Doctor's Orders: Get Fat
Foods containing unsaturated fats, particularly monounsaturates, are excellent for bodybuilders. Don't buy into the notion that a bodybuilding diet should be low fat-it should only be low in trans fats. Omega-3 fatty acids, found in fish and flaxseed oils, are important for creating a favorable hormonal environment for building muscle tissue and staying lean.
Other unsaturated fats, such as those found in olives, avocados, nuts, seeds, plus olive and canola oils, also provide bodybuilders with numerous muscle-building advantages. Except when cutting up, fats should represent 20%-30% of your daily diet. Even saturated fats have a place in a bodybuilding diet. Why? Athletes consuming higher amounts of saturated fats and monounsaturated fats tend to have higher testosterone levels.
If you have a tough time juggling the numbers, one easy way to make sure that you are consuming enough fat is to eat half your weight in pounds in fat grams. So a 200-pound person would eat around 100 grams of fat each day.
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.