def _calciumTablets():
res = []
# source: online shop
res += [makeProduct(
name = 'calcium dietary supplement "caltrate"',
nameShort = 'Ca1',
price = 1493,
priceMass = 150, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
calcium = (600, 'mg')
)))]
# source: online shop
res += [makeProduct(
name = 'ultra calcium with vitamin d3 "vitacost"',
nameShort = 'Ca2',
dataUrl = 'http://www.vitacost.com/vitacost-ultra-calcium-1200-mg-with-vitamin-d3-700-iu-per-serving-300-softgels-7',
price = 1149,
priceMass = 150, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
energy = (10, 'kcal'),
fat = (1, 'g'),
calcium = (1200, 'mg')
)))]
return res
def _distilledWater():
return [makeProduct(
name = 'distilled water',
nameShort = 'water',
price = 0,
priceMass = 100,
**_convert(
elementsMass = (100, 'g'),
elements = makeElements(
water = (100, 'g')
)))]
def _ironTablets():
# source: online shop
return [makeProduct(
name = 'iron tablets "nature made"',
price = 674,
priceMass = 180, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
iron = (65, 'mg')
)))]
def _copperTablets():
# source: online shop
return [makeProduct(
name = 'copper tablets "twinlab"',
price = 621,
priceMass = 100, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
copper = (2, 'mg')
)))]
def _seleniumTablets():
# source: online shop
return [makeProduct(
name = 'hypo-selenium tablets "douglas laboratories"',
price = 1160,
priceMass = 90, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
selenium = (200, 'mcg')
)))]
def _vitaminB6Tablets():
# source: online shop
return [makeProduct(
name = 'vitamin b-6 "nature\'s way"',
price = 639,
priceMass = 100, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
carb = (1, 'g'),
vitaminB6 = (100, 'mg')
)))]
def _vitaminDTablets():
# source: online shop
return [makeProduct(
name = 'vitamin d "vitacost"',
nameShort = 'vit d',
dataUrl = 'http://www.vitacost.com/vitacost-vitamin-d3-as-cholecalciferol-1000-iu-200-capsules-1',
price = 599,
priceMass = 200, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
vitaminD = (1000, 'IU_vitaminD')
)))]
def _vitaminB12Tablets():
# source: online shop
return [makeProduct(
name = 'vitamin b-12 tablets "solgar"',
nameShort = 'vit b12',
dataUrl = 'http://www.vitacost.com/solgar-vitamin-b12-100-mcg-100-tablets',
price = 559,
priceMass = 100, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
vitaminB12 = (100, 'mcg')
)))]
def _potassiumPowder():
# source: http://www.iherb.com/Now-Foods-Potassium-Chloride-Powder-8-oz-227-g/777
return [makeProduct(
name = 'potassium chloride powder "bulk supplements"',
nameShort = 'K',
dataUrl = 'http://www.amazon.com/BulkSupplements-Potassium-Chloride-Powder-grams/dp/B00ENS39WG',
price = 1996,
**_convert(
priceMass = (1000, 'g'),
elementsMass = (1.4, 'g'),
elements = makeElements(
potassium = (730, 'mg')
)))]
def _molybdenumTablets():
# source: online shop
return [makeProduct(
name = 'molybdenum tablets "kal"',
nameShort = 'Mo',
dataUrl = 'http://www.vitacost.com/kal-molybdenum-chelated-250-mcg-100-microtablets',
price = 499,
priceMass = 100, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
molybdenum = (250, 'mcg')
)))]
def _biotinTablets():
# source: online shop
return [makeProduct(
name = 'biotin "source naturals"',
nameShort = 'biotin',
dataUrl = 'http://www.vitacost.com/source-naturals-biotin-600-mcg-200-tablets',
price = 709,
priceMass = 200, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
biotin = (600, 'mcg')
)))]
def _iodineTablets():
# source: online shop
return [makeProduct(
name = 'kelp tablets "nature\'s way"',
nameShort = 'I',
dataUrl = 'http://www.vitacost.com/natures-way-kelp',
price = 569,
priceMass = 180, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
iodine = (400, 'mcg')
)))]
def _chromiumTablets():
# source: online shop
return [makeProduct(
name = 'chromium picolinate tablets "vitacost"',
nameShort = 'Cr',
dataUrl = 'http://www.vitacost.com/vitacost-chromium-picolinate',
price = 939,
priceMass = 300, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
chromium = (200, 'mcg')
)))]
def _cholineTablets():
# source: online shop
return [makeProduct(
name = 'choline tablets "nature\'s way"',
nameShort = 'choline',
dataUrl = 'http://www.vitacost.com/natures-way-choline',
price = 639,
priceMass = 100, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
choline = (500, 'mg')
)))]
def _zincTablets():
# source: online shop
return [makeProduct(
name = 'zinc tablets "vitacost"',
nameShort = 'Zn',
dataUrl = 'http://www.vitacost.com/vitacost-l-optizinc',
price = 899,
priceMass = 200, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
zinc = (30, 'mg')
)))]
def _riboflavinTablets():
# source: online shop
return [makeProduct(
name = 'vitamin b-2 "solgar"',
nameShort = 'vit b2',
dataUrl = 'http://www.vitacost.com/solgar-vitamin-b2-riboflavin-50-mg-100-tablets',
price = 719,
priceMass = 100, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
riboflavin = (50, 'mg')
)))]
def _potassiumTablets():
# source: online shop
return [makeProduct(
name = 'potassium citrate "vitacost"',
nameShort = 'K2',
dataUrl = 'http://www.vitacost.com/vitacost-potassium-citrate',
price = 699,
priceMass = 300, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
potassium = (99, 'mg')
)))]
def _vitaminCTablets():
# source: online shop
return [makeProduct(
name = 'vitamin c tablets "vitacost"',
nameShort = 'vit c',
dataUrl = 'http://www.vitacost.com/vitacost-vitamin-c-1000-mg-250-capsules',
price = 1176,
priceMass = 250, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
vitaminC = (1000, 'mg')
)))]
def _magnesiumTablets():
# source: online shop
return [makeProduct(
name = 'magnesium tablets "vitacost"',
nameShort = 'Mg',
dataUrl = 'http://www.vitacost.com/vitacost-magnesium-400-mg-200-capsules-1',
price = 649,
priceMass = 200, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
magnesium = (400, 'mg'),
magnesiumSup = (400, 'mg')
)))]
def _floricalTablets():
# source: online shop
return [makeProduct(
name = 'florical tablets "mericon"',
nameShort = 'F',
dataUrl = 'http://www.amazon.com/Florical-Calcium-Fluoride-supplements-Industries/dp/B000M4C5TS',
price = 1359,
priceMass = 100, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
calcium = (145, 'mg'),
fluoride = (3.75, 'mg')
)))]
def _vitaminETablets():
# source: online shop
return [makeProduct(
name = 'vitamin e "vitacost"',
nameShort = 'vit e',
dataUrl = 'http://www.vitacost.com/vitacost-gamma-e-tocopherol-complex-200-iu-60-softgels',
price = 899,
priceMass = 60, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
vitaminE = (200, 'IU_vitaminE_d_alphatocopherol'),
vitaminESup = (200, 'IU_vitaminE_d_alphatocopherol')
)))]
def _vitaminKTablets():
# source: online shop
return [makeProduct(
name = 'vitamin k tablets "vitacost"',
nameShort = 'vit k',
dataUrl = 'http://www.vitacost.com/vitacost-vitamin-k-complex-with-k1-k2-400-mcg-180-softgels',
price = 2499,
priceMass = 180, # tablets
elementsMass = 1,
**_convert(
elements = makeElements(
vitaminK = (400, 'mcg'),
vitaminC = (10, 'mg')
)))]
def _optiMen():
# source: package
return [makeProduct(
name = 'vitamins opti-men "optimum nutrition"',
price = 2149,
priceMass = 180,
**_convert(
elementsMass = (3, 'g'), # 3 tablets
elements = makeElements(
calcium = (200, 'mg'),
vitaminA = (10000, 'IU_vitaminA_betacarotine_sup'),
vitaminC = (300, 'mg'),
vitaminD = (300, 'IU_vitaminD'),
vitaminE = (200, 'IU_vitaminE_d_alphatocopherol'),
vitaminESup = (200, 'IU_vitaminE_d_alphatocopherol'),
vitaminK = (75, 'mcg'),
thiamin = (75, 'mg'),
riboflavin = (75, 'mg'),
niacin = (75, 'mg'),
niacinSup = (75, 'mg'),
vitaminB6 = (50, 'mg'),
folate = (600, 'mcg_folicAcid'),
folateSup = (600, 'mcg_folicAcid'),
vitaminB12 = (100, 'mcg'),
pantothenicAcid = (75, 'mg'),
biotin = (300, 'mcg'),
choline = (10, 'mg'),
chromium = (120, 'mcg'),
copper = (2, 'mg'),
iodine = (150, 'mcg'),
magnesium = (100, 'mg'),
magnesiumSup = (100, 'mg'),
manganese = (5, 'mg'),
molybdenum = (80, 'mcg'),
selenium = (200, 'mcg'),
zinc = (30, 'mg'),
boron = (2, 'mg'),
silicon = (5, 'mg'),
vanadium = (100, 'mcg')
)))]
def elementsPriority():
return dict([(k, 1) for k in makeElements().keys()])
def goal():
mass = 89.0 # kg
# There's no need to track what is referenced in DRI tables as "chloride".
# It means only chloride part of NaCl, therefore it's tracked implicitly
# by tracking sodium.
# (Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate)
# Dietary Reference Intake Tables (USDA)
waterPerDay = 3.7 # kg (AI)
sodiumPerDay = 1500.0 # mg (AI)
sodiumMaxPerDay = 2300.0 # mg
potassiumPerDay = 4700.0 # mg (AI)
fiberPerDay = 38.0 # g (AI)
sugarMaxEnergyPercent = 25.0 # %
ironMaxPerDay = 45.0 # mg
calciumPerDay = 1000.0 # mg (RDA)
calciumMaxPerDay = 2500.0 # mg
vitaminAPerDay = 900.0 # RAE (RDA)
retinolMaxPerDay = 3000.0 # mcg
vitaminCPerDay = 90.0 # mg (RDA)
vitaminCMaxPerDay = 2000.0 # mg
vitaminDPerDay = 15.0 # mcg (RDA)
vitaminDMaxPerDay = 100.0 # mcg
vitaminEPerDay = 15.0 # mg (RDA)
vitaminESupMaxPerDay = 1000.0 # mg
vitaminKPerDay = 120.0 # mcg (AI)
thiaminPerDay = 1.2 # mg (RDA)
riboflavinPerDay = 1.3 # mg (RDA)
niacinPerDay = 16.0 # mg (RDA)
niacinSupMaxPerDay = 35.0 # mg
vitaminB6PerDay = 1.3 # mg (RDA)
vitaminB6MaxPerDay = 100.0 # mg
folatePerDay = 400.0 # DFE (RDA)
folateSupMaxPerDay = 1000.0 # DFE
vitaminB12PerDay = 2.4 # mcg (RDA)
pantothenicAcidPerDay = 5.0 # mg (AI)
biotinPerDay = 30.0 # mcg (AI)
cholinePerDay = 550.0 # mg (AI)
cholineMaxPerDay = 3500.0 # mg
chromiumPerDay = 35.0 # mcg (AI)
copperPerDay = 900.0 # mcg (RDA)
copperMaxPerDay = 10000.0 # mcg
fluoridePerDay = 4.0 # mg (AI)
fluorideMaxPerDay = 10.0 # mg
iodinePerDay = 150.0 # mcg (RDA)
iodineMaxPerDay = 1100.0 # mcg
magnesiumPerDay = 420.0 # mg (RDA)
magnesiumSupMaxPerDay = 350.0 # mg
manganesePerDay = 2.3 # mg (AI)
manganeseMaxPerDay = 11.0 # mg
molybdenumPerDay = 45.0 # mcg (RDA)
molybdenumMaxPerDay = 2000.0 # mcg
phosphorusPerDay = 700.0 # mg (RDA)
phosphorusMaxPerDay = 4000.0 # mg
seleniumPerDay = 55.0 # mcg (RDA)
seleniumMaxPerDay = 400.0 # mcg
zincPerDay = 11.0 # mg (RDA)
zincMaxPerDay = 40.0 # mg
boronMaxPerDay = 20.0 # mg
nickelMaxPerDay = 1.0 # mg
siliconMaxPerDay = 0
vanadiumMaxPerDay = 1.8 # mg
# Treating High Level Cholesterol (National Heart, Lung and Blood Institute)
fatSatMaxEnergyPercent = 7.0 # %
cholMaxPerDay = 200.0 # mg
# Google
fatEnergyPerGram = 9.0 # kcal
carbEnergyPerGram = 4.0 # kcal
# The Complete Guide to Food for Sports Performance (Burke, Cox)
# pick products with low (GI < 55)-to-moderate (55 < GI < 70) sugar range
# use www.glycemicindex.com to find product GI
fatEnergyPercent = 25.0 # %
carbScaleLow = 3.0 # g*kg-1 light training program
carbScaleMed = 7.0 # g*kg-1 moderate excercise program
proteinScale = 1.6 # g*kg-1 resistance training, weight gain
ironPerDay = 17.5 # mg
bmr = 8.4 / 0.0042 # kcal (for 88 kg body mass, 30 years old)
activity = 1.4 # sedatory lifestyle
energyRateBig = 0.236 # kcal*kg-1*min-1 (in a 30 seconds) Energy Cost of Resistance Exercises: an Update (Reis, Junior, Zajac, Oliveira)
energyRateMed = 0.101 # kcal*kg-1*min-1 Energy Cost of Moderate-Duration Resistance and Aerobic Excercise (Bloomer)
energyRateLow = 0.06 # kcal*kg-1*min-1 (pull-ups, push-ups, curl-ups, lunges) Energy Expenditure of Resistance Training Activities in Young Men (Vezina)
# my data
# each set ~= 1 min
timeWarmup = 5.0 # min
timeDeadLift = 4.0 # min
timeBenchPress = 4.0 # min
timeBentOverRow = 3.0 # min
timeBenchPressCloseGrip = 3.0 # min
timeCurl = 2.0 # min
timePinch = 5.0 # min
timeCrunches = 3.0 # min
timeBig = timeDeadLift + timeBenchPress # min
timeMed = timeBentOverRow + timeBenchPressCloseGrip # min
timeLow = timeCurl + timePinch + timeCrunches + timeWarmup # min
timeTotal = timeLow + timeMed + timeBig # min
timeReal = 120.0 # min
timeScale = timeReal / timeTotal
energyScale = timeBig*energyRateBig + timeMed*energyRateMed + timeLow*energyRateLow # kcal*kg-1
energyScale *= timeScale
energyWorkout = energyScale * mass # kcal
daysPerWeek = 7.0
workoutsPerWeek = 1.0
energyPerDay = (bmr*activity*daysPerWeek + energyWorkout*workoutsPerWeek) / daysPerWeek # kcal
carbPerDay = mass * (carbScaleLow*(daysPerWeek - workoutsPerWeek) + carbScaleMed*workoutsPerWeek) / daysPerWeek # g
proteinPerDay = mass * proteinScale # g
fatPerDay = energyPerDay*fatEnergyPercent / (100.0 * fatEnergyPerGram)
fatSatMaxPerDay = energyPerDay*fatSatMaxEnergyPercent / (100.0 * fatEnergyPerGram)
sugarMaxPerDay = energyPerDay*sugarMaxEnergyPercent / (100.0 * carbEnergyPerGram)
def relaxed(v):
return [v*0.99, v*1.01]
def unbound(v):
return [v, v*100.0]
def upper(v):
return [0, max(v, 0.1)]
return makeConverter().convertDict(makeElements(
energy = (relaxed(energyPerDay), 'kcal'),
water = (relaxed(waterPerDay), 'kg'),
protein = (relaxed(proteinPerDay), 'g'),
fat = (relaxed(fatPerDay), 'g'),
fatSat = (upper(fatSatMaxPerDay), 'g'),
carb = ([carbPerDay, carbPerDay*1.5], 'g'), # increased to meet energy needs
sugar = (upper(sugarMaxPerDay), 'g'),
sodium = ([sodiumPerDay, sodiumMaxPerDay], 'mg'),
chol = (upper(cholMaxPerDay), 'mg'),
fiber = (relaxed(fiberPerDay), 'g'),
potassium = (unbound(potassiumPerDay), 'mg'),
iron = ([ironPerDay, ironMaxPerDay], 'mg'),
calcium = ([calciumPerDay, calciumMaxPerDay], 'mg'),
vitaminA = (unbound(vitaminAPerDay), 'RAE'),
retinol = (upper(retinolMaxPerDay), 'mcg'),
vitaminC = ([vitaminCPerDay, vitaminCMaxPerDay], 'mg'),
vitaminD = ([vitaminDPerDay, vitaminDMaxPerDay], 'mcg'),
vitaminE = (unbound(vitaminEPerDay), 'mg'),
vitaminESup = (upper(vitaminESupMaxPerDay), 'mg'),
vitaminK = (relaxed(vitaminKPerDay), 'mcg'),
thiamin = (relaxed(thiaminPerDay), 'mg'),
riboflavin = (relaxed(riboflavinPerDay), 'mg'),
niacin = (unbound(niacinPerDay), 'mg'),
niacinSup = (upper(niacinSupMaxPerDay), 'mg'),
vitaminB6 = ([vitaminB6PerDay, vitaminB6MaxPerDay], 'mg'),
folate = (unbound(folatePerDay), 'DFE'),
folateSup = (upper(folateSupMaxPerDay), 'DFE'),
vitaminB12 = (relaxed(vitaminB12PerDay), 'mcg'),
pantothenicAcid = (relaxed(pantothenicAcidPerDay), 'mg'),
biotin = (relaxed(biotinPerDay), 'mcg'),
choline = ([cholinePerDay, cholineMaxPerDay], 'mg'),
chromium = (relaxed(chromiumPerDay), 'mcg'),
copper = ([copperPerDay, copperMaxPerDay], 'mcg'),
fluoride = ([fluoridePerDay, fluorideMaxPerDay], 'mg'),
iodine = ([iodinePerDay, iodineMaxPerDay], 'mcg'),
magnesium = (unbound(magnesiumPerDay), 'mg'),
magnesiumSup = (upper(magnesiumSupMaxPerDay), 'mg'),
manganese = ([manganesePerDay, manganeseMaxPerDay], 'mg'),
molybdenum = ([molybdenumPerDay, molybdenumMaxPerDay], 'mcg'),
phosphorus = ([phosphorusPerDay, phosphorusMaxPerDay], 'mg'),
selenium = ([seleniumPerDay, seleniumMaxPerDay], 'mcg'),
zinc = ([zincPerDay, zincMaxPerDay], 'mg'),
boron = (upper(boronMaxPerDay), 'mg'),
nickel = (upper(nickelMaxPerDay), 'mg'),
silicon = (upper(siliconMaxPerDay), 'mg'),
vanadium = (upper(vanadiumMaxPerDay), 'mg')
), makeProductUnits()['elements'])
def goal():
mass = 89.0 # kg
# There's no need to track what is referenced in DRI tables as "chloride".
# It means only chloride part of NaCl, therefore it's tracked implicitly
# by tracking sodium.
# (Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate)
# Dietary Reference Intake Tables (USDA)
waterPerDay = 3.7 # kg (AI)
sodiumPerDay = 1500.0 # mg (AI)
sodiumMaxPerDay = 2300.0 # mg
potassiumPerDay = 4700.0 # mg (AI)
fiberPerDay = 38.0 # g (AI)
sugarMaxEnergyPercent = 25.0 # %
ironMaxPerDay = 45.0 # mg
calciumPerDay = 1000.0 # mg (RDA)
calciumMaxPerDay = 2500.0 # mg
vitaminAPerDay = 900.0 # RAE (RDA)
retinolMaxPerDay = 3000.0 # mcg
vitaminCPerDay = 90.0 # mg (RDA)
vitaminCMaxPerDay = 2000.0 # mg
vitaminDPerDay = 15.0 # mcg (RDA)
vitaminDMaxPerDay = 100.0 # mcg
vitaminEPerDay = 15.0 # mg (RDA)
vitaminESupMaxPerDay = 1000.0 # mg
vitaminKPerDay = 120.0 # mcg (AI)
thiaminPerDay = 1.2 # mg (RDA)
riboflavinPerDay = 1.3 # mg (RDA)
niacinPerDay = 16.0 # mg (RDA)
niacinSupMaxPerDay = 35.0 # mg
vitaminB6PerDay = 1.3 # mg (RDA)
vitaminB6MaxPerDay = 100.0 # mg
folatePerDay = 400.0 # DFE (RDA)
folateSupMaxPerDay = 1000.0 # DFE
vitaminB12PerDay = 2.4 # mcg (RDA)
pantothenicAcidPerDay = 5.0 # mg (AI)
biotinPerDay = 30.0 # mcg (AI)
cholinePerDay = 550.0 # mg (AI)
cholineMaxPerDay = 3500.0 # mg
chromiumPerDay = 35.0 # mcg (AI)
copperPerDay = 900.0 # mcg (RDA)
copperMaxPerDay = 10000.0 # mcg
fluoridePerDay = 4.0 # mg (AI)
fluorideMaxPerDay = 10.0 # mg
iodinePerDay = 150.0 # mcg (RDA)
iodineMaxPerDay = 1100.0 # mcg
magnesiumPerDay = 420.0 # mg (RDA)
magnesiumSupMaxPerDay = 350.0 # mg
manganesePerDay = 2.3 # mg (AI)
manganeseMaxPerDay = 11.0 # mg
molybdenumPerDay = 45.0 # mcg (RDA)
molybdenumMaxPerDay = 2000.0 # mcg
phosphorusPerDay = 700.0 # mg (RDA)
phosphorusMaxPerDay = 4000.0 # mg
seleniumPerDay = 55.0 # mcg (RDA)
seleniumMaxPerDay = 400.0 # mcg
zincPerDay = 11.0 # mg (RDA)
zincMaxPerDay = 40.0 # mg
boronMaxPerDay = 20.0 # mg
nickelMaxPerDay = 1.0 # mg
siliconMaxPerDay = 0
vanadiumMaxPerDay = 1.8 # mg
# Treating High Level Cholesterol (National Heart, Lung and Blood Institute)
fatSatMaxEnergyPercent = 7.0 # %
cholMaxPerDay = 200.0 # mg
# Google
fatEnergyPerGram = 9.0 # kcal
carbEnergyPerGram = 4.0 # kcal
# The Complete Guide to Food for Sports Performance (Burke, Cox)
# pick products with low (GI < 55)-to-moderate (55 < GI < 70) sugar range
# use www.glycemicindex.com to find product GI
fatEnergyPercent = 25.0 # %
carbScaleLow = 3.0 # g*kg-1 light training program
carbScaleMed = 7.0 # g*kg-1 moderate excercise program
proteinScale = 1.6 # g*kg-1 resistance training, weight gain
ironPerDay = 17.5 # mg
bmr = 8.4 / 0.0042 # kcal (for 88 kg body mass, 30 years old)
activity = 1.4 # sedatory lifestyle
energyRateBig = 0.236 # kcal*kg-1*min-1 (in a 30 seconds) Energy Cost of Resistance Exercises: an Update (Reis, Junior, Zajac, Oliveira)
energyRateMed = 0.101 # kcal*kg-1*min-1 Energy Cost of Moderate-Duration Resistance and Aerobic Excercise (Bloomer)
energyRateLow = 0.06 # kcal*kg-1*min-1 (pull-ups, push-ups, curl-ups, lunges) Energy Expenditure of Resistance Training Activities in Young Men (Vezina)
# my data
# each set ~= 1 min
timeWarmup = 5.0 # min
timeDeadLift = 4.0 # min
timeBenchPress = 4.0 # min
timeBentOverRow = 3.0 # min
timeBenchPressCloseGrip = 3.0 # min
timeCurl = 2.0 # min
timePinch = 5.0 # min
timeCrunches = 3.0 # min
timeBig = timeDeadLift + timeBenchPress # min
timeMed = timeBentOverRow + timeBenchPressCloseGrip # min
timeLow = timeCurl + timePinch + timeCrunches + timeWarmup # min
timeTotal = timeLow + timeMed + timeBig # min
timeReal = 120.0 # min
timeScale = timeReal / timeTotal
energyScale = timeBig * energyRateBig + timeMed * energyRateMed + timeLow * energyRateLow # kcal*kg-1
energyScale *= timeScale
energyWorkout = energyScale * mass # kcal
daysPerWeek = 7.0
workoutsPerWeek = 1.0
energyPerDay = (bmr * activity * daysPerWeek +
energyWorkout * workoutsPerWeek) / daysPerWeek # kcal
carbPerDay = mass * (carbScaleLow * (daysPerWeek - workoutsPerWeek) +
carbScaleMed * workoutsPerWeek) / daysPerWeek # g
proteinPerDay = mass * proteinScale # g
fatPerDay = energyPerDay * fatEnergyPercent / (100.0 * fatEnergyPerGram)
fatSatMaxPerDay = energyPerDay * fatSatMaxEnergyPercent / (
100.0 * fatEnergyPerGram)
sugarMaxPerDay = energyPerDay * sugarMaxEnergyPercent / (100.0 *
carbEnergyPerGram)
def relaxed(v):
return [v * 0.99, v * 1.01]
def unbound(v):
return [v, v * 100.0]
def upper(v):
return [0, max(v, 0.1)]
return makeConverter().convertDict(
makeElements(
energy=(relaxed(energyPerDay), 'kcal'),
water=(relaxed(waterPerDay), 'kg'),
protein=(relaxed(proteinPerDay), 'g'),
fat=(relaxed(fatPerDay), 'g'),
fatSat=(upper(fatSatMaxPerDay), 'g'),
carb=([carbPerDay,
carbPerDay * 1.5], 'g'), # increased to meet energy needs
sugar=(upper(sugarMaxPerDay), 'g'),
sodium=([sodiumPerDay, sodiumMaxPerDay], 'mg'),
chol=(upper(cholMaxPerDay), 'mg'),
fiber=(relaxed(fiberPerDay), 'g'),
potassium=(unbound(potassiumPerDay), 'mg'),
iron=([ironPerDay, ironMaxPerDay], 'mg'),
calcium=([calciumPerDay, calciumMaxPerDay], 'mg'),
vitaminA=(unbound(vitaminAPerDay), 'RAE'),
retinol=(upper(retinolMaxPerDay), 'mcg'),
vitaminC=([vitaminCPerDay, vitaminCMaxPerDay], 'mg'),
vitaminD=([vitaminDPerDay, vitaminDMaxPerDay], 'mcg'),
vitaminE=(unbound(vitaminEPerDay), 'mg'),
vitaminESup=(upper(vitaminESupMaxPerDay), 'mg'),
vitaminK=(relaxed(vitaminKPerDay), 'mcg'),
thiamin=(relaxed(thiaminPerDay), 'mg'),
riboflavin=(relaxed(riboflavinPerDay), 'mg'),
niacin=(unbound(niacinPerDay), 'mg'),
niacinSup=(upper(niacinSupMaxPerDay), 'mg'),
vitaminB6=([vitaminB6PerDay, vitaminB6MaxPerDay], 'mg'),
folate=(unbound(folatePerDay), 'DFE'),
folateSup=(upper(folateSupMaxPerDay), 'DFE'),
vitaminB12=(relaxed(vitaminB12PerDay), 'mcg'),
pantothenicAcid=(relaxed(pantothenicAcidPerDay), 'mg'),
biotin=(relaxed(biotinPerDay), 'mcg'),
choline=([cholinePerDay, cholineMaxPerDay], 'mg'),
chromium=(relaxed(chromiumPerDay), 'mcg'),
copper=([copperPerDay, copperMaxPerDay], 'mcg'),
fluoride=([fluoridePerDay, fluorideMaxPerDay], 'mg'),
iodine=([iodinePerDay, iodineMaxPerDay], 'mcg'),
magnesium=(unbound(magnesiumPerDay), 'mg'),
magnesiumSup=(upper(magnesiumSupMaxPerDay), 'mg'),
manganese=([manganesePerDay, manganeseMaxPerDay], 'mg'),
molybdenum=([molybdenumPerDay, molybdenumMaxPerDay], 'mcg'),
phosphorus=([phosphorusPerDay, phosphorusMaxPerDay], 'mg'),
selenium=([seleniumPerDay, seleniumMaxPerDay], 'mcg'),
zinc=([zincPerDay, zincMaxPerDay], 'mg'),
boron=(upper(boronMaxPerDay), 'mg'),
nickel=(upper(nickelMaxPerDay), 'mg'),
silicon=(upper(siliconMaxPerDay), 'mg'),
vanadium=(upper(vanadiumMaxPerDay), 'mg')),
makeProductUnits()['elements'])
def elementsPriority():
return dict([(k, 1) for k in makeElements().keys()])
