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YoungIntricateMuscle
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4 month pre-workout MRP and post-workout MRP plan
Cost per Serving: $1.13 !!!!!!!! best, cheapest MRP ever!!!!!!
Nutrition Facts for Pre-workout recipe
90 servings
Per serving: 3.5 scoops (70cc per scoop)
Protein: 42g
Carbs: 24g
Fats: 14g
Ingredients: Whey protein concentrate, lecithin (from soy), Oatmeal powder, Yam powder, Coconut milk powder, Natural flavor, and stevia
Nutrition Facts for Post-workout recipe
90 servings
Per Serving:3 scoops (70cc per scoop)
Protein: 36g
Carbs: 29g
Fats: 0
Ingredients: Whey protein concentrate, lecithin (from soy), dextrose, and natural flavor
Where and What to Buy, Below.
ProteinFactory.com
20 pounds Protein Factory Whey Protein Concentrate (divide into 4 orders/packages)$93.6
3 pounds Dextrose $7.47
Or
Vitacost.com
10 containers Jarrow Formulas concentrate (no fat, no carbs) $130
NaturesFlavors.com
1 pound kiwi flavoring per 5 pounds $6
1 pound mango flavoring per 5 pounds $6
http://importfood.com/spct5601.html
5 pounds coconut milk powder (about 6 13 oz containers) $23.34
http://www.westindianstore.com/sandsyamflour16oz.html
3 pounds Yam flour $10.5
Supermarket
3 pounds Oatmeal flour $18
http://www.steviasmart.com/stfldrmi.html
1 Cherry Stevia drink mix per 5 pounds $7
1 Lime Stevia drink mix per 5 pounds $7
Stevita Stevia Spoonable 5.8 oz 66 servings $6
Total: $174.91
Shipping costs = $30
Grand Total = $204.91
Per month: $51.22
Ingredients: Whey protein concentrate, lecithin (from soy), Oatmeal powder, Yam powder, Coconut milk powder, Natural flavor, and stevia
Directions:
Post-workout recipe
Mix one 5 pound protein factory whey concentrate package with 1 pound kiwi flavoring and 1.5 pound dextrose together in a bag or a big protein container. Shake bag or container until thoroughly mixed. Do again with another 5 pound whey package, dextrose, and the mango flavor.
Pre-workout recipe
Mix one 5 pound protein factory whey concentrate package with 1 container cherry stevia, 2.5 pound coconut milk powder, 1.5 pounds yam flour, and 1.5 pounds oatmeal powder. Do the same with the last 5 pound whey concentrate package but with the lime stevia container.
Use the Stevita Stevia Spoonable, 0 calorie, 0 on GI scale herbal sugar substitue, for extra sweetness for your preworkout shakes, your oatmeal/yams, or homemade low gi desert.
How Much is 180 servings enough for?
Well if you are me, I have one cheat day per week, Sunday, I consume 2 shakes per day - 40g whey preworkout with fats and complex carbs and 40g whey postworkout with hi gi carbs. This means for me that is 2 servings per day. 2 servings per day x 6 days per week x 4 weeks x 4 months eqauls = 192 servings. So my $204 plan is enough exactly for 3 months and 3 weeks.
Why MCT’s“
Medium chain triglycerides are more easily digested by the body than other fat molecules. Medium chain triglycerides are also a direct energy source for the body. 1 In this sense, they mimic the function of a carbohydrate.
Consumption of medium chain triglycerides has been shown to encourage caloric thermogenesis at a rate greater than if MCT consumption had not occurred. 2, 3, 4 The body can use MCT's for a number of purposes. These include being used for muscle energy, fat burning, and for the production of adenosine triphosphate. 5 .
Because MCT's are used by the body as a direct source of energy, endurance athletes may find them to be a preferable and long-lasting energy source when undergoing physical exercise.
Hardgainers may find medium chain triglyceride supplementation to be helpful in the quest to gain mass, without the side effects associated with consuming other fat molecules (fat storage). They will effectively provide the hardgainer with the means to increase caloric intake, without adding body fat.”
Also since MCT’s are saturated fats, they will greatly elevate testosterone levels.
Why yam powder and oatmeal powder?
Both of these are the best of the best slow releasing carbs and will provide a stable supply supple of energy without raising insulin levels significantly.
Why Whey Concentrate and not isolate or other types of protein?
“First generation whey protein powders contained as low as 30-40% protein and contained high amounts of lactose, fat, and undenatured proteins. They were considered a "concentrate" and were used mostly by the food industry for baking and other uses. Modern concentrates now contain as high as 70-80% plus protein with reduced amounts of lactose and fat. Many people are under the impression that a WPC is inherently inferior to an isolate. This is simply untrue. Though WPCs will contain less protein on a gram for gram basis than an isolate, a high quality WPC contains all sorts of interesting compounds not found in the isolates.
Good concentrates contain far higher levels of growth factors, such as IGF-1, TGF-ß1, and TGF-ß2. They contain much higher levels of various phospholipids, and various bioactive lipids, such as Conjugated Linoleic Acid (CLA), and they often contain higher levels of immunoglobulins and lactoferrin.”
And it is almost twice as cheaper as Isolate!
There are other filtration processes for whey protein that may do a good job keeping the important subfractions at the same time taking out most of the lactose and all fats and carbs. But why pay the extra $4-5 per pound, when you could just get a quality whey concentrate with virtually no fats and lactose.
Warning:
This MRP is designed for bulking for lean muscle mass. NOT for cutting. MCT’s raise testosterone levels, which may interfere with fat loss depending on your personal genetics.
Fat Loss Tips:
If you are not on a ketogenic diet, replace coconut milk powder, with EFA powder from proteinfactory.com. So instead buy 4 pounds of EFA powder which will drop the fats down from 14g to 12g per pre-workout recipe serving; not a big difference, but the EFA powders adds $7.42 to the grand total since 4 pounds of EFA powder is $30.76 and 5 pounds of coconut milk powder is $23.34.
Cost per Serving: $1.13 !!!!!!!! best, cheapest MRP ever!!!!!!
Nutrition Facts for Pre-workout recipe
90 servings
Per serving: 3.5 scoops (70cc per scoop)
Protein: 42g
Carbs: 24g
Fats: 14g
Ingredients: Whey protein concentrate, lecithin (from soy), Oatmeal powder, Yam powder, Coconut milk powder, Natural flavor, and stevia
Nutrition Facts for Post-workout recipe
90 servings
Per Serving:3 scoops (70cc per scoop)
Protein: 36g
Carbs: 29g
Fats: 0
Ingredients: Whey protein concentrate, lecithin (from soy), dextrose, and natural flavor
Where and What to Buy, Below.
ProteinFactory.com
20 pounds Protein Factory Whey Protein Concentrate (divide into 4 orders/packages)$93.6
3 pounds Dextrose $7.47
Or
Vitacost.com
10 containers Jarrow Formulas concentrate (no fat, no carbs) $130
NaturesFlavors.com
1 pound kiwi flavoring per 5 pounds $6
1 pound mango flavoring per 5 pounds $6
http://importfood.com/spct5601.html
5 pounds coconut milk powder (about 6 13 oz containers) $23.34
http://www.westindianstore.com/sandsyamflour16oz.html
3 pounds Yam flour $10.5
Supermarket
3 pounds Oatmeal flour $18
http://www.steviasmart.com/stfldrmi.html
1 Cherry Stevia drink mix per 5 pounds $7
1 Lime Stevia drink mix per 5 pounds $7
Stevita Stevia Spoonable 5.8 oz 66 servings $6
Total: $174.91
Shipping costs = $30
Grand Total = $204.91
Per month: $51.22
Ingredients: Whey protein concentrate, lecithin (from soy), Oatmeal powder, Yam powder, Coconut milk powder, Natural flavor, and stevia
Directions:
Post-workout recipe
Mix one 5 pound protein factory whey concentrate package with 1 pound kiwi flavoring and 1.5 pound dextrose together in a bag or a big protein container. Shake bag or container until thoroughly mixed. Do again with another 5 pound whey package, dextrose, and the mango flavor.
Pre-workout recipe
Mix one 5 pound protein factory whey concentrate package with 1 container cherry stevia, 2.5 pound coconut milk powder, 1.5 pounds yam flour, and 1.5 pounds oatmeal powder. Do the same with the last 5 pound whey concentrate package but with the lime stevia container.
Use the Stevita Stevia Spoonable, 0 calorie, 0 on GI scale herbal sugar substitue, for extra sweetness for your preworkout shakes, your oatmeal/yams, or homemade low gi desert.
How Much is 180 servings enough for?
Well if you are me, I have one cheat day per week, Sunday, I consume 2 shakes per day - 40g whey preworkout with fats and complex carbs and 40g whey postworkout with hi gi carbs. This means for me that is 2 servings per day. 2 servings per day x 6 days per week x 4 weeks x 4 months eqauls = 192 servings. So my $204 plan is enough exactly for 3 months and 3 weeks.
Why MCT’s“
Medium chain triglycerides are more easily digested by the body than other fat molecules. Medium chain triglycerides are also a direct energy source for the body. 1 In this sense, they mimic the function of a carbohydrate.
Consumption of medium chain triglycerides has been shown to encourage caloric thermogenesis at a rate greater than if MCT consumption had not occurred. 2, 3, 4 The body can use MCT's for a number of purposes. These include being used for muscle energy, fat burning, and for the production of adenosine triphosphate. 5 .
Because MCT's are used by the body as a direct source of energy, endurance athletes may find them to be a preferable and long-lasting energy source when undergoing physical exercise.
Hardgainers may find medium chain triglyceride supplementation to be helpful in the quest to gain mass, without the side effects associated with consuming other fat molecules (fat storage). They will effectively provide the hardgainer with the means to increase caloric intake, without adding body fat.”
Also since MCT’s are saturated fats, they will greatly elevate testosterone levels.
Why yam powder and oatmeal powder?
Both of these are the best of the best slow releasing carbs and will provide a stable supply supple of energy without raising insulin levels significantly.
Why Whey Concentrate and not isolate or other types of protein?
“First generation whey protein powders contained as low as 30-40% protein and contained high amounts of lactose, fat, and undenatured proteins. They were considered a "concentrate" and were used mostly by the food industry for baking and other uses. Modern concentrates now contain as high as 70-80% plus protein with reduced amounts of lactose and fat. Many people are under the impression that a WPC is inherently inferior to an isolate. This is simply untrue. Though WPCs will contain less protein on a gram for gram basis than an isolate, a high quality WPC contains all sorts of interesting compounds not found in the isolates.
Good concentrates contain far higher levels of growth factors, such as IGF-1, TGF-ß1, and TGF-ß2. They contain much higher levels of various phospholipids, and various bioactive lipids, such as Conjugated Linoleic Acid (CLA), and they often contain higher levels of immunoglobulins and lactoferrin.”
And it is almost twice as cheaper as Isolate!
There are other filtration processes for whey protein that may do a good job keeping the important subfractions at the same time taking out most of the lactose and all fats and carbs. But why pay the extra $4-5 per pound, when you could just get a quality whey concentrate with virtually no fats and lactose.
Warning:
This MRP is designed for bulking for lean muscle mass. NOT for cutting. MCT’s raise testosterone levels, which may interfere with fat loss depending on your personal genetics.
Fat Loss Tips:
If you are not on a ketogenic diet, replace coconut milk powder, with EFA powder from proteinfactory.com. So instead buy 4 pounds of EFA powder which will drop the fats down from 14g to 12g per pre-workout recipe serving; not a big difference, but the EFA powders adds $7.42 to the grand total since 4 pounds of EFA powder is $30.76 and 5 pounds of coconut milk powder is $23.34.
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