| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 14.7 | g | Mineral - Potassium Gluconate, Now Foods | $0.45 | iherb |
| 2 | g | Mineral - MSM Sulfur | $0.07 | bulk nutrients |
| 23 | g | Almond Meal | $0.74 | iHerb.com |
| 1 | pill | Vitamin - Swisse Men's Ultivite | $0.27 | Chemist Warehouse |
| 0.75 | pill | Mineral - Magnesium Chelate, Nature's Own 500mg 250 Tablets Exclusive Pack | $0.07 | Chemist Warehouse |
| 0.1 | pill | Vitamin - Vitamin D, Swisse | $0.01 | Chemist Warehouse |
| 0.3 | pill | Mineral - Molybdenum (Chelated) | $0.02 | Iherb |
| 1.4 | g | Iodised Salt | $0.00 | Coles/Woolworths |
| 0.15 | pill | Mineral - Selenium, NOW foods | $0.01 | Iherb |
| 38 | g | Protein - Micellar Casein - bulkpowders.com | $0.79 | Bulk Powders |
| 14 | g | Lecithin | $0.43 | iHerb |
| 11 | g | Psyllium Husk | $0.35 | Bulk Powders |
| 9 | pill | Oil, Fish | $0.45 | Chemist Warehouse |
| 5 | g | Wheat Grass, Powdered | $0.26 | Bulk Powders |
| 49 | ml | Oil, Olive | $0.24 | Coles/Woolworths |
| 115 | g | Protein - Max's Super Whey Protein Blend Choc Blitz | $4.41 | Nutrition Warehouse |
| 100 | g | Oil, coconut, Organic | $2.09 | iHerb |
| 0.2 | pill | Mineral - Chromium Picolinate | $0.01 | iHerb |
| 0.06 | pill | Mineral - Zinc Tablets, Now Foods | $0.00 | iHerb |
| 6 | g | Table Salt | $0.01 | Woolworths |
| 20 | g | Chia Seeds, Earth Circle Organics | $0.55 | iHerb |
Amounts for: Total Daily Cost: | $11.24 | Add Ingredients to Amazon Cart | ||
Modified version of "Waffman's Ketogenic Soylent"
*Can replace Max's Protein for something cheaper to reduce overall cost. It was just something that I have been using for awhile and have in my home so I used it for the recipe
Iron intake for men should be 8mg.
Original recipe contained too much Iron calcium carbonate hard to be digested by human body.
Calcium supplementation not required, can get from food. - sardines, salmon, dark leafy greens and bone broth
Creatine Supplementing program:
• 5 days= 20 grams per day (5 grams 4 x per day)
• 3-4 weeks= 2 grams per day (maintenance)
• 1 week = none (reboot)
• Repeat cycle
min 4 bottles (3L) of water a day
Small amount carbs pre-workout (maltodextrin or Waxy maize starch)
Small amount carbs post-workout (maltodextrin or Waxy maize starch)
Protein supplement post-workout
L-glutamine post-workout
Glucosamine post-workout
Magnesium – do not use magnesium oxide (4% absorption)
Folate – upper daily limit is 1mg
Zinc – no more than 15mg (webmd.com states max 40mg). recommended UKmen at 9.5mg
Lecithin – males 550mg
Vitamin A – Recommended for males is 900mcg (3,000IU) - do not exceed 2,500 IU – beta- carotene and alpha-carotene is safe (plant). Vitamin A comes from eggs, meat and fish.
Recommended for females is 700mcg - Yellow and orange vegetables contain significant quantities of carotenoids. Green vegetables also contain carotenoids. = 1/2 cup of sweet potato, 1cup carrots, 1cup cooked kale,
Vitamin K1, or phylloquinone, is found naturally in plants, especially green vegetables; K1 goes directly to your liver and helps you maintain healthy blood clotting. K2 is superior but can only get from food. Eat more fermented foods
Omega 3:Omega 6 Optimal ratio should be 1:1 to max 1:2.3.