Sport How do you figure proper macronutrient levels?

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How do you figure proper micronutrient levels?

I am wondering if there is some type of formula for this that anyone knows about. Or is there some place where it will tell you specifically how much Vitamin A, C B's ect ect you need for your body mass? I'm also getting confused on minerals too, is there some list of what we are supposed to get daily for optimal health?

I'm reading all these things that are telling me the fruit and veggies I eat are almost useless because they are not fresh. This sucks if its true. Once fruit is off the vine how fast does the nutritional value decline? I hear people saying its like 80-90%. If so why should I eat something I hate just to get 10% of my daily intake of vitamin A? Once they pull veggies does the same thing happen? I have been eating frozen veggies mostly because I don't have time to go the market every day for fresh fruit and veggies.

I have been supplementing with vitamins from Juice Plus if anyone has heard of them. They claim to be a blend of whole food with nothing artificial. They blend the veggies immediately after they are picked, and have studies that show this helps your body utilize the vitamins as opposed to most regular multis which I hear are almost worthless.

Can anyone help me out? i'm so damn confused about this nutrition stuff that its pissing me off. Like, I really would rather take care of my nutrition before I even deal with all the other stuff like what I am going to work out this week and how much cardio I should do. I was also wondering if there is something I can take or do to absorb the vitamins more effectively. Is it better to take them right after working out since that is when your body absorbs most of the "stuff" it needs. Arrgghhhhh help..
 
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Uh....I have a book on this...and I even transfered it all to computer. However it crashed and all of it's gone.

-_-'

Sorry.
 
Well, there are a bunch of factors that come into play... Like what are you trying to achieve? age/weight/height/gender/%BF/etc...? Any health conditions? etc...

The general cookie cutter number (and depending on sources) is 60% Carbs, 20% Protein, and 20% Fat of your Rest/Basal Metabolic Rate....
 
Sorry guys I screwed up. I did not mean the protien/carbs/fat ratios I mean actual amounts of all the Vitamins and Minerals a person needs for optimum health and to accerate fat loss.

I am 170lbs and my body fat lingers around 10% with about a 2% + - on any given day. Anyway, I'm just trying to get that last amount of fat shedded off my stomach and obliques. I tried all different types of exercises and cardio but nothing works so I figure it must have to do with nutrition. What I want to know is how do I tell what vitaimin and minerals I need to do this, and in what amounts?

I just keep hearing different things. I'm pretty athletic, I go to the gym 6 days a week and will be starting up ice hockey again shorty.

Thanks in advance for any advice... I'm about 6'0 by the way, and 29 years old.
 
It has nothign to do with specific vitamins and minerals. It's your total calorie intake, and food choices that are preventing you from losing more fat.

Do keep in mind, the last few % are the hardest to lose. My guess is your diet isn't clean enough, and you're consuming a couple hundred more calories than you should in order to lose the fat.

feel free to list a typical day's menu and we'll identify any bad food choices.
 
Ok for example,

Breakfast

Oats/Honey Raisin cereal with skim milk - The Quaker brand. A banana or grapefruit. If I have time I will have two egg whites but sometimes I don't

Snack pre-lunch. Assorted nuts from Planters or a Promax protein bar and a glass of milk.

Lunch - Apple, Ham sandwich on whole wheat or some random South Coast Beach Diet packaged meal.

Snack - Yogurt with granola

Dinner - organic chicken with mixed veggies (frozen) and some brown rice.

If I lift then I drink a protein shake before and after (1/2 the suggested amount) which amounts to about 1000 cals total. (Cytogainer)


Sooo.. what do you think? Sorry it takes me long to answer sometime because of my job.
 
The honey and raisins in your cerial will contain simple sugars that will promote fat gain. Dried fruit tends to be almost as bad as choclate bars for there sugar content.

There's not much in the way of fruit or veg there, the fresh stuff is still good for you. Try snacking on it rather than the nuts/protein bar.

You should really get the same amount of calories on your training days and off days. Adding 1000 cals is doing you no good. The body needs the cals in the off days to build muscle as well as the liftng days. Also I very much doubt your burning an extra 1000 cals when you lift.

Apart from that it's a very good diet, just needs a little tweaking to get rid of the last few pounds. You should also try and vary the diet a bit, having the same foods day in day out is boring and not as healthy as varying it a bit.
 
Bryn -do you have a suggestion for a good cereal then? Now that you mention it I guess there is alot of sugar after you add it all up. I have oatmeal somedays too. I need to find a way to get fresh fruit and veggies, its just that it seems when I buy it I never eat it all in time and it goes bad. I guess I will just have to go to the market a few time a week and buy small amounts. Is that you what you do?
 
Kellogs Kashi cerial is great. Bran flakes/all bran are good as well, but can irritate the gut. If you have the time and money some form of quinoa salad would be the best. You need to cook the quinoa first so it does take time.

There are plenty of other types of cerial that are good. The general rules are

- High in complex carbs (with fibre if possible)

- Decent serving of protein (I get about 30 with breaky but the amount will depend on you. Don't forget the milk has protein in it as well.)

- Low in simple carbs(sugar). Stressing out your body with a stimulant like sugar first thing in the morning is never good. You'll come to depend on it.
 
Old-fashioned oatmeal is the carb choice for breakfast in my book. fiber rich, no sugar, loads of complex carbs to give you good energy during the day.
sweeten with splenda, add a little cinnamon if you like. hell even raisins aren't that bad in moderation, espeically if they aren't the sugar-coated kind found in most breakfast cereals.
Breakfast is lacking in protein too. try a whey/casien shake since you seem limited on time.

overall you look a little low on the protein.
 
Thanks guys I will try that out. I used to eat oatmeal alot but got sick of it, plus I alwasy get up late so I have not time to make anything. Its usually a major struggle for me to get out of bed in the morning. I don't know why.

I cut out the sugar and maybe just hard broil some eggs the night before.

By the way - I'm gonna post this on another thread but I found this its pretty useful. Check it out.
 
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