The food and meal lists in this report have been tailored to help Briana get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of building muscle.

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

The supplements listed below will provide Briana with the nutrients that she is not getting enough of in the most cost effective manner until she is able to improve the nutrient density of her diet.

Going forward, we want to prioritise the nutrients that Briana’s diet is not providing in large quantities. The table below shows the nutrients that Briana is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient	% DRI	prioritize
Vitamin D	17%
Omega-3	137%
Vitamin E	143%
Sodium	145%
Iron	177%
Calcium	187%
Phosphorus	190%

The foods listed below will provide Briana with the nutrients that she is currently not getting in large amounts while also aligning with her goal of bodybuilding. The foods are ranked in descending order of priority (from the top of the page to the bottom).

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

protein

Briana’s protein intake is 4.58g/kg LBM or 217g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted 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. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

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

scenario	% calories	g/kg LBM	for you (g/day)
minimum (starvation)	6%	0.4	19
RDI/sedentary	11%	0.8	38
typical	16%	1.2	57
strength athlete	24%	1.8	85
maximum	35%	2.7	172
Briana	38%	4.58	217

macro targets

Briana should consume at least 85g of protein per day.

Briana’s fat intake should range between 19 and 122g/day.

Briana’s maximum recommended carbohydrate intake is 89g per day given her goal of bodybuilding.

The table below shows the minimum effective dose of protein and fat required to achieve a reasonable level of nutrition. These ranges should be entered in Cronometer as a guide.

macros	lower limit	upper limit
protein (g)	85	172
fat (g)	19	122
carbs (g)	0	89
energy (calories)	1174	1684

Briana’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure she is on the right track.

net carbs, insulin load, insulinogenic calories

Briana’s food diary indicates she is eating 2338 calories per day with an insulin load of 314g/day and with 54% insulinogenic calories. Her basal metabolic rate (BMR) is 1531 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on Briana’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach	% insulinogenic	insulin load (g)	net carbs (g)
typical SAD	54%	338	281
average Optimiser	24%	150	69
LCHF	25%	156	63
therapeutic keto	15%	94	31
Briana	54%	314	193

The chart below shows a comparison of the nutrient density of Briana’s food log based on the harder to find 50% of the essential nutrients. Briana’s most nutrient dense day is March 09 2017 while her least nutrient-dense day is March 13 2017.

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

Best Day

food name	energy (kcal)
Spirulina, dried	26
Beef liver	13
Siggi Fat Free Yogurt	77
Garden of Life, Grass Fed Whey, Vanilla	120
McT oil (medium chain triglyceride)	39
Shrimp, cooked from frozen	164
Zucchini, raw	43
Lettuce, romaine or cos	29
Hope Foods, Organic Hummus, Spicy Avocado	143
Oat bran, raw	106
Natural Directions, Mustard, Dijon	50
Sweet potato, raw	126
Apples, raw, granny smith, with skin	131
Celery, raw	96
Coconut, dried, shredded or flaked, unsweetened	99
Spinach, raw	21
Cocoa powder, unsweetened	23
Tomato raw (includes cherry, grape, roma)	32
Cucumber, raw, with peel	40
Espresso, without flavored syrup	15
Garden of Life, Grass Fed Whey, Vanilla	29
Antler food Whey	130
Lifetime, Fat Free Gluten Free Mild Mexican Cheese	86
Antler food Whey	39
Peanut flour, low fat	54
Antler food Whey	43
Peanut flour, low fat	68
Natural Directions, Mustard, Dijon	20
Bragg, Nutritional Yeast Seasoning	20
Natural Directions, Mustard, Dijon	60
Lettuce, romaine or cos	34
Dex4, Fast Acting Glucose, Orange	15
Antler food Whey	23
Espresso, without flavored syrup	10
Pumpkin, canned	140
Better Than Rice, Organic Konnyaku Flour and Organic Oat Fiber	45
Peanut flour, low fat	73
Bubbies Kosher Dill Pickles	12
Celery, raw	24
Broccoli, frozen, chopped, unprepared	115
Chicken breast, skin removed before cooking	221
Kerrygold Salted Butter	150
Onion, white, yellow or red, raw	84

Worst Day

food name	energy (kcal)
Spirulina, dried	12
Beef liver	13
Siggi Fat Free Yogurt	160
Antler food Whey	116
Amy's, Organic Soups, Split Pea	155
Oat bran, raw	396
Wedderspoon Organic Llc, Wedderspoon, Raw Manuka Honey	90
Raisins, seedless	78
Celery, raw	45
Mann's, Broccoli Cole Slaw	36
Mann's, Broccoli Cole Slaw	40
Natural Directions, Mustard, Dijon	15
Mushrooms, raw	50
Espresso, without flavored syrup	20
Coconut, dried, shredded or flaked, unsweetened	79
Peanut flour, low fat	56
Blueberries, frozen, unsweetened	84
Squash, winter, butternut, frozen, cooked, boiled, without salt	28
Peanut flour, low fat	34
Naked PB, 100% Premium Powdered Peanut Butter	63
Antler food Whey	31
Lettuce, romaine or cos	18
Cucumber, raw, with peel	14
Tomato raw (includes cherry, grape, roma)	14
Onion, white, yellow or red, raw	11
Broccoli seeds, sprouted, raw	15
Tomorrow's Organics, Mini Poivrons	16
Hummus (chickpea dip)	214
Siggi Fat Free Yogurt	21
Natural Directions, Mustard, Dijon	50
Onion powder	24
Naked PB, 100% Premium Powdered Peanut Butter	75
Antler food Whey	41
Butternut squash	160
Naked PB, 100% Premium Powdered Peanut Butter	125
Antler food Whey	19
Antler food Whey	46
Naked PB, 100% Premium Powdered Peanut Butter	38
Naked PB, 100% Premium Powdered Peanut Butter	58
Pumpkin, canned	143
Antler food Whey	124
Peanut flour, low fat	68
Tomorrow's Organics, Mini Poivrons	40

optimized recipes for bodybuilding

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

1. spinach, capsicum, oysters, egg white & mackerel
2. spinach, egg whites, anchovies and mackerel
3. spinach, egg white, salmon & sauerkraut
4. spinach, sardines, egg white, oysters and sauerkraut
5. spinach, mackerel, peanuts and cheese
6. spinach, capsicum, oysters, egg & mackerel
7. Rhonda Patrick's smoothie 1
8. dominic d'agostino eggs, sardines, oysters and broccoli
9. salmon, broccoli and purple cabbage
10. salmon and asparagus
11. salmon, spinach, red peppers and mushrooms
12. anchovies, spinach and egg breakfast bowl
13. southwest salad with salmon
14. salmon, greens & egg
15. Diana's tuna salad with less oil
16. Keto Chocolate Chia Seed Pudding
17. salmon, broccoli, mushrooms, bok choy and olives
18. sardines and spinach omelette
19. Sauteed spinach with bacon
20. spinach, egg and oysters
21. Baked Salmon
22. broccoli, egg whites, mackerel and mussels
23. bitter salad greens - no olive oil
24. nutty tuna and mushroom breakfast
25. roo burgers, spinach and mushrooms
26. anchovies, salad, egg and tomato
27. Grilled Asparagus Salad
28. apple and banana smoothie
29. kangaroo, spinach and tomato
30. Trout Gremolada