Bodybuilder People Chow v1.1 [corn][gritty][do not drink] - 2000 kcal Bodybuilding

Last updated February 3, 2016 Copy
AmountVolumeIngredient$ / daySource
300gMasa harina (Maseca brand only)$0.60local (Albertsons)
22gGNC Mega Men® Sport - Vanilla Bean$0.98Amazon
6gNOW Foods Calcium/magnesium 1000/500 mg$0.29Amazon
6gPotassium Citrate$0.38Amazon
4gIodised Salt$0.00local
2gCholine bitartrate$0.26Amazon
50gCanola Oil$0.12local
1pillVitamin K supplement$0.05Vitamin Shoppe
105g3scoopCytoSport 100% Whey Protein - Vanilla$1.54Costco
Amounts for:
Total Daily Cost:
$4.23Add Ingredients
to Amazon Cart

Summary

Bodybuilder Chow is based on People Chow 3.0.1 with optimized protein, Cytosport whey, Canola oil, & Vitamin K supplement

  • Version 1.1 - added vitamin K supplement since the canola oil only provides 70% RDI

Details

Canola oil

  • is used in the official Soylent.
  • has the healthiest ratio of Omega 3 to Omega 6 (1:2) of any oil available (besides flaxseed oil, but flaxseed oil contains no vitamin K, and is very expensive). This means it has anti-inflammatory properties.
  • Canola (a.k.a. rapeseed) is of the same family as superfoods kale and broccoli.
  • Has lower saturated fat than any other oil. http://www.canolainfo.org/quadrant/media/health/images/bug-fatchart.gif
  • its healthy fats work to lower your cholesterol.
  • It is a clear choice unless you subscribe to popular fears of GMOs and processed foods.
  • The only potential downside is the 0.2g of trans fat per 50g (our daily intake), and there's no evidence of harm at such low levels. After all, tiny amounts of trans fats also occur in nature.
  • http://en.wikipedia.org/wiki/Canola#Canola_oil

For the same amount of protein, Cytosport 100% Whey from Costco is $0.26/day less expensive than the whey isolate used in the official People Chow 3.0.1 recipe.

My nutrient profile says to eat 2700 calories so I'll also be eating up to 500 calories a day of regular food. Make sure you generate your own calorie/nutrient profile https://www.completefoods.co/diy/nutrient-profiles/calculator

Adjust protein to 0.8g per lb of your total body weight for optimum muscle gain. http://en.m.wikipedia.org/wiki/Protein_(nutrient)#Dietary_requirements

Fat should be 25-35% of total caloric intake. Saturated fat, no more than 5-7%.

Fiber is 14g per 1000 kcals consumed. Additional food will make up the remaining fiber here.

The vitamin K supplement might not be necessary. You get 70% RDI without it and can supplement occasional dark green foods like broccoli. On the other hand, vitamin K supplements are cheap.

Buying Advice

For the best price, all Amazon listed items include free shipping. Get the whey at Costco or replace it with something else. The remaining items should be picked up locally. You can also further bring down the daily cost by buying bulk quantities of some of the Amazon items. I didn't want to commit to the bulk items on my first attempt.

Converting weight to volume

Ingredient (conversion reference) Volume (weight)
Corn flour (measured 133g = 1 cup) 300g = 2¼ cups
Whey (36g = 90cc scoop) 108g = 3 scoops (loose, slightly rounded)
Mega Men Sport (18g = 33cc scoop packed = 0.14 cups packed) 22g = 0.17 cups = 1 scoop (18g) + ½ Tbs (or 1½ tsp) packed
Calcium/magnesium (0.9g = ¼ tsp) 6g = 1½ tsp (5.4g) + ⅔ of a ¼ tsp
Potassium citrate (measured 230g = 1 cup, Bag = 10g) 6g = .026 cups = 1¼ tsp
Iodized salt (1.5g = ¼ tsp) 4g = ½ tsp (3g) + ⅔ of a ¼ tsp
Choline bitartrate (662mg = ¼ tsp) 2g = ¾ tsp
Canola oil (14g = 1 Tbs) 50g = 3.6 Tbs (or 3 rounded 1.2 Tbs)

Total dry mix = 493g (without oil)

For easier reading:
Ingredient Volume
Corn flour 2¼ cups
Whey 3 scoops (loose, slightly rounded)
Mega Men Sport 1 scoop packed + ½ Tbs (or 1½ tsp) packed
Calcium/magnesium 1½ tsp + ⅔ of a ¼ tsp
Potassium citrate 1¼ tsp
Iodized salt ½ tsp + ⅔ of a ¼ tsp
Choline bitartrate ¾ tsp
Canola oil 3.6 Tbs (or 3 rounded 1.2 Tbs)

Nutrition Facts

Amount Per Day
48% Carb, 22% Protein, 30% Fat
Calories2006
% Daily Values*
Total Carbohydrate247g
96%
Dietary Fiber 25g
116%
Protein115g
Total Fat68g
Saturated Fat9g
Monounsaturated Fat32g
Polyunsaturated Fat14g
228%
Omega-3 Fatty Acids5g
2309%
Omega-6 Fatty Acids14g
Cholesterol135mg
Calcium
138%
Vitamin A
202%
Chloride
157%
Vitamin B6
2460%
Chromium
210%
Vitamin B12
1273%
Copper
196%
Vitamin C
204%
Iodine
294%
Vitamin D
106%
Iron
270%
Vitamin E
120%
Magnesium
213%
Vitamin K
155%
Manganese
118%
Thiamin
2896%
Molybdenum
102%
Riboflavin
2373%
Phosphorus
157%
Niacin
191%
Potassium
147%
Folate
142%
Selenium
299%
Pantothenic Acid
653%
Sodium
143%
Biotin
611%
Sulfur
375%
Choline
155%
Zinc
188%
 
* Percent Daily Values are based on "QuidNYC's DRI for Him: Male, 31-50". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50Change

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