Biotin (Vitamin B7)
| Item | Details |
|---|---|
| Recommended Daily Dose | 30 µg |
| Why You Need It | Vital for energy metabolism, healthy skin, hair, and nails—especially important if you’re stressed or notice hair/skin issues. |
| Top Food Sources | - Eggs (cooked, 1): ~10 µg - Almonds (¼ cup): ~1.5 µg - Sweet potatoes (1 medium): ~2.4 µg - Sunflower seeds (¼ cup): ~2.6 µg - Mushrooms (1 cup): ~5.6 µg - Cheese (1 oz): ~0.4 µg - Peanuts (½ cup): ~4.9 µg |
| Alternative | Include multiple biotin-rich foods in daily meals |
| Supplement | 30 µg 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 (½ cup): ~200–250 mg - Cheese (1–2 oz): ~200–300 mg - Calcium-fortified OJ (1 cup): ~300 mg - Tofu (calcium-set, ½ cup): ~250–350 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 | 500–600 mg calcium citrate or carbonate (taken in split doses) if dietary intake is low |
Fiber
| Item | Details |
|---|---|
| Recommended Daily Dose | 25–30 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 (½ 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 (5–10 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 (½ 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 | 10–15 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 management—reduces 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 | 200–300 mg (citrate or glycinate) daily, especially if stress or muscle tension is high |
Omega-3 Fatty Acids
| Item | Details |
|---|---|
| Recommended Daily Dose | 1,000–2,000 mg EPA+DHA |
| Why You Need It | Supports brain health, reduces inflammation, and aids focus—especially 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 (2–3 times a week) or plant-based options (walnuts, flax, chia) |
| Supplement | Fish oil or algae-based Omega-3 capsules (1,000–2,000 mg EPA+DHA daily) |
Protein
| Item | Details |
|---|---|
| Recommended Daily Dose | ~1.6–2.2 g per kg body weight (e.g., 120–150 g total for a 70 kg individual) |
| Why You Need It | Builds and repairs muscle; provides sustained energy—essential for workouts and long coding sessions |
| Top Food Sources | - Chicken breast (3.5 oz): ~31 g - Turkey (3.5 oz): ~29 g - Greek yogurt (½ cup): ~10 g - Lentils (1 cup): ~18 g - Eggs (1 large): ~6 g - Black beans (1 cup): ~15 g - Tofu (½ 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 (1–2 scoops daily) to meet protein goals |
Vitamin A
| Item | Details |
|---|---|
| Recommended Daily Dose | 900 µg 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 µg RAE - Carrots (½ cup cooked): ~665 µg RAE - Spinach (cooked, ½ cup): ~472 µg RAE - Butternut squash (½ cup): ~572 µg RAE - Cantaloupe (1 cup): ~270 µg RAE - Red bell pepper (½ cup): ~117 µg RAE - Mango (1 cup): ~181 µg RAE |
| Alternative | Include a variety of colorful fruits and vegetables |
| Supplement | 2,500–3,000 IU (or ~750–900 µg RAE) in a multivitamin if diet is lacking; avoid excessive intake |
Vitamin B12
| Item | Details |
|---|---|
| Recommended Daily Dose | 2.4 µg |
| 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 µg - Liver (3 oz): ~70–80 µg - Salmon (3.5 oz): ~4.8 µg - Tuna (3.5 oz): ~2.5 µg - Milk (1 cup): ~1.2 µg - Eggs (1 large): ~0.6 µg - Fortified plant milks (1 cup): ~1–2 µg |
| Alternative | For vegetarians/vegans, rely on fortified foods (cereals, plant milks) or supplements |
| Supplement | 250–500 µg (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 (½ cup): ~95 mg - Strawberries (½ cup): ~49 mg - Kiwi (1 medium): ~71 mg - Pineapple (1 cup): ~79 mg - Broccoli (½ cup cooked): ~51 mg - Tomatoes (1 medium): ~20 mg |
| Alternative | Incorporate fresh fruits/veggies daily or add them to smoothies |
| Supplement | 500–1,000 mg daily if diet is lacking |
Vitamin D
| Item | Details |
|---|---|
| Recommended Daily Dose | 600–2,000 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 | 15–20 minutes of direct sun exposure (arms/face) a few times a week |
| Supplement | 1,000–2,000 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 (½): ~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 performance—useful 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 | 10–15 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 2–3 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 | 🔥🔥🔥🔥🔥 (Elite compound, full range) |
| Bulgarian Split Squat | 🔥🔥🔥🔥 (Unilateral + stability) | |
| Leg Press | 🔥🔥🔥🔥 (Heavy, joint-safe overload) | |
| Leg Extension | 🔥🔥🔥 (Isolation, rectus femoris focus) | |
| Hamstrings | Stiff-Legged Deadlift | 🔥🔥🔥🔥🔥 (Lengthened overload) |
| Romanian Deadlift | 🔥🔥🔥🔥 (Stretch + control) | |
| Seated Leg Curl | 🔥🔥🔥🔥 (Top isolation move) | |
| Nordic Hamstring Curl | 🔥🔥🔥🔥 (Eccentric focused strength) | |
| Glutes | Hip Thrust (Barbell) | 🔥🔥🔥🔥🔥 (Peak contraction focus) |
| Deep High-Bar Squat | 🔥🔥🔥🔥 (Full ROM = stretch stimulus) | |
| Bulgarian Split Squat | 🔥🔥🔥🔥 (Glute + quad control) | |
| Chest | Cambered Bar Incline Bench Press | 🔥🔥🔥🔥🔥 (Upper chest stretch & press) |
| Dips (Chest-leaning) | 🔥🔥🔥🔥🔥 (Lower chest king) | |
| Bench Press (Barbell) | 🔥🔥🔥🔥 (Mass builder, scalable) | |
| Pec Deck / Cable Fly | 🔥🔥🔥 (Isolation, constant tension) | |
| Back (Lats) | Pull-Ups | 🔥🔥🔥🔥🔥 (Vertical pull gold standard) |
| Barbell Bent-Over Rows | 🔥🔥🔥🔥🔥 (Mid-back mass builder) | |
| Seated Cable Row | 🔥🔥🔥🔥 (Controlled mid-back tension) | |
| Deltoids | Overhead Press | 🔥🔥🔥🔥 (Front + side delt compound) |
| Super ROM Lateral Raise | 🔥🔥🔥🔥🔥 (Best side delt isolation) | |
| Face Pulls | 🔥🔥🔥🔥 (Rear delt + rotator health) | |
| Rear Delt Row (Incline or Chest-Supported) | 🔥🔥🔥🔥 (Posterior delt development) | |
| Triceps | Skull Crusher | 🔥🔥🔥🔥🔥 (Long head stretch = growth) |
| Dips | 🔥🔥🔥🔥🔥 (Compound overload) | |
| Overhead Dumbbell Extension | 🔥🔥🔥🔥 (Long head focus) | |
| Cable Pushdown (Rope or Bar) | 🔥🔥🔥 (Finisher or volume tool) | |
| Biceps | Seated Incline Dumbbell Curl | 🔥🔥🔥🔥🔥 (Lengthened stretch position) |
| Barbell / EZ Bar Curl | 🔥🔥🔥🔥 (Heavy, compound isolation) | |
| Hammer Curl | 🔥🔥🔥 (Brachialis + forearm) | |
| Concentration Curl | 🔥🔥🔥🔥 (Peak contraction) | |
| Calves | Standing Calf Raise | 🔥🔥🔥🔥🔥 (Gastroc focus, heavy load) |
| Seated Calf Raise | 🔥🔥🔥🔥 (Soleus isolation) | |
| Donkey Calf Raise / Leg Press Calf Raise | 🔥🔥🔥🔥 (Full ROM + heavy loading) | |
| Core | Hanging Leg Raise / Captain’s Chair | 🔥🔥🔥🔥🔥 (Lower abs, full ROM) |
| Ab Wheel Rollout | 🔥🔥🔥🔥 (Anti-extension strength) | |
| Plank (and Weighted Variations) | 🔥🔥🔥 (Isometric brace + endurance) | |
| Cable Woodchop / Pallof Press | 🔥🔥🔥🔥 (Oblique & anti-rotation work) | |
| Back Extension (Reverse Hyper or Traditional) | 🔥🔥🔥🔥 (Spinal erectors + glutes) |
🧍♂️ Anterior Pelvic Tilt & Bad Posture Correction Exercises
| Target Area | Exercise / Stretch | Effectiveness |
|---|---|---|
| Hip Flexors (Tight) | Half-Kneeling Hip Flexor Stretch | 🔥🔥🔥🔥🔥 (Fixes tilted pelvis root) |
| Couch Stretch (quad+hip combo) | 🔥🔥🔥🔥 (Deep front chain opener) | |
| Quads (Tight) | Standing Quad Stretch / Lying Quad Stretch | 🔥🔥🔥🔥 (Supports pelvic neutrality) |
| Glutes (Weak) | Glute Bridge (Hold & Reps) | 🔥🔥🔥🔥🔥 (Activates posterior chain) |
| Banded Monster Walks / Lateral Steps | 🔥🔥🔥🔥 (Glute medius activation) | |
| Abs (Weak) | Dead Bug / Posterior Pelvic Tilt Drill | 🔥🔥🔥🔥🔥 (Corrects lumbar curve) |
| RKC Plank (Glute + core combo) | 🔥🔥🔥🔥 (Core engagement with tension) | |
| Lower Back (Tight) | Child’s Pose / Knees-to-Chest Stretch | 🔥🔥🔥 (Lumbar decompression) |
| Cat-Cow (Spine mobility) | 🔥🔥🔥 (Loosens hips + spine) | |
| Pecs/Shoulders | Doorway Stretch | 🔥🔥🔥🔥 (Releases forward-rolled shoulders) |
| Wall Angels / Y-T-W Raises | 🔥🔥🔥🔥 (Postural scapular control) | |
| Hamstrings | Seated or Standing Hamstring Stretch | 🔥🔥🔥 (Supports posterior tilt) |