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PhilsterT
04-29-2005, 11:50 PM
I thought that you wern't supposed to eat fat (so I have like no-fat milk and what not) but that's wrong isn't it? I guess I'm on my bulk, so I want to binge on food (fats) right? I've finally found ways to get all my protein, but most of them are low-fat foods. So...how much fat should I be aiming for?

Built
04-29-2005, 11:57 PM
Hey there Philster -

Fat got a bum rap a few years back, everybody jumped on the low-fat bandwagon, and ... we are fatter than ever.

There is really no magic to the ratios.

Your diet should be concerned with protein grams and calories.

Figure out the protein - between 1 and 1.5g per pound bodyweight (or goal weight, if you're really overweight and cutting), calories where they need to be for your physique goals, and add in carbs into the meals near your lifts, and elsewhere if overeating isn't a concern (carbs tend to stimulate appetite). Fats become a caloric ballast.

For example, I'm cutting, and my fats make up between 30% and 50% of my total cals.

I split my protein into 6 servings, and eat most of these servings with veggies or fruit.

I add in fats with all my meals except the ones right before and right after I lift - for those, I want the insulin response.

I eat this way bulking or cutting. The only thing that really changes is the calories.

PhilsterT
04-30-2005, 12:26 AM
I see. So, I should stay away from the fat free foods.

What about wheat products? I know wheat is more healthy and has more protein, but it has low fats? Should I go white?

(Built -- I knew you were a women, but it was awesome to see the big picture of your avater--posted in another thread. It was funny because the only way for me to tell that you were a women by that photo was that your fingernails were painted. Nice picture.)

Built
04-30-2005, 12:32 AM
Hehehe... thanks.

I should post up a gallery or something, maybe start counting off the number of posters who think I'm a guy LOL!

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See, the thing with fat free foods is they're still calories. Use them if they work into your macros and calories the way you need them to.

This is my current diet. Lemme know if it makes sense.

I'm cutting, so I'm below maintenance most days, but like I said, for a bulk, I just go the other way.

Basically, it's structured around the protein - 1.2-1.5g per pound, roughly, fats for satiety and as a caloric ballast, carbs added in around lifting.

*******************************
Baseline supps:

Calcium citrate: 750 mg daily
Glucosamine, 1000mg daily
MSM, 1000 mg daily
Fish oil 10g daily
Selenium 200 micrograms daily
Cod liver oil
Vitamin D3 1000 IU daily
vit E 400 IU
Multi B-50
Gram vit C
Caffeine tablets as required, and before all workouts

Maint cals for me: 2300 daily

Trying to maintain 10-15% calorie reduction

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(4 days a week, lifting days)

Sample lifting menu:

M1: 5 hard boiled egg whites with one yolk, tiny pat of butter, salt
M2: cup cottage cheese, half an apple, level tablespoon natty PB
M3: romaine, homemade dressing (olive oil, vinegar, spices), half avocado, 4 oz chicken breast
M4: 4oz chicken breast, broccoli, small pat of butter.

Afternoon snack: protein waffle, possibly some fruit or jam depending on my remaining calories available.

1-2 hours later: train (no cardio)

M5: whey shake, one scoop (24g protein) no dextrose, just creatine
followed by protein waffle, might have dab of jam if I have the calories to spare

M6: steak, broccoli, multigrain pasta, tiny pat of butter


source grams cals %total
Total: 2034
Fat: 74 663 33%
Sat: 19 167 8%
Poly: 9 85 4%
Mono: 30 266 13%
Carbs: 141 500 25%
Fiber: 16 0 0%
Protein: 212 850 42%

*******************************

(2-3 days a week: AM empty cardio: 20 mins fast walking outside)

Sample non-lifting menu:

M1: 5 hard boiled egg whites with one yolk, tiny pat of butter, salt
M2: cup cottage cheese, quarter of an apple, level tablespoon natty PB, 2 walnuts
M3: romaine, homemade dressing (olive oil, vinegar, spices), half avocado, 4 oz chicken breast
M4: 4oz chicken breast, other half avocado, broccoli, small pat of butter.
M5: steak, broccoli, pat of butter
M6: cup cottage cheese, quarter of an apple, level tablespoon natty PB, 2 walnuts

Total: 1756
Fat: 96 865 50%
Sat: 23 206 12%
Poly: 20 180 10%
Mono: 38 339 20%
Carbs: 53 163 9%
Fiber: 12 0 0%
Protein: 177 708 41%

PhilsterT
04-30-2005, 01:00 AM
Sorry, you're really advanced for me.

I'm unfamiliar with "macros."


...fats for satiety and as a caloric ballast...
I'm a little confused on what you mean here. Sorry, still new into the nutrition world.

That's hella fricken' cool. You have all the things broken down: oils, MSM...--what not.

Nutrition is harder for me, so I just eat a lot (bulk) or cut down my eating a little and up my cardio--it works.

You say everything is balanced around the protein intake: assuming I get 150 g of preotein daily, where should my fat be around? Can I eat too much fat?

Built
04-30-2005, 01:05 AM
Macros = macronutrients.

Micronutrients are things like vitamins and minerals.

Macronutrients are proteins, carbs and fats.

No, you really can't eat too much fat, given your caloric needs are being met.

IE I'm not saying they're free foods, I'm saying if you need 3000 cals a day, and 250g of protein, well, that's 1000 cals from protein, and the rest gets made up with the carbs and the fats.

I'm insulin resistant, so I have to be careful to keep the carbs down to a dull roar or I get REALLY hungry.

For a bulk, this is okay, but not for a cut. So I tend to fill up a lot of my non-protein calories with fats.

Good fats.

Olive oil, avocadoes, walnuts and almonds, egg yolks, butter, fish oil, natty PB.

No trans fats.

PhilsterT
04-30-2005, 09:50 AM
Alright, thank you so much.

ReelBigFish
04-30-2005, 10:19 AM
fats are also important in production of Testostorone.

spencerjrus
04-30-2005, 12:13 PM
fats are also important in production of Testostorone.


Very important, I would reccomend getting at least 30% of your total calories from healthy fat sources.

PhilsterT
04-30-2005, 04:09 PM
So, which fats are the best for you (or good)? Anything but saturated fats?

Nuts, olive oil, eggs, tuna, fish, meat (what kind?) = good?

TheGimp
04-30-2005, 07:39 PM
So, which fats are the best for you (or good)? Anything but saturated fats?

Nuts, olive oil, eggs, tuna, fish, meat (what kind?) = good?

A certain amount of saturated fat is required for testosterone production, around 20g a day IIRC. Also saturated fat is not necessarily as bad as it is made out to be. I am sure Built can tell you all about the virtues of coconut milk for instance :)

danlifter
04-30-2005, 09:32 PM
You dont want unhealthy fat. But healthy fat like omega 3 and omega 6 actually help in building muscle mass. If you dont get enough healthy fats in your diet then you will not build muscle. Fat does not equal bad, eating healthy fats is very beneficial to bodybuilding and your health. Healthy fats are found in, olive oil, flax oil, fish, nuts, canola oil, etc..