I think you've got a bit confused here. Carbs are needed for energy, yes, but they don't equal fat on you! If you're working out then you will be burning those carbs...your muscles need the energy!
The reason simple carbs can make you more hungry is that they have a "bad" (can't remember if it's high or low ) glycaemic index. You can lower the overall GI index of your meals tho, simply by eating specific simpler carbs and adding protein. I think rice and tortillas for eaxomple have a better GI inedx than bread and potatoes.
Tracking your food intake with something like fitday is a good idea too...that way you'll know if you're eating too many cals for the amount of exercise you are doing. If you are so worried about gaining weight, then you will need to exercise will-power...there is no reason why you have to eat sugary snacks or junk food just b/c you are hungry.
Also, you might find that giving up sugar helps with the energy thing. I've done that for my Fibro and it's helped loads. I've just been snacking on pumpkin seeds (bit high in IF but okay for me) and raisins (the sweetest thing I eat) and I feel so much more energetic than when I was snacking on sugary stuff.
Hpoe that helps. It's a bit all over the place...I haven't got my thoughts in order.
PS. I've known loads of atheletes (inc. at Olympic level so these people know what they are on about) who eat TONS of pasta. If you're doing the exercise there is no way you can put on fat - it just gets used as neccessary energy.
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Re: My Personal Weight Muscle Gain
) glycaemic index. You can lower the overall GI index of your meals tho, simply by eating specific simpler carbs and adding protein. I think rice and tortillas for eaxomple have a better GI inedx than bread and potatoes.
