SparklePwny's Liquid Cake dupe Weight LossBodybuildingTasty!

Last updated July 24, 2017 Copy
AmountVolumeIngredient$ / daySource
220gOptimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream 10lb bag$8.33FitLion
80gcupsOat Flour$0.96Redmart
25gOptimum Nutrition Fitness Fiber (Pack of 2=390g)$0.77FitLion
2pillNow Foods, Choline & Inositol$0.21iHerb
10.7gPotassium Gluconate$0.26iHerb
2pillOptimum Nutrition Opti-Women Multivitamin$0.43iHerb
2pillSundown Naturals Calcium Plus Vitamin D3$0.23iHerb
1pillCountry Life Vitamin K1$0.07iHerb
Amounts for:
Total Daily Cost:
$11.25Add Ingredients
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This is my personal version of Liquid Cake, made from ingredients available in Singapore.

NOTE Deliberate calorie deficit so you can add some extras for flavour and nutrition each meal (see additional items at bottom of recipe)

The recipe makes a one day supply of Liquid Cake.

1 day = ~340g powder. For one meal I use 90g of powder with 500ml of water and use a nutribullet for a smooth mix. That makes about 650ml of Liquid Cake. I also add fruit or oil (often coconut or peanut butter) for flavour, nutrition and to balance the macros.

Suggestions/recommendations:

  • Half vanilla, half unflavoured whey

  • Add a banana, apple, mango, pink dragonfruit, avocado (or any other fruit)

  • Add a spoonful of peanut butter

  • Add an egg

Nutrition Facts

Amount Per Day
30% Carb, 60% Protein, 10% Fat
Calories1259
% Daily Values*
70%
Total Carbohydrate98g
83%
Dietary Fiber 23g
114%
Protein194g
21%
Total Fat14g
Saturated Fat1g
Monounsaturated Fat0g
Polyunsaturated Fat0g
0%
Omega-3 Fatty Acids0g
0%
Omega-6 Fatty Acids0g
Cholesterol75mg
Calcium
115%
Vitamin A
167%
Chloride
12%
Vitamin B6
1538%
Chromium
400%
Vitamin B12
4167%
Copper
271%
Vitamin C
278%
Iodine
133%
Vitamin D
128%
Iron
122%
Vitamin E
500%
Magnesium
55%
Vitamin K
180%
Manganese
100%
Thiamin
1667%
Molybdenum
156%
Riboflavin
1667%
Phosphorus
64%
Niacin
133%
Potassium
59%
Folate
150%
Selenium
127%
Pantothenic Acid
400%
Sodium
25%
Biotin
833%
Sulfur
0%
Choline
100%
Zinc
136%
 
* Percent Daily Values are based on "SparklePwny's female, 19-50, 1850 calories, active". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: SparklePwny's female, 19-50, 1850 calories, activeChange

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