Hell you could even throw in some low fat brownies or poptarts or muffins like Chris Aceto uses in his clients year round

Why no whole eggs? why no beef? Plenty of other vitamins/minerals you are missing in your diet. I would not limit myself to X or Y foods.

[BigZero]

White rice, when compared to oatmeal or brown rice, is a pretty empty food. Yes, it has a little protein and cabs but no micro-nutrients.
Brown rice FTW. Brown rice pasta as great as well. Also don't forget Ezekiel bread, probably my favorite carb source.

[joseph1911]

It doesn't matter in small portions that much. But to me I personally thinks oats are better. The fiber is also there.


WATER FILTER REVIEWS AND INFORMATION

[Mr.Dedication]

Oats is the king but post-workout my coach is recommending white rice for this lean bulk session. But that's the only time

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[black-elephant]

Quinoa

[sachin.shubham]

Rice:

The three most common rice - white, brown and wild - are similar in calorie content with between 166 to 216 calories for each one container serving. White and brown rice contain around 45 grams of sugars for each serving while wild rice has just 35 grams for each container. Brown and wild rice are great source of dietary fiber with 3.5 and 3 grams for every serving separately. Rice is shockingly high in protein with somewhere around 4 and 6.5 grams for every serving.

Oats:

Like rice, oats are high in carbohydrates, moderately low in calories and a magnificent source of dietary fiber. One cup of cooked, standard or snappy oats has 166 calories, 28 grams of carbohydrates, 4 grams of fiber and very nearly 6 grams of protein. Despite the fact that the carbohydrate number is high, plain oats have not exactly a gram of sugar for every serving.

Conclusion:

Both oats and rice have an assortment of micronutrients. Oats are a decent source of calcium, phosphorous and potassium. A cup of cooked oats contributes more than 2 milligrams of iron toward the proposal of 8 milligrams for men and 18 milligrams for ladies for every day. Each of the three sorts of rice have roughly 1 to 2 milligrams of iron. White rice is a fantastic source of folate with 153 micrograms for every serving. Folate is a B vitamin of specific significance for pregnant women as it counteracts neural tube imperfections.