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Old 01-24-2012, 01:59 PM   #1
Morgan Gossman
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Fat Intake

22/5'10"/~180lbs

I'm wondering about the amount of fat one should eat on a regular basis. I mostly follow Paleo so I'm not worried that I should'nt be eating fat, more or less wanting to know if I might be eating to much?

I attached a spreadsheet with a typical days meal layout. Feel free to critique and make suggestions!

This is something I'm sure others have asked on here before, although I did a search and didn't come up with any results.
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File Type: email Meal Template.xls (20.5 KB, 264 views)
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Old 01-24-2012, 02:07 PM   #2
Jason Wallis
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Re: Fat Intake

Goals?
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Old 01-24-2012, 02:13 PM   #3
Morgan Gossman
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Re: Fat Intake

My fault, I should have included them.

I've been CrossFitting for about 4 months pretty religiously. Originally my goal was just to get lean and as "fit" as possible. After doing alot of reading on here I've since changed my mind a bit. Right now I'm looking to put on a little more muslce. I'm not trying to get huge by any means.

I've recently started adding in 5/3/1 to my workout schedule. Right now it looks like this.

Sun: WOD
Mon: 5/3/1 Bench / Back Squat / Short METCON
Tues: WOD
Wed: Rest
Thurs: WOD
Friday: 5/3/1 Dead Lift / Push Press / Short METCON
Sat: Rest

Before that I was basically just following main site. I'm currently deployed with about two months left and so im wanting to continue to build as much muscle as I can until the end of February and then start trying to lean back out.
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Old 01-24-2012, 02:17 PM   #4
Katherine Derbyshire
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Re: Fat Intake

Protein powder and a handful of almonds is not a meal.

10 eggs a day might be a little excessive.

2500 calories a day might be on the low side for that activity level. How tall are you? How much do you weigh? Male or female?

More fruit. More veggies.

Katherine
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Old 01-24-2012, 02:23 PM   #5
Jason Wallis
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Re: Fat Intake

Your training doesn't really lend itself to muscle gain, if by WOD you are talking about metcons...
You already know this, but to add muscle you need to eat big and lift heavy. Your metcons should be short and limited to 2-3 per week. You won't get fat overnight. Up the calories, and assess yourself every few weeks. If you notice the BF is creeping higher than you're comfortable with drop the cals back some, then check again in a few weeks. You learn what works for you by good record keeping, and trial & error. Build your training and diet around your goals, and adjust as needed.
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Old 01-24-2012, 02:23 PM   #6
Morgan Gossman
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Re: Fat Intake

Quote:
Originally Posted by Katherine Derbyshire View Post
Protein powder and a handful of almonds is not a meal.

10 eggs a day might be a little excessive.

2500 calories a day might be on the low side for that activity level. How tall are you? How much do you weigh? Male or female?

More fruit. More veggies.

Katherine
Maybe I should have labeled that "Snack 1". Haha

The reasoning behind the eggs is the shift I'm working. I'm deployed so I have to work around the Chow Halls schedule. I prefer to eat typical breakfast foods when first waking and then after my WOD all they serve is breakfast so thats where all the eggs come from. Maybe I should drop a few though.

Male, 22 / 5'10" / ~180.
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Old 01-27-2012, 08:31 AM   #7
Michael Gray
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Re: Fat Intake

It doesn't take much fat to make a calorie. That doesn't mean you should be fat-phobic.

Make sure the fats you eat are quality fats. Eggs are good, nuts are excellent. Of course, stay away from trans fats.
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Old 01-28-2012, 02:24 PM   #8
Darryl Shaw
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Re: Fat Intake

Quote:
Originally Posted by Morgan Gossman View Post
22/5'10"/~180lbs

I'm wondering about the amount of fat one should eat on a regular basis.
According to this Interactive DRI Calculator (wfs) you need 73 - 128 grams of fat per day although as you only need ~20g of essential fatty acids per day (1.6g ALA, 17g LA) to stay healthy you'd do fine with less than this amount providing calorie requirements were met.
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Old 01-28-2012, 04:38 PM   #9
Scott D Clark
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Re: Fat Intake

Darryl that calculator is awesome, thanks man.
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Old 01-28-2012, 04:42 PM   #10
Darryl Shaw
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Re: Fat Intake

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Originally Posted by Scott D Clark View Post
Darryl that calculator is awesome, thanks man.
Don't thank me thank your government, after all it was your tax dollars that paid for it.
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