PDA

View Full Version : Fat Survey



frankm007
07-07-2003, 01:31 PM
How much of your total calories come from fat?

ElPietro
07-07-2003, 01:42 PM
*raises hand*

Oh...LOL! I thought you were asking how many of us are fat! :p

Hmm...it's not generally the case THESE days for me, but when I am properly on my eating schedule I'd have to say 31+.

Relentless
07-07-2003, 01:46 PM
mine hovers around 50%

sometimes I have to do flax oil shooters to make sure I'm getting enough fat

fat is da bomb!! :)

ElPietro
07-07-2003, 01:49 PM
Yeah if I'm low on cals I'll throw a tablespoon of extra virgin in a protein shake and just chug it down.

I think when I was on plan it was something like 40-50% protein, around 40% fat and then the rest carbs.

WillKuenzel
07-07-2003, 01:49 PM
Usually around 40% (if not a little bit higher) on days I'm not refeeding.

frankm007
07-07-2003, 01:56 PM
OMG!!! what have i been doing lately!! mine's at 20%!! and now i sit here and see u guys all eat(drink) tons of healthy fats, lol... DOH! now, is this for cutting? bulking? maintenance..im lookin for a maintenance/cutting...

restless
07-07-2003, 01:56 PM
I voted 31+ but apparently my fitday report comes out with a average of 28%.

ElPietro
07-07-2003, 01:58 PM
Originally posted by frankm007
OMG!!! what have i been doing lately!! mine's at 20%!! and now i sit here and see u guys all eat(drink) tons of healthy fats, lol... DOH! now, is this for cutting? bulking? maintenance..im lookin for a maintenance/cutting...

It's for both, but I think cutting it's of paramount importance. I think if I was bulking I may up my carbs more, but in the end, would be getting more overall carbs simply from increasing my calories.

WillKuenzel
07-07-2003, 02:01 PM
:withstupi

I'm cutting now and taking in loads of fats but if I was bulking I would be too. The more reading I've done of fats the better of an idea I think it is.

Relentless
07-07-2003, 02:07 PM
Originally posted by frankm007
OMG!!! what have i been doing lately!! mine's at 20%!! and now i sit here and see u guys all eat(drink) tons of healthy fats, lol... DOH! now, is this for cutting? bulking? maintenance..im lookin for a maintenance/cutting...

for me, it's still about cutting... I'm down ~40lbs on a keto-based diet, which has an emphasis on fats and protein

but in general? I would rather have fats than carbs any day based on what I've learned about carbs...

Manveet
07-07-2003, 02:17 PM
about 25-30%, on a bulk.

frankm007
07-07-2003, 02:20 PM
alright, so for a maintenance/cut around 30% is fine?

where do u get ur fats anyway?
nuts, olive oil, flax seeds, pb...where else

ElPietro
07-07-2003, 02:25 PM
Steak. :cool:

WillKuenzel
07-07-2003, 02:33 PM
I also take fish oil caps and I eat about 6oz of salmon pretty much every night.

raniali
07-07-2003, 02:33 PM
Originally posted by ElPietro
Yeah if I'm low on cals I'll throw a tablespoon of extra virgin in a protein shake and just chug it down.


since when are extra virgins known for good fats?

frankm007
07-07-2003, 02:37 PM
fish oil eh, how many cals per capsule? and again, 30% sounds better? comes out to be like 107g for me.. =/

WillKuenzel
07-07-2003, 02:39 PM
10 calories per capsule. I take between 10-20 a day depending on how much fat I'm taking in from other sources.

ElPietro
07-07-2003, 02:41 PM
Originally posted by raniali


since when are extra virgins known for good fats?

I like to get as many virgins as I can, unfortunately, I don't have any extras, in fact I don't have any at all. Way to turn a diet thread into a depression thread! :cry:

*storms off*

frankm007
07-07-2003, 02:46 PM
lol, so %30 percent is fine?? LOL...

30 fat
40 pro
30 carb

look good??

maybe this is why my skin is always dry and lips too..hmm..low fat, DOH!

ElPietro
07-07-2003, 02:48 PM
Yeah that looks fine to me. You can always add more fat or protein at the expense of carbs sometimes. But it doesn't have to be, nor will it be precise all the time, just use it as a ballpark guide basically.

frankm007
07-07-2003, 03:17 PM
i just modified my diet to see what it would look like, it's insane... i feel as if im not getting ANY carbs at all... check this out;

Meal Planner Sample (maintenance)
Weight: 170lbs (77.27kg)
Total calories: 3230 calories (bodyweight x 19)

37% protein (weight x 1/1.5/*1.5725): 298.775g, 1198 calories
38% carbs (weight x *1.805/2/3): 306.85g, 1227.4 calories
25% fat (weight x 0.3/0.4/*0.53): 89.72g, 807 calories

Note: 1 gallon (16c) of water daily!

Meal 1 - 8:30AM
1 centrum chewable tablet
Breakfast Shake/Meal
1 cup dry oatmeal (300 cals, 6g fat, 10g pro, 54g carbs)
1 cup fat-free milk (90 cals, 0g fat, 9g pro, 13g carbs)
1 Tbsp peanut butter (95 cals 8.5g fat, 4.5g pro, 2.5g carbs)
1 scoop optimum whey (110 cals, 2g fat, 22g pro, 2g carbs)
--------------------------------------------------------------
595 cals, 16.5g fat, 45.5g pro, 71.5g carbs

Meal 2 - 12:00PM
2 slices brannola country oat whole grain bread (220 cals, 3g fat, 8g pro, 36g carbs)
2.6oz starkist tuna creation (70 cals, 1g fat, 15g pro, 0g carbs)
1 tbsp mayonnaise (100 cals, 11g fat, 0g pro, 0g carbs)
-
1 cup fat-free milk (90 cals, 0g fat, 9g pro, 13g carbs)
3/4 cup kashi go lean cereal (120 calories, 1g fat, 8g pro, 28g carbs)
---------------------------------------------------------
600 cals, 16g fat, 40g pro, 77g carbs

Meal 3 - 2:00PM
Pre Workout Shake
2 scoops optimum whey (220 cals, 4g fat, 44g pro, 4g carbs)
1 cup water
1 1/3 cup frozen strawberries (100 cals, 0g fat, 0g pro, 24g carbs)
1 tbsp udo's choice oil (135 cals, 14.5g fat, 0g pro, 0g carbs)
--------------------------------------------------------
455 cals, 18.5g fat, 43g pro, 28g carbs

3 Penguin Caffeinated mints (15 minutes pre workout)
Train/Cardio - 3:00PM

Meal 4 - 4:00PM
Post Workout Shake
2 scoops optimum whey (220 cals, 4g fat, 44g pro, 4g carbs)
1 tsp unsweeted koolaid
1/3 cup supplement direct pure dextrose (292 cals, 0g fat, 0g pro, 75g carbs)
1 tsp creatine (5g)
1 tsp glutamine (5g)
----------------------------------------------------
512 cals, 4g fat, 44g pro, 79g carbs

Meal 5 - 7:00PM
(5.6oz. raw/4oz. cooked) perdue thin sliced chicken breast (160 cals, 3g fat, 36g pro, 0g carbs)
1 cup vegetables (approx. 90 calories, 0g fat, 3g pro, 18g carb)
1 tsp olive oil (120 cals, 14g fat, 0g pro, 0g carbs)
----------------------------------------------------
370 cals, 17g fat, 39g pro, 18g carbs

Meal 6 - 10:00PM
(6oz. raw) steamed basa fillet (300 cals, 12g fat, 50g pro, 0g carbs)
1 cup vegetables (approx. 90 calories, 0g fat, 3g pro, 18g carb)
-
1 cup fat-free cottage cheese (160 cals, 0g fat, 30g pro, 10g carbs)
----------------------------------------------------
550 cals, 12g fat, 83g pro, 28g carbs

TOTAL
Calories: 3082 (-148)
Protein: 294.5g (-4.275)
Carbs:_301.5g (-5.35)
Fat: 84g (-5.72)

raniali
07-07-2003, 03:23 PM
300g of carbs and that feels like nothing!?!?
everyone is different - but i only eat that much on a refeed (or when consuming an entire chocolate cake.)

frankm007
07-07-2003, 03:33 PM
i guess im seeing it from the diet prespective... basically those carbs come from oatmeal, some fruit, wheat bread and the veggies... i think i can finally see the sacrifice this will take :) but well worth it!! my first cut was horrible..i lost sooo much weight and muscle...i gained back 20lbs, and cut again, for the first time i had some decent abs and didnt loose TOO much muscle, although i did... this time around im gonan bulk again and cut down the right way... this seems to be the way...

frankm007
07-07-2003, 03:50 PM
hmm..i should replace the mayonnaise eh? how about that olive oil, good or not?

bradley
07-07-2003, 05:02 PM
Originally posted by frankm007
hmm..i should replace the mayonnaise eh? how about that olive oil, good or not?

Olive oil:thumbup:

Assuming that you have taken in enough EFAs for the day:)

If you want to increase your carb intake then drop the protein down to 1g per lb., which is plenty IMO.

frankm007
07-07-2003, 05:04 PM
and the mayo? =/ heh...i dont really need it anymore since im eating the starkist tuna creations! Mmmmm :D

bradley
07-07-2003, 05:07 PM
Originally posted by frankm007
and the mayo? =/ heh...i dont really need it anymore since im eating the starkist tuna creations! Mmmmm :D

If you don't need it then leave it out. It is not the best source of fat, but then again it is not the worst.

Drop the mayo and go with more healthy sources of fat, since you have discovered the tuna creations.

Stabber
07-07-2003, 05:08 PM
How do you guys figure out your intake split? My intake is like this:
2300-2600 calories
190grams of protein
120grams of fat
180carbs

I'm assuming there's a formula?

bradley
07-07-2003, 05:14 PM
Originally posted by Stabber
How do you guys figure out your intake split? My intake is like this:
2300-2600 calories
190grams of protein
120grams of fat
180carbs

I'm assuming there's a formula?

190*4= 760 cals

760/2500= ~30% protein (assuming 2500 cals for daily calories)

120*9=1080 cals

1080/2500=~43% fat

180*4=720 cals

720/2500=~29% carbs

Remember

1g carbs and protein = 4 calories
1g fat = 9 calories

frankm007
07-07-2003, 07:18 PM
okay now the dilemna... lower protein and boost carbs...or just lower carbs..

i don't do anything... i sit on my ass all day, goto school...walk every once in a while... and train hard in the gym... hmm...

bradley
07-08-2003, 02:33 AM
Originally posted by frankm007
okay now the dilemna... lower protein and boost carbs...or just lower carbs..

i don't do anything... i sit on my ass all day, goto school...walk every once in a while... and train hard in the gym... hmm...

I just made the suggestion because it sounded as though you wanted to eat more carbs. Don't get me wrong there is nothing wrong with eating that much protein, but I do not think it is really helping much either.

The calorie balance at the end of the day is going to be the important factor, not the macronutrient ratios. You will expend more calories with the higher protein intake due to the thermic effect of food, but this will not really be that significant in the grand scheme of things. Just means you won't be able to switch out protein and carbs gram for gram.

Stabber
07-08-2003, 07:04 PM
Originally posted by bradley


190*4= 760 cals

760/2500= ~30% protein (assuming 2500 cals for daily calories)

120*9=1080 cals

1080/2500=~43% fat

180*4=720 cals

720/2500=~29% carbs

Remember

1g carbs and protein = 4 calories
1g fat = 9 calories
so my split is 30/43/29
Is that good? 30% protein. 43% fat. 20% carbs?
I'm cutting :D

bradley
07-09-2003, 02:17 AM
Originally posted by Stabber

so my split is 30/43/29
Is that good? 30% protein. 43% fat. 20% carbs?
I'm cutting :D

Yeah, that would be my estimate assuming that you are taking in 2500 cals per day. The macro breakdown is fine assuming that you are getting in adequate protein and EFAs.