Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
59 | g | All Natural Premium Vegan Protein Blend | $0.93 | canadianprotein.com |
3.51 | g | Super-Men Multivitamin Powder 3 Month Supply | $0.45 | canadianprotein.com |
219 | g | Oat Flour DIY | $0.44 | Local (Costco, bulkbarn, etc) |
77 | ml | Canola oil | $0.18 | Local |
1.1 | pill | Calcium and vitamin D | $0.04 | Local |
2.7 | g | Salt (1/4 tsp = 1.5g) | $0.01 | Local |
8.35 | g | Potassium citrate | $0.26 | iHerb |
1.9 | g | Sunflower Lecithin | $0.08 | iHerb |
0.3 | pill | NOW Iron Supplement | $0.02 | Amazon |
Amounts for: Total Daily Cost: | $2.41 | Add Ingredients to Amazon Cart |
Notes
- choline -> sunflower lecithin (cheaper & easily sourced)
- oat flour -> DIY oat flour (blended oats)
- Kirkland's multivitamins -> super-men (stable availability & formula)
- whey -> plant based (Sucralose, Xanthan gum, cocoa)
- Subbed 1:2 ratio of Niacin to Niacin-amide
Tips
- Powder + water + add oil
- Glass vials and Oil squeeze bottle for fast portions
- Try powders <=5kg/90 days before fully investing
- Test a days worth (3 meals) before committing
- Use a scale and a portable blender
- Add fruits/veg for a more balanced meal
- 1 Meal: 100g (1 cup), Oil 25ml (5 tsp/1.7 tbsp/24g)
Modes:
- [Sedentary] Eat additional fruits
- [Endurance] Add protein, carb
- [Gym] Add protein, carb, tiny malto
Future Research
- oil: Sunflower oil (1.5x cost), flax/avocado/MCT hybrid
- Balanced carb burn: half masa harina (check taste, cooked, $3 kg maseca), misugaru ($8 kg), almond meal
- kirkland multivitamins
- pink Himalayan salt aka potassium chloride
- chelated minerals/vits
- flax/chia/hemp seeds (omega 3 dha/epa)
- toast oats to remove Phytic acid - 1min per 100g
- complete amino protein?
Optional/Careful
- sugar: Isomaltulose (expensive but low GI), malto (high GI)
- corn flour indigestible
Source:
https://www.completefoods.co/diy/recipes/canadian-jizz-11
https://www.completefoods.co/diy/recipes/brets-soylent-oat-whey-complete-low-price.
https://docs.google.com/spreadsheets/d/1q6Qy2hyu_x7myHQM_m5GvqIO1Ub6Bx-SSr_OOpTMS1M/
https://docs.google.com/document/d/1bbhmtWT1rFDW0eFPXm6ZB2kipp-YehBsvJ-FDft3IRg/edit
https://us.canadianprotein.com/products/super-men-multivitamin
https://tdeecalculator.net/result.php?s=imperial&g=male&age=25&lbs=125&in=69&act=1.2&f=1
https://canadianprotein.com/products/bulk-whey-protein-concentrate
https://genesisfoods.co/our-nutrition
https://superbodyfuel.com/shop/milk-fuel/
https://superbodyfuel.com/shop/super-micros/