Recommended Amount of Good Fats

P

praxus

New Member
I was wondering if there are any recommended amounts of good fats in your diet (per pound of body weight) while trying to put on muscle?

Thanks
 
Hello praxus :)

Nothing so strict really. Just be sure to include a lot of Omega 3 and 6 in your diet. You can do this by eating foods like tuna and walnuts.

You can see for yourself what ratio of Omega3 to Omega6 is recommended. Some say 3:1 in favor of Omega3, some say just be as close to 1:1 as possible.

You don't have to be really fanatical about the ratio, unless your intake is something like 20:1 or something.

Hope that helps. Good luck! :)
-JV
 
[b said:
Quote[/b] ]In my opinion, fats should be at least 20% of your daily caloric intake.
Click to expand...

Totally agree. When I first started seriously bulking, fats only constituted 12% of my total intake because I was afraid that most of it was going to go to my gut. Since I have increased my intake to 20%, I have gained significantly more LBM and kept my BF% about the same.
 
Thanks for your replys everyone. I think I'll shoot for about 20-30% of my diet as good fats.
Is there anyway to tell which type of fat (Omega 3 or Omega 6) is in a given food, is there a site that has that information?
 
www.walnuts.org

You can find what walnuts have in them there.

As for anything else, there are pretty nominal amounts, unless you supplement. Fresh fish (no canned stuff) will have omega 3's and such, but to consume a lot of them could be costly and lead to health risks (mercury poisoning, supposedly) so I'd recommend going to a website and ordering a fish oil and flax oil supplement.

www.netrition.com

I buy the NOW Foods fish oil (1 tsp a day provides me with plenty EPA/DHA), and the Health From The Sun Liquid Gold Flax Oil.
 
As long as we're talking mercury, I've read that some fish oil supplements are made from fish left overs and their skin (apparently, where most of the mercury and/or other toxins can be found).

Nothing is 100% safe :/
 
there is a link on another thread toconsumer reports showing a realtive lack of mercury in fishoil supplements.
 
especially if you get one that has filtered out other contaminants. look for fish oil that has no cholesterol.
 
this would vary depending on indvidual eating parameters, but generally speaking i recommend that approximately 70-75% of total caloric fat should come from mono and poly.

General recommendation is usually 2:1 omega 6s to omega 3's, although in America the rate is usually something like 10:1. For health puposes it is important to receive an optimal balance between the two. The benefits of omega 3s (particularly fish oils-DHA,EPA) cannot be emphasized enough. Just a few benefits include anti-cancer properties, endothulium health, brain health , insulin sensitivity etc... It would take an entire book to decribe all the benefits. DHA (docosahexaenoic) EPA (eicosapentanoic) can be derived from Alpha-Linolenic acid available in walnuts, flax oil, and canola oil the conversion rate is not real efficient, so i would recommend in consuming the oils directly. Recent research has also indicated that consumption of Omega 3s can help with preventing ADHD in early childhood. Actually an excellent article in this months Lifeextension magazine.
I generally recommed 6 capsules per day appoximatley 1080mgs of epa, and 720mgs of dha (diabetics usually slightly higher). These numbers vary.

I also like to include extra virgin olive oil for the monounsaturated fats as well as the anti-oxidants it contains. Also good quality calorie additive.

A study recently conducted in Brazil showed fish oil combined with olive oil to have a synergist effect on treating rheumatoid arthritis.

thanks
Coach Hale
 
You must log in or register to reply here.
Back
Top