Cutting Fat

[Soul12]

I am currently in the middle of a cutting phase. I was told that if I don't get enough fat in my diet it can slow fat loss. Is this true of just a myth? I have always ate a low fat diet with lean meats and such. I would say my typical fat intake is 20-25 grams. Is this okay for fat loss? I didn't realize there was such a thing as too little fat.

 

[suprfast]

This came as a shock to me too. The difference here is healthy fats vs unhealthy or less healthy fats.

Good fats should include olive oil, peanuts(other nuts too), dairy, meats.

Bad or less healthy fats to keep to a minimum would be butters(saturated, polyunsaturated), etc...

Sorry, i suck at explaining this part.
What does your current diet look like? Maybe we can try to help you get on board.
kris

 

[Built]

suprfast, you're almost right. Natural saturated fat is good for you - it supports sex-hormone production among other things - and there are some polyunsaturated fats that are essential for health - for example, the EPA/DHA found in fish oil (Omega-3) - but in general, you're wise to promote the intake of monounsaturated fats such as olive oil, almonds, natural peanut butter as a base for your fat intake.

 

[suprfast]

Almost there.
Tell me more about this sex fat

 

[Built]

Sex fat. Mmmm...

 

[Built]

So me and est doll were discussing this sex fat.

How would one prepare it?

*********************


Est doll: oh some guy on the forum wants u to tell him more about sex-fat

Built: sex fat?

Est doll: yea

Built: sex fat?
hahhahahahahah sex fat lmao

Est doll: Natural saturated fat is good for you - it supports sex-hormone production
there's another patent fraze
im gonna eat some sexfat tomorrow in my almonds

Built: Kobe beef, roasted in sexfat and finished with pine nuts

Est doll: LMAO!!!!!!!!!!!!!!
and a side of sexfat potatoes

Built: Puree of sexfat, chocolate ganache and fresh basil
porn-Italian fusion dessert

Built: <- has been eating at a lot of high-end buffets lately

Est doll: you consumed A LOT of sexfat doing that

Built: I know, and while SOME sexfat is good for you, too much leads to pregnancy and high cholesterol

Est doll: LOLLLLLLLLLLLL

Built: ... which is particularly problematic for males, since it renders Viagra utterly useless.
I mean, who wants to get nailed by a pregnant man with high cholesterol?
Even if he DOES have the boner of a twenty year old?

Est doll: OMG u r too much!
hahahaa

Built: Our health plan pays for Viagra by the way. We max it out and I give away the extras as Christmas presents
I taped a bunch inside a Christmas card for a friend of mine last year

Est doll: lol

Built: "The boners of twenty year olds for EVERYONE this Holiday season"

Est doll: how funny

Built: I wanna try it
I asked my doctor if I could
he says "why do you want it?

Moron.

I said "for fun, d’uh”
lol
he said I could
some women apparently respond to it
So far I'm too chicken
I'll just keep putting it in the Brita water filter like usual

Est doll: well u dont drink...girl's gotta have fun somehow

Built: "Why is the water blue?” “ Oh it's just the new filter honey...."

Est doll: LOL!

OMG

Built: "no, thanks, I'm not thirsty"
"you go ahead though.... "

Est doll: hahahahahaha

Built: Yep, get 'em up, then get 'em off; they fall asleep and you get your life back for twelve hours, while they're deactivated…

 

[suprfast]

If an apple a day keeps the doctor away

10g of sex fat brings the chubby to play??

off to bed, thinking of chocolate ganache, whipped cream, strawberries, rubber balloon, midget, and a partridge in a pear tree.

 

[Built]

off to bed, thinking of chocolate ganache, whipped cream, strawberries, rubber balloon, midget, and a partridge in a pear tree.

suprfast, you know how to party.

PS your taste in balloons - popped, or no?

 

[Soul12]

This came as a shock to me too. The difference here is healthy fats vs unhealthy or less healthy fats.

Good fats should include olive oil, peanuts(other nuts too), dairy, meats.

Bad or less healthy fats to keep to a minimum would be butters(saturated, polyunsaturated), etc...

Sorry, i suck at explaining this part.
What does your current diet look like? Maybe we can try to help you get on board.
kris

Thanks for the information guys. Here is what my current diet looks like. Any advice would be appreciated. Funny conversation you two had above.

Breakfast

1 cup dry oats 300 cals 6 fat
2 slices of whole wheat bread 140 cals 1 fat

Snack
Apple or Banana 100 cals

Lunch

6 oz chicken breast 180 cals 5 fat
1 bun 110 cals
2 cups mixed vegetables 60 cals
8 oz 2% milk 110 cals 2.5 fat

Afternoon
1 scoop protein whey 120 cals 1 fat

Dinner

5 oz ground turkey burger 200 cals 4 fat
2 cups spinach 60 cals
8oz 2% milk 110 cals 2.5 fat

Snack
Bagel 250 cals 3 fat

Total 1750 calories 25 grams of Fat

 

[suprfast]

Are you trying to gain weight. Your carbs are through the roof and your protein might be a tad low. Fat intake should come up and carbs should come down. What is your weight? What are your goals?
Your breakfast is very carb dense with almost ZERO protein.

 

[Soul12]

Are you trying to gain weight. Your carbs are through the roof and your protein might be a tad low. Fat intake should come up and carbs should come down. What is your weight? What are your goals?
Your breakfast is very carb dense with almost ZERO protein.

I am trying to lose about 10-15 pounds. I am 5'8 175 right now and I would like to get down to around 160-165. Should I eat eggs for breakfast, maybe 4 a day for more protein and fat? I heard eating eggs everyday was bad for me. What would be a good source of breakfast protein besides eggs? Sorry for all the questions, but you seem very knowledgeable so I figured I would ask away. Are my calories at the right level for losing fat? I didn't realize carbs had to be low to lose weight so I wasn't tracking them all that close since I don't do keto diets. I will lower them if it helps me lose weight faster. I have a desk job so I am not active during the day.

I run 2-3 times a week doing HIIT for 30 minutes.
I lift 3-4 times a week for 30-45 minutes.

Thanks again for all your help.

 

[suprfast]

I am trying to lose about 10-15 pounds. I am 5'8 175 right now and I would like to get down to around 160-165. Should I eat eggs for breakfast, maybe 4 a day for more protein and fat? I heard eating eggs everyday was bad for me. What would be a good source of breakfast protein besides eggs? Sorry for all the questions, but you seem very knowledgeable so I figured I would ask away. Are my calories at the right level for losing fat? I didn't realize carbs had to be low to lose weight so I wasn't tracking them all that close since I don't do keto diets. I will lower them if it helps me lose weight faster. I have a desk job so I am not active during the day.

I run 2-3 times a week doing HIIT for 30 minutes.
I lift 3-4 times a week for 30-45 minutes.

Thanks again for all your help.

Im still learning myself. Everything i have learned was from Iron Magazine and the great support they have.

For breakfast the oatmeal or toast is fine, not both. I would guess for breakfast alone you are consuming close to 75 grams of carbs with less than 10 grams of protein.

For breakfast i consume(keep in mind im 205-210lbs so dont follow my diet) my daily vitamins(3g of dha/epa), 1/2C oatmeal, 25g protein powder, 1 C 2% milk. This put the entire meal up to 500 calories less than 20 coming from fat(mostly the fish oil, then milk make this up), 40 grams of carbs, and 40 grams of protein. This works great for me since i usually dont like huge breakfasts.

Now, anyone please feel free to correct me. Im just a fellow IMer trying to help and know im not a nutritionist.

Breakfast you like carbs so dont cut them out, just cut them down
1/2C oatmeal
2-3 eggs(eggs are good, unless you have a history of cholesterol. If you are healthy in all aspects eat away.)
cup of milk

Id go with the apple over banana for the snack since its more of a complex carb, but bananas are damn good.

I personally wouldnt complain about your lunch. You have greens, very important.

afternoon snack looks good.

your dinner is great with me. I have a new love for spinach.

Nighttime snack could be another protein shake with more fat(almonds, walnuts, peanuts)

Just looked, i didnt address any fat with you. With your afternoon snack add an ounce of almonds(raw).

I really hope i helped. I am in no way good at this, but im trying too.
Feel free to ask. check out FitDay - Free Weight Loss and Diet Journal, it works great for keeping track of calories and fat. You can plan hypothetical meals for tomorrow also.
kris

 

[est doll]

Soul12,

I agree you need to up your protein to help your body hold on to the muscle while you are cutting.

There is nothing wrong with carbs,except they tend to make you more hungry which is not ideal on a cut.
That's why Built always recommends to lower carbs and up the fats on the cut - for comfort.
It will keep you full and satisfied for longer,than eating so many carbohydrates.And you said you don't move much during the day,so you don't need all this crazy carb energy.

So I would definitely up the proteins and fat and remainder of calories can be carbs.Just make sure that the fat comes from good sources (read above about the sex fat,LOL).

Hope this help!

Est Doll