Proper fat intake

[muscledog95]

Im trying to lose some fat. Also, my goal is to increase my strength why staying at relatively the same weight. How many grams of fat should I shoot for?


Thanks

 

[Stryc-9]

How much do you weigh and how old are you?

 

[muscledog95]

185-190 -5'10 22 yrs old. Not terribly fat just have a little pudge on the tummy and muscles could show a little better. I also feel the little extra weight is slowing me down in my judo

 

[Stryc-9]

Okay - at your weight and based on your goals....

I would shoot for 76 grams of fat daily.

I based this on the following calculations, assuming you weigh 190 pounds:

Caloric ratio: 40/30/30 (Protein/Carbs/fat)

BMR (weight x 12) = 2280

BMR x 30% = 684

684 divided by 9 (calories in a gram of fat) = 76

If you want you could play around with the ratios - but since you said you essentially wish to maintain....I went with your BMR.....

 

[cbs]

Okay - at your weight and based on your goals....

I would shoot for 76 grams of fat daily.

I based this on the following calculations, assuming you weigh 190 pounds:

Caloric ratio: 40/40/30 (Protein/Carbs/fat)

BMR (weight x 12) = 2280

BMR x 30% = 684

684 divided by 9 (calories in a gram of fat) = 76

If you want you could play around with the ratios - but since you said you essentially wish to maintain....I went with your BMR.....

Hey Stryc, did you mean the caloric ratio 40/30/30? cause you have 40/40/30 in your post.

 

[Stryc-9]

Ah yes...I meant 40/30/30. Thanks...

Ratios are funny though - some guys will have to tinker around and perhaps up protein and reduce carbs even further to lose BF...the important thing is to have fun as you play around and find the best ratio that works for you.

 

[muscledog95]

thanks for the replies guys. Ill give ya a basic rundown on the diet im gonna try. Its not set in stone but its better then what i was eating.lolol Tell me what u think pls..

First meal-Oatmeal or cereal with a piece of fruit

second meal-Chicken breasts

third meal- Rice with a banana

fourth meal-Chicken again or sometimes a low fat subway.

As one can tell Im not very good at the whole diet thing but im trying:0 ANy thoughts? Thanks in advance

 

[cbs]

thanks for the replies guys. Ill give ya a basic rundown on the diet im gonna try. Its not set in stone but its better then what i was eating.lolol Tell me what u think pls..

First meal-Oatmeal or cereal with a piece of fruit

second meal-Chicken breasts

third meal- Rice with a banana

fourth meal-Chicken again or sometimes a low fat subway.

As one can tell Im not very good at the whole diet thing but im trying:0 ANy thoughts? Thanks in advance

Let's see, at 190lbs, if your goal is to lose, I would shoot for around 2280 calories. So that's @228g of protein, @171g of carbs(clean ones) and @76 g of fat. Of course, this is based on stryc's recommendation of 40/30/30. Of course, you have to play around and see what's best for you. Good Luck!

 

[muscledog95]

but also gain stength. I want the my size/weight ratio to be as far apart as possible Thanks for your help