| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 1 | pill | Centrum Complete Womens Multivitamin | $0.14 | Costco | ||
| 0 | pill | Kirkland Signature Timed Release B100 Complex | $0.00 | Costco | ||
| 90 | g | 3 | scoop | Allmax ISONatural Whey Protein Isolate | $4.36 | Healthy Planet |
| 70 | g | Nutriva Organic MCT Oil | $1.60 | Costco | ||
| 2 | pill | Magnesium Bisglycinate | $0.27 | Costco | ||
| 0 | g | NOW Foods MSM Powder | $0.00 | iHerb | ||
| 50 | g | Unsalted butter | $0.72 | Grocery, local | ||
| 675 | ml | Good Moood Farm Kefir | $2.19 | Costco, local | ||
| 60 | g | Egg, yolk, raw, fresh | $0.00 | |||
Amounts for: Total Daily Cost: | $9.28 | Add Ingredients to Amazon Cart | ||||
09-07-2024 update.
Goals:
- Affordable (currently defined as <$10CAD/day) and accessible (defined: easy to shop for, no Amazon, can be mostly ordered online), ketogenic complete "lent" that can be easily tweaked as needed and is easy to store.
- Balanced macros for low-carb
- Kosher dairy
- (Whey selected for: amino acid composition, stomach-friendliness, bioavailability, and vegan protein fcks with my bowels so hard, bro)
- Gluten-free, allergen friendly, "ketovore" and/or animal-based
Future goals:
- Find unflavoured & unsweetened whey protein, don't need that SUCCralose (lol)
- Add casein for PM meal, if using as 100% replacement
- Add alpha-lipoic-acid for continued nerve health support (to address personal nerve pain)
- Add cognitive support non-contraindicated supplements to routine: lion's mane; gotu kola
For 100% replacement, direction as follows: Bare bones routine is just getting macros in (P: whey protein; F: MCT oil/butter/HWC), and then supplementing with pills. May add FIBRE (psyllium husk or chia?) as desired. Spacing fibre supplements away from meals is done intentionally to not hinder or delay absorption. Take with probiotic. Consume with meal in cases of gastric distress. Digestive enzymes may also be included.
MEAL 1: Multivitamin + B100 (rationale: multivitamin has bulk of iron for day, B-complex for energy) MEAL 2: Caltrate + Choline suplement (rationale: calcium + choline for absorption?) MEAL 3: Magnesium (PM for sleep + muscle relaxation; aminos + MSM w/ sulfur??)
ADDITIONAL.
FAT BOOSTS increase calories + bump up fat macros), options: +Butter +MCT oil +HWC ----> can't complain with some HWC as a snack*
*Dairy in this way can upset my stomach, recommend to have with something acidic like coffee/tea
ELECTROLYTES: Drink with water; recommended Half-Salt 'cause ya boy's a lazy bitch; Add to water, possibly with apple cider vinegar for neutralizing, taste, and pro...biotics? :)
FUTURE CONSIDERATIONS: -Swap electrolyte boringness for trace mineral drops? (or lick a rock!) and remove multivitamin in favour of: DEDICATED IRON SUPPLEMENT + K2 + VITAMIN E -Swap for casein in the evening if using as 100% replacement? UPDATE: No???
PLANT-BASED ALTERNATIVES. SWAPS to consider:
- Coconut flour? coconut milk?
- Allergic to oats so that's a hell no, but maybe rice protein? or even just... rice? ... high in carbs though...
18-07-2024. NOTES ON 100% COMPLETION: Sulfur (apparently has a 2 g Target value as calculated by total amount of "SCAAs" (sulfur-containing amino acids) , namely Methionine and Cystine. UR ASS FORGOT THAT you have tonnes of cystine in the bulk NAC from Nootropics Depot. OOPS.
Well... we're here now.
Phosphorus ✓ from kefir Sulfur ✓ from whey protein (complete protein, excellent amino profile) Choline ✓ from egg yolks, ×3 per day; consider: swapping to choline + inositol in future (why? PCOS & nerve function?)
OR: Choline from Huperzine A and/or Alpha-GPC
Phosphorus from bone meal? and for calcium supplementation if SWAPPING MULTI TO VITAFORM WOMEN and taking ×1 per day