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Diet Evaluation Logs

2015

by Gary F. Zeolla

These logs are continued from Diet Evaluation Logs - 2014. See the two part article Adjusted Values for Macronutrients, Electrolytes, and Water for why I adjusted some of DietPower's Personal Daily Allowances (PDAs) for these items. And see my book God-given Foods Eating Plan for details on the foods I consume and my general nutritional philosophy. Here I will be posting my monthly diet evaluations. I will be including each month's macronutrients, cholesterol, sodium, potassium, fiber, and all of the vitamins and minerals DietPower records.

I was only including calcium and vitamins D, E and folate, since my intake tended to be borderline on these nutrients, but as of March I am now consuming more than enough of them. That is because of now eating a spinach omelet a couple of times a week. The eggs give me more vitamin D, since they are Eggland's Best Eggs, which have more than most. And the spinach gives me more of the other three nutrients. But  starting in March, I am now including all nutrients as I've seen too many people, especially powerlifters in the forum I participate in, only be concerned about their "macros" with little regard to where they are coming from. But the other nutrients matter just as much as the macronutrients. It simply makes a world of difference if say your carbs come from whole grains, fruits, and vegetables versus soda, sweets, and refined grain products.

Personal Daily Allowances

The Personal Daily Allowances (PDAs) are DietPower's version of the USDA's RDAs (Recommended Dietary Allowances). These are based on my gender and age (male, 53). But I adjusted some of them to levels I believe are better for me. These numbers are based on my current weight being 120.4 pounds on 1/3/15 and my goal of weighing 122.0 on 2/20/15. That is a week before I weigh in for a powerlifting contest, for which I will then be cutting down to the 114 pound weigh class. After February, I will need to set a new weight goal, and that will change the exact grams of recommended fat, carbs, protein, and related nutrients, but the percentages will remain the same. But I will probably keep it at 122.0 and for about 2 months in advance.

DietPower's default values are as follows:

Calories – 2321 (current budget + 30 day exercise average)

Macronutrient – Grams – % of Calories:
Fat – 64.5 g – 25%
Carb – 348.2 g – 60%
Protein – 87.0 g – 15%

Type of Fat – Grams – % of Total Fat – % of Calories:
Saturated Fat – 25.8 g – 40%  – 10%
Polyunsaturated Fat – 19.3 g – 30% – 7.5%
Monounsaturated Fat – 19.3 g – 30% – 7.5%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Total Carbs – % of Calories:
Sugars – 69.6 g – 20% – 12%
Alcohol – 0 – 0% – 0%

Nutrient – Amount:
Cholesterol – 300 mg
Sodium – 1,300 mg
Potassium – 4,700 mg
Dietary Fiber – 30 g
Water – 125 fluid ounces

Unchanged:
Vitamin A – 900 mcg
Vitamin C – 90 mg
Calcium –  1,200 mg
Iron – 8 mg

Vitamin D – 400 IU
Vitamin E – 22 IU
Thiamin – 1,200 mcg (1.2 mg)
Riboflavin – 1,300 mcg (1.3 mg)
Niacin – 16 mg
Vitamin B6 – 1,700 mcg (1.7 mg)
Folate – 400 mcg
Vitamin B12 – 2.4 mcg

Phosphorus – 700 mg
Magnesium – 420 mg
Zinc – 11.0 mg
Copper – 900 mcg (0.9 mg)
Manganese – 2.3 mg
Selenium – 55 mcg

My adjusted values are:

Macronutrient – Grams – % of Calories:
Fat – 72.2 g – 32%  (desired range: 30-35%)
Carb – 250.9 g – 43%  (desired range: 40-45%)
Protein – 144.3 g – 25%

Type of Fat – Grams – % of Total Fat – % of Calories:
Until February 28:
Saturated Fat – 20.2 g – 25% – 8%
Polyunsaturated Fat – 20.6 g – 25% – 8%
Monounsaturated Fat – 41.5 g – 50% – 16%
Trans Fat – 0 g – 0% (unchanged)

Starting in March:
Saturated Fat – 24.8g – 30% – 9.6%
Polyunsaturated Fat – 20.6 g – 25% – 8%
Monounsaturated Fat – 37.6g – 45% – 14%
Trans Fat – 0 g – 0% (unchanged)

Sugar – Grams – % of Total Carbs – % of Calories:
Sugars – 75.8 g – 30%  – 13%
Alcohol – 0 – 0%  (unchanged)

Nutrient – Amount:
Cholesterol – 600 mg
Sodium – 2,300 mg until February 28/ 4,000 mg starting in March
Potassium – 4,700 mg (not changed)
Dietary Fiber – 40 g
Water – 96 fluid ounces (started keeping track on 3/25/15).

The indicated percentages below are based on the adjusted values. The Nutrient Quotient (NQ) is DietPower’s “grade” for my diet, which is also based on the adjusted values.

 

January 2015

Bodyweight:
12/31/14 – 120.0
2/1/15 – 121.4

Calories – 2281 – 103%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 84.2 g – 107% – 31%
Carb – 264 g – 110% – 43%
Protein – 151 g – 110% – 25%

Nutrient – Amount – % of Adjusted PDA:
Saturated Fat – 19.2 g – 99%
Polyunsaturated Fat – 17.9 g –  92%
Monounsaturated Fat – 36.9 g – 84%
Sugars – 70.7 g – 98%

Cholesterol – 439 mg – 73%
Sodium – 1955 – 85%
Potassium – 4,481 – 95%
Dietary Fiber – 42.3 g – 106%

Calcium – 1291 – 108%
Vitamin D – 377 IU – 94%
Vitamin E – 27.7 IU – 126%
Folate – 431 – 108%

Nutrition Quotient:
147, Genius

 

January 21 to February 20, 2015

I am competing in a powerlifting contest on February 28. For it, I will be cutting weight starting on the 21st and weighing in on the 27th. As such, my diet for that week will be very different from normal. Thus I am separating the first three weeks of February and the last week for these diet logs. But DietPower can only give averages for the past week, month, quarter, or year, so this evaluation is for 1/21 to 2/20. To keep the percentages from being out of whack, for this log I changed my bodyweight goal to 122.0 on April 30, which would be for after the contest.

Bodyweight:
1/22/15 – 121.6
2/21/15 – 120.2

Calories – 2301 – 91%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 86.0 g – 96% – 32%
Carb – 262 g – 96% – 43%
Protein – 155 g – 99% – 25%

Nutrient – Amount – % of Adjusted PDA:
Saturated Fat – 19.2 g – 86%
Polyunsaturated Fat – 18.9 g –  85%
Monounsaturated Fat – 37.9 g – 84%
Sugars – 68.1 g – 83%

Cholesterol – 476 mg – 79%
Sodium – 1961 – 85%
Potassium – 4,476 – 95%
Dietary Fiber – 43.5 g – 105%

Calcium – 1283 – 107%
Vitamin D – 373 IU – 93%
Vitamin E – 30.1 IU – 107%
Folate – 468 – 117%

Nutrition Quotient:
153, Genius

My caloric intake is up due to working out harder than I have in a long time while preparing for the contest, with my final heavy workout being on 2/19. DietPower thus adjusted my needed calories upward, but I didn't increase my intake, so I only ate 90% of the recommended calories and thus lost weight. But that made it easier when I began cutting weight.

February 20-26, 2015
Cut Weight Diet

I started cutting weight for my contest on the 21st. Weigh-ins are at 10am on the 27th. But DietPower can only do an average for a week or more, so this average includes the 20th, before I started cutting weight. But even on that day, I was already cutting back some, so this is a good average. To keep the percentages from being out of whack, for this and the next log I changed my bodyweight goal to 120.0 on June 30.

Bodyweight:
1/20/15 – 120.0
2/27/15 – 114.0 (official weigh-in 113.6)

Calories – 1352 – 50%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 44.6 g – 45% – 29%
Carb – 89.9 g – 30% – 26%
Protein – 161 g – 92% – 45%

Nutrient – Amount – % of  Adjusted PDA:
Saturated Fat – 9.9 g – 42%
Polyunsaturated Fat – 12.7 g –  54%
Monounsaturated Fat – 16.8 g – 35%
Sugars – 31.0 g – 35%

Cholesterol – 673 mg – 112%
Sodium – 1806 mg – 79%
Potassium – 3673 mg – 398%
Dietary Fiber – 31.8 g – 54%

Nutrient – Amount – % of  PDA:
Calcium – 988 mg – 82%
Vitamin D – 336 IU – 84%
Vitamin E – 36.0 IU – 163%
Folate – 615 mcg – 154%

Nutrition Quotient:
109, A+

Even with eating only half of my normal calories, I still attainted my desired levels for most nutrients and most importantly for protein. The sodium is a bit misleading, as I increased sodium the first few days, then decreased it as much as possible the last two days. The high cholesterol and folate levels are due to eating an egg-spinach omelet each morning.

 

February 27-28, 2015
Post-weigh in/ contest diet

The 27th was very unique, as after I weighed in at 10 am, I ate as much as I could without making myself sick to get my weight back up as much as possible before the contest the next day. The day of the contest was also very unique, as I ate more for breakfast than usual, then as need be throughout the contest. As such, I am listing these days separately.

Day of weigh-ins:

Bodyweight:
2/27/15 – 114.0
2/28/15 – 117.8

Calories – 3519 – 126%

Macronutrient – Grams – % of Adjusted PDA– % of Calories :
Fat – 93.7 g – 84% – 20%
Carb – 530 g – 175% – 57%
Protein – 161 g – 120% – 23%

Nutrient – Amount – % of Adjusted PDA:
Saturated Fat – 13.8 g – 56%
Polyunsaturated Fat – 13.7 g –  55%
Monounsaturated Fat – 39.4 g – 79%
Sugars – 189.0 g – 206%

Cholesterol – 468 mg – 76%
Sodium – 4706 mg – 205%
Potassium – 6046 mg – 129%
Dietary Fiber – 55.9 g – 140%

Calcium – 1787 mg – 149%
Vitamin D – 185 IU – 46%
Vitamin E – 33.4 IU – 152%
Folate – 440 mcg – 110%

Nutrition Quotient:
134, A++

The very high sugar was due to drinking a quart of orange-carrot juice. Otherwise, I ate three roast beef sandwiches with salsa, half a dozen pancakes with brown rice syrup, and a few miscellaneous other foods. The high carb content was because I was carb loading. But I also wanted fat and cholesterol for enhanced testosterone levels, hence the roast beef.

Contest Day:

Calories – 2994 – 109%

Macronutrient – Grams – % of Adjusted PDA– % of Calories:
Fat – 73.7 g – 76% – 20%
Carb – 440 g – 148% – 55%
Protein – 200 g – 117% – 25%

Nutrient – Amount – % of Adjusted PDA:
Saturated Fat – 13.1 g – 54%
Polyunsaturated Fat – 16.3 g –  67%
Monounsaturated Fat – 31.9 g – 66%
Sugars – 165.0 g – 184%

Cholesterol – 225 mg – 37%
Sodium – 2739 mg – 119%
Potassium – 7256 mg – 154%
Dietary Fiber – 57.4 g – 143%

Nutrient – Amount – % of PDA:
Calcium – 1445 mg – 120%
Vitamin D – 0 IU – 0%
Vitamin E – 14.8 IU – 67%
Folate – 300 mcg – 87%

Nutrition Quotient:
129, A++

Another quart of orange-carrot juice, plus three of my normal pre-workout snacks accounted for much of this day's intake. After the contest, I really wasn't that hungry, so rather than ordering a pizza like I had planned, I just ate some of the food left in my hotel room. For details on how the contest went, see IPA Pennsylvania State Powerlifting Championships - 2015.

March 2015

My tentative plan is to compete again on November 21, 2015. I set my my bodyweight goal to 122.0 pounds on November 13, which is when I will start cutting weight for weigh-ins on November 20. My best training weight is 120-122; less than 120, and I feel sluggish and weak; but more than 122 would make it difficult to cut weight to 114.5 for the contest, so that is my limit.

With this month I started getting more meticulous about recording more accurately my intakes, so I am now listing all of the items DietPower evaluates.

Bodyweight:
2/28/15 – 117.6
4/1/15 – 120.2

Calories – 2273 – 114%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 87.0 g – 123% – 32%
Carb – 247.0 g – 115% – 42%
Protein – 159 g – 128% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.4 g – 92% – 7.7%
Polyunsaturated Fat – 19.7 g – 114% – 7.8%
Monounsaturated Fat – 38.0 g – 118% – 15.0%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 64.0 g – 98% – 11.3%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 579 mg – 96%
Sodium – 2298 mg – 57%
Potassium – 4340 mg – 92%
Dietary Fiber – 41.3 g – 103%
Water – 102 fl. oz. – 107%

Nutrient – Amount – % of PDA:
Vitamin A – 1585 mcg – 176%
Vitamin C – 188 mg – 209%
Calcium – 1360 mg – 113%
Iron – 18.6 mg – 233% 

Vitamin D – 475 IU – 119%
Vitamin E – 37.8 IU – 172%
Thiamin – 1793 mcg – 149%
Riboflavin – 3075 mcg – 237%
Niacin – 24.4 mg – 152%
Vitamin B6 – 2659 mcg – 156%
Folate – 499 mcg – 125%
Vitamin B12 – 10.9 mcg – 454%

Phosphorus – 2162 mg – 309%
Magnesium – 598 mg – 142%
Zinc – 14.8 mg – 134%
Copper – 2018 mcg – 224%
Manganese – 5.54 mg – 241%
Selenium – 147 mcg – 266%

Nutrition Quotient:
142, Genius

The percentages for macronutrients are off because DietPower thinks I'm eating too much. This is because DietPower's recommended caloric levels got messed up when I cut weight. As a result, it is now recommending I eat fewer calories than before that. But my weight is progressing just as I had hoped. Also, I made some changes in my diet during this month, as discussed in the article Adjusted Values for Macronutrients, Electrolytes, and Water.

April 2015

Bodyweight:
4/1/15 – 120.2
5/1/15 – 120.6

Calories – 2368 – 114%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 88.7 g – 105% – 31%
Carb – 272.0 g – 106% – 42%
Protein – 169 g – 114% – 27%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.9 g – 79% – 7.6%
Polyunsaturated Fat – 20.3 g – 98% – 7.7%
Monounsaturated Fat – 38.7 g – 101% – 14.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 67.8 g – 87% – 11.5%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 596 mg – 99%
Sodium – 2609 mg – 65%
Potassium – 4935 mg – 105%
Dietary Fiber – 50.3 g – 126%
Water – 127 fl. oz. – 134%

Nutrient – Amount – % of PDA:
Vitamin A – 1465 mcg – 163%
Vitamin C – 243 mg – 270%
Calcium – 1391 mg – 116%
Iron – 21.0 mg – 262% 

Vitamin D – 453 IU – 113%
Vitamin E – 37.8 IU – 172%
Thiamin – 2094 mcg – 175%
Riboflavin – 3419 mcg – 263%
Niacin – 24.7 mg – 154%
Vitamin B6 – 2986 mcg – 176%
Folate – 564 mcg – 141%
Vitamin B12 – 10.3 mcg – 427%

Phosphorus – 2357 mg – 337%
Magnesium – 635 mg – 151%
Zinc – 16.7 mg – 152%
Copper – 2149 mcg – 239%
Manganese – 5.84 mg – 254%
Selenium – 181 mcg – 330%

Nutrition Quotient:
156, Genius

DietPower has corrected itself and now recognizes that I am eating the correct number of calories. My macros are very close to my goals, and my vitamin and mineral intake is excellent. This all gave me the highest NQ yet for a month.

 

May 2015

Bodyweight:
4/1/15 – 120.6
5/31/15 – 120.0

Calories – 2311 – 100%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 84.7 g – 104% – 30%
Carb – 275.0 g – 110% – 44%
Protein – 160 g – 111% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.4 g – 79% – 7.6%
Polyunsaturated Fat – 19.4 g – 96% – 7.6%
Monounsaturated Fat – 36.1 g – 97% – 14.0%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 80.9 g – 107% – 14.0%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 612 mg – 102%
Sodium – 2631 mg – 66%
Potassium – 4971 mg – 106%
Dietary Fiber – 48.5 g – 121%
Water – 129 fl. oz. – 135%

Nutrient – Amount – % of PDA:
Vitamin A – 1561 mcg – 173%
Vitamin C – 246 mg – 273%
Calcium – 1419 mg – 118%
Iron – 20.3 mg – 253% 

Vitamin D – 499 IU – 125%
Vitamin E – 40.0 IU – 182%
Thiamin – 1886 mcg – 157%
Riboflavin – 3335 mcg – 257%
Niacin – 24.0 mg – 150%
Vitamin B6 – 2943 mcg – 173%
Folate – 618 mcg – 154%
Vitamin B12 – 11.0 mcg – 460%

Phosphorus – 2288 mg – 327%
Magnesium – 636 mg – 151%
Zinc – 15.5 mg – 141%
Copper – 2232 mcg – 248%
Manganese – 5.90 mg – 256%
Selenium – 157 mcg – 286%

Nutrition Quotient:
142, Genius

First Year: June 16, 2014 to June 15, 2015

I have been keeping track of my diet using DietPower for a full year now, so I thought it would be good to present my numbers for this past year, as it gives me a good average of what my diet is really like. However, during the course of this year I did a little experimenting and made a few modifications to my eating plan, as noted in my Adjusted Values article, and those changes will only be partially reflected in the evaluation. But still, this is a good overall average.

Bodyweight:
6/15/14 – 120.4
6/14/15 – 120.2

Calories – 2230 – 95%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 83.7 g – 101% – 32%
Carb – 249.0 g – 99% – 42%
Protein – 151 g – 104% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.8 g – 76% – 7.6%
Polyunsaturated Fat – 18.7 g – 92% – 7.6%
Monounsaturated Fat – 37.0 g – 98% – 14.9%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 68.8 g – 90% – 12.2%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 449 mg – 75%
Sodium – 2062 mg – 52%
Potassium – 4391 mg – 93%
Dietary Fiber – 41.3 g – 103%
Water – 106 fl. oz. – 110%

Nutrient – Amount – % of PDA:
Vitamin A – 1333 mcg – 148%
Vitamin C – 204 mg – 226%
Calcium – 1268 mg – 106%
Iron – 18.5 mg – 231% 

Vitamin D – 359 IU – 90%
Vitamin E – 29.7 IU – 135%
Thiamin – 1825 mcg – 152%
Riboflavin – 2617 mcg – 201%
Niacin – 24.0 mg – 150%
Vitamin B6 – 2689 mcg – 158%
Folate – 453 mcg – 113%
Vitamin B12 – 8.73 mcg – 364%

Phosphorus – 1981 mg – 283%
Magnesium – 574 mg – 137%
Zinc – 14.7 mg – 133%
Copper – 2095 mcg – 233%
Manganese – 5.69 mg – 248%
Selenium – 154 mcg – 279%

Nutrition Quotient:
150, Genius

 

 

June 2015

Bodyweight:
6/3/15 – 121.0
6/28/15 – 120.8

Calories – 2299 – 105%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 84.2 g – 108% – 31%
Carb – 272.0 g – 115% – 43%
Protein – 160 g – 117% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.1 g – 77% – 7.1%
Polyunsaturated Fat – 20.0 g – 104% – 7.8%
Monounsaturated Fat – 36.9 g – 105% – 14.4%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 80.7 g – 113% – 14.0%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 573 mg – 95%
Sodium – 2442 mg – 61%
Potassium – 4956 mg – 105%
Dietary Fiber – 47.4 g – 119%
Water – 125 fl. oz. – 130%

Nutrient – Amount – % of PDA:
Vitamin A – 1398 mcg – 155%
Vitamin C – 235 mg – 261%
Calcium – 1334 mg – 111%
Iron – 20.4 mg – 255% 

Vitamin D – 470 IU – 117%
Vitamin E – 37.9 IU – 172%
Thiamin – 2018 mcg – 168%
Riboflavin – 3331 mcg – 256%
Niacin – 24.7 mg – 154%
Vitamin B6 – 2946 mcg – 173%
Folate – 606 mcg – 151%
Vitamin B12 – 10.3 mcg – 430%

Phosphorus – 2281 mg – 326%
Magnesium – 649 mg – 155%
Zinc – 16.3 mg – 148%
Copper – 2249 mcg – 250%
Manganese – 6.24 mg – 271%
Selenium – 170 mcg – 309%

Nutrition Quotient:
139, A++

DietPower once again thinks I am eating too much,. despite my weight remaining steady. The caloric related percentages are thus off, and my NQ is lower than it should be. Also, the sodium intake is lower than last month as I was experimenting with reducing my salt intake the last week of this month. For details, see the "Update on BP/ Salt Intake" near the end of Adjusted Values: Part Two.

July 2015

Bodyweight:
7/3/15 – 121.4
7/30/15 – 121.4

Calories – 2266 – 99%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 84.2 g – 104% – 31%
Carb – 263.0 g – 107% – 43%
Protein – 159 g – 112% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.2 g – 96% – 7.6%
Polyunsaturated Fat – 19.5 g – 98% – 7.7%
Monounsaturated Fat – 35.9 g – 88% – 14.3%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 79.4 g – 107% – 14.0%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 609 mg – 101%
Sodium – 2796 mg – 93%
Potassium – 4835 mg – 103%
Dietary Fiber – 45.8 g – 115%
Water – 120 fl. oz. – 125%

Nutrient – Amount – % of PDA:
Vitamin A – 1419 mcg – 158%
Vitamin C – 214 mg – 238%
Calcium – 1354 mg – 113%
Iron – 20.0 mg – 250% 

Vitamin D – 471 IU – 118%
Vitamin E – 38.7 IU – 176%
Thiamin – 1959 mcg – 163%
Riboflavin – 3433 mcg – 264%
Niacin – 23.1 mg – 144%
Vitamin B6 – 2871 mcg – 169%
Folate – 578 mcg – 145%
Vitamin B12 – 10.3 mcg – 430%

Phosphorus – 2275 mg – 325%
Magnesium – 611 mg – 145%
Zinc – 16.0 mg – 145%
Copper – 2068 mcg – 230%
Manganese – 5.82 mg – 253%
Selenium – 164 mcg – 299%

Nutrition Quotient:
160, Genius

I re-adjusted the sat fat from 30% of total fat to  25% and the sodium from 4,000 mg to 3,000 mg as that is more in line with what I actually eat and is working well for me.

August 2015

Bodyweight:
7/30/15 – 121.4
8/28/15 - 122.2

Calories – 2222 – 101%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 82.8 g – 107% – 31%
Carb – 254.0 g – 108% – 42%
Protein – 160 g – 117% – 27%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.5 g – 97% – 7.5%
Polyunsaturated Fat – 18.8 g – 98% – 7.6%
Monounsaturated Fat – 35.2 g – 89% – 14.2%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 68.6 g – 96% – 12.3%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 592 mg – 99%
Sodium – 3034 mg – 101%
Potassium – 4805 mg – 102%
Dietary Fiber – 46.4 g – 116%
Water – 122 fl. oz. – 128%

Nutrient – Amount – % of PDA:
Vitamin A – 1246 mcg – 138%
Vitamin C – 208 mg – 231%
Calcium – 1279 mg – 107%
Iron – 19.8 mg – 248% 

Vitamin D – 476 IU – 119%
Vitamin E – 37.3 IU – 170%
Thiamin – 1844 mcg – 154%
Riboflavin – 3310 mcg – 255%
Niacin – 23.7 mg – 148%
Vitamin B6 – 2896 mcg – 170%
Folate – 565 mcg – 141%
Vitamin B12 – 11.3 mcg – 471%

Phosphorus – 2279 mg – 326%
Magnesium – 616 mg – 147%
Zinc – 16.3 mg – 147%
Copper – 2111 mcg – 235%
Manganese – 5.82 mg – 253%
Selenium – 165 mcg – 300%

Nutrition Quotient:
164, Genius

 

September 2015

Bodyweight:
8/28/15 - 122.2
9/30/18 - 121.6

Calories – 2154 – 92%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 79.8 g – 96% – 30%
Carb – 256.0 g – 101% – 44%
Protein – 151 g – 103% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 17.6 g – 86% – 7.4%
Polyunsaturated Fat – 18.4 g – 90% – 7.7%
Monounsaturated Fat – 34.5 g – 82% – 14.5%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 75.3 g – 98% – 14.0%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 580 mg – 97%
Sodium – 3071 mg – 102%
Potassium – 4809 mg – 102%
Dietary Fiber – 47.9 g – 120%
Water – 117 fl. oz. – 122%

Nutrient – Amount – % of PDA:
Vitamin A – 1460 mcg – 162%
Vitamin C – 239 mg – 266%
Calcium – 1336 mg – 111%
Iron – 19.8 mg – 248% 

Vitamin D – 493 IU – 123%
Vitamin E – 37.6 IU – 171%
Thiamin – 1881 mcg – 157%
Riboflavin – 3199 mcg – 246%
Niacin – 22.8 mg – 142%
Vitamin B6 – 2780 mcg – 164%
Folate – 583 mcg – 146%
Vitamin B12 – 10.4 mcg – 432%

Phosphorus – 2197 mg – 314%
Magnesium – 610 mg – 145%
Zinc – 15.1 mg – 137%
Copper – 2034 mcg – 226%
Manganese – 5.76 mg – 250%
Selenium – 151 mcg – 274%

Nutrition Quotient:
175, Genius

October 2015

Bodyweight:
9/30/18 - 121.6
11/1/15 - 121.0

Calories – 2193 – 105%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 79.6 g – 106% – 29%
Carb – 260.0 g – 115% – 44%
Protein – 159 g – 122% – 27%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 17.0 g – 93% – 7.0%
Polyunsaturated Fat – 18.9 g – 103% – 7.8%
Monounsaturated Fat – 33.4 g – 89% – 13.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 66.7 g – 97% – 12.2%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 537 mg – 89%
Sodium – 2649 mg – 88%
Potassium – 4774 mg – 102%
Dietary Fiber – 48.7 g – 122%
Water – 118 fl. oz. – 123%

Nutrient – Amount – % of PDA:
Vitamin A – 1517 mcg – 169%
Vitamin C – 216 mg – 240%
Calcium – 1402 mg – 117%
Iron – 19.7 mg – 246% 

Vitamin D – 470 IU – 117%
Vitamin E – 35.3 IU – 161%
Thiamin – 1794 mcg – 150%
Riboflavin – 3068 mcg – 236%
Niacin – 26.4 mg – 165%
Vitamin B6 – 2933 mcg – 173%
Folate – 586 mcg – 146%
Vitamin B12 – 10.7 mcg – 445%

Phosphorus – 2242 mg – 320%
Magnesium – 622 mg – 148%
Zinc – 14.6 mg – 132%
Copper – 2052 mcg – 228%
Manganese – 5.49 mg – 239%
Selenium – 161 mcg – 292%

Nutrition Quotient:
151, Genius

I reduced slightly my egg intake during this month. That reduced my cholesterol and vitamins D and E intakes slightly. See Annual Physical Exam - 2015 for details.

November 2015

Bodyweight:
11/1/15 - 121.0
11/30/15 - 121.4

Calories – 2198 – 93%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 82.4 g – 98% – 31%
Carb – 261.0 g – 102% – 44%
Protein – 151 g – 103% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.0 g – 92% – 7.8%
Polyunsaturated Fat – 18.8 g – 91% – 7.7%
Monounsaturated Fat – 34.9 g – 92% – 14.3%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 64.3 g – 83% – 11.7%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 476 mg – 79%
Sodium – 2759 mg – 92%
Potassium – 4666 mg – 99%
Dietary Fiber – 47.6 g – 119%
Water – 118 fl. oz. – 123%

Nutrient – Amount – % of PDA:
Vitamin A – 1767 mcg – 196%
Vitamin C – 218 mg – 242%
Calcium – 1368 mg – 114%
Iron – 20.3 mg – 254% 

Vitamin D – 380 IU – 95%
Vitamin E – 32.9 IU – 150%
Thiamin – 1831 mcg – 153%
Riboflavin – 3033 mcg – 233%
Niacin – 21.6 mg – 135%
Vitamin B6 – 2706 mcg – 159%
Folate – 570 mcg – 142%
Vitamin B12 – 9.52 mcg – 397%

Phosphorus – 2182 mg – 312%
Magnesium – 621 mg – 148%
Zinc – 15.3 mg – 139%
Copper – 2128 mcg – 237%
Manganese – 5.72 mg – 249%
Selenium – 155 mcg – 282%

Nutrition Quotient:
157, Genius

 

December 2015

Bodyweight:
11/30/15 - 121.4
1/1/16 - 121.4

Calories – 2191 – 93%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 81.9 g – 99% – 31%
Carb – 260.0 g – 102% – 43%
Protein – 151 g – 104% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 17.7 g – 86% – 7.3%
Polyunsaturated Fat – 19.1 g – 93% – 7.8%
Monounsaturated Fat – 35.9 g – 85% – 14.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 71.4 g – 93% – 13.0%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 477 mg – 79%
Sodium – 2518 mg – 84%
Potassium – 4595 mg – 98%
Dietary Fiber – 47.6 g – 119%
Water – 112 fl. oz. – 117%

Nutrient – Amount – % of PDA:
Vitamin A – 1721 mcg – 191%
Vitamin C – 252 mg – 280%
Calcium – 1304 mg – 109%
Iron – 20.0 mg – 250% 

Vitamin D – 390 IU – 97%
Vitamin E – 34.3 IU – 156%
Thiamin – 1894 mcg – 158%
Riboflavin – 3012 mcg – 232%
Niacin – 25.4 mg – 159%
Vitamin B6 – 2805 mcg – 165%
Folate – 553 mcg – 138%
Vitamin B12 – 9.85 mcg – 410%

Phosphorus – 2234 mg – 319%
Magnesium – 641 mg – 153%
Zinc – 15.5 mg – 140%
Copper – 22423 mcg – 249%
Manganese – 6.12 mg – 266%
Selenium – 153 mcg – 279%

Nutrition Quotient:
151, Genius

 

All of 2015

Bodyweight:
11/1/15 - 121.0
1/1/16 - 121.4

Calories – 2242 – 96%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 82.9 g – 100% – 31%
Carb – 260.0 g – 103% – 43%
Protein – 158 g – 108% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.5 g – 90% – 7.4%
Polyunsaturated Fat – 19.0 g – 93% – 7.6%
Monounsaturated Fat – 35.8 g – 85% – 14.4%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 71.3 g – 93% – 12.7%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 549 mg – 91%
Sodium – 2573 mg – 86%
Potassium – 4716 mg – 100%
Dietary Fiber – 46.1 g – 115%
Water – 116 fl. oz. – 121%

Nutrient – Amount – % of PDA:
Vitamin A – 1555 mcg – 173%
Vitamin C – 225 mg – 250%
Calcium – 1339 mg – 112%
Iron – 19.7 mg – 246% 

Vitamin D – 441 IU – 110%
Vitamin E – 35.8 IU – 163%
Thiamin – 1899 mcg – 158%
Riboflavin – 3171 mcg – 244%
Niacin – 23.9 mg – 149%
Vitamin B6 – 2834 mcg – 157%
Folate – 555 mcg – 139%
Vitamin B12 – 10.3 mcg – 429%

Phosphorus – 2215 mg – 317%
Magnesium – 615 mg – 146%
Zinc – 15.5 mg – 141%
Copper – 2110 mcg – 235%
Manganese – 5.82 mg – 253%
Selenium – 161 mcg – 292%

Nutrition Quotient:
170, Genius

These logs are continued at: Diet Evaluation Logs - 2016.

Diet Evaluation Logs 2015. Copyright 2015 by Gary F. Zeolla.

These logs were posted after each month.

Powerlifting and Strength Training
Powerlifting and Strength Training: My Diet/ Eating Plan

Nutrition
Nutrition: My Diet Evaluations

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