Does anyone actually follow the fat recommendation given in this section? (.45g)

[Gxp23]

I find it very good, but I'm no cumminslifter lol.

Any other cheese I love, but cottage needs to be accompanied with many other flavours and textures.

[Raphyx]

Any other cheese I love, but cottage needs to be accompanied with many other flavours and textures.

I usually mix mine with grapes or apples. Absolutely delicious

[Gxp23]

I usually mix mine with grapes or apples. Absolutely delicious

I tried it with pineapple once, I think thats what put me off even more, the texture mix was no bueno. You can buy little packets of it with crackers and chilli sauce over here, might try that one time if I get the notion.

[robchap]

Actually, that's the absolute least amount of dietary fat you should be consuming.

I consume 250 to 300+ grams of dietary fat every day.

Why don't you stop consuming processed fast foods (protein shakes) and focus on proper nutrition -- for example, eat a fatty steak or a fatty fish like salmon along with a big salad drenched in blue cheese dressing made with EVOO. That one meal can provide 100 grams of fat, easily.

300 grams of fat sounds extremely high. That's 2700 calories from fats alone.

[cls91]

300 grams of fat sounds extremely high. That's 2700 calories from fats alone.

Many people with Pugs stats will consume 3,500+ calories daily; and following a ketogenic diet, 2,700 calories really isn't that much.

[kmoff77]

Any other cheese I love, but cottage needs to be accompanied with many other flavours and textures.

I've heard people mix it with salsa. I tried that last night and didn't like it at all. Sounds weird but I usually just put pepper on mine and eat it straight out of tub.

[WMLifting]

Cliffs?

[mattvdh]

I don't really see what's so difficult about meeting protein or fat requirements. Fry some eggs with butter or oil, have a side of bacon. That's about 30-40g's of protein and fat right there. For lunch have a pork chop or two with a side of greens, for dinner have a steak and add a salad. Then finish off the day with a snack like roll up some cheese with meat, and/or a scoop of peanut butter. That'll meet all of your macro and fiber requirements. Fill in the remainder of calories will carbs. Its easy.

[jolanar1]

I find fat minimums much harder to reach than protein.

I just keep some walnuts on hand. 20g fat per 1/4 cup. That or whole milk, olive oil will do the trick.

I don't have any anecdotal evidence to say that its helping me as I wouldn't be able to pinpoint specifically what great benefits are from fat versus other good eating habits. All I know is when I don't eat processed food and hit my macros/micros I feel fanfukingtastic in my body and my mind.

[Gxp23]

I've heard people mix it with salsa. I tried that last night and didn't like it at all. Sounds weird but I usually just put pepper on mine and eat it straight out of tub.

Meh, I will stick to my mature cheddar grilled on toast for the time being lol.

Cliffs?

Fat intake and such.

[naturalist]

Fat and protein are extremely easy to reach if you're bulking and you know what you're doing, nutrition-wise. It's a little more difficult when cutting, however if you restrict filling carbs for the sake of fulfilling fat and protein then it's an easier feat.

[naturalguy]

What should I use then? LBM? What kind of fat intake would you recommend?

LBM is definitely better than using bodyweight, as far as how much, it's highly individual based on many factors.

[health4life24]

300 grams of fat sounds extremely high. That's 2700 calories from fats alone.

After you meet your protein and fat requirements it really is personal preference what you fill the remainder of your calories with. When I am bulking I average daily anywhere's between 170 - 200 grams of fat per day.

[Domicron]

I know that you're working the sarcasm here but it's really amazing to me that it's the same people that eat 150g of plain rice at every meal that want to sacrifice fats.

my fat average is not much higher than my macro minimum and if i don't count protein i can easily under eat. i always eat my carbs.

[Complex89]

I do. I eat at least 60g per day. I average about 76g per day. On rare occasions, I go into the 100s. And this is without even trying. I started using 2% milk instead of skim and started using 2 scoops of peanut butter in my protein shakes. After that, the rest of the fat just comes in my diet. Beef, pepperoni, cheese, ham, cottage cheese, peanuts, nutella, crackers, etc...

[EjnarKolinkar]

I find fat minimums much harder to reach than protein.

I just keep some walnuts on hand. 20g fat per 1/4 cup. That or whole milk, olive oil will do the trick.

Does not sound like you are having too tough a time, smart move with nuts, easy to get fats there. Beef, chicken thighs, bacon or salmon gets it done easy too.

I think so many people look to a food to "dose" fats. I try to think more about using fats to improve dishes. Saute green beans in some oil, a little cheese in a salad, a few fried eggs on top of beans and rice, etc.

When things go south nuts and nut butters get the job done for me.

[patroclus32]

I don't really see what's so difficult about meeting protein or fat requirements. Fry some eggs with butter or oil, have a side of bacon. That's about 30-40g's of protein and fat right there. For lunch have a pork chop or two with a side of greens, for dinner have a steak and add a salad. Then finish off the day with a snack like roll up some cheese with meat, and/or a scoop of peanut butter. That'll meet all of your macro and fiber requirements. Fill in the remainder of calories will carbs. Its easy.

Its not difficult

[WonderPug]

300 grams of fat sounds extremely high. That's 2700 calories from fats alone.

I maintain my weight on ~4,000 calories so my dietary fat intake is not surprising. Protein intake is generally 150 to 250 grams, with low carb intake almost exclusively derived from vegetables and nuts.

[ErikTheElectric]

lol nope. Get about 35-45g of fat a day.


no phucks given.

[AlwaysTryin]

I don't go off a gram amount, rather never let me fat intake go below ~20%

[Nav1991]

I had to start counting the amount of nuts I was eating because I was eating over my daily fat intake. I'm ~75kgs(165lbs) and I have 100g of fat a day, and like I said, i struggle to keep below that!

Whole eggs, fatty fish and of course the best of everything food related, peanut butter. Easy!

[Hyperflux]

Do the dietary guidelines in this section (.45g/lb fat, .8g/lb protein, rest in carbs) apply to competitive strength and power athletes (powerlifters, weightlifters and strongmen)? Or just bodybuilders? I would think that dietary guidelines would be different since this type of training causing more systemic stress which calls for better recovery but I'm not sure.

[EfficientLiver]

yes, it's very easy to hit fat minimums, as long as you DON'T AVOID FAT.

Eating rice, broccoli, and the whitest chicken meat (obviously never eating the skin)....may make it very hard. Eating only egg whites....may make it hard. Using Fat Free dressing, eating fat free yogurt....then saying "it's so hard to hit fat intakes, should I chug fish oil and olive oil?" -- Not saying this is op or others, but I hear this all the time. Stop fearing the fat...and it is easy. Oh ****, I just ate something that was 300 cals w/ 20g of fat...no fuks given...by your body, actually your body will say thank you.

1 serving of avo for me is half the avo....usually end up eating 1 avo per day. I don't force myself to, I just like it and am not afraid of it.

More of a direct answer to OP question, I don't kill myself if I don't think i ate very much fat in a day. I'll just try to eat more the next day or not... This game is not nearly as exact as you think it is.

[germaine07]

Would anyone else like to see an optimal range, specifically for athletes, of dietary fat intake based on bodyweight? Do we need one? We need about 6-10g of EFA a day don't we, so is beyond that just a matter of how the individual responds based on hormonal fluctuations and energy/mood?

[WMLifting]

Would anyone else like to see an optimal range, specifically for athletes, of dietary fat intake based on bodyweight? Do we need one? We need about 6-10g of EFA a day don't we, so is beyond that just a matter of how the individual responds based on hormonal fluctuations and energy/mood?

I believe that could relieve some of the questions. I would enjoy seeing you create it to be honest.

[Follix]

For me it's way harder to reach fats than protein macro... Lean meat and starchy carbs being staple of my diet. (i.e.I prefer top sirloin to a fattier cut of beef)

I only count calories but try to be in the 0.45g ballpark everyday... (that mean over an ounce of almonds per day and generally at least 3 whole eggs)

[determined4000]

unless you are really calorie restircted, most people I see who have trouble or chose not to eat the minimal fat amount are volume eaters who dont want to give up 200 cals on 2tbsp of food if they can eat cups of volume of carbs
They prefer volume due to an incurable lack of satiety...because they dont eat enough fat.

[Nexxus]

No, I'm citing a different philosophy, which is going lower than .45 . I just don't understand why if .45 is the standard and its so obvious why does almost every good natural bodybuilder not eat that many fats? Surely if it affected your hormones so badly they would have stopped by now?

You realize that it's mainly during the contest prep phase where they consume ridiculously low amounts of fat right? During the offseason they'll still have more than the minimum fat intake.

Anyways I'm consuming 4400kcal right now, fats are anywhere between 100-180g on average days

[lee__d]

Even going by the stickies, the fat recommendation is a huge range.

.4-1g per pound If you're lean or avg...an .4-1g per lb of lbm if you're 'high bodyfat'.

I'm also quite sure there aren't many, if any studies talking about 'optimal' fat intake. Once you get the efa's fat intake is going to be individual IMO.

I hate recommending things based on using uncontrolled experience/anecdote, but in the case of fat intake I think Thats what one must do. I've had fat intake high and low and I don't feel any noticeable detriments either way.

If you really want to play it safe, you can probably start in the middle and adjust downwards or upwards. Outside of preference (or insulin resistance or other health reasons), I don't see why anyone wouldn't want consume the minimum amount of fat they could. And this especially holds true when bulking (we've seen blood work improvement from people in a deficit eating only Twinkies or McDonald's. Now if you're only in a small surplus it isnt likely to matter either, but I'd still stay away from a high fat bulk).

So as much as I hate to say it, you should probably play with numbers in that range and see what has you feeling good and enjoying your food.

[fat2fit4real]

I really wish I didn't hate avocado. Maybe I need to give it a few more shots with different foods.