Uuuum BodybuildingVeganGluten Free

by teh33
Last updated November 26, 2018 Copy
AmountVolumeIngredient$ / daySource
112g1cupOrganic Soy Flour$1.48Bob's Red Mill
30g2scoopPea Protein Powder$0.62Trader Joes
42g6tbspFlaxseed Meal$0.36Bob's Red Mill
35gtbspOil, canola$0.06Walmart
446gcupsQuick Instant Oats$0.69Bulk
1pillOne'n'Only Multivitamin$0.46Pure Essence Labs
1gCalcium carbonate$0.02iHerb
3gMorton Salt$0.00
1gHmmm$0.00
Amounts for:
Total Daily Cost:
$3.69Add Ingredients
to Amazon Cart

This is still in concept. Will be trial running very soon.

Based off of my personal recommended macronutrients from an online muscles gain calculator: http://www.weightrainer.net/gaincalc.html

I will share a spreadsheet file so its possible to play around with the ratios and macro nutrients a little bit easier.

Table salt is optional. Ingredients already contain about a half gram of sodium which from what I understand is a healthy level.

Hmmm is there to make the recipe 100% complete. Sulfur is so abundant in the body it isn't needed by supplementation. Choline is in high enough levels that I'm not worried about it. I will add dietary chloride soon.

One'n'Only is the multivitamin that I take. It could surely be replaced with something else.

Nutrition Facts

Amount Per Day
50% Carb, 18% Protein, 32% Fat
Calories2823
% Daily Values*
145%
Total Carbohydrate361g
242%
Dietary Fiber 68g
152%
Protein129g
163%
Total Fat106g
Saturated Fat13g
Monounsaturated Fat39g
Polyunsaturated Fat45g
923%
Omega-3 Fatty Acids15g
178%
Omega-6 Fatty Acids30g
Cholesterol0mg
Calcium
102%
Vitamin A
338%
Chloride
100%
Vitamin B6
2622%
Chromium
286%
Vitamin B12
4167%
Copper
550%
Vitamin C
271%
Iodine
100%
Vitamin D
167%
Iron
355%
Vitamin E
544%
Magnesium
312%
Vitamin K
112%
Manganese
965%
Thiamin
2164%
Molybdenum
752%
Riboflavin
2106%
Phosphorus
389%
Niacin
225%
Potassium
145%
Folate
241%
Selenium
451%
Pantothenic Acid
746%
Sodium
112%
Biotin
333%
Sulfur
100%
Choline
100%
Zinc
338%
 
* 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.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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