Omega 3 Omega 6 and very little Omega 9 I usually eat 2 tbsp of flax oil a day along with a serving of flax meal and about 4 tbsps of olive oil

25-30% of dialy intake comes from efa's

I take in 2 g Flax Oil twice/day, 200 mg ala with every meal, and 2 g CLA with 3 meals/day. I also cook my eggs in Olive Oil.

I can't say anything for certain (because I'm no expert), but I think all my fat intake has helped me to retain strength during my latest diet (<70 g of carbs/day). I might even be gaining strength on some exercises.