the trougnouf diet 1.05o PrivateBodybuilding

Last updated June 2, 2014 Copy
AmountIngredient$ / daySource
264gMasa harina$0.47Publix
65gWhey Protein Isolate 90% Powder (Unflavored)$1.36Hard Rhino
15g Optimum Nutrition 100% Casein Protein$0.43Amazon
4gIodised Salt$0.01Anywhere
1.5gCholine bitartrate$0.04Hard Rhino
10gHemp protein powder$0.15Amazon
10gGNC Mega Men® Sport - Vanilla Bean$0.44Amazon
0.01gVitamin D3 (Cholecalciferol) Powder$0.00Amazon
132gWhole grain oat flour$0.54Bob's Red Mill
6gOil, wheat germ$0.09Jedwards
0gHemp seed oil$0.00Jedwards
5gPotassium Citrate$0.17Bulksupplements
9gWheat Grass Powder$0.45Amazon
13gOil, flaxseed, cold pressed$0.26Amazon
1gChlorella Blue-Green Algae Powder$0.11BulkSupplements
9gOil, coconut$0.00
12gOil, olive, salad or cooking$0.08Aldi
Amounts for:
Total Daily Cost:
$4.61Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
53% Carb, 22% Protein, 25% Fat
Calories2255
% Daily Values*
100%
Total Carbohydrate302g
142%
Dietary Fiber 40g
100%
Protein126g
101%
Total Fat64g
Saturated Fat15g
Monounsaturated Fat16g
Polyunsaturated Fat19g
499%
Omega-3 Fatty Acids8g
93%
Omega-6 Fatty Acids16g
Cholesterol25mg
Calcium
110%
Vitamin A
296%
Chloride
106%
Vitamin B6
1186%
Chromium
111%
Vitamin B12
607%
Copper
179%
Vitamin C
111%
Iodine
175%
Vitamin D
209%
Iron
350%
Vitamin E
99%
Magnesium
129%
Vitamin K
108%
Manganese
339%
Thiamin
1542%
Molybdenum
633%
Riboflavin
1153%
Phosphorus
143%
Niacin
103%
Potassium
104%
Folate
105%
Selenium
266%
Pantothenic Acid
320%
Sodium
133%
Biotin
278%
Sulfur
140%
Choline
124%
Zinc
152%
 
* Percent Daily Values are based on "Male DRI, 150lbs w/o 3x/w". 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
264
gPowderPublix2000
$3.59
$0.47
8964201.424.55
2
Whey Protein Isolate 90% Powder (Unflavored)
65
gPowderHard Rhino5000
$104.99
$1.36
772550.058.04
3
Optimum Nutrition 100% Casein Protein
15
gPowderAmazon1814
$52.44
$0.43
121531.310.59
4
Iodised Salt
4
gPowderAnywhere500
$0.90
$0.01
12500.00.00
5
Choline bitartrate
1.5
gPowderHard Rhino500
$14.25
$0.04
33300.00.00
6
Hemp protein powder
10
gPowderAmazon1360
$20.29
$0.15
136274.03.67
7
GNC Mega Men® Sport - Vanilla Bean
10
gPowderAmazon1080
$47.98
$0.44
108334.22.78
8
Vitamin D3 (Cholecalciferol) Powder
0.01
gPowderAmazon100
$14.96
$0.00
1000000.00.00
9
Whole grain oat flour
132
gPowderBob's Red Mill11440
$46.48
$0.54
8752885.823.10
10
Oil, wheat germ
6
gLiquidJedwards3500
$52.51
$0.09
583530.00.00
11
Hemp seed oil
0
gLiquidJedwards3500
$49.01
$0.0000.00.00
12
Potassium Citrate
5
gPowderBulksupplements1000
$34.96
$0.17
20000.00.00
13
Wheat Grass Powder
9
gPowderAmazon800
$39.71
$0.45
89394.52.25
14
Oil, flaxseed, cold pressed
13
gLiquidAmazon3500
$68.74
$0.26
2691150.00.01
15
Chlorella Blue-Green Algae Powder
1
gPowderBulkSupplements100
$10.96
$0.11
10040.30.56
16
Oil, coconut
9
gPowder0$0.00$0.000780.00.00
17
Oil, olive, salad or cooking
12
gLiquidAldi452
$2.99
$0.08
381060.00.00
Total
$564.76
$4.61
2255301.5125.55
Target
2284302.0126.00
% Reached
99%100%100%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: Male DRI, 150lbs w/o 3x/wChange
MacroTargetRecipeMax%
Calories (kcal)2284225599%
Carbohydrates (g)302301.5100%
Protein (g)126125.55100%
Total Fat (g)6363.72101%
Saturated Fat (g)015.21
Monounsaturated Fat (g)016.36
Polyunsaturated Fat (g)019.34
Omega-3 Fatty Acids (g)1.67.98499%
Omega-6 Fatty Acids (g)1715.7693%
Total Fiber (g)2839.8142%
Soluble Fiber (g)05.3
Insoluble Fiber (g)06.3
Cholesterol (mg)025.169
VitaminsTargetRecipeMax%
Vitamin A (IU)3000889310000296%
Vitamin B6 (mg)1.315.41001186%
Vitamin B12 (ug)2.414.6607%
Vitamin C (mg)901002000111%
Vitamin D (IU)60012544000209%
Vitamin E (IU)2020100099%
Vitamin K (ug)120130108%
Thiamin (mg)1.218.4991542%
Riboflavin (mg)1.314.9851153%
Niacin (mg)1616.51135103%
Folate (ug)4004211000105%
Pantothenic Acid (mg)516.001320%
Biotin (ug)3083278%
Choline (mg)550681.3713500124%
MineralsTargetRecipeMax%
Calcium (g)11.12.5110%
Chloride (g)2.32.4423.6106%
Chromium (ug)3033111%
Copper (mg)0.91.60810179%
Iodine (ug)1502621100175%
Iron (mg)827.976445350%
Magnesium (mg)420542.4129%
Manganese (mg)2.37.79811339%
Molybdenum (ug)452852000633%
Phosphorus (g)0.70.9984143%
Potassium (g)3.53.629104%
Selenium (ug)55146400266%
Sodium (g)1.51.9922.3133%
Sulfur (g)22.81140%
Zinc (mg)1116.679540152%

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