I leave for a couple years and no one talks about EFA's now!

[Deleted member 33117]

I'm disapointed people. Every single diet people are posting up are deficient in EFA's. Most of the guru's here are fully aware of the metabolic benefits and general health benefits of properly balanced EFA intake. Furthermore 96% of Americans are deficient in n-3 fats. EFA's EFA's EFA's... mass load them. 6-8 tbsp of flax oil combined with 20g (purificed to remove mercury and other toxins) of fish oil caps a day is not excessive for a hard training individual.

Suppliments? Fish oil caps, multivitamins and anti-oxidants are far more valuable than super-creo-nitro-blast ultra whey or mega-no3zp cell volumizer. Christ, what has happened to the diet board?

Anywho I am back. How is everyone?

 

[soco]

That's because the most reading and research people do seems to come from muscle rags that push nothing but high protein diets.

I have seen some of the best diet results imaginable from following Body O' and researching diets on this board from the likes of Makavelli, Crum Cake, Bunny and many others.

People fail to utilize the "search" button.

 

[Deleted member 33117]

Agreed. Ultra-high protein intakes are over-rated and really a myth heavily pushed by suppliment companies to boost sales of protein powder. It has worked beatifully for them. For most people, just eating enough calories to gain muscle mass will provide more than enough protien to allow for optimal growth.

::dons his flame-resistant suit::

 

[ZGzaZ]

Agreed. Ultra-high protein intakes are over-rated and really a myth heavily pushed by suppliment companies to boost sales of protein powder. It has worked beatifully for them. For most people, just eating enough calories to gain muscle mass will provide more than enough protien to allow for optimal growth.

::dons his flame-resistant suit::

Lol, you can't get flamed for stating facts. Fina, I take EFA's but sparingly, I get a lot of fats from almonds and such, I'm going to start taking some fish oils however, what would you recommend for a dosage?

 

[Rabid_Goose]

What would you recommend from Poly/Mon fat a day? Cutting on 2300 calories, I think I'm getting 15poly/10mono and if I raise it to 2500 to cut on if I lose too much too fast, I'll be raising the mono count.

 

[Deleted member 33117]

What would you recommend from Poly/Mon fat a day? Cutting on 2300 calories, I think I'm getting 15poly/10mono and if I raise it to 2500 to cut on if I lose too much too fast, I'll be raising the mono count.

15% poly (n-3 to n-6 in a 1.5-2:1 ratio if possible) is fine but keep in mind that once your diet hits around 10% poly fats it is a very wise idea to increase your anti-oxidant intake. I would load up heavily on additional vitamin E. It is also good that you are not planning on letting your fat intake fall below 25% of your total calories, which will reduce serum testosterone levels. The idea of raising n-9's (monounsaturated fats) if you are losing too fast for additional calories is not a bad idea. A tbps of extra virgin olive oil or two a day in your salid works well. Plus if you need to reduce calories further, and you cut it back out later, you won't notice it and feel psychologically, as though you are depriving yourself of something.

 

[Deleted member 33117]

Lol, you can't get flamed for stating facts. Fina, I take EFA's but sparingly, I get a lot of fats from almonds and such, I'm going to start taking some fish oils however, what would you recommend for a dosage?

As long as you are getting properly filtered fish oil, don't be afraid to dose it up heavily. 10+ tabs a day.

I've been doing 15-20 caps a day, and just added flax oil back into my diet as well yesterday at 4 tbps a day.

 

[Rabid_Goose]

15% poly (n-3 to n-6 in a 1.5-2:1 ratio if possible) is fine but keep in mind that once your diet hits around 10% poly fats it is a very wise idea to increase your anti-oxidant intake. I would load up heavily on additional vitamin E. It is also good that you are not planning on letting your fat intake fall below 25% of your total calories, which will reduce serum testosterone levels. The idea of raising n-9's (monounsaturated fats) if you are losing too fast for additional calories is not a bad idea. A tbps of extra virgin olive oil or two a day in your salid works well. Plus if you need to reduce calories further, and you cut it back out later, you won't notice it and feel psychologically, as though you are depriving yourself of something.

Alright, cool. I'll raise up my mono if I'm loosing to drastically.

 

[JKurz1]

Just an FYI.......if your diet is truly truly on point there is no need for efa supplementation.......thats a fact.

 

[Deleted member 33117]

Just an FYI.......if your diet is truly truly on point there is no need for efa supplementation.......thats a fact.

Agreed, but I don't like fish, so knocking down 2 lbs of fresh catch samon a day is not going to fly for a lot of people. Becuase of the way we raise our animals, we are simply not going to get the same amount of n-3 fats from most of the meat we eat that we would have 10,000 years ago. Mass loading additional n-3s beyond what is available in your deit can still have definate benefits on your physique and health.