Are any of these micronutrients important for gains?

  1. 2 weeks ago
    Anonymous

    Yeah all of them

    • 2 weeks ago
      Anonymous

      Well I'm trying to eat sub 1500 calories so I can't get all of them in

      • 2 weeks ago
        Anonymous

        Keep zinc and iron high to avoid major problems

        • 2 weeks ago
          Anonymous

          Add potassium magnesium and iodine to that as well

          • 2 weeks ago
            Anonymous

            Keep zinc and iron high to avoid major problems

            I can get Iron to 100% but no way I can get Zinc to that high under 1500 calories

            • 2 weeks ago
              Anonymous

              [...]
              I don't eat foods that have that shit in it
              I could switch out my oats for fortified cereals but that doesn't seem healthier

              Just eat chicken breast and beans

            • 2 weeks ago
              Anonymous

              Haven't noticed any benefits myself but I just take Zinc supplements.

              7$ for a bottle of 60x 30mg Zinc tablets and you can cut them in half if you get the rest through diet.

          • 2 weeks ago
            Anonymous

            Keep zinc and iron high to avoid major problems

            I don't eat foods that have that shit in it
            I could switch out my oats for fortified cereals but that doesn't seem healthier

        • 2 weeks ago
          Anonymous

          >Keep zinc and iron high to avoid major problems
          supposedly if you only do zinc every day you can deplete your copper and get permanent nerve damage/paralyzed/death
          supposedly you should sup copper all by itself with no other vitamins all alone on it's own copper day every once in a while because zinc and iron and vitamin C wont let copper absorb supposedly.
          should be zinc picolinate and copper glycinate otherwise it might not absorb as good or at all depending on what kind it is.

          I am not a doctor. This is not advice.

      • 2 weeks ago
        Anonymous

        are you a manlet? why would you cut that hard?

        • 2 weeks ago
          Anonymous

          It's not a hard cut. My TDEE is 1900 calories
          I'm 172cm, 74kg

          • 2 weeks ago
            Anonymous

            be my wife

          • 2 weeks ago
            Anonymous

            Do cardio each day and you'll get to eat more than that paltry amount of food. Getting everything in at 1900kcal is seriously difficult to try and accomplish

            • 2 weeks ago
              Anonymous

              I already do strength training 3x a week and cardio 2x a week
              I don't want to kill my gains too hard

              [...]
              Just eat chicken breast and beans

              chicken breast is expensive, but I could add beans
              which are the best nutritionally?

              • 2 weeks ago
                Anonymous

                You can also eat cheaper parts of the chicken, but maybe not the best for your low calory diet since the legs have more fat.
                I think black beans are good and it's what I eat the most often

              • 2 weeks ago
                Anonymous

                You can go more often than that for both lifting and cardio. You won't kill your gains. I promise

                Dried beans are top 5 cheap protein sources. Best ones nutritionally at a normal grocery store are chickpeas and black beans

      • 2 weeks ago
        liver

        liver

        • 2 weeks ago
          Anonymous

          I've heard that if you eat it every day you get sick

          • 2 weeks ago
            Anonymous

            i ate chicken giblets everyday and it made me a little sick. not like actually sick just the smell of then made me want to puke.

      • 2 weeks ago
        Anonymous

        you can get every required vitamin and mineral with about 1000 calories worth of food so don't say retarded things like that

        • 2 weeks ago
          Anonymous

          Give me an example diet then

          • 2 weeks ago
            Anonymous

            Here, less than 900 calories, Vitamin D is of course to be supplemented. This is of course on meme diet level, but if you can fill in all the bars with 900 calories it can be easily done with 1500 calories, just use these or similar products.

            • 2 weeks ago
              Anonymous

              https://i.imgur.com/zcme6ls.jpg

              you have the app just look and see how little they fill up the bars
              when cutting you should stick to berries and juicy fruit
              i don't know why your eating at 1500cal when the recommended minimum for a male (non lifting) is 1800cal

              if i were you i'd do more cardio and raise your limit
              should definitely add in some of the foods mentioned, even if you have to swap them around on different days

              picrelated is what i eat, a lot of the calories are just filler shit to reach macros

              How do I eat Kale/Spinach? Do you have to cook it?

  2. 2 weeks ago
    Anonymous

    just eat nutrient dense foods bro

  3. 2 weeks ago
    Anonymous

    Changed some things and managed to get to here with 1523 calories

    • 2 weeks ago
      Anonymous

      Way better. Try to increase calories later, you can get more cardio in by doing a lot of supersets

      • 2 weeks ago
        Anonymous

        I'm doing 30m of LISS (6-10km an hour) 2x a week
        How much cardio should I be doing?

        • 2 weeks ago
          Anonymous

          I don't know, just said to do more cardio so you can still cut but also eat more
          Twice a week is not too much so don't worry about losing gains or anything like that

    • 2 weeks ago
      Anonymous

      OP what nutrition counter is that?
      Anyone know a free good one with no login needed?

      • 2 weeks ago
        Anonymous

        Anyone know?

      • 2 weeks ago
        Anonymous

        It's cronometer

    • 2 weeks ago
      Anonymous

      get MOGGED

      eggs, red meat, liver, fish and spinach/kale are all very nutrient dense

      idoine, selenium, biotin from eggs
      vit E, K, manganese, magnesium, iron, copper, potassium all from spinach/kale
      take a magnesium supplement, it's hard to get from diet
      should incorporate a small amount of lean red meat

      you should read the vertical diet its amazing for micronutrients
      https://www.studocu.com/en-us/document/the-pennsylvania-state-university/careers-in-nutrition/the-vertical-diet-and-peak-performance-3/18980427
      its much more geared towards bulking but is still a good diet backbone

      I'm doing 30m of LISS (6-10km an hour) 2x a week
      How much cardio should I be doing?

      i do that every day man and im bulking

      Which ones are you talking about?

      https://i.imgur.com/wnbrZdb.png

      Here's my diet now
      I really don't want to go above 1600 calories

      oats, apple and banana
      oats also contain phytic acid which blocks nutrient absorption.
      soak them with 2 tsp apple vinegar cider to remove acid

      I've heard that if you eat it every day you get sick

      you can have it once a week or a tiny bit everyday

      • 2 weeks ago
        Anonymous

        >3136 calories
        I'm eating literally half that; I can easily get green on everything with just 2500 calories
        >oats, apple and banana
        They're bad?

        • 2 weeks ago
          Anonymous

          you have the app just look and see how little they fill up the bars
          when cutting you should stick to berries and juicy fruit
          i don't know why your eating at 1500cal when the recommended minimum for a male (non lifting) is 1800cal

          if i were you i'd do more cardio and raise your limit
          should definitely add in some of the foods mentioned, even if you have to swap them around on different days

          picrelated is what i eat, a lot of the calories are just filler shit to reach macros

          • 2 weeks ago
            Anonymous

            >i don't know why your eating at 1500cal when the recommended minimum for a male (non lifting) is 1800cal
            According to calculators my TDEE is 1900 calories

            • 2 weeks ago
              Anonymous

              which calculator are you using? i would not eat at a 500cal deficit if i was that small

              https://tdeecalculator.net/result.php?s=metric&g=male&age=25&kg=74&cm=172&act=1.2&f=1

              you should still do more cardio so you can eat more
              also add in weightlifting to the equation on cronometer it'll add more room too

              • 2 weeks ago
                Anonymous

                wait bro wtf i just reread that your overweight at 74kg?!
                fuck being a manlet is harder than i thought no wonder woman are all fat

              • 2 weeks ago
                Anonymous

                Yes, it sucks

              • 2 weeks ago
                Anonymous

                >im still in the healthy BMI at 85kg

                [...]
                How do I eat Kale/Spinach? Do you have to cook it?

                buy it in bags of leafs don't get the stems
                cooking spinach reduces how much oxalate it has, some people get kidney stones from too much

                i just put it in instant pot or cook in a pot on stove with mince
                you can blend it if you really want, just google it

              • 2 weeks ago
                Anonymous

                >buy it in bags of leafs
                that's $4 just for 120g
                that's like nearly $30 a week just to eat leaves

              • 2 weeks ago
                Anonymous

                i used to eat 4 cups of spinach a day
                that's basically 1kg a week
                spinach costs $14.50AUD per 1kg here
                i get 400g bags for $6
                my dad pays for it tho lmao

                they are good leaves tho bro

              • 2 weeks ago
                Anonymous

                Lucky you

  4. 2 weeks ago
    Anonymous

    You didn't add vitamin K
    You've gotta megadose that shit

  5. 2 weeks ago
    Anonymous

    Here's my diet now
    I really don't want to go above 1600 calories

    • 2 weeks ago
      Anonymous

      stop eating those low nutritional density foods retard

      • 2 weeks ago
        Anonymous

        Which ones are you talking about?

  6. 2 weeks ago
    Anonymous

    Here you go anon I tried to make something for you because I was bored.
    You can rotate beef liver with other meat just eat it from time to time regularly because of the amount of nutrients it has, dont have to do it every day though.

    • 2 weeks ago
      Anonymous

      There's no way that would be satiating

      • 2 weeks ago
        Anonymous

        That depends from person to person.
        Nothing would at 1500 calories for me

  7. 2 weeks ago
    Anonymous

    it all matters
    eat broccoli

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