Frank’s secret system for lazily topping the nutrient density leaderboard (with photos of his winning meals)
Competition at the top of the nutrient density leaderboard was fierce in our June 2020 Nutritional Optimisation Masterclass!
While Camilla put up a good fight, she was just pipped at the post by 0.1% by newcomer Frank Platteau who is a computational linguist from Belgium.
Frank’s validated record-breaking micronutrient fingerprint is shown below. While we designed the Optimal Nutrient Intake Score to be impossible to achieve 100%, Frank nearly cracked it!
As they say, the proof is in the pudding. During the Masterclass, Frank dropped 3.5 kg or 7.7 lbs. Even better, he lost 4.0 kg of fat and gained 300 g of lean mass with very moderate resistance and aerobic training! To celebrate his win, he ordered some home gym gear to start building lean more lean mass.
After the Masterclass, Frank shared his process with the group in the following post.
I started this masterclass while already following a high protein ketogenic diet so there was a lot of learning I did not have to do.
I wanted to lose visceral fat to help stabilise my diabetes, so I basically started a Protein Sparing Modified Fast diet where I would eat as little fat as possible.
The first couple of weeks, everything went pretty well, and I was able to get a good score. But I became frustrated as I had to work hard to keep getting those high scores and work even harder to cook all these nutrient-dense meals. And I would get up early every day to anxiously check my score on the leaderboard.
So one Sunday morning I was fed up with all this work and decided to hack my way into getting high scores without having to do a lot of searching and logging in Cronometer, without having to do a lot of daily weighing and cooking, in short, without being inclined to shoot myself through the temple day after day. So I came up with the following requirements:
- define generic recipe templates that I could copy from one day to the next in Cronometer
- eat the same things every day, but at the same time as diverse as possible so that all my nutrition goals were reached, day after day while keeping those same generic recipes.
- make as many cooking preparations in advance, and keep cooking extremely simple
And I had to squeeze all of this in around 1,300 kcal per day.
So I looked for lists of the highest density foods on the internet and in the end combined them into the following recipes:
- a seafood salad for lunch with different types of greens and various types of seafood: wild-caught salmon with skin and bone (for calcium), trout, white fish, oysters (for zinc), and crab. One or two types of seafood would not get me the nutrients I needed. Everything was obviously in very moderate quantities.
- a veggie stew containing all high nutrient density vegetables in the known universe, including spinach, broccoli raab, kale, chard, red bell peppers (for vitamin C), etc.
- a meat stew with ground beef, beef kidney and liver, and chicken (a.o. vitamin B)
- a dessert consisting of yoghurt, raspberries, and every seed in the known universe (a.o. for vitamin E)
- a cheat category with water high in minerals, tea, coffee, and (lo) salt
In order to keep calories low, I fried the meat in a Tefal pan without oil and used high quality, organic chicken broth to prepare the stews. For the salad, I combined non-fat Greek yoghurt with vinegar and herbs.
Ah yes, there was also a “snack” consisting of one Brazil nut for selenium. Couldn’t afford more.
So this is what I came up with in Cronometer. Every day I could just copy the recipes from the previous day. Took me 10 seconds. Sometimes I ate less and reduced recipes to half, but that was it.
In the end, the system was very efficient: the stews I prepared in advance, and I put daily portions in the freezer. The seafood salad never took long to make. The white fish was also cooked in advance. The rest was canned.
I know this is a lot. I know I have an obsessive mind. But I also know that moderation is for losers.
Thanks Frank for sharing your system!
Frank’s favourite foods during the final week of the Masterclass are shown below in order of calories.
We’ve now built an automated system to help people identify their Optimal 30 foods and meals that they enjoy and provide the nutrients they need. We can’t wait for people to put it into practice in the next 6 Week Nutritional Optimisation Masterclass which starts on 22 August 2020.
If you want to see what this looks like in photos, Frank was also kind enough to share photos of all his meals!
We love seeing how people create nutrient-dense meals to suit their own tastes in their own context.
Want to be part of the next masterclass?
You can join in the next Six Week Nutritional Optimisation Masterclass which will be commencing Saturday 22 August 2020. Sign up here to get the early bird discount! We can’t wait to see what will happen on your journey towards nutritional optimisation!