[pedroiisboa]

High IQ Diet

BREAKFAST – 07:00
(potassium + calcium + fat for absorption)


100 g rolled oats
2 large bananas
1 large papaya
600 ml whole milk
3 whole eggs
1 tablespoon peanut butter
1 teaspoon olive oil


Delivery
Carbohydrates: ~140 g
Protein: ~45 g
Calcium: ~750 mg
Magnesium: ~220 mg
Potassium: very high
Beta-carotene: ~6 mg


SNACKS(SCHOOL) – 10:00
(100% practical, no liquids)


2 large bananas
40 g cashew nuts (or roasted peanuts)
2 slices whole wheat bread


Delivery
Carbohydrates: ~90 g
Magnesium: ~180–200 mg
Fiber: ~8–10 g
Potassium: high


LUNCH – 13:00
(iron + plant magnesium + beta-carotene with fat)


200 g white rice
250 g beans
180 g lean red meat
250 g pumpkin or carrot
Spinach as desired
1 tablespoon olive oil + lemon


Delivery
Carbohydrates: ~95 g
Protein: ~45 g
Magnesium: ~200 mg
Calcium: ~180 mg
Beta-carotene: ~12 mg
Vitamin C: moderate (lemon + vegetables)


PRE-WORKOUT – 16:30 / 17:00
(high carbohydrates, fast digestion)


300 g white rice
1 banana
1 tablespoon honey
1 orange or tangerine (easy to peel)


Delivery
Carbohydrates: ~130 g
Potassium: high
Vitamin C: ~70 mg


Largest carbohydrate peak of the day, as requested


POST-WORKOUT – 20:30
(recovery + calcium + dietary K2)


250 g pasta
180 g chicken
Broccoli + kale as desired
1 tablespoon olive oil
250 g whole natural yogurt


Delivery
Carbohydrates: ~80 g
Protein: ~45 g
Calcium: ~450 mg
Magnesium: ~120 mg
Vitamin K2: moderate


PRE-SLEEP – 22:00
(close daily calcium intake)


500 ml whole milk
30 g oats


Delivery
Calcium: ~600 mg
Magnesium: ~70 mg


SATURDAY – MORNING TRAINING


BREAKFAST (REINFORCED – PRE-WORKOUT)


150 g oats
3 bananas
1 large papaya
700 ml whole milk
3 eggs
Peanut butter


CARBOHYDRATES
Total: ~450 g


Distribution
Breakfast: ~140 g
Morning snack: ~90 g
Lunch: ~95 g
Pre-workout: ~130 g
Dinner + supper: ~80 g


Target achieved


PROTEINS
Total: ~160 g


Sources:
Eggs, milk, yogurt: ~65 g
Meats (chicken + beef): ~75 g
Grains and oats: ~20 g


FATS
Total: ~95–105 g


Saturated: ~30 g
Monounsaturated: ~40 g
Polyunsaturated: ~25 g


Adequate amount for hormonal and vitamin absorption


FIBER
Total: ~30–32 g


Soluble: ~12 g
Insoluble: ~18 g


MICRONUTRIENTS (DETAILED)


MAGNESIUM
Total: ~780–820 mg


Main sources:
Oats
Beans
Cashew nuts
Green vegetables
Banana


CALCIUM
Total: ~2,050 mg


Main sources:
Whole milk
Natural yogurt
Green vegetables
Oats


Target achieved


VITAMIN D3
Total: ~300–400 IU


Sources:
Eggs
Milk (if fortified)
Meats

• 30 minutes of afternoon sun exposure
  

VITAMIN K2
Total: ~90–120 mcg


Sources:
Eggs
Chicken
Meat
Whole yogurt


VITAMIN C
Total: ~210–230 mg


Sources:
Banana
Papaya
Orange
Vegetables


BETA-CAROTENE
Total: ~20–22 mg


Sources:
Papaya
Pumpkin / carrot
Kale
Broccoli


POTASSIUM
Total: ~5,200–5,600 mg


Sources:
Banana
Papaya
Beans
Vegetables
Milk


SODIUM
Total: ~2,500–3,000 mg (without excessive added salt)


IRON
Total: ~18–22 mg


ZINC
Total: ~12–15 mg


PHOSPHORUS
Total: ~1,700–1,900 mg

 

[pedroiisboa]

bumpp

 

[pedroiisboa]

yo

 

[vozaz]

High IQ Diet

BREAKFAST – 07:00
(potassium + calcium + fat for absorption)


100 g rolled oats
2 large bananas
1 large papaya
600 ml whole milk
3 whole eggs
1 tablespoon peanut butter
1 teaspoon olive oil


Delivery
Carbohydrates: ~140 g
Protein: ~45 g
Calcium: ~750 mg
Magnesium: ~220 mg
Potassium: very high
Beta-carotene: ~6 mg


SNACKS(SCHOOL) – 10:00
(100% practical, no liquids)


2 large bananas
40 g cashew nuts (or roasted peanuts)
2 slices whole wheat bread


Delivery
Carbohydrates: ~90 g
Magnesium: ~180–200 mg
Fiber: ~8–10 g
Potassium: high


LUNCH – 13:00
(iron + plant magnesium + beta-carotene with fat)


200 g white rice
250 g beans
180 g lean red meat
250 g pumpkin or carrot
Spinach as desired
1 tablespoon olive oil + lemon


Delivery
Carbohydrates: ~95 g
Protein: ~45 g
Magnesium: ~200 mg
Calcium: ~180 mg
Beta-carotene: ~12 mg
Vitamin C: moderate (lemon + vegetables)


PRE-WORKOUT – 16:30 / 17:00
(high carbohydrates, fast digestion)


300 g white rice
1 banana
1 tablespoon honey
1 orange or tangerine (easy to peel)


Delivery
Carbohydrates: ~130 g
Potassium: high
Vitamin C: ~70 mg


Largest carbohydrate peak of the day, as requested


POST-WORKOUT – 20:30
(recovery + calcium + dietary K2)


250 g pasta
180 g chicken
Broccoli + kale as desired
1 tablespoon olive oil
250 g whole natural yogurt


Delivery
Carbohydrates: ~80 g
Protein: ~45 g
Calcium: ~450 mg
Magnesium: ~120 mg
Vitamin K2: moderate


PRE-SLEEP – 22:00
(close daily calcium intake)


500 ml whole milk
30 g oats


Delivery
Calcium: ~600 mg
Magnesium: ~70 mg


SATURDAY – MORNING TRAINING


BREAKFAST (REINFORCED – PRE-WORKOUT)


150 g oats
3 bananas
1 large papaya
700 ml whole milk
3 eggs
Peanut butter


CARBOHYDRATES
Total: ~450 g


Distribution
Breakfast: ~140 g
Morning snack: ~90 g
Lunch: ~95 g
Pre-workout: ~130 g
Dinner + supper: ~80 g


Target achieved


PROTEINS
Total: ~160 g


Sources:
Eggs, milk, yogurt: ~65 g
Meats (chicken + beef): ~75 g
Grains and oats: ~20 g


FATS
Total: ~95–105 g


Saturated: ~30 g
Monounsaturated: ~40 g
Polyunsaturated: ~25 g


Adequate amount for hormonal and vitamin absorption


FIBER
Total: ~30–32 g


Soluble: ~12 g
Insoluble: ~18 g


MICRONUTRIENTS (DETAILED)


MAGNESIUM
Total: ~780–820 mg


Main sources:
Oats
Beans
Cashew nuts
Green vegetables
Banana


CALCIUM
Total: ~2,050 mg


Main sources:
Whole milk
Natural yogurt
Green vegetables
Oats


Target achieved


VITAMIN D3
Total: ~300–400 IU


Sources:
Eggs
Milk (if fortified)
Meats

• 30 minutes of afternoon sun exposure

VITAMIN K2
Total: ~90–120 mcg


Sources:
Eggs
Chicken
Meat
Whole yogurt


VITAMIN C
Total: ~210–230 mg


Sources:
Banana
Papaya
Orange
Vegetables


BETA-CAROTENE
Total: ~20–22 mg


Sources:
Papaya
Pumpkin / carrot
Kale
Broccoli


POTASSIUM
Total: ~5,200–5,600 mg


Sources:
Banana
Papaya
Beans
Vegetables
Milk


SODIUM
Total: ~2,500–3,000 mg (without excessive added salt)


IRON
Total: ~18–22 mg


ZINC
Total: ~12–15 mg


PHOSPHORUS
Total: ~1,700–1,900 mg

quite alot of oxalates if you ask me but your micros arent too shabby pretty good diet, maybe mix in some liver for mote micros get lamb liver if not from market since lamb are primarily fed grass (higher quality) for mote nutrient bioavailability

 

[pedroiisboa]

quite alot of oxalates if you ask me but your micros arent too shabby pretty good diet, maybe mix in some liver for mote micros get lamb liver if not from market since lamb are primarily fed grass (higher quality) for mote nutrient bioavailability

not even a problem, nor high
my micros are solid asf wdym ?
im not eating liver cuz its disgusting ngl

 

[vozaz]

not even a problem, nor high
my micros are solid asf wdym ?
im not eating liver cuz its disgusting ngl

“i dont eat liver cause it hurts”

 

[pedroiisboa]

“i dont eat liver cause it hurts”

and i dont even need it, im eating plenty micros

 

[vozaz]

bioavailability brah

and i dont even need it, im eating plenty micros

 

[pedroiisboa]

bioavailability brah

ye but its fucking terrible, it aint worth for me to sacrifice a lil bit of joy while eating to eat a slightly more bioavailable liver yk

 

[vozaz]

ye but its fucking terrible, it aint worth for me to sacrifice a lil bit of joy while eating to eat a slightly more bioavailable liver yk

yes i guess so, it can be okay if you cook it the spanish way which is to use vinegar and garlic and herbs

 

[pedroiisboa]

yes i guess so, it can be okay if you cook it the spanish way which is to use vinegar and garlic and herbs

bet

 

[Leader]

shit

 

[pedroiisboa]

bump

 

[Primalwontsaveme]

not even a problem, nor high
my micros are solid asf wdym ?
im not eating liver cuz its disgusting ngl

its good grow up

 

[Primalwontsaveme]

High IQ Diet

BREAKFAST – 07:00
(potassium + calcium + fat for absorption)


100 g rolled oats
2 large bananas
1 large papaya
600 ml whole milk
3 whole eggs
1 tablespoon peanut butter
1 teaspoon olive oil


Delivery
Carbohydrates: ~140 g
Protein: ~45 g
Calcium: ~750 mg
Magnesium: ~220 mg
Potassium: very high
Beta-carotene: ~6 mg


SNACKS(SCHOOL) – 10:00
(100% practical, no liquids)


2 large bananas
40 g cashew nuts (or roasted peanuts)
2 slices whole wheat bread


Delivery
Carbohydrates: ~90 g
Magnesium: ~180–200 mg
Fiber: ~8–10 g
Potassium: high


LUNCH – 13:00
(iron + plant magnesium + beta-carotene with fat)


200 g white rice
250 g beans
180 g lean red meat
250 g pumpkin or carrot
Spinach as desired
1 tablespoon olive oil + lemon


Delivery
Carbohydrates: ~95 g
Protein: ~45 g
Magnesium: ~200 mg
Calcium: ~180 mg
Beta-carotene: ~12 mg
Vitamin C: moderate (lemon + vegetables)


PRE-WORKOUT – 16:30 / 17:00
(high carbohydrates, fast digestion)


300 g white rice
1 banana
1 tablespoon honey
1 orange or tangerine (easy to peel)


Delivery
Carbohydrates: ~130 g
Potassium: high
Vitamin C: ~70 mg


Largest carbohydrate peak of the day, as requested


POST-WORKOUT – 20:30
(recovery + calcium + dietary K2)


250 g pasta
180 g chicken
Broccoli + kale as desired
1 tablespoon olive oil
250 g whole natural yogurt


Delivery
Carbohydrates: ~80 g
Protein: ~45 g
Calcium: ~450 mg
Magnesium: ~120 mg
Vitamin K2: moderate


PRE-SLEEP – 22:00
(close daily calcium intake)


500 ml whole milk
30 g oats


Delivery
Calcium: ~600 mg
Magnesium: ~70 mg


SATURDAY – MORNING TRAINING


BREAKFAST (REINFORCED – PRE-WORKOUT)


150 g oats
3 bananas
1 large papaya
700 ml whole milk
3 eggs
Peanut butter


CARBOHYDRATES
Total: ~450 g


Distribution
Breakfast: ~140 g
Morning snack: ~90 g
Lunch: ~95 g
Pre-workout: ~130 g
Dinner + supper: ~80 g


Target achieved


PROTEINS
Total: ~160 g


Sources:
Eggs, milk, yogurt: ~65 g
Meats (chicken + beef): ~75 g
Grains and oats: ~20 g


FATS
Total: ~95–105 g


Saturated: ~30 g
Monounsaturated: ~40 g
Polyunsaturated: ~25 g


Adequate amount for hormonal and vitamin absorption


FIBER
Total: ~30–32 g


Soluble: ~12 g
Insoluble: ~18 g


MICRONUTRIENTS (DETAILED)


MAGNESIUM
Total: ~780–820 mg


Main sources:
Oats
Beans
Cashew nuts
Green vegetables
Banana


CALCIUM
Total: ~2,050 mg


Main sources:
Whole milk
Natural yogurt
Green vegetables
Oats


Target achieved


VITAMIN D3
Total: ~300–400 IU


Sources:
Eggs
Milk (if fortified)
Meats

• 30 minutes of afternoon sun exposure

VITAMIN K2
Total: ~90–120 mcg


Sources:
Eggs
Chicken
Meat
Whole yogurt


VITAMIN C
Total: ~210–230 mg


Sources:
Banana
Papaya
Orange
Vegetables


BETA-CAROTENE
Total: ~20–22 mg


Sources:
Papaya
Pumpkin / carrot
Kale
Broccoli


POTASSIUM
Total: ~5,200–5,600 mg


Sources:
Banana
Papaya
Beans
Vegetables
Milk


SODIUM
Total: ~2,500–3,000 mg (without excessive added salt)


IRON
Total: ~18–22 mg


ZINC
Total: ~12–15 mg


PHOSPHORUS
Total: ~1,700–1,900 mg