Glorp - Keto - Higher Protein Ketogenic

Last updated January 26, 2016 Copy
AmountIngredient$ / daySource
180gProtein, Casein & Whey, 52/48 custom blend$4.02True Nutrition
195mlHeavy Whipping Cream (USDA values)$0.97Costco/Sams/any grocery store
110mlCarrington Farms Liquid Coconut Cooking Oil$1.83Walmart
20gPsyllium Seed Husk Fiber$0.44True Nutrition
3gBob's Red Mill Gum Xanthan$0.19Amazon
3gMagnesium Citrate Powder, BulkSupplements brand$0.06Amazon
3gCholine Bitartrate Powder$0.07Amazon
15gPotassium Citrate$0.41Amazon
1gMSM Powder, NOW Foods brand$0.03Amazon
5gCalcium Phosphate$0.13Freeda (also on Amazon)
8gSalt$0.00local
4gCreatine Monohydrate$0.11True Nutrition
1pillBiotin$0.09Amazon
1pillKirkland Signature Daily Multi$0.03Amazon
2pillMultivitamin, Walgreens$0.03Walgreens
1pillVitamin K-2 (MK7), Now Foods brand$0.20Amazon
4pillFish Oil Concentrate$0.09Walgreens
1pillLutein, 20 mg, Doctor's Best brand$0.11Amazon
Amounts for:
Total Daily Cost:
$8.82Add Ingredients
to Amazon Cart

This is a Keto recipe of "Glorp," a soylent product customized to my needs. It has extra protein to realize the benefits of barbell-based strength training 2x a week. The goal is to lose body fat, while maintaining if not gaining some muscle for an beginner-intermediate lifter.

Nutrition based on needs for a 260 lbs, 35 yo male, 25-30% bf.

The protein blend is 65% U.S. Milk Protein, 35% Whey Protein Isolate Cold-Filtration [Milk] from TrueNutrition. This gives a total of 52% casein, and 48% whey. The psyllium powder is also from True Nutrition. Their powders are all very fine and mix up very easily. I get the powders with only 1/2 flavoring, because I'm putting so much of it into a shaker, the full strength flavor would be too sweet for me to stand more than a couple swallows. In fact, I'm probably going to start diluting it with unflavored protein powder. The half-strength flavoring is good for the first bottle, but after that, it's still too sweet for me. This may not be a problem for others. I just don't have much of a sweet tooth. I'm also going to experiment with savor flavoring (e.g. bouillon, maybe with some herbs or a little veggie juice). TN's products are customizable, and their prices are competitive. I've tried over half a dozen of the flavors they offer, and they are all very good.

The Walgreen's multivitamin is because they are super cheap, I already have a bunch of them, and I want more vitamins, but the Kirkland multi has more iron than I think I want.

Both fish oil and flax seed oil are included. Both contain lots of omega 3s. The fish oil contains DHA and EPA, while the flax seed oil does not. The flax seed oil contains ALA, some of which converts into EPA in the body. The fish oil pills cause me a small amount of fishy burping. It's not bad. About an hour after I have the pills, I have one or two small burps that taste like I had salmon a few hours ago. I haven't tried taking more than 4 fish oil pills in one day, as I'm just a tad bit worried about burping fishy smells into my girlfriend's face. The fish oil is more affordable and more potent, so I'll probably give it a try soon. And if it works out okay, I'll ditch the flax seed oil pills.

I may be underestimating the number of calories I'll need to have sufficient energy levels. If that's the case, I'll just consume more a little more Glorp, or add more oil and cream as needed if I don't need additional protein. The carb and protein numbers will not be too high for me if I do consume a little more (e.g. to get another 600 calories or so).

I split this across three 28 oz blender bottles. The result is very creamy.

Nutrition Facts

Amount Per Day
5% Carb, 26% Protein, 69% Fat
Calories2450
% Daily Values*
159%
Total Carbohydrate32g
372%
Dietary Fiber 19g
103%
Protein155g
102%
Total Fat182g
Saturated Fat143g
Monounsaturated Fat23g
Polyunsaturated Fat5g
112%
Omega-3 Fatty Acids2g
233%
Omega-6 Fatty Acids2g
Cholesterol471mg
Calcium
196%
Vitamin A
332%
Chloride
164%
Vitamin B6
465%
Chromium
100%
Vitamin B12
734%
Copper
101%
Vitamin C
237%
Iodine
100%
Vitamin D
200%
Iron
113%
Vitamin E
460%
Magnesium
141%
Vitamin K
109%
Manganese
230%
Thiamin
379%
Molybdenum
100%
Riboflavin
409%
Phosphorus
273%
Niacin
300%
Potassium
141%
Folate
327%
Selenium
112%
Pantothenic Acid
610%
Sodium
235%
Biotin
> 16717%
Sulfur
114%
Choline
123%
Zinc
114%
 
* Percent Daily Values are based on "Pope Insanity MXLV's 2500 calories ketogenic". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Pope Insanity MXLV's 2500 calories ketogenicChange

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