Sean's Lean Mass Gainer Weight GainBodybuildingTasty!

by Glint
Last updated February 9, 2015 Copy
AmountIngredient$ / daySource
400gMasa Harina$2.38Amazon
160gBody Fortress Whey Isolate, Vanilla Creme$3.88Amazon
100gSoybean Oil$1.85Amazon
23gGNC Mega MenĀ® Sport - Vanilla Bean$1.15Amazon
6gPotassium Citrate$0.38Amazon
5gNOW Foods Calcium/magnesium 1000/500 mg$0.26Amazon
4gIodised Salt$0.03Amazon
1.5gCholine bitartrate$0.09Amazon
Amounts for:
Total Daily Cost:
$10.02Add Ingredients
to Amazon Cart

New: Oat flour based & newer / cheaper recipe here: http://diy.soylent.me/recipes/sean-superfood-v3

Based off of "People Chow 3.0.1" but with a higher calorie intake and protein content.

Designed for steady lean mass gain while exercising ~ 5 days / week. ~200g protein per day (adjust freely based on body weight to roughly 1g/lb), higher fat content for maximal testosterone and other hormone synthesis and central nervous system recovery, enough carbs to hit 3000+ calories.

Note: it is best to store the oil either mixed in with the powder, or in a dark cabinet. Light (even artificial light) can degrade the Vitamin K content fairly quickly. If storing with the powder, mix all powders first before adding the oil.

Several ingredients (most significantly the Masa and GNC multivitamin) have an updated and more accurate micronutrient profile based on USDA information. While this makes the Niacin appear to be in excess, this additional Niacin comes from the masa and is in a form that has no ill-effects and ought not to apply to the total that must be kept below the 35 mg upper limit (i.e. don't worry that the algorithm thinks there is too much Niacin -- it's actually fine).

Cheaper Whey than listed in People Chow (both cheaper per day, and $100 cheaper up-front investment for trying out the recipe), and the Vanilla Creme gives the mixture a much more pleasant natural flavoring (less tortilla). This recipe contains more recently updated prices to accurately reflect current Amazon prices (which unfortunately are almost all more expensive now than what is listed in People Chow 3.0.1). Amazon prices fluctuate multiple times per day, so these costs represent an "expected value," not an exact guarantee. All ingredients are sourcable directly from Amazon for convenience. However, you can save a lot of money by buying some (such as the masa, oil, and salt) from a local grocery store.

The price per day is actually quite competitive for a 100% complete, high-protein, 3000+ calorie DIY-soylent recipe.

Nutrition Facts

Amount Per Day
41% Carb, 24% Protein, 35% Fat
Calories3032
% Daily Values*
128%
Total Carbohydrate319g
114%
Dietary Fiber 32g
217%
Protein185g
184%
Total Fat119g
Saturated Fat20g
Monounsaturated Fat27g
Polyunsaturated Fat65g
437%
Omega-3 Fatty Acids7g
336%
Omega-6 Fatty Acids57g
Cholesterol87mg
Calcium
139%
Vitamin A
107%
Chloride
109%
Vitamin B6
2603%
Chromium
219%
Vitamin B12
1331%
Copper
222%
Vitamin C
217%
Iodine
189%
Vitamin D
101%
Iron
100%
Vitamin E
161%
Magnesium
202%
Vitamin K
196%
Manganese
133%
Thiamin
2736%
Molybdenum
106%
Riboflavin
2487%
Phosphorus
154%
Niacin
241%
Potassium
106%
Folate
125%
Selenium
334%
Pantothenic Acid
654%
Sodium
145%
Biotin
639%
Sulfur
317%
Choline
119%
Zinc
211%
 
* Percent Daily Values are 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.
Based on U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20003032152%
Carbohydrates (g)250319.4128%
Protein (g)85184.69217%
Total Fat (g)65119.39184%
Saturated Fat (g)019.94
Monounsaturated Fat (g)026.79
Polyunsaturated Fat (g)064.6
Omega-3 Fatty Acids (g)1.67437%
Omega-6 Fatty Acids (g)1757.11336%
Total Fiber (g)2831.9114%
Soluble Fiber (g)07.6
Insoluble Fiber (g)018
Cholesterol (mg)086.56
VitaminsTargetRecipeMax%
Vitamin A (IU)3000321410000107%
Vitamin B6 (mg)1.333.81002603%
Vitamin B12 (ug)2.431.91331%
Vitamin C (mg)901962000217%
Vitamin D (IU)6006064000101%
Vitamin E (IU)20321000161%
Vitamin K (ug)120235196%
Thiamin (mg)1.232.8362736%
Riboflavin (mg)1.332.3322487%
Niacin (mg)1638.4835241%
Folate (ug)4004991000125%
Pantothenic Acid (mg)532.712654%
Biotin (ug)30192639%
Choline (mg)550656.2893500119%
MineralsTargetRecipeMax%
Calcium (g)11.392.5139%
Chloride (g)2.32.4963.6109%
Chromium (ug)3577219%
Copper (mg)0.91.99810222%
Iodine (ug)1502841100189%
Iron (mg)88.0245100%
Magnesium (mg)420848.4202%
Manganese (mg)2.33.06611133%
Molybdenum (ug)45482000106%
Phosphorus (g)0.71.0754154%
Potassium (g)3.53.701106%
Selenium (ug)55184400334%
Sodium (g)1.52.1732.3145%
Sulfur (g)26.34317%
Zinc (mg)1123.172240211%

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