Fish Oil/EFA's Optimal Daily Consumption/Dosage

[Orlando Rocket]

I'm trying to make my fat intake as optimal as possible. It seems that optimally 20% of your daily caloric intake should come from fat.

For the sake of reference lets say you're consuming 2500 calories a day. That means 500 calories should come from fat. Equaling 55.5 grams of fat a day.

I get 25g fat daily through steak/chicken/whey/fish ect. in my diet LEAVING 30G FAT A DAY TO GET FROM ANY SOURCE. WHERE DO YOU RECOMMEND GETTING THE OTHER FAT FROM?

I've read to take fish oil (up to 20g day) almonds, coconut oil, flax, olive oil, evoo.

PLEASE RECOMMEND INTAKE AMOUNTS ALONG WITH SOURCES FOR THE 30 GRAMS THAT ARE AVAILABLE IN MY DIET THAT I NEED TO FILL.

Thanks for the input in advance I could really use some good advice on this.

[C_Bino]

Well, first there is no evidence whatsoever to suggest 20% being the optimal percentage of fat calories...would like do know where you got that info from?

You can do as much fish oil as you want. There are no days when I go under 30g fish oiil and many days where I am around 50g of fish oil.

w-3 fats and w-6 fats are essential so considering you are going to be getting some w-6 and definitely some saturated through your diet I wouldnt worry a lot about that.

I would focus more on w-3 and monounsaturates from nut oils as they are very stable and beneficial for the body as well in terms of membrane function and fluidity.

Now in terms of the oils you want to select, I wouldnt use coconut or flax at all.
Almond, walnut, macadamia, EVOO are gonna be some of the better ones, and take them in oil for not in the nut form where you will be getting protein and carbs and not a precise measurement of fat.

[eatrainrest]

yep i rotrate almond, walnut, EVO, and fish oils... daily

[FireGuy]

Why do you not like Flax Bino? What about MCT oil? Yes, I am guilty of a hijack.

[C_Bino]

Flax and other seed sources convert very poorly to EPA and DHA, our bodies just cannot process them well. It is best to let an animal process it for us who has the enzymes for it and then attain it from them.

So, chicken's can eat seeds like flax and convert it, then lay eggs rich in w-3 oils and we can eat them. Fish can feed on algae and other plants and convert them.

Simply we are not meant to feed on grass and seeds like other animals, therefore their bodies are built to digest and process the oils in them.

Nuts on the other hand work well for us, so I consume nut oils, great mono-unsaturates and you get some long chain poly's in there as well.

MCT I never take, it has no purpose for the body really. They are not EFA's and really dont give you any nutritional value to speak of.

[Orlando Rocket]

Well, first there is no evidence whatsoever to suggest 20% being the optimal percentage of fat calories...would like do know where you got that info from?

Adjust your overall fat allotment to be reflective of your kcal requirements.

Fat is fat in the overall scheme of things.

Ergo, if you are consuming too many calories (regardless of EFAs being the major contributor), you will get fat.

...or you will curtail your fat-loss.

FYI: we don't deal with set gram amounts.. We deal with percentages.
20% of total kcals is a good place to start.

That's middle of the road.
Decide what role you macronutrients play.

Protein: growth and repair**
Carbs: energy etc.**
Fat: recovery, hormone synthesis**

What i don't like... is how high the fat is: <>30%

I's subtract 6gr from each meal listed...That'd free up 270kcals (as well as lowering your fat allotment to <>20% of the overall kcals for the day).

Optimal was a poor choice of wording on my part, 20% seems to be a general guideline/starting point.

Do you suggest a certain percentage for me Bino while cutting? I have a long way to go (currently 18% BF and Carb cycling to cut).

For the record, I highly respect your knowledge and advice Bino as well as Nark's.

*I "streamlined" the 2 posts by Nark being that they were quite extensive and not all mentioned material applied (I'm not trying to take anything out of context). For the full quote see: http://forums.steroid.com/showthread.php?t=341121
Post numbers 36 and 58.

[C_Bino]

Well I dont suggest any certain percentages. I change my diet day to day depending on my activity level. Lower carbs when I am not working out or when I am training smaller muscle groups.

There are gonna be different beliefs out there and I can only speak for what works for me and from my education.

Fat's give MORE energy than carbohydrates and have a very important role in the production of hormones (along with protein). For example, there is evidence that suggests that 30% of daily caloric intake coming from w-3 fats is the optimal ratio for protein synthesis to occur.

If you are cutting I absolutely think fats can be at 30% or HIGHER. I am bulking right now and today for example my fats were probably 40%, protein 40% and carbs 20%, as I was not training today and had a higher carb day yesterday as I was training legs so there is plenty of glycogen to last me through the day with no need to increase my blood sugar constantly throughout the day, and my energy levels are perfect.

It is my opinion that carbs can come and go but there is no damn way I am gonna cut fats outta my diet. Fish oil is in EVERY single meal I eat and I will always have oils in my last meal before bed rather than carbs as they increase oxygen delivery to muscles, increase somatotropin output in response to sleep and allow for a more sustained release of amino's throughout the night.

Carbs are not gonna do much for you in your last meals before bed. Infact they can interrupt GH output while you sleep.

You absolutely 110% need good fats in order to get really shredded. They are EFA's...ESSENTIAL. So when you dont consume them your body can begin to retain body fat, much like when you starve and your body goes into starvation mode and starts to hold onto any energy sources it can.

People should be cutting CARBS when they wanna get really lean and not fat, it makes perfect sense. Carbs cause secretion of insulin, which is a storage hormone. These carbs must then be burned before you can tap into fat storage...this is why we do cardio in the morning on an empty stomach and directly PWO. The times when glycogen storage is lowest.

I mean there is a ton of stuff I can say, and everyone will have their own opinions but I guarantee I make any of my clients a diet and they will succeed using these methods.

[spywizard]

Well I dont suggest any certain percentages. I change my diet day to day depending on my activity level. Lower carbs when I am not working out or when I am training smaller muscle groups.

There are gonna be different beliefs out there and I can only speak for what works for me and from my education.

Fat's give MORE energy than carbohydrates and have a very important role in the production of hormones (along with protein). For example, there is evidence that suggests that 30% of daily caloric intake coming from w-3 fats is the optimal ratio for protein synthesis to occur.

If you are cutting I absolutely think fats can be at 30% or HIGHER. I am bulking right now and today for example my fats were probably 40%, protein 40% and carbs 20%, as I was not training today and had a higher carb day yesterday as I was training legs so there is plenty of glycogen to last me through the day with no need to increase my blood sugar constantly throughout the day, and my energy levels are perfect.

It is my opinion that carbs can come and go but there is no damn way I am gonna cut fats outta my diet. Fish oil is in EVERY single meal I eat and I will always have oils in my last meal before bed rather than carbs as they increase oxygen delivery to muscles, increase somatotropin output in response to sleep and allow for a more sustained release of amino's throughout the night.

Carbs are not gonna do much for you in your last meals before bed. Infact they can interrupt GH output while you sleep.

You absolutely 110% need good fats in order to get really shredded. They are EFA's...ESSENTIAL. So when you dont consume them your body can begin to retain body fat, much like when you starve and your body goes into starvation mode and starts to hold onto any energy sources it can.

People should be cutting CARBS when they wanna get really lean and not fat, it makes perfect sense. Carbs cause secretion of insulin, which is a storage hormone. These carbs must then be burned before you can tap into fat storage...this is why we do cardio in the morning on an empty stomach and directly PWO. The times when glycogen storage is lowest.

I mean there is a ton of stuff I can say, and everyone will have their own opinions but I guarantee I make any of my clients a diet and they will succeed using these methods.

U the man

[Orlando Rocket]

Thanks for the reply Bino, much appreciated.

[M302_Imola]

Great info C_Bino, I agree 100% with your nutrition guide lines!

[Narkissos]

bump!

-CNS

[sizerp]

Bumpidty.