Low to non existent due to relatively sedentary job? Speaking carb wise here.
For your body weight, or better yet LBM, how much carbs are you consuming intra vs. Rest of day.
No I wish man...my job can get very physical, the shower im doing now is on the 3rd floor of a house...carrying 80 pound buckets of mud up there plus about a quarter ton of tiles is a good cardio session lol
I actualy just do well on zero carbs...my training days look like this:
breakfast- 8 egg whites, 4 whole eggs, chopped tomatoes+seasoning
9:30 - 1 cup cottage cheese+1 scoop vanilla casein by Dymatize
luch - 2 cans tuna + 3 whole eggs smashed + 2 scoops salsa
pre-workout- 1/4 cup cream of rice+1tbsp pb+1 scoop casein
intra - 1 1/2 scoops karboload+1 scoop pepto pro+30 grams fast carbs from koolaid
post workout- 10 oz tilapia + 1 cup white rice+ fat free greek yogurt
(If im still hungry before bed ill do another 1/2 cup cottage cheese with casein)
Non-training days remove all carbs and add protien and fat