|Amount||Volume||Ingredient||$CA / day||Source|
|130||g||1⅓||cups||Maximus Whey protein Chocolate Avalanche||$CA2.58||Costco|
|4||g||1||tsp||Choline bitartrate||$CA0.13||ebay (Hard Rino)|
|15||g||¼||cup||Viva Labs Organic Raw Cacao||$CA0.26||Amazon (S)|
|1||pill||1||capsule||Kirkland Signature Daily Multi||$CA0.03||Amazon|
|50||g||½||cup||Flax Seed (ground)||$CA0.28||Local or iHerb|
|1||pill||1||capsule||DHA 500 mg, EPA 700 mg||$CA0.11||iHerb|
|600||ml||juice, reboot with joe blends||$CA1.20||Joe|
|10||g||1||tbsp||Bee Pollen||$CA0.63||ebay - Laco Beekeepers|
|13.5||g||1||tbsp||Calcium & Magnesium||$CA0.63||iHerb|
|2||g||Magnesium Sulfate||$CA0.00||local pharmacy (epsom salt)|
Total Daily Cost:
|$CA8.69||Add Ingredients |
to Amazon Cart
ketogenic background references: https://youtu.be/8NvFyGGXYiI, https://www.youtube.com/watch?v=Puy6ZtKDuco, https://www.youtube.com/watch?v=nhzV-J1h0do, Mix total weight without juice is 400 grams. For each meal, add 250 mls (120 grams) of mix and top up to 600 mls with one of joe's reboot mixes and then blend until smooth. At times I also add full fat yogurt. This meal most often carries me the full day until dinner. I store a double patch of mix in fridge (two large yogurt containers). I also tend to make the plain juice in batches and add flavor (berries, ginger, etc.) on mixing. If mix is clumpy from fridge, it can be warmed a touch in microwave to get a free flowing mix. My weight at publication is 175lbs. protein is 124 = (175 x 0.742 x 0.95); http://exercise.about.com/cs/nutrition/a/protein_2.htm Carbohydrate goal is 30 - 60 grams. I have not accounted for soluble and insoluble. I take-in simple carbs during some workouts (higher intensity and exceeding a few hour). Fat is set with Omega-3 and Omega-6 at 20 grams, monounsaturated at 40 grams, saturated is for weight gain, loss or maintain. Current daily calorie goal of 2000 - 2100. DHA 500 mg and EPA 700 mg as tablet, 15 grams of flax oil from 50 g serving of ground flax provides 700 mg each of DHA and EPA.
Currently, I am getting about 30%(120 g, 1/3 of a batch) of calorie intake from this mix. I am training about 1.5 hrs/day for 1/2 ironman. My sense is that I am getting a strong metabolism bump from what I see as a high level of medium chain fatty acids in the coconut(shaved/oil). If I increase this mix as a percentage of my daily intake, without increasing my training volume, I will likely switch some coconut for a longer chain fat.
July 27, 2016: Added magnesium sulfate due to a bit of cramping after the finish of a 1/2 ironman on a hot day. Also found a bit of information that the calcium may be interfering with the magnesium uptake/utilization.