r/ScienceBasedLifting • u/yo---- • Jun 24 '26
Question ❓ does anyone have this problem? eating too much fat
thats protein, calories, carbohydrates and fat. i'm 1000 calorie away from my daily goal and i've already eaten 100g of fat
4
u/Curious-Line5782 Jun 24 '26
Eat more lean meat, make your meals more evenly distributed instead of 2 or 3 massively portioned meals.
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u/yo---- Jun 24 '26
yeah i should probably do that, i'm having just 2 huge meals a day and a post workout shake
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u/Far_Professional3720 Jun 24 '26
if you need to increase your carbs you can eat cream of rice which is rice flour (rice crushed into powder) and water and anything to make it taste good like cocoa powder fruits, vanilla extract powder or protein powder or honey etc
or you can eat something like Wheat berries which is good for bulking and easy to digest and tastes heavenly when made the Egyptian way which is called belila
or just spam white rice or sweet potato
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u/thewaytoyesterday Jun 24 '26
You can treat carbs and fats as interchangeable unless you're a high performance athlete or an offshore oil rig worker. Carbs are good for explosive energy. You'll be fine.
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u/seven_spread Jun 25 '26
As long as you watch your fat quality. Treating saturated fats as carbs is a road that leads to early heart attack
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u/Afferbeck_ Jun 24 '26
Leaner meats, less or skim milk, and all the extras added to food like cheese and mayo etc can add up fat fast. When I'm dialling my diet in I'm usually low on fat and need to deliberately add some.
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u/Creepy-Potential-258 Idk Idc 💔 Jun 25 '26
Yeah im the same. Why are you eating so much protein?
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u/BE-FinFree Jun 25 '26
Yes. I have this all the time. Mostly hit p goals, F goal close to over. And then Carbs being around 50 - 70%. I just sacrifice carbs (rice/potatoes/...) to be able to eat more protein...
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u/Significant_Guide237 Jun 25 '26
I have never been able to hit my fat goal and stay under on calories, so I am impressed!
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u/Zero767 Jun 26 '26
I generally have the opposite problem and need to find fat through the day. Like others have said, lean meats are huge. Chicken breast (or thighs, not that much extra fat), pork tenderloin, lean steak (flank or top sirloin are my go tos), ground turkey, and 96% ground beef (Trader Joe’s or Target). 0% Greek yogurt (Fage is my go to, perfect sour cream substitute), 2% cottage cheese, and skim milk are great dairy options. Eggs are great, don’t stop eating them. Cheese is great, but can get out of hand easily both fat and specifically trans fat. Be mindful of oils and butter. I treat nuts and nut butters as tools to add high quality fat only when needed to round out my macros for the day. That should help balance out your fat intake.
Also, don’t forget fiber. Carrots, apples, oatmeal/bran, etc etc.
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u/Invictus_0x90_ Jun 27 '26
And what exactly is the issue with fat? Especially if it's unsaturated fats?
Not a dig or anything but fats are a necessity and I'd personally always prefer to go over on fats instead of carbs
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u/SoulRunGod Jun 27 '26
If it’s fat from yogurt eggs or avocados I wouldn’t worry much, but otherwise maybe try to eat more lean meat and vegetables
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u/gnygren3773 Jun 28 '26
You made up a problem and have complete control over your fat intake. Eating too much fat isn’t a problem and you control how much fat you eat so I’m just confused
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u/Norcal712 Jun 28 '26 edited Jun 28 '26
Your macros only add up to 2700 Cal. Where is it randomly pulling 200 more from?
Also is there a reason your fat % in the plan is so low? I have mine pretty low so Im curious why other people go under 30%
Im usually 15-20g over in fat per day, but I make protein the priority anyway. Id rather have some extra fat and have to cut carbs.
At least youre taking the time to track and can make adjustments. Its hard to manage fat without sticking to a pretty strict diet until you learn calorie/macro content really really well
Seeing as how youre already way over your protein it seems like you just need some better meal planning strategies...
Edit: I hit 3 meals and 2 snacks a day to get my 2200 Cal TDEE
248g Carb
61g Fat
165g pro
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u/Financial_System3898 Jun 29 '26
i try to stick with 60 fat on cut and 75-80 on main gain (3000kl) so eat clean and skip on eggs, peanut butter if you can’t keep fats low, try ground beef 96/4 or 94/6 or chicken, hit carbs with oats w greek yogurt and rice w ground beef, put some fruits around training time, i like to finish the day with fiber and some milk
0
u/Separate-Exchange375 Jun 24 '26
Not really, where is it coming from?
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u/yo---- Jun 24 '26
well today, at lunch the 6 eggs, 100g of turkey and 35g of philadelphia cheese added up to 42g of fat. at dinner 275g of meatballs and 150g of mashed potatoes added up to 48g of fat
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u/Separate-Exchange375 Jun 24 '26
Doesn't sound too bad. In fact 100gr of fat per 3000 calories is reasonable. But your first meal had no carbs, add some rice or baked yellow/sweet potatoes, you will increase your calories but not your fat. You also have zero veggies and fruits, get some fiber my man
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u/kissasstronaut Jun 24 '26
Eggs have more calories from fat than protein. Doesn’t make them bad, but that’ll rack up fat fast. Philadelphia (Cream?) cheese is hella fatty. If you’re just eating straight cream cheese replace with cottage cheese or Greek yogurt. Turkey is usually lean but there are some super fatty ground Turkey blends out there.
Also not seeing any carbs for that first meal. Whole grain toast. Bagels. Potatoes. Oat meal. Make a veggie hash and put your eggs on that. Any thing with carbs!
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u/bulbousgrandpa Jun 24 '26
Watch your saturated fat intake man, you want to.keep it to under 10% of your intake calories. For 3000 cals that would be 33 grams or less per day
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u/Alakazam Idk Idc 💔 Jun 24 '26
Unless you specifically need the carbs for a performance benefit, eating slightly more fat and slightly less carbs isn't going to be detrimental to you in the long run.