Seems my diet (around 20-30g fat) suprised some people, howver ive not been told why such low fat is bad.

Besides saturated fat being helpfull for hormones(Test) production, Omega 3/6 essential for the body why do i need to eat fat?

I get 3 EPA fish oil caps, Try eat mackeral or pilchards 3-4x a week.
Rest of fat is from lean meat/bread/pasta/rice/veggies.

Usually works out around 20g-30g on a 1800kcal intake and im 155lbs.

So, whats the issue with such low fat diets interms of health/hormones?

My posts are all my opinion and based on current knowledge/understanding.

I believe in addition to bodybuilding reasons it will reduce skin quality, your hair, and many other things I'm not remembering right now.

why do i need to eat fat?

fat soluble vitamins and minerals

www.underground-muscle.co.uk

ORIGINAL: theiopener

why do i need to eat fat?

fat soluble vitamins and minerals

Ah yes forgot to mnetion that on the list, however what are the actual "fat intake requirements" for that any ideas? I've never seen it mentioned, also i take my multivitamin with my fatty meal when i can in an attempt to "help thing along".

However obviously with minimal fat around when i eat my veggies, this doesn't solve all the potential problems.

My posts are all my opinion and based on current knowledge/understanding.

As you are ensuring an adequate intake of EFAs, your very low fat intake isn't a problem. If Joe Public ate only 20-30g of fat a day, they would almost certainly be deficient in omega-3 EFAs.

As protein intake is limited, very low fat intake means very high relative carbohydrate intake. If you're burning shed-loads of carbohydrate due to your activity, you don't have a problem. Sedentary Joe does, though.

Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?

10 per cent intake is unnecessary. too low an intake, especially on a cut, can have detrimental effect on sex hormones and adrenocorticol hormones

it's not a good habit to fall into

 

ORIGINAL: Nigeepoo

As you are ensuring an adequate intake of EFAs, your very low fat intake isn't a problem. If Joe Public ate only 20-30g of fat a day, they would almost certainly be deficient in omega-3 EFAs.

As protein intake is limited, very low fat intake means very high relative carbohydrate intake. If you're burning shed-loads of carbohydrate due to your activity, you don't have a problem. Sedentary Joe does, though.

Well when i dont have my toast in the morning etc, i feel very tired all day.

My Omega 3 is from EPA fish oils and mackeral or pilchards.
Omega 6... chicken? turkey mince? i asume its in everything else i eat really so accumilates.

Not active, seated at a desk - Just seem to feel fatigued without my carbs lol.

Sex drive has reduced though, thats for sure!!!

My posts are all my opinion and based on current knowledge/understanding.

richsINS


Don't take this the wrong way

But I think it needs saying....do you or have you had issues with food at anytime in your life.

A number of your posts recently are bordering on having an eating disorder and OCD.

Your 155lb at 6 ft 2 inch and posting about 20g of fat a day, which is quite scary.


How long have you been training?

Not to worry BYF

Yeah mate, annorexic as a kid.
OCD, kinda

20g fat a day is just a result of my current food intake, not some "anti fat compagn" than i'm running from my basement Ill happily go on a binge for days, eating all the fat under the sun so no concerns there.
Just wondering the effects of such a low fat/cutting type diet.

My changes(occuring in 1-2 weeks) will be to add nuts/seeds to boost fat intake and get me into a calorie surplus to bulk from.

Regaurding my condition, im lean and i think annorexia does play a small part in me enjoying being this lean/not gaining fat. However its far from any mental problem, but certainly something im carefull about

My posts are all my opinion and based on current knowledge/understanding.

I don't want to dwell on your food issues here, but it does seem that you enjoy the faddiness and discussing with others your faddy approaches. I'm sure you are aware of this though.

James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk

lol what are my faddy approaches

I diet on a calorie deficit, but fat happens to be low? Seems pretty normal???

My posts are all my opinion and based on current knowledge/understanding.

ORIGINAL: Nigeepoo

As you are ensuring an adequate intake of EFAs, your very low fat intake isn't a problem. If Joe Public ate only 20-30g of fat a day, they would almost certainly be deficient in omega-3 EFAs.

As protein intake is limited, very low fat intake means very high relative carbohydrate intake. If you're burning shed-loads of carbohydrate due to your activity, you don't have a problem. Sedentary Joe does, though.

Nige why does Sedentary Joe have a problem if they eat carbs instead of fat, assuming they get their EFAs in?

There are no shortcuts. Fat Loss Through Conditioning. No excuses. 

ORIGINAL: Batman



Nige why does Sedentary Joe have a problem if they eat carbs instead of fat, assuming they get their EFAs in?

i know im not nige but i believe carbs and fats are used for energy in different situations.
if you sit around all day, it is not the correct environment for burning a lot of carbs.

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

ORIGINAL: tristram

ORIGINAL: Batman



Nige why does Sedentary Joe have a problem if they eat carbs instead of fat, assuming they get their EFAs in?

i know im not nige but i believe carbs and fats are used for energy in different situations.
if you sit around all day, it is not the correct environment for burning a lot of carbs.

Which is why people say carbs are burned when more active than inactive in which case it's more fat. But I have also been led to believe that when glycogen stores are fuller, more carbs are burned more anyway.
So basically the body burns whatever is available to it, be it carbs or fat.

There are no shortcuts. Fat Loss Through Conditioning. No excuses. 

ORIGINAL: richsINS
Sex drive has reduced though, thats for sure!!!

That suggests a drop in testosterone level. Maybe you do have a problem with insufficient fat intake. I didn't know (or had forgotten) that you were 155lb @ 6'2". That's very light for that height. Why are you on a cutting diet?

Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?

ORIGINAL: Batman
Nige why does Sedentary Joe have a problem if they eat carbs instead of fat, assuming they get their EFAs in?

When sedentary, the body gets most of its energy from fat on average. Getting a high % of kcals from carbohydrate results in glycogen stores filling up which increases the % of energy the body gets from carbohydrate to try to burn it. If Sedentary Joe eats an excess of kcals, excess carbohydrate overspills full glycogen stores and are converted into triglycerides (TGs), mono & sat fats which circulate in the blood. High blood TGs increase the risk factor for heart disease.

Mind you, if Sedentary Joe eats an excess of kcals as fat, that can raise blood LDL cholesterol which is also a risk factor for heart disease.

Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?

ORIGINAL: Nigeepoo

ORIGINAL: richsINS
Sex drive has reduced though, thats for sure!!!

That suggests a drop in testosterone level. Maybe you do have a problem with insufficient fat intake. I didn't know (or had forgotten) that you were 155lb @ 6'2". That's very light for that height. Why are you on a cutting diet?

Yeah i think it is starting to have effects, so ill probably need to raise my fat intake over the next few days. Be interesting to see if it comes back, i know saturated fat has some part to play in test production.


Reason i'm cutting is just because i'm stubborn and have some 'stubborn fat' around my belly button than i want shifted.
Being 155lbs at 6ft 2 is no big deal, if i said i was 180lbs it may seem more impressive but i'd probably be 25% bodyfat and thats far less impressive than 155lbs at say 10% Bodyfat IMO.
Plus being this lean will enable me to bulk for a long period of time, and at the end of the bulk i'll still be fairly lean which is also very important to me.
I dont like the "off season" look, bodybuilding in that sense isn't for me - I'd rather look lean all year round, which means i must always be lean before i plan a bulk.


I've still yet to play around with fat intake, so ill think ill start from today but increasing intake of nuts/seeds in my diet and monitor the effects over the next week or two.

Only reason my diet is low in fat is because i havent found fats to be satisfying, i'd rather eat a slice of toast than handfull of nuts or a splash on olive oil on my cooking. Plus i get 2x the mass of carbs in comparison to fats, and the volume in food is far more satisfying than dense fats.

Also when i dont eat my carbs, i feel lethergic and fatigued. Wheter thats because im a "carb burner" or have just caused this change from such a high carb/low fat diet is anyones guess

Thanks
RS

My posts are all my opinion and based on current knowledge/understanding.

honestly mate, i think you have a few issues you need to resolve with regards body size, and composition. 155, hell even 180 is very light at 6'2, so to be on a diet, and one as strict as yours seems crazy

rotor cuffs are a nightmare society founding member

Why do you think this though, honestly i'm fine mate.

Is it due to my low fat diet? or the fact i'm cutting to ~8-10% bodyfat? Or that im cutting at 155lbs whilst being 6ft 2 or what?
I dont think my diet is strict? Yesturday i eat cake

Or is it that i just dont have much muscle mass (cause ive never trained consistently in my life, or bulked for longer than 1 month *sigh* lol!).
To me precontest would seem far more extreme than my diet(yet we dont think that is annorexic or mental?) im eating anything i like and just aiming for a slight deficit to drop the stubborn fat(before a long term bulk)

Honestly thinking i have a eating disorder or some psychological problem seems unfounded

My posts are all my opinion and based on current knowledge/understanding.

how can you be 155lb, 6ft and not have a six pack...

you have little lean tissue on you mate. i can't understand why you would be going on a cut, and more likely than not strip away any lean tissue you do have. i fear getting into single digits would leave you very underweight

the sheer load of posts on this topic, considering your body composition suggest something's amiss

being lean all year round is a fair comment. at your weight you hardly carrying a load of fat in the first place. staying lean and adding tissue is difficult enough, even for those of us with the best of genetics. for someone like yourself it may be an almost impossible task