Micros (goals, info, etc)

deceived1

Hey gang.

So, after being around these boards for a few months, I've really gotten a grasp of CICO and macros - which has been phenomenal for my goals/mindset/progress/etc.

However, the next thing on my list that I've been meaning to target/incorporate into my calorie counting is micronutrients.

How much should I be eating of what? Thoughts on multivitamins/substitutes? I don't know very much about micro targets and whatnot.

Thanks.

middlehaitch

Micros are harder to track as not all foods show the full range.

You could research your daily requirements then ensure you include the food that includes them.
For the average person a well rounded diet will include a healthy amount of you micros.

Personally I take a multi-vit, but I am small and old with a low calorie count even at maintenance, so like to edge my bets.

Cheers, h.

jennifermi

I am hearing a lot about macros and have no idea what it means. Maybe you can help me understand

deceived1

jennifermi wrote: »

I am hearing a lot about macros and have no idea what it means. Maybe you can help me understand

Sure! Macros are carbs/fat/protein.

deceived1

middlehaitch wrote: »

Micros are harder to track as not all foods show the full range.

You could research your daily requirements then ensure you include the food that includes them.
For the average person a well rounded diet will include a healthy amount of you micros.

Personally I take a multi-vit, but I am small and old with a low calorie count even at maintenance, so like to edge my bets.

Cheers, h.

Excellent. That you for your input! I will have to check out some suggested requirements on them.

middlehaitch

Jennifer , macros are the amount of protein, fat, and carbohydrates one eats.
Although one can lose weight eating anything, so long as one stays within ones calorie goals and eats at a deficit, one can improve ones health by making sure one eats the appropriate amount of macros.

MFP assigns these goals, they can be changed to suit particular requirements.

Micros, which the OP is asking about, are the vitamins and minerals one should consume. There are RDA/RDI for these if one looks on line.

Hope that helps.
Cheers, h.

middlehaitch

Here is a Wikki link for you. Gives you the basics.

https://en.m.wikipedia.org/wiki/Reference_Daily_Intake

Cheers, h.

cajuntank

Eric Helms has a video on this as well.
https://m.youtube.com/watch?v=kdFFrBByv-E

Kalikel

Meeting macros does not mean that you're meeting micros. There are too many to list, but the information is online if you want it. There are books on Nutrition.

It's been a lot for me to take on, watching my micros, seeing where I don't get enough, looking up what foods have more of what I need, balancing my diet. It's not like macros, where you hit a certain number every day. You have to look at the week or month and see how you did, then work things in. It takes more time time and no daily number goal, really, because you're not going to get every single one every single day, usually, especially eating less than you need.

It's fun, though, if you really enjoy making your diet as healthy as it can be. Or trying, lol. What they say about eating lots of colors really turns out to be true.

deceived1

Kalikel wrote: »

Meeting macros does not mean that you're meeting micros. There are too many to list, but the information is online if you want it. There are books on Nutrition.

It's been a lot for me to take on, watching my micros, seeing where I don't get enough, looking up what foods have more of what I need, balancing my diet. It's not like macros, where you hit a certain number every day. You have to look at the week or month and see how you did, then work things in. It takes more time time and no daily number goal, really, because you're not going to get every single one every single day, usually, especially eating less than you need.

It's fun, though, if you really enjoy making your diet as healthy as it can be. Or trying, lol. What they say about eating lots of colors really turns out to be true.

Yes! I started this thread because I know for sure I'm missing out on micro goals probably way more than I'd like to be. Counting carbs/fats/protein and calories seems like the easy part in comparison.

Thank you as well to haitch for the wiki link and to Cajun for the video. I will make sure to check out both.

Kalikel

jennifermi wrote: »

I am hearing a lot about macros and have no idea what it means. Maybe you can help me understand

Macronutrients: fats, proteins, carbs
Micronutrients: vitamins and minerals

Macro because you take in large amounts. Micro because you take in small amounts.

It isn't that one is more important than the other; it's just amounts.

The vast and overwhelming majority of people don't look at their micros. In fact, most don't know what they are. Or care. You have to be really into it to even bother looking at what you're eating. And it is certainly not necessary to lose weight.

ibnfaqir

Dude just keep protein high and lift heavy. The fat will melt off. How you want to play with carbs is up to you. Increase good fats to 100 grams. I keep low carb 5 days and 2 days high carb and lift heavy. All there is to it.

deceived1

ibnfaqir wrote: »

Dude just keep protein high and lift heavy. The fat will melt off. How you want to play with carbs is up to you. Increase good fats to 100 grams. I keep low carb 5 days and 2 days high carb and lift heavy. All there is to it.

This thread was for micros - got slightly derailed. I'm just curious about minerals and vitamin intake.

ibnfaqir

You should get enough micros from diet. Unless you are deficient dont bother will pills. I just a omega 3, zinc and drink green tea before lifting. That is plenty.