| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1828 | |
| Carbohydrates (g) | 100 | 150 |
| Protein (g) | 56 | 114 |
| 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 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 10000 | 15000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 5 | |
| Vitamin C (mg) | 1000 | 120000 |
| Vitamin D (IU) | 3000 | 4000 |
| Vitamin E (IU) | 20 | 1000 |
| Vitamin K (ug) | 2000 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 800 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 35 | |
| Copper (mg) | 1 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 600 | 800 |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 3.5 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 4 | 6 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
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.
