Biotin (Vitamin B7)
Item | Details |
---|---|
Recommended Daily Dose | 30 Β΅g |
Why You Need It | Vital for energy metabolism, healthy skin, hair, and nailsβespecially important if youβre stressed or notice hair/skin issues. |
Top Food Sources | - Eggs (cooked, 1): ~10 Β΅g - Almonds (ΒΌ cup): ~1.5 Β΅g - Sweet potatoes (1 medium): ~2.4 Β΅g - Sunflower seeds (ΒΌ cup): ~2.6 Β΅g - Mushrooms (1 cup): ~5.6 Β΅g - Cheese (1 oz): ~0.4 Β΅g - Peanuts (Β½ cup): ~4.9 Β΅g |
Alternative | Include multiple biotin-rich foods in daily meals |
Supplement | 30 Β΅g daily if diet is lacking |
Calcium
Item | Details |
---|---|
Recommended Daily Dose | 1,000 mg |
Why You Need It | Crucial for strong bones and teeth, muscle function, and nerve signaling. May help reduce the risk of bone density loss over time. |
Top Food Sources | - Milk (1 cup): ~300 mg - Yogurt (Β½ cup): ~200β250 mg - Cheese (1β2 oz): ~200β300 mg - Calcium-fortified OJ (1 cup): ~300 mg - Tofu (calcium-set, Β½ cup): ~250β350 mg - Kale (cooked, 1 cup): ~94 mg - Broccoli (1 cup): ~62 mg |
Alternative | If dairy-free, rely on calcium-fortified products, leafy greens, and tofu |
Supplement | 500β600 mg calcium citrate or carbonate (taken in split doses) if dietary intake is low |
Fiber
Item | Details |
---|---|
Recommended Daily Dose | 25β30 g |
Why You Need It | Aids digestion, stabilizes blood sugar, promotes healthy gut bacteria, and helps prevent mid-day energy crashes. |
Top Food Sources | - Lentils (1 cup): ~15 g - Black beans (1 cup): ~15 g - Chickpeas (1 cup): ~12 g - Oats (Β½ cup dry): ~4 g - Apples with skin (1 medium): ~4 g - Sweet potatoes with skin (1 medium): ~4 g - Chia seeds (1 oz): ~10 g |
Alternative | Combine fruits, vegetables, whole grains, and legumes throughout the day |
Supplement | Psyllium husk (5β10 g daily) if dietary fiber is insufficient |
Iron
Item | Details |
---|---|
Recommended Daily Dose | Men: 8 mg Women: 18 mg |
Why You Need It | Essential for oxygen transport in blood; helps prevent fatigue during long coding sessions or workouts |
Top Food Sources | - Red meat (3.5 oz): ~2.7 mg - Chicken/turkey (3.5 oz): ~1.3 mg - Lentils (1 cup): ~6.6 mg - Spinach (cooked, 1 cup): ~6.4 mg - Tofu (Β½ cup): ~3 mg - Fortified cereals (1 serving): ~18 mg - Kidney beans (1 cup): ~3.9 mg |
Alternative | Pair iron-rich foods with Vitamin C (e.g., bell peppers, citrus) to improve absorption |
Supplement | 10β15 mg daily if deficiency is suspected (consult a doctor for testing) |
Magnesium
Item | Details |
---|---|
Recommended Daily Dose | 400 mg (for men) |
Why You Need It | Helps with muscle relaxation, energy production, and stress managementβreduces tension from long coding sessions |
Top Food Sources | - Spinach (cooked, 1 cup): ~157 mg - Almonds (1 oz): ~80 mg - Black beans (1 cup): ~120 mg - Dark chocolate (1 oz): ~65 mg - Avocado (1 medium): ~58 mg - Cashews (1 oz): ~74 mg - Pumpkin seeds (1 oz): ~150 mg |
Alternative | Add leafy greens, nuts, seeds, and beans to meals and snacks |
Supplement | 200β300 mg (citrate or glycinate) daily, especially if stress or muscle tension is high |
Omega-3 Fatty Acids
Item | Details |
---|---|
Recommended Daily Dose | 1,000β2,000 mg EPA+DHA |
Why You Need It | Supports brain health, reduces inflammation, and aids focusβespecially important for sedentary desk jobs |
Top Food Sources | - Salmon (3.5 oz): ~2,000 mg EPA+DHA - Sardines (3 oz): ~1,000 mg - Mackerel (3.5 oz): ~2,500 mg - Walnuts (1 oz): ~2,500 mg ALA - Flaxseeds (1 Tbsp): ~2,300 mg ALA - Chia seeds (1 oz): ~4,900 mg ALA - Herring (3 oz): ~1,700 mg EPA+DHA |
Alternative | Incorporate fatty fish (2β3 times a week) or plant-based options (walnuts, flax, chia) |
Supplement | Fish oil or algae-based Omega-3 capsules (1,000β2,000 mg EPA+DHA daily) |
Protein
Item | Details |
---|---|
Recommended Daily Dose | ~1.6β2.2 g per kg body weight (e.g., 120β150 g total for a 70 kg individual) |
Why You Need It | Builds and repairs muscle; provides sustained energyβessential for workouts and long coding sessions |
Top Food Sources | - Chicken breast (3.5 oz): ~31 g - Turkey (3.5 oz): ~29 g - Greek yogurt (Β½ cup): ~10 g - Lentils (1 cup): ~18 g - Eggs (1 large): ~6 g - Black beans (1 cup): ~15 g - Tofu (Β½ cup): ~10 g - Salmon (3.5 oz): ~25 g |
Alternative | Plant-based proteins (tofu, tempeh, seitan) if avoiding animal products |
Supplement | Whey or plant-based protein powder (1β2 scoops daily) to meet protein goals |
Vitamin A
Item | Details |
---|---|
Recommended Daily Dose | 900 Β΅g RAE (for men) |
Why You Need It | Vital for vision, immune function, and skin health. Also supports cell growth and maintenance |
Top Food Sources | - Sweet potatoes (1 medium): ~1,000 Β΅g RAE - Carrots (Β½ cup cooked): ~665 Β΅g RAE - Spinach (cooked, Β½ cup): ~472 Β΅g RAE - Butternut squash (Β½ cup): ~572 Β΅g RAE - Cantaloupe (1 cup): ~270 Β΅g RAE - Red bell pepper (Β½ cup): ~117 Β΅g RAE - Mango (1 cup): ~181 Β΅g RAE |
Alternative | Include a variety of colorful fruits and vegetables |
Supplement | 2,500β3,000 IU (or ~750β900 Β΅g RAE) in a multivitamin if diet is lacking; avoid excessive intake |
Vitamin B12
Item | Details |
---|---|
Recommended Daily Dose | 2.4 Β΅g |
Why You Need It | Essential for red blood cell formation, nerve function, and DNA synthesis. May reduce fatigue and neurological issues if deficient. |
Top Food Sources | - Clams (3 oz): ~84 Β΅g - Liver (3 oz): ~70β80 Β΅g - Salmon (3.5 oz): ~4.8 Β΅g - Tuna (3.5 oz): ~2.5 Β΅g - Milk (1 cup): ~1.2 Β΅g - Eggs (1 large): ~0.6 Β΅g - Fortified plant milks (1 cup): ~1β2 Β΅g |
Alternative | For vegetarians/vegans, rely on fortified foods (cereals, plant milks) or supplements |
Supplement | 250β500 Β΅g (cyanocobalamin or methylcobalamin) a few times/week, or a low-dose daily |
Vitamin C
Item | Details |
---|---|
Recommended Daily Dose | 90 mg (for men) |
Why You Need It | Potent antioxidant that supports immune health and collagen synthesis; may reduce fatigue and help with iron absorption |
Top Food Sources | - Oranges (1 medium): ~70 mg - Bell peppers (Β½ cup): ~95 mg - Strawberries (Β½ cup): ~49 mg - Kiwi (1 medium): ~71 mg - Pineapple (1 cup): ~79 mg - Broccoli (Β½ cup cooked): ~51 mg - Tomatoes (1 medium): ~20 mg |
Alternative | Incorporate fresh fruits/veggies daily or add them to smoothies |
Supplement | 500β1,000 mg daily if diet is lacking |
Vitamin D
Item | Details |
---|---|
Recommended Daily Dose | 600β2,000 IU |
Why You Need It | Supports bone health, immune function, and mood; especially important for those who spend long hours indoors coding |
Top Food Sources | - Salmon (3.5 oz): ~450 IU - Mushrooms (sun-exposed, 1 cup): ~300 IU - Fortified milk (1 cup): ~100 IU - Sardines (2): ~150 IU - Egg yolk (1): ~40 IU - Fortified OJ (1 cup): ~100 IU - Cod liver oil (1 tsp): ~450 IU |
Alternative | 15β20 minutes of direct sun exposure (arms/face) a few times a week |
Supplement | 1,000β2,000 IU Vitamin D3 daily if sun exposure is limited |
Vitamin E
Item | Details |
---|---|
Recommended Daily Dose | 15 mg |
Why You Need It | Powerful antioxidant that supports skin and immune health; beneficial for stressed or busy lifestyles |
Top Food Sources | - Sunflower seeds (1 oz): ~7.4 mg - Almonds (1 oz): ~7.3 mg - Hazelnuts (1 oz): ~4.3 mg - Peanut butter (1 Tbsp): ~2.5 mg - Avocado (Β½): ~2 mg - Spinach (cooked, 1 cup): ~1.9 mg - Wheat germ oil (1 Tbsp): ~20 mg |
Alternative | Incorporate nuts, seeds, and avocado in daily meals |
Supplement | 15 mg daily if dietary sources are insufficient |
Zinc
Item | Details |
---|---|
Recommended Daily Dose | Men: 11 mg Women: 8 mg |
Why You Need It | Supports immune function, wound healing, and cognitive performanceβuseful for intense coding sprints |
Top Food Sources | - Oysters (3 oz): ~74 mg - Beef (3 oz): ~4.8 mg - Pumpkin seeds (1 oz): ~2.2 mg - Chickpeas (1 cup): ~2.5 mg - Cashews (1 oz): ~1.6 mg - Eggs (1 large): ~1.2 mg - Dairy (1 cup): ~1 mg |
Alternative | Spread out zinc-rich snacks (nuts, seeds) throughout the day |
Supplement | 10β15 mg daily |
Quick Programmer Tips
- Meal Prep
Cook proteins, grains, and veggies in advance to save time. - Healthy Snacks
Keep nuts, seeds, or fruit at your desk to avoid junk food. - Hydration
Aim for 2β3 liters of water daily to maintain focus and reduce fatigue. - Movement Breaks
Take short walks or stretch every couple of hours to improve circulation and relieve stress.
Muscle Group | Exercise(s) | Effectiveness |
---|---|---|
Quadriceps | High-Bar Squat | π₯π₯π₯π₯π₯ (Elite compound, full range) |
Bulgarian Split Squat | π₯π₯π₯π₯ (Unilateral + stability) | |
Leg Press | π₯π₯π₯π₯ (Heavy, joint-safe overload) | |
Leg Extension | π₯π₯π₯ (Isolation, rectus femoris focus) | |
Hamstrings | Stiff-Legged Deadlift | π₯π₯π₯π₯π₯ (Lengthened overload) |
Romanian Deadlift | π₯π₯π₯π₯ (Stretch + control) | |
Seated Leg Curl | π₯π₯π₯π₯ (Top isolation move) | |
Nordic Hamstring Curl | π₯π₯π₯π₯ (Eccentric focused strength) | |
Glutes | Hip Thrust (Barbell) | π₯π₯π₯π₯π₯ (Peak contraction focus) |
Deep High-Bar Squat | π₯π₯π₯π₯ (Full ROM = stretch stimulus) | |
Bulgarian Split Squat | π₯π₯π₯π₯ (Glute + quad control) | |
Chest | Cambered Bar Incline Bench Press | π₯π₯π₯π₯π₯ (Upper chest stretch & press) |
Dips (Chest-leaning) | π₯π₯π₯π₯π₯ (Lower chest king) | |
Bench Press (Barbell) | π₯π₯π₯π₯ (Mass builder, scalable) | |
Pec Deck / Cable Fly | π₯π₯π₯ (Isolation, constant tension) | |
Back (Lats) | Pull-Ups | π₯π₯π₯π₯π₯ (Vertical pull gold standard) |
Barbell Bent-Over Rows | π₯π₯π₯π₯π₯ (Mid-back mass builder) | |
Seated Cable Row | π₯π₯π₯π₯ (Controlled mid-back tension) | |
Deltoids | Overhead Press | π₯π₯π₯π₯ (Front + side delt compound) |
Super ROM Lateral Raise | π₯π₯π₯π₯π₯ (Best side delt isolation) | |
Face Pulls | π₯π₯π₯π₯ (Rear delt + rotator health) | |
Rear Delt Row (Incline or Chest-Supported) | π₯π₯π₯π₯ (Posterior delt development) | |
Triceps | Skull Crusher | π₯π₯π₯π₯π₯ (Long head stretch = growth) |
Dips | π₯π₯π₯π₯π₯ (Compound overload) | |
Overhead Dumbbell Extension | π₯π₯π₯π₯ (Long head focus) | |
Cable Pushdown (Rope or Bar) | π₯π₯π₯ (Finisher or volume tool) | |
Biceps | Seated Incline Dumbbell Curl | π₯π₯π₯π₯π₯ (Lengthened stretch position) |
Barbell / EZ Bar Curl | π₯π₯π₯π₯ (Heavy, compound isolation) | |
Hammer Curl | π₯π₯π₯ (Brachialis + forearm) | |
Concentration Curl | π₯π₯π₯π₯ (Peak contraction) | |
Calves | Standing Calf Raise | π₯π₯π₯π₯π₯ (Gastroc focus, heavy load) |
Seated Calf Raise | π₯π₯π₯π₯ (Soleus isolation) | |
Donkey Calf Raise / Leg Press Calf Raise | π₯π₯π₯π₯ (Full ROM + heavy loading) | |
Core | Hanging Leg Raise / Captainβs Chair | π₯π₯π₯π₯π₯ (Lower abs, full ROM) |
Ab Wheel Rollout | π₯π₯π₯π₯ (Anti-extension strength) | |
Plank (and Weighted Variations) | π₯π₯π₯ (Isometric brace + endurance) | |
Cable Woodchop / Pallof Press | π₯π₯π₯π₯ (Oblique & anti-rotation work) | |
Back Extension (Reverse Hyper or Traditional) | π₯π₯π₯π₯ (Spinal erectors + glutes) |
π§ββοΈ Anterior Pelvic Tilt & Bad Posture Correction Exercises
Target Area | Exercise / Stretch | Effectiveness |
---|---|---|
Hip Flexors (Tight) | Half-Kneeling Hip Flexor Stretch | π₯π₯π₯π₯π₯ (Fixes tilted pelvis root) |
Couch Stretch (quad+hip combo) | π₯π₯π₯π₯ (Deep front chain opener) | |
Quads (Tight) | Standing Quad Stretch / Lying Quad Stretch | π₯π₯π₯π₯ (Supports pelvic neutrality) |
Glutes (Weak) | Glute Bridge (Hold & Reps) | π₯π₯π₯π₯π₯ (Activates posterior chain) |
Banded Monster Walks / Lateral Steps | π₯π₯π₯π₯ (Glute medius activation) | |
Abs (Weak) | Dead Bug / Posterior Pelvic Tilt Drill | π₯π₯π₯π₯π₯ (Corrects lumbar curve) |
RKC Plank (Glute + core combo) | π₯π₯π₯π₯ (Core engagement with tension) | |
Lower Back (Tight) | Childβs Pose / Knees-to-Chest Stretch | π₯π₯π₯ (Lumbar decompression) |
Cat-Cow (Spine mobility) | π₯π₯π₯ (Loosens hips + spine) | |
Pecs/Shoulders | Doorway Stretch | π₯π₯π₯π₯ (Releases forward-rolled shoulders) |
Wall Angels / Y-T-W Raises | π₯π₯π₯π₯ (Postural scapular control) | |
Hamstrings | Seated or Standing Hamstring Stretch | π₯π₯π₯ (Supports posterior tilt) |