libertysnake
.338 Win Mag
I'd avoid tablet vitamins. They have poor absorption rates. I used to take one. I stopped.
If you want vitamins your best bet, I shit you not, is just a box of cereal. Most cereals are fortified with a ton of vitamins if you check the side. It's not a compressed tablet you're going to shit out most of.
I say finish the vitamins, but after switch to just a bowl of cereal (bran flakes, raisin bran, etc is pretty ideal) and the iodine drops. Might even be cheaper. It's actual food as well.
Also you don't have to overeat nuts. Dietary wise, my understanding is the human body doesn't use much more than 50g of fat per day. One of the main reasons to have some fats in your diet, a really minimal amount, is to keep your gallbladder working and moving bile. If it doesn't move bile you'll wind up with gall stones. Low fat diets are NOTORIOUS for this reason.
But even 20+ grams of fat daily is more than enough to keep that moving. I'd say target about 60g daily as your low end. Throw a little olive oil on some salad, eat a few nut or sunflower seeds, it all adds up fast.
The rest, put into lean protein and carbs and fiber. That's going to fuel your lifting and exercise.
Also side note: Sunflower seeds are also a decent selenium source. Whole wheat stuff as well.
