CompleteNutrition 19-50 yo Male - Gym Day

Last updated February 10, 2019 Copy
AmountVolumeIngredient$ / daySource
198g1cupBlackBelt WPI (AU) - Raw$7.00BlackBelt Protein
233g1cupDiego's Masa harina$1.35Diego's Fine Foods Burleigh QLD
80g1cupWoolworths Oat Bran$0.29Woolworths
58g1cupWoolworths Macro Almond Meal$1.30Woolworths
4g½tspIodized Salt$0.01Amazon
8.6g1tspPotassium Citrate$0.43Amazon
0.5g¼tspCholine Bitartrate$0.04Bulk Nutrients Australia
4pillNature's Own fish oil 1500$0.20Chemist Warehouse
1pillOriental Botanicals Multi Vitamin and Mineral Excel$0.43Chempro Chemist
1pillBio-Organics Vitamin D3 1000iu$0.05Chemist Warehouse
1pillCenovis Vitamin C 250mg $0.06Chemist Warehouse
1pillCarusos Natural Health Vitamin K2 60 Capsules$0.33Chemist Warehouse
1pillBlackmores Vitamin A 5000IU 150 Capsules$0.09Chemist Warehouse
Amounts for:
Total Daily Cost:
$11.59Add Ingredients
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Complete Nutrition for Males aged 19 to 50 as per U.S. Government DRI.

*This is considered a Gym Day recipe since it is up around 2,200 kcal, and could be pushed as high as required if more protein or carbs is needed on a bigger workout, such as lifting weights or bodyweight exercise.

I have made another recipe for losing fat, which is around 1,500 kcal per day, with just 3 shakes. This i am using on non-workout days, or just if you want to lose fat through calorie deficit.*

NOTE: The vitamins and minerals amounts are a calculated average between these sources: https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Vitamin_and_Mineral_Chart.pdf https://www.fda.gov/downloads/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/UCM513817.pdf https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t1/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t2/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t5/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t7/?report=objectonly https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t8/?report=objectonly

Based on ingredients and products that are easily sourced from supermarkets in Australia. Some ingredients are easier to source than others so may be substituted in case you cannot find them locally, such as the masa harina.

I did not want to use the oats as a whole solution because they contain too much Manganese; studies have shown that consuming more than 11 mg per day of manganese could cause serious and harmful side effects. (https://medlineplus.gov/druginfo/natural/182.html , https://www.nrv.gov.au/nutrients/manganese)

A lot of the vitamins and minerals are currently set at higher than the recommended daily requirements, but they do not reach the upper limits, and I still have to investigate whether there are any issues with the current amounts.

Nutrition Facts

Amount Per Day
40% Carb, 40% Protein, 20% Fat
Calories2220
% Daily Values*
100%
Total Carbohydrate220g
114%
Dietary Fiber 32g
100%
Protein220g
100%
Total Fat50g
Saturated Fat5g
Monounsaturated Fat23g
Polyunsaturated Fat15g
118%
Omega-3 Fatty Acids2g
52%
Omega-6 Fatty Acids9g
Cholesterol0mg
Calcium
124%
Vitamin A
347%
Chloride
109%
Vitamin B6
2121%
Chromium
68%
Vitamin B12
2222%
Copper
81%
Vitamin C
278%
Iodine
155%
Vitamin D
200%
Iron
78%
Vitamin E
410%
Magnesium
127%
Vitamin K
117%
Manganese
354%
Thiamin
2043%
Molybdenum
183%
Riboflavin
1224%
Phosphorus
82%
Niacin
103%
Potassium
95%
Folate
135%
Selenium
117%
Pantothenic Acid
1224%
Sodium
81%
Biotin
51%
Sulfur
0%
Choline
107%
Zinc
186%
 
* Percent Daily Values are based on "CreativeAnalytic'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: CreativeAnalytic's U.S. government DRI, male 19-50, 2000 caloriesChange

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