Consequenses of consistently overconsuming fat
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job187
Posts: 26 Member
Hello!
27 yo male here trying to improve in the gym with a small and steady kcal surplus (about 150g weightincrease per week on average).
Current bodyweight is 80 kilos and my macros are Protein 225 g, Fat 100 g, Carbs 450 g. I usually keep my overall energy intake in order but I find myself consistently breaching my fat-limit by a large margin and almost never eat enough carbohydrates.
What kind of effect is this likely to have on strength and/or musclegains?
27 yo male here trying to improve in the gym with a small and steady kcal surplus (about 150g weightincrease per week on average).
Current bodyweight is 80 kilos and my macros are Protein 225 g, Fat 100 g, Carbs 450 g. I usually keep my overall energy intake in order but I find myself consistently breaching my fat-limit by a large margin and almost never eat enough carbohydrates.
What kind of effect is this likely to have on strength and/or musclegains?
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Replies
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Go over all you want... fat is actually really good for you and dietary fat =\= body fat.0
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jesus frick, that's an asston of carbs.0
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Adjust your macros0
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jesus frick, that's an asston of carbs.
This!! :noway:0 -
I know fat is very good for me but 100g per day is probably in the upper echelon as it is. I'm no nutritional expert but I would imagine that the macronutritional ratios are there for a reason.0
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I know fat is very good for me but 100g per day is probably in the upper echelon as it is. I'm no nutritional expert but I would imagine that the macronutritional ratios are there for a reason.
WHICH macros?
http://forum.bodybuilding.com/showthread.php?t=132598293&page=10 -
Please talk to your doctor. A forum like this is not a good place to get advice...every person here has agendas (IE: Atkins, Paleo, etc) and there are many types of fat. You need balance and you might be totally fine OR you could be jeopardizing your health. If you don't feel confident that you are eating enough fruits/vegetables/whole grain, you really should talk to someone who can look at your overall health. The numbers do not tell the full story at all. (I am a healthcare professional...anyone who really is knowledgeable would give similar advice. There are no blanket statements that are healthy for everybody.)0
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I know fat is very good for me but 100g per day is probably in the upper echelon as it is. I'm no nutritional expert but I would imagine that the macronutritional ratios are there for a reason.
Nope nothing wrong with it.. i am in a cut phase and i am around 100g. Since you are bulking it wont adversely affect.... neither will the carbs. The biggest one is protein for muscle growth and it appears adequate. If anything cut some carbs and add more fat. Youbwill store less water that way.0 -
I've been doing a 50/25/25 macro ratio.
I have no interest in a keto diet.0 -
The macro suggestions MFP provides are just that, suggestions. It's not one size fits all.0
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jesus frick, that's an asston of carbs.
seems fine to me?0 -
thank you for replying, your advice seems sound to me but I'm not as much concerned about my health as I am about the adverse effects this might have on my physical performance.
I was hoping someone could tell me the effect of substituting carbs with fat on musclegrowth just as I could tell you that underconsuming protein will have adverse effects on protein synthesis.
edit: psulemon: since i'm on a "lean bulk" (150g weekly increase on average) I have a pretty tight buffer on my daily kcal intake. Sure if I wasn't concerned about a slow paced bulk then I could eat as much fat AND carb as i wanted. but thats not the case0 -
Please talk to your doctor. A forum like this is not a good place to get advice...every person here has agendas (IE: Atkins, Paleo, etc) and there are many types of fat. You need balance and you might be totally fine OR you could be jeopardizing your health. If you don't feel confident that you are eating enough fruits/vegetables/whole grain, you really should talk to someone who can look at your overall health. The numbers do not tell the full story at all. (I am a healthcare professional...anyone who really is knowledgeable would give similar advice. There are no blanket statements that are healthy for everybody.)
LOL @ AGENDA
That's too funny! :laugh:0 -
What rate are you gaining bodyweight at? I'm not concerned with your fat intake, but that's seems high for total energy intake.
What's your TDEE and rate of gain at this intake?0 -
I've been doing a 50/25/25 macro ratio.
I have no interest in a keto diet.
I don't condone keto, optimal macro ratio for building muscle/losing fat is usually 40/30/30.0 -
I've been doing a 50/25/25 macro ratio.
I have no interest in a keto diet.
I don't condone keto, optimal macro ratio for building muscle/losing fat is usually 40/30/30.
That's quite the blanket statement0 -
I've been doing a 50/25/25 macro ratio.
I have no interest in a keto diet.
^^ These are mine as well.
The main thing I worry about is enough protein: 0.8-1.0 gram/lb LBM. Then I make sure that my fat setting is high enough to cover meats/nuts/desserts and just do carbs for the rest. It's more of a personal preference than anything. There is no such thing as the perfect macro ratio.The people who say otherwise are the ones who could be said to have "an agenda" (^^^^^)0 -
I've been doing a 50/25/25 macro ratio.
I have no interest in a keto diet.
I don't condone keto, optimal macro ratio for building muscle/losing fat is usually 40/30/30.
Good point...
...but only if by "optimal", you mean, "favorite" because I'm fairly certain this is just your personal preference and not actually backed by science.0 -
100g of fat is nothing, no problem at all. Your macros seem fine to me. The only thing that stood out was that you're eating 3600 calories a day and you only weigh 175lbs. You must work out a helluva lot to have that only be a "small" surplus. I'm 6'3" 220lbs and I maintain at 3000 calories, including my workouts. But if it's working for you, more power to ya0
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What i have always seen is .8-1 g of protein per lbm, .35g of fat per lb of weight and the rest carbs. At 225g of protein, i thinks its covered.. interested in the response from sidesteel.0
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