[GRAVESY079]

SInce I have started eating fish, I have been looking for a quick reference list on the types of Fish, Lean vs Fatty. And with the recent MD Evan Centopani video video that he visits the fish market, I thought I would share this list.

-Weird , they have tilapia in the semi fat list, must be the bare minimum % that they are using for the cut off
-They do not have Flounder on the list but I would think I would be safe to say that it is on the lean list.
-Not a popular fish to eat, but if you go saltwater fishing, at least up in the NOrthEast, BLue fish are popular sport fish, fatty I would say, very oily fish.

Lean, semi-fatty and fatty: a simple way to categorize fish!
Fish are categorized by shape (round, flat) and by fat content. The fat content of a lean fish is less than 2% while a semi-fatty fish has between 2 and 10% of fat and a fatty fish has greater than 10% of fat. It should be noted that the fat content of even fatty fish is lower than most other high-protein food. The fat content of lean, medium-lean and regular ground beef for example varies from 10 to 30%.

The higher the fat content in a fish, the richer it is in omega-3 fatty acids. The time of year and the region in which the fish is captures will affect its fat content. Always keep in mind that lean fish cook more quickly than oily fish.

One thing is certain, lean, semi-fatty or fatty, fish is always fabulous!

Lean fish

A fish is considered “lean” when its flesh contains less than 2% of fat, making it the perfect item on your menu if you want to add maximum flavour to a healthy diet

Kingklip(Golded Kingklip)
Bass
Haddock
Barramundi
Dorade (Sea Bream)
Pickerel (Walleye, Doré)
Greenland Turbot
Monkfish
Mahimahi
Pinnacle (Whiting)
Hake (silver hake)
Grouper (red grouper)
Cod
Lake Victoria Nile Perch
Goatfish (Red Mullet, Australian redfish)
John Dory
Ocean Perch (Redfish)
Sole
Atlantic turbot

Semi-fatty Fish

Fish with a fat content of 2 to 10% are categorized as “semi-fatty”. However, the fat content of some fish can vary according to their provenance or the time of year they are caught. Nevertheless, these types of fish are always a healthy choice!

Sea bass
Swordfish
Marlin
Bocourti (Pangasius Catfish)
Skate
Shark
Tilapia
Snapper

Fatty fish

Fish containing greater than 10% of fat are considered “fatty”. However, the amount of fat in certain fish can vary depending upon their origin and the time of year they are caught. Be that as it may, fatty fish deserve a place in a healthy diet since they supply essential nutrients for proper growth and development

Channa fish
Farm-raised American cat fish
Smelt (rainbow smelt)
Sturgeon
Herring
Mackerel
Arctic char
Moonfish (Opah)
Salmon
Tuna
Trout

[HawaiianPride.]

Good post bro!

[picabloo]

I eat salmon every week :(

/wrist

[GRAVESY079]

Originally Posted by picabloo

I eat salmon every week :(

/wrist

Why the :( ?
Salmon is good for you, better if wild caught. But still good for you.

[Kaboom]

Not good for you everyday especially on a cut

[Mr Moley]

I eat salmon daily.

[Kaboom]

I repeat^^
But if youre not on a cut and dont mind getting the extra fats in then go for it

[GRAVESY079]

Originally Posted by Kaboom

I repeat^^
But if youre not on a cut and dont mind getting the extra fats in then go for it

Yeah it is high in fats,
healthier fats than if you are having a fatty steak.
So as long as you are not cutting and looking to lean up, you could have salmon during the week.

Kaboom, what about a Keto, where you want fats and it being O3fats. Like DaveP suggests? Prblythe only way it could be incooperated in a cut.

[Kaboom]

very true bro but only a certain number of times a week.Most likely about twice a week max if within 10 weeks of show unless you are real lean already.I have cut all but one protein/fat day out of my diet

[GRAVESY079]

Originally Posted by Kaboom

very true bro but only a certain number of times a week.Most likely about twice a week max if within 10 weeks of show unless you are real lean already.I have cut all but one protein/fat day out of my diet

WoW, Only One P/F day! How many weeks out are you, about 3-4wks, if I remember right, show is Nov14ish?

So you are running P/Vx6 per wk and P/Fx1 per wk.
Are you still running a Carb Refeed? I take you are, if I am not mistaken, what type of day is that falling on you P/F or P/V?

I usually do 1 P/V a week, just because it is easier to just eat the veggies at work, andnot worry about carry oils around with me. Maybe I will kick in one more P/V a week. Sunday is my 24hr work day, maybe add Wednesday as a P/V aswell. Carb up on Friday.

[Kaboom]

I am 2 1/2 weeks out now bro.Its nov 7th.I cut the refeeds out 3 weeks ago.But when I did have them it was usually a p/v day so I would be hungrier for my cheat meal lol.Are you wanting to compete or are just on a cut i forget.Ifg you are wanting to compete I would suggest doing 2 proteinveggie days then 1 potein fat day and keep repeating like that.

[GRAVESY079]

Originally Posted by Kaboom

I am 2 1/2 weeks out now bro.Its nov 7th.I cut the refeeds out 3 weeks ago.But when I did have them it was usually a p/v day so I would be hungrier for my cheat meal lol.Are you wanting to compete or are just on a cut i forget.Ifg you are wanting to compete I would suggest doing 2 proteinveggie days then 1 potein fat day and keep repeating like that.

Nah, not competing anytime soon. Been cutting for a while with some to go. Over 50lbs gone now. I would have to maintain leanness, then slowly clean bulk to gain back what I may have lost onthe way down, before I would compete. It is a possiblity but off in the future ifany.