grains in general are all ok ,,depending on stage of diet u can vary amounts,kinds used.if ur 10 pct bf and want to go lower use same rice,oats,potatoes but amounts eaten with meals get cut,,then as u advance lower to say 8 pct to 6pct then if u eat meals 1 thru 5 maybe include grains in 3 out of 5 meals,,increase fats in the non carb meals,,,it's just cutting portion size or minus the carb in the protein only meal.i use whole grain bread,brown rice mostly,oats regularly .cardio of course will help and u might be able to eat more due to that and being leaner already could add more portions/amounts back in.