[quote]McNeil wrote:
I use fitday for seeing my fat percentages… it shows Sat at 22%, Poly at 2%, and Mono at 14% with a total fat% of 61% out of 3064 cals… I should probably up my calories because I weigh 270… I was just taking it easy because I was weary of how my body would respond to such a high fat intake… my main goal right now is to lose bf. However, I know the break-in is crucial. Also, I thought you’re suppose to keep Poly %'s down… many cancers are linked to high polyfats in the diet… I really want to have the most health conscious approach possible to the diet… Justin’s high cholesterol levels worry me… but I’m not gonna be eating a bunch of fastfood meats
one more thing… i thought the book says to have a fat/pro/carb ratio of 55-60/30- 35/5-8?
Thanks for the help
[/quote]
You’re biggest fat source is saturates and you’re worried about poly’s? If your emphasis is losing fat and not gaining muscle, the sat. is not necessary.
I’m still in the process of getting my diet tweaked right… I just tried to follow Dr. D’s menu plans as best as I could… which is high in saturated fat to begin with… also, I’ve read better fat loss than muscle gain overall… not that you don’t gain muscle on this diet by any means! But when did the AD become a lower saturated fat approach for those wanting to cut fat? The original AD doesn’t go into sat/poly/mono balance details… at least not to my memory…so thats why I was trying to find out what ratio was best…
[quote]allNatural wrote:
You’re biggest fat source is saturates and you’re worried about poly’s? If your emphasis is losing fat and not gaining muscle, the sat. is not necessary. [/quote]
[quote]McNeil wrote:
I’m still in the process of getting my diet tweaked right… I just tried to follow Dr. D’s menu plans as best as I could… which is high in saturated fat to begin with… also, I’ve read better fat loss than muscle gain overall… not that you don’t gain muscle on this diet by any means! But when did the AD become a lower saturated fat approach for those wanting to cut fat? The original AD doesn’t go into sat/poly/mono balance details… at least not to my memory…so thats why I was trying to find out what ratio was best…
allNatural wrote:
You’re biggest fat source is saturates and you’re worried about poly’s? If your emphasis is losing fat and not gaining muscle, the sat. is not necessary.
[/quote]
my point is that saturated fat is considered “highly anabolic” and thats prob. why Dr. P suggests a lot of it. But if you’re concerned mainly with fat loss and health, saturates should probably be kept to a minimum. A lot of poly fat (especially omega-3’s) are generally better for you than a lot of saturates
You can get very technical and precise with this, but here’s my approach:
Sats - eat plenty of red meat and whole eggs through out the week. Sat fats are easy to get, and easy to get too many. So avoid full fat dairy. If your eating your red meat and eggs you’ll get plenty.
Polys - Supplement with fish oil and flax meal everyday. Eat salmon or tuna a few times a week.
Monos - Use plenty of olive oil.
Throw some high fat foods like avocados and nuts here and there, and at the end of the week you’ll be balanced just fine. Here’s why I don’t get too concerned about this–all those foods above are not purely one kind of fat or the other. Eg, EVOO is about 15% sat, 10% poly, and 75% mono (if memory serves). So just focus on getting a good mix.
[quote]McNeil wrote:
(this is also aimed at Justinf77)
how do you keep a fat ratio of 1:1:1? forgive me if it’s already been addressed in the thread… at this point it’s kinda hard to exhaust all the important information contained here… Before trying this diet all I ever did was make sure fat was low… this is a complete 180! I use fitday for seeing my fat percentages… it shows Sat at 22%, Poly at 2%, and Mono at 14% with a total fat% of 61% out of 3064 cals… I should probably up my calories because I weigh 270… I was just taking it easy because I was weary of how my body would respond to such a high fat intake… my main goal right now is to lose bf. However, I know the break-in is crucial. Also, I thought you’re suppose to keep Poly %'s down… many cancers are linked to high polyfats in the diet… I really want to have the most health conscious approach possible to the diet… Justin’s high cholesterol levels worry me… but I’m not gonna be eating a bunch of fastfood meats
one more thing… i thought the book says to have a fat/pro/carb ratio of 55-60/30- 35/5-8?
Thanks for the help.
I agree with you, I think that’s probably the best approach rather than biting your nails off trying to make everything perfect to a T.
[quote]bino wrote:
You can get very technical and precise with this, but here’s my approach:
Sats - eat plenty of red meat and whole eggs through out the week. Sat fats are easy to get, and easy to get too many. So avoid full fat dairy. If your eating your red meat and eggs you’ll get plenty.
Polys - Supplement with fish oil and flax meal everyday. Eat salmon or tuna a few times a week.
Monos - Use plenty of olive oil.
Throw some high fat foods like avocados and nuts here and there, and at the end of the week you’ll be balanced just fine. Here’s why I don’t get too concerned about this–all those foods above are not purely one kind of fat or the other. Eg, EVOO is about 15% sat, 10% poly, and 75% mono (if memory serves). So just focus on getting a good mix.
McNeil wrote:
(this is also aimed at Justinf77)
how do you keep a fat ratio of 1:1:1? forgive me if it’s already been addressed in the thread… at this point it’s kinda hard to exhaust all the important information contained here… Before trying this diet all I ever did was make sure fat was low… this is a complete 180! I use fitday for seeing my fat percentages… it shows Sat at 22%, Poly at 2%, and Mono at 14% with a total fat% of 61% out of 3064 cals… I should probably up my calories because I weigh 270… I was just taking it easy because I was weary of how my body would respond to such a high fat intake… my main goal right now is to lose bf. However, I know the break-in is crucial. Also, I thought you’re suppose to keep Poly %'s down… many cancers are linked to high polyfats in the diet… I really want to have the most health conscious approach possible to the diet… Justin’s high cholesterol levels worry me… but I’m not gonna be eating a bunch of fastfood meats
one more thing… i thought the book says to have a fat/pro/carb ratio of 55-60/30- 35/5-8?
Thanks for the help.
[quote]McNeil wrote:
raviraj wrote:
bro u can up ur intake of flaxseed meal and also olive oil have a lot of brocoli also even lettuce will fill u up , also remember to take ur fish oil caps 10caps a day with meals is what the DR recommends in his books. u can also have nuts as ur snack with ur protien shake like walnuts ,almonds, peanuts,pistachios . remember to have the ratio of sat, mono,poly ftas 1:1:1 and remember its a high fat diet where u have 70%cals comming from fats …so have ur fat intake up
(this is also aimed at Justinf77)
how do you keep a fat ratio of 1:1:1? forgive me if it’s already been addressed in the thread… at this point it’s kinda hard to exhaust all the important information contained here… Before trying this diet all I ever did was make sure fat was low… this is a complete 180! I use fitday for seeing my fat percentages… it shows Sat at 22%, Poly at 2%, and Mono at 14% with a total fat% of 61% out of 3064 cals… I should probably up my calories because I weigh 270… I was just taking it easy because I was weary of how my body would respond to such a high fat intake… my main goal right now is to lose bf. However, I know the break-in is crucial. Also, I thought you’re suppose to keep Poly %'s down… many cancers are linked to high polyfats in the diet… I really want to have the most health conscious approach possible to the diet… Justin’s high cholesterol levels worry me… but I’m not gonna be eating a bunch of fastfood meats
one more thing… i thought the book says to have a fat/pro/carb ratio of 55-60/30- 35/5-8?
Thanks for the help
[/quote]
bro u are right yes poly fats are linked with cancer and heart problems also …in that case remember the poly fats which are bad are from the vegetable source like corn, sunflower and so on . for ur poly fats comming from flaxseed oil and powder are good flaxseed meal is better because u get additional fiber also . persobnally i dont go deep in counting the ratio what i do is …if i have eggs in butter then next meal is made in olive oil or i just sip 2 tablesppion of olive oil , mono fats can be comming from peanuts , almonds and walnuts also dont shy from sat fats as they are also imp . remember sat fats are high in vitamin A which we need and for hormone production. ur diet was good …just what i would suggest is to up the olive oil and flaxseed meal intake sat fat is perfect and …u can add fish oil caps maybe 10 a day with meals and we all know fish oils helps us in many ways also in recovery and good for our joints and heart too . just stay away from corn, sunflower ,canola oils …and ur best friends are olive oil, fish oil, nuts and flaxseed powder hope it helps . infact remember that the induction phase u need ur fat intake high because ur primimg ur body to use fats as energy source if u eat less fats body will use protien as energy and thats bad . and if fat loss is ur goal then u go on the 4/3 ratio ffor carbs ups …dischoss told me that if i wnat fast fat loss then every fourth day i should carbup and then every 3 day for example i will carb on wednesday night and then sunday night just 1 meal . after we get to ur desired goal we can do 24 or 36 hour carbs hope it helps -raviraj
Thanks man, I really appreciate the help. I went ahead and added fish caps and more olive oil… I bought some mayo today that has canola oil because it has a little more omega-3’s… i’m only gonna use around 2tbls a day for now anyway. Otherwise I’ll stick to the other healthier fats… On fitday this is what everything looks like now:
it took some screwing with but I think I got the fat ratios down pat… don’t know what I’d do without fitday, it sure makes my life a little easy.
I didn’t know about the 4/3 carbup days though… it sounds closer to what Vince Gironda advocated. Sounds good, I’ll try it when I come off the 12 days.
[quote]raviraj wrote:
bro u are right yes poly fats are linked with cancer and heart problems also …in that case remember the poly fats which are bad are from the vegetable source like corn, sunflower and so on . for ur poly fats comming from flaxseed oil and powder are good flaxseed meal is better because u get additional fiber also . persobnally i dont go deep in counting the ratio what i do is …if i have eggs in butter then next meal is made in olive oil or i just sip 2 tablesppion of olive oil , mono fats can be comming from peanuts , almonds and walnuts also dont shy from sat fats as they are also imp . remember sat fats are high in vitamin A which we need and for hormone production. ur diet was good …just what i would suggest is to up the olive oil and flaxseed meal intake sat fat is perfect and …u can add fish oil caps maybe 10 a day with meals and we all know fish oils helps us in many ways also in recovery and good for our joints and heart too . just stay away from corn, sunflower ,canola oils …and ur best friends are olive oil, fish oil, nuts and flaxseed powder hope it helps . infact remember that the induction phase u need ur fat intake high because ur primimg ur body to use fats as energy source if u eat less fats body will use protien as energy and thats bad . and if fat loss is ur goal then u go on the 4/3 ratio ffor carbs ups …dischoss told me that if i wnat fast fat loss then every fourth day i should carbup and then every 3 day for example i will carb on wednesday night and then sunday night just 1 meal . after we get to ur desired goal we can do 24 or 36 hour carbs hope it helps -raviraj
[/quote]
hmmm… As for PUFA’s it’s not the type of PUFA but how you eat it. How can fish oil (a PUFA) be associated with disease prevention and canola (a PUFA) be associated with cancer and heart disease?
IT’s because canola and those other vegetable opils are typicaly brought above the tempurature necessary to spoil the fats and cause them to develop free radicals in your body. Keep your PUFA’s cold and they should all be healthy. Read Udo’s book “fats that heal, fats that kill” for a complete download. The moral of the story is:
Don’t cook with unsaturated fats, keep that shit cold.
As far as omega 6’s go just keep a 1:1 ratio with omega 3’s and you’ll be fine. Even a 2:1 is ok. You basically ahve to be supplementing with fish oil. there is little way around it.
Day 10 and Im back in the saddle. I blame day 7 threw 9 disaster on as much overtraining then I do the crash.
Im sleeping really well. And eating so much its not even funny. I took down 10 double cheeseburgers yesterday from Mcd’s as a Snack.
Feeling great today. 2 full days off of training and Im a new man. Ready to rock today. 10 mile off road mountain biking trip this afternoon and then Im going indoor rock climbing this evening.
The thing I love the most, is how well I feel even after a gigantic meal. I don’t feel Stuffed and sluggish.
Yeah isn’t it the case that you feel great on the no CHO days. and you’ve basically got it down with the posts on this thread. Are you monitoring your fat ratio? can be super important for MMA athletes with regards to inflammation.
[quote]realpeanutbutter wrote:
Yeah isn’t it the case that you feel great on the no CHO days. and you’ve basically got it down with the posts on this thread. Are you monitoring your fat ratio? can be super important for MMA athletes with regards to inflammation.
-chris[/quote]
No, not only am I not monitoring my fat ratio Im not even monitoring my calories much either! Im watching my carbs like a hawk and eating everything in site. Im probably hovering in the 3500 calorie region, up a good 800 more calories than I used to be on.
I get my fish oil caps and about 3 tablespoons of olive oil a day, but other than that, I really don’t pay attention to fats, aside from trans fat, which I try and eat none of.
[quote]realpeanutbutter wrote:
IT’s because canola and those other vegetable opils are typicaly brought above the tempurature necessary to spoil the fats and cause them to develop free radicals in your body. Keep your PUFA’s cold and they should all be healthy. Read Udo’s book “fats that heal, fats that kill” for a complete download. The moral of the story is:
Don’t cook with unsaturated fats, keep that shit cold.
[quote]realpeanutbutter wrote:
Yeah isn’t it the case that you feel great on the no CHO days. and you’ve basically got it down with the posts on this thread. Are you monitoring your fat ratio? can be super important for MMA athletes with regards to inflammation.
-chris[/quote]
I find that the non-loading days are the greatest. I actually don’t look forward ot the loading day(s). Maybe because I haven’t ironed out what CHO sources work best for me.
Question for anybody:
Do you guys think it’s possible to drink too much water/liquid in general? I think i’ve put down like at least 5 litres already today. I’d know more precisely, but i’m not sure how many Oz of liquid are in a cup. But this thermos i’ve been drinking out of since this morning is 20oz, and i’ve drank a few of em. Before workout, during workout, after workout… oof.
I have been on this diet off and on for the past year with some great results, it is really the only diet I have ever used. Two weeks ago I was browsing through my anabolic e-book and notice that Pasquale said that if a person is really interested in bodyshaping it is bet too have a mid-week carb spike, so I did it and just reduced my weekend carbs and the following monday I looked great. Does anyone else have success with a midweek carb spike?
