Stupid Question thread

[muruku]

Post here your silly, one-off nutrition and fitness related questions that perhaps don't deserve their own thread, and hopefully me or other members can help you out with it.

This is the place for members to come and ask their ‘stupid questions’ without fear of retribution.

[gbullock32]

This thread did well i the Teen section; hopefully people will actually use this instead of making new threads, but I doubt it...

[muruku]

Useful threads:

Official MMDELAD Thread: Because Micros (and nutrition) Do Matter
http://forum.bodybuilding.com/showth...hp?t=160169531

Eating disorder support thread
http://forum.bodybuilding.com/showth...hp?t=149942713

For those who try to maximise muscle protein synthesis
http://forum.bodybuilding.com/showth...hp?t=163570921

Is XX supplement effective? Check it out on
https://examine.com/

[muruku]

This thread did well i the Teen section; hopefully people will actually use this instead of making new threads, but I doubt it...

ah well. one can hope. after all, rebellions are built on hope.

[gbullock32]

ah well. one can hope. after all, rebellions are built on hope.

Hope is the denial of reality.

[ironwill2008]

GL with this thread. If it develops legs, maybe we'll consider sticking it at some point in the future.

[Strawng]

In on potentially amazing thread. In b4 IF being superior, carb-backloading, sugar being the devil, clean eating, & questions about mass gainers

[muruku]

welp, I'll just bump this thread once a day. Hopefully it helps someone

[gbullock32]

welp, I'll just bump this thread once a day. Hopefully it helps someone

Will contribute were I can.

[desslok]

If your digestive system is running at 100% efficiency, and you are eating exactly at maintenance, would you ever poop 💩 ?

[gbullock32]

If your digestive system is running at 100% efficiency, and you are eating exactly at maintenance, would you ever poop �� ?

Insoluble fiber; so yes?

[AdamWW]

If this actually caught on, it would reduce new threads by 90%.

[gbullock32]

If this actually caught on, it would reduce new threads by 90%.

So would the existing stickies if people used them though.

[muruku]

If your digestive system is running at 100% efficiency, and you are eating exactly at maintenance, would you ever poop �� ?

Yeap. Poop includes dead cells, bacteria and water.

[AdamWW]

So would the existing stickies if people used them though.

Definitely not a coincidence...

If people aren't interested enough in a holistic approach to nutrition and training - and instead want instant gratification - then they're far less likely to make well-thought-out threads and much less read the whole sticky, even if it will undoubtedly answer all their questions.

Really makes me concerned for the youth today.... nobody wants to read or research anymore... they just stare at their phones and watch vine clips... attention spans are like 1-2 seconds, everyone is overly sensitive... kind of sad.

[muruku]

^ true. but I get a different experience on the reddit community.. most members of the subreddits I frequent usually do their due diligence before making a post. I think it's just the audience this forum attracts.

anyway, the intention of this thread is to provide newbies a place to ask their questions without getting made fun of or receive snarky replies.

[AdamWW]

^ true. but I get a different experience on the reddit community.. most members of the subreddits I frequent usually do their due diligence before making a post. I think it's just the audience this forum attracts.

anyway, the intention of this thread is to provide newbies a place to ask their questions without getting made fun of or receive snarky replies.

Oh i support the concept... i'm just complaining

[desslok]

^ true. but I get a different experience on the reddit community.. most members of the subreddits I frequent usually do their due diligence before making a post. I think it's just the audience this forum attracts.

anyway, the intention of this thread is to provide newbies a place to ask their questions without getting made fun of or receive snarky replies.

I think part of it is the magazines/supp conpanies, and "personal trainers" that push so much BS that people get confused and don't know who to believe. With things like computers, you can compare specs objectively. But in the fitness world they read one thing, but then the "buff guy at the gym" tells them something completely opposite. It would be like you reading that the latest GeForce 10 series would be a good graphics card for your gaming PC, but the nerdiest guy at the internet cafe told you to get an old GeForce 3 series and solder new capacitors onto it and overclock it and compile some custom drivers for it.

[Mrpb]

Perhaps the title of this thread makes it unappealing to noobs to post their questions. "Stupid" Question thread may do better.

[Spicywaffle]

I'm a newb when it comes to nutrition so I apologize for coming off as an idiot. (long post, sorry)

I've been researching multi's and from my understanding they are only needed if you lack nutrients in a certain areas (you sit in an office all day so you take vitamin D3). According to Chronometer, I hit 96% of my nutrition goals; I'm low in B3 (60% RDA), potassium (57%), zinc (71%), magnesium (99%), fiber (92%), and omega 6 (92%). I do eat bananas but the recommended amount of potassium is so high.

Here are the foods I ate that particular day: steamed broccoli and peas, banana, mixed berries, chicken, whole milk, whole eggs, Greek yogurt, oatmeal, fish oil (10 grams), 2 scoops of whey, chia seeds, grapeseed oil, peanut butter, and 90 oz of water. My macros are: 1990 calories, 181.2 g protein, 134.5 g carbs, and 70.6 g fat. I'm 6'1, 203 pounds.

I want to change up my fruits and vegetables from week to week but this poses a problem in hitting all my micro nutrient goals. (I'm in a caloric deficit). For example, if one week I'm low in potassium but high in niacin and it's vice versa the following week, how would that affect health over a year? Also, how am I supposed to hit RDA for potassium? The most I see in multivitamins is 3% and that's if they even include potassium. I know other foods like sweet potatoes, spinach, avocados all are high in potassium, but variety would be nice.

Next question about multivitamins is absorption. Would there be a benefit in talking a multi and splitting up the dosage into 3 servings throughout the day? How would something like bioperine help or hinder absorption (if I remember correctly it allows nutrients to be absorbed through the blood stream)? I've also read that certain types of vitamins aren't even absorbed (i.e. calcium that comes from other sources besides food). Clarity would be nice!

The RDA is the lower limits for what you need in a day, correct? Has there been any conclusive research done on what the optimal level for each nutrients are? What about things like coq10, resveratrol, inositol?

Lastly on this topic: should I be aiming to get the full colors of fruits and vegetables everyday or is it fine if they are spread out over a month?

Now onto greens. I've been contemplating supplementing with the following: spurlina (5 g), reshi mushrooms (2.5 g), curcumin (500 mg), boswellia serrata (2.5 g), and bio pirnine (20 mg). Is it really worth it or do you feel like it's a waste of money? If you were to hypothetically have two people with the same genetics on the same diet: one takes multi's and greens and one doesn't take either. What would be the main differences over a lifetime? (I assume this answer would be different if looking at someone with good genetics and someone who landed on the wrong side of Darwin's beard.)

Certain ingredients cover the same avenues, i.e. curcumin, boswellia serrata, fish oil, collagen, etc., all in one way or another help with joint pain. If one is taking fish oil would there really be any benefit to doubling up on supplements that do the same thing? (I don't have joint pain now but after years of lifting could develop it.)

Lastly, a few questions regarding pre-workouts. I make my own now and it's mostly creatine, beta-alanine, and citruline malate. I've noticed on a lot of pre-workouts they say to not take it more than 4-5 days a week. I always assumed that was due to the stimulant blends and how caffeine effectiveness is best when cycled. That being said, ingredients like creatine and beta-alanine show results after weeks of taking them. If I lift weights 3 days a week, should I be taking these ingredients everyday or only when I work out? (I have caffeine pills but rarely use them, only when I'm super sleepy).

I want to add that I'm coming at these topics from the perspective of creating the best diet according to what we know about the body.

I realize I could just hit my macros, take no supplements whatsoever, eat a few fruits and vegetables, and build muscle just fine. I also want to add that I do eat fun foods like chocolate, chips, etc.

Thanks for helping me out.

[Jherewhoisdere]

I realize I could just hit my macros, take no supplements whatsoever, eat a few fruits and vegetables, and build muscle just fine. I also want to add that I do eat fun foods like chocolate, chips, etc.

My 2 cents - http://forum.bodybuilding.com/showth...post1475638441

[muruku]

@spicy

your question is not stupid at all tbh.. I tried my best to answer them.. see the bolded

I want to change up my fruits and vegetables from week to week but this poses a problem in hitting all my micro nutrient goals. (I'm in a caloric deficit). For example, if one week I'm low in potassium but high in niacin and it's vice versa the following week, how would that affect health over a year?

>long-term chronic deficiency is what you should avoid. Being deficient for one week should have no long-term health outcomes.

Also, how am I supposed to hit RDA for potassium? The most I see in multivitamins is 3% and that's if they even include potassium. I know other foods like sweet potatoes, spinach, avocados all are high in potassium, but variety would be nice.

Next question about multivitamins is absorption. Would there be a benefit in talking a multi and splitting up the dosage into 3 servings throughout the day? How would something like bioperine help or hinder absorption (if I remember correctly it allows nutrients to be absorbed through the blood stream)? I've also read that certain types of vitamins aren't even absorbed (i.e. calcium that comes from other sources besides food). Clarity would be nice!

>I'm not well-read on this topic. But from my understanding, yes, splitting up the dose might help with absorption. As for calcium, I believe it requires other co-factors such as vitamin k and d for the body to ultilize it. In addition, the types of food and combination of minerals ingested will also affect absorption.
https://www.consumerlab.com/answers/...take-vitamins/

What about things like coq10, resveratrol, inositol?
>Check out examine.com for recommended usage of these supplements

Lastly on this topic: should I be aiming to get the full colors of fruits and vegetables everyday or is it fine if they are spread out over a month?

Now onto greens. I've been contemplating supplementing with the following: spurlina (5 g), reshi mushrooms (2.5 g), curcumin (500 mg), boswellia serrata (2.5 g), and bio pirnine (20 mg). Is it really worth it or do you feel like it's a waste of money?
> IMO, it's a waste of money. there is no strong evidence that they are worth the money or if they even exert a noticeable beneficial effect

If you were to hypothetically have two people with the same genetics on the same diet: one takes multi's and greens and one doesn't take either. What would be the main differences over a lifetime? (I assume this answer would be different if looking at someone with good genetics and someone who landed on the wrong side of Darwin's beard.)
> no idea bro. but I reckon you've gotta factor in genes and lifestyle.

Certain ingredients cover the same avenues, i.e. curcumin, boswellia serrata, fish oil, collagen, etc., all in one way or another help with joint pain. If one is taking fish oil would there really be any benefit to doubling up on supplements that do the same thing? (I don't have joint pain now but after years of lifting could develop it.)
>these ingredients all work through different mechanisms to help with joint health. take what addresses the area you wish to improve on.

Lastly, a few questions regarding pre-workouts. I make my own now and it's mostly creatine, beta-alanine, and citruline malate. I've noticed on a lot of pre-workouts they say to not take it more than 4-5 days a week. I always assumed that was due to the stimulant blends and how caffeine effectiveness is best when cycled. That being said, ingredients like creatine and beta-alanine show results after weeks of taking them. If I lift weights 3 days a week, should I be taking these ingredients everyday or only when I work out? (I have caffeine pills but rarely use them, only when I'm super sleepy).
>take them on days when you workout.


I realize I could just hit my macros, take no supplements whatsoever, eat a few fruits and vegetables, and build muscle just fine. I also want to add that I do eat fun foods like chocolate, chips, etc.
>that's fine

[livsmith86]

Hey guys, I'm new to the site and I am trying my best to get educated by reading through different stickies/threads.

One 'stupid question' I have is about fat. I used to eat around 7g of fat in my diet, where I found I was making no progress - which is weird because I assumed 'fat makes you fat'.

BUT I have learnt from the site my diet should be at least 60g of fat, even when cutting, my question is why? I remember reading something about a fat buffer..?

Sorry for the stupid question, please don't hate I'm new to bodybuilding and proper nutrition!!

[muruku]

Hey guys, I'm new to the site and I am trying my best to get educated by reading through different stickies/threads.

One 'stupid question' I have is about fat. I used to eat around 7g of fat in my diet, where I found I was making no progress - which is weird because I assumed 'fat makes you fat'.

BUT I have learnt from the site my diet should be at least 60g of fat, even when cutting, my question is why? I remember reading something about a fat buffer..?

Sorry for the stupid question, please don't hate I'm new to bodybuilding and proper nutrition!!

You need some fats to maintain bodily functions (eg. hormonal profile) as well as to aid with absoroption of fat soluble vitamins.
http://www.eufic.org/article/en/show...s_infographic/



http://www.eufic.org/article/en/expi...ts_and_Health/

Total fat
Most authorities recommended intake for total dietary fat in adults ranges between 20-35%E (see box Energy percent). This means that it is advised that 20-35% of the total daily energy intake should come from dietary sources of fats. As described in section 2, fat has many essential biological functions, so the total consumption should not be lower than 15-20%. Moreover, diets that are low in fat (≤20%E) may adversely affect blood lipids by lowering HDL and increasing triglycerides, and may lead to an inadequate intake of essential fatty acids.6 The upper limit for fat intake aims to ensure that people do not consume too many daily calories as fat, since it is the most energy-dense macronutrient.

Growing evidence indicates that lowering SFA provides convincing cardiovascular benefits only when replaced by PUFA, whereas cardiovascular benefits of n‐6 PUFA are similar whether replacing SFA or total carbohydrates.4, 6, 10 Our analysis provides, for the first time, a rigorous comparison of global CHD burdens attributable to insufficient n‐6 PUFA versus higher SFA. In 80% of nations, n‐6 PUFA–attributable CHD burdens were at least 2‐fold higher than SFA‐attributable burdens. This suggests that focus on increasing healthful n‐6–rich vegetable oils may provide important public health benefits. In countries such as Ethiopia and Pakistan, n‐6 PUFA–attributable CHD mortality was >15 times that attributable to SFA, suggesting needs to prioritize increases in n‐6 PUFA–rich vegetable oils rather than decreased SFA in these countries. In tropical oil–producing nations in Southeast Asia and Oceania, SFA‐ and n‐6 PUFA–attributable CHD burdens were more similar, consistent with very high consumption of SFA from tropical oils, especially palm oil.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4859401/

[Spicywaffle]

@Jherewhoisdere and muruku, thanks for the responses helped a lot. Looks like I was trying to over complicate things especially in regards to micros. Time to go pound some protein and hit the gym.(wouldn't want to develop an iron deficiency) lol

[gbullock32]

Hey guys, I'm new to the site and I am trying my best to get educated by reading through different stickies/threads.

One 'stupid question' I have is about fat. I used to eat around 7g of fat in my diet, where I found I was making no progress - which is weird because I assumed 'fat makes you fat'.

BUT I have learnt from the site my diet should be at least 60g of fat, even when cutting, my question is why? I remember reading something about a fat buffer..?

Sorry for the stupid question, please don't hate I'm new to bodybuilding and proper nutrition!!

To add to what Muruku posted-

http://www.eufic.org/article/ar/expi...ts_and_Health/
https://www.anabolicmen.com/fats-and-testosterone/

[Mrpb]

"generally we eat too much fat"

However, many bodybuilders eat too little fat out of the belief that eating more fat will make them fat.

For optimal hormone function it's probably a good idea to eat a minimum of 0.4 - 0.45 gram fat per day. More is fine too.

For health outcomes it makes sense to prioritize unsaturated fats over saturated fats and to avoid industrial trans fats.

[fitfanatic123]

i have a stupid question - am i inadvertently doing intermittent fasting if i eat dinner around 630/7 PM and then don't eat breakfast again until 8 AM? and does it matter? and does it matter depend on whether i'm cutting or not?

[Mrpb]

i have a stupid question - am i inadvertently doing intermittent fasting if i eat dinner around 630/7 PM and then don't eat breakfast again until 8 AM? and does it matter? and does it matter depend on whether i'm cutting or not?

You're basically fasting for 13 hours. One could call that IF. The most common IF protocol in fitness crowds is 16 hours fasting, 8 hours eating.

If you're trying to max out muscle gain: a shorter fast is better than a longer one.

At 130 pounds you're probably better of focussing on building muscle instead of cutting.

[livsmith86]

Thanks for the resources about fats, I feel I finally have an understanding.

I actually find I struggle getting enough fat in my diet, I think I'll try adding soy milk(I eat plant based), nuts and avocados to start with.