This just my first day

They are good fats, yes, however, they do count towards your fat goal and your calories. As with a lot of things.. eat in small doses :-)

Got this off mens health web page

How they build muscle: Crunch for crunch, almonds are one of the best sources of alpha-tocopherol vitamin E—the form that's best absorbed by your body. That matters to your muscles because "vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts," says Volek. And the fewer hits taken from free radicals, the faster your muscles will recover from a workout and start growing.

How many almonds should you munch? Two handfuls a day should do it. A Toronto University study found that men can eat this amount daily without gaining any weight.