Hey everyone this is my first post. I have been reading and watching this site for the past 5-6 months. I am currently in a cut. I have gotten my calories down to about 2000 a day right now. I am 5'11 and 176 right now, my BF is probably around 16-17%. My protein intake varies between 170-220 grams per day and my carbs varies between 130-170 but I cant seem to get my fat above 50 grams a day. I try to always get 1 serving of almonds in a day, one serving of pb in too. Any suggestions of ways to bump up fat, should i take shots of olive oil? of course I would love to find a fat with no carbs. Plus if I were to eat more almonds or pb I would be over my calories which I plan on dropping down to 1800-1900 real soon. Do you recommend cutting out some carbs or protein shakes and replace them with more servings of almonds or anything else? Any advice will be appreciated. Thanks.
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05-03-2012, 06:18 AM #1
Cant seem to get enough fat intake.
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05-03-2012, 06:24 AM #2
http://www.livestrong.com/article/25...ado-nutrition/
http://www.livestrong.com/article/30...-oil-calories/
http://www.livestrong.com/article/30...n-information/
EDIT: I cut up one whole Hass avocado and add it to my salad, I then add one table spoon of extra virgin olive oil and balsamic vinegar on top as my dressing.
I hard boil two eggs, then drizzle extra virgin olive oil and a little salt and pepper on top.
I add extra virgin olive oil on top of all my veggies. I love the taste, and its good for the body.
Almonds make good snacks, almond butter on apples tastes friggin' AWESOME!
http://www.livestrong.com/article/27...ood-fat-foods/
http://www.livestrong.com/article/30...-healthy-nuts/
.Last edited by HILMAN76; 05-03-2012 at 06:40 AM.
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05-03-2012, 06:30 AM #3
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05-03-2012, 06:32 AM #4
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05-03-2012, 06:38 AM #5
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05-03-2012, 06:47 AM #6
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05-03-2012, 07:18 AM #7
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05-03-2012, 07:28 AM #8
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05-03-2012, 08:02 AM #9
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05-03-2012, 08:08 AM #10
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05-03-2012, 08:10 AM #11
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05-03-2012, 08:19 AM #12
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05-03-2012, 08:33 AM #13
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05-03-2012, 08:42 AM #14
One gram per pound of lean body mass is a good rule of thumb but even it is by no means an absolute requirement. Most of the available medical and nutritional literature quotes suggested daily intake for physically active male athletes at levels below the "1gm per pound LBM". Having said that, the large gaps in literature paired with obvious bias at both ends of the spectrum makes me hesitant to quote any specific values. For myself, the daily goal is anywhere between 0.75gm to 1gm per pound of lean body mass, but I frequently will consume even more than 1gm/lb-LBM simply due to dietary preferences.
What I can tell you for sure is that the OP doesn't need to be going out of his way to eat 170-200+ grams of protein a day, especially if he's using protein supplements to get him there. Any extra protein you eat over a period of time doesn't result in extra muscle synthesis - it's simply used for the ~4kcal per gram energy it provides. Those calories, imo, are often better allocated elsewhere via increased dietary fat/carbs. Yeah carbs are "inessential" to a large degree, but having muscles with adequate glycogen stores will result in higher quality workouts.
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05-03-2012, 09:48 AM #15
Thanks for the info msm. I see alot of great posts from you on this site. I will lower my protien intake some to compensate for more calories to put toward fats. am I i over critical with the fat levels or is it important to get my numbers up? Again I average 50 grams, when I have a higher calorie cycle day my fat is more within range around 75 grams. Thanks again everyone for your input and yes cheese is a part of my diet, in fact i used to buy reduced fat cheese up until a few months ago when I started my cut and realized I needed more fat.
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05-03-2012, 09:50 AM #16
butter
Don't Drink, Don't Smoke, Watdo you do?
-----CUT STACK---
GROUND BEEF
WHITE BREAD
CHICKEN
2% MILK
BROCCOLI
LOW FAT ICE CREAM
THOSE YOGURTS WITH THE CANDY THING ON TOP
SUGAR FREE JELL-O
FIBER ONE GRANOLA BARS
APPLES
ORANGES
PICKLES
COFFEE
MARLBORO 100's
MORE COFFEE
------------------------------
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05-03-2012, 10:12 AM #17
Dont mean to stray off topic but wanted to check if you all think that at 5'11" 176lbs cutting down to 1600-1700 calories would be ok. If not what do you think the lowest number would be benificial for me. I started at 2200 to 2100 to 2000 and the past two weeks i have been at 1900, but i keep going 50 to 100 calories over 1900. I want to get real strict these next two months with my numbers.
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05-03-2012, 10:20 AM #18
At 50g/day your probably fine but optimally I would try and hit the .35-.45g/lb of body mass. I would keep an eye towards sustainability and satiety when thinking of hitting your fat macro. Eat things you enjoy that have fat rather than add olive oil or butter to them For me steak/eggs/cheese/burger/salmon/avacado make up the majority of my fat macro. Find some high fat foods you like and fit them in.
P.S. Nuts suck for satiety they are too low volume/high calorieMy Reverse Diet Log
http://forum.bodybuilding.com/showthread.php?t=153750981&p=1077733831#post1077733831
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05-03-2012, 10:24 AM #19
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05-03-2012, 10:34 AM #20
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05-03-2012, 11:54 AM #21
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05-03-2012, 12:03 PM #22
- Join Date: Nov 2011
- Location: Ohio, United States
- Age: 45
- Posts: 751
- Rep Power: 229
nuts, avocado, real butter, whole milk, I don't see how anyone has a problem hitting their fats unless they're lactose intolerant and allergic to nuts.
USMC Veteran 2000-2005
Personal
Responsibility
In
Daily
Efforts
Oct-2011: 340 lbs. ~45% BF Start 1st Cut
Apr-2012: 263 lbs. ~32% BF
Oct-2012: 215 lbs. ~23% BF End 1st Cut, Start 1st Bulk
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