| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2400 | |
| Carbohydrates (g) | 150 | |
| Protein (g) | 200 | 211 |
| Total Fat (g) | 0 | |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 2.5 | |
| Omega-6 Fatty Acids (g) | 1.5 | 17 |
| Total Fiber (g) | 0 | 40 |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 | 300 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3330 | 10000 |
| Vitamin B6 (mg) | 1.4 | 100 |
| Vitamin B12 (ug) | 2.5 | |
| Vitamin C (mg) | 80 | 2000 |
| Vitamin D (IU) | 200 | 4000 |
| Vitamin E (IU) | 18 | 1500 |
| Vitamin K (ug) | 75 | |
| Thiamin (mg) | 1.1 | |
| Riboflavin (mg) | 1.4 | |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 200 | 1000 |
| Pantothenic Acid (mg) | 6 | |
| Biotin (ug) | 50 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 0 | |
| Chromium (ug) | 40 | 600 |
| Copper (mg) | 1 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 14 | 45 |
| Magnesium (mg) | 175 | 200 |
| Manganese (mg) | 2 | 11 |
| Molybdenum (ug) | 50 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 3.7 | 7.2 |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 5 | 5.5 |
| Sulfur (g) | 0 | |
| Zinc (mg) | 10 | 40 |
30 g of canola oil per day to cover omega 3s and 6s
150 g of carbohydrates is a minimum for proper tendon healing.
3 g of carbs per kg bodyweight reasonable starting point for bodybuilding. 3*80=240 g of carbs / day.
Sodium: 3-4 g normal range 5-8 higher range by what ive learned 30 g can still be peed out
Salt fix: When dieting with low carbs, +2g of sodium in the first week and +1g of sodium from the second week on.
