2025 - Trying out Blueprint
2 minutes read •
Table of Contents
Calories
- Bryan Johnson 2250cal @ 10% RDA deficit
- 1750 cal (50g fat, 210g protein, 115g carbs) suggested by Cal AI
- Originally cut out Oikos -> 1600 cal & 148g protein (insufficient @ 0.82g/lb BW)
- 1900 @ BMR 2600 = 700cal deficit = 1.4 lb/wk loss
- 1900 cal for now: -1.4 lb/wk -> -2.1 @ 1d/wk fast
- Super Veggie (379) + Nutty Pudding (433) = 812, 1088 cal to play with
- Change 3 -> 2 tbsp EVOO: 120 cal savings
- 788 - 2 * 120 cal (tbsp EVOO) - 2 * 150 cal (protein shakes) = 548 cal
- 4 scoops pea protein = 308 cal
- 2 Oikos Pro yogurts = 29 cal leftover
Macros
| Protein | Carbs | Fat | Fiber | Stated Cal | Calculated Cal | |
|---|---|---|---|---|---|---|
| Super Veggie | 25.5g | 64g | 6.8g | 27.3g | 378.2 | 419.2 |
| Nutty Pudding | 8.5g | 34.1g | 32.2g | 18.9g | 432.6 | 460.2 |
| EVOO | 0g | 0g | 28g | 0g | 240 | 252 |
| Fairlife Shakes | 60g | 8g | 5g | 2g | 300 | 317 |
| Pea Protein | 54g | 4g | 1g | 0g | 240 | 241 |
| Oikos Pro | 40g | 16g | 6g | 0g | 280 | 278 |
| Total | 188g | 126.1g | 79g | 48.2g | 1870.8g | 1967.4g |
Foods
Super Veggie
- Black lentils
- Broccoli
- Cauliflower
- Shiitake
- Garlic
- Ginger
- Lime
- Cumin
- Apple cider vinegar
- Hemp seeds
- EVOO
Nutty Pudding
- Macadamia nut milk
- Macadamia nuts
- Walnuts
- Chia seeds
- Flaxseed
- Cocoa
- Sunflower lecithin
- Ceylon cinnamon
- Raspberries
blueberries strawberries - Cherries
- Pomegranate juice
3rd Meal
- Fairlife 30G Chocolate Protein shakes
- Oikos Pro
- Quinoa (1wk/mo high carb)
- Peanuts/Almonds (high fat)
- Hard boiled egg whites (inefficient)