| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 300 | g | Masa harina (Maseca brand only) | $0.60 | local (Albertsons) | ||
| 22 | g | GNC Mega Men® Sport - Vanilla Bean | $0.98 | Amazon | ||
| 6 | g | NOW Foods Calcium/magnesium 1000/500 mg | $0.29 | Amazon | ||
| 6 | g | Potassium Citrate | $0.38 | Amazon | ||
| 4 | g | Iodised Salt | $0.00 | local | ||
| 2 | g | Choline bitartrate | $0.26 | Amazon | ||
| 50 | g | Canola Oil | $0.12 | local | ||
| 1 | pill | Vitamin K supplement | $0.05 | Vitamin Shoppe | ||
| 105 | g | 3 | scoop | CytoSport 100% Whey Protein - Vanilla | $1.54 | Costco |
Amounts for: Total Daily Cost: | $4.23 | Add Ingredients to Amazon Cart | ||||
Summary
Bodybuilder Chow is based on People Chow 3.0.1 with optimized protein, Cytosport whey, Canola oil, & Vitamin K supplement
- Version 1.1 - added vitamin K supplement since the canola oil only provides 70% RDI
Details
Canola oil
- is used in the official Soylent.
- has the healthiest ratio of Omega 3 to Omega 6 (1:2) of any oil available (besides flaxseed oil, but flaxseed oil contains no vitamin K, and is very expensive). This means it has anti-inflammatory properties.
- Canola (a.k.a. rapeseed) is of the same family as superfoods kale and broccoli.
- Has lower saturated fat than any other oil. http://www.canolainfo.org/quadrant/media/health/images/bug-fatchart.gif
- its healthy fats work to lower your cholesterol.
- It is a clear choice unless you subscribe to popular fears of GMOs and processed foods.
- The only potential downside is the 0.2g of trans fat per 50g (our daily intake), and there's no evidence of harm at such low levels. After all, tiny amounts of trans fats also occur in nature.
- http://en.wikipedia.org/wiki/Canola#Canola_oil
For the same amount of protein, Cytosport 100% Whey from Costco is $0.26/day less expensive than the whey isolate used in the official People Chow 3.0.1 recipe.
My nutrient profile says to eat 2700 calories so I'll also be eating up to 500 calories a day of regular food. Make sure you generate your own calorie/nutrient profile https://www.completefoods.co/diy/nutrient-profiles/calculator
Adjust protein to 0.8g per lb of your total body weight for optimum muscle gain. http://en.m.wikipedia.org/wiki/Protein_(nutrient)#Dietary_requirements
Fat should be 25-35% of total caloric intake. Saturated fat, no more than 5-7%.
Fiber is 14g per 1000 kcals consumed. Additional food will make up the remaining fiber here.
The vitamin K supplement might not be necessary. You get 70% RDI without it and can supplement occasional dark green foods like broccoli. On the other hand, vitamin K supplements are cheap.
Buying Advice
For the best price, all Amazon listed items include free shipping. Get the whey at Costco or replace it with something else. The remaining items should be picked up locally. You can also further bring down the daily cost by buying bulk quantities of some of the Amazon items. I didn't want to commit to the bulk items on my first attempt.
Converting weight to volume
| Ingredient (conversion reference) | Volume (weight) |
|---|---|
| Corn flour (measured 133g = 1 cup) | 300g = 2¼ cups |
| Whey (36g = 90cc scoop) | 108g = 3 scoops (loose, slightly rounded) |
| Mega Men Sport (18g = 33cc scoop packed = 0.14 cups packed) | 22g = 0.17 cups = 1 scoop (18g) + ½ Tbs (or 1½ tsp) packed |
| Calcium/magnesium (0.9g = ¼ tsp) | 6g = 1½ tsp (5.4g) + ⅔ of a ¼ tsp |
| Potassium citrate (measured 230g = 1 cup, Bag = 10g) | 6g = .026 cups = 1¼ tsp |
| Iodized salt (1.5g = ¼ tsp) | 4g = ½ tsp (3g) + ⅔ of a ¼ tsp |
| Choline bitartrate (662mg = ¼ tsp) | 2g = ¾ tsp |
| Canola oil (14g = 1 Tbs) | 50g = 3.6 Tbs (or 3 rounded 1.2 Tbs) |
Total dry mix = 493g (without oil)
For easier reading:
| Ingredient | Volume |
|---|---|
| Corn flour | 2¼ cups |
| Whey | 3 scoops (loose, slightly rounded) |
| Mega Men Sport | 1 scoop packed + ½ Tbs (or 1½ tsp) packed |
| Calcium/magnesium | 1½ tsp + ⅔ of a ¼ tsp |
| Potassium citrate | 1¼ tsp |
| Iodized salt | ½ tsp + ⅔ of a ¼ tsp |
| Choline bitartrate | ¾ tsp |
| Canola oil | 3.6 Tbs (or 3 rounded 1.2 Tbs) |
