Question about fat intake...??

[BrownGirl]

Alright....I really need you guys' help here. I'm trying to reconfigure my diet since I realized that I'm not getting enough fats. My fat intake was less than 20g a day and I learned that I need to go higher so as not to lose muscle. I've worked way too hard to lose these few pounds of muscle that I gained!!

My questions are:

1) Is there a minimum amount of fat that I need to be getting?
2)Even when I add more fats, it doesn't add up to more than 30g on my non lift day, because if I go above that, then my split changes from 40/40/20 to obviously higher than 20 on fats. Is this okay?
3)Or should I stay with the 40/40/20 split and do about 30g on non lift days and about 48g on lift days?

Please please help! Thank you very much!

PS: To get more fat, I added 1 tbsp peanut butter, a couple of whole eggs (Only on lift days), 2 fish oil caps and a little bit more reduced fat cheese.

[--->>405<<---]

BG it seems to me as long as u calculate ur cals on LBM and stick to ur macro split u shluld be fine regardless of how many actual grams of fat it comes to.. Wat r ur stats?

[BrownGirl]

Hey 405...my stats are 96lbs(Well it fluctuates between 95-97) and 5'2.

Cool...thanks...I'll stick to the split then. I was just worried, didn't want to eat too little fats and screw up you know?

[FireGuy]

If you are worried about losing muscle add in some extra protein, there is nothing magical about a 40-40-20 split, its a guideline at best. If you end up 44-37-19 you are still going to be fine. As far as your non lift days I would drop the carbs as opposed to the fat.

[Turkish Juicer]

^^^ Drop the carbs on your off days instead of dropping the fats.

[--->>405<<---]

^^ yeh what they said

if ur cycling ur carbs on lift and non-lift days then u percentages r gonna change when u reduce carbs.. thats ok.. dont worry if ur fat % changes.. with my carb cycle as with most u come up with a split and then simply reduce carbs on whatever days u decide and leave everything else the same..

like for me im having roughly:

290g pro
150g carbs
42g fat

these r moderate days.. on low carb days i have 290g pro, 50g carbs, 42g fat... i dont worry about the split percents..

[BrownGirl]

Thank you very much Fireguy, Turkish Juicer and 405! That's what I'm going to do...

My protein is pretty on target so I'll just drop my carbs down lower on non lift days...

Thanks again guys!