Adding EFA's To Diet

**dodgyone** · 06-07-2003, 06:53 AM

I've bought some Udo's Choice oil but I'm not sure about how to incorporate this into my diet correctly. It recommends 1 tablespoon (15ml) twice a day but I'm not having troubles fitting it into my diet and keeping the ratio.
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My stats:
5.6ft
155 to 160 pounds
11% bodyfat
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For example this is my breakfast with the oil added:
Porridge Oats (40g) (144 cal - c/24.4g p/4.8g f/3.2g)
Large Egg Whites (x6) (93 cal - c/2.46g p/20.1g f/0g)
Large Egg Whites (x1) (63 cal - c/0.04g p/2.8g f/5.6g)
Udo's Oil (15ml) (135 cal - c/0g p/0.18g f/14.52g)

Totals = 438 Calories c/26.9g p/27.88g f/23.32
Ratio = c/25% p/26% f/47% (roughly rounded up)
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As you can see the ratio is totally wrong for my needs which is in the c/40% p/40% f/20% bracket at the mo'.
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How do you incorporate EFA's in your diet to get the best benefits from it?

**dodgyone** · 06-07-2003, 07:12 AM

Sorry, replace:

Large Egg WHITES (X1) (63 cal - c/0.04g p/2.8g f/5.6g)

With:

Large Egg YOLK (X1) (63 cal - c/0.04g p/2.8g f/5.6g)

**J'Bo** · 06-07-2003, 07:19 AM

i wouldnt add the udos to your first meal since you are getting fat already. what do the rest of your meals look like.
i would suggest 1tbsp at meal 2 (usually a snack meal)
and meal 4 (an after noon snack)

**dodgyone** · 06-07-2003, 07:31 AM

Please see attached an average looking day for me at the moment. Even adding oil to the snacks looks like it going to take a bit of week to incorporate!

Thanks for taking the interest by the way... ;o)

**J'Bo** · 06-07-2003, 07:36 AM

then i would add the udo's where i mentioned before....meal 2 and 4.

**Jodi** · 06-07-2003, 08:17 AM

What are you goals?

I would also add another Tablespoon to meal 6. You want the fat to help slow down digestion. Your about to go to sleep for 6-8 hours.

**dodgyone** · 06-07-2003, 09:22 AM

But 3 level tablespoons adds an extra 405 calories to my diet. Even 2 tablespoons gives you an extra 270 calories. Trying to cut that many calories from my diet to give enough room for the EFA's is proving difficult for me. I don't normally eat any meal any larger than 450-500 calories in my day and the added oil would most certainly take me over this.

I'm trying to lose a little body fat (for those sumer months) but also trying to keep as much muscle mass as possible (isn't that everyones dream? ;o)

**Jodi** · 06-07-2003, 09:28 AM

Well some things that would help

1.Get rid of the beans in meal 2 and add the Oil.
2. Skip the coleslaw and Pasta in Meal 3 (add small portion of beans if you HAVE to here instead)
3. Get rid of the Sauce in Meal 4

add the Oil
4. Add a veggie to dinner
5. Stop counting your veggies because it mostly fiber anyway
6. Add oil to meal 6

Personally, I'd like to see the EFA's split evenly between all 6 meals so making sure there is some fat to slow digestion in every meal.

But until you get the hang of it heres a few suggestions to start

**dodgyone** · 06-07-2003, 09:45 AM

My carbs are gonna be pretty cut then if I do it this way! I know that oil is meant to fill you up but I'm not sure if I can last until the lunchtime meal with just a little bit of chicken, the vegetables and the oil.

On this type of diet do I cut out (maybe reduce it a little?) the cardio and just stick to the weights? I can see myself wasting away on this diet if I continue with my present cardio schedule (30mins x 4 or 5 per week)

**Jodi** · 06-07-2003, 10:12 AM

I would go easy on the cardio. Have you read THESE yet?

I bet you could probably increase your cals a bit and also learn to get some healthy carb choices. You want slow burning carbs and the only slow burner I saw was Oats.

What are your stats? When I start cutting I like to start at 12-13 cals per lb of BW

**J'Bo** · 06-07-2003, 10:33 AM

jodi is such a good mod

**Fit Freak** · 06-07-2003, 10:39 AM

AGreed...

**dodgyone** · 06-07-2003, 12:31 PM

Many thanks for your help Jodi... you seem to pop up everywhere with helpful words of advice ;o)

Here's my revised diet Jodi with a ratio of approx c/37% p/33% f/27%. Is this more like it? I've split the 30ml of oil over 3 meals.

**Jodi** · 06-07-2003, 01:57 PM

How much do you weigh? I think your protein is too low. I eat that amount of protein.

**dodgyone** · 06-07-2003, 02:58 PM

My stats:
5.6ft
155 to 160 lbs
11% bodyfat
More of an endomorph than mesomorph (I'd say about 70% an endomorph)

My MBR as calulated by my fitness software is 1984 calories to maintain at present.

**Jodi** · 06-07-2003, 03:19 PM

Don't believe the software. I'm 45lbs lighter than you and I cut at 1500-1700 cals.

These are my suggestions, take them if you wish. There are others here that cut a little differently so remember this is only 1 POV!

Lets fine tune this sucker:

Meal 1: Add 1 more yolk and 2 more egg whites

Meal 2: Stop counting veggies, get rid of the Sweet Potato in this meal and increase your chicken

Meal 3: Stop counting veggies, get rid of the sauce its pure sugar, increase your chicken and add a little Oil here.

Meal 4: Stop counting veggies, have the Sweet Potato here or keep the porridge and add more chicken - you know you can eat other meats besides chicken

Meal 5: Too many carbs in that protein Find a low carb protein. Optimum 100% Whey is great and then with the low carb whey, add some oil.

Meal 6: Stop counting veggies and speck more chicken

Ok, bring on the questions

Oh and STOP COUNTING VEGGIES

**dodgyone** · 06-07-2003, 03:39 PM

Thanks Jodi... i know i'm coming up with all of these tedious (I apologise) questions but you're doing such a great job of getting me on the right path ;o)

That diet ratio is more like (roughly):

[carb=20%] [protein=44%] [fat=33%]

Should I really be dropping my carbs that low to a kind of ketogenic diet (a bit of an exaggeration I know ;o)?

I take it I drop the amount of cardio that I do to about 30 mins 2 or 3 times a week instead and keep the weight intense?

Do I keep like this all week long or would you advise a carb up day to change things around (and keep my sanity in check :o)?

**Jodi** · 06-07-2003, 03:48 PM

Originally posted by dodgyone
Thanks Jodi... i know i'm coming up with all of these tedious (I apologise) questions but you're doing such a great job of getting me on the right path ;o)

No problem, but remember there are other methods

That diet ratio is more like (roughly):

[carb=20%] [protein=44%] [fat=33%]

Now your talking

Should I really be dropping my carbs that low to a kind of ketogenic diet (a bit of an exaggeration I know ;o)?

This is NOT a ketogenic diet. Your carbs are high enough and you can't go into ketosis with your protein that high

I take it I drop the amount of cardio that I do to about 30 mins 2 or 3 times a week instead and keep the weight intense?

Always lift heavy and keep your intensity high. You would be better off doing HIIT 2 - 3 times a week if you can handle it. Your less likely to burn muscle that way.

Do I keep like this all week long or would you advise a carb up day to change things around (and keep my sanity in check :o)?

I personally don't do refeed but if you are a serious BB, then an occassional refeed wouldn't hurt you. Just learn to do it right so you don't put on fat.

**dodgyone** · 06-07-2003, 04:06 PM

That's great Jodi, many thanks... I'll give that a try.

Just a quick final question. After training (the "Dinner" meal where the protein bar usd to be) shouldn't I be eating simple carbs to replenish glycegen etc?

This is my new diet attached... Oh, and I will mix up those proteins as well, promise ;o)

**Jodi** · 06-07-2003, 04:24 PM

Originally posted by dodgyone
That's great Jodi, many thanks... I'll give that a try.

Your welcome

Just a quick final question. After training (the "Dinner" meal where the protein bar usd to be) shouldn't I be eating simple carbs to replenish glycegen etc?

No, I don't follow the PWO Insulin spike, not while cutting at least

This is my new diet attached... Oh, and I will mix up those proteins as well, promise ;o)

2 More suggestions. Increase your oats a bit in meal 1 and increase the rice in meal 3 - go for 35G of carbs in those 2 meals. Sweet Potato is perfect.

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