PERFECT Micronutrient Profile Bulking Meal Plan

[Charm0]

1. Breakfast

• 2 whole eggs (with 10 g butter)
• 120 g oats
• 20 g peanut butter
• 350–400 ml milk (3.3% fat)
• 1 banana
• 15 g blueberries

Instructions:
Mix oats, peanut butter, and milk in a stainless steel pan. Cook until porridge-like. Add fruit on top after cooking. Eat 2 eggs on the side.


Post-breakfast Supplement Stack:

• 10 g creatine
• Vitamin D3+K2 spray (6000 IU D3, 150 µg K2) — high dose due to deficiency
• Omega-3 (Ocean Plus)
• Multivitamin (Nature’s Supreme Men’s A–Z)
• B12 (1000 µg methylcobalamin)

---

1. Lunch

• 150 g raw basmati rice (I cook 300 g at lunch, eat half for lunch and half for dinner)
• 15 g butter + 10 g olive oil (used for the full batch)
• 200 g skinless, boneless chicken thighs
• 1 red bell pepper
• 50 g purslane
• 90 g homemade yogurt

Instructions:
Start with olive oil when cooking the rice to prevent sticking. Cook the chicken with red pepper. Mix the yogurt with purslane.

---

1. Dinner (Post-workout)

• 150 g raw basmati rice (leftover from lunch batch)
• 200 g ground beef (10% fat)
• 1 carrot
• ~50 g green beans

---

1. Before Bed (~1 hour prior to sleep)

• 1 glass kefir (~250 ml)
• 1–2 kiwis
• Optional: honey (if carbs are lacking)
• 200 mg magnesium bisglycinate

---

Approximate Macros:

• Protein: 165–170 g
• Carbs: 405–415 g
• Fat: 87–90 g

---

Micronutrients (Approximate Daily Intake)


Vitamins:

• Vitamin A: 1100 µg RAE (~122% RDA)
• Vitamin C: 180 mg (~240% RDA)
• Vitamin D: 1100 IU (~183% RDA)
• Vitamin E: 15 mg (~100% RDA)
• Vitamin K: 180 µg (~240% RDA)
• Vitamin B1 (Thiamine): 1.6 mg (~133% RDA)
• Vitamin B2 (Riboflavin): 2.4 mg (~185% RDA)
• Vitamin B3 (Niacin): 25 mg (~156% RDA)
• Vitamin B5 (Pantothenic Acid): 6 mg (~120% RDA)
• Vitamin B6: 2.0 mg (~154% RDA)
• Folate: 400 µg (~100% RDA)
• Vitamin B12: 1100 µg (~45833% RDA) apparently its this high due to low bioavailability

Minerals:

• Calcium: 1100 mg (~85% RDA)
• Magnesium: 410 mg (~100% RDA)
• Potassium: 4200 mg (~140% RDA)
• Iron: 18 mg (~164% RDA)
• Zinc: 13 mg (~118% RDA)
• Selenium: 120 µg (~218% RDA)

Note: Macro and Micronutrient values may have some inaccuracies as they were calculated using GPT.

Even though I made this plan myself, I can’t always stick to it every day

 

[vincentzygo]

120 g oats

stopped reading

 

[Charm0]

stopped reading

Why its the easiest fkin source of carbs

 

[6´3 LTN]

Why its the easiest fkin source of carbs

White sugar mogs

 

[NuclearGeo20]

shit list

organs, fat + dairy and carbs (add more carbs if in puberty)

 

[Charm0]

shit list

organs, fat + dairy and carbs (add more carbs if in puberty)

wdym organs,as in raw meat?

 

[NuclearGeo20]

Why its the easiest fkin source of carbs

have fun with your bad gut. Organic honeycomb and fruit are better

 

[NuclearGeo20]

wdym organs,as in raw meat?

ideally raw from a healthy animal (even more ideal fresh). But you can cook it if your gut tolerates

 

[Charm0]

have fun with your bad gut. Organic honeycomb and fruit are better

na bro my gut good tf u on about

ideally raw from a healthy animal (even more ideal fresh). But you can cook it if your gut tolerates

im good bro have fun with your raw liver bloatis

 

[mogging2eternity]

dnr diet cope, snus + energy drink

 

[NuclearGeo20]

na bro my gut good tf u on about

im good bro have fun with your raw liver bloatis

most people can get away with your diet.

Not sick people like me.

Also, look at peoples effortless smooth skin in nature. You won't see that often in society. It's because of their superior gut health.

People's conditions worsened due to agriculture.

Grains wreck your gut function, which gives you a bad immune system. That leads to brain fog and iq lowering, weaker sperm and genes worsening (if you want children), cancer, diabetes, etc. And it can have an effect on your testosterone which is arguably the worst effect.

 

[Charm0]

most people can get away with your diet.

Not sick people like me.

Also, look at peoples effortless smooth skin in nature. You won't see that often in society. It's because of their superior gut health.

People's conditions worsened due to agriculture.

Grains wreck your gut function, which gives you a bad immune system. That leads to brain fog and iq lowering, weaker sperm and genes worsening (if you want children), cancer, diabetes, etc. And it can have an effect on your testosterone which is arguably the worst effect.

tbh i dont know a lot carnivore raw meat diets but i can say for sure if i ate raw liver i bought from the butchers today i would get food poisoning. I agree that primitive tribes and shi have less acne/clearer skin than people in cities but the people in those tribes have eaten raw products since they were born unlike me a person raised with processed foods. A few months ago we were out cooking barbecue wings in a nearby hill with friends i accidentally ate undercooked wings and my gut was miserable for the next 2 days or so.

 

[NuclearGeo20]

tbh i dont know a lot carnivore raw meat diets but i can say for sure if i ate raw liver i bought from the butchers today i would get food poisoning. I agree that primitive tribes and shi have less acne/clearer skin than people in cities but the people in those tribes have eaten raw products since they were born unlike me a person raised with processed foods. A few months ago we were out cooking barbecue wings in a nearby hill with friends i accidentally ate undercooked wings and my gut was miserable for the next 2 days or so.

It wouldn't matter if you ate processed foods as a kid, you can always make the switch.

Also, I completely agree that you should be careful with what meat you eat. If you eat undercooked meat from an unhealthy animal it could pose a problem due to toxins.

One more piece of advice. If you're ever going to have a kid pls make the switch to healthy animal foods a while before to give your kids the best chance at being attractive. This diet could degrade the DNA of your sperm.

 

[Tyler1]

HAHA OATS, RICE, PEANUTS, GO COMMIT SUICIDE INCEL

 

[Charm0]

HAHA OATS, RICE, PEANUTS, GO COMMIT SUICIDE INCEL

Calm down g it works for me

 

[Tyler1]

Calm down g it works for me

Yeah sure go end your pathetic subhuman life

 

[Deleted member 136092]

Why its the easiest fkin source of carbs

Why do u need to eat sugar as a looksmaxxer? Insulin spikes, diabetes, glycation aging your skin, potential acne. water retention, And if u are just have raw milk bc of its GH/IGF1 byproducts that’ll make you get bigger. That at least has an amazing tradeoff

 

[Charm0]

Why do u need to eat sugar as a looksmaxxer? Insulin spikes, diabetes, glycation aging your skin, potential acne. water retention, And if u are just have raw milk bc of its GH/IGF1 byproducts that’ll make you get bigger. That at least has an amazing tradeoff

Cus i workout? Duh tf you want me to do,not eat carbs?

 

[Charm0]

Yeah sure go end your pathetic subhuman life

Why so toxic r u butthurt or smt

 

[Deleted member 136092]

Cus i workout? Duh tf you want me to do,not eat carbs?

Why would uou need carbs when ketones are a superior energy source?

 

[Charm0]

Why would uou need carbs when ketones are a superior energy source?

proof? i thought exogenous carbs were better

 

[VladiJFL]

Why would uou need carbs when ketones are a superior energy source?

keto is not a superior energy source at all. Exogenous carbs always will be better

 

[loLyric]

120 g oats

Instructions:
Mix oats,

---

1. Lunch

• 150 g raw basmati rice

---

1. Dinner (Post-workout)

• 150 g raw basmati rice (leftover from lunch batch)

---

these are bad for hitting micronutrients especially oats, you should switch them for fruits and maybe potatoes

oats are peasant food

 

[kiidz24]

1. Breakfast

• 2 whole eggs (with 10 g butter)
• 120 g oats
• 20 g peanut butter
• 350–400 ml milk (3.3% fat)
• 1 banana
• 15 g blueberries

Instructions:
Mix oats, peanut butter, and milk in a stainless steel pan. Cook until porridge-like. Add fruit on top after cooking. Eat 2 eggs on the side.


Post-breakfast Supplement Stack:

• 10 g creatine
• Vitamin D3+K2 spray (6000 IU D3, 150 µg K2) — high dose due to deficiency
• Omega-3 (Ocean Plus)
• Multivitamin (Nature’s Supreme Men’s A–Z)
• B12 (1000 µg methylcobalamin)

---

1. Lunch

• 150 g raw basmati rice (I cook 300 g at lunch, eat half for lunch and half for dinner)
• 15 g butter + 10 g olive oil (used for the full batch)
• 200 g skinless, boneless chicken thighs
• 1 red bell pepper
• 50 g purslane
• 90 g homemade yogurt

Instructions:
Start with olive oil when cooking the rice to prevent sticking. Cook the chicken with red pepper. Mix the yogurt with purslane.

---

1. Dinner (Post-workout)

• 150 g raw basmati rice (leftover from lunch batch)
• 200 g ground beef (10% fat)
• 1 carrot
• ~50 g green beans

---

1. Before Bed (~1 hour prior to sleep)

• 1 glass kefir (~250 ml)
• 1–2 kiwis
• Optional: honey (if carbs are lacking)
• 200 mg magnesium bisglycinate

---

Approximate Macros:

• Protein: 165–170 g
• Carbs: 405–415 g
• Fat: 87–90 g

---

Micronutrients (Approximate Daily Intake)


Vitamins:

• Vitamin A: 1100 µg RAE (~122% RDA)
• Vitamin C: 180 mg (~240% RDA)
• Vitamin D: 1100 IU (~183% RDA)
• Vitamin E: 15 mg (~100% RDA)
• Vitamin K: 180 µg (~240% RDA)
• Vitamin B1 (Thiamine): 1.6 mg (~133% RDA)
• Vitamin B2 (Riboflavin): 2.4 mg (~185% RDA)
• Vitamin B3 (Niacin): 25 mg (~156% RDA)
• Vitamin B5 (Pantothenic Acid): 6 mg (~120% RDA)
• Vitamin B6: 2.0 mg (~154% RDA)
• Folate: 400 µg (~100% RDA)
• Vitamin B12: 1100 µg (~45833% RDA) apparently its this high due to low bioavailability

Minerals:

• Calcium: 1100 mg (~85% RDA)
• Magnesium: 410 mg (~100% RDA)
• Potassium: 4200 mg (~140% RDA)
• Iron: 18 mg (~164% RDA)
• Zinc: 13 mg (~118% RDA)
• Selenium: 120 µg (~218% RDA)

Note: Macro and Micronutrient values may have some inaccuracies as they were calculated using GPT.

Even though I made this plan myself, I can’t always stick to it every day

DNR tf you mean oats bro

 

[noobkiller999]

1. Breakfast

• 2 whole eggs (with 10 g butter)
• 120 g oats
• 20 g peanut butter
• 350–400 ml milk (3.3% fat)
• 1 banana
• 15 g blueberries

Instructions:
Mix oats, peanut butter, and milk in a stainless steel pan. Cook until porridge-like. Add fruit on top after cooking. Eat 2 eggs on the side.


Post-breakfast Supplement Stack:

• 10 g creatine
• Vitamin D3+K2 spray (6000 IU D3, 150 µg K2) — high dose due to deficiency
• Omega-3 (Ocean Plus)
• Multivitamin (Nature’s Supreme Men’s A–Z)
• B12 (1000 µg methylcobalamin)

---

1. Lunch

• 150 g raw basmati rice (I cook 300 g at lunch, eat half for lunch and half for dinner)
• 15 g butter + 10 g olive oil (used for the full batch)
• 200 g skinless, boneless chicken thighs
• 1 red bell pepper
• 50 g purslane
• 90 g homemade yogurt

Instructions:
Start with olive oil when cooking the rice to prevent sticking. Cook the chicken with red pepper. Mix the yogurt with purslane.

---

1. Dinner (Post-workout)

• 150 g raw basmati rice (leftover from lunch batch)
• 200 g ground beef (10% fat)
• 1 carrot
• ~50 g green beans

---

1. Before Bed (~1 hour prior to sleep)

• 1 glass kefir (~250 ml)
• 1–2 kiwis
• Optional: honey (if carbs are lacking)
• 200 mg magnesium bisglycinate

---

Approximate Macros:

• Protein: 165–170 g
• Carbs: 405–415 g
• Fat: 87–90 g

---

Micronutrients (Approximate Daily Intake)


Vitamins:

• Vitamin A: 1100 µg RAE (~122% RDA)
• Vitamin C: 180 mg (~240% RDA)
• Vitamin D: 1100 IU (~183% RDA)
• Vitamin E: 15 mg (~100% RDA)
• Vitamin K: 180 µg (~240% RDA)
• Vitamin B1 (Thiamine): 1.6 mg (~133% RDA)
• Vitamin B2 (Riboflavin): 2.4 mg (~185% RDA)
• Vitamin B3 (Niacin): 25 mg (~156% RDA)
• Vitamin B5 (Pantothenic Acid): 6 mg (~120% RDA)
• Vitamin B6: 2.0 mg (~154% RDA)
• Folate: 400 µg (~100% RDA)
• Vitamin B12: 1100 µg (~45833% RDA) apparently its this high due to low bioavailability

Minerals:

• Calcium: 1100 mg (~85% RDA)
• Magnesium: 410 mg (~100% RDA)
• Potassium: 4200 mg (~140% RDA)
• Iron: 18 mg (~164% RDA)
• Zinc: 13 mg (~118% RDA)
• Selenium: 120 µg (~218% RDA)

Note: Macro and Micronutrient values may have some inaccuracies as they were calculated using GPT.

Even though I made this plan myself, I can’t always stick to it every day

omega 3 is bs

 

[KeepCopingLads]

stopped reading

Same

 

[Charm0]

why did this thread gain activity bro its water i know, if i could i would delete it. I made it when i didnt know shit. Like its basically average gymbro diet with fruits and veg. I consume organ meat(not raw) most days now and dont eat much veg some say its got antinutriets but im not sure still dont eat it tho as for the fruits generally bananas kiwis. I increased the eggs aswell i eat like 7-8 eggs a day hopd my cholesterol wont get fucked. If u know any good diet threads please tell me im between a keto and a traditional high carb diet rn eating whatever i dont have a plan in mind.

btw i still eat oats whenever i need carbs like before gym i still think its a very cheap and easy source of carbs,though ive kinda started to dislike the taste lately