🐢 Péng's slo-carb, maintenance profile ⇔ Private

by HambreBürgerLast updated August 14, 2017
Macro NutrientsAmountMax
Calories (kcal)1828
Carbohydrates (g)100150
Protein (g)56114
Total Fat (g)65.4
Saturated Fat (g)21.8
Monounsaturated Fat (g)21.8
Polyunsaturated Fat (g)21.25
Omega-3 Fatty Acids (g)4.25
Omega-6 Fatty Acids (g)17
Total Fiber (g)28
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
VitaminsAmountMax
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
MineralsAmountMax
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35
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)3.5
Selenium (ug)55400
Sodium (g)46
Sulfur (g)2
Zinc (mg)1140
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Notes:

Profile to provide max. muscle gain in min. time.

CHANGELOG:

Wed 12 Jul '17 Adjusted fat min's to be equal parts of PUFAs, MUFAs & saturates, based on min. caloric intake of fat left over from 142g protein, 300g carbs for a 2471kcal daily caloric intake. ∆d daily carbs in 150–300g range based on Scott Herman's weight-gain guidelines. Changed min. fat to 78g to fit into 300g max. carb, 2471 min calories. Removed max. fat 'cause I don't know of any reason to restrict it.

Sat 8 Jul '17 Adjusted protein values to 142 (after Ferriss' recommendation of lean body-mass in lb x 1.25) up to 170 (after Scott Herman's recommendation of 1.5 x body mass). Also inputted max. values for fat & carbs to represent the 2471kcal hi-X version of that diet (hi-fat or hi-carb).

Thu 15 Jun '17 Forked to "bulking" profile

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.