Bodybuilding Forums

How much fat do you consume?

I'm about 145lbs, 5'7. I did a rough calculation for my calories needed (no body fat calipers), which is 2886 on exercise days.
(I used this http://www.musclehack.com/how-many-calories-per-day-do-i-need-to-build-muscle/)

My protein intake is about 175g (lean weight x 2.75), carbs 30g, which leaves the fat needed at...230g!?

Did I fudge the numbers, or is this about the ratio you guys eat?

Hmm, my typical day is around 50-75% fat calories, 20-40% protein calories (depends, if I'm trying to cut the fat calories come down), and 10% (or less) carb calories.

Example day @ 3300 calories/day (maintenance for me when working out):
* 880 calories protein (220g protein)
* 160 calories carb (40g carb)
* 2260 calories fat (221g fat)

--Matt B.

Guess I got the fat right. I suppose it's not hard to get all that fat in if I keep the skin on the chicken and add butter and mayo to everything. Sounds fun.

melville49 wrote:Guess I got the fat right. I suppose it's not hard to get all that fat in if I keep the skin on the chicken and add butter and mayo to everything.

You don't even need to do that at all and you can find it trivial to have plenty of dietary fat... if you eat the right stuff!
* Eat beef. Single best source of monounsaturated (yes, I got that right) fats on the planet. Sure, you get some saturated fat, too, but who's counting?
* Stick with fatty cuts of chicken and pork (leg, thigh, etc.).
* Eat cheese (in moderation, many report getting stopped up if they eat too much).
* Add heavy cream to your protein shakes, or make a mousse or monster shake with heavy cream.
* Cut cream cheese into your tuna.

Just basic ideas; there are a huge number of low-carb, high-fat recipes out there. It's how humans ate for generations.

--Matt B.

melville49 wrote:My protein intake is about 175g (lean weight x 2.75), carbs 30g, which leaves the fat needed at...230g!?

Did I fudge the numbers, or is this about the ratio you guys eat?

That's nothing... I've gotta eat >300g of fat a day to stay around maintaining level

melville49 wrote:Guess I got the fat right. I suppose it's not hard to get all that fat in if I keep the skin on the chicken and add butter and mayo to everything. Sounds fun.

Careful with the mayo, some types do have some carbs - negligible if you're eating a serving size, but a little more noticeable when you're eating cups.

As far as fat goes, I find that 1) taking tablespoons of olive oil between bites of a meal (2) eating sticks of butter (3) and eating lots of beef and herring keep my levels up. Sometimes a block of cheese for dessert