I have been working out for 4 years, just got a real gym membership so I can lift heavier. I also eat clean, very healthy, all cooked at home.
16 yo, 110lb female, 5'5.5", around 14% BF. Want to loose fat, gain muscle.
Here is my schedual:
M Chest+Conditioning T Back W Plyo legs Th Power yoga FShoulders S Legs Su HIIT and yoga
I usually eat 85+g a fat a day, saturated and unsaturated. The past few days it has been around 100-105g.
Here is an example of the FAT SOURCES ive had the past few days:
1 ) 2 strips Organic turkey bacon, 2/3 avocado, 2 eggs, coconut oil (to saute), greek yogurt
2) 2 strip turkey bacon, 2 eggs, coconut oil to saute, 8-10oz wild salmon w skin, 2/3 avocado
3) 2/3 avocado, 4-5TBSP almond butter, 2 eggs
I know fat is good, but is this too much for my size and goals?
Your body fat is already very low. Your weight is also pretty low for your height (normal is considered 115+, but you're still a teen so you're not considered underweight). I'm also 16 and fairly small, and I eat about the same amount of fat as you do. I love learning about nutrition and keeping my body healthy, but there is a point where you can go too far. Don't get to that point, okay? We should enjoy eating and listen to our bodies, especially while we're young and growing and have the metabolism to handle almost anything ;) Don't stress too much over what you eat. In the long run, do you really want to make tracking every little thing a habit for the rest of your life? Or do you want to make listening to your body a habit and focusing your energy elsewhere without having to worry a habit?
I suspect you aren't eating enough. 85g of fat contains only 765 calories. If you're eating 50g of protein (1g/kg), that's only 965 calories. Given your apparently active lifestyle, you are either eating a lot of carbs or you're not eating enough. Both are unhealthy.
Your fat intake probably needs to be increased to at least 185g, just to meet your daily energy demands. To start, eat the whole avocado. Then add 4-5 tablespoons of coconut oil to each meal. (Or if you're not against cheese, eat more cheese.)
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