fat in contest plan

[tps]

Hi..im tps and im a fat phobic....there i said it! i take flax tabs..but dont add any to my diet other than what occurs in food. i eat about 20g a day....how much more do i need? my diet is pretty low...about 1000 cals on a regular day. my progress is good...i just want to keep a healthy balance.
thanks..
t

 

[ck2006]

Hi..im tps and im a fat phobic....there i said it! i take flax tabs..but dont add any to my diet other than what occurs in food. i eat about 20g a day....how much more do i need? my diet is pretty low...about 1000 cals on a regular day. my progress is good...i just want to keep a healthy balance.
thanks..
t

It all depends on how much you weigh, how tall you are and where you are in your contest (this is what my trainer has told me). I eat 40g of fat on my workout days and 28g on my days off, but right now I am cutting then I will be bulking and then really cutting.

 

[*Bunny*]

^^ for tps ...
comp ladies

Sass
miss
hoteacher
aries
other ladies i just can't think of right now
anyone
Bueller, Bueller

 

[Aries13]

Oh my...1000cals. Its good if you weigh like 90-100lbs. Otherwise it is REALLY low!!!!!!! I guess if you are seeing good progress then dont mess around with anything. I keep flax meal, flax oil, and RARELY 1oz. nuts in my diet for fat.

What are your stats? Your diet? TRaining? How long have you been 'at it'???

How much weight have you lost and in how much time? How much per week?



ALso , I just want to add that flax tabs are not the same as the actual oil. The tabs are lower in amounts...and the oil gets the job done 200%%% .

 

[Sassy69]

You will need the fats when you carb rotate or start cutting carbs just to deal w/ life. If the 1000 cal / day is appropriate for you, I'd guess something like a 50% protein / 30% carb / 20% fat is a typical competition macro ratio. Whatever 20% of your total is you can put into fats, e.g. almonds, flax seed oil. I woudlnt' get on a PB kick if you can help it just because the stuff is like the only fun food on a competition diet and thus becomes the evil unintended binge food.

But generally if you don't get decent fats, it will hurt you while you are running a restricted diet. There is a place for all the macro nutrients. What is the hang up w/ fats anyway? Don't know your metabolism but now I've seen at least 2 high speed metabolisms that respond well to a fat load vs. a carb load and that may end up being one of your best prep tools for show dieting.

 

[tps]

well i guess im ok then..my numbers are darn close to what you descibed sassy. i had to throw out the almond butter...it called me...so i would rather get it from flax tabs or oil so i dont send my self into a jar attack!

 

[Sassy69]

I hear ya!

 

[hoteacher]

As Sassy has said, some people respond very well to fat loading vs. the carb loading. I too was a fataphobic until I had a trainer tell me I HAD TO START EATING STEAK everyday at night before I went to bed. It was amazing, I would wake up with a six pack everyday I did this. Now I use fat as a replacement for carbs when I carb rotate. I replace carb calories with fat calories in the form of peanuts, natural peanut butter and MCT oil. My last contest day I was supposed to carb load with a candy bar...I did, but it didn't work, I still looked a little flat. That day I ate peanut butter and sweet potatoes all day and started to fill out. Everyone's body is so different...but I will say 1000 calories is very low. I am small too, but lucky to have a really fast metabolism. I consume on average about 2800 calories. But, try the fats..see how your body responds Good Luck!
HT

 

[tps]

2800 cals...lucky you..my reg days are about 1000-1100 and high are 1300. i do about 1500 off season. no fast metabolism here! i also use some fat b4 stage..PB, nuts and some honey. along with my SP>