China Chow (with Taobao links to EVERYTHING) BodybuildingTasty!

Last updated September 1, 2015 Copy
AmountIngredientCNY / daySource
190gWhey Protein Concentrate (German Milei 80 Instant) (10rmb shipping)CNY18.62Taobao
150gAnother Peanut Powder (35 RMB Shipping)CNY3.24Taobao
50gCoconut Oil (900ml bottle)CNY2.81Taobao
50gWalnut Oil (10 RMB Shipping)CNY4.13Taobao
0gCanola Oil (AKA Rapeseed, 菜籽油)CNY0.00literally anywhere in China
25gCocoa powder (need to edit this slightly, numbers not exactly correct)CNY0.74Taobao
3pillNature's Way Alive! Max PotencyCNY2.65Taobao
2pillGNC Calcium Citrate + Mg + D3CNY0.83Taobao
1gSplendaCNY0.17Taobao
150gOat flour, partially debranned (free shipping for 3)CNY2.04Taobao
0.5gXanthan Gum (1 tbsp = 9g) (7 RMB Shipping)CNY0.05Taobao
10gCreatine Monohydrate (10 RMB shipping)CNY0.90Taobao
0gCasein (from milk) (shady supplier - totally guessed these values)CNY0.00Taobao
0gSoy protein seperate (isolate?)CNY0.00Taobao
0.5gCholine Bitartrate supplementCNY0.00
1gPotassium Chloride (Salt Substitute)CNY0.01any supermarket
4gBCAA (10rmb shipping)CNY0.76Taobao
5gBCAA (diff supplier), (10rmb shipping)CNY1.05Taobao
1pill5000iu Vit D pillsCNY0.00
0gHoneyCNY0.00
15gSource Naturals Psyllium Husk Powedr (6 rmb shipping)CNY3.00Taobao
0gGeneric Olive OilCNY0.00
0gGround Peanut Powder, no additives (+10 rmb flat shipping)CNY0.00Taobao
4gIodized SaltCNY0.00
0gMaltodextrin (from what? - TODO: find source food) (麥芽糊精)CNY0.00Taobao
0gSoy Lecithin (from USA) (8RMB shipping)CNY0.00Taobao
0gCalcium Carbonate (8RMB shipping)CNY0.00Taobao
Amounts for:
Total Daily Cost:
CNY41.00Add Ingredients
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Here's a Taobao link to storage containers that aren't bad and a kitchen scale for measuring you should also get an immersion blender here is biggass 2.5L water bottles you can mix in (and the immersion blender fits in it) (all super cheap). Here is a hand pump bottle that's great to store the oil in. You can pre-measure how many grams in one 'pump', and it a huge time-saver for only 2rmb

Notes Make sure you edit the protein/fats/carbs/calories in nutrition profile with your own information (try iifym.com to get numbers for you), and then adjust the recipe accordingly. Also, the BCAAs are just for fun/trying them out for the gym... definitely not important to the recipe.

  • 2015-09-01 Added Oat Flour. Raised calories in time for bulking season

  • 2015-07-14 Added Psyllium Husk Supplier and hand-pump bottle

  • 2015-06-19 Fixed typo on peanut nutritional information (extra zero in magnesium count)

  • 2015-05-31 Added Creatine Monohydrate -- besides its use in bodybuilding, it has recently been shown to improve mental acuity, so I added it in. Also added Soy Lecithin as a powdered form of fat and Calcium Carbonate. I have not incorporated these into the recipe yet -- they are just place holders.

  • 2015-05-15 Changed oil blend... olive oil was a poor choice because it has a poor omega-3:omega-6 ratio. Also it's expensive. Walnut oil has an almost perfect ratio. Also added Splenda, but unsure about perfect amount for flavor. Changed source of peanut powder, as old source was too "chunky" and didn't mix well

  • 2014-04-25 Changed Calcium supplement... other supplement was imported and needs ID to purchase (also the new one is cheaper) (link to old one - Kirkland Signiture)


Issues

  • Add maltodextrine

  • Not enough sulfur (Amino acids and proteins should more than cover the sulfur)

  • Not enough sodium (If you eat other food in the day, that should cover your sodium)

  • Not enough calcium (look for calcium citrate)

  • Not enough iron (oat flour? masa?)

  • Not enough magnesium (look for magnesium citrate)

  • Not enough phosphorus (May be covered by proteins... oats are a possible source) cocoa powder

  • Nature's Way Alive vitamin lists 100mg of "Omega 3/6/9 Fatty Acid Seed Blend" -- unsure how to account for that

  • Need to find an improved flavoring tastes pretty good now with the splenda and cocoa powder

  • Would like a 2nd nut source.... the Cashew/Walnut powder has incomplete nutrient info as well as tasting too good to just be nuts.

Nutrition Facts

Amount Per Day
20% Carb, 25% Protein, 55% Fat
Calories3200
% Daily Values*
Total Carbohydrate172g
98%
Dietary Fiber 35g
119%
Protein214g
295%
Total Fat207g
Saturated Fat19g
Monounsaturated Fat54g
Polyunsaturated Fat60g
594%
Omega-3 Fatty Acids10g
1422%
Omega-6 Fatty Acids55g
Cholesterol0mg
Calcium
122%
Vitamin A
500%
Chloride
120%
Vitamin B6
3863%
Chromium
714%
Vitamin B12
> 8333%
Copper
400%
Vitamin C
400%
Iodine
213%
Vitamin D
109%
Iron
162%
Vitamin E
1059%
Magnesium
234%
Vitamin K
78%
Manganese
658%
Thiamin
2221%
Molybdenum
167%
Riboflavin
1954%
Phosphorus
200%
Niacin
925%
Potassium
106%
Folate
168%
Selenium
483%
Pantothenic Acid
2549%
Sodium
130%
Biotin
1083%
Sulfur
6%
Choline
120%
Zinc
294%
 
* Percent Daily Values are based on "Copy of U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios) (Bodybuildng - cutting)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Copy of U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios) (Bodybuildng - cutting)Change

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