200 lb. - Weight Loss

by AlphaKinnyLast updated March 3, 2017
Macro NutrientsAmountMax
Calories (kcal)16002200
Carbohydrates (g)075
Protein (g)0160
Total Fat (g)0150
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)3
Omega-6 Fatty Acids (g)3
Total Fiber (g)2640
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)500015000
Vitamin B6 (mg)1.3110
Vitamin B12 (ug)2.4
Vitamin C (mg)5002000
Vitamin D (IU)60009000
Vitamin E (IU)301500
Vitamin K (ug)10002000
Thiamin (mg)1.5
Riboflavin (mg)1.7
Niacin (mg)1940
Folate (ug)8001200
Pantothenic Acid (mg)10
Biotin (ug)300
Choline (mg)11003500
Calcium (g)0.92.5
Chloride (g)1.86.6
Chromium (ug)100160
Copper (mg)11.25
Iodine (ug)8001150
Iron (mg)1845
Magnesium (mg)600900
Manganese (mg)29
Molybdenum (ug)602000
Phosphorus (g)14
Potassium (g)3.5
Selenium (ug)200400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1540
Compare to:

Macro: 10/30/60 (Calories are set up to induce cyclical ketosis in a 5'11", 200lb. [BMR-2083 kcal.]) Micro: US Daily Recommendation Requirements + Maximums' are based on 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.