Berry Blast KetogenicBodybuildingTasty!

Last updated December 30, 2014 Copy
AmountVolumeIngredient$ / daySource
55gStrawberry Blast Dymatize Whey$1.335lb Online
55g¾cupBerry Flavored Rice Protein$1.74Amazon
40gSoy protein isolate$0.80Online
30gOrganic Coconut Flour$0.13Amazon (S)
30g3tbspChia Seeds$0.48Amazon
12g1tbspPsyllium Husk Powder$0.18Amazon
10gtspPotassium Citrate$0.50Amazon
7g½tspIodized Salt$0.02Local or online
3g1tspMagnesium Citrate$0.17Amazon
2g½tspCholine Bitartrate$0.26Amazon
1.5g¾tspStevia Powder$0.22Amazon
0.5gtspXanthan Gum$0.02Amazon
35ml2tbspMCT Oil$0.82Amazon
100ml8⅔tbspCanola Oil$0.81Local or Online
35mlExtra Virgin Olive Oil *Any Your choice$0.44Local or online.
4pillCalcium carbonate with D3 (generic)$0.07Local or Online
1pill1capsuleOne Daily Superfood Multivitamin$0.32Amazon
Amounts for:
Total Daily Cost:
$8.30Add Ingredients
to Amazon Cart

Chocolate Brownie Explosion!!! My original chocolate version.

Keto

Salt is higher because of exercise, and Keto. On keto your body needs more sodium.

There are numerous resources for keto. I suggest doing more research if you are not already familiar. Reddit

For keto, you don't want your protein to be too high, else it be turned into glucose.

Exercise

See Keto. This recipe takes exercise into account. If you are fairly sedentary, lower the protein in the formula to 1/1.5 grams of protein per kg of body weight.

For example:

  • 180lb / 2.2 = 81.8. (weight. in kg)
  • 81.8 x 1 = 81.8.
  • 81.8 x 1.5 = 122.

You would want your daily protein between 81 and 122 grams.

I work out everyday, and lift most days. With my weight, I keep my protein (in grams) around 1.5 - 2 x weight in kg. Never increase your protein higher than 2g per kg of body weight!!! Otherwise keep it at least your weight in kg. My daily protein intake should be about 102-136 (68kg x 1.5/2), and my post workout shake has about 20-25g of protein (standard shake). You can subtract the protein in the recipe to be used post workout, or make a bottle without the oil for post workout.

Protein Sources

For a better overall amino acid profile I adjusted the Rice, Soy and Whey to 30/30/40. There are conflicting opinions on the bio-availability of each, and the "completeness" of each. Therefore, I simply combined them.

I also don't believe in the estrogen enhancing theory of Soy. If you don't want to, just omit the soy, and replace with Egg protein, Hemp, Pea, Casien or any other protein. You could even just increase the Whey/Rice.

Really, any brand of protein can be used. Whatever you find cheap. Since most proteins are very similar, and your daily intake can vary, don't stress out too much if you buy a different brand. As long as its the same type. **

Flavor & Texture

This recipe has a great berry flavor. Again, I added the coconut for extra fiber and texture. I enjoy "chewing" my soylent a little bit. Also, I left the chia seeds whole. If you prefer a silky texture grind the seeds and omit the coconut. If you do this, add some more Psyllium husk and/or Chia seeds for fiber.

Nutrition Facts

Amount Per Day
8% Carb, 22% Protein, 70% Fat
Calories2242
% Daily Values*
209%
Total Carbohydrate46g
130%
Dietary Fiber 36g
106%
Protein128g
103%
Total Fat182g
Saturated Fat48g
Monounsaturated Fat88g
Polyunsaturated Fat39g
921%
Omega-3 Fatty Acids15g
141%
Omega-6 Fatty Acids24g
Cholesterol16mg
Calcium
164%
Vitamin A
167%
Chloride
140%
Vitamin B6
778%
Chromium
343%
Vitamin B12
4327%
Copper
173%
Vitamin C
115%
Iodine
269%
Vitamin D
300%
Iron
234%
Vitamin E
261%
Magnesium
200%
Vitamin K
142%
Manganese
142%
Thiamin
858%
Molybdenum
186%
Riboflavin
1017%
Phosphorus
424%
Niacin
154%
Potassium
150%
Folate
136%
Selenium
239%
Pantothenic Acid
375%
Sodium
122%
Biotin
100%
Sulfur
482%
Choline
210%
Zinc
195%
 
* Percent Daily Values are based on "alan_huynh's U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: alan_huynh's U.S. government DRI, male 19-50, 2000 caloriesChange

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