Fat consumption?

[jimm]

Il keep it short and sweet,

i know my macros the only one im not 100% on is how much fat i should be consuming im at 180lb right now.. is there a rough guideline?

Proteins and carbs are easy i find conflicting info on fat i know alot of it if not all comes from the foods i eat but a little added extra healthy fats are all good right so yeah can any one chime in..


at 180lb i would need ___g of fat a day?

 

[BP2000]

Il keep it short and sweet,

i know my macros the only one im not 100% on is how much fat i should be consuming im at 180lb right now.. is there a rough guideline?

Proteins and carbs are easy i find conflicting info on fat i know alot of it if not all comes from the foods i eat but a little added extra healthy fats are all good right so yeah can any one chime in..


at 180lb i would need ___g of fat a day?

your body makes hormones from cholesterol so you need fat's. Off cycle 26% of your cals need to come from fat's. Eggs, salmon, avacado, cheese, beef fat, almonds, butter.

 

[jimm]

so thats about 840 cals from fat for me then hard to calculate when most of it come from foods... hmmmm i get confused VERY easily once i eventually get it im good just takes me a little longer then most im terrible with percentages and just maths in generall... im aiming for about 90g of fat a day with a bit of sat, poly and mono..dam getting a ON POINT diet takes some real fucking persistense and tinkering grams of this and grams of that ect...

 

[jimm]

il get there in the end if it kills me

 

[1superman]

Il keep it short and sweet,

i know my macros the only one im not 100% on is how much fat i should be consuming im at 180lb right now.. is there a rough guideline?

Proteins and carbs are easy i find conflicting info on fat i know alot of it if not all comes from the foods i eat but a little added extra healthy fats are all good right so yeah can any one chime in..


at 180lb i would need ___g of fat a day?

This is what works for me. Fats = Lean Body Mass x 0.34. In my case, Lean Body Mass is 175-lbs (this is my fat free mass). Fats = 175 x 0.34 = 59.5, which I round to 60 grams. Fats intake per meal = 60/6 = 10 grams of fats per meal.

Meals with proteins that contain essential fats, you don't need to add any. Meals with lean proteins like chicken, egg whites, or protein powder you do need to add essential fats.

 

[Standard Donkey]

extra virgin coconut oil

 

[Goldenera]

What are u trying to achieve ? What bf are u at? I don't count Marcos. I just eat clean. Unless u are doing a show I find it silly and overkill. Worry more about the carbs, carb types, protein intake, cals. I don't go crazy with it. I don't personally find it necessary.

 

[NoCode8511]

What are your goals? Plus height and weight...

 

[jimm]

This is what works for me. Fats = Lean Body Mass x 0.34. In my case, Lean Body Mass is 175-lbs (this is my fat free mass). Fats = 175 x 0.34 = 59.5, which I round to 60 grams. Fats intake per meal = 60/6 = 10 grams of fats per meal.

Meals with proteins that contain essential fats, you don't need to add any. Meals with lean proteins like chicken, egg whites, or protein powder you do need to add essential fats.

thanks alot mate! i need to find out my bf iv just joined new gym the owner is pro bb il ask him if he has calipers and il get back to you.. i need to know for my own sake its winter i was seriously debating cutting but now thats gone out the window decision is made im bulking as clean as i can... im 180lb right now lean body mass im guessing you need to know ur bf.. when i find out how do i calculate my lean body mass forgive me my maths is not the best by a long shot

extra virgin coconut oil

hard to get that stuff arounf here ive searched high and low for it and flax seed oil ect.. maybe il have to order online cause no shops near me in uk sell it.. just use olive oil.

What are u trying to achieve ? What bf are u at? I don't count Marcos. I just eat clean. Unless u are doing a show I find it silly and overkill. Worry more about the carbs, carb types, protein intake, cals. I don't go crazy with it. I don't personally find it necessary.

my goal is to hit the 200lb mark thats my goal i want to stand at 5,8 200lb and single figures bodyfat.

What are your goals? Plus height and weight...

goal is to stand and 5'8 200lb and 7%bf or single figures atleast.

 

[lee111s]

Holland and Barrett sell coconut oil buddy.

 

[jimm]

Holland and Barrett sell coconut oil buddy.

yeah il go check it out man iv just been taken on full time at work i get paid today but its only 2 weeks wages and i have to stretch that over 5 weeks and i owe out 300 to one of them payday loan things! great! gonna be a tough 5 weeks..

next month my protein.com and holland and barret are getting a seeing to haha

 

[1superman]

jimm, this is one way to calculate lean body mass.


Body fat in lbs. = Total body weight X Body fat percentage in decimal form.

Lean body mass = Total body weight - Body fat in lbs.

So someone who weighs 180 pounds with a body fat percentage of 17.5% would calculate:

180 X .175 = 31.5 lbs. of body fat

180 - 31.5 = 148.5 Lean body mass

The importance of knowing your LBM is, say you have weighed the same for two weeks.
Your lean body mass number could show that you actually gained muscle (and lost some body fat) which means your program is doing well and you probably wouldn't want to change a thing.

Use the mirror to make any major judgements about your body, use lean body mass as a progress report.

 

[lee111s]

Yeah it isn't cheap. I think they had an offer on when I last bought mine...2 tubs for ?22 and a few pence. I use it every day and it does last a long time. ~20g a day and they're 400g tubs so you should be able to stretch it out to 5-6 weeks for 2 tubs, maybe longer if you use it less

 

[BP2000]

Make you an account on Fitday.com it will give you percentages on your macros and it's free to join. Found some more info regarding oils....

Eliminate ALL vegetable oils, ALL hydrogenated oils, ALL fried foods and ALL ordinary table salt like Morton salt. All of that damages your body greatly. I strongly suggest you go to the health food store and buy Olive Oil in a can only, Sesame Seed Oil, and Extra virgin coconut oil and mix them equally, 1/3, 1/3, 1/3. Use this oil to cook with and to make salad dressings. Those salad dressings you buy in the stores in those pretty bottles are junk and mess up your fat digestion. Each fat contains many varied fatty acids that are used by the body to produce hormones, etc. It is this variety that is important as well. Eat lots of butter, real butter, not margarine or substitutes. It's best to buy raw butter made from raw cream like Organic Pastures sell because they have "grass fed cows" that produce high quality products. Butter is a medium chain fatty acid that bathes and nourishes the large intestinal cells with butyric acid and butter, along with coconut oil, does NOT require bile to break it down so it becomes an immediate source of energy that is sustainable.

Also, it is very important that you get a metabolic typing done. This will tell you what foods you will metabolize easily and be able to control your weight and general well being much easier.

 

[Ankith]

Fat is substance made from molecules of hydrogen, carbon and a little oxygen.It will helps to protect our body.Meanwhile ETAs plays vital role in our body. They are necessary to make cell membranes and for hormones and other chemical messengers that will tell your body what to do further.
In addition to that Fatty acids are natural thinners, they can prevent blood clots.