Sup guys, quick question -
I've been high carb dieting for a long time, only recently just started adding in protein and fat. Fat has always been low, not so much because of the 'fat makes you fat' myth but because of convenience for calorie cutting. Is it reasonable to assume that a person who has not been eating over 20g of fat a day for the past 3 years, their body will store fat more readily than a person who has? And if so, what is the minimum amount of fat i should be eating? How would i go about introducing more fat into my diet?
.5g/LBM minimum is a good goal to shoot for. As for how to introduce more fat, a spoon or fork works wells.
I'm about your weight and i consume roughly 30g of fat per day. But i'm not trying to get my percentage down.
I've been @ 250 kcal above maintenance, and i'm certain i've put on two pounds of fat.
You can't be certain unless you get properly examined for body fat percentage.
"The only easy day was yesterday."
I have less than 115 lbs of LBM and I regularly get in 60-90g fat daily.
If your calories don't change, you won't get fatter from changing to a relatively fattier mix.
Every day and every night i'm examining my midsection. Talk about insecure, but.. =) I have read that fat is more readily stored as fat than protein or carbs, is this true?
In a caloric excess, possibly. In a deficit, not an issue.
I'm not in a deficit, taking the slow bulk + cut route to body recomposition.
edit: + Going to begin cutting when i feel i've made sufficient gains.
Last edited by Steele; 09-04-2006 at 03:56 PM.
0.5g/lb lbm isn't excessive. Make sure you get in some saturated fat (Berardi suggests about as third of your fat as saturated fat) for endocrine/test production.
Would that be the fat found in red meats?
Fats are also essential for many of your body's natural functions, especially in the production of many hormones.
Bench: 45 lbs Bench: 235 lbs
Squat: 95 lbs Squat: 285 lbs
Deadlift: 100 lbs Deadlift: 330 lbs
Yeah =) I'm doing my best to get EFA's and using canola/olive oil with protein meals, but don't actually eat any red meat. Will need to rectify that asap.
Canola isn't all that great (mixed reviews out there about it), but olive oil is wonderful stuff, so is butter, fish oil, avocado, raw nuts, egg yolks ...
Is there a great difference between what sources you should get saturated fat from? Is the saturated fat from cheese good enough? =)
Sure. Cheese is an excellent source of saturated fat.