Wade Frewin
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Dbol Cycle: Guide To Stacking, Dosages, And Side Effects
1 – Genetic Blueprint of Food
Gene / Variant Common Allele(s) What It Means (Metabolically & Nutritionally)
FTO (rs9939609) A = risk allele, T = protective A‑allele → higher appetite and preference for high‑energy foods. Individuals with ≥1 A allele tend to consume ~200 kcal more/day.
MC4R (missense loss‑of‑function variants) N/A Loss of function → hyperphagia, low satiety. Higher risk for obesity independent of caloric intake.
APOE (ε2/ε3/ε4) ε4 allele ε4 carriers have higher LDL and total cholesterol; increased cardiovascular risk. ε2 carriers may be at risk of hypocholesterolemia.
LDLR (gain‑of‑function or loss‑of‑function variants) N/A Gain‑of‑function → hypercholesterolemia, premature atherosclerosis. Loss‑of‑function → familial hypercholesterolemia.
PCSK9 (loss‑of‑function vs gain‑of‑function) N/A Loss‑of‑function → lower LDL; protective cardiovascular effect. Gain‑of‑function → higher LDL, increased risk of coronary artery disease.
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3. Dietary Recommendations for the Individual
Nutrient / Food Group Target (grams/day or servings) Rationale
Total fat 20–25 % of energy (~45–55 g/day if 2000 kcal) To keep LDL‑C <100 mg/dL, moderate total fat with a strong emphasis on unsaturated fats.
Saturated fat ≤7 % of energy (~15 g/day) Saturated fatty acids raise LDL‑C; limit to <1 g per 1000 kcal.
Trans‑fat <1 % of energy (essentially zero) Even small amounts can increase LDL‑C and decrease HDL‑C.
Monounsaturated fat 10–15 % of energy (~20–30 g/day) Oleic acid from olive oil, nuts, avocado improves lipid profile.
Polyunsaturated fat 5–8 % of energy (~10–15 g/day) Include omega‑3 fatty acids (EPA/DHA) and omega‑6; limit the ratio to avoid inflammation.
Saturated fat <7 % of energy (~5–7 g/60 kg/day) Prefer plant sources; reduce intake of animal fats, butter, lard.
Trans-fat 0 % (avoid completely) Do not use partially hydrogenated oils or industrial trans fats.
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Practical Tips for a "Low‑Fat" Diet
Goal How to Achieve It
Reduce saturated fat Use skinless poultry, fish, legumes; replace butter with olive or avocado oil in cooking.
Avoid hidden fats Read labels – look for "partially hydrogenated" or any mention of trans‑fat.
Increase fiber Whole grains, fruits, vegetables, and nuts add bulk without adding much fat.
Watch portion sizes Even low‑fat foods can be calorie‑dense if eaten in large amounts.
Use herbs/spices Flavor food with fresh/herbed seasonings instead of fatty sauces or dressings.
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Bottom Line
No single "ideal" fat content works for everyone; it depends on your total energy needs, activity level, and health goals.
For most people, a moderate intake (10–30 % of calories from fat) is fine, especially if the fats are mainly unsaturated.
If you’re trying to lose weight or lower calorie intake, choose low‑fat foods, but be mindful that they might contain added sugars or fillers.
Conversely, if you need more energy, have a very active lifestyle, or want a more satiating meal, moderate‑to-high‑fat foods can be beneficial.
Ultimately, the best approach is to look at your overall diet: balance proteins, carbs, and fats; include plenty of whole foods; and adjust based on how you feel, your activity level, and any health goals. If in doubt, consult a registered dietitian or nutritionist who can tailor advice to your specific needs.
