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Thread: micronutrient critique required

  1. #1
    toilet is offline Banned
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    micronutrient critique required

    Background: just came off a cut about 8% BF at the moment but very light. Currently going to employ some reverse dieting (i.e take my calories up to maintenance and aim for a pound of weight gain per week and readjust the calories each week to ensure that weight gain) with the hope of utilising my firing metabolism and gaining 8 or so pounds without going up any bodyfat at which point I will start my first cycle.

    I am just reformulating my diet and have the following micronutrients in mind (going to list them all here and then if some of the levels are off then I want to change that before I try and build my diet around it).

    Aiming for the following;
    Magnesiuem - 350mg daily
    Calcium - 1000mg daily
    Vitamin c - 1000mg daily
    Iron - 12mg
    Zinc - 20mg
    Copper - 1mg
    Vitamin B - no set amount because too complex to calculate all the variants
    Vitamin A - 3000 iu
    Potassium - 4000mg
    Fiber - 15g per 1k cal

    Going to keep sodium quite average at 2500mg

    Want to get most of this from whole foods;only supplements i take are 1mg of copper 20mg of zinc and 1000mg of vitamin c all at once after breakfast.

    So yeah just want to know if I should change any of these levels before undertaking the mind numblingly boring task of finding foods that fit both my macros and my micros. Going to try fit it perfectly.

  2. #2
    austinite's Avatar
    austinite is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
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    Looks good. You could certainly use more C. Why do you supplement with calcium & potassium? Lack of food or deficiency?
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    toilet is offline Banned
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    Quote Originally Posted by austinite View Post
    Looks good. You could certainly use more C. Why do you supplement with calcium & potassium? Lack of food or deficiency?

    Not supplementing with them per se, I am going to try and aim to get all those numbers from wholefoods (aside from the zinc, vitamin c and copper). If I can't then I will supplement them. Just basically adhering to recommended daily intakes. I often don't eat that much just chuck it all in the blender lol. Will post my diet up when completed for critique. I know I usually miss my calcium intake because I am not really a fan of diary.

    How much vit c; 2000mg?

    + when i start cycle if I pick test E is it advisable to drop sodium as much as possible to prevent bloat. Coming up to summer so really dont want it

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    Quote Originally Posted by toilet View Post
    Not supplementing with them per se, I am going to try and aim to get all those numbers from wholefoods (aside from the zinc, vitamin c and copper). If I can't then I will supplement them. Just basically adhering to recommended daily intakes. I often don't eat that much just chuck it all in the blender lol. Will post my diet up when completed for critique. I know I usually miss my calcium intake because I am not really a fan of diary.

    How much vit c; 2000mg?

    + when i start cycle if I pick test E is it advisable to drop sodium as much as possible to prevent bloat. Coming up to summer so really dont want it
    Aaaaaaah. Gotchya!

    I aim for 3gr with vitamin C, spread it out. A good chunk of that post workout.
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    toilet is offline Banned
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    Worked out a diet that fits all the micros and goes slightly over in some:

    I'll spare the macro breakdowns of each meal;

    Total calories: 2536; 202p/261c/76f. Goals were:2502 calories 200p/268c/70f

    Breakfast:

    1 scoop of ON whey, 40g rolled oats, 62.5g blueberries + 1TBSP flaxseed oil (blended into shake). Also 1mg copper, 20mg zinc and 1000mg vit c.

    Lunch:
    200g grilled chicken breast, 200g brocolli and 30 almonds

    Dinner: (also preworkout)

    150g rolled oats, 100g fillet steak, 2 cups of spinach

    Postworkout:
    50g rolled oats, high protein up and go, an apple

    Before bed:
    1 scoop ON whey, 40g rolled oats, 62.5g blueberries in a shake and 1 tbsp flaxseed oil.

    I never bother with casein. fits all micros and macros pretty much. Think its all good.

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    What is the detailed fat breakdown?
    Omega acids?
    I'd replace some of the oats with brown rice and/or quinoa.
    Lose some of the whey and add some fish.

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    toilet is offline Banned
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    Flaxseed oil is omega 3?

    And why brown rice over oats

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    toilet is offline Banned
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    Oh and I hate fish

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    Quote Originally Posted by toilet
    Flaxseed oil is omega 3?

    And why brown rice over oats
    Flax is a poor choice in terms of omega supplementation. Fish oil (krill if you want to pay top dollar) is a far superior choice.

    What are your goals with the above diet? Do you know your actual maintenance calories? How many calories were you consuming on your cut?
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    toilet is offline Banned
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    Tried fish oil gave me horrible burps. Why is flax a poor choice?

    Maintenance is 2700 and was cutting 2200. Going to slowly ease back into bulk upping calories 300 a week. Following a concept called reverse dieting. Don't want to jump straight up to the 3200 or 3500 as ill probably gain fat if my metabolism doesn't get to readjust... Because as your calories goes down your metabolism slows down to match it and as you increase it speeds up etc

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    Fvck me, what do you do for a living that requires a 2700cal maintenance at 154lbs? Or do you just have a silly metabolism?

    You should only supplement with omega 3. We get more than enough omega 6 from other foods and, ideally, we should have a 3 to 6 ratio of 1:1. Most people have a ratio of at least 1:20. That ratio isn't helped with the amount of meat we tend to eat, particularly with your lack of fish.

    Flax contains omega 6 and The ALA in flax is not equivalent in its biological effects to the long-chain omega-3 fats found in marine oils. EPA and DHA are more rapidly incorporated into plasma and membrane lipids and produce more rapid effects than does ALA. take your fish oil immediately before food, that should resolve any issues and limit the intake to 2g at a time that should also help.
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    toilet is offline Banned
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    Just an ectomorph such is life.

    Oh wow sounds like you know you're shit. So I shall ditch the flax and get some krill oil? Or keep the flax and just add kril oil in too? I'm assuming I ditch it if I get enough omega 6 already but it is nice easy calories at the same time

    Really hate fish. Canned salmon is okay but I'm never hungry so half my diet comes from shakes nearly

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    Don't chuck anything out but get some fish oil and take half and half til the flax runs out then just go with fish oil. Krill is up to you, I can't justify the extra cost for myself, personally.

    You just need to train yourself to eat. I used to hate eating, now I'm hungry permanently. Your stomach will stretch, provided you make it. Shakes won't help with that and you dont need as much protein as you think. 210g should be the max you are looking to ingest. if you have a fast metabolism the extra carbs should do you no harm. Your comments about IIFYM are pretty much on the ball. It's difficult to eat junk when your fat allowance is low (mine is 60g at 3200cals btw) but I regularly eat cereal, white bagels and make my own bread.

    I posted a days worth of food in pictures on Tuesday in this thread, it may give you some ideas (from post #34)

    http://forums.steroid.com/nutrition-...ml#post6601076
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    toilet is offline Banned
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    Ill have a look around for some
    Krill oil otherwise I guess I'll make myself
    Eat a can of salmon.


    Yeah I know the drill I used to have an appetite but then my Gf dumped
    Me and I lost it and then I got sick so now my stomach had shrunk so ill have to build up again.

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    toilet is offline Banned
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    And isn't your fat a little low?

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    Quote Originally Posted by toilet
    And isn't your fat a little low?
    Not for me, no. Its about 16% of my total although i did explain why it is what it is. I've been doing this a long time. Lots of practice, lots of mistakes.

    Where in NZ do you live?
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