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Dietary Fat Sources

Shelby

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Where do you all like to get your dietary fat from? How much do you typically consume in a day? My main sources are:

-almonds
-fish oils
-olive oil
-borage oil
-nut butters (peanut, macademia, cashew)
-salmon
-whole eggs (2 per day)

And some incidental fat in my red meat, chicken, etc.
 
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So far

Almonds
Olive Oil
Fish Oils
Omega Eggs
 
Almonds, cashews, macadamia nut oil, omega3 eggs, fish oil caps, salmon, red meat, Nat PB, almond butter
 
coconut oil and sesame oil (great for keeping lean during heavy calorie phases).
 
coconut oil and sesame oil (great for keeping lean during heavy calorie phases).

Can you elaborate on how you use these? (when, how much, etc.)
 
Olive oil, eggs, incidental from chicken and beef, occasionally various nuts, in that order. Around 120 - 150 grams a day.
 
I cant recall all of the nutritional data on Coconut oil but it is superior in many ways to other fat sources....The one problem i have found with it is that it turns hard at room temp , other than that it is great...
I believe there is a lot of info if you google it..Doses are the same as any other fats, Myself i use a variety of nuts, and olive oil , coconut oil, fish oil, mainly salmon, we eat a lot of fish as well, also some from my meats..
I am currently and most of the time doing med to low carb with fairly high fat and protein combination...
http://www.earthclinic.com/Remedies/coconut_oil.html
 
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The Tree of Life for what it is worth........
I found this of interest..

The scientific name for coconut is Cocos nucifera. Early Spanish explorers called it coco, which means "monkey face" because the three indentations (eyes) on the hairy nut resembles the head and face of a monkey. Nucifera means "nut-bearing."

The coconut provides a nutritious source of meat, juice, milk, and oil that has fed and nourished populations around the world for generations. On many islands coconut is a staple in the diet and provides the majority of the food eaten. Nearly one third of the world's population depends on coconut to some degree for their food and their economy. Among these cultures the coconut has a long and respected history.

Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a "functional food" because it provides many health benefits beyond its nutritional content. Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut's amazing healing powers.

Coconut In Traditional Medicine

People from many diverse cultures, languages, religions, and races scattered around the globe have revered the coconut as a valuable source of both food and medicine. Wherever the coconut palm grows the people have learned of its importance as a effective medicine. For thousands of years coconut products have held a respected and valuable place in local folk medicine.

In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.

Coconut In Modern Medicine

Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:



Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.
Expels or kills tapeworms, lice, giardia, and other parasites.
Provides a nutritional source of quick energy.
Boosts energy and endurance, enhancing physical and athletic performance.
Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
Improves insulin secretion and utilization of blood glucose.
Relieves stress on pancreas and enzyme systems of the body.
Reduces symptoms associated with pancreatitis.
Helps relieve symptoms and reduce health risks associated with diabetes.
Reduces problems associated with malabsorption syndrome and cystic fibrosis.
Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
Helps protect against osteoporosis.
Helps relieve symptoms associated with gallbladder disease.
Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.
Improves digestion and bowel function.
Relieves pain and irritation caused by hemorrhoids.
Reduces inflammation.
Supports tissue healing and repair.
Supports and aids immune system function.
Helps protect the body from breast, colon, and other cancers.
Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
Helps prevent periodontal disease and tooth decay.
Functions as a protective antioxidant.
Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
Does not deplete the body's antioxidant reserves like other oils do.
Improves utilization of essential fatty acids and protects them from oxidation.
Helps relieve symptoms associated with chronic fatigue syndrome.
Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
Reduces epileptic seizures.
Helps protect against kidney disease and bladder infections.
Dissolves kidney stones.
Helps prevent liver disease.
Is lower in calories than all other fats.
Supports thyroid function.
Promotes loss of excess weight by increasing metabolic rate.
Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
Helps prevent obesity and overweight problems.
Applied topically helps to form a chemical barrier on the skin to ward of infection.
Reduces symptoms associated the psoriasis, eczema, and dermatitis.
Supports the natural chemical balance of the skin.
Softens skin and helps relieve dryness and flaking.
Prevents wrinkles, sagging skin, and age spots.
Promotes healthy looking hair and complexion.
Provides protection form damaging effects of ultraviolet radiation form the sun.
Helps control dandruff.
Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
Has no harmful or discomforting side effects.
Is completely non-toxic to humans.

See Research to read some of the published studies regarding the above mentioned uses of coconut products.

Coconut Oil

While coconut possesses many health benefits due to its fiber and nutritional content, it's the oil that makes it a truly remarkable food and medicine.

Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. It is now gaining long overdue recognition as a nutritious health food.

Coconut oil has been described as "the healthiest oil on earth." That's quite a remarkable statement. What makes coconut oil so good? What makes it different from all other oils, especially other saturated fats?

The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).

The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.

MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.

There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils.

Copyright © 2004 Coconut Research Center

This website is for educational purposes only. The information supplied here comes from a variety of sources and authors and not every statement made has been evaluated by the FDA. This information is not intended to diagnose, treat, cure or prevent any disease.
 
I cant recall all of the nutritional data on Coconut oil but it is superior in many ways to other fat sources....The one problem i have found with it is that it turns hard at room temp


I used to take in a lot of coconut oil when I was ketogenic dieting --
I found it would go rancid quickly if unrefrigerated immediately after using. It was also easy to use, as it can be mixed into coffee.
 
Since I discovered coconut oil not so long ago, I've been seriously ADDICTED to it!!!

Not only does it tastes extraordinary good, but the effect on metabolism is almost instantly felt... don't take it with your last meal, or trust me you won't be able to sleep :eek: Supposed to awaken weak thyroids :) Along with LBA's, seriously the most amazing thing I've incorporated in my diet ;)

Just make sure to buy an extra-virgin organic version (you should anyway, whatever the type of oil is).

Other than coconut oil, olive oil, peanut and cashew butter are the staples of my diet.

Argan oil is also an great source of anti-ox and omega 6. But don't know if you have it in the US (product of Morocco) :confused:
 
For me mostly...
almonds
walnuts
flaxseeds
natty peanut butter
occasionally boiled eggs (add them to salads)
 
Can you elaborate on how you use these? (when, how much, etc.)

With coconut oil I just have a tablespoon here and there with Protein/Fat meals, to bump up the calories the meal (and to get some healthy fats in there. Sesamin is something that I really like. I take around a 1 gram to 1.5 grams of sesame oil (sesamin) with three or four meals spread throughout the day. I've found that I can really stay a bit leaner, even while pounding down quite a few calories over maintainence, and not eating as clean as usual. It also has some positive effects on cholesterol health and has antioxidant benefits.
 
Avacados are a great source too....sometimes forgotten in the mix of stuff to choose from. Same with evening primrose oil which as a great amount of gamma linolenic acid.
 
-olive oil

-nut butters (peanut, cashew)

-salmon I love it !!

-whole eggs

-red meat and chicken too
 
Olive oil
Coconut oil
Eggs
Peanut Butter
Beef
Salmon (I have to force myself to eat that shit...blech...)

Nothing better than a peanut butter and fruit spread sandwich on whole grain bread with a tall glass of milk. For me, it's like dessert.
 
OMEGA III's caps and Eggs
Olive oil
Udo's
Hemp oil
Coconut oil
Walnuts and Almonds
probably some other shit too at times MCT and Enova etc.
 
I use

omega 3's
borage oil
cla
coconut oil
olive oil
power butter
almonds
and sometimes rice oil for high heat cooking
eggs
beef
fish
 
well meybe i am biased as i have read his book, and think he is the world expert in fats, but i use udo's ultimate oil blend all the time, at least 60 grams perday, added to shakes, food, dressings pretty much everything, and for those who love the coconut oil, udo's actually contains some coconut oil. I just have never used a product that makes such a difference to my skin, and well being. In the last 4 years this is the one product I would not live without.
 

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