Omega-3

DianaB · Post by **DianaB** » Sun Sep 16, 2007 8:54 pm

So who here gets a good shot of Omega-3 on a daily basis? I just calculated what should be a pretty sound macro balance and it looks like this:
P-104 g
C-70 g
F-42 g, 10.5 from Omega-3
This is based on 104lbs LM/1250 cal per day, with a goal to primarly build muscle and to maintain/lose BF (+-, 1-2%).
I juggle a lot of stuff each day and find it easy to lose focus sometimes, I have heard that healthy fats can help improve this.
So who gets a good amount daily and how do you do it?
thx
Diana

swanso5 · Post by **swanso5** » Sun Sep 16, 2007 11:41 pm

depends on your cals's...you've listed 1250 w/ and broken up your probably getting 40% protein, 25% carbs and 35% fats w/ 8% of that being omega 3 your probably good where you are so long as the rest of fat isn't coming from KFC...i think you need an omega 3:6 ratio of 1:2 so maybe try that

DianaB · Post by **DianaB** » Mon Sep 17, 2007 8:16 am

Thats about it, although I have to see how the lower carb thing goes.
You have the PFK in OZ? (Here it is Poulet Frit Kentucky) Pretty gross, there is one up the street from me the smell makes me sick when I pass by. They are apparently not using trans fats anymore, so BF thinks it's better for him now LOL, never learns.

Christopheel · Post by **Christopheel** » Mon Sep 17, 2007 11:42 am

Diana do you live in Quebec or France lol

Personellement QuÃƒÂ©bec

DianaB · Post by **DianaB** » Mon Sep 17, 2007 11:51 am

moi aussi, au Montreal
but I am a real bloke LOL

swanso5 · Post by **swanso5** » Mon Sep 17, 2007 6:31 pm

kentucky fries chicken is one of favouritwe foods, ecspecially at 5am on the way home from the pub (we have two 24hrs shops in the city here)

DianaB · Post by **DianaB** » Mon Sep 17, 2007 6:49 pm

OK, about 2 years ago I had a piece of that PFK, and when I bit it, a LAKE of grease gushed out, I mean a huge pool on the floor. dog came and sniffed it, but wouldn't eat it, and she eats ANYTHING on the floor (which is gross in itself). So, insofar as any other reason, that's why I won't eat the stuff. And it might be a rat, not chicken.

DianaB · Post by **DianaB** » Mon Sep 17, 2007 7:42 pm

I just re-did the math, it's closer to a 33/33/33 split, which is good, 25% carbs is too low. Today P107, C116, F36.
Still looking for innovative ways to include Omega 3 sources. I'm gonna try flax powder (ground flax seeds). Anyone ever try that, if so, good, bad or ugly?

swanso5 · Post by **swanso5** » Mon Sep 17, 2007 8:36 pm

omega 3 - fish and supplement fish oil (6g/day)and flaxseed oil (40g/day, this is from archives so not sure how practical that is)...fine fatty foods include salmon, herring, mackerel, sardines, sirloin, rump, minced steak, chicken breast, eggs, avocados, nuts, olives, seeds, natural peanut butter

Medium Ã¢â‚¬â€œ Chain Triglyceride (MCT) Oil behaves like a carbs in the body except that it doesnÃ¢â‚¬â„¢t raise insulin levels. This means that you can use it in place of carbs to decrease insulin levels and promotes fat lossw/ any calÃ¢â‚¬â„¢s you dropped from carbs being made up with MCT oil

Good fats include: polyunsaturated (especially Omega-3's), such as those from fish and nuts, as well as monosaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil.

take out of that what you can

don't forget fibre also if you're right into the cal counting thing

DianaB · Post by **DianaB** » Mon Sep 17, 2007 9:57 pm

Not so much the cals, more of a science experiment. I want to keep as balanced as possible. Also I know that I have a hard time getting enough protein, like lots of people do. As for fiber, remeber Greens+ thread LOL, that stuff is potent. Anyways, gonna give it another shot, but one third of the recommended shot.

swanso5 · Post by **swanso5** » Tue Sep 18, 2007 4:40 am

split it up over multiple meals maybe

DianaB · Post by **DianaB** » Tue Sep 18, 2007 11:41 pm

P102, C127, F33 ( bad), hard to eat more fat. Stayed under the 1250 (1168) and I and officially removing removing 6g of C from brocolli, damn still over the 416C "allowed", but not by enough to make a difference.
Waiting on an order for Flameout to help out with the Omega3 and get some fat in the diet. There's either too much or not enough, and I don't feel like choking down a tsp of olive oil right now.
Greens+ is good, just don't be a hero and take the recommeded doses (one third to start) until you can tolerate the stuff. It does provide a boost in energy and is palatable with the protien shake.

swanso5 · Post by **swanso5** » Wed Sep 19, 2007 12:56 am

don't count carbs from veggies, they don't really count in book

DianaB · Post by **DianaB** » Wed Sep 19, 2007 10:55 am

I am not counting the carbs from green, fiberous veggies like brocolli, they do more good than anything.
Finding it good to check the macros, I didn't change diet too much from when I wasn't logging everything. It does make me see that the fats are lacking though.