Calcium and D-Vitamin !

Whats your thoughts on Calcium and D-vitamin ? I following the 80/10/10 diet ...almost...sometimes i cant buy the things Dr. Graham suggest so i kinda mix things around!

My carbs come from Watermelon, Bananas and Mangos.....then I eat salad in the evening (lettuce head, spinach) mixed with tomatoes, cucumbers, sellery, anything i can find...im having problem following it COMPLETLY ....you know...100%.

Then I started to think about Calcium and D-Vitamin. They say you should get at least 800 mg a day of Calcium? I didnt find any suggestion about RDA in the 80/10/10 book by Dr.Graham ....but what do you guys think of this?

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Permalink Reply by Diospyros on June 3, 2011 at 8:01am

There is plenty of calcium in everything if you eat a wide variety. Vitamin D comes mostly from Sunlight as well as from certain animal foods as well as fortified food products. I notice you're in Iceland. That could be a problem as during the winter there isn't enough intense sun to make Vitamin D in Iceland. Many would recommend a supplement in winter eating no animal foods nor fortified products.

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Permalink Reply by Brynjar on June 3, 2011 at 9:05am

thanx man ! Interesting what he is saying in the beginning. I have never heard of that before.

So what do u eat to get your 3000 cal a day?

I am on a 2000 ca. cal diet a day, eating Bananas, Mango and Watermelon for Cal.

I would like to increase it where as im lifting weights and looking into gaining muscle on a raw food diet !

Whats ur thoughts?

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Permalink Reply by DURIANRIDER on June 3, 2011 at 9:16am

10 year old girls need around 2000cals a day Brynjar. If you want to have the muscles and fitness of a 10year old girl then keep eating like that. ;) Most bodybuilders eat around 3-4times the cals you are currently. Its impossible to train and recover and get longterm fitness gains whilst undereating. Its like expecting a tree to fruit with LESS energy going into it.

Is the RDA of calcium skewed to meet dairy industry sales?

Does the sun help with Vit D?

Maybe, just maybe. ;)

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Permalink Reply by Brynjar on June 3, 2011 at 2:07pm

WOW ok.....Dr Graham talks only about getting 3000 cal if ur really active !

I have not heard of 3500-4000 cal a day? maybe thats true....im about 77-78kg which is about 156 lb.

Are u guys lifting and building muscle? if so...i would love to hear some stories about your goals and success !

Are u guys following Dr. Graham 80/10/10 diet or something else?

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Permalink Reply by 1z9dt31x24k11 on June 3, 2011 at 2:09pm

77 kg is more like 170 lb =)

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Permalink Reply by Brynjar on June 3, 2011 at 2:16pm

ohh hehe ok.....im not sure about the lb measurments....but i am 77-78 kg ! :)

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Permalink Reply by Jim Pilrose on June 3, 2011 at 2:47pm

Brynjar,

There are several calcium rich vegetables, kale, broccoli just to name a few.

Like Dr. Graham's book said, get yourself a fitday or some other nutrition site account and figuring out your requirements is easy.

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Permalink Reply by Brynjar on June 3, 2011 at 3:18pm

Thanks man ! i will do that !

Permalink Reply by Durianwriter on June 3, 2011 at 4:13pm

The RDA for women is 1,000 mg a day. I easily get this on a daily basis. If you are concerned log in to Cron-o-meter and track what you eat for a few days.