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  1. #1
    Registered User cuttymcgavin's Avatar
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    Cant seem to get enough fat intake.

    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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  2. #2
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    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 07:40 AM.
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  3. #3
    Merry Christmas, Bob. cnh57811's Avatar
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    Eggs with cheese.
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  4. #4
    Registered User cuttymcgavin's Avatar
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    Thanks for the links, Iam going to switch out regular PB for some almond nut butter.
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    Originally Posted by cuttymcgavin View Post
    Thanks for the links, Iam going to switch out regular PB for some almond nut butter.
    I added two more links to the list.
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  6. #6
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    I have trouble getting enough fats in too just because they're not very satiating.Salmon and eggs are two high fat foods that are somewhat filling though.
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  7. #7
    Registered User ijericho's Avatar
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    Originally Posted by jgm815 View Post
    I have trouble getting enough fats in too just because they're not very satiating.Salmon and eggs are two high fat foods that are somewhat filling though.
    Weird, I've always felt the opposite.

    Salmon, eggs, cheeses, steak, avocados, almonds, and whole milk have always kept me full and satisfied while cutting.
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  8. #8
    Doc Holliday msm00b's Avatar
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    Why are you eating so much protein?

    TBH, you're not getting any benefit (other than calories) for every gram above 150.
    Lifts:
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    Deadlift: 415lb
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    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

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  9. #9
    Registered User cuttymcgavin's Avatar
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    Originally Posted by msm00b View Post
    Why are you eating so much protein?

    TBH, you're not getting any benefit (other than calories) for every gram above 150.

    I was under the impression that I needed at least one gram of protien per pound of body weight. Especially at a calorie deficiency. Do u recommend staying at 150g or under at my current weight of 176?
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  10. #10
    Registered User AGio's Avatar
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    Originally Posted by msm00b View Post
    Why are you eating so much protein?

    TBH, you're not getting any benefit (other than calories) for every gram above 150.
    Can you expand on this? Everything I've been reading leads to conclusions that anywhere from .68g/lb to 1.5g/lb is recommended, all from well-regarded sources. Have you read something that narrows that large gap? Any info would be appreciated.
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  11. #11
    Merry Christmas, Bob. cnh57811's Avatar
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    1g/lb of lbm. Not 1g/lb of body weight.
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  12. #12
    Registered User cuttymcgavin's Avatar
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    Originally Posted by cnh57811 View Post
    1g/lb of lbm. Not 1g/lb of body weight.

    lbm, is that lean body mass? If so then I should eat 1 gram of protien per lb of lbm. should I calculate the fat intake .45 x my lbm too. Cause I used my body weight for that macro too. That would help cause it would bring my recomended fat intake down.
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    Cheese my friend. High in Fat and Low in carbs.
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  14. #14
    Doc Holliday msm00b's Avatar
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    Originally Posted by AGio View Post
    Can you expand on this? Everything I've been reading leads to conclusions that anywhere from .68g/lb to 1.5g/lb is recommended, all from well-regarded sources. Have you read something that narrows that large gap? Any info would be appreciated.
    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.
    Lifts:
    Bench: 305lb
    Deadlift: 415lb
    Dip: bodyweight + 230lb
    Pull-up: bodyweight x2

    "There's a lot of 5'11 200-225 lbs guys with 10-12% body fat on the Internet. In reality, their "10-12%" body fat is more like 15% body fat or more. Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting. Your final body weight at 5-6% will be a lot less than what you think."

    -Martin Berkhan

    "Keto is stupid."

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  15. #15
    Registered User cuttymcgavin's Avatar
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    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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  17. #17
    Registered User cuttymcgavin's Avatar
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    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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    Originally Posted by cuttymcgavin View Post
    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.
    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 calorie
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  19. #19
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    Originally Posted by Electricheadd View Post
    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 calorie
    Yeah... nuts or dark chocolate. It's easy (and healthy)
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  20. #20
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    Originally Posted by cuttymcgavin View Post
    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.
    I would honestly use cardio as a tool to increase your deficit rather than decreasing calories further. In my experience, I felt like crap in the gym on a severe deficit due to a lack of carbs. More carbs = more energy in the gym = better workouts.
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  21. #21
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    You have the EXACT same stats and problem as me, I try to get around 80g's of fat everyday but fall short at 65g.. I will be adding more cheese to my diet. I'm staying at 2000/cal and increasing my cardio.
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  22. #22
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    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.
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