4-Built: Feedback Requested

[NJ-Surfer]

Hi MariAnne,

I'm 41yrs old, 6'2", 195lbs and 22%BF (e-impedance scale). I'm following the lifting program you set up for me (attached for reference) and figure I will try and cut some fat before bulking up. Previously I was eating ~2900 calories which has been shown to be maintenance for me. If I go with a 20% cut in calories I would knock it down to ~2300 by reducing carbs. Based on my %BF I have ~152lbs of lean mass. Shooting for at least 0.5g of fat/lean mass and 1.5g protein/lean mass I need ~76g of fat and ~228g of protein. Attached is my current diet. Let me know if you have any comments or suggestions.

 

[Built]

Diet looks great, but I'd ditch the flax oil and aim to get in at least 10 (ten! Really!) grams of fish oil through the day.

Also, make sure the mixed nuts are raw.

Nice work!

 

[NJ-Surfer]

Diet looks great, but I'd ditch the flax oil and aim to get in at least 10 (ten! Really!) grams of fish oil through the day.

Also, make sure the mixed nuts are raw.

Nice work!

OK, I will ditch the flax and bump up the fish oil to 10g that will put me up to 77g/day of fat which is more alligned with your guidelines. The nuts are salted but raw. I buy the Planters Select and mix in ~50% by volume of wallnuts.

 

[Built]

Salted is fine. Your peanuts are roasted, but they're actually legumes and the fat is mostly monounsaturated, more heat-stable than the fat in tree nuts like your walnuts.

Sounds like you're nicely set to go. Good luck!

 

[NJ-Surfer]

Diet looks great, but I'd ditch the flax oil and aim to get in at least 10 (ten! Really!) grams of fish oil through the day.

Also, make sure the mixed nuts are raw.

Nice work!

One follow up question. Are you suggesting the 10g of fish oil/day in order to get my total fat intake up to 0.5g/lean body mass or do you feel any diet should consist of 10g of fish oil/day?

 

[Built]

The latter. 10g fish oil provides, for most brands, 3g combined EPA/DHA, an amount the AHA says is safe without a doctor's recommendation. If the UBER-conservative AHA says that amount is safe, likely you can take more but at least I'm not recommending something unsafe.