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How do you judge your fat intake is there a certain rule of thumb i know they say with protein its 1-1.5g of protein per pound of bodyfat and ex amount with carbs... i get the carbs and protein bit just always wonder about fat...
any one help me out?
what your goals and it really depends on if it is a high carb/low carb day since I carb cycle currently... on high days fats were trace amounts.. on low days, I would take in 15g's per meal, 6 meals a day and I was 205 at that point... just make sure you are getting the good fats and rotate them as well, don't just stick to one type of fat...
this thread could get interesting, cause there are so many different opions on this one!
Higher fats on lower carb days, lower fats on high carb days. Get your EFA's in (4 to 6 grams of Omega 3's is general rule) and the rest from meats, eggs etc.
You are going to have to figure out exactly how much fats you can add in by tracking your other macro's so see what's left to reach your caloric goal.
no less than 20% of your daily cals should come from fats. maximum test production is seen around a fat intake closer to 30% of cals from fats.
a low fat diet = low test production
definitely anywhere between 20-30% of total daily calories depending on your current caloric goals and other macro intake. Endomorphs who are more carb sensitive should try and keep it on the higher end of that range especially when cutting.Quote:
Originally Posted by LAM
well guys im carb cycling for the 1st time started around 5 days ago im getting in 400-500g of carbs on a normal day now but todays my first ever low carb day ive chosen low carb days on days i dont train is this the right way to do it?
anyway i work 10 hours a day and my macros for work alone are
protein :236g
carb :36g
fat :114g
saturated fat 40g
polyunsaturated 2g
monounsaturated 30g
trans 0g
cals are only at 2139 which is probly half atleast of what i would usually get oer day is this normal to have much lower cals on low carb days?
bear in mind i will these macros are with 1 protein shake il have another when im in from work and maybe some chicken to get the cals up a bit..
suggestions guys?
i know there is a sticky im just not 100% on when to have low carb days like today all help and critisism is welcome me and carbs cycling are going to be good friends this year!.