macros help question on fats?

right guys feel free to shred this thread to shit i dont care i just hope some one can help me out man cause i want this so bad anyway

Im ectomorph and im bulking right now 5000cal a day

ratio

50/20/30


i can get my carbs nailed down i can get my protein nailed down but heres were my problem is..

according ti my calculations i need to get 1500 cals from fats:

i can get 820 from olive oil il spread it over my 6 meals and a lil in my shake done.


But i still have 680 cals of fat to get in and im already at 130g of fat were/how is best to make up the cals from fats? my protein is at 213g i was thinking to throw a few eggs in to get a bit of extra protein and fats what do yous think? i have 1 shake a day thats it all the rest of my cals come from food.


i know im not as smart as half you ppl on here but trust me im trying so hard at this shit im gonna make it work its all trail and error 130g of fat already seems very high to me is this safe?


p.s i throw in some steamed veggies in there too for all you hippie mother f*kers


supps


multi vit
vit e
fish oil
green t
b complex

i already know im not intellectually as smart as half you guys so go easy

personally, I eat avocados, almonds, eggs, cashews. there are good foods you can eat to get your fat other than drinking olive oil. Don't forget you get fat from meat also.

Thanks bro I've never tried avocados but I like almonds so il get me some :) like I said im taking in quite a few fish oil caps aswell but there seems to be no calories in them?

Natural peanut butter is a good easy source of fats. Eggs are good too. Um...flax seed oil, especially if you get the kind with hulls in it is good for fats and fiber...

Avacados are great...

I eat the shit out of peanut butter. Just grab a spoon and keep track of how many teaspoons you eat.

Go to fatsecret.com and enter your foods and portions in the planner. It will give you a report with all the macro info and you can adjust from there. PB is good. Coconut oil too. Like stated above, you need to know how much is coming from your meats. Also you can add flax seed oil to Italian dressing for salads and veggies.

A good tracker for macros on the go is myfitnesspal. It's a free app and awesome for food logging. Makes it way easier to know what to eat to hit macro girls.

Err...macro goals. Damn autocorrect.

Don't hit girls.

Quote:

---

Originally Posted by HFO3

personally, I eat avocados, almonds, eggs, cashews. there are good foods you can eat to get your fat other than drinking olive oil. Don't forget you get fat from meat also.

---

yeah yeah my staple is chicken breast cause i get it by the ton but its low in fat i love beef tho and steak.... theres just not much fat in chicken so if iv added shit up right i got just under 700 cals to get from fat left and im already at 130g of fat without the extra 700 cals so il be high in fat just wondering if its safe to eat levels that high?

tweaking the diet is hard i know but theres just no fat in chicken breast man so i need to incorporate fat in my diet in a smart way will definatley be picking up some avacados but maybe need to throw a steak in a day but im doing this on budget...



ill get there....

bear in mind i am ectomorph and seem to just burn twice the calories of the average man just walking to the shop

You could make ground beef patties. That's cheaper than steak and still stay at like 90/10. We're all on budgets bro. Ill mix some onion soup in the raw meat then make into patties and pan fry. Mm mm good.

Quote:

---

Originally Posted by RockShawn

You could make ground beef patties. That's cheaper than steak and still stay at like 90/10. We're all on budgets bro. Ill mix some onion soup in the raw meat then make into patties and pan fry. Mm mm good.

---

That sounds good. Onion soup with ground beef. I get tired of eating the same crap. Gotta change it up. Thx for that idea.

yea yea cheers for the tips were theres a will theres a way!

payday next week need to invest wisely on the diet baby!! cant wait haha is that sad my girl friend looks forward to new shoes and clothes i look forward to picking up 10 kg of chicken breast haha...

fuck me figured this one out for myself wahoooooo diet plan sorted lets do this pay day this week... do i want fancy clothes...no! do i want latest gadgets..no! i want a shopping cart stocked up on exactly what i need and my gym membership BOOOOOM gonna stick this one out its gonna be a good summer might just bulk for another year haha just rest up my injured shoulder now... and get big legs!!

^^ i wasnt accounting for the fats in my foods damn im so happy right now NUTRITION ON POINT PAY DAY AROUND THE CORNER!!


now lets see how dedicated i am time to bust a hole in that platue