The food and meal lists in this report have been tailored to help Seth get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle and being paleo.

The chart below shows the micronutrients provided by Seth’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

The supplements listed below will provide Seth with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Going forward, we want to prioritise the micronutrients that Seth’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: dyslipedimia, None.

The foods listed below will provide Seth with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . The foods are ranked in descending order of priority (from the top of the page to the bottom).

The macronutrient split of Seth’s diet is shown in the chart below.

protein

Seth’s protein intake is 2.9g/kg LBM or 159g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Seth’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

macro targets

While Seth’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

The chart below shows a comparison of the nutrient density of Seth’s food log based on the harder to find 50% of the essential nutrients. Seth’s most nutrient dense day is October 23 2019 while his least nutrient-dense day is October 26 2019.

Seth’s food diary for the best and worst days are shown below for comparison. Seth should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

Worst Day

optimized recipes for lean bulking

The meals listed below will provide more of the nutrients Seth is not getting in large quantities while also helping with his goal of building muscle.

1. lemon vegetables
2. baked kale chips
3. broccoli soup
4. green juice
5. cod, veggies & pickles
6. lean burgers, spinach & mushrooms
7. Hulk green smoothie
8. cauliflower & spinach soup
9. sautéed spinach & mushrooms
10. quick fish salad with mussels
11. potassium caramel salted coffee
12. sautéed spinach with bacon
13. cruciferous juice
14. cauliflower soup
15. spinach, cottage cheese & protein sludge
16. quinoa stuffed peppers
17. mango & zucchini lettuce wraps
18. chicken breast, mushrooms, broccoli, spinach, asparagus
19. medium fat spinach omelette
20. optimised electrolyte mix
21. salmon & salad bowl
22. green & lean smoothie
23. arugula, chicory, sauerkraut & prosciutto
24. Ketogains protein pudding
25. wild rice, arugula & chicory
26. eggs, cottage cheese, mushrooms, asparagus & bok choy
27. roast turmeric cauliflower
28. Popeye bowl
29. chicken liver mushroom pate
30. arugula salad

NOTE: these recipes are not optimized for your allergies/intolerances