fat intake - help a newbie .....

[bruce]

hey guys ....

regards from the middle east .... (pardon my spelling)

i started my way at the gym 9 mon' ago , getting some good resaults .

wanted to know how much fat should i eat daily , the min' amount of fat cus' my bodys metabolic state is some what of a fat loader.

i am at 67kg 177cm not alot of fat on me , but had a lot before.

currently eating a lot of protein daily .

thaNX a lot guys ....

[Lee J B]

Your total daily caloric requirment for fat is going to be dependant on your current diet ratio and your goals. Need more info.

[bruce]

thanx man ....

my diat is about 8 meals a day , every meal i eat at least 35-45 gr' of protein , a total of 120 gr' carbs a day (200 in workout days)
i dont know the exact amount of fat but its low , maybe 30 gr' maybe more (moustly from peanuts,fat of chicken brests)

my goals , like most of us (i think) to build muscle mass and be lean , at least , most of the time.

thanx again man ...

[Lee J B]

To Gain muscle and strip bodyfat :

You Need 2038.8cals/day

|_ 815.52 calories coming from protein (40%) [color= Orange] 203.88g [/color]
|_ 815.52 calories coming from carbohydrates (40%) [color= Orange] 203.88g [/color]
|_ 407.76 calories coming from unsaturated fat (20%) [color= Orange] 45.3g [/color]

[abarlament]

Instead of those peanuts, you could try eating almonds (my favorite), walnuts, and pecans! Tasty alternatives.

[bruce]

hey , im 26.

(..i'l give the almonds a try , peanuts r kinda boaring)

[bruce]

got it , thanx lee ..

[caleb56]

nuts bad if your trying to cut. Peanuts are good they keep you full for a long time as long as there not salted.