| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 30 | g | ⅓ | cup | Whey Protein Concentrate | $0.49 | Ebay |
| 360 | g | 3¼ | cups | Oat Flour | $0.83 | Amazon |
| 10 | g | 2 | tbsp | Chia Seeds | $0.14 | Amazon |
| 7 | g | 1 | tsp | Potassium Citrate | $0.35 | Amazon |
| 1.5 | g | ½ | tsp | Calcium Carbonate | $0.02 | Amazon |
| 4 | g | ½ | tsp | Iodized Salt | $0.01 | Amazon |
| 1 | g | ¼ | tsp | Choline Bitartrate | $0.04 | Amazon |
| 0.5 | g | ¼ | tsp | Stevia Powder | $0.07 | Amazon |
| 0.5 | g | ⅛ | tsp | Xanthan Gum | $0.02 | Amazon |
| 1 | pill | 1 | capsule | MK-7 Vitamin K-2 | $0.20 | Amazon |
| 1 | pill | 1 | capsule | Twinlab Daily One Caps Multi-Vitamin and Multi-Minerals without Iron | $0.11 | Amazon |
| 0.2 | pill | ¼ | capsule | NOW Foods Vitamin D-3 2000 IU | $0.01 | Amazon |
| 5 | g | 2 | tsp | Creatine Monohydrate (Creapure) | $0.15 | Amazon |
| 0.35 | g | ⅛ | tsp | DMAE | $0.03 | Amazon |
| 0.03 | g | 3 | scoop | Noopept | $0.06 | Ebay |
| 90 | ml | 7¾ | tbsp | Olive Oil | $1.12 | Amazon |
Amounts for: Total Daily Cost: | $3.64 | Add Ingredients to Amazon Cart | ||||
Protein carb fat ratio is 15:40:45.
This amount of protein is good for active individuals looking to build muscle up to 150 lbs. For inactive individuals it should be fine for any weight. No need for wasting money on unused protein.
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
The nootropics (last 2 ingredients) will provide a clear and focused state of mind which is perfect for study and lifting. Also they can reduce the risk of Alzheimer's and have many other benefits including cleaning plaque from the brain are antioxidants and are really cheap. Remember to cycle off the nootropics 1 or 2 days a week.
Remember when choosing olive oil get one in a dark green or opaque jar, light degrades oil stored in clear jars.
Measuring Guide
1/3 cup Whey Protein
3 cup Oat Flour
2 Tbsp Chia Seeds
1 tsp Potassium Citrate
1/2 tsp Calcium Carbonate
1/2 tsp Sea Salt Iodized
1/4 tsp Choline Bitartrate
1/4 tsp Stevia Powder (or slightly less per preference)
1/8 tsp Xanthan Gum
6 Tbsp Olive Oil
1 cap One A Day Multivitamin
1/4 cap D-3
1 cap K-2
2 Tbsp Cocoa
1 scoop Creatine Micronized
1/8 tsp DMAE
2 to 6 microscoops Noopept (adjust for personal preference)
Total 4 3/4 cups
1 c. whey protein (115.5 g) 1 Tbsp (7.2 g) 1 c. oat flour (120 g) 1 c. rice flour (92 g) 1 tbsp oil (15 ml) 1 c. (220 ml)
