Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
245 | g | Masa harina | $0.60 | Amazon (Local Shoprite) |
10 | g | Psyllium Husk Powder | $0.21 | Amazon |
190 | g | True Nutrition Whey Protein Concentrate (Super Grade) | $4.22 | True Nutrition -- http://www.fasebj.org/content/28/1_Supplement/813.11 |
60 | g | True Nutrition Whey Protein Concentrate (Super Grade 60gm) | $1.33 | True Nutrition -- http://www.fasebj.org/content/28/1_Supplement/813.11 |
22 | g | GNC Mega Men® Sport - Vanilla Bean 25g | $0.98 | Amazon |
0 | g | GNC Mega Men Maximum Nutrition | $0.00 | GNC |
3 | g | NOW Foods Calcium/magnesium 1000/500 mg | $0.13 | Amazon |
4 | g | Potassium Citrate | $0.26 | PureBulk, Inc. |
4 | g | Iodised Salt | $0.01 | local |
2 | g | Choline bitartrate | $0.02 | Amazon |
14 | g | MCT Oil 14g | $0.22 | Piping Rock |
0 | g | Bertolli Olive Oil 14g | $0.00 | |
14 | g | Sunflower Oil -28g or 14/14 Olv/MCT | $0.37 | Shoprite |
5 | ml | Carlson Cod Liver Oil | $0.66 | Carlson Labs |
1 | g | Vitamin K supplement | $0.05 | Vitamin Shoppe |
5 | pill | Puritan 016885 Omega-3 Fish Oil Coated 1200 mg (360 mg Active Omega-3) | $0.29 | Puritan |
0 | pill | Puritan Multi-V 15378 with policosanol | $0.00 | Puritan.com |
Amounts for: Total Daily Cost: | $9.34 | Add Ingredients to Amazon Cart |
Adjusted Macros for moderate carbs and higher protein. I set up the nutrition profile for a weight of 215lb male. Cals with Rare exercise: 2460 Cals with 5x per week: 3000
I'm currently 230lbs and looking to cut 15lbs quickly with minimal muscle loss. On traditional food I'm finding it impossible to consume more than 2400 calories per day (I've started getting reflux during work outs and have to drop cals from lunch).
Once I reach my goal I will re-assess this with a v2.0 formula with a better fatty acid profile. In the mean time I will be alternating between 28g of Sunflower (high omega 6) and a combo of MCT and Oilve both at 14gm for a 28g total.
The Protein will not all be included in the actual mix. My breakfast will be a traditional protein shake (Dymatize Chocolate fudge) that is low carb and quite yummy. This means in my real mix I will be reserving about 30gm of the Whey protein concentrate.
Additionally After I burn through my unflavored whey protein concentrate I'll be switching to Milk Protein Isolate and Whey Protein Isolate blend which will end in a 50/50 whey/casein ratio. This is good beause it was pointed out that Whey has a crap ton of sulphur. a Whey protein Isolate and Milk protein blend will be lower in cysteine.
I know I'm short on K but I have some K and K2 pills that I'll be experimenting on dosage schedules with. I added in one generic pill just for the sake of 100%ness.
Notes for myself: Consider 80-95gm total fat when ideal bf% reached. http://en.wikipedia.org/wiki/Reference_Daily_Intake