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  1. #1
    Registered User mdurks17's Avatar
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    Question Questions about fat

    Hey. Right now I'm sitting around 130, 135 and my goal weight is 160. I've been shooting for 2400-2700 cals a day so far, with the main goal being 200g protein, with carbs usually ending up between 200-300 and fats between 50g-100g. What ratio should I be following exactly? In addition, I was wondering if the places the fats were coming from mattered. Now I understand fat from meats is not the fat I should be most interested in (but is necessary for testosterone production), but for example my usual go to is peanut butter, and now I've started to add olive oil and balsamic onto my salads as a secondary source. Thanks guys and girls.

    Matt
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  2. #2
    Registered User Last2WalK's Avatar
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    Originally Posted by mdurks17 View Post
    Hey. Right now I'm sitting around 130, 135 and my goal weight is 160. I've been shooting for 2400-2700 cals a day so far, with the main goal being 200g protein, with carbs usually ending up between 200-300 and fats between 50g-100g. What ratio should I be following exactly? In addition, I was wondering if the places the fats were coming from mattered. Now I understand fat from meats is not the fat I should be most interested in (but is necessary for testosterone production), but for example my usual go to is peanut butter, and now I've started to add olive oil and balsamic onto my salads as a secondary source. Thanks guys and girls.

    Matt

    Protein - 1-1.5xBW
    GOOD Fats - .4-.5xBW - I get most of my fats from (Almonds, PB, EVOO)
    Rest can be carbs
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  3. #3
    Registered User ironwheel_old's Avatar
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    The ratio is highly individual. Many different coaches have different thoughts on the subject, but what I personally do is carb/fat cycle depending on the day and my current training.

    On off days and days with lower kcal demands, I'll eat a significantly higher ratio of fat, lower of CHO. On high training days, more CHO, less fat. Also, in the AM, more CHO, PM more fat. Around training more CHO. You get the idea.

    I suggest following something like that, and adjusting depending on how you react. Some rigid, predetermined ratio will only hold you back.

    In terms of sources, good ones are:
    Walnuts
    Almonds
    Pecans
    Olive Oil
    Coconut oil
    Safflower oil
    Eggs (of course also great for PRO)
    Sunflower seeds

    I don;t eat peanut butter, mainly because I find other fats to be more beneficial, both experientially as well as scientifically.

    Mid
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  4. #4
    Registered User ironwheel_old's Avatar
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    X2 on the 1-1.5 (2 if dieting) g of PRO per LB
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    Title Town [Green Bay] ebongo91's Avatar
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    I like the 40-40-20 ratio so with your bw at 135, the numbers come out to:

    135 x 15 (my general number for calories to intake) = 2025
    protein = 810/4 = 202g
    carbs = 810/4 = 202g
    fat = 405/9 = 45g
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