Hi

Just wanted to ask the question :- how can i build muscle whilst on a low cholesterol diet ? I currently do 20 mins cardio on an exercise bike 5 times a week. and i am trying to eat more so that i dont lose too much weight.
I want to build muscle but i cant eat foods high in sat fat.
otherwise i would be eating lots of foods such as cheese and milk for the extra protein.
Is it protein and carbs that i should be eating more of, to build muscle ?

Cheers

mackabee

First of all you should lift weights and do a bit less cardio.

You dont have to eat foods high in saturated fats to add muscle. 1% milk doesnt have much fat at all and neither does chicken, tuna, whole wheat bread, oatmeal etc.

http://training.fitness.com/nutritio...ist-19098.html

http://training.fitness.com/nutritio...1-a-32846.html

John Berardi - Solving the Post Workout Puzzle Part I

John Berardi - Solving the Post Workout Puzzle - Part II

I have high cholesterol too. It's genetic in my case and not caused by diet but the same applies.

Work out
Do Cardio
Drink Whey (cholesterol and saturated fat free protein)
Cut out saturated fats and cholesterol.
Lean meat is fine.

Walaa.

if it's genetic, and not caused by diet (or is it a genetic thing that makes you prone to cholesterol rise from dietary cholesterol?) then why are you not eating sat fat and cholesterol?

unless your doctor has determined you are a hyperresponder to dietary cholesterol, you shouldn't have to restrict it that much.

chicken, turkey, fish, protein shakes, egg whites, cottage cheese....all great sources of protein.

Because they are bad for you. Also if you are prone to genetic cholesterol issues then they are certainly compounded by bad diet.

Dietary cholesterol is only bad for you if you are a hyperresponder (hyperresponders are those who will get an increase in their blood cholesterol from eating more cholesterol, most people are not hyperresponders. Althought, if you have a history of high blood cholesterol you might be a hyperresponder.

And zero saturated fat is taking it pretty far, if that's what you're aiming for. There is also some critisism of the whole saturated fat=evil theory, but I won't get too much into that here as it would be like shooting at the paradime.

I just go by what my doc tells me. I dont think you can have a 0 saturated fat diet. I just avoid it and tend to pick products with the lowest saturated fat I can find.

well if your doc told you to avoid it, he probably had a reason to do so

Remember, though, that there is a type of fat universally considered worse than saturated fat: trans-fats from hydrogenated oils. The ideal intake of such fats is zero.

If you see any kind of hydrogenated oil on the label of some food, be suspicious. Even if it has "0g of trans-fat", it may actually have 0.4g of trans-fat in a serving. And if the servings are very small, you could end up eating a significant amount of trans-fat if you eat several servings.