🍠🍈🍚 Péng's carb-loading profile ⼒⇑

by HambreBürgerLast updated March 31, 2018
Macro NutrientsAmountMax
Calories (kcal)22502500
Carbohydrates (g)500600
Protein (g)80
Total Fat (g)4.2530
Saturated Fat (g)025.75
Monounsaturated Fat (g)025.75
Polyunsaturated Fat (g)21.2530
Omega-3 Fatty Acids (g)4.2530
Omega-6 Fatty Acids (g)1725.75
Total Fiber (g)28
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)1000015000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)5
Vitamin C (mg)1000120000
Vitamin D (IU)30004000
Vitamin E (IU)201000
Vitamin K (ug)2000
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)8001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)100
Copper (mg)110
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)600800
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)4.77
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1140
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ADDITIONAL INFO: Consume regular boron to boost testosterone. Bodybuilders require more K than the standard 4.7g/day. I adjusted K-range to 4,700–7,000 to reflect (normal amount)–(bodybuilder amount)

TO DO: Check for any µ's that need increasing for weight-gain (e.g., Se.)

CHANGELOG: Sat 31 Mar '18 Changed name from "bulking profile" to "carb-loading profile". Adjusted values for fat<30g, protein 80g, carbs 500g. Increased Cr value from 35–>100 to take into account the extra carb-metabolism.

Tue 7 Nov '17 Decreased min. protein to 0.7gxBW(in lb), and max. to 1gxBW(in lb)

Fri 28 Jul '17 Upped calories (2351) & protein to match Scott Herman's prescription for "hard gain", 1.5x on protein for max. protein (171), then using Tim Ferriss' formula for the min. protein (142g). Adjusted omegas to achieve 4:1 ratio, then changed sat. & MUFA to take up the slack up to the default RDA of 65.4g fat/day. Changed Chromium min. back to 35µg because I'm over my carb addiction.

Wed 5 Jul '17 Renamed to "slow-carb profile" so as to base profiles around different nutrient strategies.

Wed 10 May '17 Changed protein min/max from 100/125 —> 84/141 due to IIFYM recommending the higher for weight loss, and being recommended that the lower was a good medium by a keto-calculator. Changed max. calories to 2800 after recommendation by Josh from PureGym.

23/4/2017 Reduced min. vitamin D from 4,000 to 3,000 due to concerns about vitamin A toxicity.

20/4/2017 Set min. carbs to 187g and min. fat to 65.4g (because those are the Huel daily values).

14/3/17: Upped Mg from 420 to 800, Vit-D from 600 to 4000, and Vit-K from 200 to 2000ug, Vit-C min. from 90 to 1000mg and max from 2g-120g, Vit-A from 3000-10,000 to 10,000-15,000 IU, Cu min. from 0.9mg to 1mg, Vit-B12 from 2.4 to 5ug, folate min. from 400 to 800ug, all as per DA's rec. N.B., Vit-C max. of 2g is only apparently 1/60th of danger level.