| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 470 | g | Maseca White Corn Masa Harina | $0.37 | Walmart | ||
| 171 | g | 1 | scoop | MP Combat Protein Powder | $2.82 | Amazon |
| 4 | g | Potassium Citrate | $0.12 | Amazon | ||
| 1.25 | g | Choline Bitartrate | $0.06 | Amazon | ||
| 5 | g | 1¼ | tbsp | NOW Foods Calcium/magnesium 1000/500 mg | $0.22 | Amazon |
| 14 | g | Bob's Red Mill Organic Golden Flaxseeds | $0.08 | Amazon (S) | ||
| 26 | g | Bob's Red Mill Chia Seeds | $0.47 | Amazon (S) | ||
| 1 | pill | 1 | capsule | Daily Multivitamin Powder Capsule | $0.32 | Amazon |
| 4 | g | 1 | tsp | Iodized Salt | $0.01 | Amazon |
| 30 | ml | Extra Virgin Olive Oil | $0.36 | Amazon | ||
| 30 | ml | MCT Oil | $0.66 | Amazon | ||
| 15 | ml | 1⅓ | tbsp | Hemp Seed Oil | $0.23 | Amazon |
| 1 | portion | Thorne Research Vitamin D / K2 Liquid | $0.02 | Amazon | ||
| 2 | pill | Krill Oil - Supplement | $0.72 | HerbalProvider,.com | ||
Amounts for: Total Daily Cost: | $6.48 | Add Ingredients to Amazon Cart | ||||
INTRODUCTION:
I created this because I'm going to be hitting the gym for the next few months, and it takes about 3200 calories per day for me to gain any weight. And diy Soylent is the easiest way to hit all my macros and micros.
I have a Hawaii trip planned for December, and I've got some work to do before then.
I know some of you can relate.
My approach to macros:
- Roughly 1g of protein per pound of body weight. (I weigh 170lbs, so we have 172g of protein)
- Then for fats, I was aiming for 25-30%. It ended up falling around 31%. You can tweak this to whatever you'd like. I left you options with all those oils.
- And lastly, the rest is carbs. No science here. Hardgainers need their carbs. When your body has a full supply of carbs, it stays in muscle-building mode all day long. Keep it supplied.
This plan is based off QuidNYC's Cheaperfood. He get's all credit for getting us in the ballpark.
I just tweaked it to fit my needs.
I wanted to diversify the oil a bit. So I incorporated Olive oil, hemp seed oil, MCT oil, and a krill oil supp.
In the future, I may decide to diversify the carb source as well. I've used oat flour in the past with some success. The one thing I will not be adding, and I recommend you don't either, is maltodextrin. Please avoid it like the plague. Without going into detail (google it) it's bad for you. Maltodextrin's glycemic index is over 100. Which means your blood sugar spikes every time you ingest it.
Just look for cleaner less processed carb sources! Like masa harina.
Though I suppose the argument could be made that corn products are effed now with GMO's and pesticides. But I'm looking for what I believe to be the lesser of the evils.
PREPARATION NOTES:
The flaxseeds need to be ground before consuming (otherwise they could potentially pass through undigested). As QuidNYC recommends, I decided to purchase whole flaxseed instead of meal in bulk, because the PUFA / omega-3 content is unstable and prone to oxidation once exposed to the air. He recommends keeping your supply of seeds in the freezer and using a coffee grinder to prepare the amount you need for the day (or perhaps for the week).