Calcium intake on diet?

[redhawknate]

Hey all,

I'm currently working through the 12 week transformation, but the/my diet is devoid of traditional calcium sources like dairy products. Should I be supplementing with calcium above my Multi? I'm currently taking Gaspari Anivite, eating chicken, lean beef, extra lean turkey, egg whites, oatmeal and broccoli.

Sorry for the random n00b question, but any insight is appreciated.

Thanks,
=Nate

[DaBubzy]

martin berkhan lists calcium as one of the supplements we may actually find useful here, for reasons of testosterone boost and fat excretion:
http://www.leangains.com/2010/01/sup...y-find_09.html

[PhiSig2298]

Why no dairy?

8 seconds of Google: Calcium Rich Foods

[redhawknate]

Extra sugar from the dairy products is warned against... I miss it, but no biggie. Thanks for the insight guys, I appreciate it.

[Lvisaa2]

The 12 week nutrition plan is horrendous. Take that from someone who did it. It places unnecessary and in some cases unhealthy restrictions. Helped me completely tank my hormones. I suggest you read the sticky for calculating your calorie/macro needs and use it in lieu of the diet program.

Brb consuming at my bmr and eatting 30g of fat daily.

[PhiSig2298]

Extra sugar from the dairy products is warned against... I miss it, but no biggie. Thanks for the insight guys, I appreciate it.

Why?

[Sediti0n]

Why?

Probably because the carbs from dairy don't fit into the diets macros.

[PhiSig2298]

Probably because the carbs from dairy don't fit into the diets macros.

Those 11g are a diet killer..


Don't know why OP is following a cookie-cutter diet that is notorious for being sh¡tty

[Sediti0n]

Those 11g are a diet killer..


Don't know why OP is following a cookie-cutter diet that is notorious for being sh¡tty

They can add up.

People just always just on the IIMYM bandwagon without thinking "Maybe it doesn't actually meet his macros..."

Just saying, thats 44 calories of carbs he could be getting from somewhere else, like hell, maybe an apple or something more filling.

[PhiSig2298]

They can add up.

People just always just on the IIMYM bandwagon without thinking "Maybe it doesn't actually meet his macros..."

Just saying, thats 44 calories of carbs he could be getting from somewhere else, like hell, maybe an apple or something more filling.

Thats not his issue though.. He's looking for calcium & refuses to eat dairy. Making it tough on himself.


OP, figs & sardines..


Edit: are you allowed to eat cheese?

[Apex702]

They can add up.

People just always just on the IIMYM bandwagon without thinking "Maybe it doesn't actually meet his macros..."

Just saying, thats 44 calories of carbs he could be getting from somewhere else, like hell, maybe an apple or something more filling.

44 calories could be considered incidental.

I had a Dr. Pepper the other day -- according to the nutrition facts - 40g sugar 150 calories. Now, I'm not a mathematician but that should be 160 calories. A difference of 10 calories -- which I can only imagine is not the only food I eat that is subjected to erroneous calculations as per the "Nutrition Facts".

In the grand scheme of things, if you enjoy milk and want to up your calcium intake, 44 calories should be the least of anyone's problem.

[HunterCML]

I think calcium is an under-rated micro nutrient. OP if you aren't getting sufficient calcium from your diet, you may want to consider calcium supplementation.


Leucine and calcium regulate fat metabolism and energy partitioning in murine adipocytes and muscle cells:
http://www.ncbi.nlm.nih.gov/pubmed/17406924

Calcium and dairy products inhibit weight and fat regain during ad libitum consumption following energy restriction in Ap2-agouti transgenic mice:
http://www.ncbi.nlm.nih.gov/pubmed/15514275

[redhawknate]

Hey guys,

Sorry, didn't mean to start a nutrition war! I appreciate the insight, but it hasn't really felt tough on myself. I'm a skim milk drinker but I haven't missed it at all. I'm going to go through tomorrow and calc out my macros and such to make sure I'm solid... I realize I'm being a "cookie cutter" dieter, but the results are there, so why ruin a good thing?

I appreciate the concern for hormone prod too, as it was something I was a little concerned about.

Again, ty for the advice!

Best,
=Nate