Discover the Awesome Power of Muscle Building Fats and Oils

Want to get a healthier, leaner and muscular body? Then get the right muscle building fats.

Muscle Building Fats provide high energy and builds testosterone hormone

Looking to maximise your anabolic hormones naturally?

Want high levels of testosterone in your blood for fast muscle gains?

Then you need optimal amount of Essential fats and oils in your diet.

Eating the right Fats has been the biggest hidden secret of my fast muscle gains and I recommend them to all my clients now.

But its crucial to know which ones to eat and which to avoid. I give the absolute best fat foods which are healthy and muscle producing.

Lets see the power of right fats and essential oils...

Inside This Article:

The CRITICAL Role and Importance of Fats for Bodybuilders

Fats have been a no-no for bodybuilders for a long time. After all fat gain is worse than being skinny, right?

So bodybuilders thrived on high carb, high protein, low fat diets.  Also professional bodybuilders don’t have to worry about hormones because they take steroids. 

But what about natural muscle builders like us who need quality fats for hormone production?

We can get them from only two source - foods and supplements!

Before you discover the amazing action of fats on muscle building, here’s a primer on fats.

A Primer on Fats - What are fats?

Fats are organic molecules, a macronutrient required by body for many functions including muscle and hormone building. {See left column for more details}

There are two different types of fats - saturated and unsaturated fats.

Saturated fats are an integral component of all our cell membranes including muscle cells.

They are classified as good or bad fats depending on their source.

Those present in high fatty processed foods like sausages and bacon have been linked to various diseases like heart disease, hypertension, etc. They are best avoided as they have no health or muscle benefits.

Those present in whole eggs, whole milk and grain fed butter are excellent for health, heart and muscle building.

Unsaturated fats are monounsaturated and polyunsaturated ones.

Monounsaturated fats are present in olive and canola oil, along with nuts and seeds.

Polyunsaturated fats fall into two general classifications: omega-3 and omega-6 fatty acids.

Omega-3 are present in fish and fish oil, and flaxseeds and flaxseed oil

Omega-6 are present in vegetable oils and products like mayonnaise 

Omega-3 fats are by far the better choice, since they increase your metabolism and help maintain a healthy blood- lipid profile.

OK, With so many types, which ones help in building lean muscles?

How Fats help the Muscle Building Process

Quality Fats in diet mean:

  • High Energy
  • More Testosterone
  • Healthier muscles
  • More Insulin and Growth Hormone
  • Faster metabolism

Fats help us in 7 major ways:

1. Fats provide high energy for muscle growth

They provide twice the energy per gram compared to proteins and carbs.

As you know the most important muscle gain diet principle is Caloric Intake.

Macronutrient ratios, protein shakes and even other nutrients come later. If your diet is not sufficient in terms of calories, you will not have the surplus calories to build muscle.

Fats provide 9 calories per gram compared to 4 cals per gram from carbs or proteins.

And when eaten at the right times, these calories are used to build muscle mass. Nutrient timing is covered below.

So don’t be afraid of fats. Just eat them at right times and you will have high energy both for intense workouts and for building new muscle tissue.

2. Saturated fats from excellent sources increase testosterone production.

Did you know that the starting ingredient of testosterone and other steroid hormones is cholesterol, a fat?

Yes, saturated fats from sources like coconut oil, grain fed butter, Omega-3 whole eggs are an excellent source of testosterone producing fats. 

Additionally, Are you a protein boy? Then digest this. Studies have shown that high protein, low fat diets have decreased testosterone production compared to high protein, moderate fat diets. 

And its simple to guess right? how can your body produce surplus testosterone when there is deficiency of essential fats?

3. Fats along with proteins are the key to kick-ass neurotransmitter profile.

Neurotransmitters are chemical messengers which make you either feel great or depressed.

Diet high in fats and proteins {the right ones of course} have been proven to increase the excitatory neurotransmitters which keep your mood and energy levels high throughout the day.

4. Increase in growth hormone and insulin

Both these hormones are highly anabolic. They take nutrients into muscles and help the growth process and good fats stimulate their release.

5. Improve metabolism and Enhanced nitrogen retention

Fats help burn fats. Yes, burn fats. Enhanced nitrogen retention means more protein synthesis. 

These are topics for another article for advanced muscle science lovers.


One you realise that importance of good fats, you should ensure you are getting a constant supply of the these high quality muscle building nutrients.

Why Essential Fats matter even more

Just like essential amino acids, there are essential fats which cannot be produced by your body. They have to be supplied in your diet or else.

Which are those? Omega-6 and omega-3 fatty acids.

These are essential for health and remember health comes before muscle. at least for your body. 

If your body misses essential nutrients, it places low importance to activities like muscle gain. Hey, I need to survive first, it says.

Take away healthy nutrients from your body, muscle building nutrients like proteins wont work.

But if you add essential fats, you get the added muscle building caloric benefits too. This is a win-win situation for us muscle builders.

Many bodybuilders have realised the difference between good and bad fats. No wonder we are getting bigger and bigger bodybuilders every decade.

And this is even better news for us natural muscle builders who give equal importance to health and muscle mass.

So fats are good. But how many YOU need to gain muscle yet avoid fat gain?

How to Calculate your Total Daily Fat intake

The best way to calculate fats is to calculate your total caloric intake. Fats should be at least 20 percent and preferably 30 percent of your total daily calories.

So for a 150lb bodybuilder who needs 3000 calories,

Total daily fat intake should be {30%} = 900 calories or 100 grams of fat per day.

Don’t worry about the high numbers. You already get few fats from your protein sources, but adding rest are easy with tasty fats and oils at our disposal.

Just calculate your total fat intake for now.

Done? Ready? Lets see few tastiest and highest quality fat sources

Complete List of Best Muscle Building Fats

The Best Muscle Building Fats!

In this section you will the best, the good and the bad sources of fats. Choose wisely.

  • Fish
  • Fish Oils
  • Coconut oil
  • Nuts and seeds
  • Eggs
  • Organic butter
  • Olive and Avacado Oil
  • Whole milk and milk products

Fish and fish oils: Rich in omega-3 fats, excellent for hormone production.

Nuts and Seeds: Great positive neurotransmitter builders for high energy workouts. Nuts along with seeds are muscle building superfoods packed with nutrients.

Organic Butter: There is no substitute for organic, grain-fed butter. It Contains lauric acid which is anti-bacterial, contains CLA which has proven weight loss actions, has lot of Vitamin A, and yes, it makes food tastier. Remember this is different from processed butter filled with salt and additives. 

Diary: Consume full fat form not skim ones. They contains anti-cancer CLA and gut-supporting Butyrate. High in energy too.

Olive and Avacado Oil: I use them for dressing vegetables. They contain high energy and high antioxidants. 

Eggs: They are my favourite because they go with anything. Omelettes, half boiled, full boiled, egg curries, scrambled eggs. You name them. They are high in both proteins and fats, two critical elements of any muscle building diet.

Additionally they contain choline, essential for neurotransmitter, muscle building mineral selenium, vitamin D, and improves insulin sensitivity and prevents heart disease.

Coconut oil: It does contain saturated fats but they are medium chain fatty acids that can be used by your muscles directly as fuel. They have dozens of medicinal properties too. 

Other good sources:

  • Peanut and Natural nut butters
  • 85%+ dark chocolate Peanuts
  • Nuts like Almonds, Walnuts, Pecans, Cashews and Brazil
  • Seeds like Chia, Flax and Hemp

Bad Fat Sources to Avoid or to be eaten rarely

  • Trans fat found in fried foods
  • Hydrogenated oils and Margarine
  • Vegetable oil
  • Corn oil
  • Cottonseed oil Safflower oil
  • Soybean oil Sunflower oil 
  • Salad dressing made with above oils Regular or fat-free mayo.

When Fats can go Wrong

With all the benefits of eating fats, what are the pitfalls.

1. For fats, quantity does not matter. Trust me.

Its the quality that matters.

Calories from good fats are treated very differently from bad sources. Good fats are used for energy and hormone producing purposes.

But even few calories from trans fatty acids from fried and junk foods can be extremely dangerous in the long term. They are unhealthy and the body cannot use them for hormone production either. A big lose-lose situation.

2. Nutrient timing - Don’t eat fats 3 hours before training and 1 hour after training

Fats are best eaten in the early part of the day, especially around breakfast and lunch.

Avoid fats around workout. Why?

You will be consuming plenty of carbs + proteins around workouts, which cause a high insulin release. Imagine what the addition of fats would do in these time? The storage hormone insulin will take them to fat storage sites.

So keep fats away around workouts as protein + carb combination works excellent in these times.

Eat Fats + proteins for the rest of the day with little carbs.

For rest of the day fats + proteins + veggies IS THE BEST meal plan for building lean muscle mass.

Tasty Anabolic Cooking Recipes

Want the biggest reason to add fats to your diet?

They are simply delicious. 

No food can be made tastier without fats, especially proteins ounces like meat and eggs can be cooked only with healthy oils.

Compare this to alternatives of frying them in saturated oils or adding plenty of sugars and corn starches. 

But healthier cooking is beyond just adding oils.

You need to cook with the right ingredients, in the right order and in the right quantities.

Want to master a few basic muscle building recipes?

The I got 200 of them

The anabolic Cooking program by Dave contains 200+ tasty, muscle building recipes designed to add slabs of muscle mass to your body.

Check out the recipes here..

› Fats for Muscle Building

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