Micro nutrients/diet

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    Micro nutrients/diet


    Hi, I am trying to make a new diet plan for me for cutting trying to get down to 5% body fat. At the moment I am 21 years old 6ft 1in at 210lbs with 9% body fat. I think I got my macro nutrients down but don't know much about how many micro nutrients I need. Such as how many servings of veggies and fruit I need and what type I should stay with and what to stay away from.

    Thanks,
    Roon

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    I feel like you'd go nuts trying to micromanage that. If you eat a lot of fruits and veggies and take a good multi, you should be set. I eat veggies at every meal (literally every meal) and I eat fruit 2-3 times a day, but that's me. This will be an individual thing.
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    Alright thanks that's all I needed to know I was just wondering like how many servings I should have in a day.
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    Eat a wide variety of colurful fruits and vegetables, aim for a minimum for 3 servings (about a fistful) of vegetables and 2 of fruit.
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    5%? you competing?
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    Quote Originally Posted by Roon View Post
    Hi, I am trying to make a new diet plan for me for cutting trying to get down to 5% body fat. At the moment I am 21 years old 6ft 1in at 210lbs with 9% body fat. I think I got my macro nutrients down but don't know much about how many micro nutrients I need. Such as how many servings of veggies and fruit I need and what type I should stay with and what to stay away from.

    Thanks,
    Roon
    With all due respect, Roon, these numbers don't pass the smell test. If you are 6'1 210lbs and sub-10% body fat -- especially if you're only 21 and your frame hasn't totally filled out yet -- then either you're the ultimate genetic freak, or you are on some kind of AAS. Those numbers are insane.
    191lbs of lean mass! At 21!

    How did you get the bf% tested?

    As far as "micros" go, just take the following vitamin supps:
    * Multi
    * Vitamin A between 50,000 and 75,000 iu/day (that's 6-9 softgels per day of most drugstore brands)
    * Vitamin B12 sublingual, 5000 iu/day
    * Vitamin D3 4000-5000 iu/day
    These last three aren't sufficiently supplemented by a multi. Especially A and B12. Don't fall for weak-ass "B complex" vitamins with only 60 to 500 iu of B12, and make sure to get the sublingual tabs.
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    It's really not that hard to get to 10% bf especially when you have never did bulking phase and eat pretty clean year round. Also I play rugby 6 days a week.
  

  
 

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