Francis584

Should I still continue to take my EFA supplement during my cutting period? I usually take one dosage a day, which contains 29g of fat. I need approximately 40 grams of fat daily for my cutting diet, and this is a really large amount that will limit my fat intake from normal foods during the day. Better to scrap the supplement and just get it from natural foods? I don't think I can take the supplement and eat any decent foods and still remain under 40g of fat. Any advice?

musclepump

I would take fish oil throughout the day; 29g at one time seems quite a bit. But, you do need EFAs.

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Francis584

I don't think I'll be able to do this cutting thing as professionally as some people here. I can't really sit down before each meal to do math for 10 minutes, I don't know it just doesn't make sense to me. I'm going to decrease my fat consumption (sweets etc.) and increase protein/carbs with a combination of running. Hopefully that will do the trick. I'll try eating a good 4 times a day, any more then that is unrealistic for me right now seeing as I am very busy with work.

JLB001

keep the efa's and ditch the crap eatting.

"When you get to the end of your rope, tie a knot in it and hang on."

musclepump

The sweets you need to be getting rid of are carbs, not fats. Carbs go down, fats go up a bit. When cutting, your carbs generally reduce slowly.

I don't care who you are, it isn't unrealistic for anyone to get five or six meals in a day. I get up at 4am, leave the house at 6am and don't get home until 10pm. I get seven, sometimes eight meals, every day. A lot of tupperware and reusable ice packs, but I make it happen. It's all about how bad you want it.

Let's all join together and SPEAK ENGLISH IN AMERICA.

JLB001

Muscle...might be better to ask what the goals are...

"When you get to the end of your rope, tie a knot in it and hang on."

Francis584

So I have to cut my carbs? From what I read I need my carbs at the same intake level as protein, and my fats at the lowest. True? I am trying 40/40/20.

As far as the meals thing goes, it is probably true, but it depends on what you classify as a meal. I mean if eating a banana is a meal, then sure I could probably fit many of those.

Emma-Leigh

1. For your carbs - It depends on how much you are eating now as to if you need to cut them down further. However, generally, people start with higher carbs and slowly decrease their carb intake as they diet down. This is more so in the case of competition type diets. If you are at a high BF% then you don't necessarily need to implement this type of thing - you just need a sensible diet with a calorie deficiency.

And don't go off those ratio formula, they are very inaccurate. Calculate your requirements off your lean body mass and activity levels.

2. For the meals - a banana is not a meal. A meal has a combination of you protein, carbs (fibrous, sugar or starchy), fats and fibre. The ratio's of each depending on the time of day and what you are doing. For example, a meal plan could be:

Meal 1: oats, egg + whites, blueberries, fish-oil capsules
PWO: Banana, whey, skim milk
Meal 2: Brown rice, chicken, vegetables, olive oil
Meal 3: Lentils, tuna, vegetables, apple, fish-oil capsules
Meal 4: salmon, vegetables
Meal 5: 1% cottage cheese, walnuts

3. You don't need 29g of supplemental fats. Get your 6g of fish oils and then rely on dietary fats from olive oil, avocado, walnuts/linseeds or other nuts and seeds, fatty fish, egg yolks etc.

4. 40g/day is pretty low fat intake.... Your fat intake should be based on your lean mass as well - and, for most people (unless you are competition cutting and are VERY close to competition) the minimum intake should be 0.3g fats per pound lean mass.... So unless your lean mass is ~133 pounds then you might need more than this.

musclepump

Yes, I suppose I shouldn't be so harsh. Just gets me going when someone says it's "Impossible..." Nothing is impossible if you want it bad enough!

Let's all join together and SPEAK ENGLISH IN AMERICA.

Francis584

Oh it is if your an executive...

No time to do anything let alone eat 6 meals a day.

JLB001

I manage to get in at least 5 and I don't sit around eatting them all day. It takes planning.

I work a normal 40 hour work week from 9 to 6, not including my two a day cardios, once a day lifting and making suits. Its all about getting the schedule arranged right.

"When you get to the end of your rope, tie a knot in it and hang on."

musclepump

I run one company, work for another, do personal training four days a week and I'm an author; combine that with working out seven days a week on my own and eating... and I think I have a wife... it's life, brother

Let's all join together and SPEAK ENGLISH IN AMERICA.

Tough Old Man

Hey pump there's the problem....Wife. ditch the wife and kids so you'll have even more time. then you can move down here in Baja with me so i have a training partner. God I'm bad today. LOL ....Hey tell the ms. hello from Toughy