Vitamins ,Minerals, EFA's-Genaral nutrition advise please guys

[brizo]

Hi guys,

something hat has been bothering me,

i have been on low sugar low fat low carb diet for 4-5 months and have lost 2 stone(was 14st 7lb now 12st 7lb.bf10%.

what i was worried about was that i am not getting enough nutrients to keep my body healthy and strong.

i have heard fruit is good but it is very high in sugar(wich is not good)

i eat

8:00 muselli or porridge or oatmeal (30g to 50g carbs),1 can tuna

10:00 5 pieces rye bread (30g carbs)prawns or tuna

12:30 200g chicken fillets, 5 pieces rye bread (30g carbs)

3:00 pre workout meal muselli or porridge

4:30 workout till 6:30 including cardio

7:00 post workout dextrose-glutamine shake,veggies,tuna,

i take i tab multi vit(pharmaton).i need to know what nutrints im lacking and what foods are good to get high doses of nutrients

cheers

 

[Fyre]

Hi guys,

something hat has been bothering me,

i have been on low sugar low fat low carb diet for 4-5 months and have lost 2 stone(was 14st 7lb now 12st 7lb.bf10%.

what i was worried about was that i am not getting enough nutrients to keep my body healthy and strong.

i have heard fruit is good but it is very high in sugar(wich is not good)

i eat

8:00 muselli or porridge or oatmeal (30g to 50g carbs),1 can tuna

10:00 5 pieces rye bread (30g carbs)prawns or tuna

12:30 200g chicken fillets, 5 pieces rye bread (30g carbs)

3:00 pre workout meal muselli or porridge

4:30 workout till 6:30 including cardio

7:00 post workout dextrose-glutamine shake,veggies,tuna,

i take i tab multi vit(pharmaton).i need to know what nutrints im lacking and what foods are good to get high doses of nutrients

cheers [/QUO

Well first off, you're eating a lot of bread. I myself would choose carbs such as oats, potatoes or rice over the bread.
Where's your good fats? You need to add some efa's in there. Perhaps supplement with a couple of tablespoons of Udo's Oil a day.
You may also want to have a snack before bed. I like to have a cup of cottage cheese and some more efa's.
In terms of mulitvitamins. If it an average range multi, I would take two a day. One with breakfast and then another with dinner. You definitely need to supplement with some efa's though hun. I myself prefer the Udo's Oil over the capsules as 1 tablespoon of the oil equals 15 capsules.

 

[brizo]

cheers fyre.

i got some omega 3+6+9capsules ,some oat meal and potatoes.,went to holland and barrett.

couldnt find udo's oil.will search for it tho.

so basically as long as i take 2 multi vits and some efa's i will have a balanced nutritionally rich diet?.

cheers

 

[Fyre]

I would try to take in some more veggies as well. It looks pretty good though. For a change, the first meal you may want to have some eggs with your porridge instead of the tuna. Once you add in an extra meal, say some cottage cheese and add in the extra fats and some more veggies, it will be pretty balanced.

 

[brizo]

how bout this

8:00 3 egg whites + oatmeal + Multivit

10:00 cottage cheese + tuna

12:30 veggies, potatoes, 200g chicken fillets + EFA capsule

3:00 oatmeal, 100g chicken fillets,multi vit

4:30 "train"

6:30 dextrose,glutamine shake EFA cap

7:00 veggies + tuna 125g(drained weight)

9:00 low fat cottage cheese 150g+ EFA' Cap

 

[Fyre]

how bout this

8:00 3 egg whites + oatmeal + Multivit

10:00 cottage cheese + tuna

12:30 veggies, potatoes, 200g chicken fillets + EFA capsule

3:00 oatmeal, 100g chicken fillets,multi vit

4:30 "train"

6:30 dextrose,glutamine shake EFA cap

7:00 veggies + tuna 125g(drained weight)

9:00 low fat cottage cheese 150g+ EFA' Cap

How about adding a couple of extra eggwhites in that first meal or even a whole egg.
What's the dosage on your EFA caps? If it's only 1000mg, you're going to need far more that just one at a time.

 

[brizo]

efa caps 500 mg,

i bought some udo,s oil.

jow many times a day should i take it
will give the egg whites a try tho.

cheers

 

[kube]

the sugar in fruits is not going to harm you bro. the studies that talk about how high fructose is bad used corn syrup as the source of fructose. and there is the problem. i would not worry about the sugar in fruits, at all.

 

[AssItch]

The NOW brand Vit-min 100 has 100mg of each B vitamin. Since I started taking two a day, I honestly have felt a small decrease in recovery time needed, with no other changes to diet or supplementation. Very cheap, too.

Just wanted to throw that in.