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How much (added)fat are you eating?

This has been a very helpful thread for me. To sum up what I'm hearing, if I'm in a growth phase where I'm intentionally in a caloric surplus, I'm betting off with high protein, higher carbs and lower fats. The goal here is to make as much of your gains leans mass, while minimizing accumulated fat. Makes sense to me.

If I'm at a different phase, many of us over 50 and when not blasting to grow, are attempting to hold our lean mass and lose some body fat, we keep our protein high, reduce carbs (some go very low, some carb cycle), and some keep fats low, while others bring fats up with the reduction in carbs.

On a personal level, when I'm in a caloric deficit, a higher fat content helps me feel less hungry, which helps me mentally. I've never had a fast metabolism, so a keto diet has been helpful in staying lean.
 
I think it's worth noting that adherence is something that needs to be brought up even in the context of the off season; if choosing animal sources that are a bit fattier (like chicken thighs, whole eggs, etc) will help one stay closer to track when in a surplus, it might be better than being stricter with fats and ending up off course due to the low palatability of food/feeling tied down even during the gaining phase. Of course, this is all very individual, and context does matter (competitive bodybuilder VS your regular jacked Joe).

I do not doubt that what Luki said is spot on; it is much more difficult for carbs and protein to be converted into fats, even in a surplus (which means you will grow leaner on lower fats). Having said that, assume that having a more palatable diet means gaining 1-2% more body fat by the end of the bulking phase, it could still be worth it for many of us (I'd rather do higher fats, around 75-100g). Also, some pros do incorporate nut fats or EVOO (amazing for your health) into their meals in the off season, and I wouldn't say they're "sloppy" looking, although definitely not as "lean" as they could be. I think Evan did this, no? Derek too, to some degree (he uses ranch sauce on top of the healthy fats he adds like Avocados etc).
 
Interesting because you can't say anything to Luki.
When your argument falls you can't accept it and you are ready to shoot on me, with all your friends supporting you haha. You are like kids.

Years well invested man.
You are supposed to be wise at your age.

At least we are lucky to have people with real knowledge here, that doesn't think that everyone is s snowflake and has real experience.
For the 5000 questions you’ve asked luki in his syntherol thread alone you should be top 5 at the Arnold by now.
 
Well that is how dumb you really are. I didn't argue with Luki. It is called different opinions. He has his approach, I have mine. Both work for each other. I posted my pictures proving my diet works for me, where are yours?

As far as intelligence, I never stated I was the most intelligent here. I do know I got to a certain age and probably look better then 99% of the people at that age. I prove this many times. What is your rise to fame?

If you had any real knowledge like you claimed, you shut up and realize you making a fool of yourself at this point.
Everyone who's argued this topic has shown what a fool they are and why 95% of this board will never come close to maximizing their physique. It's sad that so many have already developed the old, retired bodybuilder mentality of 'This is what I did and it's THE ONLY WAY to do things.' @TheOtherOne55 and I were laughing last night when Patrick Davis posted his rebound diet - 500g protein / 800g carbs / 350g fat, tons more fat than my diet - and his physique puts 99.9% of this board to shame.

Over the years I've faithfully shared some of the most detailed info ever posted here on what's worked for me. I've never pushed it on others, only said here's what I'm doing. And guys still melt down like I'm preaching it's the only way. I'll be sharing much less going forward because the vast majority of members are incapable of seeing beyond their miniscule worldview and are not deserving of help.
 
I take in 65g of added fats from macadamia nut oil, and natty almond butter.
 
Well I guess many are blessed…when I need to get extremely lean it’s god damn chicken and spinach. What are these carbs and fats yall speak of? Lol

I eat one meal with eggs or red meat, one meal of avocado or olives added, and my fish oil. A little saturated fat for sanity, mono saturated, then polyunsaturated.

I felt like trash doing chicken, eggwhites, tuna/cod,
And rice/potsotes only
 
Well I guess many are blessed…when I need to get extremely lean it’s god damn chicken and spinach. What are these carbs and fats yall speak of? Lol

I eat one meal with eggs or red meat, one meal of avocado or olives added, and my fish oil. A little saturated fat for sanity, mono saturated, then polyunsaturated.

I felt like trash doing chicken, eggwhites, tuna/cod,
And rice/potsotes only
I’m with you man lol lean protein and brussel sprouts or California mix
 
Well I guess many are blessed…when I need to get extremely lean it’s god damn chicken and spinach. What are these carbs and fats yall speak of? Lol

I eat one meal with eggs or red meat, one meal of avocado or olives added, and my fish oil. A little saturated fat for sanity, mono saturated, then polyunsaturated.

I felt like trash doing chicken, eggwhites, tuna/cod,
And rice/potsotes only
A bit of extra fats (within reason) is helpful while cutting: they slow down digestion so you don't feel like starving 32' after your last meal and stimulate the release of Cholecystokinin (a gut peptide produced by the Duodenum in response to fats ingestion) that acts as a hunger suppressant.
 
Everyone who's argued this topic has shown what a fool they are and why 95% of this board will never come close to maximizing their physique. It's sad that so many have already developed the old, retired bodybuilder mentality of 'This is what I did and it's THE ONLY WAY to do things.' @TheOtherOne55 and I were laughing last night when Patrick Davis posted his rebound diet - 500g protein / 800g carbs / 350g fat, tons more fat than my diet - and his physique puts 99.9% of this board to shame.

Over the years I've faithfully shared some of the most detailed info ever posted here on what's worked for me. I've never pushed it on others, only said here's what I'm doing. And guys still melt down like I'm preaching it's the only way. I'll be sharing much less going forward because the vast majority of members are incapable of seeing beyond their miniscule worldview and are not deserving of help.
with all due respect but after years of experience I have to say that pushing food hard and trying to gain the highest possible weight as quickly as possible is something that destroys the physics and health of many bodybuilders and the fact that someone does it does not mean that they are doing it right and we should follow their example
 
I add around 10-20g of EVOO, avocado oil, or coconut oil to my protein/rice meals.

Usually around 120-150g a day when bulking total and typically never under 0.5/lb when cutting except when going low single digits
 
What do people consider the "healthier" fats or even ones that benefit body composition? I see alot of mention of evoo but isn't fish oil superior? I also thought that avocados were considered a "super food" so I rotate them in too. I've also heard people demonize saturated fat but also state that things like egg yolks are a fantastic source of nutrients. Confusing lol
 
What do people consider the "healthier" fats or even ones that benefit body composition? I see alot of mention of evoo but isn't fish oil superior? I also thought that avocados were considered a "super food" so I rotate them in too. I've also heard people demonize saturated fat but also state that things like egg yolks are a fantastic source of nutrients. Confusing lol
Higher Mono fats are the cardio protective option IMO.

Plus I’m not pouring fish oil on my meals🤢
 
Kind of a strange hill to argue
1-1.5 x bodyweight(relatively lean) protein
.3-.5x BW of fat(where is your digestion?)

fill the rest with carbs
your body speaks to you on where to manage. Where is your performance, digestion? WTF is your goal? Gaining tissue or loosing fat(meaningful amount) requires discomfort in some manner over a time you think is shorter than it is.
In the highest amount of "push", fat is detrimental but that calibration is so so nuanced to the point of "ok", you do you
 
What do people consider the "healthier" fats or even ones that benefit body composition? I see alot of mention of evoo but isn't fish oil superior? I also thought that avocados were considered a "super food" so I rotate them in too. I've also heard people demonize saturated fat but also state that things like egg yolks are a fantastic source of nutrients. Confusing lol
Ever tried eating or cooking with fish oil? 😂 There’s a reason most are in softgels and covered up with vanilla. Eating fish is different of course.

But pair a little coconut oil with 2 whole eggs in a meal and not only do you get flavor, but you get all the health benefits that go with it.

Now we can go to the extreme and eat a Ribeye steak (example) and then we overshoot with a ton of saturated fats and too much in a serving for most and the fat becomes inflammatory and can harm health over time.

Does that mean all fat from meat is bad? No, but limiting animal fats to trace amounts will be plenty to provide the few benefits they offer- i.e fat soluble vitamins.

Fats used strategically are very beneficial. Used in excess while in a surplus can also ruin your physique, harm your health and lead to excess fat gained.

Drop your carbs and up the right fats though in the right places… you’ll have a healthier and better physique for it.

It’s all about knowing what to use and where IMO.
 
Ever tried eating or cooking with fish oil? 😂 There’s a reason most are in softgels and covered up with vanilla. Eating fish is different of course.

But pair a little coconut oil with 2 whole eggs in a meal and not only do you get flavor, but you get all the health benefits that go with it.

Now we can go to the extreme and eat a Ribeye steak (example) and then we overshoot with a ton of saturated fats and too much in a serving for most and the fat becomes inflammatory and can harm health over time.

Does that mean all fat from meat is bad? No, but limiting animal fats to trace amounts will be plenty to provide the few benefits they offer- i.e fat soluble vitamins.

Fats used strategically are very beneficial. Used in excess while in a surplus can also ruin your physique, harm your health and lead to excess fat gained.

Drop your carbs and up the right fats though in the right places… you’ll have a healthier and better physique for it.

It’s all about knowing what to use and where IMO.
Good points as always. I think I remember John was big on coconut oil I could be wrong, but haven't heard much talk about it over the years. Seems everyone focuses on evoo and fish oils or fish.

I remember years ago a guy John berardi I think would hype separating carbs and fats...not having more than trace carbs in a high fat meal and vice versa. I've never worried about this I'll add a couple tsp of fish oil to a high carb meal, but im only eating slightly above maintenance. Perhaps could be a problem for someone eating in a surplus where they may have 50g + carbs and 20+g fat in a meal... although I assume if the fats are healthy May not matter.
 
Where do fats from nuts fall into this? I feel like I should ditch my 3 tbsp of almond butter for some EVOO..

Also, that’s how much added fats I’m eating daily. 3tbsp of almond butter.
 
Where do fats from nuts fall into this? I feel like I should ditch my 3 tbsp of almond butter for some EVOO..

Also, that’s how much added fats I’m eating daily. 3tbsp of almond butter.
Nuts are generally good, just not as EVOO. Only macadamia nuts come relatively close.
 

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