High Fat Intakes While Dieting- Who Does Them?? Are They Effective??

[Texas Ranger]

Guys, who diets with a High Protein, Low Carb & High Fat intake? I'm talking in the 30%+ Fat range from good fats(Flax/Olive Oil, Almonds, etc...). What macros do you normally use? Is it REALLY effective as far as fat loss is concerned???

 

[juve]

'I'm talking in the 30%+ Fat range'

Me. I have never bothered to calculate the exact caloric and/or macronutrient intake for my current maintenance diet, but I only consume carbs as a source of fast energy to utilize in intense training (be it cardio or weights) and post-training to avert corticol response (insuline secretion => cortisol secretion ceased). Other than that I consume protein + fats meals...fats accounting for most of my calories throughout the day, I find them more efficient for providing 'passive' energy (carb spikes even small ones are unnecessary and only disrupt stable functioning, at least for me..) and recovery (especially neural and cardio-vascular)

I'd say my ratios look like this: pro/fat/carb = > 35/40/25 and absolutely no fat gain reported, I have energy to fuel any kind of activity I like and recovery is excllent. So I'd venture to say that using same ratio but in caloric deficit will yeild good results as far as muscle sparing and fat loss. But look at CKD, fat ratios are very high and the diet yeilds incredible results as far as weight loss (I know, I tried..), therefore i'd conclude fats are essential to effective fat loss (by the way saturated fats aren't bad and are also necessary to normal functioning, so get in a slice of cheese, a few whole eggs and a steak)

 

[Texas Ranger]

I've been going back and forth about trying to lose bodyfat with a high fat diet. Even though, I've seen alot of people do very well on high fat diets while losing bodyfat, I'm kind of hesitant. If I follow through with it, my macros would be something like 40-45% Protein/25% Carbs/30-35% Fat with my calories in the 2500-2900 range. Juve, what bodyfat are you at now?

 

[juve]

5-6% bodyfat...i haven't actually measured it, but I can see veins on lower abs and a full 8-pack.

'If I follow through with it, my macros would be something like 40-45% Protein/25% Carbs/30-35% Fat with my calories in the 2500-2900 range'

I think those are great ratios - just allocate carbs where you need them and the rest is pro+fat - this way you will have strength for actvity (pre - w carbs), help muscle retention (post -w carbs suppressing cortisol) and energy for the rest of the day (fats)

 

[Texas Ranger]

Up again...

 

[d3track]

do a search for "the ultimate diet to get ripped while maintaing muscle" thread

there is a diet there that i used and had very good results with

 

[Texas Ranger]

D3track, I know what diet your talking about and that's definitely NOT for me. I can't survive without some Carbs in my diet.

 

[abc 1]

i use high fat year round.

i calculate all my macros and calories on a daily basis and year round i utilize low carbs and high fat. i tailored it to my schedule. i always get 220 to 300 grams of protein a day, 220 on non training days and 300 on training days.

i'm bulking now so here's an idea:

monday: no training, no carbs, fats between 80 and 100 grams, protein at 220, carbs @ 70 (vegetables only) calories at 2000.

tuesday: same, calories increase by 200 to 2200 for the day.

wed.: training day, have high fat with b-fast (1 can tuna and 3 tablespoons olive oil), no fat after. pre workout i have 1 cup oatmeal and 2 scoops isopure. postworkout is 12 ounces grape juice, 1 cup oatmeal, 2 scoop isopure. then dinner, then before bed, shake with a tablespoon udo's oil. calories at 3000

thurs.: off, cal. at 2200

fri.: same as wed.

sat and sun: healthy carb load. eat @ 250 grams of protein a day, keep fats under 30g, carbs anywhere from 200 to 500.

been maintaining lower than 10% bf for a while now without cardio using this diet.

it works. took me a long time to give in to it but high fat, even when i was on bw x 10 calories and very few carbs post workout, i still maintained a hard physique. can't say the same when i dieted without fats.

seriously, this is the way to go with dieting. be meticulous and do it. if after 12 weeks you are not totally satisfied i'd be shocked. this has changed my life. best thing i've ever done, never plan on stopping.

if you want help setting up a plan, pm me, it seems your trying to do what i've done.

with this diet i was able to cut my waist down to 32", from over 40", cut the love handles from 42" to 32". i'm 5'5", 191 (as of yesterday). i was over 220 with a bf of 27% when i started dieting.

 

[HANSEL]

Im eating anywhere from 60-100grams of fat per day, mostly from Udo's and raw Almond butter. Its worked really well for me for cutting and maintaining.

 

[Texas Ranger]

Great results, Abc1!! What macros do you normally use while dieting?? Check your pm, brother.

 

[abc 1]

macros are set up with bodyweight calculations, but the protein is always the same, non training days it's 200, training days @270. carbs are low and mainly vegetables. usually get 6 to 8 servings of string beans a day. fats are in the 60's and into the 70 gram area per day.

 

[Texas Ranger]

Anyone else use High Fat diets to lose bodyfat???

 

[sawastea]

In terms of high fat diets, I really don't consider the 40/30/30 split, or rather 30% high fat. High fat for me is a ketonic diet, where carbs are under 20g per day with a refeed once a week. Currently I'm on a 40/30/30 diet, where my workout days are carbed around my workout and for bfast and everything else is P+F...My cardio/non workout days, I tend to be as keto as possible, though keto is a bad word as I'm not in ketosis, per se. Rather a very low carb diet...

 

[Texas Ranger]

Sawastea, how would a normal day of eating look like for you with your Pre & Post workout meals and Protein/Fat meals? How many calories are you taking in a day? Is your focus on dropping bodyfat??

 

[Deleted member 33117]

sawastea, I agree. Since 20% fat is considered very low fat, and isn't enough for the average male to even maintain a normal blood serum testosterone level, 30% is not high. A high fat intake is 50%+. I stay around 70% when cutting (I do a CKD/modified anabolic diet year round).

 

[Mr.X]

Guys, who diets with a High Protein, Low Carb & High Fat intake? I'm talking in the 30%+ Fat range from good fats(Flax/Olive Oil, Almonds, etc...). What macros do you normally use? Is it REALLY effective as far as fat loss is concerned???

Definitions of diets before we go on:
High protein, 50%+ protein
High Fat, 40%+ fat
If the ratios at hand do not match that, it's usually not a high fat/protein diet.

A sample of what you'd see:
50%fat/40%protein/10%carbs (at best)

A male around 200lbs. would be taking in something in the realm of:
1200cal from fat or 133g fat per day
960 cal from protein 0r 240 g protein per day
200 cal from carbs per day or 50 g carbs per day (usually this number is at around 30 due to most people's inablity to closely calculate food ratios)

Mr.X

 

[Texas Ranger]

Mr.X, in your opinion, what's the MOST effective way for a natural bodybuilder to lose bodyfat besides CKD???

 

[Mr.X]

Mr.X, in your opinion, what's the MOST effective way for a natural bodybuilder to lose bodyfat besides CKD???

If I were to tell you there was ONE effective way for everyone, I would be a fool. Honestly, Texas Reanger, it really comes from experience and trial/error. Overall, I think the proper balanced diet w/ training and good rest will usually bring about the best results.

Mr.X
www.MassMonsters.net

 

[Texas Ranger]

So, when say a balanced diet, you mean something along the lines of an isocaloric diet with the macros set at 40% Protein/25-30% Carbs/30-35% Fat, right? Would a good starting point be bodyweight times 11 if you're at or above 20% bodyfat?

 

[Texas Ranger]

Up for Mr.X!!!!

 

[Mr.X]

So, when say a balanced diet, you mean something along the lines of an isocaloric diet with the macros set at 40% Protein/25-30% Carbs/30-35% Fat, right?
correct
Would a good starting point be bodyweight times 11 if you're at or above 20% bodyfat?
I would think bw x 11 or 12 would be fine, 11 a better choice in this case

Mr.X
www.massmonsters.net