my diet.

slemons

Hi,
Old user here who forgot his password (email addy i reg'ed under deleted) so this is now me!!

Any way i've a few q's about diet since one of the lads here at work was on abot how vitamin and mineral supplements are really much use as the body doesnt absorb them as well as say fruit and veg based minerals?

Frst of all is the above true?? Are bottled vits and minerals just a fad?

After that then my diet. I was wondering if you think i might be getting enough nutrients in this diet
Im a early 20s (barely) 5'10 13 stone team sports player with lowish BF. Not really looking to gain much or any muscle. Just get stronger faster and fitter

brekkie - 100gms bunalun oats + blueberries + 2 mandarins. tiny bit of milk (i try stay away from dairy as it slows me down cardio/speed wise) maybe 200gms Tuna

mid morning - 100gms ON whey with water

lunch - 4 eggs, 2 tomatoes, slice or two or brown bread. more fish - tinned tuna or salmon or maybe even some chicken cooked the night before

3pm - apple and 2 kiwi's or a pear

6pm - if training is on, nothing maybe some explode or a banana. If no training then some mixed beans and more fish, couscous or something but im not a big eater in the evening

10pm - some casein, bcaa's, cod liver oil, 400 IU vit e cap, B complex, 500mg VitC cap, Multimineral and zma if i havent had any calcium for a good while before. (Zma really destroys my skin so i can only really take it on sunday/monday nights as i dont want to look like a leper at the end of the week. I have always had very bad skin)

I try stay away from dairy as much as possible. I love milk like but its just no good i know it - too heavy and creamy

what about tinned fish? tuna and salmon? Its my only way of getting it really as i hate to cook the stuff

So do you think i could get away with ditching some of the vit/mineral supps? Do they add anything? I've never really gotten anything from them to tell the truth. But i could say the exact same for everything bar zma and the only thing i know that zma does to me is shred my skin.


On a related note - do any of you know how best to deal with wrinkles? Im getting told a lot i look 30 not early 20s and its all down to my skin (it used to be shocking but not so much now) A goos moisteuriser before bed and maybe one of those wrinkles decrease creams? Are any of them any good?

Thanks!!

slemons

oh and another question on timing of all the nutrients? Right after training for the vit and mineral supplements? I know about 2:1 carbs to protein shake 20min post workout but after that im a little shady