How Much Fat A Day

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    How Much Fat A Day


    My diet is near perfect but I'm not to sure how much fat a day I need. Most of my fat is from olive oil and coconut oil. I've heard around 30 percent of my calories should be fat and support test levels. I eat around 3600-4000 cal a day and I'm usually at 110-120 grams of fat a day. Is this too much.

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    Quote Originally Posted by nobel252 View Post
    My diet is near perfect but I'm not to sure how much fat a day I need. Most of my fat is from olive oil and coconut oil. I've heard around 30 percent of my calories should be fat and support test levels. I eat around 3600-4000 cal a day and I'm usually at 110-120 grams of fat a day. Is this too much.
    It is recommended that fat make up 15-20% of daily total energy intake (Lambert, et al., 2004), with a minimum of 15% and an upper limit of 30% of daily total energy (Greenhaff, Gleeson & Maughan, 1987; Torun, et al., 1977).

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    Thanks for the info Rosie. Btw I'm doing like 3 tablespoons and a teaspoon of coconut oil a day and about 3 tablespoons of olive oil. Is that too much coconut oil to maintain low bodyfat
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    Coconut oil is great since it's an MCT. If you are doing low carb, try and time your coconut oil in take around pre workout, MCT's get metabolized for energy at nearly the same rate/speed as carbs do. Great for pre workout energy.
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    I get between 35-45% of my calories from fat with about 35-40% from protein and the rest from carbs. I adhere to Paleo/Primal philosophies and trash the conventional wisdom regarding nutritional recommendations.
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    Quote Originally Posted by nobel252 View Post
    Thanks for the info Rosie. Btw I'm doing like 3 tablespoons and a teaspoon of coconut oil a day and about 3 tablespoons of olive oil. Is that too much coconut oil to maintain low bodyfat
    No worries

    No, it's not too much. At the end of the day, as long as your overall daily caloric intake is set at a level that is optimal for YOU personally in bulking lean, then that's fine.

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    Honestly, getting enough fat in your diet is usually more of a problem than getting too much. I do agree fat should be the first item to cut back if you're over cals in small increments, but what's important is total macro intake. Sorry for the rant, anyways you should take in some omega-3s as well. Maybe some grass fed beef, organic eggs, or fish or fish oil?
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    How do I know how many calories do I need a day to keep lean. I'm currently 6-4 245lbs. I want to lose some weight but I don't want to keep myself hungry which I always am.
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    Quote Originally Posted by nobel252 View Post
    How do I know how many calories do I need a day to keep lean. I'm currently 6-4 245lbs. I want to lose some weight but I don't want to keep myself hungry which I always am.
    Find out what your Maintenance calories are - there are many equations and calculations out there that you can use to do this (use one that includes age, sex, height, body mass and activity level). Once you know your Maintenance, you know how much you are going to need to gain lean/muscle mass - starts at anything OVER Maintenance. I recommend starting out at ~200 calories over Maintenance the first week, and adjust your caloric intake based on your progress and results each week - i.e. if you're making gains without a lot of bodyfat at ~200 above, then go to ~300 above the nest week, and so on. It's all really experimentation and trial and error in finding your "ideal" caloric intake for the best gains - the same goes for the "ideal" macronutrient ratios for YOU as an individual, since everyone is different and work best with different ratios, etc. Remember that if you want lean gains only without the fat, then you're aiming more for a recomp as opposed to a "bulk", and a successful recomp is very dependent on the manipulation of your nutrition!

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    I get between 35-45% of my calories from fat with about 35-40% from protein and the rest from carbs. I adhere to Paleo/Primal philosophies and trash the conventional wisdom regarding nutritional recommendations.

    Good post and I totally agree.

    Except I eat whey and ricotta ( not @ the same time).

    Conditioning ur body to burn fats efficiently is the ticket for long term success IMO.
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    Quote Originally Posted by morry View Post
    Good post and I totally agree.

    Except I eat whey and ricotta ( not @ the same time).

    Conditioning ur body to burn fats efficiently is the ticket for long term success IMO.
    Primal actually adheres to some dairy for those who can tolerate it. In fact, the author uses whey protein.
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    Quote Originally Posted by nobel252 View Post
    My diet is near perfect but I'm not to sure how much fat a day I need. Most of my fat is from olive oil and coconut oil. I've heard around 30 percent of my calories should be fat and support test levels. I eat around 3600-4000 cal a day and I'm usually at 110-120 grams of fat a day. Is this too much.
    Quote Originally Posted by nobel252 View Post
    How do I know how many calories do I need a day to keep lean. I'm currently 6-4 245lbs. I want to lose some weight but I don't want to keep myself hungry which I always am.
    How can your diet be near perfect when you aren't sure how many calories you need, the way you eat always leaves you hungry, and you aren't sure how much fat you should have?

    Not really throwing stones at you so much as in soooooo many threads here here will a person say "my diet is on point" only to in drawing details out of them over time that they really have no idea.

    Not saying your diet isn't close to perfect, but those are some pretty basic diet questions to be asking.
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    i eat as much fat as i can, definitely at least 50% of daily cals
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    Quote Originally Posted by Rodja View Post
    I get between 35-45% of my calories from fat with about 35-40% from protein and the rest from carbs. I adhere to Paleo/Primal philosophies and trash the conventional wisdom regarding nutritional recommendations.
    lol in just the last 20 minutes I got two "cholesterol heart attack" comments as I was loading a dozen hardboiled eggs into a container in the cafeteria. little do they know my engine is running wayyyy better than theirs
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    Quote Originally Posted by EasyEJL View Post
    How can your diet be near perfect when you aren't sure how many calories you need, the way you eat always leaves you hungry, and you aren't sure how much fat you should have?

    Not really throwing stones at you so much as in soooooo many threads here here will a person say "my diet is on point" only to in drawing details out of them over time that they really have no idea.

    Not saying your diet isn't close to perfect, but those are some pretty basic diet questions to be asking.
    You got point there brother. I guess I meant that I eat super clean. Chicken, oats, fruits, veggie, everyday and steak every other day.
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    Quote Originally Posted by nobel252 View Post
    You got point there brother. I guess I meant that I eat super clean. Chicken, oats, fruits, veggie, everyday and steak every other day.
    "Clean" is relative. For example, eating grains is not eating clean to me. I'm going to guess that you do not have nearly enough fat in your diet.
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    Forgot to add 3 tablespoons and a extra teaspoon of coconut oil a day with another 3.5 tablespoons of olive oil which was mentioned in my first post
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    Quote Originally Posted by nobel252 View Post
    Forgot to add 3 tablespoons and a extra teaspoon of coconut oil a day with another 3.5 tablespoons of olive oil which was mentioned in my first post
    A good rule of thumb for me is to have 1-1.2g/lb of fat.
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    Quote Originally Posted by Rodja View Post
    A good rule of thumb for me is to have 1-1.2g/lb of fat.
    So since I whey 245 could I eat 200 grams of fat a day.
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    Quote Originally Posted by nobel252 View Post
    So since I whey 245 could I eat 200 grams of fat a day.
    245-300g.
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    I have to admit having had days where i took in almost that much in peanut or almond butter alone.
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    To the op of this thread, something thats worked well for me in the past is to find a suitable amount of protein a day to where you can still maintain/grow, and a suitable amount of carbs to where its JUST enough so you don't feel awful, and then fill in all the rest of you daily cal needs with healthy fats. I eat a TON of fat per day as well. From basically NOTHING but nuts.
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    Cool thanks for all the info guys. Btw what is fat good for besides test levels
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    Quote Originally Posted by nobel252 View Post
    Cool thanks for all the info guys. Btw what is fat good for besides test levels
    Good fats are good for a lot of things... Circulatory system, cholesterol level, heart health, leaning up, they make you feel a lot fuller than other foods, better skin, and the list goes on.
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    fat and cholesterol are important for the production of ALL hormones not just test
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    Uh, lol. Essential fats are important for the synthesis of so many compounds. Sphingolipids responsible for the maintenance of brain tissue, for one, prostaglandins responsible for inflammatory response and homeostasis (you need this even if you don't sustain giant injuries since you acquire small bruises on a daily basis, like from bumping your leg into a table or your arm into a door), thromboxanes responsible for regulating blood pressure, leukotrienes which are important signaling molecules in the airways, special lipids like cardiolipin that play a major role in driving and protecting your heart, etc...
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    Bonjour buddy.... i think u should minimize a bit consumption of fats...to make it more feasible for you.......cheerio
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    Quote Originally Posted by Lesnar36 View Post
    Bonjour buddy.... i think u should minimize a bit consumption of fats...to make it more feasible for you.......cheerio
    wtf?
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    How much truth is there that the protein in nuts is of extremely poor quality? I don't count the carbs in nuts towards my carb intake for the day, however i DO count the protein....
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    Interesting question as I also heard the same. Something about the protein being bound in the collagen matrix of the peanut, or something? I posted that concern here but to no avail.

    Why Natural Peanut butter?
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    Quote Originally Posted by Whacked View Post
    Interesting question as I also heard the same. Something about the protein being bound in the collagen matrix of the peanut, or something? I posted that concern here but to no avail.

    Why Natural Peanut butter?

    lol, yah, that thread didn't really go anywhere, haha. I would like to hear from someone who could shed a bit more light on the fact or fiction of this claim though.
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    natty peanut butter and egg yolks,, there my main two types of fats ..
    plus omega 3 tabs 2 a day.. are they good choices,, im trying lean out so only taking in 2500cal 260g pro 150g carbs 70g fats
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    Quote Originally Posted by thebiggerpict View Post
    natty peanut butter and egg yolks,, there my main two types of fats ..
    plus omega 3 tabs 2 a day.. are they good choices,, im trying lean out so only taking in 2500cal 260g pro 150g carbs 70g fats
    I'm not sure about your stats, but from just a broad look, I'd up the fats and lower the carbs. Also, a good rule of thumb that I follow is if the carb isn't obtained via fruits or veggies (barring what little there may be in some proteins and other foods, stay away from complex carbs), then I don't eat it.

    There is a lot to be said concerning the oxidation of fats over the utilization of carbs for the purposes of staying lean, fit, and energetic.

    Eat Primal.

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    thanks 4 the reply,,
    my stats are,

    im 5.11
    12,4 stone
    and 13 bf

    what about post workout meal not shake the meal 1 hour after that ,, i take in about 90g carbs complex carbs oats,,
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    Quote Originally Posted by thebiggerpict View Post
    thanks 4 the reply,,
    my stats are,

    im 5.11
    12,4 stone
    and 13 bf

    what about post workout meal not shake the meal 1 hour after that ,, i take in about 90g carbs complex carbs oats,,
    There's nothing wrong with carbohydrate post-workout as they will primarily function to replenish muscle glycogen as opposed to being stored as fat.

    I have no problem losing fat while taking in a small amount of carbohydrate pre-workout and a larger amount post-workout. However, I tend to eat almost no carbohydrate at any other point in the day beyond trace carbs and those in vegetables.
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    Quote Originally Posted by Red Dog View Post
    There's nothing wrong with carbohydrate post-workout as they will primarily function to replenish muscle glycogen as opposed to being stored as fat.

    I have no problem losing fat while taking in a small amount of carbohydrate pre-workout and a larger amount post-workout. However, I tend to eat almost no carbohydrate at any other point in the day beyond trace carbs and those in vegetables.
    ye thats very similar to me,, my normal day looks like this

    11am- 1 scoop whey,,2 brown bread 40g peanut butter=cal-550 p-40 c-28 f-20
    2pm- 40g whey 20g casein 5g creatine, large banana=cal350 p-50 c-30 f-0
    4pm- 140g oats,6 eggs 2 yolks 1/2 tin tuna and peppers=cal 760 c85 p55 f-18
    8pm- 2 breast chicken veg and 100g beans or= cal-330 p60 c-10 f-6
    6 egg whites 2 yolks peppers and tuna =cal- 260 p-40 c-0 fat-12
    12am- 60g casein + 40g peanut butter=cal 480 p-65 c-0 f-20

    so on average cal-2500 p-270 c-150 fat-70

    whats peoples opinions on that ?
  

  
 

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