height 6ft 1 inch, weight 71 kgs. lost 25 kg in 6 months. i am maintaining it for lost 1 year or so. at 44 i run at an decent angle for 30 minutes and burn 600 calories on treadmill. problem is am unable to lift weights as i used to lift earlier when i used to eat carbohydrates and was more than 90 kg. i mean for muscle building exercises like bench press or wide angle chin ups i am able to do it but with lot of efforts.i am afraid of eating carbs and feel guilty if at all i consume some. i want to gain muscle but not at the cost of gaining belly. please suggest a diet chart. being in india i get basa fish(cat fish fillets), mutton and chicken. mutton and chicken we get in this part of the world is all grain fed which i don't want to eat but cant help, as there is no grass fed available.
I cannot tell if you are conflating "grains" with "carbs". Rest assured that there are a plethora of dense, starchy carbohydrates that are not grains - cassava, sweet potatoes, true yams, potatoes, taro, squashes and more.
Carbohydrates will absolutely help you gain mass if you are exercising regularly.
I'm at a similar height weight and activity as you. I failed to gain muscle mass until I started to eat 150-200 grams of carbs a day. You can still do this from paleo sources like fruit and vegetables and from safe starches like sweet potato. If I don't in fact eat a massive load of these things after workouts I will never gain anything at all.
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