Here is another nutrition tip from John Berardi, author of Precision Nutrition

Tip #22
Fat Recommendations – How To Meet Them
by Dr. John Berardi

So how much fat do we need and what kinds? While there’s a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids. But it’s important to learn what kinds of foods contain the different types of fatty acids. So use this handy chart below to learn which fatty acids are found in a number of common foods. By learning which foods contain which fatty acids, a balanced fat approach should be a snap.

Food % Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat

Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%

SEE ALSO:
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Remember to sign up for my 5 part Building Muscle and Strength e-course.
If you are interested in me personally designing your programs and helping you achieve your size and strength goals go to busy-fitness.com/online-personal-training/
Wayne

Here is a great video of Charles Staley coaching the snatch. Charles is the developer of EDT (Escalating Density Training) and is a firm believer in the olympic lifts. Enjoy and as you can see, you don’t have to be a young to learn the olympic lifts.

Remember to sign up for my 5 part Building Muscle and Strength e-course.
If you are interested in me personally designing your programs and helping you achieve your size and strength goals go to busy-fitness.com/online-personal-training/
Wayne

Dennis James did it again, taking out the Europa Supershow in Dallas on the weekend. The open mens results were:
1. Dennis James
2. Bill Wilmore
3. Joel Stubbs
4. Fouad Abiad
5. Robert Piotrkowicz
6. Ben White
7. Edward Nunn
8. Tarek Elsetouhi
9. Leo Ingram
10. Alfonso DelRio
11. Grigori Atoyan
12. Marcus Haley
13. Johnnie Jackson
14. DeShaun Grimez
15. Lionel Brown
16. Lyndon Belgrave
16. Gus Carter
16. Mike Debenham
16. Romeo Ippolito
16. JoJo Ntiforo
16. Manuel Romero
16. Yan Salaks

In the 202 division the results were:
1. Ricky Jackson
2. Charles Dixon
3. Kris Dim
4. Lee Powell
5. John Hodgson
6. Pedro Barron
7. Curtis Bryant
8. Stan McQuay
9. Jose Raymond
10. Peter Putnam
11. Mike Ergas
12. Myoba Edwards
13. Tamer El Shahat
14. Vincent Wawryk
15. Abiu Feliz
16. Derik Farnsworth
16. Randy Jackson

Remember to sign up for my 5 part Building Muscle and Strength e-course.
If you are interested in me personally designing your programs and helping you achieve your size and strength goals go to busy-fitness.com/online-personal-training/
Wayne