Here’s some backround info. I’m 5 11 200lbs and 20%BF. I lift 4x/week and do HIIT 3x/week. My goal is to see my abs someday soon, but I still want to add LBM. I’ve takin on a diet plan that gives me 2360 cal. 225g Protien 160g Carbs. and 100g fat. Before anyone falls off their chair I’d like to add that 72.4g of the fat I take in, is from a EFA oil blend giving me 675 calories/day. I consume half of my daily EFA with a protien shake prior to training, and the other half with my protien shake post work-out. On off days I typically only consume half of the Oil I do on a training day. Is this the proper way to go? I read alot and if you do the math, i take in 40%Fat 43%Protien and 17%Carbs. Can i grow with this diet and loose BF? I understand the benefits of taking in the EFA, Omega-3 and Omega-6 that is in the oil, but does 100g of fat/day working against my goal? If yes, what is the recomendation?
Instead of Oil try a big mac. It tastes WAY better. (kidding)
I don’t think you’ll be able to gain any muscle at 2360 cals, but we’re all different so I can’t say for sure. I would think this plan would be effective to lose fat though. And as for your dietary fat being 100g, I wouldn’t go so heavy on the polyunsaturates (which i’m thinking you are), but be sure to get plenty of monounsatures. I can’t substantiate this, but I once heard that natural testosterone production is maximized at 120g of dietary fat. (as i remember it is monounsaturates and saturates that increase testosterone levels.) dont underestimate the importance of this, increased hormone levels could help in maintaining muscle.
If anything keeping fat up and limiting carbs will help you get big and stay lean. (As opposed to just getting big then carbs would be the number 1 choice-but they allow you to get fat and you said you don’t want that.) Try getting the fish oil spread out a bit more for better benifits though. Finally, I am sure you know half those carbs you get should be coming in right after workouts…
I checked back when i was tracking my food intake for a week and it would seem I’m taking in about 60-70% of my carbs post work-out. I generally W/O around mid afternoon. So i have 3 meals in me before i go. My first meal post W/O has been 2 scoops ISS Research Whey Matrix mixed with 2.5 tbsp Oil Blend, 10g creatine and 1.5 cups of Orange juice. (Its the best bang-for-the-buck I can afford on my budget…if you think I should be taking something else post w/o let me know, but please consider the money factor)Then i will eat a chicken breast and steamed Veg.'s or salad for supper. (typically my last meal of the day) I had heard someone suggesting that taking in the oil on the post W/O meal was the wrong thing to do. Why? Also, JW, to spread out my oil intake should i move my pre W/O shake to earlier in the day, to have more time between the two shakes containing oil?..or were you suggesting not so high of an oil content at any one time?
If I could suggest two times of the day NOT to take in your fat, it would be right before and right after your workouts. For one, the pre-workout fat will slow absorption significantly, and interfere with your body’s ability to utilize the nutrients during your training. Post workout fat (sounds like about 35g or more) will have the same slow digestion problem, and can cause a further LOWERING of testosterone levels. Fat is great for helping to keep endogenous T production high except when taken post workout. Spread out your fat intake throughout the day, taken with low carb meals, and include more monounsaturates like olive oil or pistachios. Nothing wrong with 100g fat/day, I take in close to 150g, spread out between my PF meals (low carb), and I just got my BF% checked this week>>5.7%>>>of course I am a geneticaly lean mutant and this may not work for everyone but I have used high fat diets with many clients with great success.
On another note, I don’t know the validity of it, but I remember reading a while back that the acidity of orange juice degrades creatine to creATinine before it can be utilized by the body. Anybody know if this is true?
Putting oils in the postworkout drink is generally looked down upon because fat slows the digestion of a meal (a good thing most of the time, but not what you want postworkout). The goal postworkout is to get the carbs jammed into your muscles and get a large insulin spike which will halt the catabolism initiated from your workout.