File :-(, x, )
Anonymous
Hey /fit/. 2 serious questions: 1) Approximately how many grams of fat should I be having for a guy trying to lose 35 lbs.

Current Stats:
Weight: 215 (went from 230 to 215 in ~ 15 weeks)
Height: 5' 11''
Routine: Alternating HIIT/cardio (3 times a week for about 1-1.5 hours) and strength training (3 times a week for about 1 hour). Daily walks for 45 minutes after dinner. Daily ab workouts.
Diet: Incorporating alot of protein into my diet (egg whites, fish, tuna, turkey, chicken, almonds) and a little complex carbo (brown rice, whole wheat bread), trying to eat 2-3 fruits daily, eating alot of vegetables.

I'm not trying to get fast results, I'm happy with 1-2 lbs of weight loss per week, and I'm just wondering how many grams of fat I should be having. I'm getting most of my fat from my meats (turkey, tuna) and almonds and was wondering if I should decrease or increase my fat intake (as I've heard fat was necessary for strength training). However, I still need to lose a lot of weight.

2) Should I be drinking protein shakes? I was going to incorporate it into my diet, but the amount of fat and saturated fat in it kinda worried me.

Comments/tips/suggestions greatly appreciated. Thanks FIT!! Pic semi-related.
>> Anonymous
how old are you

i'm actually gonna figure this out
>> Anonymous
Hi, I'm the original poster. I'm 21 years old, turning 22 in October.
>> Anonymous
Your daily caloric intake should consist of somewhere between 15%-20% fats. You're getting your necessary fats from those nice meats and almonds. Don't take protein shakes if you're eating like you say you are.
>> Anonymous
your harris benedict is 3000 calories per day (used "very active"). subtract 500 is 2500. 20 percent of those should come from fat, roughly, so that's 500 fat calories. divide by 7 (calories per gram), you should be getting roughly 71 grams of fat per day.
>> Anonymous
>>262244
err 9 calories per gram you mean

right?
>> Anonymous
>>262250

yeah, this looks better. i like a 60/20/20, but 55/35/15 is probably better anyway.

>>262251

oh shit, you're right! i knew something seemed off
>> Anonymous
>>262256

55/30*/15

i just got back from a pretty killer workout, forgive my momentary stupidity
>> Anonymous
>>262244
1g fat = 9 calories

You need about 20% of total caloric intake to be fats (good fats).

fish oil
olive oil
flaxseed
etc...
>> Anonymous
>>262250

for the record, he said HIIT/cardio. i seriously doubt he's doing HIIT for an hour, even ghetto faux-HIIT.