Guide OPTIMAL DIET GUIDE

[Dzitsu]

Table of contents

Overview

Macros + Calories

Protein

Carbohydrates

Fats

Supplements

Healthy meal recipes

Foods to avoid


Overview



Your diet directly dictates physical attractiveness by controlling skin clarity, body composition, hair strength, and facial structure expression. What you eat provides the literal building blocks for cellular turnover, hormonal balance, and tissue repair that external cosmetics cannot replicate.


The exact ideal diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity). However, the basic principles of what constitutes a good diet remain the same:

adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;

balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;

moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;

diversity: inclusion of a wide variety of nutritious foods within and across food groups.


Macros + Calories


Calculate your macros and calories ratio according to your goals:


https://www.calculator.net/macro-calculator.html


https://www.calculator.net/calorie-calculator.html


You can track calories and macros intake using apps like Myfitnesspal. Most accurate way to do it is to cook your own food so you have all the measurements of the ingredients. If you use store bought food check the macros at the back of the box.



Protein



You should be aiming for atleast 0.8 - 1g protein per pound of target body weight (roughly 25–35% of total calories). It builds and repairs tissues, supports the immune function, regulates hormones, and promotes fullness to help with weight management.


Best sources for protein


The best sources are gonna be ones that not only provide protein, but also the nutrients you need. But of course you can opt for pure protein foods when needed.



Organ meat such as Beef liver is probably the best thing you can eat as it not only contains ~27g of protein per 100g, but is also packed with massive (did someone say massive) amounts of Vitamin A, B12, iron, copper, and choline. Limit consumption to 1-2 times a week as eating it in excess can cause can cause hypervitaminosis A (vitamin A toxicity).


The kidney and heart come in second as they are extremely high in B-complex vitamins, selenium, and iron, and around the same amount of protein.


Dairy products are right up there with organ meats for best protein sources as they provide calcium and nutrients along with protein. They have lower methionine, and higher tryptophan content which at night is crucial for melatonin synthesis. Greek yogurt will be your best option here. It contains 10g protein per 100g, and has low lactose content so most likely will not have any negative effects on your skin (unlike milk for a lot of people). It’s also typically low in calories so amazing if you’re trying to lose weight.


Seafood like Oysters and clams contain ~23g protein per 85g, and provide high zinc, iron, vitamin B12, omega-3, selenium and copper. They’re low in kcals, fat and carbs, while being high in protein. Eat occasionally as overconsumption of zinc can interfere with copper absorption.


Salmon has 20-22g protein per 100g, tuna (canned or cooked) has 24-28g protein per 100g, and mackerel has 19-20g protein per 100g. All three also contain essential omega-3 fatty acids, Vitamin D, and selenium.


Lean Meats and Poultry such as chicken and turkey breasts contain ~25-30g of protein per 100g with very little fat. Chicken breasts contain vitamin B3, selenium and phosphorus. Turkey breasts contain choline, zinc and iron.


Lean beef and lamb contain ~25-29g of protein per 100g and high amounts of bioavailable protein, iron, zinc, and B-vitamins, though beef generally offers a higher protein-to-calorie ratio while lamb provides higher levels of omega-3 fatty acids.


Eggs are my personal favorite source of protein. They’re inexpensive and accessible. 6g protein per egg so if you just eat 3 eggs every morning that’s getting you 18g protein right after waking up. They contain almost every essential vitamin and minerals such as Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A, Phosphorus, Iron, Lutein and Zeaxanthin.



Carbohydrates



An average adult should get 45% to 65% of their daily calories from carbohydrates, which translates to about 225-325g carbs per day on a 2,000 calorie diet. Health guidelines also set a bare minimum of 130g daily to keep the brain and body properly supplied with energy.

The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.


Healthy carb sources


The healthiest sources for carbs are typically ones that are unprocessed or minimally processed, and contain vitamins, minerals and fiber. Unhealthier sources of carbs are ones that are easily digested and contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
​

• Quinoa contains 70% carbs, is gluten-free, is rich in minerals, and is also a source of protein and fiber​
• Whole grain oats and bread are high in both carbs and fiber​
• Vegetables e.g potatoes. ​
  Medium boiled or baked potatoes contain ~37g carbs, ~4.5g protein, no fat, and are pumped full of Vitamin C and potassium​
• Beans e.g. chickpeas and kidney beans which are not only high in carbs but also contain protein​
• Buckwheat​
• Fruits e.g. bananas, oranges, grapefruit and blueberries​
  are rich in vitamins, minerals and antioxidants.​

Unhealthy carb sources
​

• White bread​
• White rice​
• Sugary drinks, sodas and fruit juices​
• Pasta​
• Fries and chips​
• Flavored yogurts​
• Sugary cereals​

Fats



The difference between healthy and unhealthy fat is that healthy fats lower bad cholesterol, support cells, provide essential omega-3 and omega-6 fatty acids, reduce swelling, support brain power, and keep your heart strong, while unhealthy fats raise bad LDL cholesterol levels, have zero health benefits, raise blood pressure, and raise the risk of heart disease


Healthy fat sources
​

• Avocados are 80% fat and are also packed with antioxidants. They’re also a good source of fiber and favorable effects on cholesterol profiles​
• Eggs contain ~5g fat per egg. Another great reason to eat eggs daily other than the protein and other benefits.​
• Fatty fish such as salmon, trout, anchovies, mackerel, sardines, and herring. Another great source that contains protein, fat (7-15g per 100g) and is loaded with amazing nutrients. Eat raw as Omega 3 fatty acids are extremely vulnerable to heat.​
• Plant oils, specifically Unrefined Palm oil, has forms of vitamin E that penetrate the lipid bilayer approx 40-60x better than regular variants. Other good options if palm oil isn’t available are olive oil and coconut oil​

Supplements



Optional but help a lot



Creatine Monohydrate: 3-5mg daily. increases muscle strength, boosts high-intensity exercise performance, supports lean mass growth, and aids overall muscle recovery.


Magnesium Glycinate: 200-400mg daily an hour before bed. helps with sleep, stress, muscle relaxation, and overall health. 50-80% of Americans don't get enough.


Vitamin D3: 2,000-5,000 IU daily, taken with a meal containing fat for optimal absorption. improves calcium and phosphorus absorption, strengthens bones, supports immune defense, regulates mood, and maintains muscle function. unless you’re in the sun year-round you’re probably deficient. Deficiency is linked to lower testosterone, poor immune function, worse mood, and compromised skin health.



Zinc: 15-30mg daily. powers immune function, accelerates wound healing, supports DNA synthesis, and maintains senses like taste and smell. clears acne, reduces skin redness, protects against premature aging, and strengthens hair and nails.


Omega-3: 1,000-2,000mg daily. Reduces inflammation, supports skin hydration and elasticity, and supports cardiovascular and brain health.



Healthy meal recipes



Just some links i found if you need actual meal ideas


https://www.bbc.co.uk/food/collections/power_up_on_protein



https://www.eatingwell.com/easy-high-protein-high-fiber-dinners-for-weight-loss-11991224



Foods to avoid



It’s okay to eat unhealthy occasionally or you might end up binging all at once. But you should be avoiding these most of the time.


​

• Sugar. Basically anything sweet besides fruits​
• Soft drinks and energy drinks​
• White carbohydrates. Bread, pasta, potatoes, rice, cookies, cake, pancakes etc​
• Processed and high-fat meats. bacon, ham, pepperoni, hot dogs etc​
• Salt. recommended amount is 1,500 mg per day. 1 ½ teaspoons (8,500 mg) salt is about 3,400 mg of sodium.​

​

Spoiler: Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11723311/

https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/

https://www.who.int/health-topics/nutrition#tab=tab_1

https://www.health.harvard.edu/diet...-protein-sources-to-include-in-a-healthy-diet

https://health.osu.edu/wellness/exercise-and-nutrition/healthiest-animal-protein-sources

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/12-healthy-high-carb-foods#TOC_TITLE_HDR_6

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#summary

https://www.health.harvard.edu/healthy-aging-and-longevity/which-foods-dont-belong-in-a-healthy-diet

https://looksmaxxers.com/pages/best...NOkpnWh9X1O_wMFJmpR4fUUMheme64b5MbVXWIkfQkZ_Z

​

​

 

[Dzitsu]

Dnr water shit guide mirin this guide isnt flopping on my watch @Mandy? @Currycelloser @True Spaniard @leea @copevictim @rand anon @chudlite67 @dontcallthemfoidsbro @naomimisora @InnerEarthMystic @saccharinesaint

 

[hghosttttt]

shoulda marked it guide but mirin thread

 

[copevictim]

bookmarked will read later

 

[Dzitsu]

shoulda marked it guide but mirin thread

Oops forgot changed it now

 

[hghosttttt]

Dnr water shit guide mirin this guide isnt flopping on my watch @Mandy? @Currycelloser @True Spaniard @leea @copevictim @rand anon @chudlite67 @dontcallthemfoidsbro @naomimisora @InnerEarthMystic @saccharinesaint

thanks for the tag

 

[leea]

Well written will read

 

[True Spaniard]

Table of contents

Overview

Macros + Calories

Protein

Carbohydrates

Fats

Supplements

Healthy meal recipes

Foods to avoid


Overview



Your diet directly dictates physical attractiveness by controlling skin clarity, body composition, hair strength, and facial structure expression. What you eat provides the literal building blocks for cellular turnover, hormonal balance, and tissue repair that external cosmetics cannot replicate.


The exact ideal diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity). However, the basic principles of what constitutes a good diet remain the same:

adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;

balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;

moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;

diversity: inclusion of a wide variety of nutritious foods within and across food groups.


Macros + Calories


Calculate your macros and calories ratio according to your goals:


https://www.calculator.net/macro-calculator.html


https://www.calculator.net/calorie-calculator.html


You can track calories and macros intake using apps like Myfitnesspal. Most accurate way to do it is to cook your own food so you have all the measurements of the ingredients. If you use store bought food check the macros at the back of the box.



Protein



You should be aiming for atleast 0.8 - 1g protein per pound of target body weight (roughly 25–35% of total calories). It builds and repairs tissues, supports the immune function, regulates hormones, and promotes fullness to help with weight management.


Best sources for protein


The best sources are gonna be ones that not only provide protein, but also the nutrients you need. But of course you can opt for pure protein foods when needed.



Organ meat such as Beef liver is probably the best thing you can eat as it not only contains ~27g of protein per 100g, but is also packed with massive (did someone say massive) amounts of Vitamin A, B12, iron, copper, and choline.


The kidney and heart come in second as they are extremely high in B-complex vitamins, selenium, and iron, and around the same amount of protein.


Seafood like Oysters and clams contain ~23g protein per 85g, and provide high zinc, iron, vitamin B12, omega-3, selenium and copper. They’re low in kcals, fat and carbs, while being high in protein.


Salmon has 20-22g protein per 100g, tuna (canned or cooked) has 24-28g protein per 100g, and mackerel has 19-20g protein per 100g. All three also contain essential omega-3 fatty acids, Vitamin D, and selenium.


Lean Meats and Poultry such as chicken and turkey breasts contain ~25-30g of protein per 100g with very little fat. Chicken breasts contain vitamin B3, selenium and phosphorus. Turkey breasts contain choline, zinc and iron.


Lean beef and lamb contain ~25-29g of protein per 100g and high amounts of bioavailable protein, iron, zinc, and B-vitamins, though beef generally offers a higher protein-to-calorie ratio while lamb provides higher levels of omega-3 fatty acids.


Eggs are my personal favorite source of protein. They’re inexpensive and accessible. 6g protein per egg so if you just eat 3 eggs every morning that’s getting you 18g protein right after waking up. They contain almost every essential vitamin and minerals such as Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A, Phosphorus, Iron, Lutein and Zeaxanthin.


Dairy products are great as they provide calcium and nutrients along with protein. Greek yogurt will be your best option here. It contains 10g protein per 100g, and has low lactose content so most likely will not have any negative effects on your skin (unlike milk for a lot of people). It’s also typically low in calories so amazing if you’re trying to lose weight.



Carbohydrates



The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.


Healthy carb sources


The healthiest sources for carbs are typically ones that are unprocessed or minimally processed, and contain vitamins, minerals and fiber. Unhealthier sources of carbs are ones that are easily digested and contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
​

• Quinoa contains 70% carbs, is gluten-free, is rich in minerals, and is also a source of protein and fiber​
• Whole grain oats and bread are high in both carbs and fiber​
• Vegetables e.g. sweet potatoes contain 20g carbs per 100g, and are high in vitamin A, vitamin C, potassium and antioxidants​
• Fruits e.g. bananas, oranges, grapefruit and blueberries are rich in vitamins, minerals and antioxidants.​
• Beans e.g. chickpeas and kidney beans which are not only high in carbs but also contain protein​
• Buckwheat​

Unhealthy carb sources
​

• White bread​
• White rice​
• Sugary drinks, sodas and fruit juices​
• Pasta​
• Fries and chips​
• Flavored yogurts​
• Sugary cereals​

Fats



The difference between healthy and unhealthy fat is that healthy fats lower bad cholesterol, support cells, provide essential omega-3 and omega-6 fatty acids, reduce swelling, support brain power, and keep your heart strong, while unhealthy fats raise bad LDL cholesterol levels, have zero health benefits, raise blood pressure, and raise the risk of heart disease


Healthy fat sources
​

• Avocados are 80% fat and are also packed with antioxidants. They’re also a good source of fiber and favorable effects on cholesterol profiles​
• Eggs contain ~5g fat per egg. Another great reason to eat eggs daily other than the protein and other benefits.​
• Fatty fish such as salmon, trout, anchovies, mackerel, sardines, and herring. Another great source that contains protein, fat (7-15g per 100g) and is loaded with amazing nutrients.​
• Nuts are high in fat, fiber and protein. They contain lots of vitamin E and magnesium (that most people dont get enough of). Healthy nuts include almonds, walnuts and macadamia nuts.​
• Chia seeds contain 11g fat per 28g. They’re also high in carbs and fiber and filled with omega-3.​
• Plant oils arent ideal exactly but they’re better than the other oil alternatives as they’re made up of mostly healthy fats.​

Supplements



Optional but help a lot



Creatine Monohydrate: 3-5mg daily. increases muscle strength, boosts high-intensity exercise performance, supports lean mass growth, and aids overall muscle recovery.


Magnesium Glycinate: 200-400mg daily an hour before bed. helps with sleep, stress, muscle relaxation, and overall health. 50-80% of Americans don't get enough.


Vitamin D3: 2,000-5,000 IU daily, taken with a meal containing fat for optimal absorption. improves calcium and phosphorus absorption, strengthens bones, supports immune defense, regulates mood, and maintains muscle function. unless you’re in the sun year-round you’re probably deficient. Deficiency is linked to lower testosterone, poor immune function, worse mood, and compromised skin health.


Ashwagandha: 300-600mg daily. 23-30% reduction in cortisol levels and 10-22% increase in test for men.


Zinc: 15-30mg daily. powers immune function, accelerates wound healing, supports DNA synthesis, and maintains senses like taste and smell. clears acne, reduces skin redness, protects against premature aging, and strengthens hair and nails.


Omega-3: 1,000-2,000mg daily. Reduces inflammation, supports skin hydration and elasticity, and supports cardiovascular and brain health.



Healthy meal recipes



Just some links i found if you need actual meal ideas


https://www.bbc.co.uk/food/collections/power_up_on_protein



https://www.eatingwell.com/easy-high-protein-high-fiber-dinners-for-weight-loss-11991224



Foods to avoid



It’s okay to eat unhealthy occasionally or you might end up binging all at once. But you should be avoiding these most of the time.


​

• Sugar. Basically anything sweet besides fruits​
• Soft drinks and energy drinks​
• White carbohydrates. Bread, pasta, potatoes, rice, cookies, cake, pancakes etc​
• Processed and high-fat meats. bacon, ham, pepperoni, hot dogs etc​
• Salt. recommended amount is 1,500 mg per day. 1 ½ teaspoons (8,500 mg) salt is about 3,400 mg of sodium.​

​

Spoiler: Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11723311/

https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/

https://www.who.int/health-topics/nutrition#tab=tab_1

https://www.health.harvard.edu/diet...-protein-sources-to-include-in-a-healthy-diet

https://health.osu.edu/wellness/exercise-and-nutrition/healthiest-animal-protein-sources

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/12-healthy-high-carb-foods#TOC_TITLE_HDR_6

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#summary

https://www.health.harvard.edu/healthy-aging-and-longevity/which-foods-dont-belong-in-a-healthy-diet

https://looksmaxxers.com/pages/best...NOkpnWh9X1O_wMFJmpR4fUUMheme64b5MbVXWIkfQkZ_Z

​

​

Bookmarked, will read soon, mirin

 

[Luffy]

Eggs are my personal favorite source of protein.

White rice

These are the main 2 point I disagree with.

Rice can be used as a beneficial carb source to restore lost energy post workout. Yes it is not as nutrient dense as others but as a carb intake it is still very good.

Eggs are pretty mid when it comes to protein. Yes it is a good food for the micros, but when put in a protein section it is sub-par. 20g for 4 eggs is just not that good.

 

[the lavo]

Table of contents

Overview

Macros + Calories

Protein

Carbohydrates

Fats

Supplements

Healthy meal recipes

Foods to avoid


Overview



Your diet directly dictates physical attractiveness by controlling skin clarity, body composition, hair strength, and facial structure expression. What you eat provides the literal building blocks for cellular turnover, hormonal balance, and tissue repair that external cosmetics cannot replicate.


The exact ideal diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity). However, the basic principles of what constitutes a good diet remain the same:

adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;

balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;

moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;

diversity: inclusion of a wide variety of nutritious foods within and across food groups.


Macros + Calories


Calculate your macros and calories ratio according to your goals:


https://www.calculator.net/macro-calculator.html


https://www.calculator.net/calorie-calculator.html


You can track calories and macros intake using apps like Myfitnesspal. Most accurate way to do it is to cook your own food so you have all the measurements of the ingredients. If you use store bought food check the macros at the back of the box.



Protein



You should be aiming for atleast 0.8 - 1g protein per pound of target body weight (roughly 25–35% of total calories). It builds and repairs tissues, supports the immune function, regulates hormones, and promotes fullness to help with weight management.


Best sources for protein


The best sources are gonna be ones that not only provide protein, but also the nutrients you need. But of course you can opt for pure protein foods when needed.



Organ meat such as Beef liver is probably the best thing you can eat as it not only contains ~27g of protein per 100g, but is also packed with massive (did someone say massive) amounts of Vitamin A, B12, iron, copper, and choline.


The kidney and heart come in second as they are extremely high in B-complex vitamins, selenium, and iron, and around the same amount of protein.


Seafood like Oysters and clams contain ~23g protein per 85g, and provide high zinc, iron, vitamin B12, omega-3, selenium and copper. They’re low in kcals, fat and carbs, while being high in protein.


Salmon has 20-22g protein per 100g, tuna (canned or cooked) has 24-28g protein per 100g, and mackerel has 19-20g protein per 100g. All three also contain essential omega-3 fatty acids, Vitamin D, and selenium.


Lean Meats and Poultry such as chicken and turkey breasts contain ~25-30g of protein per 100g with very little fat. Chicken breasts contain vitamin B3, selenium and phosphorus. Turkey breasts contain choline, zinc and iron.


Lean beef and lamb contain ~25-29g of protein per 100g and high amounts of bioavailable protein, iron, zinc, and B-vitamins, though beef generally offers a higher protein-to-calorie ratio while lamb provides higher levels of omega-3 fatty acids.


Eggs are my personal favorite source of protein. They’re inexpensive and accessible. 6g protein per egg so if you just eat 3 eggs every morning that’s getting you 18g protein right after waking up. They contain almost every essential vitamin and minerals such as Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A, Phosphorus, Iron, Lutein and Zeaxanthin.


Dairy products are great as they provide calcium and nutrients along with protein. Greek yogurt will be your best option here. It contains 10g protein per 100g, and has low lactose content so most likely will not have any negative effects on your skin (unlike milk for a lot of people). It’s also typically low in calories so amazing if you’re trying to lose weight.



Carbohydrates



The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.


Healthy carb sources


The healthiest sources for carbs are typically ones that are unprocessed or minimally processed, and contain vitamins, minerals and fiber. Unhealthier sources of carbs are ones that are easily digested and contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
​

• Quinoa contains 70% carbs, is gluten-free, is rich in minerals, and is also a source of protein and fiber​
• Whole grain oats and bread are high in both carbs and fiber​
• Vegetables e.g. sweet potatoes contain 20g carbs per 100g, and are high in vitamin A, vitamin C, potassium and antioxidants​
• Fruits e.g. bananas, oranges, grapefruit and blueberries are rich in vitamins, minerals and antioxidants.​
• Beans e.g. chickpeas and kidney beans which are not only high in carbs but also contain protein​
• Buckwheat​

Unhealthy carb sources
​

• White bread​
• White rice​
• Sugary drinks, sodas and fruit juices​
• Pasta​
• Fries and chips​
• Flavored yogurts​
• Sugary cereals​

Fats



The difference between healthy and unhealthy fat is that healthy fats lower bad cholesterol, support cells, provide essential omega-3 and omega-6 fatty acids, reduce swelling, support brain power, and keep your heart strong, while unhealthy fats raise bad LDL cholesterol levels, have zero health benefits, raise blood pressure, and raise the risk of heart disease


Healthy fat sources
​

• Avocados are 80% fat and are also packed with antioxidants. They’re also a good source of fiber and favorable effects on cholesterol profiles​
• Eggs contain ~5g fat per egg. Another great reason to eat eggs daily other than the protein and other benefits.​
• Fatty fish such as salmon, trout, anchovies, mackerel, sardines, and herring. Another great source that contains protein, fat (7-15g per 100g) and is loaded with amazing nutrients.​
• Nuts are high in fat, fiber and protein. They contain lots of vitamin E and magnesium (that most people dont get enough of). Healthy nuts include almonds, walnuts and macadamia nuts.​
• Chia seeds contain 11g fat per 28g. They’re also high in carbs and fiber and filled with omega-3.​
• Plant oils arent ideal exactly but they’re better than the other oil alternatives as they’re made up of mostly healthy fats.​

Supplements



Optional but help a lot



Creatine Monohydrate: 3-5mg daily. increases muscle strength, boosts high-intensity exercise performance, supports lean mass growth, and aids overall muscle recovery.


Magnesium Glycinate: 200-400mg daily an hour before bed. helps with sleep, stress, muscle relaxation, and overall health. 50-80% of Americans don't get enough.


Vitamin D3: 2,000-5,000 IU daily, taken with a meal containing fat for optimal absorption. improves calcium and phosphorus absorption, strengthens bones, supports immune defense, regulates mood, and maintains muscle function. unless you’re in the sun year-round you’re probably deficient. Deficiency is linked to lower testosterone, poor immune function, worse mood, and compromised skin health.


Ashwagandha: 300-600mg daily. 23-30% reduction in cortisol levels and 10-22% increase in test for men.


Zinc: 15-30mg daily. powers immune function, accelerates wound healing, supports DNA synthesis, and maintains senses like taste and smell. clears acne, reduces skin redness, protects against premature aging, and strengthens hair and nails.


Omega-3: 1,000-2,000mg daily. Reduces inflammation, supports skin hydration and elasticity, and supports cardiovascular and brain health.



Healthy meal recipes



Just some links i found if you need actual meal ideas


https://www.bbc.co.uk/food/collections/power_up_on_protein



https://www.eatingwell.com/easy-high-protein-high-fiber-dinners-for-weight-loss-11991224



Foods to avoid



It’s okay to eat unhealthy occasionally or you might end up binging all at once. But you should be avoiding these most of the time.


​

• Sugar. Basically anything sweet besides fruits​
• Soft drinks and energy drinks​
• White carbohydrates. Bread, pasta, potatoes, rice, cookies, cake, pancakes etc​
• Processed and high-fat meats. bacon, ham, pepperoni, hot dogs etc​
• Salt. recommended amount is 1,500 mg per day. 1 ½ teaspoons (8,500 mg) salt is about 3,400 mg of sodium.​

​

Spoiler: Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11723311/

https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/

https://www.who.int/health-topics/nutrition#tab=tab_1

https://www.health.harvard.edu/diet...-protein-sources-to-include-in-a-healthy-diet

https://health.osu.edu/wellness/exercise-and-nutrition/healthiest-animal-protein-sources

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/12-healthy-high-carb-foods#TOC_TITLE_HDR_6

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#summary

https://www.health.harvard.edu/healthy-aging-and-longevity/which-foods-dont-belong-in-a-healthy-diet

https://looksmaxxers.com/pages/best...NOkpnWh9X1O_wMFJmpR4fUUMheme64b5MbVXWIkfQkZ_Z

​

​

DNR

Where is tldr

 

[Dzitsu]

Rice can be used as a beneficial carb source to restore lost energy post workout. Yes it is not as nutrient dense as others but as a carb intake it is still very good.

Yeah but you could get that with whole grain rice

Eggs are pretty mid when it comes to protein. Yes it is a good food for the micros, but when put in a protein section it is sub-par. 20g for 4 eggs is just not that good.

true i meant more in a theyre cheap and accessible way

 

[Dzitsu]

Where is tldr

Eat whatever you want bro thinks its in the diet

 

[Mandy?]

Table of contents

Overview

Macros + Calories

Protein

Carbohydrates

Fats

Supplements

Healthy meal recipes

Foods to avoid


Overview



Your diet directly dictates physical attractiveness by controlling skin clarity, body composition, hair strength, and facial structure expression. What you eat provides the literal building blocks for cellular turnover, hormonal balance, and tissue repair that external cosmetics cannot replicate.


The exact ideal diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity). However, the basic principles of what constitutes a good diet remain the same:

adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;

balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;

moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;

diversity: inclusion of a wide variety of nutritious foods within and across food groups.​

Fair

Macros + Calories


Calculate your macros and calories ratio according to your goals:


https://www.calculator.net/macro-calculator.html


https://www.calculator.net/calorie-calculator.html


You can track calories and macros intake using apps like Myfitnesspal. Most accurate way to do it is to cook your own food so you have all the measurements of the ingredients. If you use store bought food check the macros at the back of the box.



Protein



You should be aiming for atleast 0.8 - 1g protein per pound of target body weight (roughly 25–35% of total calories). It builds and repairs tissues, supports the immune function, regulates hormones, and promotes fullness to help with weight management.​

Standard

Best sources for protein


The best sources are gonna be ones that not only provide protein, but also the nutrients you need. But of course you can opt for pure protein foods when needed.



Organ meat such as Beef liver is probably the best thing you can eat as it not only contains ~27g of protein per 100g, but is also packed with massive (did someone say massive) amounts of Vitamin A, B12, iron, copper, and choline.​

Liver probably only once or twice a week,hypervitaminosis A does exist and isnt strictly based off supplements.

The kidney and heart come in second as they are extremely high in B-complex vitamins, selenium, and iron, and around the same amount of protein.​

True,especially heart has Q10. No ones eating kidney though,tastes like dogshit.

Seafood like Oysters and clams contain ~23g protein per 85g, and provide high zinc, iron, vitamin B12, omega-3, selenium and copper. They’re low in kcals, fat and carbs, while being high in protein.​

Also occasionally due to very high zinc content.

Salmon has 20-22g protein per 100g, tuna (canned or cooked) has 24-28g protein per 100g, and mackerel has 19-20g protein per 100g. All three also contain essential omega-3 fatty acids, Vitamin D, and selenium.​

I love it. Though salmon is overrated,herring mogs it to death.

Lean Meats and Poultry such as chicken and turkey breasts contain ~25-30g of protein per 100g with very little fat. Chicken breasts contain vitamin B3, selenium and phosphorus. Turkey breasts contain choline, zinc and iron.​

The issue with chicken nowadays is how it’s raised. The broiler 300 for example,only gets to live for 40 days on a space of a A4 paper and is fed mostly grain. Since chicken are monogastric,their fatty acid profile reflects anything they eat. And if fed only corn it will increase unnecessary linoleic acid levels (n-6),reduce the n-3 content in ratio. And increase the total PUFA ratio. Their living conditions and short life also prevent myoglobin and micronurtient accumulation.

Lean beef and lamb contain ~25-29g of protein per 100g and high amounts of bioavailable protein, iron, zinc, and B-vitamins, though beef generally offers a higher protein-to-calorie ratio while lamb provides higher levels of omega-3 fatty acids.​

Nice,I love lamb.

Eggs are my personal favorite source of protein. They’re inexpensive and accessible. 6g protein per egg so if you just eat 3 eggs every morning that’s getting you 18g protein right after waking up. They contain almost every essential vitamin and minerals such as Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A, Phosphorus, Iron, Lutein and Zeaxanthin.​

Eggs exactly like chicken depend on quality. N-6 to n-3 ratios and total PUFA content means it can be overdone. But 3 eggs are very good,in range.

Dairy products are great as they provide calcium and nutrients along with protein. Greek yogurt will be your best option here. It contains 10g protein per 100g, and has low lactose content so most likely will not have any negative effects on your skin (unlike milk for a lot of people). It’s also typically low in calories so amazing if you’re trying to lose weight.​

Dairy is the number 1 best protein source,unlike red non gelatinous cuts of meat it has lower methionine. It has higher tryptophan content which at night is crucial for melatonin synthesis.

Carbohydrates



The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.


Healthy carb sources


The healthiest sources for carbs are typically ones that are unprocessed or minimally processed, and contain vitamins, minerals and fiber. Unhealthier sources of carbs are ones that are easily digested and contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
​

• Quinoa contains 70% carbs, is gluten-free, is rich in minerals, and is also a source of protein and fiber​
• Whole grain oats and bread are high in both carbs and fiber​
• Vegetables e.g. sweet potatoes contain 20g carbs per 100g, and are high in vitamin A, vitamin C, potassium and antioxidants​
• Fruits e.g. bananas, oranges, grapefruit and blueberries are rich in vitamins, minerals and antioxidants.​
• Beans e.g. chickpeas and kidney beans which are not only high in carbs but also contain protein​
• Buckwheat​

Unhealthy carb sources
​

• White bread​
• White rice​
• Sugary drinks, sodas and fruit juices​
• Pasta​
• Fries and chips​
• Flavored yogurts​
• Sugary cereals​

​

In my opinion this is quite a joke. Quinoa is nice but I don’t think many people prefer it. Whole grain bread is solid,standard starches are good. Sweet potato is insanely overrated but I understand it takes deep biochemical understanding for this. The vitamin C in sweet potatoes gets nuked in cooking,the “vitamin A” is not preformed rather ß-carotene. And let me tell you about ß-carotene. Half of women can not convert ß-carotene into vitamin A at all or just insanely low. ß-carotene to vitamin A conversion is dependent on T3 status,low T3 means lower conversion. Also the conversion ratio of 12:1 is outdated,recent research shows that it’s much worse. And you must differentiate between tubers and vegetables,tubers are underground storage units (like the potato) and vegetables are simply green leafs which need cooking to offset anti nutrients such as phytic acid. Fruits are good,but they’re below than starches. Humans have been exposed to starches for ages more,seen in how many AMY1 copies we have meanwhile fruit exposure year round has only been a thing in the past 200 years and I recommend looking into the uric acid cycle.

Fats



The difference between healthy and unhealthy fat is that healthy fats lower bad cholesterol, support cells, provide essential omega-3 and omega-6 fatty acids, reduce swelling, support brain power, and keep your heart strong, while unhealthy fats raise bad LDL cholesterol levels, have zero health benefits, raise blood pressure, and raise the risk of heart disease


Healthy fat sources
​

• Avocados are 80% fat and are also packed with antioxidants. They’re also a good source of fiber and favorable effects on cholesterol profiles​

Dietary saturated fat and cholesterol intake does not equal better cardiovascular health. It’s strictly dependent on the LDLR,oxidation rates and differenation between sbLDL and lbLDL.

• 
  
• Eggs contain ~5g fat per egg. Another great reason to eat eggs daily other than the protein and other benefits.​

Not the best fat source to fatty acid split unless high quality of course.

• 
  
• Fatty fish such as salmon, trout, anchovies, mackerel, sardines, and herring. Another great source that contains protein, fat (7-15g per 100g) and is loaded with amazing nutrients.​

Omega 3 fatty acids are extremely vulnerable to heat due their 75kj/mmol stability,raw is law here.

• 
  
• Nuts are high in fat, fiber and protein. They contain lots of vitamin E and magnesium (that most people dont get enough of). Healthy nuts include almonds, walnuts and macadamia nuts.​

overly filled with n-6 or the poor converted ALA,the tradeoff is not worth it. Nuts need tons of processing to even look appealing.

• 
  
• Chia seeds contain 11g fat per 28g. They’re also high in carbs and fiber and filled with omega-3.​

ALA is a poor omega 3,it converts only about 5-10% into DHA. Due to this fact,it’s prone to ß-oxidation,and you don’t necessarily want ALA in TCA and Aceytl-COA cycle

• 
  
• Plant oils arent ideal exactly but they’re better than the other oil alternatives as they’re made up of mostly healthy fats.​

Unrefined Palm oil is the only ideal plant oil. It has a 50/40/10 split which is closest to human cells and has forms of vitamin E that penetrate the lipid bilayer approx 40-60x better than regular variants. (Also has Q10)

Supplements



Optional but help a lot



Creatine Monohydrate: 3-5mg daily. increases muscle strength, boosts high-intensity exercise performance, supports lean mass growth, and aids overall muscle recovery.
​

Not necessary but can be beneficial, in my opinion one of the most overrated ones.

Magnesium Glycinate: 200-400mg daily an hour before bed. helps with sleep, stress, muscle relaxation, and overall health. 50-80% of Americans don't get enough.​

Yes I agree.

Vitamin D3: 2,000-5,000 IU daily, taken with a meal containing fat for optimal absorption. improves calcium and phosphorus absorption, strengthens bones, supports immune defense, regulates mood, and maintains muscle function. unless you’re in the sun year-round you’re probably deficient. Deficiency is linked to lower testosterone, poor immune function, worse mood, and compromised skin health.
​

Just get sun or eat herring.

Ashwagandha: 300-600mg daily. 23-30% reduction in cortisol levels and 10-22% increase in test for men.​

Ashwagandha is a psyop created by Michelle Obama to dull your aura.

Zinc: 15-30mg daily. powers immune function, accelerates wound healing, supports DNA synthesis, and maintains senses like taste and smell. clears acne, reduces skin redness, protects against premature aging, and strengthens hair and nails.​

Maybe…though not needed with adequate dietary intake.

Omega-3: 1,000-2,000mg daily. Reduces inflammation, supports skin hydration and elasticity, and supports cardiovascular and brain health.​

Heres the thing with omega 3 supplements,all are oxidized free radical supplements. Unlike raw fish which has no oxidized DHA,the process of extracting fats from fish membranes require high heat. And I said before,DHA and EPA are extremely prone to high heat to the 75kj thermogenic stability. Even if you manage to get a supplement with stable extraction,the fact that it sits for months on shelves before it gets to your store causes slow degradation of DHA and EPA in room temperature.




Alright thank you for the tag.

 

[Mandy?]

What could be also useful is cooking methods,what to cook or not and the mention of differences between gelatinous cuts and non gelatinous ones. Not all meat have a similar amino acid profile. Non gelatinous cuts typically have higher methionine while gelatinous once tend to have more glycine. And you don’t want too much methionine.

 

[Mandy?]

Fair

Standard

Liver probably only once or twice a week,hypervitaminosis A does exist and isnt strictly based off supplements.

True,especially heart has Q10. No ones eating kidney though,tastes like dogshit.

Also occasionally due to very high zinc content.

I love it. Though salmon is overrated,herring mogs it to death.

The issue with chicken nowadays is how it’s raised. The broiler 300 for example,only gets to live for 40 days on a space of a A4 paper and is fed mostly grain. Since chicken are monogastric,their fatty acid profile reflects anything they eat. And if fed only corn it will increase unnecessary linoleic acid levels (n-6),reduce the n-3 content in ratio. And increase the total PUFA ratio. Their living conditions and short life also prevent myoglobin and micronurtient accumulation.

Nice,I love lamb.

Eggs exactly like chicken depend on quality. N-6 to n-3 ratios and total PUFA content means it can be overdone. But 3 eggs are very good,in range.

Dairy is the number 1 best protein source,unlike red non gelatinous cuts of meat it has lower methionine. It has higher tryptophan content which at night is crucial for melatonin synthesis.

In my opinion this is quite a joke. Quinoa is nice but I don’t think many people prefer it. Whole grain bread is solid,standard starches are good. Sweet potato is insanely overrated but I understand it takes deep biochemical understanding for this. The vitamin C in sweet potatoes gets nuked in cooking,the “vitamin A” is not preformed rather ß-carotene. And let me tell you about ß-carotene. Half of women can not convert ß-carotene into vitamin A at all or just insanely low. ß-carotene to vitamin A conversion is dependent on T3 status,low T3 means lower conversion. Also the conversion ratio of 12:1 is outdated,recent research shows that it’s much worse. And you must differentiate between tubers and vegetables,tubers are underground storage units (like the potato) and vegetables are simply green leafs which need cooking to offset anti nutrients such as phytic acid. Fruits are good,but they’re below than starches. Humans have been exposed to starches for ages more,seen in how many AMY1 copies we have meanwhile fruit exposure year round has only been a thing in the past 200 years and I recommend looking into the uric acid cycle.

Dietary saturated fat and cholesterol intake does not equal better cardiovascular health. It’s strictly dependent on the LDLR,oxidation rates and differenation between sbLDL and lbLDL.

Not the best fat source to fatty acid split unless high quality of course.

Omega 3 fatty acids are extremely vulnerable to heat due their 75kj/mmol stability,raw is law here.

overly filled with n-6 or the poor converted ALA,the tradeoff is not worth it. Nuts need tons of processing to even look appealing.

ALA is a poor omega 3,it converts only about 5-10% into DHA. Due to this fact,it’s prone to ß-oxidation,and you don’t necessarily want ALA in TCA and Aceytl-COA cycle

Unrefined Palm oil is the only ideal plant oil. It has a 50/40/10 split which is closest to human cells and has forms of vitamin E that penetrate the lipid bilayer approx 40-60x better than regular variants. (Also has Q10)

Not necessary but can be beneficial, in my opinion one of the most overrated ones.

Yes I agree.

Just get sun or eat herring.

Ashwagandha is a psyop created by Michelle Obama to dull your aura.

Maybe…though not needed with adequate dietary intake.

Heres the thing with omega 3 supplements,all are oxidized free radical supplements. Unlike raw fish which has no oxidized DHA,the process of extracting fats from fish membranes require high heat. And I said before,DHA and EPA are extremely prone to high heat to the 75kj thermogenic stability. Even if you manage to get a supplement with stable extraction,the fact that it sits for months on shelves before it gets to your store causes slow degradation of DHA and EPA in room temperature.




Alright thank you for the tag.

What could be also useful is cooking methods,what to cook or not and the mention of differences between gelatinous cuts and non gelatinous ones. Not all meat have a similar amino acid profile. Non gelatinous cuts typically have higher methionine while gelatinous once tend to have more glycine. And you don’t want too much methionine.

@Currycelloser good takes? Also check this thread out yourself

 

[Dzitsu]

@Mandy? Holy how do you know all this off the top of your head
But ill try to fix some

 

[Mandy?]

What could be also useful is cooking methods,what to cook or not and the mention of differences between gelatinous cuts and non gelatinous ones. Not all meat have a similar amino acid profile. Non gelatinous cuts typically have higher methionine while gelatinous once tend to have more glycine. And you don’t want too much methionine.

Also more details on carbs could help,yes you used a micronurtient tracker per weight and activity but broad amount could be nice.

 

[Mandy?]

@Mandy? Holy how do you know all this off the top of your head
But ill try to fix some

I’ve into this since I was 13 and I like to do this for fun on the daily.

 

[Luffy]

@Mandy? could you dissect my gym guide like this? If not I understand but I’m just tryna figure out what to improve on aswell.

 

[Mandy?]

Dietary saturated fat and cholesterol intake does not equal better cardiovascular health. It’s strictly dependent on the LDLR,oxidation rates and differenation between sbLDL and lbLDL.

it’s dependent on EPA and T3. T3 preserves LDLR function and EPA keeps the ratio of small buoyant LDL (sbLDL) and large buoyant LDL (lbLDL) in check. you typically want more lbLDL,why? Because lbLDL has higher affinity of the ApoB100 of the LDLR while sbLDL typically has lower affinity for the ApoB100. The lower affinity means less LDL clearance which exposes it longer to the bloodstream for oxidation such as 4-HNE and more arterial plaque. What promotes bad cholesterol status? Not dietary intake of saturated fat or cholesterol,the answer are the omega 6s especially linoleic acid. Once oxidized,4-HNE can attack and oxidize sbLDL and thiol and selenol groups (T3) which can indirectly lower hepatic LDLR function.

 

[Mandy?]

@Mandy? could you dissect my gym guide like this? If not I understand but I’m just tryna figure out what to improve on aswell.

Maybe,send link.

 

[Luffy]

Maybe,send link.

I’ll still send it but looking back there is not a lot of nutrition information in it bc it wasn’t the main focus

Guide GYM GIGA-GUIDE (GTFIH)

Tuesday at 4:33 AM

THREAD SONG




What is this so called “Gig-Guide”?
In this guide I will be going over everything you need for the gym including; equipment, split/overall workout advice, and your diet.

Gym Equipment
For the equipment, I will be putting it into 3 tiers. Tier 1, must have, Tier 2, useful, Tier 3, waste of money.

Tier 1

Lifting straps (with D-ring)- Lifting straps are the most important piece of...​

• Luffy
• Replies: 32
• Forum: Bodybuilding

• 
• 

 

[Dzitsu]

Sweet potato is insanely overrated but I understand it takes deep biochemical understanding for this. The vitamin C in sweet potatoes gets nuked in cooking,the “vitamin A” is not preformed rather ß-carotene. And let me tell you about ß-carotene. Half of women can not convert ß-carotene into vitamin A at all or just insanely low. ß-carotene to vitamin A conversion is dependent on T3 status,low T3 means lower conversion. Also the conversion ratio of 12:1 is outdated,recent research shows that it’s much worse. And you must differentiate between tubers and vegetables,tubers are underground storage units (like the potato) and vegetables are simply green leafs which need cooking to offset anti nutrients such as phytic acid.

So what would you recommend instead of sweet potatoes

 

[Mandy?]

So what would you recommend instead of sweet potatoes

Normal potato

 

[disa]

Fair

Standard

Liver probably only once or twice a week,hypervitaminosis A does exist and isnt strictly based off supplements.

True,especially heart has Q10. No ones eating kidney though,tastes like dogshit.

Also occasionally due to very high zinc content.

I love it. Though salmon is overrated,herring mogs it to death.

The issue with chicken nowadays is how it’s raised. The broiler 300 for example,only gets to live for 40 days on a space of a A4 paper and is fed mostly grain. Since chicken are monogastric,their fatty acid profile reflects anything they eat. And if fed only corn it will increase unnecessary linoleic acid levels (n-6),reduce the n-3 content in ratio. And increase the total PUFA ratio. Their living conditions and short life also prevent myoglobin and micronurtient accumulation.

Nice,I love lamb.

Eggs exactly like chicken depend on quality. N-6 to n-3 ratios and total PUFA content means it can be overdone. But 3 eggs are very good,in range.

Dairy is the number 1 best protein source,unlike red non gelatinous cuts of meat it has lower methionine. It has higher tryptophan content which at night is crucial for melatonin synthesis.

In my opinion this is quite a joke. Quinoa is nice but I don’t think many people prefer it. Whole grain bread is solid,standard starches are good. Sweet potato is insanely overrated but I understand it takes deep biochemical understanding for this. The vitamin C in sweet potatoes gets nuked in cooking,the “vitamin A” is not preformed rather ß-carotene. And let me tell you about ß-carotene. Half of women can not convert ß-carotene into vitamin A at all or just insanely low. ß-carotene to vitamin A conversion is dependent on T3 status,low T3 means lower conversion. Also the conversion ratio of 12:1 is outdated,recent research shows that it’s much worse. And you must differentiate between tubers and vegetables,tubers are underground storage units (like the potato) and vegetables are simply green leafs which need cooking to offset anti nutrients such as phytic acid. Fruits are good,but they’re below than starches. Humans have been exposed to starches for ages more,seen in how many AMY1 copies we have meanwhile fruit exposure year round has only been a thing in the past 200 years and I recommend looking into the uric acid cycle.

Dietary saturated fat and cholesterol intake does not equal better cardiovascular health. It’s strictly dependent on the LDLR,oxidation rates and differenation between sbLDL and lbLDL.

Not the best fat source to fatty acid split unless high quality of course.

Omega 3 fatty acids are extremely vulnerable to heat due their 75kj/mmol stability,raw is law here.

overly filled with n-6 or the poor converted ALA,the tradeoff is not worth it. Nuts need tons of processing to even look appealing.

ALA is a poor omega 3,it converts only about 5-10% into DHA. Due to this fact,it’s prone to ß-oxidation,and you don’t necessarily want ALA in TCA and Aceytl-COA cycle

Unrefined Palm oil is the only ideal plant oil. It has a 50/40/10 split which is closest to human cells and has forms of vitamin E that penetrate the lipid bilayer approx 40-60x better than regular variants. (Also has Q10)

Not necessary but can be beneficial, in my opinion one of the most overrated ones.

Yes I agree.

Just get sun or eat herring.

Ashwagandha is a psyop created by Michelle Obama to dull your aura.

Maybe…though not needed with adequate dietary intake.

Heres the thing with omega 3 supplements,all are oxidized free radical supplements. Unlike raw fish which has no oxidized DHA,the process of extracting fats from fish membranes require high heat. And I said before,DHA and EPA are extremely prone to high heat to the 75kj thermogenic stability. Even if you manage to get a supplement with stable extraction,the fact that it sits for months on shelves before it gets to your store causes slow degradation of DHA and EPA in room temperature.




Alright thank you for the tag.

https://looksmax.gg/threads/lords-nutrition-handbook-mega-thread.22481/ Thoughts on this guide?

 

[Mandy?]

https://looksmax.gg/threads/lords-nutrition-handbook-mega-thread.22481/ Thoughts on this guide?

Oh the horror dont remind me I was a dumbass

 

[Carcinogenic]

mirin will read later bookmarked

 

[Mandy?]

I’ve into this since I was 13 and I like to do this for fun on the daily.

it’s dependent on EPA and T3. T3 preserves LDLR function and EPA keeps the ratio of small buoyant LDL (sbLDL) and large buoyant LDL (lbLDL) in check. you typically want more lbLDL,why? Because lbLDL has higher affinity of the ApoB100 of the LDLR while sbLDL typically has lower affinity for the ApoB100. The lower affinity means less LDL clearance which exposes it longer to the bloodstream for oxidation such as 4-HNE and more arterial plaque. What promotes bad cholesterol status? Not dietary intake of saturated fat or cholesterol,the answer are the omega 6s especially linoleic acid. Once oxidized,4-HNE can attack and oxidize sbLDL and thiol and selenol groups (T3) which can indirectly lower hepatic LDLR function.

@Dzitsu some things you may have not seen because you didn’t rep. Last one is holy yap but might be useful to your information to understand how cholesterol functions and how dietary cholesterol isnt inherently evil in cases. If any specific questions come to mind ask but I’m not as often on forums so I might take a while.

 

[Dzitsu]

@Dzitsu some things you may have not seen because you didn’t rep. Last one is holy yap but might be useful to your information to understand how cholesterol functions and how dietary cholesterol isnt inherently evil in cases. If any specific questions come to mind ask but I’m not as often on forums so I might take a while.

Very useful thanks bro

 

[disa]

Oh the horror dont remind me I was a dumbass

We all make mistakes but yeah your old nutrition guide was really retarded ngl

 

[Mandy?]

We all make mistakes but yeah your old nutrition guide was really retarded ngl

I was blinded by hype of Ray Armpit instead of just going my way

 

[Currycelloser]

Table of contents

Overview

Macros + Calories

Protein

Carbohydrates

Fats

Supplements

Healthy meal recipes

Foods to avoid


Overview



Your diet directly dictates physical attractiveness by controlling skin clarity, body composition, hair strength, and facial structure expression. What you eat provides the literal building blocks for cellular turnover, hormonal balance, and tissue repair that external cosmetics cannot replicate.


The exact ideal diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity). However, the basic principles of what constitutes a good diet remain the same:

adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;

balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;

moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;

diversity: inclusion of a wide variety of nutritious foods within and across food groups.


Macros + Calories


Calculate your macros and calories ratio according to your goals:


https://www.calculator.net/macro-calculator.html


https://www.calculator.net/calorie-calculator.html


You can track calories and macros intake using apps like Myfitnesspal. Most accurate way to do it is to cook your own food so you have all the measurements of the ingredients. If you use store bought food check the macros at the back of the box.



Protein



You should be aiming for atleast 0.8 - 1g protein per pound of target body weight (roughly 25–35% of total calories). It builds and repairs tissues, supports the immune function, regulates hormones, and promotes fullness to help with weight management.


Best sources for protein


The best sources are gonna be ones that not only provide protein, but also the nutrients you need. But of course you can opt for pure protein foods when needed.



Organ meat such as Beef liver is probably the best thing you can eat as it not only contains ~27g of protein per 100g, but is also packed with massive (did someone say massive) amounts of Vitamin A, B12, iron, copper, and choline. Limit consumption to 1-2 times a week as eating it in excess can cause can cause hypervitaminosis A (vitamin A toxicity).


The kidney and heart come in second as they are extremely high in B-complex vitamins, selenium, and iron, and around the same amount of protein.


Dairy products are right up there with organ meats for best protein sources as they provide calcium and nutrients along with protein. They have lower methionine, and higher tryptophan content which at night is crucial for melatonin synthesis. Greek yogurt will be your best option here. It contains 10g protein per 100g, and has low lactose content so most likely will not have any negative effects on your skin (unlike milk for a lot of people). It’s also typically low in calories so amazing if you’re trying to lose weight.


Seafood like Oysters and clams contain ~23g protein per 85g, and provide high zinc, iron, vitamin B12, omega-3, selenium and copper. They’re low in kcals, fat and carbs, while being high in protein. Eat occasionally as overconsumption of zinc can interfere with copper absorption.


Salmon has 20-22g protein per 100g, tuna (canned or cooked) has 24-28g protein per 100g, and mackerel has 19-20g protein per 100g. All three also contain essential omega-3 fatty acids, Vitamin D, and selenium.


Lean Meats and Poultry such as chicken and turkey breasts contain ~25-30g of protein per 100g with very little fat. Chicken breasts contain vitamin B3, selenium and phosphorus. Turkey breasts contain choline, zinc and iron.


Lean beef and lamb contain ~25-29g of protein per 100g and high amounts of bioavailable protein, iron, zinc, and B-vitamins, though beef generally offers a higher protein-to-calorie ratio while lamb provides higher levels of omega-3 fatty acids.


Eggs are my personal favorite source of protein. They’re inexpensive and accessible. 6g protein per egg so if you just eat 3 eggs every morning that’s getting you 18g protein right after waking up. They contain almost every essential vitamin and minerals such as Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A, Phosphorus, Iron, Lutein and Zeaxanthin.



Carbohydrates



An average adult should get 45% to 65% of their daily calories from carbohydrates, which translates to about 225-325g carbs per day on a 2,000 calorie diet. Health guidelines also set a bare minimum of 130g daily to keep the brain and body properly supplied with energy.

The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.


Healthy carb sources


The healthiest sources for carbs are typically ones that are unprocessed or minimally processed, and contain vitamins, minerals and fiber. Unhealthier sources of carbs are ones that are easily digested and contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
​

• Quinoa contains 70% carbs, is gluten-free, is rich in minerals, and is also a source of protein and fiber​
• Whole grain oats and bread are high in both carbs and fiber​
• Vegetables e.g potatoes. ​
  Medium boiled or baked potatoes contain ~37g carbs, ~4.5g protein, no fat, and are pumped full of Vitamin C and potassium​
• Beans e.g. chickpeas and kidney beans which are not only high in carbs but also contain protein​
• Buckwheat​
• Fruits e.g. bananas, oranges, grapefruit and blueberries​
  are rich in vitamins, minerals and antioxidants.​

Unhealthy carb sources
​

• White bread​
• White rice​
• Sugary drinks, sodas and fruit juices​
• Pasta​
• Fries and chips​
• Flavored yogurts​
• Sugary cereals​

Fats



The difference between healthy and unhealthy fat is that healthy fats lower bad cholesterol, support cells, provide essential omega-3 and omega-6 fatty acids, reduce swelling, support brain power, and keep your heart strong, while unhealthy fats raise bad LDL cholesterol levels, have zero health benefits, raise blood pressure, and raise the risk of heart disease


Healthy fat sources
​

• Avocados are 80% fat and are also packed with antioxidants. They’re also a good source of fiber and favorable effects on cholesterol profiles​
• Eggs contain ~5g fat per egg. Another great reason to eat eggs daily other than the protein and other benefits.​
• Fatty fish such as salmon, trout, anchovies, mackerel, sardines, and herring. Another great source that contains protein, fat (7-15g per 100g) and is loaded with amazing nutrients. Eat raw as Omega 3 fatty acids are extremely vulnerable to heat.​
• Plant oils, specifically Unrefined Palm oil, has forms of vitamin E that penetrate the lipid bilayer approx 40-60x better than regular variants.​

Supplements



Optional but help a lot



Creatine Monohydrate: 3-5mg daily. increases muscle strength, boosts high-intensity exercise performance, supports lean mass growth, and aids overall muscle recovery.


Magnesium Glycinate: 200-400mg daily an hour before bed. helps with sleep, stress, muscle relaxation, and overall health. 50-80% of Americans don't get enough.


Vitamin D3: 2,000-5,000 IU daily, taken with a meal containing fat for optimal absorption. improves calcium and phosphorus absorption, strengthens bones, supports immune defense, regulates mood, and maintains muscle function. unless you’re in the sun year-round you’re probably deficient. Deficiency is linked to lower testosterone, poor immune function, worse mood, and compromised skin health.



Zinc: 15-30mg daily. powers immune function, accelerates wound healing, supports DNA synthesis, and maintains senses like taste and smell. clears acne, reduces skin redness, protects against premature aging, and strengthens hair and nails.


Omega-3: 1,000-2,000mg daily. Reduces inflammation, supports skin hydration and elasticity, and supports cardiovascular and brain health.



Healthy meal recipes



Just some links i found if you need actual meal ideas


https://www.bbc.co.uk/food/collections/power_up_on_protein



https://www.eatingwell.com/easy-high-protein-high-fiber-dinners-for-weight-loss-11991224



Foods to avoid



It’s okay to eat unhealthy occasionally or you might end up binging all at once. But you should be avoiding these most of the time.


​

• Sugar. Basically anything sweet besides fruits​
• Soft drinks and energy drinks​
• White carbohydrates. Bread, pasta, potatoes, rice, cookies, cake, pancakes etc​
• Processed and high-fat meats. bacon, ham, pepperoni, hot dogs etc​
• Salt. recommended amount is 1,500 mg per day. 1 ½ teaspoons (8,500 mg) salt is about 3,400 mg of sodium.​

​

Spoiler: Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11723311/

https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/

https://www.who.int/health-topics/nutrition#tab=tab_1

https://www.health.harvard.edu/diet...-protein-sources-to-include-in-a-healthy-diet

https://health.osu.edu/wellness/exercise-and-nutrition/healthiest-animal-protein-sources

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/12-healthy-high-carb-foods#TOC_TITLE_HDR_6

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#summary

https://www.health.harvard.edu/healthy-aging-and-longevity/which-foods-dont-belong-in-a-healthy-diet

https://looksmaxxers.com/pages/best...NOkpnWh9X1O_wMFJmpR4fUUMheme64b5MbVXWIkfQkZ_Z

​

​

whatever @Mandy? said

+ my thoughts

I loved ur protein choices, spot on, but our body can only oxidised 2 macros at a time, either carbs and protein or fat and protein, so either go low fat high carb or high fat low carb depending on how u feel, also there is no such thing as bad cholesterol.

Eat more saturated fats since they are stable, some good plant oils are olive oil, coconut oil, palm oil, and animal fats

also carbs are arbitary, some do well with only 10g of carbs, some with over 200gs, also yeah refined carbs shit, but rice is good for long distance runners and athletes since their muscle glycogen should be refilled, also high fat meat is good for u if u dont eat lots of carbs.

Also up the dose of creatine to 10gms, i dont find the point of high fiber carbs

 

[Currycelloser]

it’s dependent on EPA and T3. T3 preserves LDLR function and EPA keeps the ratio of small buoyant LDL (sbLDL) and large buoyant LDL (lbLDL) in check. you typically want more lbLDL,why? Because lbLDL has higher affinity of the ApoB100 of the LDLR while sbLDL typically has lower affinity for the ApoB100. The lower affinity means less LDL clearance which exposes it longer to the bloodstream for oxidation such as 4-HNE and more arterial plaque. What promotes bad cholesterol status? Not dietary intake of saturated fat or cholesterol,the answer are the omega 6s especially linoleic acid. Once oxidized,4-HNE can attack and oxidize sbLDL and thiol and selenol groups (T3) which can indirectly lower hepatic LDLR function.

correct and intake of saturated fat contributes to large buoyant LDL

 

[Dzitsu]

plant oils are olive oil, coconut oil, palm oil, and animal fats

But mandy said only palm oil is good

Thanks for the rest btw

 

[Mandy?]

whatever @Mandy? said

+ my thoughts

I loved ur protein choices, spot on, but our body can only oxidised 2 macros at a time, either carbs and protein or fat and protein, so either go low fat high carb or high fat low carb depending on how u feel, also there is no such thing as bad cholesterol.

Come on man Randle’s cycle in the big 26? You know it’s just a natural mechanism no matter what.

Eat more saturated fats since they are stable, some good plant oils are olive oil, coconut oil, palm oil, and animal fats

also carbs are arbitary, some do well with only 10g of carbs, some with over 200gs, also yeah refined carbs shit, but rice is good for long distance runners and athletes since their muscle glycogen should be refilled, also high fat meat is good for u if u dont eat lots of carbs.

Hm..true…

Also up the dose of creatine to 10gms, i dont find the point of high fiber carbs

I explained you the benefits of microbial fiber fermentation compared to ß-hydroxybutyraye in PMs,remember? Generally I don’t see whats technically wrong with fiber. Insoluble helps digestive motility,preventing waste in the intestines from staying longer to release excessive endotoxins and cleared estrogens. And soluble is the main component in fermentation,and all soluble ones have also insoluble. I genuinely just think personally where insoluble causes that “gut lining scraping” thing in excessive amounts way over the recommended intake.

 

[Mandy?]

But mandy said only palm oil is good

Yes like I said,it’s consistent with 50% saturated,40% monounsaturated and 10% polyunsaturated which is the closest split to a human cell,has the best vitamin E,has Q10 and lots of carotenoids such as lycopene and ß-carotene. Although it might seem like I said ß-carotene is useless,it’s still an anti oxidant it’s just you cant rely on it for vitamin A. It’s not even a seed oil in the first place and has a smoking point of 235°C. In my opinion this is the best oil ever.

 

[Currycelloser]

I explained you the benefits of microbial fiber fermentation compared to ß-hydroxybutyraye in PMs,remember? Generally I don’t see whats technically wrong with fiber. Insoluble helps digestive motility,preventing waste in the intestines from staying longer to release excessive endotoxins and cleared estrogens. And soluble is the main component in fermentation,and all soluble ones have also insoluble. I genuinely just think personally where insoluble causes that “gut lining scraping” thing in excessive amounts way over the recommended intake.

i didnt say fiber is bad, i jst said that the mainstream media recommending high fiber carbs and demonising low fiber carbs is not right, also yeah soluble is much better for gut than insoluble, but most 'whole grains' are loaded with insoluble fibers unlike fruits so yeah

 

[Currycelloser]

Come on man Randle’s cycle in the big 26? You know it’s just a natural mechanism no matter what.

yes cause high fat high carb is deterimental for ur health u know that, go high fat low carb or low fat high carb, there is a reason why in nature, there is no food which has both carbs and fat in 1:1 ratio, except milk and breast milk which has almost 1:1 ratio, and we know milk consumption is really beneficial only during puberty after that it is pretty much optional

 

[Dr.Jade]

Table of contents

Overview

Macros + Calories

Protein

Carbohydrates

Fats

Supplements

Healthy meal recipes

Foods to avoid


Overview



Your diet directly dictates physical attractiveness by controlling skin clarity, body composition, hair strength, and facial structure expression. What you eat provides the literal building blocks for cellular turnover, hormonal balance, and tissue repair that external cosmetics cannot replicate.


The exact ideal diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity). However, the basic principles of what constitutes a good diet remain the same:

adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented;

balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates;

moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health;

diversity: inclusion of a wide variety of nutritious foods within and across food groups.


Macros + Calories


Calculate your macros and calories ratio according to your goals:


https://www.calculator.net/macro-calculator.html


https://www.calculator.net/calorie-calculator.html


You can track calories and macros intake using apps like Myfitnesspal. Most accurate way to do it is to cook your own food so you have all the measurements of the ingredients. If you use store bought food check the macros at the back of the box.



Protein



You should be aiming for atleast 0.8 - 1g protein per pound of target body weight (roughly 25–35% of total calories). It builds and repairs tissues, supports the immune function, regulates hormones, and promotes fullness to help with weight management.


Best sources for protein


The best sources are gonna be ones that not only provide protein, but also the nutrients you need. But of course you can opt for pure protein foods when needed.



Organ meat such as Beef liver is probably the best thing you can eat as it not only contains ~27g of protein per 100g, but is also packed with massive (did someone say massive) amounts of Vitamin A, B12, iron, copper, and choline. Limit consumption to 1-2 times a week as eating it in excess can cause can cause hypervitaminosis A (vitamin A toxicity).


The kidney and heart come in second as they are extremely high in B-complex vitamins, selenium, and iron, and around the same amount of protein.


Dairy products are right up there with organ meats for best protein sources as they provide calcium and nutrients along with protein. They have lower methionine, and higher tryptophan content which at night is crucial for melatonin synthesis. Greek yogurt will be your best option here. It contains 10g protein per 100g, and has low lactose content so most likely will not have any negative effects on your skin (unlike milk for a lot of people). It’s also typically low in calories so amazing if you’re trying to lose weight.


Seafood like Oysters and clams contain ~23g protein per 85g, and provide high zinc, iron, vitamin B12, omega-3, selenium and copper. They’re low in kcals, fat and carbs, while being high in protein. Eat occasionally as overconsumption of zinc can interfere with copper absorption.


Salmon has 20-22g protein per 100g, tuna (canned or cooked) has 24-28g protein per 100g, and mackerel has 19-20g protein per 100g. All three also contain essential omega-3 fatty acids, Vitamin D, and selenium.


Lean Meats and Poultry such as chicken and turkey breasts contain ~25-30g of protein per 100g with very little fat. Chicken breasts contain vitamin B3, selenium and phosphorus. Turkey breasts contain choline, zinc and iron.


Lean beef and lamb contain ~25-29g of protein per 100g and high amounts of bioavailable protein, iron, zinc, and B-vitamins, though beef generally offers a higher protein-to-calorie ratio while lamb provides higher levels of omega-3 fatty acids.


Eggs are my personal favorite source of protein. They’re inexpensive and accessible. 6g protein per egg so if you just eat 3 eggs every morning that’s getting you 18g protein right after waking up. They contain almost every essential vitamin and minerals such as Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A, Phosphorus, Iron, Lutein and Zeaxanthin.



Carbohydrates



An average adult should get 45% to 65% of their daily calories from carbohydrates, which translates to about 225-325g carbs per day on a 2,000 calorie diet. Health guidelines also set a bare minimum of 130g daily to keep the brain and body properly supplied with energy.

The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.


Healthy carb sources


The healthiest sources for carbs are typically ones that are unprocessed or minimally processed, and contain vitamins, minerals and fiber. Unhealthier sources of carbs are ones that are easily digested and contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
​

• Quinoa contains 70% carbs, is gluten-free, is rich in minerals, and is also a source of protein and fiber​
• Whole grain oats and bread are high in both carbs and fiber​
• Vegetables e.g potatoes. ​
  Medium boiled or baked potatoes contain ~37g carbs, ~4.5g protein, no fat, and are pumped full of Vitamin C and potassium​
• Beans e.g. chickpeas and kidney beans which are not only high in carbs but also contain protein​
• Buckwheat​
• Fruits e.g. bananas, oranges, grapefruit and blueberries​
  are rich in vitamins, minerals and antioxidants.​

Unhealthy carb sources
​

• White bread​
• White rice​
• Sugary drinks, sodas and fruit juices​
• Pasta​
• Fries and chips​
• Flavored yogurts​
• Sugary cereals​

Fats



The difference between healthy and unhealthy fat is that healthy fats lower bad cholesterol, support cells, provide essential omega-3 and omega-6 fatty acids, reduce swelling, support brain power, and keep your heart strong, while unhealthy fats raise bad LDL cholesterol levels, have zero health benefits, raise blood pressure, and raise the risk of heart disease


Healthy fat sources
​

• Avocados are 80% fat and are also packed with antioxidants. They’re also a good source of fiber and favorable effects on cholesterol profiles​
• Eggs contain ~5g fat per egg. Another great reason to eat eggs daily other than the protein and other benefits.​
• Fatty fish such as salmon, trout, anchovies, mackerel, sardines, and herring. Another great source that contains protein, fat (7-15g per 100g) and is loaded with amazing nutrients. Eat raw as Omega 3 fatty acids are extremely vulnerable to heat.​
• Plant oils, specifically Unrefined Palm oil, has forms of vitamin E that penetrate the lipid bilayer approx 40-60x better than regular variants.​

Supplements



Optional but help a lot



Creatine Monohydrate: 3-5mg daily. increases muscle strength, boosts high-intensity exercise performance, supports lean mass growth, and aids overall muscle recovery.


Magnesium Glycinate: 200-400mg daily an hour before bed. helps with sleep, stress, muscle relaxation, and overall health. 50-80% of Americans don't get enough.


Vitamin D3: 2,000-5,000 IU daily, taken with a meal containing fat for optimal absorption. improves calcium and phosphorus absorption, strengthens bones, supports immune defense, regulates mood, and maintains muscle function. unless you’re in the sun year-round you’re probably deficient. Deficiency is linked to lower testosterone, poor immune function, worse mood, and compromised skin health.



Zinc: 15-30mg daily. powers immune function, accelerates wound healing, supports DNA synthesis, and maintains senses like taste and smell. clears acne, reduces skin redness, protects against premature aging, and strengthens hair and nails.


Omega-3: 1,000-2,000mg daily. Reduces inflammation, supports skin hydration and elasticity, and supports cardiovascular and brain health.



Healthy meal recipes



Just some links i found if you need actual meal ideas


https://www.bbc.co.uk/food/collections/power_up_on_protein



https://www.eatingwell.com/easy-high-protein-high-fiber-dinners-for-weight-loss-11991224



Foods to avoid



It’s okay to eat unhealthy occasionally or you might end up binging all at once. But you should be avoiding these most of the time.


​

• Sugar. Basically anything sweet besides fruits​
• Soft drinks and energy drinks​
• White carbohydrates. Bread, pasta, potatoes, rice, cookies, cake, pancakes etc​
• Processed and high-fat meats. bacon, ham, pepperoni, hot dogs etc​
• Salt. recommended amount is 1,500 mg per day. 1 ½ teaspoons (8,500 mg) salt is about 3,400 mg of sodium.​

​

Spoiler: Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11723311/

https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/

https://www.who.int/health-topics/nutrition#tab=tab_1

https://www.health.harvard.edu/diet...-protein-sources-to-include-in-a-healthy-diet

https://health.osu.edu/wellness/exercise-and-nutrition/healthiest-animal-protein-sources

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/12-healthy-high-carb-foods#TOC_TITLE_HDR_6

https://nutritionsource.hsph.harvard.edu/carbohydrates/

https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#summary

https://www.health.harvard.edu/healthy-aging-and-longevity/which-foods-dont-belong-in-a-healthy-diet

https://looksmaxxers.com/pages/best...NOkpnWh9X1O_wMFJmpR4fUUMheme64b5MbVXWIkfQkZ_Z

​

​

Hungry? Drink water.
Still hungry? Drink coffee.
Still hungry?? Smoke.

 

[Currycelloser]

But mandy said only palm oil is good

Thanks for the rest btw

i mean coconut oil is very saturated and pretty good too, olive oil has more mono unsaturated fatty acid and 15% PUFA i think, but it has lots of polyphenols and vitamin E to offset the lipid peroxidation

 

[zennn]

Sugar. Basically anything sweet

sugar is life

bad thread.

 

[disa]

sugar is life

bad thread.

Wait til bro finds out all carbs are sugar

 

[zennn]

Wait til bro finds out all carbs are sugar

i never stated that carbs are bad and everything youre explaining here is water

i love carbs

 

[Dzitsu]

our body can only oxidised 2 macros at a time, either carbs and protein or fat and protein, so either go low fat high carb or high fat low carb depending on how u feel, also there is no such thing as bad cholesterol.

rice is good for long distance runners and athletes since their muscle glycogen should be refilled, also high fat meat is good for u if u dont eat lots of carbs.

i mean coconut oil is very saturated and pretty good too, olive oil has more mono unsaturated fatty acid and 15% PUFA i think, but it has lots of polyphenols and vitamin E to offset the lipid peroxidation

I’ll try getting this stuff edited in in a bit

 

[Mandy?]

yes cause high fat high carb is deterimental for ur health u know that, go high fat low carb or low fat high carb, there is a reason why in nature, there is no food which has both carbs and fat in 1:1 ratio, except milk and breast milk which has almost 1:1 ratio, and we know milk consumption is really beneficial only during puberty after that it is pretty much optional

Oh yeah I agree. For me I consume like 350g-300g of carbs because I’m an active person and a fat intake in the 60-80g. Well I don’t exactly count macros in strict i just know them from the top of my head and I’m pretty broad instead of putting stress in calculating

 

[Mandy?]

i mean coconut oil is very saturated and pretty good too, olive oil has more mono unsaturated fatty acid and 15% PUFA i think, but it has lots of polyphenols and vitamin E to offset the lipid peroxidation

Well Palm oil has a better vitamin E and is very dense lycopene and q10 including polyphenols too. Thats why I just find it superior besides the 50/40/10 fatty acid group split. Coconut oil pretty saturated,however we must remember no cell is fully saturated,fully monounsaturated nor fully polyunsaturated. Of course coconut oil or general oils wouldn’t be our primary fat sources,for a fat itself Unrefined red Palm oil seems ideal to me.

 

[Currycelloser]

Oh yeah I agree. For me I consume like 350g-300g of carbs because I’m an active person and a fat intake in the 60-80g. Well I don’t exactly count macros in strict i just know them from the top of my head and I’m pretty broad instead of putting stress in calculating

this is fine and yeah as i said carb intake depends on how u feel, tolerate it and ur activity level lowkey, its arbitary