Hey guys, haven't posted here in a while but I've recently become concerned with my fat intake so I thought it was about time to post again.
I've tracked every single meal I have consumed every single day for the last 260 days according to myfitnesspal. Looking about at my weekly average statistics, I see that not a single week in past 9 months or so have I consumed LESS than 100g of fat on average. My daily average is anywhere from 100 grams to about 180 grams per day, with 90% of the time being in the 120-160g fat/day range.
Now that's A LOT of fat.
I know it's a lot, but I didn't really realise how much it was until I saw Steve Cook, a 230lb bodybuilder on lots of gear posted his diet-prep. It was 2800kcal/day of which roughly 70grams of fat per day. 70 grams!! half of what I'm eating and I'm less than 200lbs. (84kg).
Then I saw the diet of another huge bodybuilder who consumed 6000 calories per day, yet only 100g/day from fats.
Still my body fat measures around the 6% mark using any body analyser or any kind of calliper. The lowest I've ever measured was 5% in the summer and the highest I've been in over 5 years is about 8%.
Should I reduce my fat in take?
Concise facts about my diet/lifestyle:
* Average about ≈ 3500kcal/day
* Average around 210g Protein/day
* Average around 140g fat/day
* Average around 400g Carbs/day
* I have anywhere from 10 to 14 workouts per week:
- Push, Pull, Leg, Push, Pull, Leg, Explosive day (repeat)
- Cheerleading every Monday, Tuesday and Thursday, every other weekend, sometimes Fridays too.
So I usually train 2-4 hours per day divided by 1-2 workouts per day for a total of 10-14 workouts per week so 15-30 hours training per week (ish)
I don't do cardio.
Does my excessive amount of training justify the vast amonts of fat I consume?
Also feel free to view the pictures in my profile here or sitch.natty @ instagram for reference.
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Thread: Am I eating too much fat?
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02-19-2017, 11:34 AM #1
Am I eating too much fat?
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02-19-2017, 11:42 AM #2
I might like to add that I'm not really following a particular goal right now. I am competitive cheerleader (basically lifting and tossing girls instead of weights) which is an explosive sport that requires great speed / power but also static/dynamic strength to perform partner stunts, as well as lean body / more explosiveness for tumbling (back tucks, round offs, handsprings, etc..) In this sense more strength, greater size, more power is desirable but I am also a 'hobby bodybuilder' who might one day compete in Men's Physique; so aesthetics, hypertrophy, low body fat % etc are also key.
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02-19-2017, 11:45 AM #3
- Join Date: May 2011
- Location: Coalinga, California, United States
- Age: 33
- Posts: 48,361
- Rep Power: 455866
Dietary fat intake has a minimum, not a maximum assuming you stay within calorie needs.
Also, you likely have a higher body fat percent, 6% is pro competition levels....Short cuts to success are often paved with lies.
1/13/16: Massive hernia.
5/10/16: Finally back to lifting, light but improving.
Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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02-19-2017, 12:10 PM #4
Oh I know the whole +5% rule people usually have to add to their measured levels of fat. what I meant was 6% is what I physically measure. I've tried multiple callipers, different body analysis machines, weight scales etc and I always get 5-7% body fat range. Obviously I have more fat than that but 5-7% is what I measure.
Never tried a Dexascan before but I assume I'd measure 10-12% if I stepped on one today, I cannot however be certain of that.
... Glad to hear there isn't a maximum cap on fats. I just find it worrying that I seem to eat more fat than any bodybuilder or pro athlete lol :O
The exception being monsters like Eddie Hall, Hafthor etc who are on 10k+++ kcals/day. Mariusz Pudzianowski won World's strongest man five times while consuming three pounds (yes pounds, not ounces. POUNDS!!!) for breakfast
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02-19-2017, 01:24 PM #5
Don't worry, you are not alone... also your fat intake makes sense.
You are about 6%BF (or atleast look like it) thus your leptin (hormone) is low and eating fat helps regulate that, which in turn increases feeling of fullness.~ Feel free to PM me if you have any questions ~
" As mind ~ as matter "
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02-19-2017, 05:20 PM #6
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02-19-2017, 05:29 PM #7
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02-22-2017, 03:24 PM #8
Haha sorry, I think I just drafted my thoughts more than actually phrasing a question. I guess I'm not really looking for an answer, but more of a reassuring "it's okay" To what I'm doing xD
I am obviously in shape and also a competitive athlete so my high fat diet is working well for me...
I just find it relatively disturbing that when I look at the diet of virtually ANY athlete, bodybuilder, fitness model, Men's Physique, Classic Physique competitor etc they're all eating much less fat than I do. It isn't until you look at at 450lb strongmen like Hall, Hafthor, Shaw etc before they start eating fats in the hundreds
I guess I was afraid the responses I would get from this thread was "holy **** dude, 150g of fat every day?! cut that **** out". But if it works for me it worksLast edited by HedgefundCEO; 02-22-2017 at 03:31 PM.
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02-22-2017, 03:28 PM #9
Well I have tested several different fat calipers, with several different formulas/site areas and several different body analysis machines. They all give me similar results which has been anywhere from 5 to 8% body fat the last year or so. As I said you can look at the picture in my gallery here and judge/guesstimate for yourself but it will be just that - a(n educated?) guess.
Also since several people got caught up on the exact same figure... Guys... Read it closely.
I stated: "my body fat MEASURES...", not "my body fat IS". My body fat IS probably closer to 10% than 5 considering 5% looks like Jeremy Buendia on stage, but 5-8% is what I have MEASURED.
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02-22-2017, 03:29 PM #10
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02-22-2017, 08:16 PM #11
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02-23-2017, 02:41 PM #12
Thanks for input.
I suppose I might add that I'm planning on cutting soon, so for me I'll keep my carbs and proteins the same but significantly reduced the fats. The reason I have so much fat on average is because every other meal is a cheat meal. I'll eat oatmeal for breakfast then pizza for lunch and chicken and rice for dinner haha.
I live two blocks away from a Sub-Way restaurant, I figure I eat 3-4 18" subs every single week.
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02-23-2017, 06:22 PM #13
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