The food and meal lists in this report have been tailored to help Mal 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.

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

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

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

nutrient	% DRI	prioritize
Vitamin D	13%
Sodium	48%
Potassium	68%
Calcium	71%
Niacin (B3)	74%
Folate	86%
Vitamin B6	87%
Selenium	88%
Zinc	88%
Panto Acid (B5)	89%
Thiamin (B1)	102%
Phosphorus	103%
Magnesium	116%

The foods listed below will provide Mal with the nutrients that he is currently not getting in large amounts while also aligning with his 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 Mal’s diet is shown in the chart below.

protein

Mal’s protein intake is 1.58g/kg LBM or 103g/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 Mal’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario	% calories	g/kg LBM	for you (g/day)
minimum (starvation)	6%	0.4	26
RDI/sedentary	11%	0.8	52
typical	16%	1.2	78
strength athlete	24%	1.8	117
maximum	35%	2.7	220
Mal	18%	1.58	103

macro targets

Mal should consume at least 117g of protein per day.

Mal’s fat intake should range between 26 and 155g/day.

Mal’s maximum recommended carbohydrate intake is 123g per day given his 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)	117	220
fat (g)	26	155
carbs (g)	0	123
energy (calories)	1506	2153

Mal’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 he is on the right track.

net carbs, insulin load, insulinogenic calories

Mal’s food diary indicates he is eating 2304 calories per day with an insulin load of 108g/day and with 19% insulinogenic calories. His basal metabolic rate (BMR) is 1957 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 Mal’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
Mal	19%	108	51

The chart below shows a comparison of the nutrient density of Mal’s food log based on the harder to find 50% of the essential nutrients. Mal’s most nutrient dense day is December 14 2017 while his least nutrient-dense day is December 27 2017.

Mal’s food diary for the best and worst days are shown below for comparison. Mal 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)
Scrambled Egg, Plain	188
Avocado, Green Skin, Florida Type	48
Almonds, Dry Roasted, Salted	299
Eggs, Cooked	78
Caesar Salad, with Chicken and Dressing	257
Olive Garden, salad, house, without dressing	60
Almonds, Dry Roasted, Salted	299
Tomato, Red, Ripe, Raw, Year Round Average	22
Tasty Light Shredded Cheese	34
Tofurky - Jumbo Hot Dogs	180
Eggs, Cooked	78
Almonds, Dry Roasted, Salted	120
Macadamia Nuts, Roasted, Salted	72

Worst Day

food name	energy (kcal)
MCT (Melrose)	125
Kerrygold, Pure Irish Butter, Unsalted	88
Kerrygold, Pure Irish Butter, Unsalted	88
Avocado, Green Skin, Florida Type	48
Baby Spinach	12
Eggs, Cooked	78
Chia Seeds	49
Almonds, Dry Roasted, Salted	179
Macadamia Nuts, Raw	215
Dark Chocolate (Well Naturally)	62
Chia Seeds	49
Sweet Potato, Baked	36
Avocado, Green Skin, Florida Type	48
Almonds, Dry Roasted, Salted	179
Macadamia Nuts, Raw	215
Dark Chocolate (Well Naturally)	62
Tomato, Red, Ripe, Raw, Year Round Average	22
Avocado, Green Skin, Florida Type	96
Baby Spinach	12
Nutmeat	102
Coles, Beef, Regular Mince	217

optimized recipes for bodybuilding

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

1. spinach, capsicum, oysters, egg white & mackerel
2. roo burgers, spinach and mushrooms
3. spinach, egg white, salmon & sauerkraut
4. spinach with mushrooms
5. medium fat omelette
6. spinach, egg whites, anchovies and mackerel
7. apple and banana smoothie
8. broccoli, egg whites, mackerel and mussels
9. spinach, capsicum, oysters, egg & mackerel
10. lower fat scrambled eggs
11. chicken, spinach, mushrooms, asparagus and broccoli
12. spinach, sardines, egg white, oysters and sauerkraut
13. salmon and asparagus
14. seared ahi tuna with greens
15. kangaroo, spinach and tomato
16. kangaroo, mung beans, spinach and cottage cheese
17. salmon, broccoli and purple cabbage
18. scrambled eggs / omelette (full fat)
19. cruciferous juice
20. salmon, spinach, red peppers and mushrooms
21. chicken drumsticks with spinach and mushrooms
22. turkey and spinach omelette
23. bitter salad greens - no olive oil
24. Chicken Liver Appetizers
25. Stolen Garlic Chicken Livers
26. kangaroo burger cheese and egg
27. steak, spinach, bok choy, beetroot dip and olives
28. potassium caramel coffee
29. sunny breakfast
30. fat loss protein pudding