Fats > Oils > Omegas?

ammo23

Hey,

I've been confusing myself recently as to how much fish oils/flaxseed oil I should be supplementing in my diet.

I read somewhere that you can safely supplement omega-3s by taking 1g per % of bodyfat, which in my case I'd take approx 16g per day.

However, as I use myfitnesspal to keep check on my calories, for example today up until 5pm this evening I've had 30g fat in my diet roughly 5g of that from flaxseed oil I put in my postworkout shake, and the rest from my diet.

Can anyone clear my confusion up?!

Thanks in advance

siochain

haven't a clue batteries on crystal ball are running low?

Are you human?
Male or female?
Weight?
Height?
Goals?
Age?
Current activity levels?
Targets for your other nutritional macro'?

If you have a good source and can afford it take as much as your bowels can handle, I wouldn’t worry about any risk anti coagulant effects

ammo23

Answers on the back of a postcard

siochain wrote: »

haven't a clue batteries on crystal ball are running low?

Are you human?
Male or female? male
Weight? 70kg @ approx 16% bodyfat
Height? 5' 10"
Goals? firstly strip to a level of bodyfat where I can see abs, then build up from there whilst staying lean.
Age? 29
Current activity levels? weight train 4x per week, some cardio (HIIT when I do)
Targets for your other nutritional macro'? Targeting 1900ish cals, 45%p 40%c 15%f

If you have a good source and can afford it take as much as your bowels can handle, I wouldn’t worry about any risk anti coagulant effects

If it were me in your shoes, I'd eat loads, bulk and get strong, and then cut back the bf.

Eat loads, lift loads, do loads.

Then

eat less, lift loads, do loads.

For a while.

Then

eat enough, lift loads, do loads.

Forever.

ammo23

Thanks for the input...I'm not really one for bulking, hence the reason I'll strip down, then slowly build up using the abs as a visual gage of if I'm lean bulking or just adding fat!

It's far harder and longer to do it that way tbh!

ammo23

Deleted User wrote: »

It's far harder and longer to do it that way tbh!

I dont disagree with you there!...However from being an overweight teen/early 20s, I'd much rather do it the slow way. I lost a considerable amount of muscle when I dieted from 15-16st down to 9.5st, for my own sanity I think I'll take the long road!!

If you've had the patience to do the above, you will do fine.

I always thought that Lean Gaining was a far harder method than eating everything in sight and lifting everything in site, before getting into a good calorific deficit and trying hard to keep the lifting intensity.

ammo23

Deleted User wrote: »

If you've had the patience to do the above, you will do fine.

I always thought that Lean Gaining was a far harder method than eating everything in sight and lifting everything in site, before getting into a good calorific deficit and trying hard to keep the lifting intensity.

I thought the same until I took the plunge and sought out a personal trainer back in january...I managed to lose 2" from my waist, 9lbs of fat (approx -4% bodyfat) and lost no strength in any of my lifts in a 12wk period

El_Dangeroso

Don't take 16g of fish oil! That is a crazy amount and might even thin your blood so much that you get nosebleeds.

Just eat fish 3 times a week, and keep your intake of omega 6 ('vegetable oil', sunflower oil, corn oil, soybean oil) low and you'll feel the benefits of the fish. Use coconut oil and ghee for frying, olive and avocado oils for salads. Read labels, veg oil is always the oil of choice in processed food because it's very cheap, even shop-bought 'olive oil' salad dressings are bulked out with soybean oil.

There's one exception to the sunflower oil and that is high-oleic or 'sunseed' oil, which is genetically modified to be high in monos and is therefore very low in omega 6. I see a lot of crisps now seem to be made with this, not that crisps are ever to be considered a health food, but it's a nice trend to see.

Gummy Panda

El_Dangeroso wrote: »

Don't take 16g of fish oil! That is a crazy amount and might even thin your blood so much that you get nosebleeds.

I did a large dose around 16 caps before due to being distracted and double dosing.

I did not feel good for awhile in my chest. Felt like I had taken a load of aspirin

polymath

I suggest you just go to an expert and ask them what is the optimal amount of fish oil or flaxseed oil you should intake everyday to keep you healthy. Everyone will require different doses for an optimal effect