Can someone advise me of the benefits of fats in the diet ... which fats should I be concentrating on as I build a 40/40/20 macronutrient diet?

I use "fit day" to log my food intake and have been keeping my fat intake btwen 15-20 for over two weeks now ... doing epilitical cardio for 40 minutes at 60-65% HR... every 2nd day do weights for 20 minutes HIT before cardio.

Here is my link to my diet logs ..check it out and I would love to get feedback on the diet I am using ...

http://www.fitday.com/WebFit/PublicJournals.html?Owner=jesuswon1

I do eat 5 times a day approx 350 calories avg per sitting. Average per day is 1800 calories

thanks for any wisdom and advice. :tu:

I am 38, 5' 11 and weigh approx 190Lbs. Goal is to be at 175 by summer. BF approx is 22.5% according to mybodycomp.com. How would I get to 15%?

If you're serious about dropping the fat, get rid of a few things from that diet. For starters, your body needs to learn to do without added sugar of any sort, even "in the raw". Empty calories, no matter how good it tastes. Try Splenda. And the icecream really has to go. Cheat with it once in a while, but it's filled with sugar and saturated fats.

Your Whey powder is not very clean, so to speak. Looks like it may be intended for those looking to bulk up more than cut. Those carbs aren't doing you any good- also empty calories, that may be setting you back. On the same note, there is much debate about the amount of protein you can consume, ingest, and metabolize at one time, but generally speaking, around 40gm/meal is safe. Don't consume all your protein in the morning; spead it out throughout the day. Your body needs those "faster" acting proteins at specific times.

Don't skimp on the tuna. Eat the whole can.

Find natural sources of fiber. Fiber supplements aren't recommended, and some say your body can become too accustomed to them, and they become ineffective. Eat more whole grains and lots and lots of fresh veggies to get your fiber for the day.

If you want a 40/40/20 split, the bacon may not be a good choice- eat olive oil, natural peanut or almond butter, flax, and fish oils.

Hope that helps.


Can someone advise me of the benefits of fats in the diet ... which fats should I be concentrating on as I build a 40/40/20 macronutrient diet?

I use "fit day" to log my food intake and have been keeping my fat intake btwen 15-20 for over two weeks now ... doing epilitical cardio for 40 minutes at 60-65% HR... every 2nd day do weights for 20 minutes HIT before cardio.

Here is my link to my diet logs ..check it out and I would love to get feedback on the diet I am using ...

http://www.fitday.com/WebFit/PublicJournals.html?Owner=jesuswon1

I do eat 5 times a day approx 350 calories avg per sitting. Average per day is 1800 calories

thanks for any wisdom and advice. :tu:

I am 38, 5' 11 and weigh approx 190Lbs. Goal is to be at 175 by summer. BF approx is 22.5% according to mybodycomp.com. How would I get to 15%?

If you're serious about dropping the fat, get rid of a few things from that diet. For starters, your body needs to learn to do without added sugar of any sort, even "in the raw". Empty calories, no matter how good it tastes. Try Splenda. And the icecream really has to go. Cheat with it once in a while, but it's filled with sugar and saturated fats.

Your Whey powder is not very clean, so to speak. Looks like it may be intended for those looking to bulk up more than cut. Those carbs aren't doing you any good- also empty calories, that may be setting you back. On the same note, there is much debate about the amount of protein you can consume, ingest, and metabolize at one time, but generally speaking, around 40gm/meal is safe. Don't consume all your protein in the morning; spead it out throughout the day. Your body needs those "faster" acting proteins at specific times.

Don't skimp on the tuna. Eat the whole can.

Find natural sources of fiber. Fiber supplements aren't recommended, and some say your body can become too accustomed to them, and they become ineffective. Eat more whole grains and lots and lots of fresh veggies to get your fiber for the day.

If you want a 40/40/20 split, the bacon may not be a good choice- eat olive oil, natural peanut or almond butter, flax, and fish oils.

Hope that helps.

Ok I forgot to mention I eat a combination of the makeral and the tuna ...the makeral is in tomato paste ... splenda etc isn't here in Norway ... sad but there are not alot of " substitutionary" foods , eg egg blenders, meat less sauages, etc...generally the food is fatty here ... I am getting ATW protein soon and that will heighten the quality of whey protein I am using ... I say All the Whey but it is actually " Ultimate nutrition Prostar Whey protein " ...

Now you said empty calories . looking at my online diet link ...can you identify them for me and suggest something better?

Thanks for all your help.

I would not eat white rice if I were you... I would stick to brown rice if I ate any at all... keep to sweet potatoes, squash, veggies, oatmeal, etc for your carbs... also, there is nothing wrong with low fat (2%) cottage cheese... add some natural peanut butter and one packet of splenda.. yummy ;-)

make friends with dark green veggies.. they will help a lot

I would not eat white rice if I were you... I would stick to brown rice if I ate any at all... keep to sweet potatoes, squash, veggies, oatmeal, etc for your carbs... also, there is nothing wrong with low fat (2%) cottage cheese... add some natural peanut butter and one packet of splenda.. yummy ;-)

make friends with dark green veggies.. they will help a lot


Ok ... I am a canadian living in Norway so I have to hunt around and spend probably twice the normal amount of cash in order to eat clean and right ... its a good investment!
Thanks ... can you tell me of any empty calories I am taking ... is that enriched foods?

Make sure you eat carbs that are helpful, and serve a purpose to your body. Your body can adapt to less sugars, and less sugars you knowingly put into your body, in some of the forms that you do: sugar added to coffee, or sugar found in yogurt ice cream. Some say that the lactose found in milk products is also unnecessary, but that's up to you to decide how your body responds to it. I still eat cottage cheese (so much protein), and it has relatively low sugar content, compared to ice cream or milk. Some also say fruits have too much sugar, but I think they are crazy because fruits are wonderful foods, and many are low GI, and have tons of fiber and nutrients. So, make sure that the carbs you are eating are from whole foods- good examples are what you already have in your diet, oats, whole wheat, brown rice, etc. and try to eat a lot of vegetables. They are high in fiber and nutrients.

Also make sure that a majority of your protein is also from whole foods. It doesn't make sense going through all that whey powder, when you could be eating food instead. I don't know the science of it off hand, but it seems to make more sense to eat real food to supply your body with slower digesting proteins most of the time. Whey powder has it's time and place. Since you're from norway, you must get wonderful fish- eat it! And enjoy lots of it. The fats from a lot of fish are very healthy, or so it is said.

Fatty food can be ok, if it's cooked in good oils (olive, peanut, safflower), and isn't filled with a ton of saturated fats. Look at labels!

Ok I forgot to mention I eat a combination of the makeral and the tuna ...the makeral is in tomato paste ... splenda etc isn't here in Norway ... sad but there are not alot of " substitutionary" foods , eg egg blenders, meat less sauages, etc...generally the food is fatty here ... I am getting ATW protein soon and that will heighten the quality of whey protein I am using ... I say All the Whey but it is actually " Ultimate nutrition Prostar Whey protein " ...

Now you said empty calories . looking at my online diet link ...can you identify them for me and suggest something better?

Thanks for all your help.

Make sure you eat carbs that are helpful, and serve a purpose to your body. Your body can adapt to less sugars, and less sugars you knowingly put into your body, in some of the forms that you do: sugar added to coffee, or sugar found in yogurt ice cream. Some say that the lactose found in milk products is also unnecessary, but that's up to you to decide how your body responds to it. I still eat cottage cheese (so much protein), and it has relatively low sugar content, compared to ice cream or milk. Some also say fruits have too much sugar, but I think they are crazy because fruits are wonderful foods, and many are low GI, and have tons of fiber and nutrients. So, make sure that the carbs you are eating are from whole foods- good examples are what you already have in your diet, oats, whole wheat, brown rice, etc. and try to eat a lot of vegetables. They are high in fiber and nutrients.

Also make sure that a majority of your protein is also from whole foods. It doesn't make sense going through all that whey powder, when you could be eating food instead. I don't know the science of it off hand, but it seems to make more sense to eat real food to supply your body with slower digesting proteins most of the time. Whey powder has it's time and place. Since you're from norway, you must get wonderful fish- eat it! And enjoy lots of it. The fats from a lot of fish are very healthy, or so it is said.

Fatty food can be ok, if it's cooked in good oils (olive, peanut, safflower), and isn't filled with a ton of saturated fats. Look at labels!

Awesome advice thanks ... Yes lots of fish but the sad thing is that it is soo darn expensive! Best is to catch it yourself! But hey I guess health has its price to pay as well. I am moving back to Canada in 7 months and I look forward to eating all the meat less stuff and having more variety to choose from ... You should see the fruit and veggie sections in the grocery stores ...its a joke!

Hey any suggestions on nuts ...the food kind :spaz: