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View Full Version : For those of you cutting, how many fat calories do you intake



Pleasehelpme316
12-30-2002, 01:04 PM
Im looking to be cut and gain strenght. How many fat calories should I consume a day. I also do 1 1/2 hours of cardio

Meni
12-30-2002, 02:26 PM
900 out of 2180

romguy
12-30-2002, 03:11 PM
I'm on CKD:

1179/1727 Calories from Fat (68%)

Meni
12-30-2002, 03:30 PM
I like more protein than fat
and barely any saturated fat
otherwise similiar to keto
someone once said "oh you must use protein for fuel"
well 7% and losing no strength sounds good to me

musmar
12-30-2002, 03:48 PM
If you are not doing a keto diet, i would say healthy fats should be around 15-20% of your daily caloric intake. They should maily come from flaxseed oil, fish, natural peanut butter, olive oil and one to two egg yolks.

Meni
12-30-2002, 03:55 PM
so far today I've had this
Protein Blend 2 scoops
Glutamine 10 g
Udos 1 tbsp

PB 3 tbsp
Chicken 8 oz

Optimum 2 scoop
Glutamine 10 g
Creatine 5g
Dextrose/Malto 50g

Green Beans 1.5 cups
Chicken 8 oz

Cals 1756
Protein 268
Fat 59 (46 unsat)
Carbs 21
Fiber 9g

my goal is 1999 cals
already have enough protein for the day
25 more grams of fat to reach that
and ill have some profibe for fiber

romguy
12-30-2002, 04:38 PM
Originally posted by Meni

Protein 268


How much do you weigh?

Meni
12-30-2002, 07:17 PM
164
5' 7"

romguy
12-30-2002, 07:29 PM
Isn't that too much protein for that weight? Excess protein gets turned into glucose.

Meni
12-30-2002, 08:02 PM
think so?
can someone show me this, scientificlly
and mind you
i went form 205 to 164
and lost barely any strength
so I can't complain

bachovas
12-30-2002, 08:14 PM
Originally posted by romguy
Excess protein gets turned into glucose.

WTF? Really? I know an excess of anything (pro, fat or carb) could become fat (bodyfat), but glucose, a sugar?

BlackBison
12-31-2002, 06:16 AM
if there is no glucose in the muscles or liver and the body needs some then protein (dietary or muscular) gets converted into glucose (glucogenesis) to fuel the body. this should not happen very much on a normal (50/50) keto diet as fat is the main energy source, but if you are taking in a huge excess of protein as you are Meni then all the excess will be oxidised as fuel after muscles repair/growth is done. this is a waste of money imo, but it wont do you much harm i dont think.

the only way it will harm you is if you miss a meal or two. this is because your body is using protein as a significant source of energy if you eat that much protein, hence if you miss 2 meals say then your body still tries to burn protein as it is now used to doing, which might result in a bit of muscle protein being used instead.

nothing to really worry about though i think

Meni
12-31-2002, 07:15 AM
i have 90 grams of fat a day
265 grams of protein
20 fiber
30 carbs

plus post workout carbs in the drink

i think i'm doing fine
thank you

Timbo
12-31-2002, 08:26 AM
Meni...hear me out before you rebuttle:-) Yes, excess dietary protein can used for energy. There is no need to show specific scientific studies because it is a basic principle of human physiology and can be found in any human physiology text. Now, I'm a huge proponent of high-protein diets, and I often recommend in the area of 1.5g/lb complete protein. Of course, one's leanness will ultimately determine the recommendation. But at 164 pounds, you'd be looking at about 240g of protein, and your current intake of 260-some grams is right about on-target. I would imagine that you've got some incomplete proteins (i.e., peanut butter) included in that total, so I see no problem.

Black Bison dips into the science behind the conversion of amino acids into intermediates of the energy pathways to some extent, but that's really beyond the scope of such a thread, unless it's really desired. But the fact is ultimately true.

Back to the original question, I would recommend that fat calories be at least in the 15-20% range no matter the goal. Depending on the individual, perhaps slightly higher. Of course, if you're choosing a ketogenic diet, then this changes.

Meni
12-31-2002, 10:31 AM
so bro
i'm at
1999 cal a day
265 protein
85 fat
30 carbs
20 fiber
not including post workout dextros/malto
think thats bad
since youare 4% i'll listen to you
hee hee

Timbo
12-31-2002, 05:33 PM
Meni...I tend to do better with a higher amount of carbohydrate in my diet, no matter what the goal. I would recommend setting protein and fat constant, and moving carbohydrate up or down depending on the goal and how things are going. That being said, I like to set protein at about 1.5g/lb (that's complete protein) and this would be slightly modified for people with a higher percentage of fat but holds true for you. I like to keep fat between 15 and 20%, but for cutting purposes, I'd probably shoot for the higher end (i.e., 20%). Carbohydrate would probably come out to about 30-35% of calories (for you, that'd be about 150g). So I think you'd be looking at (for 2000 calories), 250g protein (complete), 45g fat, 150g carbs.

I recently set up a diet for a buddy of mine--that would be very similar to what I would do for myself--at about 2800 calories. Here's the macro breakdown:
protein: 337g (48%)
carbohydrate: 250g (35%)
fat: 52g (17%)

I plan on posting the exact diet plans (as some requested) but I'm having some difficulty, as they are in Excel format. I want to "zip" them up, but I'm not sure how. If anyone has any suggestions on helping me out, this would be great.

Timbo
12-31-2002, 05:34 PM
Oh, Meni, those calculations include pre/during/post workout nutrition (protein and carbs).

Meni
12-31-2002, 05:47 PM
oh so my 40 g of dextrose&malto is INCLUDED in 150g?
thanks bro

you rock
i feel good right now
7%
and going to the porn conventions
hee hee

Timbo
01-01-2003, 06:08 AM
Yep, Meni, the 40g would be part of the daily 150g. I rock? No, sir, you are the one rockin, baby! Tearin' it up, feelin' dayum good and hittin' the porn shows. That sounds like you're livin' it up and lovin' it. Listen up, kids, this is what it's all about...living life to the fullest, loving what you're doing and just having a hella good time (which may or may not involve venturing to topless bars for all).

Meni
01-01-2003, 07:31 AM
word up
i love workin in adult entertainment
but at 7%, some guys will think I'm gay content at the shows
hee hee

Timbo
01-01-2003, 04:40 PM
Bro, this is how I feel, and I can imagine that you and many of the others around here are the same way. Do you really give a rat's ass how others feel or think about you? Keep up the great work.

Meni
01-01-2003, 07:56 PM
the juice head bouncers at my local bar say
"hey Meni you on the HIV diet?"
joke is lb for lb i'm stronger than them
****ers
ha haa
and one said, after a left the bar
"yeah, but he's got no ass"
oh sorry i had 32 inch jeans that were baggy on me
he''ll never see a 30 inch waist
and chicks don't ask you in bars
what do you bench?
ha ha

Timbo
01-02-2003, 05:26 AM
A couple of comments, Meni:

I used to think I looked freaking awesome. I was about 160 or so (and 6'), but I was compeletely shredded (we're tallking a walking Anatomy chart at sub-4% levels). That's until i recently started packing on major fat-free mass. Now I look at pictures from about 6 months ago (and 30+ pounds less muscle) and I do look like I'm on that HIV-diet. But, I'm not on that Juicers diet either. Bottom line is, you've got to be happy, but I know that I'm happier with much more muscle mass.

I used to wear a 32-inch waist pants that fell off my non-existent arse. Now, with the added bodyweight, I find myself in 34-inch jeans. Is that because my waist has expanded? No, sir, a 34-inch waist is too large and 32's would fit just fine. It's actually because my quads and glutes have finally grown and will not fit into REGULAR pants for REGULAR people. I've finally graduated, baby, to the next level. As long as you've got a barn-door back to compliment a muscular set of glutes, you'll be turning all the ladies' heads.

Meni
01-02-2003, 11:28 AM
hee hee
one of my dancers ( i book strippers) said
"you don't have any junk in the trunk"
I said, "i have junk in the front"
hee hee

post vegas
i will up cals, and try to put on clean mass
dont' wanna lose abs

I patented a slogan and you guys can use it
"i'm no showpony"
use it when girls grope you in clubs