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Using healthy fat to get lean. What is a good formula?
Hi guys
Good news! I leaned out a little. My pot belly has shrunk a little, and I feel better. The secret so far, lift heavy and almost no simple/starchy carbs outside of my workout window.
Regarding the usage of fat, how do I go abt it? In JB's article Dear Bodyfat he talks abt combining coconut oil, olive oil and flax oil. Well I have flax seeds and the other 2 in oil form. I also have fishoils which i take everyday. Now, how do use the oils correctly? Serving size for the day? Only postworkout? Can I mix them all together?
Ash
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Congrats on the improvement man! You just needed to adjust your diet and preservere.
Ash, just keep it simple man. These oils should be viewed as food and a source of healthy fats, just as nuts are another alternative source of fats. If you have PN, on of the 10 habits is to have some healthy fats with each meal. So you can just add one or more of these oils to your meals, or even not at all (as long as you have some other alternative fat). Of course in the PWO window, these fats can be minimised, but I usually add a little olive oil to my PWO meal (the one after the PWO shake).
As for serving size, well, just as much as you need to meet your caloric requirements really.
I'd recomend Flax oil over the olive or coconut. You can buy it in the natural section of most food stores. Make sure you refrigerate it after you open it.
Oh, my bad, I keep forgetting that this place is world wide. I really need to look at people's locations. Anyway, if flax is expensive then olive oil is good. How's the cost of nuts or avacados? Coconut and palm oil is going to be higher in saturated fats. You want to get more of the poly and mono unsaturated fats that are found in nuts, olives, olive oil, and avacados.
Adding calories to the diet ain't gonna magically accelerate your leanness, whether it's carb, protein, fat.
Furthermore, it's not a matter of one fat being superior to another. Avoid hydrogenated fats (check food labels). Other than that, achieve an even mix of saturated & unsaturated fats. Sat fats don't need to be added to the diet supplementally if you're already eating animal flesh and/or dairy. Unsat fats are easily consumed through avocado, oilve oil, and nuts. No need to have all everyday if you're trying to control overall calories, you can rotate them through the week & be perfectly fine. By the way, no need to buy fish oil supps if you regularly eat fish (3x a week average = no need for fish oil supps, which are way overhyped).
If you don't want to break your wallet on flax oil supps, there's decent selection of high-fiber cereals out there with whole flax seeds. It's a win-win, unless you're grain-o-phobic. If you're the latter, you can buy flax seeds or flax meal in bulk from bob's red mill for dirt ass cheap:
Using healthy fat to get lean. What is a good formula?
My pot belly has shrunk a little, and I feel better. The secret so far, lift heavy and almost no simple/starchy carbs outside of my workout window.
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