200 lb. - Optimum Health

by AlphaKinnyLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)19502200
Carbohydrates (g)0120
Protein (g)195240
Total Fat (g)80120
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)5
Omega-6 Fatty Acids (g)5
Total Fiber (g)3040
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)1000015000
Vitamin B6 (mg)2110
Vitamin B12 (ug)5
Vitamin C (mg)15002000
Vitamin D (IU)80009000
Vitamin E (IU)301500
Vitamin K (ug)2000
Thiamin (mg)1.5
Riboflavin (mg)1.7
Niacin (mg)1940
Folate (ug)8001200
Pantothenic Acid (mg)10
Biotin (ug)300
Choline (mg)26003500
Calcium (g)0.92.5
Chloride (g)1.86.6
Chromium (ug)120160
Copper (mg)11.25
Iodine (ug)10001150
Iron (mg)1845
Magnesium (mg)600900
Manganese (mg)29
Molybdenum (ug)752000
Phosphorus (g)14
Potassium (g)3.5
Selenium (ug)200400
Sodium (g)22.3
Sulfur (g)2
Zinc (mg)1540
Compare to:

Macro: 20/40/40 (Calories are set up to induce cyclical ketosis in a 5'11", 200lb. [BMR-2083 kcal.]) Micro: Upgraded Nutrition Baseline + Maximum's are based by Tolerable Upper Intake Level's (Male - 18-35yrs.)


Please consider that the micronutrient levels are high and this nutrient profile is intended to be taken with an array of Antioxidants and additional nutrients outside of the FDA's requirements to allow for best results.

Calculate your own BMR (Basal Metabolic Rate), use it + energy expenditure during the day and consider that it takes a lot of exercising to surpass 400 calories/30min weight lifting and 600 while running respectively.

Adjust your calorie intake with that information and consider your personal physique goals. Science would suggest you don't exercise longer than 30 minutes and exercise at a high intensity or intervals.

Carbohydrates are almost entirely intended to be ingested post-workout with protein (and preferably L-Glutamine). This allows a ketogenic effect without glucose deprivation and these carbohydrates should be ingested very quickly post-work and together to increase the insulin response and the related anabolic response.