Thread by @TheForeverAlpha

Macros: Your Fat Requirements For Intermittent Fasting (Thread):

Fat is THE macronutrient for testosterone and hormonal health.

You need it to function.

You need it to be a man.

Insufficient fat leads to:

- Poor brain function
- Poor heart function
- Lower testosterone
- Appetite increase
- ALL KINDS of hormonal imbalances

And this becomes EVEN MORE critical for Men Over 40 who already face hormonal challenges as a natural part of aging.

Also:

This thread is written assuming that you're following either:

+ OMAD
+ 20:4
+ 18:6 or
+ 16:8

Extended Fasting is a separate (and temporary) topic.

Alright, let's do it...

Younger Men

Younger men, defined as Men Under 40, will need at least 25% of their calories coming from fat. If your activity level is low, feel free to raise this figure (swapping out carbs).

Meaning:

If your fat loss calories are 2000, then you'll need at least 56 grams of fat in order to maintain high testosterone, hormonal balance and all the other health benefits.

However, this is only as long as your fat loss kcals remain 2000.

Next:

Older Men

Men Over 40 will need at least 30% of their calories coming from fat, due to the natural difficulty of maintaining testosterone and hormonal balance as you age.

Again, if you're very sedentary, you may want to bump this up to 35 or 40%.

This means:

If your fat loss calories are 2000 per day, you'll need at least 67g of fat per day.

The 40% figure would be 89g.

If you were to go as high as 50%, that would be 111g.

Next:

Sources

What are the best foods for these fats?

Obviously foods like burgers and fries have a lot of fat in them.

Not good. Because they come with a lot of other crap, little satiation, and aren't the same quality.

The foods you predominantly want, are:

* Fat-ish beef
* Fat-ish steak
* Liver
* Fish
* Eggs

BUT YOU MUST KEEP TRACK OF THE CALORIES (see above recommendations) OTHERWISE YOU'RE UNDERMINING YOUR ENTIRE HEALTH AND WEIGHT LOSS MISSION.

Calories come first.

Finally:

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Protein.
Carbs.
Fats.
Food choices.
Meal timings.

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