fat intake

[madmancman]

hi i have got my diet pritty much down to a t now
im just having a probley with my fat intake.

i will be having

7.00 am (pro 30 g/carb 40g/fat 10g)

10.00 am (pro 30g/fat 10g)

12.30 pm (pro 30g/ carb 40g)

13.30 pm workout

15.30 pm post workout (pro 40g/ simple carbs 20g)

17.00 pm (pro 30g/ fat 10g)

19.00 pm (pro 30g)

21.00-22.00 pm (pro 30g) if im still awake

this works out at around about 180-210g pro/ 100g carbs/ 30g fat

now for the fat i will be using a extra virgin olive oil for a healthy fat intake. do i add all the othere fats up on there own or do i put them with the healthy fats?

my stats are 13st 7lb 5'6 25yrs 22%bf i have come down from 28% bf in 10 weeks so think i need to tune the diet.

p.s i didnt want to put down the meals as fet out foods because i keep the mixed up.

[Twist]

put foods in, and remember to keep adjusting your cals as you lose weight

[madmancman]

that sounds very good but that really doesnt work for me that way

[soulstealer]

What the **** dude... 13 st = 182lb's if I'm not mistaken and your eating:

200g P = 800 cals
100g C = 400 cals
30g F = 270 cals

Total = 1470

Your starving yourself....

I'd like to see what foods your eating for those macro's and what your workout routine looks like...

Also do you have a cheat day?

[Twist]

hes actually only 140 lbs. 1470 may be in the right range for fat loss. all depends on his tdee. But he still needs to put up foods

[soulstealer]

I thought 1 stone = 14 lbs? so 13x14 = 182+7 = 189? (missed the 7 the first time)

[Twist]

idk what stones =... but just saying he is 22%bf

[Twist]

at 22% I assume he is cutting. his height and bf% tells me that his cutting tdee could be close to 1470. seems low but possible.

[dangerous dan]

I thought 1 stone = 14 lbs? so 13x14 = 182+7 = 189? (missed the 7 the first time)

correct

[soulstealer]

at 22% I assume he is cutting. his height and bf% tells me that his cutting tdee could be close to 1470. seems low but possible.

Umm ok... so you determined his weight from nothing and suggested that 1470 calories is cool for dieting at 22% bodyfat... ok so lets say I'm 330lbs at 22% BF I should be dieting on 1470 calories?

He's 189lbs at 22% BF so he has approx 147lbs LBM.... No way he should be dieting on 1470 calories... thats damn close to starvation.... I would put his total cals closer to 2000 for a diet something along the lines of:

225g Protein
150g Carbs
60g Fat....

I'm not suprised his diet isnt working for him anymore...

[javerton]

Throw in some fish oil, 1440 calories also seems incredibly low, even for someone whos 140 lbs..

[madmancman]

30g of fat are just the healthy fats i ad myself i do count the other fats that are in the food themselfs thats normaly around the 20-30g per day so its 50-60g really sorry i didnt add that, my cheat day is noramly sunday if i dont go out on a saturday night, i have 2 cheat meals that day breckfast and lunch,

i train like

monday
chest/shouldrs/tri

tues
back/bis

wed
legs

thurs
chest/shoulders/tris

fri
back/bi

sat
legs

plus 20-30 mins of cardio 4 days a week, the non leg days

i do eat clean

for my carbs i have oats/yams/brown rice/new potatos/ rye bread
simple carbs banna/grape fruit

lean pro chicken brest/ turky/ white fish(snapper,cod)/ lean read meat (2-3 times a week)
faty pro, mackrell/salmon

fats virgen olive oil

free veg, broccli/ spinich/ collie/ cabbige/ toms / lettuce/ cumber/ beetroot.

can anyone advise?

[madmancman]

and yes a stone is 14lb

[soulstealer]

30g of fat are just the healthy fats i ad myself i do count the other fats that are in the food themselfs thats normaly around the 20-30g per day so its 50-60g really sorry i didnt add that, my cheat day is noramly sunday if i dont go out on a saturday night, i have 2 cheat meals that day breckfast and lunch,

i train like

monday
chest/shouldrs/tri

tues
back/bis

wed
legs

thurs
chest/shoulders/tris

fri
back/bi

sat
legs

plus 20-30 mins of cardio 4 days a week, the non leg days

i do eat clean

for my carbs i have oats/yams/brown rice/new potatos/ rye bread
simple carbs banna/grape fruit

lean pro chicken brest/ turky/ white fish(snapper,cod)/ lean read meat (2-3 times a week)
faty pro, mackrell/salmon

fats virgen olive oil

free veg, broccli/ spinich/ collie/ cabbige/ toms / lettuce/ cumber/ beetroot.

can anyone advise?

There are a ton of different ways to do this... first I need to know what your weight training routine looks like, when you do your cardio, and exactly what your meal structure looks like....IE:

8 am wake up and eat 1 serving of oatmeal and 10 egg whites
10:30 am I eat 8 oz chicken breast, a serving of brocolli and olive oil

like that... a blow by blow.. and what time of day you do your weight training... what your Pre and PWO supplementation look like.. Need to know everything man or I cant give you any suggestions.

[madmancman]

ok ill take a look at everything i have ate today and then ill give a list with times

[soulstealer]

ok ill take a look at everything i have ate today and then ill give a list with times

Good stuff.... remember the first step is to know exactly what and how much you ate so you can get a true calorie count... then you can work on timing/increasing/decreasing calories/exercise or changing macro's to suit your needs...