- 04-29-2013, 11:20 AM
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.
- 04-29-2013, 09:01 PM
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.iForce Nutrition Representative - iTrain. iCompete. iDominate
- 04-29-2013, 10:57 PM
Alright thanks that's all I needed to know I was just wondering like how many servings I should have in a day.
04-30-2013, 03:48 AM
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.
05-04-2013, 07:18 PM
5%? you competing?
*185th U.S. Air Force*
05-06-2013, 07:28 AM
191lbs of lean mass! At 21!
How did you get the bf% tested?
As far as "micros" go, just take the following vitamin supps:
* 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.
06-15-2013, 04:59 PM
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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