bulking: I don't understand why it's not good to base my diet on fat?

[666pluto]

I feel the more information i read on nutrition, especially bulking which is what I'm after, the more confused I become! So much information, coming from many different approaches, you get lost very easily.
So if someone with knowledge on this question can please answer it, or at least refer me to an article which i can trust without getting mislead by false information :-).

I read the sticky on macro nutrition, among others, got to this numbers: need 3K calories for my bulk-->3063 calories, 139.64g protein, 278g carbs, 160.3g fat.
according to the guide, my fat intake should be between 59-118g of fat. how will it affect me if i consume over this limit as you see above- 160g fat? my plan is to bulk anyway, so what does it matter?
I train 3 times a week with free weights, I reach the calories needed to be on 500+ surplus, so is there a problem with it or it's safe to go?

[gbullock32]

Fat and protein are minimums, once you hit that you can fill out the rest of your calories as you want with cabrs/fat/protein. If you want more fat instead of cabs or protein than that is fine; as long as you stay in your calorie goal it will be not different as far as body composition goes.

[WonderPug]

As long as you're getting at least 100 grams of protein and 55 grams of fat, the macronutrient composition of your remaining calories is simply a function of preference.

[666pluto]

thanks for clearing this up :-). I made sure i reach the minimum in all of them, get the 500+ surplus i need (3K total), & since the food i like is mostly fatty it was easier to fill the rest with mostly fat. I got confused since some articles i read claimed fat should be kept to the minimum at all times from all kind of different reasons!

[WonderPug]

articles i read claimed fat should be kept to the minimum at all times from all kind of different reasons!

There are "articles" that claim people are abducted by aliens and that the earth is really flat.

[666pluto]

i get your point, don't trust everything you read, but this articles get published in known & "respectful" magazines. I would expect a bit of professionalism of them!

[WonderPug]

i get your point, don't trust everything you read, but this articles get published in known & "respectful" magazines. I would expect a bit of professionalism of them!

Think again.

Mainstream nutritional advice over the past few decades have coincided with a pandemic of obesity and related diseases.

[666pluto]

I have another question about fried food. part of my meal plan is fried white potato (natural ones i cut myself, not the french fries bought crap) & hamburger i buy frozen from the supermarket & fry it myself. the oil I use is natural olive oil, & I don't use much of it while frying. is this healthy? question is for both the burger & potato.

baking the potato takes to long, & i never tried it with the hamburgers.

[JDemakis88]

It's all about finding what really works for you. There are definitely some constants you should use as guidelines when bulking/cutting, but overall everyone's body is different, and it's all about discernment. I too was overwhelmed by the sheer volume of information available, but then I just started lifting and eating what I felt was right for me, and I'm seeing the results roll right on in.

[ThousandEyes]

I have another question about fried food. part of my meal plan is fried white potato (natural ones i cut myself, not the french fries bought crap) & hamburger i buy frozen from the supermarket & fry it myself. the oil I use is natural olive oil, & I don't use much of it while frying. is this healthy? question is for both the burger & potato.

baking the potato takes to long, & i never tried it with the hamburgers.

It's neither oil is a great way to get fats if it's not your only fat source. If you wanted to just buy the french fries you could do that too, what matters is your total intake throughout the day and that you're getting all of your macro and micro minimums.

What foods you use to get those is entirely up to you.

[666pluto]

What foods you use to get those is entirely up to you.

Just to be clear, from what you say, fast food can be good as well as long as i stick to the calories and macro nutrition numbers i mentioned?

[WonderPug]

Frying in olive oil is not a good idea as the smoke point is too low for that.

[666pluto]

Frying in olive oil is not a good idea as the smoke point is too low for that.

if i use a different oil it will be ok? which oil has a high enough smoke point so it won't be a problem?

[WonderPug]

Lard is ideal, in my opinion, in terms of taste and smoke point.

[KayPS]

Frying in olive oil is not a good idea as the smoke point is too low for that.

Really? We fry everything in evoo and I never knew that. I had no idea with it was the oil causing all the smoke. I just assumed it was the food. What would you recommend instead?

Edit: you're quick today.

[666pluto]

Lard is ideal, in my opinion, in terms of taste and smoke point.

it's nearly impossible to find Lard here in Israel & if i do manage to find one it will cost like a house :P.
what's second best option?

[WonderPug]

Can you get extra light olive oil? That has a high smoke point.

Peanut oil and avocado oil are also good options in terms of smoke point, by they have strong flavors.

[handaid]

it's nearly impossible to find Lard here in Israel & if i do manage to find one it will cost like a house :P.
what's second best option?

ghee and coconut oil both have high smoke points. refined coconut oil has less coconut taste and since it is almost all saturated fat it doesnt degrade like other oils in the refining process.

[tokelift]

Honestly, I perform MUCH better on mega high carbs/minimum fat/minimum protein. But then again I know people that do better and feel better on higher fat and protein, you need to try it out and see what gives you the most 'oomph' in the gym as that will ultimately be the only factor in your body composition assuming you have enough protein/fat and calories.


Basically this vvvvvvvvvvvvvv

As long as you're getting at least 100 grams of protein and 55 grams of fat, the macronutrient composition of your remaining calories is simply a function of preference.

[666pluto]

Can you get extra light olive oil? That has a high smoke point.
Peanut oil and avocado oil are also good options in terms of smoke point, by they have strong flavors.

easiest to find is the olive oil, since i buy it directly from people who make it at home, no added crap, & it's cheap since there's no importers & supermarkets in the middle who wants a cut as well.
couldn't find light olive oil, maybe it's called some other name here, don't know.

I did find avocado oil, 16$ for a 500 ml bottle & Peanut oil 8.24$ for 1 L bottle. I"m not sure if the last one has gluten in it (have celiac) so i can go for the avocado one for now. never measured how much oil i use, hope it's not a lot since the avocado oil is expensive. or maybe i will use it for frying potatoes & hamburgers only & stick to olive oil for the other non fried food. + i hope it taste good, never used it before.


thanks a lot for the answer :-)

[WonderPug]

If cost is a big factor, you can use EVOO and cook under (relatively) low heat.

[666pluto]

If cost is a big factor, you can use EVOO and cook under (relatively) low heat.

i can handle the avocado oil price, will try it out.

[rand18m]

easiest to find is the olive oil, since i buy it directly from people who make it at home, no added crap, & it's cheap since there's no importers & supermarkets in the middle who wants a cut as well.
couldn't find light olive oil, maybe it's called some other name here, don't know.

I did find avocado oil, 16$ for a 500 ml bottle & Peanut oil 8.24$ for 1 L bottle. I"m not sure if the last one has gluten in it (have celiac) so i can go for the avocado one for now. never measured how much oil i use, hope it's not a lot since the avocado oil is expensive. or maybe i will use it for frying potatoes & hamburgers only & stick to olive oil for the other non fried food. + i hope it taste good, never used it before.


thanks a lot for the answer :-)

Is the olive oil doing a fine job with what you are frying?

The lower smoke point is certainly true but I've ignored that over the years and used it for some types of frying and not had a problem, you simply need to keep your temp around the 300-325. For instance if you use peanut oil you can fry from 375 to even 400 for extended periods and it won't break down, and for large amounts of frying that's what I use. Olive oil will break down if you heat it too much and certainly won't last long; however I've used it for 25 years for foods such as chicken fried steak and the corresponding gravy with no problem. The point is if that's what you have, then you can make it work. Is it the best for what you're doing? No! But it will work. Yes, just don't get it too hot. GL

[666pluto]

Is the olive oil doing a fine job with what you are frying?

The lower smoke point is certainly true but I've ignored that over the years and used it for some types of frying and not had a problem, you simply need to keep your temp around the 300-325. For instance if you use peanut oil you can fry from 375 to even 400 for extended periods and it won't break down, and for large amounts of frying that's what I use. Olive oil will break down if you heat it too much and certainly won't last long; however I've used it for 25 years for foods such as chicken fried steak and the corresponding gravy with no problem. The point is if that's what you have, then you can make it work. Is it the best for what you're doing? No! But it will work. Yes, just don't get it too hot. GL

i guess your right, i will see how it goes.
at the moment I'm redoing the entire meal plan after the info i got here, maybe finally i can make a plan which won't feel like a full time job :-).

[Crucifist]

Can you get extra light olive oil? That has a high smoke point.

Peanut oil and avocado oil are also good options in terms of smoke point, by they have strong flavors.

This is only one dish, but back in the day when I was in Boy Scouts, we'd prepare the bird for our Thanksgiving camp out by frying it in peanut oil. It was the most delicious and juicy turkey I've ever had, and the peanut taste wasn't overpowering at all. I am sure it probably varies depending on what you're frying though.

[WonderPug]

^^^ Peanut oil is yummy, though it might overpower french fries.

[rand18m]

^^^ Peanut oil is yummy, though it might overpower french fries.

Actually it doesn't, the problem with peanut oil is the expense. However for frying a turkey, or large amounts of fries, it works great. I have a fryer that takes about 7.5 gals and use it for large groups frying whatever is needed. Often large amounts of french fries!

(Glad to see you're back, hope it was fun)!

[666pluto]

this is my new breakfast as of tomorrow
Sauteed Potatoes
http://www.youtube.com/watch?feature...&v=1yOQSscaTao
Scrambled Eggs
http://www.youtube.com/watch?v=PUP7U5vTMM0

edit:
atually, i prefer this Scrambled Eggs better...
http://www.youtube.com/watch?v=AgHgbn_sVUw

[OoChadwickoO]

Think again.

Mainstream nutritional advice over the past few decades have coincided with a pandemic of obesity and related diseases.

Lol as obesity being classified as a disease.

[Siobahn]

I still dont understand how do you count calories from french-fries..guesstimates maybe?