Linter, the carbs you mentioned are all processed and or include excessive starch. It's the insulin spike they cause that makes you tired.
["but the real issue is i'm probably not getting as many calories as i need, nor as much protein. probably ought to get an app and see for sure..."]
You don't need an app, just basic understanding of how to properly feed your body. Complex carbs do not spike insulin and should be your primary source of calories. That's key for everyone to understand. Complex carbs consumed with fiber are slow releasing and won't spike insulin.
To grow muscle you need protein , carbs , vitamins. water. minerals. Certain things like Lysine switch on muscle building protein synthesis. Preservation of the muscle you do build is just as important. This requires an understanding of basic anti-catabolic techniques. Otherwise any muscle you build will be broken down by the body and consumed for energy. You described waking up hungry enough to eat roadkill. That's what's happening there for sure.
Take at least 20g of protein along with the appropriate very low cost generic amino powder just before bedtime. Casein digests more slowly than whey. Many will take L-glutamine and other aminos along with it at bedtime. Review the evidence supporting use of each amino or supplement prior to purchasing.
I personally enjoy quality sardines. Consider this though:
Sardines, 20g per can, $2/can. 40 cans 800g protein $80
MyProtein Impact whey (rated #2 by Labdoor) 800g protein for $12 (sale).
I use them both to get to my target of 0.75 to 1 g protein per pound of body weight spread throughout the day.
Excellent short videos are out there that explain muscle growth and preservation. Most of the vendors of aminos and sports supplements have concise video presentations on the basics which is where everyone should start. Not that I'm recommending costly proprietary formulations, I don't, they are unnecessary.
I've recently picked up a better understanding of amino selection dosing and timing from short presentations on MyProtein and Bodybuilding.com. All of Nelson's links are of course excellent with many geared to your specific need.
This time of year try slow digesting. yellow, red, purple flesh sweet potato, yams and pumpkin as carb sources- try these in moderation. Pure organic canned pumpkin is low cost and recommended.
FIBER: Fiber slows digestion. It occurs naturally in whole unprocessed food. Natural fiber is best but powdered oat bran and psyllium are low cost and convenient. Timing is important if you use powdered fiber because it can bind to nutrients. Again I highly recommend lightly pan toasted oat bran porridge (the trick is to stir it in slowly to boiling water so it doesn't lump). It has fiber and a whole lot more.
You need to include a little grass fed beef , free range organic chicken, small fish harvested from relatively unpolluted fisheries like north pacific sardines, frozen sardines, cod, Alaskan pink salmon (red is tastier, more costly and slightly less healthy) and and plenty of organic free range ( not cage free ) eggs. Probiotics, fermented foods and dark leafy green vegetable are important. Broth, especially bone broth is highly fortifying. Make your own. IMO, a modern pressure cooker is indispensable. I use a Fagor on a portable induction hobb which has both power and timer control which makes it set and forget.
From what you've said I suspect that supplementation with metabolic aids, especially: ALCAR in pure powder form, antioxidants like, L Lipoc, N-acetyl Cysteine and liver health like Silymarin might be very beneficial to you.
Check Nelsons and Jason's lists. One of the best sites I've found for the basics on sound nutritional and supplement advice is Canada's CATIE. Although geared for those with chronic health challenges the advice offered is sound for most everyone: Acetyl L carnitine, L-Lipoic Acid, L glutamine, NAC, Magnesium are highly recommended. Others supps such as L theanine and BCAA if used correctly are great but less essential.
