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2005/05/09, 12:43 PM
No matter what I eat my fats tend to be over 100 grams... should i just buy low fat versions of the foods i eat?
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2005/05/09, 12:48 PM
Change what you eat, there are plenty of low fat foods out there that are good for you and good tasting :)
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:Hard work equals great results!:
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2005/05/09, 12:52 PM
Even when I am at 4,400 calories a day I rarely hit over 100 grams, I am usually at the 50-75 gram mark....
Right now, for example, I am at 3,990 calories, with only 60 fat grams... so it can be done :)
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:Hard work equals great results!:
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2005/05/09, 02:39 PM
That is a lot...I could do 2500-2700 pretty easily...much more then that and I'd be hurting. Currently at about 18-1900 till I lose the remainder of my gut. Then I'm gonna try to hit 3000 and start bulking up. I'm only 5'4" and currently 157 lbs though. Starting the bulking when i reach about 140-145lbs. Initially was just shooting for 150lbs...but after losing the first 8 lbls (from 165 to 157) I figure I can keep it going a bit longer and shrink my BF% down.
Oh but this thread is about fats...I usually hit about 100g of fat on about 1900 (that's including 40-50 cals from my fish body oil capsules a day). Otherwise check your diet...track it for a few days and see where it's coming from...then you know what you need to cut out. Look in your cabinets...learn what has what. Get Skim Milk, skinless chicken, low fat meats, no fried foods, no fast food.
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2005/05/09, 02:59 PM
A. I am 6'2 and weigh 202 lbs with a lower BF %
B. I have a high activity level.
C. I am currently ending my bulking cycle, and am dropping to my cutting cycle (which will end up at around 2,500 calories). My target breakdown for 2,500 calories is 50%p/30%c/20%f (which is approx 55g fat)
Plenty of great low fat foods include skim milk, egg whites, low fat chicken breast, and tuna.....
Also to ensure you get your essential fats, I would suggest some fish oil, flax seed oil, etc. I take a supplement available at GNC called Omega Complex ($14.99 for 90 capsules) It includes all your necessary fats you need- (Omega 3,6, and 9 in the form of Flax Seed Oil, Fish Body Oil, and Canola Oil)
It is possible to find ways to lower your fat- you just have to look into it. :)
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:Hard work equals great results!:
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2005/05/11, 08:53 PM
4,400 calories and less than 100g of fat?
I idolize you! (is that even spelled properly??:()
:laugh: :laugh: :laugh:
Man am I eating the wrong foods!
E. :love:
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2005/05/11, 09:37 PM
Would you like to know my diet? Most of it is on the list for a body builders guide to foods ;)
What the heck I will tell you what I eat every day (Although currently I am at 3900 calories, still a low fat gram amount)
6:00 am (shortly after wakeup)
Muscle Milk RTD- 350 calories 17c34p17f
6:30 am (Pre-workout creatine)
No-xplode- 36 calories 9c0p0f
8:00 am (Post-workout creatine)
Cell Mass- 38 calories 10c0p0f
8:20 am (Post-Workout shake)
Cytogainer- 610 calories 84c54p3f
9:00 am (Breakfast)
5 egg whites scrambled- 85 calories 2c18p0f
11:00 am (Brunch)
Turbo Tea- 150 calories 38c0p0f
Omega Complex (Omega's)- 30 calories 0c0p3f
2:00 pm (Lunch)
2 Turkey Breast Sandwiches- 420 calories 54c30p6f
Protien Bar- 340 calories 29c30p121f
32 oz Lemon/lime soda caffiene free- 310 calories 83c0p0f
4:00 pm 2nd Creatine Serving-
Cell Mass- 38 calories 10c0p0f
6:00 pm Dinner
2 Bananas- 276 calories 70c3p1f
2 Servings Shredded Wheat- 340 calories 80c12p2f
9:00 pm Snack
2 Cans of Tuna- 300 calories 0c65p0f
3 servings cottage cheese- 270 calories 15c39p7f
10:00 before bed
1 Myoplex RTD- 300 calories 20c42p7f
1 serving ZMA
Total Numbers- 3893 calories, 327p520c59f
Again I am coming off my bulking cycle so I am cutting a lot of the carbs, eventually down to a 50/30/20 ratio and about 2500 calories, so that is why the carb numbers are so high.....
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:Hard work equals great results!:
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2005/05/12, 08:25 PM
Wow.
I really wish I had a better job so I could afford to suppliment more. That looks much easier than trying to find all the foods that will add up properly! Actually, maybe if I wasn't saving REALLY HARD for a trip to Africa I could afford it!
(:laugh::laugh::laugh:)
I think I'm starting to get the hang of it more and more as I go along. Looking at your list it's not actually a lot of "food" per se.
That's an interesting day and definitely makes me re-think the way I'm eating...
Thanks! :big_smile:
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2005/05/12, 08:57 PM
The supplements dont really account for much calorie wise... I just put them in there since they account for a few of the calories....
If you want to break it down to the actual meals without the creatine supplements.....
1st meal- Muscle Milk RTD
2nd meal- 5 egg whites
3rd meal- 2 Turkey Breast Sandwiches, Protien Bar, and a 32oz Sprite
4th meal- 2 bananas and 2 cups shredded wheat
5th meal- 2 cans tuna 3 servings cottage cheese
And there is my PWO shake....
Soooo if you add up just the foods it is around 3,700 of the 3,900 calories.... The rest is just the little carbs here and there that are in the creatine supplements.
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:Hard work equals great results!:
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2005/05/13, 09:46 AM
I understand your rational for this type of diet, but you say you are taking in 3700 calories via whole foods(my paraphrasing), however when I add it up I get almost 1900 calories from "supplimentation" ,maybe my idea of suppl is different from yours.
Muscle Milk RTD- 350 calories 17c34p17f
No-xplode- 36 calories 9c0p0f
Cell Mass- 38 calories 10c0p0f
Cytogainer- 610 calories 84c54p3f
Turbo Tea- 150 calories 38c0p0f
Omega Complex (Omega's)- 30 calories 0c0p3f
Protien Bar- 340 calories 29c30p121f
Creatine Serving-
Cell Mass- 38 calories 10c0p0f
1 Myoplex RTD- 300 calories 20c42p7f
1 serving ZMA
I'm not knocking your diet, you are obviously quite knowledgeable about what your doing and your goals are very different from the average joe, but it sure makes it more obvious how you're able to have such a high caloric intake . The whole foods in your diet account for only about half your daily intake.
It would be interesting to see you diet once your in your cutting phase.
Please don't take this as a critisism of your diet, since I know squat about your level of bodybuilding. It is interesting to see what it takes to get to your level of bodybuilding!::dumbbell::dumbbell::)
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2005/05/13, 09:49 AM
I understand your rational for this type of diet, but you say you are taking in 3700 calories via whole foods(my paraphrasing), however when I add it up I get almost 1900 calories from "supplimentation" ,maybe my idea of suppl is different from yours.
Muscle Milk RTD- 350 calories 17c34p17f
No-xplode- 36 calories 9c0p0f
Cell Mass- 38 calories 10c0p0f
Cytogainer- 610 calories 84c54p3f
Turbo Tea- 150 calories 38c0p0f
Omega Complex (Omega's)- 30 calories 0c0p3f
Protien Bar- 340 calories 29c30p121f
Creatine Serving-
Cell Mass- 38 calories 10c0p0f
1 Myoplex RTD- 300 calories 20c42p7f
1 serving ZMA
I'm not knocking your diet, you are obviously quite knowledgeable about what your doing and your goals are very different from the average joe, but it sure makes it more obvious how you're able to have such a high caloric intake . The whole foods in your diet account for only about half your daily intake.
It would be interesting to see you diet once your in your cutting phase.
Please don't take this as a critisism of your diet, since I know squat about your level of bodybuilding. It is interesting to see what it takes to get to your level of bodybuilding!::dumbbell::dumbbell::)
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2005/05/13, 09:49 AM
sorry 'bout the double post....now triple post:laugh:
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2005/05/13, 10:43 AM
I dont consider the protien bars nor the protien shakes as supplementation since they are vital in gaining muscle... and the turbo tea is viewed in my mind as the same as any other drink and or soda.....
The only things I view as supplementation are: No-xplode, cell mass (both creatines) and Omega Complex (which is simply just flax seed oil and fish oils), and of course the ZMA.
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:Hard work equals great results!:
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2005/05/13, 10:44 AM
P.S I am working down to my cutting diet, which I will post once I get to it (2500 calories).... :)
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:Hard work equals great results!:
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2005/05/13, 11:25 AM
I see where you're coming from as far the shakes and bars etc. being vital to your gains, but I certainly (for me that is) would consider them suppliments. That is, supplimental to a whole food diet. Having said that, I do have a protien shake after my workouts and occationally have 1/2 protien bar as a treat in replacement of a higher fat/ no nutrition choc bar:)
I don't know if Plover is following this post at all, but unless you are trying to gain mass (female trying to loose 15lbs so I doubt it) I wouldn't suggest replacing your whole foods with suppliments in an effort to lower your daily fat intake. It is a stuggle to keep it low, I've managed to get mine in the 25-35 range by focusing on low fat options as stated in the other posts...cottage cheese, tuna, chicken breast, veggies, oatmeal, egg substitute, whole wheat pasta etc. I try and stay away from junk food, even ones that claim low fat.
sbroyhill, I'm interested to see your cutting phase diet once you get it established and ultimately your final results:).
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2005/05/13, 11:34 AM
Sbroyhill,
I ,for one, Can't wait to see your cuting diet! I'm sure it will be of great help to me!
-Dave
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\" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
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2005/05/13, 12:02 PM
Ok I wont keep the suspense any longer... Here is my ending cutting diet when I get there----
I will not add in the supplements I take since they account for a very low amount of the calories... (under 150) which includes Creatine, ZMA, and Multivitamins....
Pre Workout Shake- 1 Muscle Milk RTD 350 17c34p17f
Post Workout Shake- Isopure 160 0c40p0f
Breakfast- 7 egg whites 119 3c25p0f
11 AM- 1 can tuna 150 0c32p0f
Lunch- 2 Chicken Sandwiches on whole wheat 420 54c30p6f
2 Cups Broccoli 49 9c5p1f
Snack- 1 Turkey Breast with wheat bread 210 27c15p3f
1 Banana 138 35c2p1f
1 Cup Shredded Wheat 170 40c6p1f
Dinner- 2 Can Tuna 300 0c65p0f
1 1/2 cups Cottage Cheese 2% 270 15c39p7f
Before Bed Protien Drink- IsoPure 160 0c40p0f
Totals-
2638 calories
333 protiens
228 carbs
39 fat
:dumbbell::dumbbell::dumbbell:
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:Hard work equals great results!:
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