Thread: Question about FATS

Lets first start with how much you weight? height? age? goal?

Hi Sara

5'8"
176lbs
34 years old
female

My goal is to lose LOTS of FAT! I'm guessing that I'm close to 30% body fat.

I would appreciate any input to help me be on the right track!

Here's my post from a few days ago:

Please help Newbie get started!

Originally Posted by jamie1888

OK, in the "high protein/fat, low carb diet" for cutting....
It says:

"Eat approx 15 g fat at each meal...keep in mind the fat will prevent gluconeogenisis, so it needs to be high enough to do this, but you still need to be slightly lower than maintenance for daily calories. For example, You may need 17-18 g fat if you are a huge male bb, but only 15 if you are a smaller female bb"

So, let's say in a meal, I have some oatmeal and ground turkey and get about 10-15g of fat just from the food. Am I still supposed to add some fat from the EFA fat list? Or is the fat from the food enough?

Your not going to get enough fat from oats and turkey. You can stir some peanut butter into your oats. That what I do one meal a day. It's just a suggestion.

Here is what I ate yesterday....

MEAL 1 (pre-workout)
Oat Bran (1/3c)
Protein, Isopure (1 scoop)
Calorie Countdown Milk, Fat Free (12oz)

MEAL 2 (post)
cottage cheese (1/2c)
strawberries
1 egg hard boiled
almonds (.25C)

MEAL 3
raw spinach (2 1/2C)
topped with...
shrimp (22 small) 140 cals
Olive Oil (1Tbl)
Brown Rice (1/2C)

MEAL 4
chicken breast (4oz)
salmon (2oz)
avocado (1/4 of whole one)
strawberries

MEAL 5
flank steak, broiled (3oz)
shrimp (3oz)
asparagus
red potato (1/2C)

MEAL 6
cottage cheese (1/2C)
almond butter (1Tbl)
strawberries (4 small)

Calories: 1823
Protein: 208
Carbs: 111 - 28g fiber = 83 active carbs
Fat: 66g

Hi Jamie! You and I are similar in size (I'm 5'7, 167lbs and 21% BF.) I suppose this depends on what you are trying to follow in terms of nutrition. I follow a lower carb diet because of digestive issues so my macros (roughly) are 45/35/20. Most of my fats just come from the foods I eat rather than added. I do take Essence daily (2 tabs in AM and 2 tabs in the PM.) My carbs are from good sources (oats, etc.) I hope that helps. I'd direct you to my journal but I'm a slacker at keeping it up.

Originally Posted by jamie1888

Here is what I ate yesterday....

MEAL 1 (pre-workout)
Oat Bran (1/3c)
Protein, Isopure (1 scoop)
Calorie Countdown Milk, Fat Free (12oz)

MEAL 2 (post)
cottage cheese (1/2c)
strawberries
1 egg hard boiled
almonds (.25C)

MEAL 3
raw spinach (2 1/2C)
topped with...
shrimp (22 small) 140 cals
Olive Oil (1Tbl)
Brown Rice (1/2C)

MEAL 4
chicken breast (4oz)
salmon (2oz)
avocado (1/4 of whole one)
strawberries

MEAL 5
flank steak, broiled (3oz)
shrimp (3oz)
asparagus
red potato (1/2C)

MEAL 6
cottage cheese (1/2C)
almond butter (1Tbl)
strawberries (4 small)

I've definatly seen people post a lot worse diets.

About 50/20/30
If I'm correct in reading that protein/carbs/fat

I'm basing that on the High Protein/Fat, Low Carb diet posted by Jodi.
Trying to keep carbs very low per day and getting all my protein. Just seems like a lot of fat to be eating. But, I do LOVE the fat foods (almond butter, avocado, almonds)

I'm going to buy some Flax Oil soon. So, when I do, obviously I would cut some fat foods from the meals.

I do have Fish Oil Capsules. So, I just want to be clear on how many capsules I should eat everyday and how much fat I should take in from the "good fat" list (avocados, almond butter, etc.)

Originally Posted by jamie1888

About 50/20/30
If I'm correct in reading that protein/carbs/fat

I'm basing that on the High Protein/Fat, Low Carb diet posted by Jodi.
Trying to keep carbs very low per day and getting all my protein. Just seems like a lot of fat to be eating. But, I do LOVE the fat foods (almond butter, avocado, almonds)

I'm going to buy some Flax Oil soon. So, when I do, obviously I would cut some fat foods from the meals.

Truly, your diet looks good to me if it fits into what you are doing. I use almonds in my day too for fats. LOVE them so I have to ration them. Anyway, if you are following the guidelines Jodi posted then you are good. She's knows her stuff

Originally Posted by jamie1888

About 50/20/30
If I'm correct in reading that protein/carbs/fat

I'm basing that on the High Protein/Fat, Low Carb diet posted by Jodi.
Trying to keep carbs very low per day and getting all my protein. Just seems like a lot of fat to be eating. But, I do LOVE the fat foods (almond butter, avocado, almonds)

I'm going to buy some Flax Oil soon. So, when I do, obviously I would cut some fat foods from the meals.

Yeah, that's what I used to think. I make sure to eat fat at every meal except post workout. If I can't sqeeze in a fat I take fish oil pills. If the diet says 15g of fat per meal you should be getting more, it would seem. You have no fat on meal four or five. If all else fails get a some fish oil pills. They are fairly cheap and you can get them in on the go.

Have you plugged your food into fitday or something to see how it breaks down?

Originally Posted by Hammerlynn

Have you plugged your food into fitday or something to see how it breaks down?

Yes, I posted the break down under the meals.. cals/pro/carbs/fats.
I just want to make sure I'm not eating too much fat. I actually enjoy the fats that I am eating. But, it just seems "too good to be true". I really don't mind keeping carbs low if I have those fats! YUM!

Originally Posted by jamie1888

Yes, I posted the break down under the meals.. cals/pro/carbs/fats.
I just want to make sure I'm not eating too much fat. I actually enjoy the fats that I am eating. But, it just seems "too good to be true". I really don't mind keeping carbs low if I have those fats! YUM!

Sorry! I missed that blonde moment. If you are feeling good with that amount then I'd not worry about it. It's good fats and in all honesty, I feel better and more satisfied from protein and fats. You'll do great and should consider starting a journal. Then your stuff is out there for tweaks and critiques as needed

Originally Posted by vortrit

Yeah, that's what I used to think. I make sure to eat fat at every meal except post workout. If I can't sqeeze in a fat I take fish oil pills. If the diet says 15g of fat per meal you should be getting more, it would seem. You have no fat on meal four or five. If all else fails get a some fish oil pills. They are fairly cheap and you can get them in on the go.

Why no fat post workout? Should I be doing that too? I didn't include fat in my PRE workout because I'm off to the gym as soon as I wake up in the morning and I have just enough time to throw some protein, oat bran and low carb milk in a shaker and go. But, I really want to do what is BEST; even if it's not the most convenient.

MEAL 4
has avocado for fat

MEAL 5
didn't include fat because:
1) I thought the Flank Steak wasn't considered a LEAN cut of beef. So, I figured that was good enough for the fat on that meal. The 4oz of flank had 9 grams of fat. 2) I knew I would have Almond Butter at MEAL 6; so I was trying to stay within the macros.

I do have fish oil pills. I thought I was supposed to take those regardless of the fats that I ate during the day. Incorrect?


I'm doing what I THINK stays within the guidelines of Jodi's plan. However, it's likely that I'm wrong. That's why I'm looking to the experts (you guys) to put me on track!

Originally Posted by jamie1888

Why no fat post workout? Should I be doing that too? I didn't include fat in my PRE workout because I'm off to the gym as soon as I wake up in the morning and I have just enough time to throw some protein, oat bran and low carb milk in a shaker and go. But, I really want to do what is BEST; even if it's not the most convenient.

MEAL 4
has avocado for fat

MEAL 5
didn't include fat because:
1) I thought the Flank Steak wasn't considered a LEAN cut of beef. So, I figured that was good enough for the fat on that meal. The 4oz of flank had 9 grams of fat. 2) I knew I would have Almond Butter at MEAL 6; so I was trying to stay within the macros.

I do have fish oil pills. I thought I was supposed to take those regardless of the fats that I ate during the day. Incorrect?


I'm doing what I THINK stays within the guidelines of Jodi's plan. However, it's likely that I'm wrong. That's why I'm looking to the experts (you guys) to put me on track!

Yeah, sorry about that. You would be right on both counts. That's what I get for posting stuff right after rolling out of bed. The diet looks pretty decent, but there are people who know a lot more than I do here. However, I did use information I collected off of this board and lost over 100 lbs in a bit over a year. I used to weight 285 then I dropped to 165 and now I'm back up to 185 with 10% body fat. I think you may be right on the fish oils too but if I absolutley can't squeeze in a fat for a meal I will take a few of those. Probably not the best thing to do but working full time, going to school, and keeping with my workouts you get the idea.

Thanks you guys for all of your input!

As long as I'm close to being on track; that's a start! I'll see what kind of progress I see after a few weeks and start working on tweaks if I'm not getting results.