Cutting down on saturated fats...

[aaron]

Hey everybody,

I am extremely high risk for heart disease. Aside from the women in my family just about everyone has been at least somewhat affected by it, if not suffered from health problems and death. So, I want to cut down on saturated fats in my diet. I follow a low carb approach so this can be difficult. How can I get the fats I need but stay low in saturated fats? I will not replace meats and eggs, but outside that I'd like to keep saturated fats to a strict minimum. Any ideas? Any help would be appreciated.

Just in case...I'm 5'10", around 150-155 and attempting to consume around 3,200-3,700 calories a day in order to achieve an ideal weight of 160lbs at 7-8% body fat. Thanks.

[humilispuer]

Aaron,

Oils, Nuts (Walnuts, Macadamias, Etc. All relatively low in carbs), Nut Butters, Avocados, etc. You should have no problem lowering your saturated fat intake. You can eat Poultry and fish in place of red meats. You may also want to check out the book "The Cholesterol Myths," and "Know your fats." In all reality, I would not be worried about a connection between saturated fat and heart disease. That's just me though. Do your homework and decide for yourself.

-Humilis

[aaron]

I did read that book and I am still worried about it. Asked the director of the Framingham Heart Study, Dr. Dan Levy and former director Dr. Castelli and both believed that saturated fats still lead to a buildup of plaque in arteries. Dr. Castelli believes in low carb but not being high in saturated fats in order to maintain a low carb lifestyle.

Thanks for the different options. Mayo is also low in saturated fats.

Also Salmon, Tuna etc...and Soy based protien powders with EFAs mixed in for shakes.

[aaron]

Unfortunately, for the next three weeks salmon is not possible because the school does not serve it. Too expensive. During winter break I'll be eating fish a lot more as well as treating myself to all you can eat spicy peel and eat shrimp once and awhile.

I just started a 6 week bulking cycle. I'm aiming at 3,500 calories a day, but that is going to be quite tough. Today a had around 3,000 which I will settle for.

I'm combining 20 rep squats twice a week with a more powerlifting style deadlift routine twice a week as well as ab work twice a week, grip work, bench press, and an arm workout once a week. 160lbs at 7% BF here I come. :D

[Jay76]

better off going to www.westonaprice.org

read Nutrition and Physical Degeneration

Jay

[humilispuer]

Jay,

Good call. Fabulous book!

-Humilis

[aaron]

holy crap...I ate over 3500 calories today. Only 14g of carbs, 3 being fiber. This is going to be much tougher than I expected.

Humi,
I know you said you wanted to put on some mass using body opus. Do you know how many days a week that recommends working out?

[humilispuer]

Aaron,

I said I wanted to use Body Opus to cut not gain mass. For gaining mass I use either the bodybuilders version of NHE or the Anabolic Diet. Neither of the authors really specifies a program perse to gain mass. Personally, I don't pay attention to the training info anyway. I follow Crossfit, end of story for me. I eat big - muscles get big and I get really strong. I eat little - fat mass shrinks, muscles maintain, I continue to gain strength. Thus far, Crossfit is the best workout regimen I have ever followed. Crossfit and NHE mixed creates on kick ass combo.

-Humilis