Kyle's Masa Recipe, Healthy Oils, 43:40:17, Creatine, Average active male (would like to get the oils powdered like 1.4)

Last updated April 25, 2015 Copy
AmountIngredient$ / daySource
0gCorn flour, masa, unenriched, white$0.00Restaurant Depot St. Louis
0gCombat Protein Powder$0.00Costco Silicon Valley (Palo alto/Mountain View area, not STL, will update with STL price later when I go back in a few)
0mlExtra Virgin Olive Oil$0.00Amazon
1pillKirkland Signature Daily Multi$0.03Amazon
0gCholine Bitartrate$0.00Amazon
0gPotassium Citrate$0.00Amazon
2gSea Salt$0.01Amazon (S)
0portionThorne Research Vitamin D / K2 Liquid$0.00Amazon
23gBob's Red Mill Chia Seeds$0.32Amazon (S)
17gBob's Red Mill Soy Lecithin Granules$0.32Amazon (S)
0pillAlta Health Magnesium Chloride$0.00Amazon
283gCytosport 100% Whey Vanilla Protein Powder$4.99Silicon Valley Costco
0gOptimum Nutrition Fitness Fiber$0.00Amazon
2pillNow Foods Vitamin D-3 & K-2$0.10Amazon (S)
0pillNOW Foods Vitamin D-3 2000 IU$0.00Amazon
2.1gPotassium chloride$0.04iHerb
300gMaseca White Corn Masa Harina$0.29Restaurant Depot
Amounts for:
Total Daily Cost:
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Note: Flax seed needs to be refrigerated where chia seed doesnt, also chia seed does not need to be ground.

Issues running in to, too much sodium, not enough chloride (protein powder sodium excess)

  • will try to source the chloride from magnesium chloride even though i do not need magnesium.

keeping fat at 17 percent ratio (43:40:17) when I need to jack up the olive oil to get more omega 6 --- will try to get omega 6 with with soy lecithin granules -- if its on quidnyc's superfood for him, it must be healthy.

im sulphur defficient due to the lack of masa harina due to 43:40:17

Other things to look into in future: (longer lasting) powdered lipids, omega 6 to omega 3 ratio I was reading about, why is soy lecithin granules okay (is it not okay in the way Im using it?), why did quid use MCT oil., Condisering Im using less masa harina now, the cost per day would only go up maybe 30 cents if I got the blue organic masa harina quid uses for super food.

Refer to quid NYC superfood for him recipe for a lot of good information on health

new questions -- any problem with my getting rid of oils entirely and relying on chia seeds and soy lecithin granules? like problems with ratios of saturated and unsaturated, etc? (Note emulsion qualities will be hella good now)

whats with these reduced omega 6 requirements quid talks about now on that alternative US gov nutrient profile.

So I geuss in conclusion, how much omega 6 do I really need? Any problem with doing without oils at all and relying on chia seed and soy lecithin granules (the main reason I originally added soy lecithin was to provide omega 6 with a far less spike in fat calories that olive oil was giving me to maintain the 43:40:17, additional plus is it gives me all my choline and is a serious superfood)

Edit oh and no sugar so no oil! Focus on article of 6 things that cause acne I found and consider ways in which the recipee is reducing dandruff and acne.

Edit oh yes and later on consider zma.

chose magnesium chloride to get the needed chloride without sodium but as a great side effect gave me the magnesium i now created a defficiency in after changing ingredients. There doesnt seem to be too much of an upper limit to magnesium, some nutrient profiles have no upper limit, quid nyc's recipe has a 2000mg upper limit which i will be below. I calculated chloride from molar mass, it seems the elemental magnesium is in addition to the magnesium included in the salt. I listed it to be safe.

http://thepaleodiet.com/seed-fatty-acid-composition/ came across the above link (when making sure if all my omega 3 were coming from chia they would mainly be ALA [rob has excellent right up under lipids in the main soylent site]) but the antinutrient things dont seem to be a problem if all those nutrients are met with regards to them being anti nutriented.

Nutrition Facts

Amount Per Day
43% Carb, 40% Protein, 17% Fat
Calories2426
% Daily Values*
101%
Total Carbohydrate264g
102%
Dietary Fiber 29g
100%
Protein242g
101%
Total Fat47g
Saturated Fat15g
Monounsaturated Fat4g
Polyunsaturated Fat14g
293%
Omega-3 Fatty Acids5g
57%
Omega-6 Fatty Acids10g
Cholesterol546mg
Calcium
158%
Vitamin A
118%
Chloride
100%
Vitamin B6
263%
Chromium
100%
Vitamin B12
250%
Copper
184%
Vitamin C
110%
Iodine
100%
Vitamin D
400%
Iron
342%
Vitamin E
157%
Magnesium
140%
Vitamin K
109%
Manganese
186%
Thiamin
193%
Molybdenum
100%
Riboflavin
156%
Phosphorus
198%
Niacin
168%
Potassium
108%
Folate
150%
Selenium
199%
Pantothenic Acid
212%
Sodium
142%
Biotin
100%
Sulfur
69%
Choline
101%
Zinc
159%
 
* Percent Daily Values are based on "Kyle's Average male, average exercise, updated wth new soylent research, initially based on 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: Kyle's Average male, average exercise, updated wth new soylent research, initially based on U.S. government DRI, male 19-50, 2000 caloriesChange

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