>He need supplement Here is ONE small meal , literally everything

>Cronometer
My nigga

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>not even baseline on zinc and magnesium

>>42809806
Why would I bother hitting RDI with only 1/3 of my cals ?

>>42809771
>1000 kcals
>Small meal
How fat are you?

>>42809881
23 Bmi fampai
Not everybody only lift 3x a week

>1000kcal
>small meal
LMAO

>>42809904
and since I only eat 2-3 time a day , I consider 1000 Kcals to be a small meal

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Okay, but what is the meal?

Also
>He need supplement
You might need some brain gains.

>>42809924
I'm just lmaoing at people in the Sup stack thread who list all their bullshit when clean eating give you literally everything you need .

>Muh vit D
>Muh Fish oil
>Muh Zma

>>42809934
>530 units of vit d
>enough
that is borderline anon

Supplementing vit d is a good idea. B12 might be necesarry since thats a gamble. Also magnesium is handy since most people are deficient in this aswell

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>>42809934

What
Is
The
Meal

A man must know

>>42809941
All of my day are like this so it's very unlikely i'm deficient in any of those , and if there is sun I'll be spending at least 4 hours under it most of the time , and like I said before this is only 1/3 of my daily intake .

>>42809904
>>42809911
I lift 6-7 times a week and eat 1800. 5ft11 before you assume I'm a manlet. 180lbs, 12% bf.
>23 bmi
That's fucking borderline obese, dude.

>>42809976
it is impossible to know if your fooditems contain enough b12 or magnesium. Since b12 gets fed to animals sometimes and the soil might be deficient in magnesium

get a bloodtest if you can

>>42809992
5f11 & 180 is 25.1 BMI
Obese is 30

I lift 3.5 day / week and do cardio for at least one hour a day .

How the fuck do you only eat 1800 , that's like just your BMR without any additional EE

>BMI
>obese
>implying BMI means anything at all for people who lift
confirmed for literal dyels lol

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>>42809995
If you really eat 1800 Kcals and you didn't bullshit your stats AND really lift 6-7 time a day then congratulation for your abysmal metabolism .

>>42809771

>1 small meal
>1000 calories
>most vitamins/minerals are in the yellow
>low fiber
>already hit your daily saturated fat and cholesterol allowance

>>42810129
Only animal containing meal of the day so cho won't rise anymore for the day & sat fat will hardly reach 20g ( which is the normal RDA, I lowered it ) .
Since I still need 2000 Kcals and Won't eat much more fat & proton it's easy to guess that at the end of the day the fiber will be at 50+ easily

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>>42809924
>>42809947
WHAT IS THE BLOODY MEAL OP!?

Op what is it

>>42809924
>>42809947
>>42810191
>>42810763
Well, op said it's an animal product here >>42810152
And you can see it has 3.5kg water here >>42809771
It also has carbs
The only animal product with any carbs and that much water is milk. It has to be a gallon of milk. Maybe 1 or 2% fat, because whole is way more calories dense.

That's my bet, a gallon of semi skimmed milk.

>>42810970
That ratio of omega-3 to omega-6, though. I can't think of any meal with milk that could have this. You could get that much omega-3 fats from some oils or from seafood.

>>42811030
It's probably a mix of things not a single food.

The water is just the water I had today it's not part of the meal ,
It's sardine , red beans , tomato sauce ,onion, olive oil & vinegar + spices .

>>42811235
>Only animal product in the entire day is low food chain fish
>Delicious plant protein in the form of red motherfucking beans
You are a good person

>>42809771
>all that cholesterol and saturated fat
y tho

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>>42809934
>>Muh vit D
>>Muh Fish oil
>>Muh Zma

this is literally my supp stack + whey, I guess I'm a meme