Max Farrell's Website Zola 2025-01-07T00:00:00+00:00 https://maxffarrell.com/tags/optimization/atom.xml 2025-01-07T00:00:00+00:00 2025-01-07T00:00:00+00:00 Max Farrell https://maxffarrell.com/posts/blueprint-diet/ <h2 id="calories">Calories</h2> <ul> <li>Bryan Johnson 2250cal @ 10% RDA deficit</li> <li>1750 cal (50g fat, 210g protein, 115g carbs) suggested by Cal AI</li> <li><em>Originally cut out Oikos -&gt; 1600 cal &amp; 148g protein (insufficient @ 0.82g/lb BW)</em></li> <li>1900 @ BMR 2600 = 700cal deficit = 1.4 lb/wk loss</li> <li>1900 cal for now: -1.4 lb/wk -&gt; -2.1 @ 1d/wk fast</li> <li>Super Veggie (379) + Nutty Pudding (433) = 812, 1088 cal to play with</li> <li>Change 3 -&gt; 2 tbsp EVOO: 120 cal savings</li> <li>788 - 2 * 120 cal (tbsp EVOO) - 2 * 150 cal (protein shakes) = 548 cal</li> <li>4 scoops pea protein = 308 cal</li> <li>2 Oikos Pro yogurts = 29 cal leftover</li> </ul> <h2 id="macros">Macros</h2> <table><thead><tr><th></th><th>Protein</th><th>Carbs</th><th>Fat</th><th>Fiber</th><th>Stated Cal</th><th>Calculated Cal</th></tr></thead><tbody> <tr><td><strong>Super Veggie</strong></td><td>25.5g</td><td>64g</td><td>6.8g</td><td>27.3g</td><td>378.2</td><td>419.2</td></tr> <tr><td><strong>Nutty Pudding</strong></td><td>8.5g</td><td>34.1g</td><td>32.2g</td><td>18.9g</td><td>432.6</td><td>460.2</td></tr> <tr><td><strong>EVOO</strong></td><td>0g</td><td>0g</td><td>28g</td><td>0g</td><td>240</td><td>252</td></tr> <tr><td><strong>Fairlife Shakes</strong></td><td>60g</td><td>8g</td><td>5g</td><td>2g</td><td>300</td><td>317</td></tr> <tr><td><strong>Pea Protein</strong></td><td>54g</td><td>4g</td><td>1g</td><td>0g</td><td>240</td><td>241</td></tr> <tr><td><strong>Oikos Pro</strong></td><td>40g</td><td>16g</td><td>6g</td><td>0g</td><td>280</td><td>278</td></tr> <tr><td><strong>Total</strong></td><td><em>188g</em></td><td><em>126.1g</em></td><td><em>79g</em></td><td><em>48.2g</em></td><td><em>1870.8g</em></td><td><em>1967.4g</em></td></tr> </tbody></table> <h2 id="foods">Foods</h2> <h3 id="super-veggie">Super Veggie</h3> <ul> <li><input disabled="" type="checkbox"/> Black lentils</li> <li><input disabled="" type="checkbox"/> Broccoli</li> <li><input disabled="" type="checkbox"/> Cauliflower</li> <li><input disabled="" type="checkbox"/> Shiitake</li> <li><input disabled="" type="checkbox"/> Garlic</li> <li><input disabled="" type="checkbox"/> Ginger</li> <li><input disabled="" type="checkbox"/> Lime</li> <li><input disabled="" type="checkbox"/> Cumin</li> <li><input disabled="" type="checkbox"/> Apple cider vinegar</li> <li><input disabled="" type="checkbox"/> Hemp seeds</li> <li><input disabled="" type="checkbox"/> EVOO</li> </ul> <h3 id="nutty-pudding">Nutty Pudding</h3> <ul> <li><input disabled="" type="checkbox"/> Macadamia nut milk</li> <li><input disabled="" type="checkbox"/> Macadamia nuts</li> <li><input disabled="" type="checkbox"/> Walnuts</li> <li><input disabled="" type="checkbox"/> Chia seeds</li> <li><input disabled="" type="checkbox"/> Flaxseed</li> <li><input disabled="" type="checkbox"/> Cocoa</li> <li><input disabled="" type="checkbox"/> Sunflower lecithin</li> <li><input disabled="" type="checkbox"/> Ceylon cinnamon</li> <li><input disabled="" type="checkbox"/> Raspberries <del>blueberries strawberries</del></li> <li><input disabled="" type="checkbox"/> Cherries</li> <li><input disabled="" type="checkbox"/> Pomegranate juice</li> </ul> <h3 id="3rd-meal">3rd Meal</h3> <ul> <li><input disabled="" type="checkbox"/> Fairlife 30G Chocolate Protein shakes</li> <li><input disabled="" type="checkbox"/> Oikos Pro</li> <li><input disabled="" type="checkbox"/> Quinoa (1wk/mo high carb)</li> <li><input disabled="" type="checkbox"/> Peanuts/Almonds (high fat)</li> <li><input disabled="" type="checkbox"/> Hard boiled egg whites (inefficient)</li> </ul>