Critique my diet?

Sounds pretty solid to me. I also do the cereal for dessert thing. My only question is why two lunches?

I usually have class from 12-1 so I tend to eat at 11 and then again around 1-1:30. I run at 4.

You need more fat. At least 40% of your calories should be fat.

- 1 tbsp of coconut oil in your coffee or green tea.

- 1 tsp Ghee butter on the chicken.

- 1 tbsp Olive oil on your veggies.

How are you going to absorb vitamin A,K,E,D without fat?

And throw in an avocado every day.

It has fiber, omega 9 fat, vitamin C, some iron.

lipid looker wrote:

You need more fat. At least 40% of your calories should be fat.

- 1 tbsp of coconut oil in your coffee or green tea.

- 1 tsp Ghee butter on the chicken.

- 1 tbsp Olive oil on your veggies.

How are you going to absorb vitamin A,K,E,D without fat?

"At least 40% of your calories should be fat" According to whom? YOU?

I am not saying one could not have a healthy diet with that much fat, but one can certainly also have a healthy diet with a lot less.

You only need small amount of fat to aid in fat-soluble vitamin absorption.

But thanks anyway.

lipid looker wrote:

You need more fat. At least 40% of your calories should be fat.

No, fat should be 20% or less.

author name. wrote:

No, fat should be 20% or less.

And what should the other macronutrient percentages be?

Tyrannosaurus Rexing wrote:

"At least 40% of your calories should be fat" According to whom? YOU?

Yes. According to ME.

The guy wanted my advice. I gave him MY advice.

40% from mainly healthy fats is not bad advice. Maybe not perfect, but there is no "perfect" macro split for everyone as far as I know.

more more more wrote:

And what should the other macronutrient percentages be?

Carbs should be the main fuel. For normal people 0.36 grams per pound of body weight is enough protein. Too much is unhealthy. Athletes may require more protein.

Actually, I'm not used to thinking in terms of an endurance athlete. So in this case his carbs should be a lot higher than normally recommended so maybe:

Carb: 50%

Protein: 20%

Fat: 30%

Which is pretty much what the government recommends.

Still add the avocado to the diet.

lipid looker wrote:

Actually, I'm not used to thinking in terms of an endurance athlete. So in this case his carbs should be a lot higher than normally recommended so maybe:

Carb: 50%

Protein: 20%

Fat: 30%

Which is pretty much what the government recommends.

Still add the avocado to the diet.

Though I tend toward about 60-20-20, thanks for the advice, maybe I'll start throwing some quac in sandwiches more often. Most of the fat i get is from nut butters and meat (or junk food), so im sure that'll help a bit.