Ultimate Chow Weight GainBodybuilding

by mkcyr
Last updated August 29, 2019 Copy
AmountVolumeIngredientCAD / daySource
10gPotassium CitrateCAD0.30Amazon
1gCholine L-BitartrateCAD0.06Amazon
1pillNow Foods MK-7 Vitamin K-2CAD0.21Amazon
1pillKirkland Signature Daily MultiCAD0.03Amazon
2pillNOW Ultra Omega 3 Fish OilCAD0.23Amazon
30gPeanut Flour Light Roast 28% (optional 30g)CAD0.95Byrd Mill
110gDymatize Nutrition Elite (Rich Chocolate)CAD2.72Amazon
26gChia SeedsCAD0.36Amazon (S)
100gcupsrolled oatsCAD0.17Costco
6gSaltCAD0.00
Amounts for:
Total Daily Cost:
CAD5.03Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
35% Carb, 40% Protein, 25% Fat
Calories1088
% Daily Values*
47%
Total Carbohydrate97g
90%
Dietary Fiber 30g
105%
Protein109g
18%
Total Fat31g
Saturated Fat5g
Monounsaturated Fat6g
Polyunsaturated Fat7g
208%
Omega-3 Fatty Acids6g
41%
Omega-6 Fatty Acids4g
Cholesterol198mg
* Percent Daily Values are based on "mkcyr's Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per day". 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
Potassium Citrate
10
gPowderAmazon1000
CAD29.96
CAD0.30
10000.00.00
2
Choline L-Bitartrate
1
gPowderAmazon250
CAD13.96
CAD0.06
25000.00.00
3
Now Foods MK-7 Vitamin K-2
1
pillPillAmazon60
CAD12.50
CAD0.21
6000.00.00
4
Kirkland Signature Daily Multi
1
pillPillAmazon500
CAD16.99
CAD0.03
50000.00.00
5
NOW Ultra Omega 3 Fish Oil
2
pillPillAmazon180
CAD20.96
CAD0.23
90200.00.00
6
Peanut Flour Light Roast 28% (optional 30g)
30
gPowderByrd Mill454
CAD14.36
CAD0.95
151548.012.68
7
Dymatize Nutrition Elite (Rich Chocolate)
110
gPowderAmazon907
CAD22.39
CAD2.72
84099.578.79
8
Chia Seeds
26
gPowderAmazon (S)1812
CAD25.01
CAD0.36
7012611.04.30
9
rolled oats
100
gPowderCostco4536
CAD7.89
CAD0.17
4537969.013.10
10
Salt
6
gPowder25000CAD0.00CAD0.00416700.00.00
Total
CAD164.02
CAD5.03
108897.4108.88
Target
2776208.0104.00
% Reached
39%47%105%
Safe Maximum
3500406.0173.00
% Max Reached
31%24%63%
Nutrient Profile: mkcyr's Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per dayChange
MacroTargetRecipeMax%
Calories (kcal)27761088350039%
Carbohydrates (g)20897.440647%
Protein (g)104108.88173105%
Total Fat (g)17030.7411618%
Saturated Fat (g)05.31
Monounsaturated Fat (g)586.47711%
Polyunsaturated Fat (g)296.623923%
Omega-3 Fatty Acids (g)36.244208%
Omega-6 Fatty Acids (g)93.721241%
Total Fiber (g)3329.64490%
Soluble Fiber (g)04.3
Insoluble Fiber (g)015.2
Cholesterol (mg)0197.597
VitaminsTargetRecipeMax%
Vitamin A (IU)300035235000117%
Vitamin B6 (mg)1.52.225146%
Vitamin B12 (ug)26300%
Vitamin C (mg)7593123%
Vitamin D (IU)4004004000100%
Vitamin E (IU)1531448204%
Vitamin K (ug)70127181%
Thiamin (mg)1.42.298164%
Riboflavin (mg)1.71.996117%
Niacin (mg)1826.84635149%
Folate (ug)300579193%
Pantothenic Acid (mg)511.1222%
Biotin (ug)403075%
Choline (mg)400450.4113%
MineralsTargetRecipeMax%
Calcium (g)0.81.0725134%
Chloride (g)03.708
Chromium (ug)035
Copper (mg)0.91.545171%
Iodine (ug)150150600100%
Iron (mg)928.62660318%
Magnesium (mg)350415.2119%
Manganese (mg)36.608220%
Molybdenum (ug)654569%
Phosphorus (g)0.60.8953149%
Potassium (g)3.55.647161%
Selenium (ug)6098300164%
Sodium (g)242.6512411%
Sulfur (g)03.56
Zinc (mg)917.5884195%

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