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View Full Version : how exactly do I figure how much fat to eat?


Kevin Perry
05-16-2008, 01:45 PM
Because I have no clue what I should be taking in. Im trying to log everything through fitday and yesterday I can't remember my numbers but I do know that my fat portions were larger than my carbs and nearly equal to protein.

I've been starting to take olive oil by the spoonfull and since it is my only real source of fat im not sure how much i should consume in a daily manner. Im under the impression that as long as I eat as many vegetables and fruit ad get an ounce or two of meat at each sitting im doing good. Does this mean I should take in a tablespoon of olive oil at each sitting along with my fish oil?

Steve Liberati
05-16-2008, 02:40 PM
first things first. What are your goals and stats?

Kevin Perry
05-16-2008, 02:53 PM
Long Term goals:

Bodyweight 150 ( doing this by adding up to a pound per month)
Squat: 300
Deadlift: 400
Press: Bodyweight
SN: Body weight
CJ: Bod weight
BF%: 8

Current Stats:

5'5' 138lbs

I have not tested my max lifts lately so I can't give a breakdown on those.

Im trying to build up strength again because I lost so much of it (probably due to poor programing and not being able to stick to something I like).

I wrote out my plans for the next 12 weeks being Starting Strength without the mass gain approach and throwing in a few sets of ring work.

I basically just want to get stronger so I can perform better at the O-lifts and have been tweaking my diet to try and support performance. I eat plenty of fruits and vegetables at every meal (usually cover half the plate in them). I get roughly an ounce or more of meat at each meal, and drink nothing but water and green tea.

Im just confused and have always been wen it comes to taking in fat. exactly what portions, what kind and how often.

sarena kopciel
05-16-2008, 03:12 PM
if you are paleo, I would say first determine goals and then this may be a good resource for ya!
http://www.modernforager.com/blog/2008/05/16/what-is-the-proper-portion-size-for-paleo-eating/

check other posts on fats too as well as those on
www.marksdailyapple.com

and http://projectfit.org/iflifeblog/

Dave Van Skike
05-16-2008, 03:59 PM
Long Term goals:

Bodyweight 150
Squat: 300
Deadlift: 400
Press: Bodyweight
SN: Body weight
CJ: Bod weight
BF%: 8




How long are you giving yourself? If you're serious about the ridiculously low bodyfat then you'll need a lot more time. Bump that goal weight up to 170 and set initally lower numbers for sq and dl and you'll eventually exceed that 3,4 number easily. can't comment on teh OL stuff but if you really apply yourself without the specter of 8% BF over your head you'll get there.

the amount of fat in your diet has as about nothing to do with whether you reach those goals. eat clean and eat a lot.

Kevin Perry
05-16-2008, 04:12 PM
Thats what I thought. Im not sure about going up to 170. I was just always concerned with healthy fat intake but seeing as I eat plenty clean already.

Mike ODonnell
05-16-2008, 04:24 PM
You'll need at least 1gr of protein per BW to start packing on the muscle. Eat enough carbs to replenish muscle glycogen, but not enough in one sitting to spill over into fat cells. Eat fat for nitrogen sparing effect and increased testosterone production. That being said...eat steak and eggs...ditch the chicken and tuna. Eat clean, eat alot, and workout less if you want to gain more weight (aka drop the metcons if you are doing them...keep the heavy lifting).

Mike ODonnell
05-16-2008, 04:26 PM
I get roughly an ounce or more of meat at each meal, and drink nothing but water and green tea.

as in 1oz? 7grams of protein per meal? Just checking.....

Kevin Perry
05-16-2008, 08:51 PM
as in 1oz? 7grams of protein per meal? Just checking.....

Whichever you would call it, I just try to fill the plate up. I must be doing some good at least, i've gone up from 133 - 138 without doing much.. of course im sure my medication has something to do with that.

Ok.. so after rereading some articles several times I know realize how simple it actually is. Funny how sometimes we fret over certain "simple" yet seemingly "complicated" things.

Mike ODonnell
05-17-2008, 07:11 AM
Ok.. so after rereading some articles several times I know realize how simple it actually is. Funny how sometimes we fret over certain "simple" yet seemingly "complicated" things.

Bingo....most people want to pick out what curtains to use in the upstairs spare bedroom when they have no solid foundation to build a house.....

Focus on the Basics. (http://projectfit.org/iflifeblog/2008/03/10/building-muscle-101-master-the-basics/)...do it consistently....ignore the rest....results follow

Jay Cohen
05-17-2008, 08:51 AM
Bingo....most people want to pick out what curtains to use in the upstairs spare bedroom when they have no solid foundation to build a house.....

Now, that that is some HD Zen stuff. Nice..........