Amount | Volume | Ingredient | $ / day | Source | ||
---|---|---|---|---|---|---|
150 | g | Masa harina | $0.15 | Amazon | ||
30 | g | Lean Body MRP | $0.83 | Amazon | ||
125 | g | Now Foods 100% Whey Protein Isolate | $2.86 | Amazon | ||
20 | g | GNC Mega Men® Sport - Vanilla Bean | $0.89 | Amazon | ||
60 | g | Coconut Oil | $0.74 | Swanson | ||
2 | g | Choline bitartrate | $0.02 | Amazon | ||
4 | g | Iodised Salt | $0.02 | Amazon | ||
9 | g | 1 | tbsp | Psyllium Husk Powder | $0.13 | Amazon |
Amounts for: Total Daily Cost: | $5.64 | Add Ingredients to Amazon Cart |
I plan on working out 4 days a week including a few sprint workouts either on the road or on a bike. This should provide enough protein to maintain lean muscle mass while allowing me to shed a few pounds.
The Omega-6 : Omega-3 ratio is right at 1 : 1 which is recommended by most sources. The high amount of fat is to aid in testosterone production as well as allowing me to get calories from sources other than carbohydrates.
I may eventually need to up the amount of calories if I find myself not having enough energy to lift heavy.
I haven't quite decided if I'm going to go all 3 meals every day on this or just breakfast and lunch most days.
I plan on getting a blood / lipid panel before I start the diet and then another one after 30 days to see the effectiveness on total micronutrients in my blood plus cholesterol, etc.
Quinoa Flour & Masa Flour - I wanted to get some of my carbs from Quinoa flour since it contains so many good other things (amino acids from the proteins for example) rather than just getting carbs from masa.
Chia Seeds, Olive Oil, Coconut Oil - Same concept. Diversify the fats and you get beneficial nutrients from one you might not get from another, including fiber from the chia seeds.
Most of the vitamins are coming from the Lean Body MRP and the Mega Men Sport. It's a hard balancing act getting enough of the Lean Body MRP to satisfy protein requirements without going overboard on too much of any one micronutrient.
Will need to supplement with Vitamin-D, Vitamin-K, and Magnesium pills since this recipe is lacking in those nutrients.