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View Full Version : dudes check over my diet plz



Aslin
04-14-2008, 10:52 AM
see if this works.


25801

open to advice guys, i'm thinking i'm not getting enough fat...
thanks.

Keith
04-14-2008, 10:56 AM
That's hard to read.

Does it meet your caloric needs? Sure the choices you've selected look okay, but stating what you eat doesn't tell us much. I'm assuming if your calories are that low, you're on a very low deficit, right?

Aslin
04-14-2008, 10:58 AM
sprry mate i messed up, i've now posted a link to the original file

Aslin
04-15-2008, 09:47 AM
it good idea to take olive oil pre or post workout guys?

Progress
04-15-2008, 10:16 AM
Olive oil is a good source of healthy fat and a good way to add calories to any diet. Like most fats, it's not something that should be taken pre/post workout.

BCorn
04-15-2008, 11:04 AM
good to know. i didnt realize fats should be avoided pre and post workout? can someone tell me why. thanks.

Aslin
04-15-2008, 11:42 AM
anyone know where i can get some good PUFA fat.

JSully
04-15-2008, 12:10 PM
why did you subtract 20% from your calorie intake once figuring your maintenance cals? are you cutting? if you're cutting, why did you consume 500cals over what you have figured out at the bottom of your text file?

Built
04-15-2008, 12:30 PM
Nothing wrong with the fat at these times - it's just that it slows the insulin response (fats slow digestion a bit) and you actually WANT fast delivery of carb and protein around the workout window.

Built
04-15-2008, 12:30 PM
PUFA - fish oil!

Aslin
04-16-2008, 10:31 AM
yeah built but i already take 10 fish oil caps per day for the combined 3g epa/dha. the guide you wrote recommends i should be getting 25g max... how much fish oil is required for that?!

thanks for the responses btw

JSully
04-16-2008, 10:36 AM
yeah built but i already take 10 fish oil caps per day for the combined 3g epa/dha. the guide you wrote recommends i should be getting 25g max... how much fish oil is required for that?!

thanks for the responses btw

1 fish oil cap = 1g fat..

25g would be 25 fish oil caps..

Aslin
04-16-2008, 10:56 AM
1 fish oil cap isn't 1g of PUFA fat, an average 1000mg fish oil cap contains 0.5g of saturated fat. I've been counting the other .5g as Pufa fat. So in reality 10 fish oil caps gives you 5g pufa fat (or could it be even less if we're only counting the 3g combined dha/epa?)

is it worth micro managing fat? or can i just be happy with olive oil and fish oil!? thx.

Built
04-16-2008, 10:59 AM
I think there's about 4g PUFA in 10g fish oil, at least in the brand I use.

PUFAs are in other sources. Honestly, don't overthink this. Just fitday what you eat, have a peek at the fats and make some small adjustments if you need to by increasing stuff like olive oil, avocados, natural peanut butter... just don't use hydrogenated vegetable oil as a daily staple, yanno?

JSully
04-16-2008, 12:22 PM
i thought you were asking how many fish oil caps to consume if you wanted 25g of fat.. my bad..

when I was on higher fat diets I would just add 1-2 tbsp of olive oil to my shakes..

I don't like consuming that much fat so I try to keep my fat intake around 50g coming from egg yokes, fish oil caps, cottage cheese and trace fats..

Aslin
04-23-2008, 10:47 AM
thats cool, cheers or the advice... you can see the fats i'm on in the file.. I was taking P.butter but i cant stand the stuff so now its just fish oil and olive oil.