It is important to note some of the health benefits than can be obtained through supplementing with omega 3 fish oil.
In the same token it’s not a magic pill and it’s effects on improving body composition are often over exaggerated, an energy deficit is still required for fat loss, despite supplementing with omega 3 fish oil.
On the contrary, there can also be negative effects with super high doses of fish oil supplementation. You may or may not be aware of Charles Poliquins mega dosing protocols of 30g-60g of fish oil per day. Despite evidence to suggest super high levels of EPA and DHA have been well-documented to suppress the body’s immune response.
Here are a few further points from by Alan Aragon regarding the topic:
“Looking at the body of evidence as a whole, fish oil (or increased fish consumption) has great potential for improving cardiovascular health. But for reducing body fat, the effects are minor to nonexistent. Let’s not forget that fish oil isn’t some magical negative-calorie food. It still contains 9 calories per gram, and no matter how much of those calories are used in its processing within the body, it’s still a net gain in calories after consumption. To sum everything up, fish oil has health benefits, as well as potential risks. It’s certainly not a matter of more-is-better. It might have minor fat loss effects in the obese and overweight population, but their fat loss effect in general is far from conclusively established. Get a variety of fats in your diet, and get them from whole foods whenever possible. Fish oil is merely one of many agents that can contribute to optimal health within the context of well-balanced nutrition. Keep it in perspective, and keep your eye on the facts.”
Here is me before I started training, aged 16 (i’m now 21). Not exactly a genetic freak, I know.
My first training experience started with 2 and 1/2 hour full body workouts 6 days a week (more is better right?…..). I was clueless, my form was shit, I ran to and from the gym because I had heard protein shakes can make you fat, so I thought i’d better add some extra cardio…(No joke, it was 4 miles there and back too) no wonder I wasn’t growing.
Before I joined the gym I was determined to get a six pack, so I trained abs every day for a year (I know, weird), I used to do pump sets because I would copy the juice heads in my gym, I used to obsess over meal frequency and eat every two hours because the magazines told me so, at one point I even used to set my alarm in the middle of the night to consume a protein shake because I read somewhere you will be catabolic in your sleep.
I used to never eat carbohydrates after 6:00 PM because I thought you would get fat. I almost cried once when I forgot my post workout shake with dextrose in it because I thought you needed to spike insulin post workout, and you had to consume a liquid meal within 10 minutes after your workout, otherwise my gym session would be wasted…..
I then used to obsess over the dreaded gluten and wheat, I need to eat like a cave man, because they are shredded….right?
The list of mistakes goes on and on, I still have lots to learn now.
But realise everyone in the fitness industry started somewhere, they are not any different than you. You learn from your mistakes, and if you are consistent, patient and dedicated as long as your goals are realistic you will get the physique you desire.
Learn by doing.
It's interesting... The more advanced you get as a trainee, you realise more and more, that once the fundamentals of both training & nutrition are in the place. The minor details really make little if any difference what so ever.
-Progressive overload counts.
-Energy balance does matter.
-Tracking macro nutrient intake & calories is the main determining factor to influence body composition.
The limiting factor isn't the obvious:
it's not what most people think of, it's not whether or not you downed your dextrose and whey shake 45 seconds after training, it isn't whether or not you maxed out Growth Hormone by fasting after your workout (which makes no difference in the natural physiological range anyway), it isn't to do with the balance between your omega 3 to omega 6 consumption, it isn't to do with how good the pump was during the session, it isn't to do with how "clean" you think you're diet is because you don't track your food intake anyway....
You mess about in the minor details and miss the bigger picture. You get the point.....
The limiting factor is actually, "time". It takes "time" to make progress, it takes "time" to lose fat or build muscle. But no one wants to hear that, but that's the truth!
Everyone loves to hear about "the next best supplement or whatever" that's bulls**t and you know it!
Stop wasting your time in the minor details, open your eyes.... Apply the basics, measure your progress, make changes when you need to, and be patient.... Be very patient, the people you want to look like have years of training under their belts (if not decades).