Upper limit to fat macros in offseason?

[FitnessModel45]

Hey Prae,

I was just wondering what your take is on how high you would take your fat macros in the offseason? I'm currently 5.5 months into my offseason and my macros are sitting at 225p/329c/108f but my weigh gain is starting to stall, should I continue to increase my fats higher? Thanks in advance bro!

FM45

[JonnyO]

Depending on how many meals and what your counting where your fats are coming from Id say your fat intakes not that high. I would only count the fats found in fat to your totals, not that found in any proteins etc. So you could start off with 15g fats per meal and work up from there.

[FitnessModel45]

Depending on how many meals and what your counting where your fats are coming from Id say your fat intakes not that high. I would only count the fats found in fat to your totals, not that found in any proteins etc. So you could start off with 15g fats per meal and work up from there.

Thanks for the quick reply JonnyO! I know some of you may disagree with this but I am currently having 4 meals a day as opposed to 6 which I used to have; I do this because after reading the scientific literature, there is no significant difference between the frequency of meals when dealing with body composition and after experimenting this myself I have found this to be true. I'm having approx 25-30 g of fat per meal from almonds, natty peanut butter, walnuts, and from my meats (steak, chicken thighs). When you say my fat intakes are not that high, what would you consider to be high?

[JonnyO]

Well I mean I take in over 100g of added fats to my meals and I am 3 weeks out from a contest, so thats why I said low because I am not loading on it. Offseason Id prolly double that at some point.

Glad your happy with 4 meals per day, I couldnt do it. Id be starving. And I dont agree with eating less frequent larger meals due to the possibility of stomach distention, also there are times such as the meals pre and post workout that should be designed to be faster absorbing to get into the system faster and aid in the repair process.

[Skailes]

I agree with Johnny on this as well as what is high fat for one person may not be all that high for another....To many variables so that leaves you to experiment and see what amounts work best for your situation. As I said everyone differs in their macro needs to some degree so for me it's high protein, moderate fats/EFAs and low carbs that work best off season or pre contest. So as I said you'll have to play around with your fat amounts to understand what works best for you.

[FitnessModel45]

Well I mean I take in over 100g of added fats to my meals and I am 3 weeks out from a contest, so thats why I said low because I am not loading on it. Offseason Id prolly double that at some point.

Glad your happy with 4 meals per day, I couldnt do it. Id be starving. And I dont agree with eating less frequent larger meals due to the possibility of stomach distention, also there are times such as the meals pre and post workout that should be designed to be faster absorbing to get into the system faster and aid in the repair process.

If you don't mind me asking, what foods are you getting your fats from Jonny? So you'd hit around 200 g of fats per day? If that's the case, approx how many carbs would you be taking in when your fats are that high in the offseason?

Totally off topic, but have you tried the 4 meals as opposed to 6? I thought I'd be starving too because of my insane metabolism but combining your meals obviously makes each meal larger and therefore should in theory produce the equivalent effect in terms of satiety throughout the day. I guess it's not for everyone, I just thought I'd give it a go because that's what I learned from Layne Norton.

Which show are you competing at btw?

[Delt King]

Jonny O, you've written in prior posts that you were using 2 huge meals a day, obviously this wasn't contest prep time but it's kinda funny seeing the opposite opinion stated here. Anyway. i don't see anything wrong with 4 meals (although personally use 5 and sometimes 6) There is no limit on fat or calories as long as positive results are happening

[Praetorian]

Remember fat not only assists with hormone production but it can also be used or stored as fuel. If you aren't gaining much and you have adequate energy for training and recovery then ad an extra tablespoon of fat in three meals....I would suggest coconut oil....its not easily stored and provides much energy. You have to experiment a bit....the more carb sensitive you are the more fat you can use...if your insulin resistance is low then you can have more carbs.
P

[cog]

Remember fat not only assists with hormone production but it can also be used or stored as fuel. If you aren't gaining much and you have adequate energy for training and recovery then ad an extra tablespoon of fat in three meals....I would suggest coconut oil....its not easily stored and provides much energy. You have to experiment a bit....the more carb sensitive you are the more fat you can use...if your insulin resistance is low then you can have more carbs.
P

This is a little bit OT Prae,but can a glucose meter be used post meal to give any meaningful data?

[Praetorian]

The problem is yes the meter will tell you blood glucose levels but everyone reacts to that level differently. Its the same as counting calories...one day you walk an extra 500m because you had to park at the end of the lot and now your numbers are screwed....its over thinking. Its much easier to watch for the signs of insulin resistance and adjust carbs accordingly.
P

[JonnyO]

Jonny O, you've written in prior posts that you were using 2 huge meals a day, obviously this wasn't contest prep time but it's kinda funny seeing the opposite opinion stated here. Anyway. i don't see anything wrong with 4 meals (although personally use 5 and sometimes 6) There is no limit on fat or calories as long as positive results are happening

I dont recall ever doing that bro.

[JonnyO]

If you don't mind me asking, what foods are you getting your fats from Jonny? So you'd hit around 200 g of fats per day? If that's the case, approx how many carbs would you be taking in when your fats are that high in the offseason?

Totally off topic, but have you tried the 4 meals as opposed to 6? I thought I'd be starving too because of my insane metabolism but combining your meals obviously makes each meal larger and therefore should in theory produce the equivalent effect in terms of satiety throughout the day. I guess it's not for everyone, I just thought I'd give it a go because that's what I learned from Layne Norton.

Which show are you competing at btw?

I have not tried the 4 meal approach no, I sleep on average 3-5 hours a night, needless to say 4 meals will not suffice for me, lol.

I will be doing a level 1 show called SWFC here in BC. Its been 4 years so I need to go back to the start.

My fatty foods include Wild Salmon, buffalo and grass fed beef, tenderoin, whole eggs. But I do not generally count them towards my fat totals all the time, the Salmon I will if its a fattier one and eggs. But I only count the fats I add to my meals, not whats included naturally in them. Same with protein I only count in protein, carbs in carbs nothing else. This offseason my macros got as high as 55g Protein / 80g Carbs / 15g Fats per meal 7 meals per day.