Amateur nutritionist here...

I eat steel-cut oats with walnuts, cinnamon and bananas plus unsweetened Greek yogurt with blueberries and almonds and a cup of black coffee every day for breakfast. I eat a salad a day with spinach/tomatoes/cucumbers/2 hardboiled eggs, then usually some protein like a pork chop or chicken breast or a couple chicken thighs. I also eat a couple citrus fruits and a few handfuls of nuts for a snack. I always have a bottle of pre-workout (C4 blue raspberry) and then I eat a big meal with protein (usually chicken breast or thighs/salmon or trout/pork) and sweet potatoes/white potatoes/broccoli/green beans on the side and a glass of water. Sometimes it's brown rice, quinoa or barley for the carbs. Before bed i have 3 servings of Creatine because i'm loading it right now and I also usually have a snack of a chicken breast or some chicken thighs or maybe some shrimp. I supplement Vitamin D, Vitamin B12, fish oil, and probiotics

>Two fucking servings of tuna a day.

Enjoy your mercury.

oh and I also put olive oil on my lunch salads and have it sometimes with dinner too. I should have mentioned that I'm 6'/186 lbs/22 years old/male/Caucasian

Omega 3 and Omega 6 are both basically the same fatty acid in that they will fight for the same receptors to be accepted by our bodies and are important for most bodily functions. The main problem is that omega 6 is way more prevalent in common dietary foods which is why everyone is on this omega 3 craze it seems. In general like with most dietary needs balance is almost always a safe bet meaning you should try to consume equal levels of omega 3 and omega 6.

A lot of vitamins are rare in meat such as vitamin c and k off the top of my head. Vitamin c is important for neurotransmitter health and vitamin k is important for blood clotting and bone health so you definitely want to eat some vegetables to get those in your diet. Usually fruit has a lot of vitamin c and dark leafy greens contain vitamin k

I ate 120 grams of unshelled pumpkin seeds today, what are the consequences for my body?

I'd recommend making sure you eat healthy foods with fiber like potatoes to stay full longer. Also when eating super healthy you need to make sure you are still eating fat andgetting salt in you diet which healthy foods and diets seem to usually lack. Also when you say take vitamins I hope you don't mean by supplement. I generally hate the idea of taking vitamin supplements because you can get what you need from food and because they strain your kidneys since your body can't process supplemental vitamins and minerals as efficiently as in colloidal form from foods. Another tip is oatmeal for breakfast is healthy and you will be full for a while.

& are me FYI

Fasting is survivable but why would you deprive yourself of nutrients and put your body in a constant state of survival?

High quality diet but replace one of the tunas with sardines to reduce mercury and increase nutrient variety. Also since you are eating 2 servings of fish you shouldn't need the fish oil supplement and since you are eating greek yogurt you shouldn't need the probiotic. If you really want a high quality probiotic however look into kefir milk. I used to drink that daily and you can feel the difference it makes in your digestive health. Definitely the highest quality probiotic I've ever used.

>vitamin c
liver
>k
fermented dairy

>vitamin K
>rare in meat
Threads over. OP is a retard

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>why would you deprive yourself of nutrients and put your body in a constant state of survival?
Well why won't my dumbass body stop storing fat while I'm clearly not in a danger of starvation in the near future?

>way too much protein
>3 portions of fruit and veg
absolutely shit

Don't worry, Vitamin Avenger is after him already.

Thanks I'll look into sardines and I havnt been taking the fish oil / probiotics yet. The greek yogurt helps with my acne for some reason, maybe kefir milk would be even better

haha no

Breakfast is good just be careful with all of that fiber at once. When it comes to spinach eating it is generally healthier cooked to free up some of its acids but raw is fine too. I would replace any pork with beef since beef is more nutrient dense and diverse than pork and you won't have to take that b12 supplement if you do. Your carbs are also good especially barely since it is the most nutrient dense carb especially if you eat the unpearled kind. Any options that include seafood like chicken or fish I would try and opt for fish whenever you can and you won't need that fish oil supplement. And since you eat greek yogurt I wouldn't worry about the probiotic and look up kefir milk if you care enough about that stuff.
olive oil is fine but will increase your calories if you care about that
on the bright side you won't have to worry about any of your harder to get mineral needs but might have an interesting time when it comes to having to shit.

Sure if you are down to eat organ meats like beef liver then go ahead but how many people on this board would seriously eat that as part of an every day diet?

I do. It’s uma delicia

You would have to eat like a pound of liver to get enough vitamin c when you could jsut have a glass of orange juice instead.
Not sure about vitamin k and fermented dairy though but seems believable.

good keep eating them. Organ meats are one of the most nutrient dense foods in the world and I wish more people would give them a chance.

>tfw mom forced me to eat roasted liver as a child and I hate it wholehearthedly now while it's a good food

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Here, nutrition user, let me summarize all of this shit for you:
Eat fruits and vegetables.
Faggot.

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Hello!
Thoughts on taking about 2000-4000 mg of vitamin C daily?

>juice an orange
>insulin spike inhibits vitamin C absorbtion
>phytates inhibit vitamin C absorbtion

>glass of orange juice
or you could just eat a fuckin bell pepper

are omega 3 supps a meme? is vitamin D a meme?

Nutrition bro I have to know so is tea caffine good for you or not or is it like a portion thing u can't have to much

>My belief
Stopped reading there, fuck off back to geddit

No (if epa and dha)
No (if D3)

I eat the same foods every day, is this a good diet?

>100 g raw kale
>150 g beef
>150 g rice
>80 g peas
>28 g sunflower seeds
>2 eggs
>2 bananas
>whey protein and fish oil

what supplements to buy for my grandparents? I read that they need selenium and zinc

forgot to say that it's 2000 kcal, 33% carb, 32% protein 35% fat

>raw Kale
JUST FUCK MY THYROID UP SENPAI

I like the latest research comparing eating to a workout and how it can contribute to fatigue. I always imagined fighting fatigue with a ton of food and id just get more lethargic. Small meals is the best strategy.

I also liked some research i saw somewhere comparing appetite of intense lifters vs long cardio sessions. The cardio people were had a huge appetite after their workout while the intense lifters shocked their systems so hard they didnt even remember to eat which is sort of ironic based on the cardio peoples usual goals.

If by example I need 2700 calories to be in Maintenance and i'm cutting, is it healthy to have really lower calories in the week instead of just splitting same calories for each day? i'm doing weights 4 times per week. and two light cardio sessions per week.
Is it fine if I eat lets say 4 days at 2700 and 3 at 1680, or it should be better to eat every day 2260 calories?
Also general calories splitting recommendations

?

Not OP but you need to do this with fat soluble vit C otherwise you will just pee it all out.

I constantly fart. Not just because of high protein diet, but ever since I was a child. I used to fart all day in school. How can I reduce this? Will probiotics like kefir help?

Raw Cruceferious vegetables contain compounds which suppress the thyroid by inhibiting iodine adsorption and enlarge the thyroid. You could cook all crucerferious foods before eating them

There is a good chance you have a food intolerance to something you are eating (dairy, beans, garlic, gluton, etc.). Finding out what it is and cleaning up your diet will get rid of that gas

Once for all: is keto just a meme? Is it really bad for health in the long term?

What is the meaning of "carbs are empty calories"? How can they be empty when they provide energy?

>crucerferious
fck

Foods to eat for godlike skin?

>fasting is survivable but why would you put your body in a constant state of survival?

I was skeptical at first, but now I'm quite sure you know enough to be a HAES activist.

>t. Non white drinking milk

I'm German. Noone in my family has this issue

I also want to be a nutritionist, any tips ?

Little to micro value

Should I be taking a multivitamin? I don't eat many vegetables.

Great pic. Great contribution. Thanks for posting.

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Anyone call call themselves a nutritionist. You're already there.

Licensing comes into play when you want to call yourself a dietician.

Red meat leads to putrid farts. Switch to fish.

Disgusting and immoral. You should be a vegan for optimal health and morality. You're probably also intolerant to wheat so go gluten free as well.

just take some beano

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Should I supplement with ZMA (Zinc Magnesium and B6) even though I don't know if I have a deficiency in any of them?

Is farting normal when you increase your protein intake or is it because I became lactose intolerant from age, my family is almost all lactose intolerant except me when I was a kid because I ate a lot of dairy as a kid but not up until recently. My diet is high in dairy now. I don't have any stomach issues beside the gas

Is it healthy to eat the same three meals everyday or should I make a two or three-day plan?

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Will i be covered just taking fish/krill oil and a regular multivitamin?

Also your thoughts on zma?

I like what you did there.
Are multi vitamins worth anything?

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Lets say i eat 6k calories in a day
and 4k of those comes from dairy products daily (milk, greek yogurt, whey powder)
The other 2k consist of whole foods such as fish, chicken, veges, fruits, oats, rice, nuts, legumes, seeds, honey.
2 protein bars are the only processed food i eat during the day while at work.
Is this is a pretty good diet? Or do you think the large amounts of dairy are bad for me? It is hard to find other sources of food with good macros/easy to prepare for near as cheap.