Following your advice, today I will do Kroc Row for extended sets and will add heavy BB shrugs and some bent-over flyes. If there is something else I can do with the barbell only please advise, as I don't have access to gym machines.
It is a different experience. Consuming 300g of carbs daily without the fear of fat accumulation is wonderful. Tons of energy, good recovery, no more high levels cortisol or water retention, and mentally satisfied. On the other hand, I feel my body getting more hard and toned. Muscles feel firm, hard, and defined. This is totally better than low carb dieting as I don't struggle with low energy. I remember I read an article by Christian Thibaudeau before regarding diet on high carb and I'm following this right now. Also the article you directed me to read by Paul Carter regarding macro splitting is 100% accurate. I will never go back to the low carb diet.
BTW all of my carbs come from rice, sweet potatoes, whole wheat bread, and tons of fruits. I've never though I would consume these amounts of fruits without any issue. The nutrients in the fruits enhanced my overall health and I can see this into my skin.
The funny part is that now I share my kids eating ice cream and some deserts occasionally without any problems. My son used to ask my "Dad why don't you eat with us?" but now he is very happy that we eat ice cream and sweets together
Thanks for you advice to increase the carb intake, it is a huge turn into my life.