Amt. of Fat Needed?

Bigger Stronger Leaner Competitive Bodybuilding
1

I’ve been doing tons of research but have yet to find a clear answer for my question so all help is much appreciated. Ill be goin on a cutting cycle in a few weeks and was wondering how much fat I need to consume. I weigh 260-65lbs, low-teen BF, I will be consuming 2 grams of protein per lb. of BW, and taking in 75-100grams of carbs POST WORKOUT ONLY!!! and no carbs on non lifting days. So how much fat do you think is needed to help me lose the weight?? I really appreciate the help. Well back to the search…

Thanks

2

yo Bravo, i see you are new here,do a search in the engine there to your left,sounds like you are doing what we call here the T-dawg 2.0 diet,search for that and read all about it…good luck

3

As far as fat calculations go, it is my understanding that after adding up the carb and protein kcal total, fill in the rest with healthy fats. If you wanted a 500 kcal defecit every day with your current guidelines (I’m going to assume you’re about 14% bf), then:
Protein: 450g = 1800 kcal
Carbs: 100g = 400 kcal
Fat: (lbm x 15 - 500) - (protein_kcal + carb_kcal) = ~660 kcal = about 74g.

Let me make a few recommendations though. First of all, unless you spread out that 450g of protein to 10 or more meals throughout the day, you can be sure it will undergo gluconeogenesis (costly metabolic process that converts protein into glucose), and this will inhibit results. I personally would only go 1 - 1.5 grams/lb of lean body mass. Secondly, you do need a small ammount of carbs to lose bodyfat and prevent muscle wasting. Dietetics and biochemistry majors know and understand how the TCA/Krebs/Citric Acid cycle works and would likely agree with me on this one. I would recommend 100 grams every day rather than just workout days. 50 grams in the morning and 50 grams post workout would be ideal rather than all 100 post workout (to prevent lipogenesis).

4

You don’t need any advice if the stats you are giving are true.

5

i think you have kinda anawered your own question.
if you know how much carbs and protein you are having, start on the high side of the fat intake and slowly reduce over the term of the diet.
how much to start on?
well, whats you maintenace cals? go from there…
for us to throw out a number would be pretty much a random stab in the dark.