F
failedathlete
Iron
- Joined
- Aug 2, 2024
- Posts
- 85
- Reputation
- 66
74kg 22 years old 6'5 10% to 12% bf yearly average.
DAILY ROTATION :
- Strawberry - 421.8 g
- Collard greens - 328.8 g
- Beets - 293.3 g
- Carrot - 268.6 g
- Mushrooms - 219.7 g
- Watermelon - 213.3 g
- Red bell pepper - 199.3 g
- Tomato - 159.4 g
- Alfalfa sprouts - 147.4 g
- Sardines - 102.1 g
- Lettuce - 98.2 g
- Corn - 67.4 g
- Parsley - 56.2 g
- Chickpeas (dry weight) - 42.8 g
- Peanuts - 32.4 g
- Clover sprouts - 29.8 g
- Lemon - 27.8 g
- Flaxseeds - 27.1 g
- Olives - 22.6 g
- Green tea (oz) - 20.0 g
- Coconut butter - 17.9 g
- Pistachio - 13.9 g
- Almonds, 13.8 grams
- Pickles, 13.7 grams
- Dates, 12.9 grams
- Brazil nuts, 12.7 grams
- Serrano pepper, 10.2 grams
- Banana, 8.0 grams
- Ginger, 5.8 grams
- Orange, 5.7 grams
- Cacao beans, 4.1 grams
- Eggs, 3.8 grams
- Turmeric, 2.9 grams
- Black pepper, 2.0 grams
- Walnuts, 1.9 grams
- Sugar, 1.9 grams
- Gulden's mustard, 1.4 grams
- Gum, 1.2 grams
- Salt, 0.9 grams
- Sunflower seeds, 0.9 grams
- Parmesan cheese, 0.8 grams
- Cardamom, 0.5 grams
- Vanilla bean, 0.3 grams
1. Total Energy: 2118 kcal
2. Food items and their energy content:
- Crown Prince, Sardines in Olive Oil, Skinless Boneless: 230.7 kcal
- Peanuts, Raw: 162.0 kcal
- Chickpeas, Boiled without Salt: 161.7 kcal
- Strawberries, Frozen, Unsweetened: 147.6 kcal
- Seeds, Flaxseeds, Whole and Ground: 144.7 kcal
- Nutiva, Organic Coconut Manna: 128.1 kcal
- Beets, Raw: 126.1 kcal
- Carrots, Raw: 110.1 kcal
- Collards, Cooked from Fresh: 108.5 kcal
- Brazilnuts, Unsalted: 83.6 kcal
3. Protein Intake: 104.8 g (19.8% of Total Calories)
4. Fat:
- Total: 92.5 g (39.3% of Total Calories)
- Monounsaturated: 25.2 g
- Omega-3: 9.5 g
- Omega-6: 16.3 g
- Saturated: 22.2 g
5. Carbohydrates:
- Total Carbs: 259.0 g
- Fiber: 88.2 g
- Net Carbs: 171.6 g (32.4% of Total Calories)
- Sugars: 111.5 g
- Fructose: 34.0 g
- Sucrose: 44.4 g
6. Net Macros:
- 47.8% Fat
- 32.4% Net Carbs
- 19.8% Protein
Soluble fiber is fermented by gut into SFCAs
thus an extra rough estimate of 180.1 (8.5%) calories from fiber can be added to total Fat
7. Vitamins:
- B1 (Thiamine): 2.3 mg
- B2 (Riboflavin): 2.9 mg
- B3 (Niacin): 42.1 mg
- B5 (Pantothenic Acid): 11.2 mg
- B6 (Pyridoxine): 3.3 mg
- B12 (Cobalamin): 10.3 μg
- Choline: 450.9 mg
- Folate: 1263.6 μg
- Vitamin A: 4636.4 μg
- Alpha-carotene: 9659.7 μg
- Beta-carotene: 50019.1 μg
- Beta-cryptoxanthin: 1354.5 μg
- Lutein+Zeaxanthin: 27977.4 μg
- Lycopene: 17371.6 μg
- Vitamin C: 701.8 mg
- Vitamin D: 1214.4 IU
- Vitamin E: 20.5 mg
- Vitamin K: 2484.4 μg
just supplementing
- vitamin D 1000 IU/D
- ill take nicotinic Acid 1day per month at 50-60mg for NAD