Opinions

[Cracker]

What are the opinions on what levels fat intake should be for someone trying to keep a low bf% ?

Carbs to I guess, while I'm at it?

[jstforme]

i know this isnt the best answer but no ones said anything yet, i try to keep fat to a bare minimum except for cheat days, carbs ill consume them ED, no specific ammount but not that much, after about 7:00pm they are out of the question (so freakin hard to do!)

[Cracker]

i know this isnt the best answer but no ones said anything yet, i try to keep fat to a bare minimum except for cheat days, carbs ill consume them ED, no specific ammount but not that much, after about 7:00pm they are out of the question (so freakin hard to do!)

I bet that is hard. I have been tracking everything I eat on fitday.com and now that I have an idea of what I am taking in, I want to start to mold that to levels that will help me succeed in dropping the bf% down. I still have much to learn. Thanks for the reply jst. I was beganing to think noone had a opinion on this. I would think more people would seeing as how most of us are bodybuilders

[Tyrone]

I bet that is hard. I have been tracking everything I eat on fitday.com and now that I have an idea of what I am taking in, I want to start to mold that to levels that will help me succeed in dropping the bf% down. I still have much to learn. Thanks for the reply jst. I was beganing to think noone had a opinion on this. I would think more people would seeing as how most of us are bodybuilders

I'm just not sure as for the fat%...I just keep carbs to good ones and lower(when dieting)...Also eating mostly meats(smaller portions when dieting) very often keeps me lean...I allow myself to indulge in a fatty prime rib though every once in a while...I do need to start getting more strict with fitday though...

[C-man]

I was under the opinion that Healthy fats are good to help prosess Protien and should be 20-30% of your diet

please correct me if I am wrong

C-man

[JustBecause]

What are the opinions on what levels fat intake should be for someone trying to keep a low bf% ?

Carbs to I guess, while I'm at it?

This is part of an article from "zone diets"... but it doesn't give percentages... from some of the things I've done... it was 40-30-30, protein, fat, carb:)

Proteins


The human body needs a constant supply of protein to replace what's lost on a daily basis. This is why every zone diet meal starts with low-fat protein. Proteins stimulate a release of glucagon, a hormone that signals the body to release stored carbohydrates from the liver to maintain proper blood sugar levels for the brain. But you should never consume protein in an amount bigger than the size and thickness of the palm of your hand. The protein serving should occupy one-third of your plate because your body can't use more protein than that. Choose the leanest protein you can find, since you're likely to add fat to the dish and saturated fat in any diet should be kept to a minimum. Animal protein is not a requirement of the zone diet. You do have to consume adequate protein, but vegetarians can accomplish this by eating egg whites, low-fat dairy products, tofu, or soy meat for instance.

Carbohydrates

The protein portion of a zone diet meal must be balanced with the carbohydrates, but not all carbohydrates are equal. Fruits and vegetables are good carbohydrates with a low capacity to stimulate insulin, while other vegetables (such as carrots and peas) and grain-based products (bread, pasta, rice, etc.) are bad carbohydrates. Because the zone diet goal is insulin control, we make sure that most of our carbohydrate choices come from the favorable category, while unfavorable carbohydrates should be treated as condiments and used in small doses. Therefore, fill the remaining two-thirds of your zone diet plate with a lot of vegetables, some fruit, and just a very small mix of bad carbs.

Fat

A complete Zone meal requires fat. It takes fat to burn fat, but not all fats are equal. Good fats come in two forms: monounsaturated fats and long-chain omega-3 fats. Monounsaturated fats come from olive oil, certain nuts, and avocados. Long-chain omega-3 fats come from fish oils. Bad fats should be restricted as much as possible. These are saturated fats and trans fats. Saturated fat comes from animal meat and high-fat dairy products; trans fats are artificial fats created by the food industry, commonly listed as partially hydrogenated oil. Finally, there is a type of omega-6 fatty acid known as arachidonic acid, found primarily in fatty red meats, egg yolks, and organ meats. The human body needs some arachidonic acid, but too much can be damaging.

[bod1ggity]

When im cutting or maintaining a sub 8%bf I keep it 50-30-20 Protien/Carb/Fat
Fats are EFA's, Flax Seed, Fishoil, Nuts...ect
Powerbutter is a great cheat way of doing it, taste killer and gives you all your omega's... flax seed oil in a drink or efa oil in a drink works as well... Essential fats let your body know that its takeing in fat so it doesnt need to store anything else as fat and then the essentials are broken down by your body and not stored as fat.

Fats will slow your digestion so I wouldnt recommend takeing them in right before or after a workout because it will slow the nutrient absorbtion that you want to have rushing to your muscles.

Your carbs need to be complex whole grains...ect. The best carbs are in green vegitables IMO. You can pick up pure complex carbs (malderoxtin *check spelling*) from places like synthetek, its the last type of carb that you would store as fat and its great for keeping your energy up when your on a cut cycle and trying to keep the carbs down.

~Bod1ggity

[Cracker]

this is all great information guys and gals, I like this discussion, because for me, understanding the nutrition end of this lifestyle is the hardest. It seems like it should be simple, but the available foods out there make it complicated when a person is trying to control intake of certain substances. When I figure this all out, i think i will be ahead of the game.

[Baited]

Bod what is powerbutter?

I really want to get my diet in check again. I'm up to 12% bf I used to be 10 :(

[strongmann]

power butter is and essential fats product with no cholesterol is a good idea, you could also use vpx's zero impact bars they taste great.

[Jason B]

If you are not on gear currently you should keep your bf around 10%, so that your natural test levels don't drop. If you are on gear I would not worry to much. As C-Man said you should keep fat intake at around 20% most of which need to be healthy fats. Carb intake as well as fat really depend on your metabolism and activity level, so there is alot of trial and error. This is, in my opinion, the hardest part in bodybuilding.

[bod1ggity]

Bod what is powerbutter?

I really want to get my diet in check again. I'm up to 12% bf I used to be 10 :(
http://www.dpsnutrition.net/get_item_pb020.htm