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[bgptbull81]

Unless you’re a FullyFlexed newbie, you know that fat is a double-edged sword. Fat bulks you up, slows you down and can impede your bodybuilding progress. But fat also keeps you sated and in a good frame of mind, and it makes other crucial contributions to your bodybuilding success.

As a bodybuilder, you must come to terms with the inevitable presence of fat in your diet. No matter how you eat–precontest, maintenance or offseason–you’re going to take in fat, so the key is to limit bad fats and emphasize good ones by making careful food and supplement choices. Here are some fast facts on fats to help keep you healthy and growing.

PHAT fat tips – Here are a few things you can do to reduce extra fat intake.

* Choose leaner meats, which include “loin” and “round” cuts.
* Trim visible fat from meat and remove skin from poultry before cooking.
* Chill soups and stews before eating and skim the fat off the top, then reheat.
* Use lower-fat cooking methods–baking, boiling, broiling, microwaving, poaching, roasting or steaming–instead of frying.
* Drain off all fat after browning meat.
* Choose olive or canola oil whenever possible.
* Avoid trans fats. If you must use margarine, choose less-hydrogenated liquid or soft-tub varieties.

The omega factor
Nutritionists have emphasized recently that the benefits of omega-3 and omega-6 fatty acids hinge on taking in the right balance of the two. A typical Western diet–heavy on meat, poultry, vegetable oils and baked goods–derives omega-6s in abundance, negating the need for supplementation. The same cannot be said for omega-3s, which are almost always lacking in dietary sources. Most Americans eat a diet that is close to a 10:1 ratio favoring omega-6s, but bodybuilders should strive for 2:1, as this is the best ratio for health and for promoting muscle growth. Although measuring this is nearly impossible, eating more fatty fish (such as salmon) and taking in fish oil and flaxseed oil while cutting back on mayonnaise and corn oil will bring you much closer to the desired ratio.

An emphasis on fish gives Eastern diets a significant leg up on omega-3 intake from whole foods. And it’s important to note that the two most important omega-3 compounds, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found only in oily cold-water fish and seaweed, another Eastern staple. To achieve a 2:1 ratio, you would still likely need supplementation to balance against your omega-6 intake from whole-food sources, even if you were to eat omega-3-rich fish two or three times per week. A third omega-3, alpha-linolenic acid (ALA), is found primarily in dark-green leafy vegetables and flaxseed oil. Although ALA is less directly beneficial to the body than EPA and DHA, the body has enzymes that can convert it to EPA. So eat your spinach, Popeye.

To meet your dietary needs, take in as many omega-3 whole-food sources as often as you can and supplement with fish oil (six grams per day), preferably, or flaxseed oil (40 grams per day). Supplementation is particularly important for those who don’t, or rarely, eat fish.

Can you live fat free?
No. The body needs fats to function properly. Fats are an important energy source for bodybuilders. FullyFlexed typically recommends a diet that contains 20-30% fat, most of it inherent in the protein and carbohydrate foods that are eaten.

Fat is integral to the production of several prostaglandins (hormonelike compounds) that help regulate (among other things) heart rate, blood pressure, blood clotting and the central nervous system. They also help stimulate muscle growth and can either block or promote inflammation, depending on the body’s needs–a significant benefit for bodybuilders recovering from intense training or injury. In addition, dietary fat carries fat-soluble vitamins (A, D, E and K) from your food into your body.

Because it takes longer to leave your stomach, fat increases your feeling of satiety after meals. Fats (particularly omega-3s and omega-6s) also help maintain healthy hair and skin, as well as combat depression.

Here’s a sampling of some foods with desirable fat profiles.

Here’s a sampling of some foods with desirable fat profiles.
Fish Meat/Poultry/Dairy Reps
Salmon Sirloin Avocados
Herring Top round Nuts
Mackerel Ground Round Olives
Sardines Skinless chicken breast Seeds
Lake Trout Eggs Natural peanut butter
Albacore tuna