Good/bad fats for my purposes

[Flemmy Stardust]

I just started lifting again. It's been two years, and even then i wasn't that serious about it. Before that it had been like 10 years. My goal is to somehow build muscle and lose weight. I know...

I am about 190 right now, pretty out of shape. I like being closer to 175, but even there I'm not cut or anything. So what i really want to do is cut down to 175 by summer and hopefully through noob gains, be at least noticeably more defined than i was last time.

I don't even know if that's possible, and whatever is possible won't be a humongous change, but I'm not going to bulk before summer either.

So my diet plan for now is 1900 calories, at least 40% protein (190g), at least 40% fat (85ish grams). I'll try to lose 1 lb per week, so I'll adjust my calorie intake as i figure out how much I'm burning every week.

So i guess my first question is, is there anything egregious in that approach to macro nutrition?

2nd part is i have cut this way doing more cardio exercise, and it worked out, except i found out I have a smaller build than i thought. Regardless, when i did this i didn't bother with good/bad fats. I didn't eat any trans fats, but only because nothing i ate seemed to have any. A lot of my fats were coming from bacon, cheese, salad dressing, and peanut butter. Most of that was to just make to food taste tolerable and they help with protein intake.

So how much should i worry about focusing on cutting out the bad fats and how would it benefit me?

 

[KILL KILL]

If your fat is coming from meat and cheese, these aren't "bad" fats.

 

[Badger67]

Saturated fats = fine.
Mono-unsaturated fats = fine.
Poly-unsaturated fats = just go a bit easy because of omega ratios, but are fine.
Trans = avoid.

Nutshell version really. Fats are a great source of energy for prolonged activities, and get more ATP created per turn in the cycle based on how long its carbon backbone is than other sources so... MCT and LCT are a good source for this.

 

[Flemmy Stardust]

If your fat is c

Saturated fats = fine.
Mono-unsaturated fats = fine.
Poly-unsaturated fats = just go a bit easy because of omega ratios, but are fine.
Trans = avoid.

Nutshell version really. Fats are a great source of energy for prolonged activities, and get more ATP created per turn in the cycle based on how long its carbon backbone is than other sources so... MCT and LCT are a good source for this.

oming from meat and cheese, these aren't "bad" fats.

That's more or less what I follow when I'm actually on diet.

I'm most interested in knowing about salad dressing...ranch, blue cheese, honey mustard...because I'll use it a lot to up my fats and make chicken breast taste reasonable.

It seems like it's a bad idea, but there are no trans fats.

 

[Badger67]

For that you would have to really get into lipid chemistry. Far too much for this thread.

 

[Flemmy Stardust]

For that you would have to really get into lipid chemistry. Far too much for this thread.

I don't need to know everything about it, just whether it's okay to eat it, and how often to use it for fat intake. Rule of thumb type answer.

 

[Badger67]

For the ones you listed, read the ingredients. If you read monosodium glutamate (MSG), hydrogenated oil, corn oil, palm oil, canola oil, try to limit them.

My gf makes her own dressing out of olive oil, a tad of vinegar, and honey mustard with chia seeds and shakes it up together before drizzling over salad. Tasty. For myself, i invested in a honey garlic balsamic vinegar (real balsamic vinegars are more oily than watery).

 

[Flemmy Stardust]

For the ones you listed, read the ingredients. If you read monosodium glutamate (MSG), hydrogenated oil, corn oil, palm oil, canola oil, try to limit them.

My gf makes her own dressing out of olive oil, a tad of vinegar, and honey mustard with chia seeds and shakes it up together before drizzling over salad. Tasty. For myself, i invested in a honey garlic balsamic vinegar (real balsamic vinegars are more oily than watery).

Thanks. I don't tend to make salads as much as wraps, so I'll have to change some things around. I like balsamic, but it's better on salad than most wraps, though there's a few that i use it on.

As far as oil goes...stick to evoo?

 

[Badger67]

Evoo ? Is that a typo or a slang i'm not aware of? I'm doing some research on lymph cancer here so my brain might be fried.

 

[Flemmy Stardust]

Evoo ? Is that a typo or a slang i'm not aware of? I'm doing some research on lymph cancer here so my brain might be fried.

My bad, extra virgin olive oil

 

[M3t4tr0n]

Avocado and mixed nuts

 

[Badger67]

^ I hate avocado's but they are good for you.