Name: Bulking Chow Chow v0.5 - 3500 cal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Masa harina; 150g Now Foods 100% Whey Protein Isolate; 0g GNC Mega Men® Sport - Vanilla Bean; 2g NOW Foods Calcium/magnesium 1000/500 mg; 4g Iodised Salt; 2g Choline bitartrate; 40g Soybean Oil; 75g Muscle Pharm Combat Cinnamon Bun, 2 Pound; 5.4g Optimum Nutrition Instantized BCAA 5000mg Powder, Unflavored, 345g; 30g Nutiva Organic Extra Virgin Coconut Oil; 0g up your MASS; 9g Now Foods Psyllium Husk Powder, 24-Ounce; 0pill Optimum Nutrition Opti-Men Multivitamin; 0g Serious Mass Vanilla 12lb; 40g Powdered Peanut Butter- 2.5 Pound Can; 30ml Nature's Way Alive! Liquid Multivitamin; 1pill NOW Foods Vitamin D-3 2000 IU; 0g Masa Brosa

Amount		Ingredient	$ / day	Source
200	g	Masa harina	$0.23	Amazon
150	g	Now Foods 100% Whey Protein Isolate	$3.43	Amazon
0	g	GNC Mega Men® Sport - Vanilla Bean	$0.00	Amazon
2	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.09	Amazon
4	g	Iodised Salt	$0.01	local
2	g	Choline bitartrate	$0.02	Amazon
40	g	Soybean Oil	$0.28	Amazon
75	g	Muscle Pharm Combat Cinnamon Bun, 2 Pound	$3.03	Amazon
5.4	g	Optimum Nutrition Instantized BCAA 5000mg Powder, Unflavored, 345g	$0.39	Amazon
30	g	Nutiva Organic Extra Virgin Coconut Oil	$0.68	Amazon
0	g	up your MASS	$0.00	local
9	g	Now Foods Psyllium Husk Powder, 24-Ounce	$0.13	Amazon
0	pill	Optimum Nutrition Opti-Men Multivitamin	$0.00	Amazon
0	g	Serious Mass Vanilla 12lb	$0.00	Amazon
40	g	Powdered Peanut Butter- 2.5 Pound Can	$0.00	Amazon
30	ml	Nature's Way Alive! Liquid Multivitamin	$0.66	Amazon
1	pill	NOW Foods Vitamin D-3 2000 IU	$0.03	Amazon
0	g	Masa Brosa	$0.00	H-E-B
Amounts for: Total Daily Cost:			$8.97	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

30% Carb, 36% Protein, 34% Fat

Calories2511

% Daily Values*

65%

Total Carbohydrate190g

93%

Dietary Fiber 26g

77%

Protein226g

87%

Total Fat95g

Saturated Fat11g

Monounsaturated Fat9g

Polyunsaturated Fat23g

169%

Omega-3 Fatty Acids3g

609%

Omega-6 Fatty Acids24g

Cholesterol132mg

Calcium 179%	•	Vitamin A 400%
Chloride 104%	•	Vitamin B6 3919%
Chromium 343%	•	Vitamin B12 > 8333%
Copper 262%	•	Vitamin C 200%
Iodine 225%	•	Vitamin D 166%
Iron 60%	•	Vitamin E 1024%
Magnesium 96%	•	Vitamin K 129%
Manganese 217%	•	Thiamin 2317%
Molybdenum 167%	•	Riboflavin 1938%
Phosphorus 64%	•	Niacin 125%
Potassium 69%	•	Folate 115%
Selenium 178%	•	Pantothenic Acid 2528%
Sodium 174%	•	Biotin 1000%
Sulfur 215%	•	Choline 158%
Zinc 207%

* Percent Daily Values are based on "Copy of U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Masa harina	200	g	Powder	Amazon	2200	$2.49	$0.23	11	730	152.6	18.60
2	Now Foods 100% Whey Protein Isolate	150	g	Powder	Amazon	4540	$103.84	$3.43	30	589	0.0	133.93
3	GNC Mega Men® Sport - Vanilla Bean	0	g	Powder	Amazon	1080	$47.98	$0.00		0	0.0	0.00
4	NOW Foods Calcium/magnesium 1000/500 mg	2	g	Powder	Amazon	227	$9.99	$0.09	114	0	0.0	0.00
5	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
6	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
7	Soybean Oil	40	g	Liquid	Amazon	907	$6.35	$0.28	23	354	0.0	0.00
8	Muscle Pharm Combat Cinnamon Bun, 2 Pound	75	g	Powder	Amazon	905	$36.50	$3.03	12	291	9.0	55.97
9	Optimum Nutrition Instantized BCAA 5000mg Powder, Unflavored, 345g	5.4	g	Powder	Amazon	345	$25.21	$0.39	64	22	0.0	0.00
10	Nutiva Organic Extra Virgin Coconut Oil	30	g	Liquid	Amazon	840	$18.98	$0.68	28	279	0.0	0.00
11	up your MASS	0	g	Powder	local	2270	$0.00	$0.00		0	0.0	0.00
12	Now Foods Psyllium Husk Powder, 24-Ounce	9	g	Powder	Amazon	680	$9.99	$0.13	76	30	8.0	0.00
13	Optimum Nutrition Opti-Men Multivitamin	0	pill	Pill	Amazon	150	$0.00	$0.00		0	0.0	0.00
14	Serious Mass Vanilla 12lb	0	g	Powder	Amazon	5450	$45.96	$0.00		0	0.0	0.00
15	Powdered Peanut Butter- 2.5 Pound Can	40	g	Powder	Amazon	1134	$0.00	$0.00	28	171	8.6	17.14
16	Nature's Way Alive! Liquid Multivitamin	30	ml	Liquid	Amazon	900	$19.69	$0.66	30	45	12.0	0.23
17	NOW Foods Vitamin D-3 2000 IU	1	pill	Pill	Amazon	240	$7.49	$0.03	240	0	0.0	0.00
18	Masa Brosa	0	g	Powder	H-E-B	1814	$1.98	$0.00		0	0.0	0.00
	Total						$342.34	$8.97		2511	190.1	225.87
	Target									3344	293.0	293.00
	% Reached									75%	65%	77%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	3344	2511		75%
Carbohydrates (g)	293	190.1		65%
Protein (g)	293	225.87		77%
Total Fat (g)	110	95.29		87%
Saturated Fat (g)	0	11.17
Monounsaturated Fat (g)	0	9.12
Polyunsaturated Fat (g)	2.89	23.08	22.22	799%
Omega-3 Fatty Acids (g)	1.67	2.82	8.88	169%
Omega-6 Fatty Acids (g)	3.86	23.51	8.88	609%
Total Fiber (g)	28	26.1		93%
Soluble Fiber (g)	0	6
Insoluble Fiber (g)	0	1
Cholesterol (mg)	0	132.01

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	12000	10000	400%
Vitamin B6 (mg)	1.3	51	100	3919%
Vitamin B12 (ug)	2.4	200		> 5000%
Vitamin C (mg)	250	500	2000	200%
Vitamin D (IU)	1500	2489	4000	166%
Vitamin E (IU)	20	205	400	1024%
Vitamin K (ug)	120	154		129%
Thiamin (mg)	1.2	27.8		2317%
Riboflavin (mg)	1.3	25.194		1938%
Niacin (mg)	16	20	35	125%
Folate (ug)	400	458	1000	115%
Pantothenic Acid (mg)	5	126.4		2528%
Biotin (ug)	30	300		1000%
Choline (mg)	550	867.24	3500	158%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.91	1.63	2.5	179%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.36	10	262%
Iodine (ug)	150	338	1100	225%
Iron (mg)	9	5.436	15.3	60%
Magnesium (mg)	455	437.8	910	96%
Manganese (mg)	2.3	5	11	217%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.446	4	64%
Potassium (g)	2.4	1.654		69%
Selenium (ug)	55	98	400	178%
Sodium (g)	1.2	2.084	2.3	174%
Sulfur (g)	2	4.31		215%
Zinc (mg)	9	18.6	13.5	207%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	18 Jan '15
This recipe	shuangxi	22 Jan '15	18 Jan '15
Recipes based on this one:
Bulking Chow Chow v1.1 (Pixiu) - 4000+ cal	shuangxi	14 Feb '15	22 Jan '15

Bulking Chow Chow v0.5 - 3500 cal

Nutrition Facts

Nutrient Profile: Copy of U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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