Part 3: Pyramid Level 3 - Micronutrients, Vitamins, Minerals, and Water

[@zanewman231lazylivin]

These vids in a lecture form would be about $200-$400 per credit hour to take at University of Central Florida where I'm getting a degree in Sport and Exercise Science. Thanks Eric for the knowledge, brother. And pay attention boys and girls, the man is dropping knowledge for free here

[@Team3DMJ]

I spend 20 minutes going over micronutrition and what you guys took from it is "that shirt looks bad" lol

[@MrGflan]

This comment reminds me of when my sister in law asked me how to create a deficit. I spent a long time going into quite a detailed approach. Afterwards she says, “Ok. But what about this grapefruit diet?” 🤦‍♂️

[@_ks_154]

Helms speaks, we listen. A testament to his clarity and depth of lecture delivery is that everyone's shitting on his shirt selection, and no one objects to any of the actual lecture content.

[@stevenfleming3311]

Shout out to Jeff Nippard to sending me here. Fantastic breakdown!

[@Team3DMJ]

The carbs themselves? Unless they are fiber they will have the same amount of calories if that is what you are asking. All carbohydrates eventually become simple sugars/monosacharides in our body or are stored as glycogen, regardless of food source. See part 6 for a bit more on this topic.

[@Fillmuty]

We are so lucky to get all this information for free...Thanks alot, Helms!

[@Team3DMJ]

just track it like normal but before you juice it, and yeah you could count it towards your fluid intake

[@Team3DMJ]

Blood sugar and insulin response are not the same thing necessarily, and glycemic index is a way of rating carbohydrates eaten in isolation, which isn't typically how they are eaten by bodybuilders. Also in active, weight lifting folks with normal or athletic body compositions we have very normal and healthy blood sugar and insulin responses to food. No need to try to manipulate insulin, more of an effect than a cause in this context. For more info google James Krieger's series on insulin

[@Team3DMJ]

tanning beds and natural sunlight aren't the same, UVB is a lot less in tanning beds which is the prime producer of vitamin d in the body

[@Team3DMJ]

As a general rule, absorption is inconsistent in supplements compared to whole foods when talking about micronutrients, and fruits and vegetables also provide phytonutrients and phytochemicals which are beneficial to your health that vitamin supplements typically don't provide. I'll talk more about this in the supplementation episode.

[@Chiggzzz]

Best damn fitness channel. Period. Learned so much from this channel. Most underrated channel out there.

[@Team3DMJ]

Will be talking about supplements at level 5 and going into this more

[@kenjithemilkman]

i don't care what you wear Eric your videos are great and very informative. keep making more!

[@jasss6813]

Leave him alone about the shirt guys, its expanded from his gains in the offseason. Good gains Eric!

[@peg372]

Omg i've been waiting ALL WEEK for this!!!!!

[@Team3DMJ]

please see part 6

[@weave4181]

Eric thx for all the infos, I could watch more all night.

[@Team3DMJ]

exactly....except include grain based products and dairy :)

[@garyamlinger]

Great information. Eric, what is your take on insulin sensitivity and eating high glycemic foods throughout the day? You explained how eating things such as poptarts really isn't that bad for you, as long as you are hitting your macros/micros and things of that nature. It would be great if you could elaborate on the effects that those types of foods has on insulin sensitivity and how that could be detrimental to a natural bodybuilder (If at all). Thanks.

[@Ratcher]

The answer will be yes, although you could do some variations throughout the week :)

[@Team3DMJ]

Just go ahead and google any one of the micronutrients I listed, and you can go over the physiologic importance of each mineral and vitamin. Everything from helping bones deposit calcium, to allowing the thyroid to function properly, to being able to properly oxidize macronutrients, to allowing normal sleep, to ensuring blood clots properly is effected by micronutrition.

[@Team3DMJ]

Thank you

[@mrbouncelol]

doctor + certified nutritionist

[@fitknights829]

Adam Bornstein and John Romaniello recommend at least an hour a day of direct sunlight on your skin for those with light complexions. I'm not sure if there is a difference in intensity or wavelength between tanning bed and sunlight but they suggest supplementing with 4000-5000 IU's daily if you do not meet this requirement. I prefer to minimize exposure to UV radiation so I always supplement with dinner.

[@dipanshu7005]

I have to watch these video couple of more times cause there is so much information ...and it take time to grasp it completely ... Thanks Eric sir love from India

[@Team3DMJ]

...not sure what fruit you're talking about...a large banana, which is right about a cup is like ~120 calories, so ~500 calories for four servings, which is 1/6th of your intake at 3000, and 1/8th at 4000, and that's a more energy dense fruit. A cup of strawberries is 50 calories...so 4 cups is 200 calories...which would be 5-6% of your calories for the day

[@ChaseR1993]

Thank you so much for this series man. Means a lot and extremely informative. 3DMJ rock

[@Team3DMJ]

I'll discuss this in supplementation

[@K3VIN552]

Inb4 Lyle McDonald. Great video Eric

[@Team3DMJ]

check out part 6

[@AlexGingell]

Excellent video - thanks Eric!

[@BetterAestheticsBB]

Always great content

[@thecodyz]

Great video Eric, helped me out very much!

[@Ratcher]

Great video.

[@Team3DMJ]

The only reason anyone knows that I took a legal (at the time) prohormone over 7 years ago is because I am open and honest and value integrity. I have only, and will only, ever compete in federations in which I am allowed to compete in. Natural organizations have different rules, 3, 5, or 7 years free of banned substances typically, and I only compete in the organizations which I am eligible. You're more than welcome to see me as not natty if you'd like I'll continue competing by the rules.

[@finnrowan]

Awesome vid, cant wait for the next one!

[@AB0MINATOR]

Oh right, was going on the assumption using mashed bananas as per nutritiondata(dot)com which says one whole cup of mashed bananas is ~200 calories, thanks for the clarification.

[@thirdeyecandy1]

Awesome video series. Thanks Eric!

[@m0nkeycrak]

Bro hug for your comments 8:00-11:00. Great vid!

[@donaldellis1460]

Great video, thanks for sharing your time.

[@Team3DMJ]

Damnit Jim I'm a bodybuilding coach not a dermatologist!

[@Team3DMJ]

For sure :)

[@jaredsmyth8666]

thank you for this series...very good so far

[@haydenm3990]

This is excellent! Thanks heaps for these videos.

[@MacroFit10]

Great stuff Eric.

[@newtonheath8367]

AWESOME!!! thank you eric and 3DMJ... keep up the good work :)

[@bigtonutz]

hey thanks eric great information. thanks for teaching it to us

[@daxm4n]

Phenomenal vlog, excellent info!

[@Team3DMJ]

see part 1

[@TheLiftLifeFitness]

Thanks for another great vid coach.

[@alfredtrevino4924]

Eric, can the serving(s) be the same fruit/veggies? 2 serving of green beans instead 1 serving of green beans and spinach. Would it make any differences?

[@GreatBrandsNYC]

For veggies, I just don't count the carbs in them - makes it easy to hit the micros. I only count fruit due to fructose.

[@getadayjob]

If you were to manipulate your macros, lets say for example... you're loosing too much weight, how would you determine which macro nutrients to increase? Would you increase both fats and carbs at the same time? What's the benefit/reason for increasing carbs vs. fats ?

[@zanelockwood6549]

Love your videos, Very helpful.

[@gorannmnm]

What you mean by one cup of veggies and fruits? Is one cup one cup of only tomatoes (on example) or one cup of several different veggies? By 3 cups per day do you mean on example one cup of strawberries, one cup of carrot, one cup of cucumber?

[@Cheo97]

Thanks for sharing your knowledge base and simplifying it :)-

[@Team3DMJ]

I'm doing a level on timing

[@BogdanZamfirFitness]

Gotcha! So if I'm on a 3000 kcal diet, I should eat 3 cups of vegetables and 3 cups of fruits... But I don't understand why the servings raise at the same time with calories?? Shouldn't you eat more veggies while dieting, because you don't get as much micros because of the caloric deficit?? And also, how much is a cup of black forrest fruits in grams ?? ... As I found, it's 175 grams (a lot, in my opinion), but some websites claim that 1 servings of frozen fruits equals 80 grams.... I don't know what to believe anymore :) could you give me some information? Thank you!!

[@emotionaleatingcoach]

Regarding the clear urinations, sometimes if taking vitamin supplements urine comes out yellow. I think for example this happens with B vitamins. In this case, should the other method be used?

[@spugat]

Hey, well fiber can have calories and the other problem results due to wrong or imprecise macronutrien-entrys for the foods.

[@MsAlyssaMonique]

if you were my professor at my UC id be an honor student!

[@PFSMccreath]

Creepy sick vid Eric

[@StraightUpKilled]

This is really helpful Eric, thanks. But could you explain WHY micronutrients are important for bodybuilders?

[@crazyp24]

you're awesome thank you!

[@mechwr]

Are all grams of carbs the same in terms of quality/bioavailability if we don't include the micronutrients of the item? Say, a poptart at 37g of carbs vs 37g of carbs from brown rice. For the sake of argument, let's assume they both are void of micronutrients or other macronutrients. Can their carbs be considered 'the same'?

[@calbusa5]

Hey Eric, In a cut, what should one expect their body fat % to drop by? Understanding the many variables that would matter, given my Info; 42 yrs.,6'1", 215lbs., about 15% body fat. I'm on a 2100Kcal taking the bulk of my carbs in post workout- below 50g of carbs on off days, making up with higher carbs on "BIG" workout days (legs/Back). Cardio every other day 40-60min med-high intensity. Training 3-on-1-off-3on. I'm asking because I want to set a reasonable timeline to get down to about 8-10%.

[@Team3DMJ]

Well he can come into my dreams and take it back but I will get my Dream Warrior on if he tries

[@yourugly1994]

Eric, could you please tell Berto to grow his beard again. It looked really cool... like he should've been casted in Teen Wolf or some other werewolf show.

[@JuanLara1]

Great video series, thank you for the great info Eric, I've come across so many people that don't know this info and when I tell them the basics, they respond that sounds to complicated, when I see their physique they are fat as F**k and ill it makes me mad when i try to help someone and they blow it off with excuses, like the old saying goes Survival of the Fittest..knowledge is power..

[@Praggle27]

Freddie Krueger wants his sweater back

[@DP-fd8tc]

What should you do if your stomach doesn't tolerate vegetables?

[@bobbyonexx]

thx, very informative

[@hamooon]

just just incredibly helpful, man.... I dont ever recommend anything anymore. I just name Loomis, Helms, nunez, alberts, shoenfeld, aragon and matthews.

[@arigol2]

How about eating cereals or sugar dense foods that Vitamins/Minerals are added to them?

[@tubenunofabio]

Great video Eric. Can you please translate cups/day of veggies/fruits to grams/pieces of medium size? For example, for 2000-3000kcals, that should be roughly 200g cooked veggies and 3 pieces of fruit?

[@heathergibson5315]

Great video :) thank you

[@DavidThomas-ve6vd]

Can you do a guide for vegan bodybuilders?

[@dipanshu7005]

Bulking cutting problem sometimes clothes fit sometimes it become small

[@bitB3AR]

Cup is a unit of volume not weight

[@Iwantobeahero]

Hi Eric, i want to add on to donvictor's question and ask about fiber. I could easily eat a quest bar and get more than 50% of my fiber in. Is it less efficient? Also i have been taking Opti-men (multivitamin) everyday for 2-3 months now and everyday on myfitnesspal my fat soluble vitamins are 1000% plus. Am i over-dosing?? Is there any detrimental effects??

[@trashcompactable]

Can you describe what a "cup" is considered for those of us who weight food?

[@masoudhousseinhassan46]

I am stuck on 140 pounds for a long time. I'm currently on a 3700kcal diet and train 4x a week. I've contacted other youtubers about this but they pretty much all say the same. Increase your calories. Well, there is a problem with that. i'm seeing no changes when i was on a 3200kcal diet and even went up to 4200kcal once for a month. Which is very strange! A bit more than half of my intake is nutrient dense, but the other part is junk food. I simple cannot hold on more food without puking. Help

[@pantheist46n2]

what's your favorite series?

[@JoshR324]

9:40 sounds like you're talking about Ogus and chipotle lol.

[@Mr_SamuelAdam]

Eric foods hour before workout? For best performance

[@DonVictor9]

Is it ok to hit your macros with low micronutrient dense foods, but take multivitamins supplements?? is it less efficient than micronutrient dense foods without multi?

[@Xmen940]

IM 175 POUND .CAN YOU TELL ME MY GOAL TO LOSING TOMI WEIGHT ...LIKE ONE POUND OR TWO POUND PAR WEEK ...I WHANT GET MORE SHREDE CUT SPECIALY ON MY ABS ...i don t know how to calcule my calories ... thank s

[@fokerrr1]

How can avoid acne during bulking Eric??

[@kalm5076]

Is it bad for me to eat 8-10 cups of broccoli a day and 1-2 cups of strawberries and blueberries a day? I cannot seem to feel "full" no matter how much hig vol, low cal food I eat!

[@thechode88]

What are your thoughts on juicing (in regards to fruits and vegetables, not steroids)?. If someone was adamant to juicing their vegetables, how would they be able to calculate their macros from the juice? Lastly, should the juice they drink from the juicer be included in their H20 intake (since it's a fluid)?

[@Mr_SamuelAdam]

Eric how much vitamin D a day? 5000ius ?

[@xbandosx1]

Can you give us the name of the book where it goes in depth for us nerds :D

[@garito36]

high fructose corn syrup has the same effect on your body as table sugar.

[@singhay_mle]

@Team3DMJ Hey, all calculations are to be done by Body Weight or Lean Body Mass?

[@onereason2003]

does the water you mix with your whey protein shake count toward total liquid intake for the day?

[@Pennyinmouth]

what do you consider silly foods? like epic meal time silly food?!

[@Kloutkulture]

Why do you get acne during your bulk?

[@SgtPayneX]

Great video, Eric! Now I have a place to send my confused friends

[@xptboy]

Could anyone knowledgeable answer this for me plz. if I go tanning in a tanning bed once or twice a week just to maintain my "naturally tan" look, do i need to supplement with Vitamin D3, if so how much?

[@Canabaha]

Nice blouse Eric