Muscle Chow v1 BodybuildingTasty!

Last updated May 27, 2014 Copy
AmountIngredient$ / daySource
245gMasa harina$0.60Amazon (Local Shoprite)
10gPsyllium Husk Powder$0.21Amazon
190gTrue Nutrition Whey Protein Concentrate (Super Grade)$4.22True Nutrition -- http://www.fasebj.org/content/28/1_Supplement/813.11
60gTrue Nutrition Whey Protein Concentrate (Super Grade 60gm)$1.33True Nutrition -- http://www.fasebj.org/content/28/1_Supplement/813.11
22gGNC Mega Men® Sport - Vanilla Bean 25g$0.98Amazon
0gGNC Mega Men Maximum Nutrition$0.00GNC
3gNOW Foods Calcium/magnesium 1000/500 mg$0.13Amazon
4gPotassium Citrate$0.26PureBulk, Inc.
4gIodised Salt$0.01local
2gCholine bitartrate$0.02Amazon
14gMCT Oil 14g$0.22Piping Rock
0gBertolli Olive Oil 14g$0.00
14gSunflower Oil -28g or 14/14 Olv/MCT$0.37Shoprite
5mlCarlson Cod Liver Oil$0.66Carlson Labs
1gVitamin K supplement$0.05Vitamin Shoppe
5pillPuritan 016885 Omega-3 Fish Oil Coated 1200 mg (360 mg Active Omega-3)$0.29Puritan
0pillPuritan Multi-V 15378 with policosanol$0.00Puritan.com
Amounts for:
Total Daily Cost:
$9.34Add 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

Nutrition Facts

Amount Per Day
36% Carb, 39% Protein, 25% Fat
Calories2367
% Daily Values*
104%
Total Carbohydrate218g
103%
Dietary Fiber 29g
100%
Protein233g
106%
Total Fat66g
Saturated Fat16g
Monounsaturated Fat0g
Polyunsaturated Fat0g
189%
Omega-3 Fatty Acids3g
83%
Omega-6 Fatty Acids14g
Cholesterol15mg
Calcium
176%
Vitamin A
212%
Chloride
108%
Vitamin B6
2440%
Chromium
210%
Vitamin B12
1273%
Copper
185%
Vitamin C
204%
Iodine
186%
Vitamin D
150%
Iron
260%
Vitamin E
142%
Magnesium
135%
Vitamin K
125%
Manganese
106%
Thiamin
2832%
Molybdenum
102%
Riboflavin
2369%
Phosphorus
157%
Niacin
191%
Potassium
122%
Folate
109%
Selenium
285%
Pantothenic Acid
645%
Sodium
112%
Biotin
611%
Sulfur
323%
Choline
154%
Zinc
179%
 
* Percent Daily Values are based on "bryceleo US DRI 37/40/23". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: bryceleo US DRI 37/40/23Change

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