View Full Version : upping fat, lowering carbs
04-05-2001, 04:20 PM
I've decided to help continue my drop in bf % that I'll raise my fat intake from about 15% up to 25% and drop my carb intake down to around 100g / day.
To get my dietary fat, I'll be using the following 3 sources:
To get the 50g (25%) of fat which I'll need in a day, I'll probably be eating 2 yolks, 3 tbsps PB, and around 25g of almonds. As long as I keep a caloric deficit in my diet and keep within the 25%-30% fat intake range, should this be able to help well in fat loss?
I guess I'll say the same thing that Paul said. And obviously you know. Caloric defecit is most important. I don't see much of a problem... though just by personal preference I would try to get some Flax in there for Omega instead of the almonds. Not sure how much fish you eat. I personally can never have enough.
And by the looks of the other two macronutrients, it appears you have hyooge protein. That's cool. You'll definately keep most of that muscle. Just another personal preference, I supplement 10g Glutamine twice a day when I'm in caloric defecit, and doing cardio. But I'm sure I don't get the whole 20g, even with the insulin spike...
But you should be good. You know what you are doing. If you don't like the results, switch it up to something else, etc... the usual thing. Good luck, bro.
04-05-2001, 06:02 PM
Doesn't sound like too much fat and with only 100g of carbs you should be burning fat like a madman. How much protein are you eating? like 150g? Sounds like a good weight(fat) loss diet to me.
04-06-2001, 03:26 AM
Might wanna throw some Flax and Primrose oil in there. Also some Olive oil. It doesn't contain omega 3 or 6's but it's unatured.
04-06-2001, 06:54 AM
There is nothing wrong with using almonds, they are a good source of monounsaturated fat and have some polyunsaturated too.
Using sunflower oil and Olive oil is a good choice. Sunflower oil is excellent in both poly and mono fats and olive oil is possibly the best monounsaturated fat source available.
If you're gonna add more fat I'd definatley say add sunflower oil. It really is the dog's bollocks.
Flax is a good choice also, but i don't see much wrong with your choice of fats.
Yates was onto something when he said primrose oil, it'll help your skin.
Although Monounsaturated fat (omega 9) is good for you, it's not essential. The ones you wanna go for are Omega 6 (polyunsaturated) and Omega 3 (superunsaturated). These are the EFA's Your body can synthesise omega 9 from the two essential sources.
Were you on about getting 50g of fat as a daily total or 50g of good fats? 50g per day does sound a little low, even though you're trying to make a calorific deficit.
Are you counting all the fat from your other sources of food like chcken etc...?
04-06-2001, 10:21 AM
Yes I'm trying to get in around 1800-1900kcal / day. 50g of fat would be 24-25%. That is counting all my sources, including chicken.
I used to use Flax Seed Oil but haven't bothered picking anymore up recently. Too expensive plus I love the taste of the 3 main fat sources I have chosen right now :)
04-06-2001, 10:25 AM
Good for you. Seriously though, sunflower oil is really cheap and really good stuff. If you ever decide to increase fat, while dieting or when you bulk again, i seriously suggest you add it to your diet.
04-09-2001, 04:46 AM
Our diets seem to be the same.I get around:150gr. of protein,100gr.of carbs(50gr. is postworkout),50gr. of fat(from flaxseed,olive oil,peanuts and some cheese).It's only 1500cals but I'm cutting.I've done 8 weeks and I have 8-12more to end.I had 10%bf and now I'm at 7-8% at 160lbs.It really works well.Well,as caloric deficit is the most important thing to watch out while cutting,it couldn't do anything but work,but the progress might be different,depending on the macros ratios.
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