what to eat for EFA's?

[SonGoku]

Think I'll start to clean up my diet a little bit. Thinking of following the advice from some of the diet gurus here. Wanna cut down on carbs, maybe only to breakfast and PWO shake. But I still have some questions that I need answered before I start. Is it ok to have some complex carbs like potatoes or rice the meal after your PWO shake?? Also what do you guys eat for EFA's on the non carb meals??? I think I read somewhere that you can't eat protein alone. I can think of fish high in fat (like salmon), different kinds of nuts (although they also contain carbs, so are they a no go?), flax seed oil, fish oil tablets. Also how many grams of fat should I consume in a protein/fat meal?? Is it ok to have a salat with protein/fat meal??

My goal is not to drop bfp as quick as possible but to drop it while keeping as much muscle as possible. Not that my bfp is very high jsut wanna cut up a little before my next cycle.

[RockyX]

Think I'll start to clean up my diet a little bit. Thinking of following the advice from some of the diet gurus here. Wanna cut down on carbs, maybe only to breakfast and PWO shake. But I still have some questions that I need answered before I start. Is it ok to have some complex carbs like potatoes or rice the meal after your PWO shake?? Also what do you guys eat for EFA's on the non carb meals??? I think I read somewhere that you can't eat protein alone. I can think of fish high in fat (like salmon), different kinds of nuts (although they also contain carbs, so are they a no go?), flax seed oil, fish oil tablets. Also how many grams of fat should I consume in a protein/fat meal?? Is it ok to have a salt with protein/fat meal??

My goal is not to drop bfp as quick as possible but to drop it while keeping as much muscle as possible. Not that my bfp is very high jsut wanna cut up a little before my next cycle.

Always good to hear about someone cleaning up their diet.
1) Yes actually you do want the COMPLEX carbs for your meal after your PWO shake. Try 1/2 cup of rice or 100g of sweet potatos. These complex carbs taken at that time, will aid in restoring glycogen to your muscles.

2) No, you don't ever want to take protein alone, you want to make sure that the protein is going to your muscles (where you want it), by injesting protein alone you are giving your body a "go" to break down protein, which is not what you want. You want your body burning fat, and bringing the protein to your muscles.

3) All the sources you stated for EFA's are fine. The best choices are: Flax oil, Udo's Oil, and mixed nuts. You're right in that the nuts have carbs, but alot of those carbs are fiber. Nuts are perfectly fine.

Hope I helped!

[Spoon]

you can get efa's from nuts (almonds), flax oil, udo's and even olive oil. be creative

[SonGoku]

Thanks for the reply guys. Yeah olive oil as well, I knew that. Jsut didn't think of it when I wrote the thread I always cook all my meats in olive oil. But how many grams of fat would you consume in a protein/fat meal?? Also are there any other than the already mentioned sources for EFA's?? Meat and nuts or a sip of some kind of oil would be to boring becuase that's what I would have to eat the majority of my meals.

[RockyX]

Most of my pro/fat meal consist of 30-40g protein and 14-16g fat. It does get boring bro, you've just gotta change it up and be creative with it. Natural PB always keeps it okay for me though. You can always use salad dressing or full fat mayo on occassion for fat sources, I just wouldn't recommend making it the only fat sources you use.

[eggplant]

i love almonds~ yum yum..

[daman1]

i love almonds~ yum yum..

ditto

[Bcrown1]

Macadamian Nuts are great also.

[daman1]

Macadamian Nuts are great also.

yes they are!

[Lozgod]

Salmon is great for EFA's and my favorite that most people cut from their diet is egg yolks. Egg yolks are high in cholesterol but it has been proven that dietary cholesterol has nothing to do with serum cholesterol. I am low carbs and use fat as an alternative energy source. I know it goes against the norm but it works for me. Egg yolks are full of Omega 3's, as well as Vitamin E, leutin and zeaxanthin. Three of the most powerful anti-oxidants on the planet.

[SonGoku]

Well I don't like dressing or mayo, lucky for me, so that won't be a problem. But I always have at least 1 egg yolk with my egg whites for breakfast. But I guess that ok, I always thought that the fat i egg yolkes were bad And off course various kinds of nuts.

[eggplant]

egg yolks have some saturated fats....

[Spoon]

Well I don't like dressing or mayo, lucky for me, so that won't be a problem. But I always have at least 1 egg yolk with my egg whites for breakfast. But I guess that ok, I always thought that the fat i egg yolkes were bad And off course various kinds of nuts.

egg yolks are not as bad as we thought they were in the past. eating them like all other things in moderation is the key. i personally have 2 yolks mixed with half a cup off eggwhites for bkfast!

[Mu'min]

I always include my yolks with my eggs, mostly because I am a lazy bizitch. Of course, I do not eat eggs everyday. My cholesterol is below average last time I had it checked.