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I've never supplemented (or purposefully used) oils in my diet. I have always followed the age-old (dead wrong) tradition of eating low-fat and never used oil for cooking. Everything was grilled. So now I'm gearing up for CNS and it talks about using oils for healthy fat intake. Obviously, there are things you can cook in oil, but what other ways are there to supplement oils? Do you just line up shot glasses and throw back a plethora of oil? Are the oils mostly in recipes of other foods? I know this may sound ridiculously elementary, but I seriously have no clue when it comes to taking in enough fat, or the right kinds of fat to consume. Any help and general guidance would be appreciated.
Beef, coconut oil, bacon, butter, and if willing MCT oil are great fat sources. If you nerd extra protein opt for adding eggs, egg whites, and chicken. Don't do the shot glass of oil…unless you plan yo “go relive yourself”. Do you track macros?
I've never supplemented (or purposefully used) oils in my diet. I have always followed the age-old (dead wrong) tradition of eating low-fat and never used oil for cooking. Everything was grilled. So now I'm gearing up for CNS and it talks about using oils for healthy fat intake. Obviously, there are things you can cook in oil, but what other ways are there to supplement oils? Do you just line up shot glasses and throw back a plethora of oil? Are the oils mostly in recipes of other foods? I know this may sound ridiculously elementary, but I seriously have no clue when it comes to taking in enough fat, or the right kinds of fat to consume. Any help and general guidance would be appreciated.
As far as Oils. You will see many throwing MCT/CO into their Coffee with/without HWC (Heavy Whipping Cream), and/or Butter.As for the Oils, refer to the article posted on DH. (http://athlete.io/5266/why-vegetable-and-nut-oils-suck/ )Also, use CO for cooking meats/chicken/eggs in.You want to consume red meats (beef), chicken/turkey (dark), eggs, bacon etc., this will help increase the fat content to meet your daily macros.I start my day with the AM Accelerator Shake (defined in CBL Book):10g Whey Isolate1 TBSP CO (or MCT)CoffeeI do about 3-4 TBSP of CO throughout the day, to help meet my macros.
Beef, coconut oil, bacon, butter, and if willing MCT oil are great fat sources. If you nerd extra protein opt for adding eggs, egg whites, and chicken. Don't do the shot glass of oil...unless you plan yo "go relive yourself". Do you track macros?
I'm currently gathering as much info as possible before starting CNS, so I haven't started the diet yet. My wife and I plan on starting next week after we have all our ducks in a row - however, in the past I have used things like "MyFitnessPal" to track macros and will definitely be using it again to make sure I stay on target with my intake. I was reading that people put oil in coffee and stuff like that. Like I said, I've just never used oils and have no idea where to start.Oh... can you use MCT oil to make a homemade Italian dressing? I really like Italian on my salads but don't wanna sabotage myself by using store-bought crap with vegetable oils and hidden carbs.
Yep the oil in the coffee upon waking or around then will help keep fat burning going along with needed energy. Try to get a meal in around around your 12th hour mark, 12 hours from your last meal. If you're lifting try to get .75-1g of fat/target BW and protein should be around 1g/ of that weight as well. Doesn't haven't to be exact but if you're hungry eat if not try to get enough food in but don't force feed yourself. Try to balance your meals out with fats and proteins. Don't let protein be higher than half of the fats. Like if a beef patty was 36g protein, the fat to match it should be around 15-16g, as an example. Not exact. Keep carbs under 30 usable grams is the main key as well
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