| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2250 | 2500 |
| Carbohydrates (g) | 500 | 600 |
| Protein (g) | 80 | |
| Total Fat (g) | 4.25 | 30 |
| Saturated Fat (g) | 0 | 25.75 |
| Monounsaturated Fat (g) | 0 | 25.75 |
| Polyunsaturated Fat (g) | 21.25 | 30 |
| Omega-3 Fatty Acids (g) | 4.25 | 30 |
| Omega-6 Fatty Acids (g) | 17 | 25.75 |
| Total Fiber (g) | 28 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 10000 | 15000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 5 | |
| Vitamin C (mg) | 1000 | 120000 |
| Vitamin D (IU) | 3000 | 4000 |
| Vitamin E (IU) | 20 | 1000 |
| Vitamin K (ug) | 2000 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 800 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 100 | |
| Copper (mg) | 1 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 600 | 800 |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 4.7 | 7 |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
ADDITIONAL INFO: Consume regular boron to boost testosterone. Bodybuilders require more K than the standard 4.7g/day. I adjusted K-range to 4,700–7,000 to reflect (normal amount)–(bodybuilder amount)
TO DO: Check for any µ's that need increasing for weight-gain (e.g., Se.)
CHANGELOG: Sat 31 Mar '18 Changed name from "bulking profile" to "carb-loading profile". Adjusted values for fat<30g, protein 80g, carbs 500g. Increased Cr value from 35–>100 to take into account the extra carb-metabolism.
Tue 7 Nov '17 Decreased min. protein to 0.7gxBW(in lb), and max. to 1gxBW(in lb)
Fri 28 Jul '17 Upped calories (2351) & protein to match Scott Herman's prescription for "hard gain", 1.5x on protein for max. protein (171), then using Tim Ferriss' formula for the min. protein (142g). Adjusted omegas to achieve 4:1 ratio, then changed sat. & MUFA to take up the slack up to the default RDA of 65.4g fat/day. Changed Chromium min. back to 35µg because I'm over my carb addiction.
Wed 5 Jul '17 Renamed to "slow-carb profile" so as to base profiles around different nutrient strategies.
Wed 10 May '17 Changed protein min/max from 100/125 —> 84/141 due to IIFYM recommending the higher for weight loss, and being recommended that the lower was a good medium by a keto-calculator. Changed max. calories to 2800 after recommendation by Josh from PureGym.
23/4/2017 Reduced min. vitamin D from 4,000 to 3,000 due to concerns about vitamin A toxicity.
20/4/2017 Set min. carbs to 187g and min. fat to 65.4g (because those are the Huel daily values).
14/3/17: Upped Mg from 420 to 800, Vit-D from 600 to 4000, and Vit-K from 200 to 2000ug, Vit-C min. from 90 to 1000mg and max from 2g-120g, Vit-A from 3000-10,000 to 10,000-15,000 IU, Cu min. from 0.9mg to 1mg, Vit-B12 from 2.4 to 5ug, folate min. from 400 to 800ug, all as per DA's rec. N.B., Vit-C max. of 2g is only apparently 1/60th of danger level.
