How much fat on a cutting diet

[birdy247]

Ok, so im trying to get around 1700 cals a day. Many of you wil say this is low for 6' 170lbs 10% BF ish. But it is working for me.

Supplementing with Sida ...

How much fat should i be getting. I currently get around 20g a day. Think i might increase my nut consuption to 50g a day, providing me with a total fat intake of 43g. Working on a 45/35/20 split.

Also gona up my cardio, currently 4 times a week (20 mins) to make 2 of those sessions include 15 minute warm up, + 15 mins HIIIT, + 5-10 min warm down.

[matthor]

a good figure for fats is 0.4-0.5g/lb. Your cals seem low for your weight and I'd look to increase it if i were you (unless you are operting on a planned refeed timetable)

[baarat]

But it is working for me.

That's all that matter, then, right? IMO your definately not getting enough fat and your cals are low, but you know that, right?

[birdy247]

I am aware that my calories are low, but i dont seem to be loosing much muscle and apart from a few occasions i still have alot of energy, (just needed 200ml isotonic drink to bring me back to normal). What will happen if my fats are too low??

Also, i am currently doing virtually nothing during the days apart from revising for exams i.e sitting at a desk. Only real movement i am getting is about the house, and to the gym and runs. Hence the low calories.

I think i have a BMR of around 2200 when set to sereditary. I persoanly think my body adapts and lowers my BMR very low when i lower my calories. I have a resting heart beat of around 50 BMP, so i dont expect to burn many calories during the day.

[baarat]

OK, again, it's working for you. What answers or advise are you looking for, or are you just making a statement?

[birdy247]

My question is what advantages will upping my fat intake do for me?? Similarly what will happen if it is too low?

Thanks

[baarat]

My question is what advantages will upping my fat intake do for me?? Similarly what will happen if it is too low?

Thanks

Fats from animal and vegetable sources provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats as part of a meal slow down absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes.

It's really about the right fat in the proper proportions. I would recommend getting the lion's share from monounsaturated fats. Secondly from saturated fat, then your poly omega's. I would also recommend fats consist of anywhere from 20 to 35 % of your total cals. If you don't take any omega 3's I would highly recommend it from fish or seal oils. Pretty basic response, and my opinion, of course.