JonnyO,
I have a library of books, some are still around from my college days. I just don't have the energy to review them and supply the data for support.
I will at some point, however.
Couple thoughts which may explain my statements. I was in charge of this rat experiment involving 24 rats. Both consumed the same total calories,
12 were fed a diet of 25% fats, the other 12 were fed 35%. The lower fat group were fed more carbs to make up the cals. They all received the exact same type of exercise for the exact same time and same speed.
At the end of 30 days, here's what I found. A ten % weight gain on the rats who consumed 35% fat, and 5% decrease in BF for the 12 that ate 25%.
Obviously we aren't rats and there are many more circumstances to deal with a human study.
By for me personally, before I made some major changes in how I ate, my
total cholesterol was in the 160-170 range, HDL in the 60 range, LDL in the 70 range, BF% around 15-16 % off season.
Now with a diet consisting of around 500-600 carbs, 140 grams prot, and 15
grams of total fat a day I've gained muscle, my BF is 9.8%, my total cholesterol is 91, my HDL is 31 and by LDL is 48. That may seem low but because my HDL is so low, it doesn't concern me.
Like you, I prefer a low fat diet in contest mode. The only thing diet wise that I would change would be to drop my fats to 5 grams daily. I've done this religiously in over 30 contest preps, and despite a few seconds, have won my class (MW - open), won the overall in all shows with a 35+ class and same with the 50+ class.(ugh). All regional level, national qualifyers. No loose skin, no saggy skin, ripped glutes and hams. No one beats me on leanless, I usually loose to the SHV for obvious reasons.
So I agree with you, there is no one clear cut way. It really doen't matter where we start.....it's where we finish that matters.
Peace,
Mack