The Carbs I Eat to Stay Shredded (570 Grams a Day)

instagram.com/nolanulm — DM SHRED for the full Bulletproof Shred system built around your life. Book a free Make It Happen Strategy Call: https://calendly.com/ulm-nolan/make-i... --- You cut the rice. You cut the potatoes. You white-knuckled it for three weeks, ended up starving, and landed right back in the pantry. That's not a willpower problem — you've been ranking carbs by the wrong thing. I eat 570 grams of carbs a day and stay shredded, sub-8% body fat. Carbs don't make you fat — a calorie surplus does. And the carb you fear most, the potato, is the most filling food ever measured in a lab. The best fat-loss carbs aren't the ones you avoid. They're the ones that keep you full per calorie so you actually hold the deficit. This video ranks every carb I eat, best to worst, and hands you the three-filter system — fiber, volume, satiety — to judge any carb in two seconds. --- What we cover: 01 — Why carbs were never the problem (a surplus is) 02 — The three filters: fiber density, volume per calorie, satiety 03 — Every carb ranked, tier one to tier five 04 — Why potatoes, oats, berries, and beans win 05 — The science: the satiety index, the fiber discount, solid vs liquid 06 — Five carb myths costing you — and three moves for today --- Research referenced: Holt SHA, Brand-Miller J, et al., 1995, European Journal of Clinical Nutrition — "A satiety index of common foods" — boiled potato was the most filling food tested, 7x the croissant. Ello-Martin JA, Rolls BJ, et al., 2007, American Journal of Clinical Nutrition — lowering dietary energy density produced greater weight loss over a year. DiMeglio DP, Mattes RD, 2000, International Journal of Obesity — liquid carbs drove weight gain; the same calories as solid food did not. Hall KD, et al., 2019, Cell Metabolism — same macros, but ultra-processed food drove about 500 extra calories per day. Huwiler VV, et al., 2022, Nutrients — meta-analysis, 27 trials, 1,428 people: added fiber lowered body weight, BMI, and waist. --- Carbs aren't the obstacle to a lean body — the wrong ones just make the deficit harder to hold. Ranking them right is one pillar of the Bulletproof Shred: the system I use to get high-performing men athletically shredded and keep them there. I'm Nolan Ulm — pro football player for the Toronto Argonauts, D1 wide receiver and two-time captain at Eastern Washington, and founder of Make It Happen Coaching. I've coached 100+ men through this system. --- Ready to build your own system? Instagram: instagram.com/nolanulm — DM SHRED Book a free Make It Happen Strategy Call: https://calendly.com/ulm-nolan/make-i... Make it happen.