Need help with FATS on my cut.

[MSU_Accounting]

Hey guys,


I hope some of you experts can help me with my cutting diet. Just wondering what would be the best fats to add and what % of my macros should come from fat? One of my protein sources (tuna) has 12.5 grams of fat in 6.25 servings, which is how much I will be eating every day.

To add with the fat from tuna, I currently have all of the following:
Almonds
Walnuts
Flax oil
Fish oil

So how much and of what would be optimal? If you want to tell me why that would be awesome too.

Which ones are best for the brain?


Thanks in advance

[Tom Bro]

Hmm. Need more info.
What kind and how much exercise are you doing?
What is the rest of your diet like. How many grams of carbs and protein are you getting? Sometimes it's better to replace something than to just add it.

[MSU_Accounting]

Originally Posted by Tom Bro

Hmm. Need more info.
What kind and how much exercise are you doing?
What is the rest of your diet like. How many grams of carbs and protein are you getting? Sometimes it's better to replace something than to just add it.

I lift 4-6 days a week. I do alot of heavy compound lifts and plan to continue doing so throughout this cut. Usually around 9-12 sets per muscle group. Rep range is 1-8. I probably won't start doing cardio until I get down to around 12-14% bf.

I haven't figured out the rest of my diet yet but here is what I have so far that has to stay in the diet on a daily basis:

Fat/Carb/Prot
Non-workout days: Tuna/Chicken 3 Shakes 39.25g/0g/278g
Workout days: Tuna/Chicken/4 Shakes 39.25g/0g/321g

I was planning to build my fat and carb choices around my above protein intake. I also plan to start out at 2500 cals per day and adjust from there.

Originally Posted by Tom Bro

Sometimes it's better to replace something than to just add it.

I am building this diet from scratch. If you need any other info let me know. Whatever advice/insights anyone can give would be great.

[Dip87]

If I were you I would replace all of that tuna with salmon instead. Tuna is filled with mercury and salmon isn't anywhere near the mercury levels as tuna and salmon has a much better omega3-6 ratio

[Tom Bro]

0 carbs? Bad move. (actually I just read what you said about building your carbs around the protein intake) Where do you plan on getting fibre from? If you're getting 0 carbs, chances are you'll be getting next to no fibre, which puts unnecessary stress on your bowels. Also, if you're doing those heavy compound movements, your muscles will be starving for glucose. Wholemeal pasta is your friend. An awesome source of complex carbs and fibre.
Replacing the tuna with salmon is a good idea, because you'll be eating so much of it. Or you could always go half half if you're not super keen on salmon.
Olive oil is a super food. I'd use it with all of your cooking. And over your fish too. An awesome way to add fat into your diet.

[MSU_Accounting]

Meal 1
Shake
.5 C Blueberries
.25 C Strawberries
1 C Oats
1 tbsp Fish oil

Meal 2
Chicken Breast
Banana
1 Tbsp Almond Butter

Meal 3
Tuna
1 C Oats

Meal 4
Shake
1 C Oats
Apple

Meal 5
Chicken Breast
1 Cup Oats
1 tbsp. Fish Oil

Meal 6
Tuna
1 C Oats
.5 C Blueberries
.25 C Strawberries

Meal 7
Shake
1 tbsp Almond Butter

Post workout shake
+100g carbs +44g Prot


Non-Workout Days: Cals 2570
Workout Days: Cals 3146 18.3%/Fat 38.3%Carbs/43.4%Prot.

This is what I have now. I am going to run with this for 4-6 weeks and see what happens unless anyone sees anything wrong with it.