Fat/sat fat in diet

[1badMF]

I wrote down everything I've eaten today and I came up with. 15g of total fat, 7.5g sat fat, 1050 cals, 142g protein, and 67 carbs as of now which is about 2pm. I'm scared im getting too much sat fat and not enough fat. But the thing is I usually get most of my sat fat from the protein shakes. I take that all the whey protein stuff. It's like 22g of protein and like 1g of sat fat per scoop. Well I've had 2 shakes already today and I put 2 1/2 scoops in each shake. I eat about 3 to 4 shakes per day. I eat stuff low in fat like oats, egg whites, and chicken breasts. I had something different today which was 1 whole mango fruit and a granola bar. The the bar only has .5g sat fat in it. I also take flaxseed gel tabs which is like 1000mg each with 1 gram of fat and I take about 3 of them a day.


About how much sat fat are most of you on this website taking in per day?

[BBAddict]

I'd love to tell you how your diet looks, but an intelligent response would depend on many things including BMR, your goals and what your diet the rest of the day is gonna look like. Of the bat, I'll tell you it looks like you're having too many shakes instead of whole food.

BMR: http://www.superiormuscle.com/vbulle...read.php?t=411
Info: http://www.superiormuscle.com/vbulle...ad.php?t=22119

Honestly, I don't pay a ton of attention to my saturated fats, but I get most of my fats from flax, omega oils, peanut butter (:D) and a little in some meats. I'm sure I've had less that 15gms so far today, but my fat consumption goes up later in the day as my carb consumption decreases. I also worked out around noon and avoid much fat before and after my workout. I usually shoot for about a 40/40/20 macronutrient split.

[1badMF]

my BMR is 2900.
Height is 5'11"
weight is 192
no idea what my BF is. I've been cutting down and starting to see some abbs but trying to get them ripped.

Heres what I've eaten today and the breakfast I eat seems to be a common thing so here it is.

11:30am: 7 Egg whites, 1 cup oats, Protein shake, 2 1/2 scoops plus multi-vit., flaxseed gel tab 1000mg, B12, Anti-estro, Twinlabs Ripped Fuel.

1:00: 2 Chicken breasts, 1 Mango, Protein shake, 2 1/2 scoops, another flax gel tab.

3:00: Eating a can of tuna at the moment.

[BBAddict]

WOW!! Without seeing the rest of your day, I'm saying you're probably eating way too much protein. At max you should be 400gms of protein and so far it looks like you've had ~(75+110+30) 215gms of protein in 3 meals. I would check your macronutrient breakdown. I'm guessing that you need more fat and less protein. Make sure you're getting some veges too.

Why a mango--out of curiosity?!

[Curls4dGirls]

Fats should be ~17% of your total calories.

I agree with BBA - too many shakes. Also, you should try to spread your protein equally over 5 - 7 meals a day. During cutting, you should try to consume 1.2 grams of protein per pound of lean body mass (total weight less bodyfat).

[1badMF]

K.. Well I like mangos and it's rare that I eat them so I just had 1 as a treat for lunch. To add to my 3:00 meal I had a granola bar, and some peccons. Thats around 25gs of fat and 230 estimated cals with 25g of carbs not counting tuna which of course doesnt have carbs but does have protein and very little fat. My last shake will be PWO. I normally don't eat 2 shakes that close together but for some reason I craved one. I usually spread my 3 shakes out evenly throughout the day. I think I'll just go from 2 1/2 to 2 scoops per shake. Probably just 1 scoop after my workout today since you guys say its too much which I don't disagree.

[BBAddict]

http://www.superiormuscle.com/vbulle...ad.php?t=24995

Here's a thread that shows what some of us eat in a day and how it's spread out.

[1badMF]

Thanks guys for the info!

[JUICE]

http://www.superiormuscle.com/vbulle...ad.php?t=24995

Here's a thread that shows what some of us eat in a day and how it's spread out.

thats a good thread. I usually show this one to people who want to know about diets. Ususally my sister takes a peek on it, so does her bf. So they can get ideas on how to eat better.