the trougnouf diet 1.09 (banana off days, 175lb) BodybuildingTasty!

Last updated August 22, 2014 Copy
AmountIngredient$ / daySource
109gWhey Protein Isolate 90% Powder (Unflavored)$2.29Hard Rhino
15g Optimum Nutrition 100% Casein Protein$0.43Amazon
3gIodised Salt$0.01Anywhere
1.5gCholine bitartrate$0.04Hard Rhino
10gHemp protein powder$0.15Amazon
7gGNC Mega Men® Sport - Vanilla Bean$0.31Amazon
131gWhole grain oat flour$0.53Bob's Red Mill
9gOil, wheat germ$0.14Jedwards
9gOil, flaxseed, cold pressed$0.18Amazon
30gOil, olive, salad or cooking$0.20Aldi
9gOil, coconut$0.11Aldi
3gUltimate Omega Xtra Liquid$0.55Amazon
10gHemp seed oil$0.14Jedwards
7.5gAmazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)$0.31Amazon
797gBananas, raw$0.00Aldi
1.5gDicalcium Phosphate$0.07BulkSupplements
0.5gChlorella Blue-Green Algae Powder$0.05BulkSupplements
Amounts for:
Total Daily Cost:
$5.52Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
45% Carb, 24% Protein, 31% Fat
Calories2417
% Daily Values*
100%
Total Carbohydrate279g
149%
Dietary Fiber 42g
100%
Protein147g
100%
Total Fat87g
Saturated Fat18g
Monounsaturated Fat31g
Polyunsaturated Fat31g
121%
Omega-3 Fatty Acids10g
120%
Omega-6 Fatty Acids20g
Cholesterol31mg
Calcium
134%
Vitamin A
178%
Chloride
107%
Vitamin B6
985%
Chromium
99%
Vitamin B12
421%
Copper
176%
Vitamin C
160%
Iodine
171%
Vitamin D
119%
Iron
140%
Vitamin E
201%
Magnesium
110%
Vitamin K
101%
Manganese
362%
Thiamin
906%
Molybdenum
615%
Riboflavin
848%
Phosphorus
122%
Niacin
109%
Potassium
115%
Folate
104%
Selenium
180%
Pantothenic Acid
253%
Sodium
105%
Biotin
264%
Sulfur
152%
Choline
134%
Zinc
100%
 
* Percent Daily Values are based on "Male DRI, 175lbs w/o 3x/w off". 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
Whey Protein Isolate 90% Powder (Unflavored)
109
gPowderHard Rhino5000
$104.99
$2.29
464280.097.32
2
Optimum Nutrition 100% Casein Protein
15
gPowderAmazon1814
$52.44
$0.43
121531.310.59
3
Iodised Salt
3
gPowderAnywhere500
$0.90
$0.01
16700.00.00
4
Choline bitartrate
1.5
gPowderHard Rhino500
$14.25
$0.04
33300.00.00
5
Hemp protein powder
10
gPowderAmazon1360
$20.29
$0.15
136274.03.67
6
GNC Mega Men® Sport - Vanilla Bean
7
gPowderAmazon1080
$47.98
$0.31
154232.91.94
7
Whole grain oat flour
131
gPowderBob's Red Mill11440
$46.48
$0.53
8752485.222.93
8
Oil, wheat germ
9
gLiquidJedwards3500
$52.51
$0.14
389800.00.00
9
Oil, flaxseed, cold pressed
9
gLiquidAmazon3500
$68.74
$0.18
389800.00.01
10
Oil, olive, salad or cooking
30
gLiquidAldi452
$2.99
$0.20
152650.00.00
11
Oil, coconut
9
gPowderAldi392
$4.99
$0.11
44780.00.00
12
Ultimate Omega Xtra Liquid
3
gLiquidAmazon240
$44.25
$0.55
80270.00.00
13
Hemp seed oil
10
gLiquidJedwards3500
$49.01
$0.14
350890.00.00
14
Amazing Grass Trio Powder (Alfafa, Barley and Wheat Grass)
7.5
gPowderAmazon800
$33.43
$0.31
107333.81.88
15
Bananas, raw
797
gPasteAldi0$0.00$0.000709182.08.69
16
Dicalcium Phosphate
1.5
gPowderBulkSupplements250
$11.96
$0.07
16700.00.00
17
Chlorella Blue-Green Algae Powder
0.5
gPowderBulkSupplements100
$10.96
$0.05
20020.20.28
Total
$566.17
$5.52
2417279.3147.30
Target
2483279.0147.00
% Reached
97%100%100%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: Male DRI, 175lbs w/o 3x/w offChange
MacroTargetRecipeMax%
Calories (kcal)2483241797%
Carbohydrates (g)279279.3100%
Protein (g)147147.3100%
Total Fat (g)8787.13100%
Saturated Fat (g)018.3619.31
Monounsaturated Fat (g)030.52
Polyunsaturated Fat (g)030.74
Omega-3 Fatty Acids (g)8.510.3121%
Omega-6 Fatty Acids (g)1720.43120%
Total Fiber (g)2841.7149%
Soluble Fiber (g)05.2
Insoluble Fiber (g)06.2
Cholesterol (mg)030.943
VitaminsTargetRecipeMax%
Vitamin A (IU)3000533910000178%
Vitamin B6 (mg)1.312.8100985%
Vitamin B12 (ug)2.410.1421%
Vitamin C (mg)901442000160%
Vitamin D (IU)6007174000119%
Vitamin E (IU)22.4451000201%
Vitamin K (ug)120121101%
Thiamin (mg)1.210.876906%
Riboflavin (mg)1.311.03848%
Niacin (mg)1617.51735109%
Folate (ug)4004161000104%
Pantothenic Acid (mg)512.646253%
Biotin (ug)3079264%
Choline (mg)550736.2853500134%
MineralsTargetRecipeMax%
Calcium (g)11.342.5134%
Chloride (g)2.32.4593.6107%
Chromium (ug)303099%
Copper (mg)0.91.58410176%
Iodine (ug)1502571100171%
Iron (mg)811.176445140%
Magnesium (mg)420461.5110%
Manganese (mg)2.38.32111362%
Molybdenum (ug)452772000615%
Phosphorus (g)0.70.8524122%
Potassium (g)3.54.041115%
Selenium (ug)5599400180%
Sodium (g)1.51.5742.3105%
Sulfur (g)23.03152%
Zinc (mg)1111.004940100%

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