Frying in olive oil

**Super-Chump** · 03-06-2012, 02:07 AM

Hey guys, I have a pretty basic question but hoping that it can be answered. When pan frying meat in olive oil (extra virgin) how much oil is absorbed by the meat? Typically I will fry the following meats

- Basa fish (fillet), medium to high heat
- Chicken breast, low to medium heat
- Kangaroo/beef steak, high heat
- Kangaroo sausages, low heat

I do use a generous amount of oil in the pan, especially with the basa fish.

Thanks guys!

**thex95** · 03-06-2012, 07:44 AM

I personally have no idea, but why don't you just measure the amount you put in, then measure the amount remaining after cooking and find the difference. That would give you a good rough idea

**jypoll** · 03-06-2012, 08:25 AM

Originally Posted by scotts

I personally have no idea, but why don't you just measure the amount you put in, then measure the amount remaining after cooking and find the difference. That would give you a good rough idea

yea, and some will be left on your plate as well.

**bikeral** · 03-06-2012, 09:21 AM

I know this is not your question but this may help. I marinate 3lbs of chicken breast with 4 tablespoons of olive oil then grill it. Divide the amount of serving to get how much olive oil per serving. I use 8 6oz servings so it adds up to 1/2 tablespoon per serving.
Some gets left in the marinade bowl and some on the grill but since I am cutting I'd rather error on the low side.

**hex** · 03-06-2012, 09:38 AM

if you increased all your heats on your pan to about 375-400 (just below smoking point of evoo) and drop the meat in the proteins seal rather quickly and allow a very small amount of oil to actually penetrate the meat. but as bikeral said error on the side of caution when cutting and say add 1 tablespoon to the pan (plenty for pan frying since you are not deep frying) and calculate the whole amount to your mcros. i use one tblespoon in a big pan (holds 5 8oz chicken breasts) and fry them all at once and get a good sear on them... 1 tablespoon divided by 10 is next to nothing really

**calstate23** · 03-06-2012, 02:37 PM

Originally Posted by Super-Chump

Hey guys, I have a pretty basic question but hoping that it can be answered. When pan frying meat in olive oil (extra virgin) how much oil is absorbed by the meat? Typically I will fry the following meats

- Basa fish (fillet), medium to high heat
- Chicken breast, low to medium heat
- Kangaroo/beef steak, high heat
- Kangaroo sausages, low heat

I do use a generous amount of oil in the pan, especially with the basa fish.

Thanks guys!

I mean, I don't think anyone can really answer that question unless you take your finished food to a lab and get it's nutritional value.....

**--->>405<<---** · 03-06-2012, 03:56 PM

Originally Posted by calstate23

I mean, I don't think anyone can really answer that question unless you take your finished food to a lab and get it's nutritional value.....

Like the fat free frozen yogurt episode of Seinfeld!

**Blergs** · 03-06-2012, 04:20 PM

Originally Posted by Super-Chump

Hey guys, I have a pretty basic question but hoping that it can be answered. When pan frying meat in olive oil (extra virgin) how much oil is absorbed by the meat? Typically I will fry the following meats

- Basa fish (fillet), medium to high heat
- Chicken breast, low to medium heat
- Kangaroo/beef steak, high heat
- Kangaroo sausages, low heat

I do use a generous amount of oil in the pan, especially with the basa fish.

Thanks guys!

Olive oils is very good for you, its a good fat, BUT It oxidises fast and that makes it carcinogenic potentially. so what I do is use
grape seed oil to cook with. and add olive oil into my protein drinks, pasta sauces, soups etc.

It costs a bit more but if your gonna fry try out grape seed oil. but deff keep the olive oil around too, but try not to cook with it in the way of frying it up to a very high heat.

man now I went and got myself hungry :-/

**Blergs** · 03-06-2012, 04:43 PM

Originally Posted by bikeral

I know this is not your question but this may help. I marinate 3lbs of chicken breast with 4 tablespoons of olive oil then grill it. Divide the amount of serving to get how much olive oil per serving. I use 8 6oz servings so it adds up to 1/2 tablespoon per serving.
Some gets left in the marinade bowl and some on the grill but since I am cutting I'd rather error on the low side.

unless yoru just watching your cals because there too high and hard ot keep down, keep fat intake comming man, drink it , just watch your carbs and sugar spikes and of course total cals.
I get leaner keeping fats and protein high carbs med-low

**Super-Chump** · 03-06-2012, 07:22 PM

Thanks for the replies guys. I know its kind of a stupid question but when calculating my macros I just don't know how to correctly account for the oil that I use when cooking meats.

^ Yeah Blergs that's the problem. I'm naturally bulking atm and I'm finding it hard to keep my calories at a sensible level while being satisfied at the same time

**calstate23** · 03-06-2012, 07:27 PM

Originally Posted by --->>405<<---

Like the fat free frozen yogurt episode of Seinfeld!

Exactly, and as long as Kramer doesn't mess up the sample you might actually get an accurate reading back.....

**calstate23** · 03-06-2012, 07:34 PM

Originally Posted by Super-Chump

Hey guys, I have a pretty basic question but hoping that it can be answered. When pan frying meat in olive oil (extra virgin) how much oil is absorbed by the meat? Typically I will fry the following meats

- Basa fish (fillet), medium to high heat
- Chicken breast, low to medium heat
- Kangaroo/beef steak, high heat
- Kangaroo sausages, low heat

I do use a generous amount of oil in the pan, especially with the basa fish.

Thanks guys!

Well I can tell you one thing, olive oil, like butter can burn at high temps. Usually when frying food you would use something like canola or peanut oil so I doubt that could taste very good.....

Anyways, when you mean fry do you mean like you're basically deep frying the meat or just like a couple table spoons on the pan?

But in all honestly, we all know olive oil is a "healthy" fat but if you're really worried about your diet I wouldn't be frying any food or even using it when I cook.........Just use pam and take your essential fatty acids like cough syrup or a measured drizzle over you salad. Then you will always know how much fat you're taking in........

**--->>405<<---** · 03-06-2012, 07:42 PM

Originally Posted by calstate23

Exactly, and as long as Kramer doesn't mess up the sample you might actually get an accurate reading back.....

Well if we find something is a bit off we can give old jackie chiles a call and maybe pocket a little change out the deal!

**Super-Chump** · 03-06-2012, 08:04 PM

Originally Posted by calstate23

Well I can tell you one thing, olive oil, like butter can burn at high temps. Usually when frying food you would use something like canola or peanut oil so I doubt that could taste very good.....

Anyways, when you mean fry do you mean like you're basically deep frying the meat or just like a couple table spoons on the pan?

But in all honestly, we all know olive oil is a "healthy" fat but if you're really worried about your diet I wouldn't be frying any food or even using it when I cook.........Just use pam and take your essential fatty acids like cough syrup or a measured drizzle over you salad. Then you will always know how much fat you're taking in........

When I say fry i just mean giving the pan a good coat of oil. I don't measure how much I use but yeah I guess I'd use around a couple of tablespoons.

Ok well I'll have a try at cooking the meats other ways and just put oil in my salads, hopefully this will work out better for me

**calstate23** · 03-06-2012, 08:20 PM

Originally Posted by Super-Chump

When I say fry i just mean giving the pan a good coat of oil. I don't measure how much I use but yeah I guess I'd use around a couple of tablespoons.

Ok well I'll have a try at cooking the meats other ways and just put oil in my salads, hopefully this will work out better for me

I mean a couple table spoons isn't the WORST thing ever but it just depends how much you are doing it and how much you are using......

If you're looking for different healthy ways to cook meats without the oils I have some ideas.......

Chicken breasts you can boil and then shredd the meat....Throw the chicken breasts in the pot, fill up just above the meat with water or even chicken stock....Turn on high until it boils, then turn back down to low medium..Simmer until moist, tender and cooked

You can also take a few chicken breasts lay them on a sheet of foil. Salt and pepper them, oregano, little red pepper, slice of lemons and pour some I can't believe it's not butter spray over them...Then cover with another sheet of foil and crimp all the edges so it's completely closed off and put in oven at 400 degrees for about 20 minutes...

Top round you can marinate with mustard and soy sauce...The vinegar in these sauces will help break down and tenderize the meats...the longer you marinate the better but even 30 minutes is good...Then spray some pam on the grill and you can grill it like normal...Usually top round is a tough cut of meat but marinaded like this it's pretty good

There's a few

**Super-Chump** · 03-06-2012, 09:24 PM

Well when I use olive oil I always have a thought in the back of my mind that its probably my number one source of good fats for the day... spaced over probably 4-5 meals (not including breakfast). My only other solid source of good fats would be the 4-6 egg yolks, 6 fish oil capsules and 50gm of almonds (which is about a handful). Of course I am getting some fats from my lean meats and other foods through out the day, but those are the main sources.

Would you think that this is enough? I calculated that I consumed about 95gm of fat yesterday, WITHOUT counting the olive oil I use for cooking. I would consider that a pretty normal day to be honest. I have attached my log for yesterday. Id say that it's a pretty typical day. I know protein is stupidly high but i do eat quite a lot and I find that adding protein instead of more vegetables keeps me satisfied for longer. I did O.D on the watermelon but we have a lot in the house atm and i felt like having a lot lol. Carbs are about 100gm higher than usual. On rest days i would not have any pineapple juice or as much fruit. Also the vegetables typically do not include peas, its pretty much either broccoli (vast majority of the time), tomatoes and/or cucumber.

I know there is a lot of basa and wholemeal pasta as well, thats just what I have prepared atm. I rotate the basa with chicken, kangaroo and tuna. As for the wholemeal pasta typically I rotate that with sweet potato and brown rice with similar portions

My stats are
- Age: 22
- Height: 178
- Weight: 101kg/~227lbs
- BF%: ~18-20% (pure guess)

EDIT: just realised the date is wrong on the log lol... its suppose to be 06/03/2012

**calstate23** · 03-07-2012, 06:29 PM

Originally Posted by Super-Chump

Well when I use olive oil I always have a thought in the back of my mind that its probably my number one source of good fats for the day... spaced over probably 4-5 meals (not including breakfast). My only other solid source of good fats would be the 4-6 egg yolks, 6 fish oil capsules and 50gm of almonds (which is about a handful). Of course I am getting some fats from my lean meats and other foods through out the day, but those are the main sources.

Would you think that this is enough? I calculated that I consumed about 95gm of fat yesterday, WITHOUT counting the olive oil I use for cooking. I would consider that a pretty normal day to be honest. I have attached my log for yesterday. Id say that it's a pretty typical day. I know protein is stupidly high but i do eat quite a lot and I find that adding protein instead of more vegetables keeps me satisfied for longer. I did O.D on the watermelon but we have a lot in the house atm and i felt like having a lot lol. Carbs are about 100gm higher than usual. On rest days i would not have any pineapple juice or as much fruit. Also the vegetables typically do not include peas, its pretty much either broccoli (vast majority of the time), tomatoes and/or cucumber.

I know there is a lot of basa and wholemeal pasta as well, thats just what I have prepared atm. I rotate the basa with chicken, kangaroo and tuna. As for the wholemeal pasta typically I rotate that with sweet potato and brown rice with similar portions

My stats are
- Age: 22
- Height: 178
- Weight: 101kg/~227lbs
- BF%: ~18-20% (pure guess)

EDIT: just realised the date is wrong on the log lol... its suppose to be 06/03/2012

Yes, it is definitely enough, in fact that amount of fat is WAYYY too much...95 grams fat is already pretty high especially for someone your size then let's just say you use 2 tbsp's of olive oil when you cook which is about 28 grams of fat x 4 meals that is an EXTRA 112 grams of fat (A little over 1,000 extra calories)!! Obviously you won't consume all of that, so let's just say out of the 112 grams of fat you are actually consuming a 1/4 of that which is about 30 grams of fat....And that's just a rough estimate I'm pulling out of my ass, it could be a lot higher or lower.....especially since you don't measure it either...But if you take that for what it is, that is a big difference..

But either way that is a lot of extra fat, especially if you are trying to cut...Would you say those numbers you calculated for calories are truly accurate?? And do you do A LOT of cardio?? Because if you consumed that amount of calories each day I am surprised you are not a lot heavier, and not in a good way...

First off, I am the one person that ALWAYS tends to be on the high side for protein even sometimes going as far as 2 grams of protein per pound body weight not basing off of LBM....Typically I like to go off of 1.5 grams per pound body weight...This might even be the first time I have said this but that amount of protein is a COMPLETE OVER KILL...You are at 457 grams protein which is right around 2.6 times your total body weight.....You're probably taking in about the same amount of protein Melvin Anthony would be taking in or some sh*t....

I would drop your protein down to 275 grams which should be very much sufficient...

Again on the carbs WAYY to high, especially for someone looking to cut...Dude, you must have the metabolism of a humming bird if you are not gaining tons of weight off this diet..Especially since a lot of it is simple carbs (Fruit juices and fruit)....I'm not going to say fruit is bad for a human being but it's definitely not a good choice for a bodybuilder or someone looking to lose weight......

Since apparently you can handle all these carbs, I would still down your carbs down to 350 grams a day ONLY COMPLEX CARBS (No more fruit or fruit juices)

And you're fats over all are super high......Try to hit around 70-75 grams and see how that treats you......Let most of your fats come from the meats you will eat for the day and stop using it to cook....Make Pam your best friend...Any other fats make essential fatty acids but again try to hit the 70-75 gram range

This would put you at around 3130 calories for a day......Everything just doesn't seem to add up with your calculations, weight and body fat % so I don't know what you're doing.......

**calstate23** · 03-07-2012, 06:32 PM

Originally Posted by Super-Chump

Well when I use olive oil I always have a thought in the back of my mind that its probably my number one source of good fats for the day... spaced over probably 4-5 meals (not including breakfast). My only other solid source of good fats would be the 4-6 egg yolks, 6 fish oil capsules and 50gm of almonds (which is about a handful). Of course I am getting some fats from my lean meats and other foods through out the day, but those are the main sources.

Would you think that this is enough? I calculated that I consumed about 95gm of fat yesterday, WITHOUT counting the olive oil I use for cooking. I would consider that a pretty normal day to be honest. I have attached my log for yesterday. Id say that it's a pretty typical day. I know protein is stupidly high but i do eat quite a lot and I find that adding protein instead of more vegetables keeps me satisfied for longer. I did O.D on the watermelon but we have a lot in the house atm and i felt like having a lot lol. Carbs are about 100gm higher than usual. On rest days i would not have any pineapple juice or as much fruit. Also the vegetables typically do not include peas, its pretty much either broccoli (vast majority of the time), tomatoes and/or cucumber.

I know there is a lot of basa and wholemeal pasta as well, thats just what I have prepared atm. I rotate the basa with chicken, kangaroo and tuna. As for the wholemeal pasta typically I rotate that with sweet potato and brown rice with similar portions

My stats are
- Age: 22
- Height: 178
- Weight: 101kg/~227lbs
- BF%: ~18-20% (pure guess)

EDIT: just realised the date is wrong on the log lol... its suppose to be 06/03/2012

HA HA HA HA HA HA HA HA HA HA HA WOOOOOOOOOOWWW!!!! I am an idiot!!!! I spent all that time typing that sh*t just thinking you were 178 pounds and 18-20% body fat...Ha ha no wonder I was soo fu*king confused......I'm saying to myself, "Either this guy is not calculating his numbers correctly or he's laying about his weight" ha ha

**calstate23** · 03-07-2012, 06:47 PM

Originally Posted by Super-Chump

Well when I use olive oil I always have a thought in the back of my mind that its probably my number one source of good fats for the day... spaced over probably 4-5 meals (not including breakfast). My only other solid source of good fats would be the 4-6 egg yolks, 6 fish oil capsules and 50gm of almonds (which is about a handful). Of course I am getting some fats from my lean meats and other foods through out the day, but those are the main sources.

Would you think that this is enough? I calculated that I consumed about 95gm of fat yesterday, WITHOUT counting the olive oil I use for cooking. I would consider that a pretty normal day to be honest. I have attached my log for yesterday. Id say that it's a pretty typical day. I know protein is stupidly high but i do eat quite a lot and I find that adding protein instead of more vegetables keeps me satisfied for longer. I did O.D on the watermelon but we have a lot in the house atm and i felt like having a lot lol. Carbs are about 100gm higher than usual. On rest days i would not have any pineapple juice or as much fruit. Also the vegetables typically do not include peas, its pretty much either broccoli (vast majority of the time), tomatoes and/or cucumber.

I know there is a lot of basa and wholemeal pasta as well, thats just what I have prepared atm. I rotate the basa with chicken, kangaroo and tuna. As for the wholemeal pasta typically I rotate that with sweet potato and brown rice with similar portions

My stats are
- Age: 22
- Height: 178
- Weight: 101kg/~227lbs
- BF%: ~18-20% (pure guess)

EDIT: just realised the date is wrong on the log lol... its suppose to be 06/03/2012

Okay, back to the boards again....A clean bulk at your weight I would do this:

Protein - 345 grams (Lean meats)

Carbs - 350-400 grams (Still only complex carbs and not fruit juices or fruit)

Fats - 80 grams (From your meats and whatever is left out of the 80, essential fatty acids)

If you're gaining sloppy weight it's most likely do to a HIGH amount of carbs including all the simple carbs, the high fat intake and an overall bit too high calorie intake...

What I just posted above is about 3500 calories...Try this for a couple weeks and see what your results are, then back to the drawing board

**calstate23** · 03-07-2012, 06:55 PM

Originally Posted by Super-Chump

Well when I use olive oil I always have a thought in the back of my mind that its probably my number one source of good fats for the day... spaced over probably 4-5 meals (not including breakfast). My only other solid source of good fats would be the 4-6 egg yolks, 6 fish oil capsules and 50gm of almonds (which is about a handful). Of course I am getting some fats from my lean meats and other foods through out the day, but those are the main sources.

Would you think that this is enough? I calculated that I consumed about 95gm of fat yesterday, WITHOUT counting the olive oil I use for cooking. I would consider that a pretty normal day to be honest. I have attached my log for yesterday. Id say that it's a pretty typical day. I know protein is stupidly high but i do eat quite a lot and I find that adding protein instead of more vegetables keeps me satisfied for longer. I did O.D on the watermelon but we have a lot in the house atm and i felt like having a lot lol. Carbs are about 100gm higher than usual. On rest days i would not have any pineapple juice or as much fruit. Also the vegetables typically do not include peas, its pretty much either broccoli (vast majority of the time), tomatoes and/or cucumber.

I know there is a lot of basa and wholemeal pasta as well, thats just what I have prepared atm. I rotate the basa with chicken, kangaroo and tuna. As for the wholemeal pasta typically I rotate that with sweet potato and brown rice with similar portions

My stats are
- Age: 22
- Height: 178
- Weight: 101kg/~227lbs
- BF%: ~18-20% (pure guess)

EDIT: just realised the date is wrong on the log lol... its suppose to be 06/03/2012

But then again, at 18-20% you're going to gain some bodyfat regardless...You want to add more fat? Ever think of cutting a little first before you bulk?

**Super-Chump** · 03-09-2012, 04:08 AM

Thanks for the responses, very informative. At the moment I bulking, honestly I've been bulking for ages. Iv only ever really 'cut' for 8 weeks, and even then they were 2 separate stints of 4 weeks. The last cut was for almost 5 weeks which was about 2 months ago, I went from 99kg to 92kg (weighing after breakfast) on a pretty basic low carb diet with about 4 * 30-60 minute LISS sessions per week. Before I became completely serious about putting on more mass I was quite lean, definitely under 10%. Then again I did play a lot of sports and was generally more active than I am today. But I can lose weight quite easily so I am not really concerned if I put on more fat than I'd like.

I have to admit that was a bit of a weird day. I don't usually eat that much fruit or that much protein. I'l post up my log for today tomorrow morning before work so you can have critique it. Generally its less protein, more carbs, same fats. But yes I do eat a lot

Calstate23
You suggest not having any fruit, but since adding fruit (usually an apple and banana) to my pre-workout meals I have noticed an increase in my performance at the gym. The fruit juice something relatively new I'm trying, just to help spike my insulin without having to eat something. I'm considering removing the pineapple juice pre-workout as I feel its not really needed. However, the dilemma I have though is that the creatine I use recommends that you take it prior to your workout. I mix it with the pineapple juice just for the insulin spike so I can absorb it. What would your suggestions be for a pre-workout and post-workout meal? You say not to have any simple carbs, does that include post-workout?

Btw that BF% is probably wrong, when I tell people I'm around 18-20% they say I'm leaner than that.

**calstate23** · 03-15-2012, 10:25 PM

Originally Posted by Super-Chump

Thanks for the responses, very informative. At the moment I bulking, honestly I've been bulking for ages. Iv only ever really 'cut' for 8 weeks, and even then they were 2 separate stints of 4 weeks. The last cut was for almost 5 weeks which was about 2 months ago, I went from 99kg to 92kg (weighing after breakfast) on a pretty basic low carb diet with about 4 * 30-60 minute LISS sessions per week. Before I became completely serious about putting on more mass I was quite lean, definitely under 10%. Then again I did play a lot of sports and was generally more active than I am today. But I can lose weight quite easily so I am not really concerned if I put on more fat than I'd like.

I have to admit that was a bit of a weird day. I don't usually eat that much fruit or that much protein. I'l post up my log for today tomorrow morning before work so you can have critique it. Generally its less protein, more carbs, same fats. But yes I do eat a lot

Calstate23
You suggest not having any fruit, but since adding fruit (usually an apple and banana) to my pre-workout meals I have noticed an increase in my performance at the gym. The fruit juice something relatively new I'm trying, just to help spike my insulin without having to eat something. I'm considering removing the pineapple juice pre-workout as I feel its not really needed. However, the dilemma I have though is that the creatine I use recommends that you take it prior to your workout. I mix it with the pineapple juice just for the insulin spike so I can absorb it. What would your suggestions be for a pre-workout and post-workout meal? You say not to have any simple carbs, does that include post-workout?

Btw that BF% is probably wrong, when I tell people I'm around 18-20% they say I'm leaner than that.

Since you are bulking I don't think it is extremely bad to take in some fruits but what you posted is very high...

I think you could make pretty good gains going off the macros I stated above:
Protein - 345 grams (Lean meats)

Carbs - 350-400 grams (Still only complex carbs and not fruit juices or fruit)

Fats - 80 grams (From your meats and whatever is left out of the 80, essential fatty acids)

It seems to me that with that many simple carbs and that many grams of carbs and fat per day are too high....Mirror is always your best friend and many times you can keep a better shape and actually look even bigger at a lower weight...

Obviously gaining fat during a bulk is going to happen but you don't want to add too much fat to the diet...I mean you do have guys like Lee Priest who gain tons of fat during a bulk but take into consideration that they have done trial and error over and over again and he knows exactly what he is doing with his body..

I would try to stay within those macros and if you want to take in simple sugars I don't see a problem with that but I would do it before or after your workout and try to leave it at that....Let most of your bulk come from the higher intake of calories while still eating cleaner foods and complex carbs...

Also, if you're looking for energy before a workout try adding creatine before your workout.......

Pre-workout I would try a big bowl of oats and a protein source....After your workout a protein and simple carb mix and then maybe a 30-60 minutes after eat another protein and complex carb meal.......