>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.
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
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 years 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 years 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
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.
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?
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
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
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
>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
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 years ago
Anonymous
wait homie wtf i just reread that your overweight at 74kg?!
frick being a manlet is harder than i thought no wonder woman are all fat
2 years ago
Anonymous
Yes, it sucks
2 years 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 years 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 years 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 $6
my dad pays for it tho lmao
Here you go anon I tried to make something for you because I was bored.
You can rotate beef liver with other meat just eat it from time to time regularly because of the amount of nutrients it has, dont have to do it every day though.
Yeah all of them
Well I'm trying to eat sub 1500 calories so I can't get all of them in
Keep zinc and iron high to avoid major problems
Add potassium magnesium and iodine to that as well
I can get Iron to 100% but no way I can get Zinc to that high under 1500 calories
Just eat chicken breast and beans
Haven't noticed any benefits myself but I just take Zinc supplements.
7$ for a bottle of 60x 30mg Zinc tablets and you can cut them in half if you get the rest through diet.
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
>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.
are you a manlet? why would you cut that hard?
It's not a hard cut. My TDEE is 1900 calories
I'm 172cm, 74kg
be my wife
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
I already do strength training 3x a week and cardio 2x a week
I don't want to kill my gains too hard
chicken breast is expensive, but I could add beans
which are the best nutritionally?
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
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
liver
I've heard that if you eat it every day you get sick
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.
you can get every required vitamin and mineral with about 1000 calories worth of food so don't say moronic things like that
Give me an example diet then
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.
How do I eat Kale/Spinach? Do you have to cook it?
just eat nutrient dense foods homie
Changed some things and managed to get to here with 1523 calories
Way better. Try to increase calories later, you can get more cardio in by doing a lot of supersets
I'm doing 30m of LISS (6-10km an hour) 2x a week
How much cardio should I be doing?
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
OP what nutrition counter is that?
Anyone know a free good one with no login needed?
Anyone know?
It's cronometer
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 do that every day man and im bulking
oats, apple and banana
oats also contain phytic acid which blocks nutrient absorption.
soak them with 2 tsp apple vinegar cider to remove acid
you can have it once a week or a tiny bit everyday
>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?
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
>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
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
wait homie wtf i just reread that your overweight at 74kg?!
frick being a manlet is harder than i thought no wonder woman are all fat
Yes, it sucks
>im still in the healthy BMI at 85kg
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
>buy it in bags of leafs
that's $4 just for 120g
that's like nearly $30 a week just to eat leaves
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
Lucky you
You didn't add vitamin K
You've gotta megadose that shit
Here's my diet now
I really don't want to go above 1600 calories
stop eating those low nutritional density foods moron
Which ones are you talking about?
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.
There's no way that would be satiating
That depends from person to person.
Nothing would at 1500 calories for me
it all matters
eat broccoli