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Diet Evaluation Logs

2016

by Gary F. Zeolla

These logs are continued from Diet Evaluation Logs - 2015. 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.

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, 54). But I adjusted some of them to levels I believe are better for me. These numbers are based on my current weight being 121.4 pounds on 1/1/16 and my goal of weighing 123.0 on 2/26/16. That is one week before I weigh in for a powerlifting contest, for which I will then be cutting down to the 114 pound weigh class. After the March 5 contest, 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.

DietPower's default values are as follows:

Calories – 2346 (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 – 83.1 g – 32%  (desired range: 30-35%)
Carb – 253.5 g – 43%  (desired range: 40-45%)
Protein – 148.8 g – 25%

Type of Fat – Grams – % of Total Fat – % of Calories:
Saturated Fat – 20.5 g – 25% – 8%
Polyunsaturated Fat – 20.5 g – 25% – 8%
Monounsaturated Fat – 41.0 g – 50% – 16%
Trans Fat – 0 g – 0% (unchanged)

Sugar – Grams – % of Total Carbs – % of Calories:
Sugars – 76.6 g – 30%  – 13%
Alcohol – 0 – 0%  (unchanged)

Nutrient – Amount:
Cholesterol – 600 mg
Sodium – 3,000 mg
Potassium – 4,700 mg (not changed)
Dietary Fiber – 40 g
Water – 96 fluid ounces

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 2016

Bodyweight:
1/1/16 - 121.4
1/31/16 - 120.6

Calories – 2289 – 86%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 85 g – 90% – 31%
Carb – 271 g – 94% – 43%
Protein – 158 g – 96% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.8 g – 81% – 7.4%
Polyunsaturated Fat – 19.4 g – 83% – 7.6%
Monounsaturated Fat – 36.4 g – 76% – 15.9%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 70.7 g – 81% – 12.3%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 478 mg – 80%
Sodium – 2769 mg – 92%
Potassium – 4842 mg – 103%
Dietary Fiber – 49.9 g – 125%
Water – 114 fl. oz. – 119%

Nutrient – Amount – % of PDA:
Vitamin A – 1697 mcg – 189%
Vitamin C – 258 mg – 287%
Calcium – 1388 mg – 116%
Iron – 22.7 mg – 284% 

Vitamin D – 398 IU – 99%
Vitamin E – 33.4 IU – 152%
Thiamin – 1902 mcg – 159%
Riboflavin – 3072 mcg – 236%
Niacin – 25.0 mg – 157%
Vitamin B6 – 2982 mcg – 175%
Folate – 623 mcg – 156%
Vitamin B12 – 9.6 mcg – 400%

Phosphorus – 2252 mg – 322%
Magnesium – 653 mg – 156%
Zinc – 15.8 mg – 144%
Copper – 2191 mcg – 244%
Manganese – 5.87 mg – 255%
Selenium – 160 mcg – 290%

Nutrition Quotient:
156, Genius

I lost a little bit of weight, so DietPower has me as not eating enough. But it is really due to training harder and longer with a contest fast approaching. But I do need to slightly increase my caloric intake to accommodate the added work load, until I start cutting weight at the end of February.

February 2016

Bodyweight:
1/31/16 - 120.6
2/29/16 - 119.9

Calories – 2192 – 96%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 78.4 g – 97% – 29%
Carb – 262 g – 106% – 44%
Protein – 158 g – 118% – 27%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 17.4 g – 87% – 7.1%
Polyunsaturated Fat – 18.6 g – 93% – 7.6%
Monounsaturated Fat – 33.3 g – 81% – 13.6%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 72.4 g – 97% – 13.2%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 567 mg – 94%
Sodium – 2889 mg – 96%
Potassium – 4742 mg – 91%
Dietary Fiber – 49.2 g – 123%
Water – 106 fl. oz. – 110%

Nutrient – Amount – % of PDA:
Vitamin A – 1659 mcg – 184%
Vitamin C – 246 mg – 273%
Calcium – 1315 mg – 110%
Iron – 20. mg – 251% 

Vitamin D – 429 IU – 107%
Vitamin E – 36.1 IU – 164%
Thiamin – 1927 mcg – 161%
Riboflavin – 3199 mcg – 246%
Niacin – 23.4 mg – 146%
Vitamin B6 – 3018 mcg – 178%
Folate – 608 mcg – 178%
Vitamin B12 – 9.5 mcg – 395%

Phosphorus – 2190 mg – 313%
Magnesium – 613 mg – 146%
Zinc – 15.2 mg – 128%
Copper – 2071 mcg – 230%
Manganese – 5.46 mg – 237%
Selenium – 146 mcg – 265%

Nutrition Quotient:
172, Genius

 

March 2016

Bodyweight:
2/29/16 - 119.9
3/30/16 - 120.2

Calories – 2180 – 107%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 77.7 g – 107% – 30%
Carb – 255 g – 115% – 43%
Protein – 158 g – 124% – 27%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.1 g – 101% – 7.5%
Polyunsaturated Fat – 17.9 g – 100% – 7.4%
Monounsaturated Fat – 32.1 g – 87% – 13.2%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 70.2 g – 105% – 12.9%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 585 mg – 97%
Sodium – 2702 mg – 90%
Potassium – 4721 mg – 100%
Dietary Fiber – 44.2 g – 111%
Water – 104 fl. oz. – 108%

Nutrient – Amount – % of PDA:
Vitamin A – 2064 mcg – 229%
Vitamin C – 256 mg – 284%
Calcium – 1263 mg – 105%
Iron – 18.8 mg – 235% 

Vitamin D – 383 IU – 96%
Vitamin E – 34.8 IU – 158%
Thiamin – 1765 mcg – 147%
Riboflavin – 3035 mcg – 233%
Niacin – 25.2 mg – 157%
Vitamin B6 – 2959 mcg – 174%
Folate – 541 mcg – 135%
Vitamin B12 – 9.16 mcg – 382%

Phosphorus – 2147 mg – 307%
Magnesium – 587 mg – 140%
Zinc – 14.6 mg – 133%
Copper – 1917 mcg – 213%
Manganese – 5.62 mg – 244%
Selenium – 161 mcg – 293%

Nutrition Quotient:
138, A++

This month got messed up due to competing in a powerlifting contest on March 5. The week prior to that I lost 6.4 pounds, 4.0 of it coming in the last 24 hours. I then at lots the day of weigh-ins and of the contest, then took a week off of lifting after the contest. All of this confused DietPower, so its recommended numbers are off.

April 2016

Bodyweight:
3/30/16 - 120.2
4/26/16 - 121.6

Calories – 2292 – 108%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 83.4 g – 111% – 30%
Carb – 272 g – 118% – 44%
Protein – 162 g – 122% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.4 g – 99% – 7.2%
Polyunsaturated Fat – 20.5 g – 110% – 8.0%
Monounsaturated Fat – 35.3 g – 92% – 13.9%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 75.2 g – 108% – 13.1%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 622 mg – 104%
Sodium – 2993 mg – 100%
Potassium – 4854 mg – 103%
Dietary Fiber – 49.4 g – 123%
Water – 112 fl. oz. – 117%

Nutrient – Amount – % of PDA:
Vitamin A – 1903 mcg – 211%
Vitamin C – 288 mg – 319%
Calcium – 1334 mg – 111%
Iron – 20.1 mg – 251% 

Vitamin D – 469 IU – 117%
Vitamin E – 38.8 IU – 176%
Thiamin – 1961 mcg – 163%
Riboflavin – 3223 mcg – 248%
Niacin – 25.8 mg – 161%
Vitamin B6 – 3036 mcg – 179%
Folate – 612 mcg – 153%
Vitamin B12 – 10.3 mcg – 430%

Phosphorus – 2114 mg – 316%
Magnesium – 627 mg – 149%
Zinc – 14.8 mg – 135%
Copper – 2180 mcg – 242%
Manganese – 6.06 mg – 263%
Selenium – 151 mcg – 275%

Nutrition Quotient:
141, Genius

I gained a little weight this month, which is a good things. I wanted to trained at a higher bodyweight. But I have to be careful not to get too far from 114.5. But the added calories increased all of nutrient levels, thus giving me the "Genius" rating.

 

May 2016

 

Bodyweight:
5/2/16 - 121.4
6/1/16 - 122.4

Calories – 2253 – 104%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 81.3 g – 106% – 30%
Carb – 272 g – 116% – 44%
Protein – 157 g – 116% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.5 g – 97% – 7.4%
Polyunsaturated Fat – 19.9 g – 100% – 7.9%
Monounsaturated Fat – 34.8 g – 89% – 13.9%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 76.8 g – 108% – 13.6%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 586 mg – 98%
Sodium – 2820 mg – 94%
Potassium – 4991 mg – 106%
Dietary Fiber – 48.6 g – 121%
Water – 110 fl. oz. – 114%

Nutrient – Amount – % of PDA:
Vitamin A – 1852 mcg – 206%
Vitamin C – 275 mg – 306%
Calcium – 1314 mg – 110%
Iron – 19.8 mg – 247%
Vitamin D – 415 IU – 104%
Vitamin E – 38.5 IU – 175%
Thiamin – 1873 mcg – 156%
Riboflavin – 3173 mcg – 244%
Niacin – 23.5 mg – 147%
Vitamin B6 – 2960 mcg – 174%
Folate – 576 mcg – 144%
Vitamin B12 – 10.2 mcg – 423%
Phosphorus – 2176 mg – 311%
Magnesium – 627 mg – 149%
Zinc – 15.8 mg – 143%
Copper – 2165 mcg – 241%
Manganese – 6.02 mg – 262%
Selenium – 159 mcg – 288%

Nutrition Quotient:
160, Genius

June 2016

Bodyweight:
6/1/16 - 122.4
7/1/16 - 120.5

Calories – 2229 – 97%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 82.1 g – 101% – 31%
Carb – 266 g – 107% – 44%
Protein – 152 g – 107% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.5 g – 93% – 7.5%
Polyunsaturated Fat – 19.7 g – 98% – 8.0%
Monounsaturated Fat – 34.8 g – 85% – 14.0%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 79.1 g – 106% – 14.2%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 582 mg – 97%
Sodium – 2768 mg – 92%
Potassium – 4845 mg – 103%
Dietary Fiber – 47.0 g – 117%
Water – 118 fl. oz. – 123%

Nutrient – Amount – % of PDA:
Vitamin A – 1744 mcg – 194%
Vitamin C – 244 mg – 271%
Calcium – 1331 mg – 111%
Iron – 19.3 mg – 242% 

Vitamin D – 466 IU – 116%
Vitamin E – 39.3 IU – 178%
Thiamin – 1778 mcg – 148%
Riboflavin – 3154 mcg – 243%
Niacin – 22.7 mg – 142%
Vitamin B6 – 2726 mcg – 160%
Folate – 576 mcg – 144%
Vitamin B12 – 9.81 mcg – 409%

Phosphorus – 2193 mg – 313%
Magnesium – 614 mg – 146%
Zinc – 14.7 mg – 134%
Copper – 2074 mcg – 230%
Manganese – 6.33 mg – 275%
Selenium – 147 mcg – 267%

Nutrition Quotient:
169, Genius

I lost weight in the middle of this month due to taking a planned break from training, as I tend to lose my appetite when I'm not lifting.

July 2016

Bodyweight:
7/1/16 - 120.5
8/1/16 - 121.8

Calories – 2211 – 100%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 80.4 g – 103% – 31%
Carb – 266 g – 111% – 44%
Protein – 151 g – 110% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.8 g – 97% – 7.7%
Polyunsaturated Fat – 19.5 g – 101% – 7.9%
Monounsaturated Fat – 34.1 g – 86% – 13.9%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 93.2 g – 115% – 16.9%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 569 mg – 95%
Sodium – 2798 mg – 93%
Potassium – 4873 mg – 104%
Dietary Fiber – 45.5 g – 114%
Water – 119 fl. oz. – 124%

Nutrient – Amount – % of PDA:
Vitamin A – 1851 mcg – 206%
Vitamin C – 256 mg – 285%
Calcium – 1304 mg – 109%
Iron – 19.1 mg – 239% 

Vitamin D – 432 IU – 108%
Vitamin E – 36.7 IU – 167%
Thiamin – 1792 mcg – 149%
Riboflavin – 3056 mcg – 235%
Niacin – 22.1 mg – 138%
Vitamin B6 – 2759 mcg – 162%
Folate – 551 mcg – 138%
Vitamin B12 – 9.6 mcg – 400%

Phosphorus – 2126 mg – 304%
Magnesium – 604 mg – 144%
Zinc – 14.7 mg – 133%
Copper – 2003 mcg – 223%
Manganese – 5.68 mg – 248%
Selenium – 154 mcg – 280%

Nutrition Quotient:
163, Genius

 

August 2016

Bodyweight:
8/1/16 - 121.8
8/31/16 - 122.8

Calories – 2217 – 100%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 81.6 g – 103% – 31%
Carb – 266 g – 110% – 44%
Protein – 151 g – 109% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.0 g – 98% – 7.7%
Polyunsaturated Fat – 19.6 g – 101% – 7.9%
Monounsaturated Fat – 34.2 g – 85% – 13.9%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 80.1 g – 110% – 14.5%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 560 mg – 93%
Sodium – 2825 mg – 94%
Potassium – 4773 mg – 103%
Dietary Fiber – 46.1 g – 115%
Water – 126 fl. oz. – 132%

Nutrient – Amount – % of PDA:
Vitamin A – 1624 mcg – 180%
Vitamin C – 253 mg – 281%
Calcium – 1261 mg – 105%
Iron – 18.9 mg – 237% 

Vitamin D – 414 IU – 103%
Vitamin E – 35.5 IU – 161%
Thiamin – 1829 mcg – 152%
Riboflavin – 3047 mcg – 234%
Niacin – 22.0 mg – 138%
Vitamin B6 – 2766 mcg – 163%
Folate – 572 mcg – 143%
Vitamin B12 – 9.36 mcg – 390%

Phosphorus – 2131 mg – 304%
Magnesium – 605 mg – 144%
Zinc – 14.4 mg – 131%
Copper – 2047 mcg – 227%
Manganese – 5.71 mg – 248%
Selenium – 151 mcg – 275%

Nutrition Quotient:
163, Genius

 

September 2016

Bodyweight:
8/31/16 - 122.8
9/28/16 - 120.2

Calories – 2049 – 93%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 73.1 g – 94% – 30%
Carb – 246 g – 104% – 44%
Protein – 142 g – 104% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 17.3 g – 90% – 7.6%
Polyunsaturated Fat – 16 g – 83% – 7.0%
Monounsaturated Fat – 30.9 g – 78% – 13.6%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 69.4 g – 97% – 13.5%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 428 mg – 71%
Sodium – 2409 mg – 80%
Potassium – 4651 mg – 99%
Dietary Fiber – 42.2 g – 106%
Water – 120 fl. oz. – 125%

Nutrient – Amount – % of PDA:
Vitamin A – 2146 mcg – 238%
Vitamin C – 257 mg – 286%
Calcium – 1139 mg – 95%
Iron – 17.8 mg – 223% 

Vitamin D – 330 IU – 85%
Vitamin E – 27.2 IU – 124%
Thiamin – 1703 mcg – 142%
Riboflavin – 2620 mcg – 202%
Niacin – 23.5 mg – 147%
Vitamin B6 – 2802 mcg – 165%
Folate – 495 mcg – 124%
Vitamin B12 – 8.49 mcg – 354%

Phosphorus – 1996 mg – 285%
Magnesium – 570 mg – 136%
Zinc – 13.6 mg – 124%
Copper – 2020 mcg – 224%
Manganese – 5.65 mg – 246%
Selenium – 146 mcg – 265%

Nutrition Quotient:
149, Genius

This month got a messed up due to cutting weight for a powerlifting contest. The weight of 122.8 pounds on August 31 was the day before I started cutting. I had to weigh 114.6 on September 9 at 9:00 am. It took two tries, but I weighed in just at the weight class limit. But then I was able to get my weight back up to 120.0 by the next morning, the day of the contest, and it has remained at about that since then. To get my weight back up to that level in 24 hours, I ate the following:

Calories: 4,184
Fat: 107 g, 22% of calories
Carbs: 684 g, 62% of calories
Protein: 178, 16% of calories
Sodium: 4,135 mg
Potassium: 6,164 mg

That is almost twice as many calories and more carbs, sodium, and potassium and less fat than I usually consume and more calories, carbs, and sodium than I consumed after weigh-ins at my last contest. That enabled me to gain and weigh the most I ever have post weigh-ins, which helped me have a great day at the contest. For details, see: APF/ AAPF Ohio State Powerlifting Championships - 2016.

 

October 2016

Bodyweight:
10/2/16 - 119.4
10/31/16 - 120.8

Calories – 2222 – 107%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 82.1 g – 110% – 30%
Carb – 270g – 120% – 45%
Protein – 149 g – 115% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.7 g – 103% – 7.6%
Polyunsaturated Fat – 18.8 g – 104% – 7.6%
Monounsaturated Fat – 34.5 g – 92% – 14.0%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 68.5 g – 101% – 12.3%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 469 mg – 78%
Sodium – 2804 mg – 93%
Potassium – 4714 mg – 100%
Dietary Fiber – 48.5 g – 121%
Water – 120 fl. oz. – 125%

Nutrient – Amount – % of PDA:
Vitamin A – 1821 mcg – 202%
Vitamin C – 231 mg – 257%
Calcium – 1336 mg – 111%
Iron – 18.9 mg – 236% 

Vitamin D – 380 IU – 95%
Vitamin E – 32.5 IU – 148%
Thiamin – 1846 mcg – 154%
Riboflavin – 2960 mcg – 228%
Niacin – 22.2 mg – 139%
Vitamin B6 – 2798 mcg – 165%
Folate – 549 mcg – 137%
Vitamin B12 – 8.98 mcg – 374%

Phosphorus – 2149 mg – 307%
Magnesium – 619 mg – 147%
Zinc – 14.0 mg – 147%
Copper – 2096 mcg – 232%
Manganese – 5.85 mg – 254%
Selenium – 147 mcg – 267%

Nutrition Quotient:
136, A++

November 2016

Bodyweight:
10/31/16 - 120.8
11/30/16 - 121.8

Calories – 2312 – 104%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 84.4 g – 107% – 31%
Carb – 277g – 115% – 44%
Protein – 157 g – 114% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.4 g – 100% – 7.6%
Polyunsaturated Fat – 20.3 g – 104% – 7.9%
Monounsaturated Fat – 35.3 g – 108% – 13.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 70.1 g – 96% – 12.1%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 513 mg – 85%
Sodium – 3036 mg – 101%
Potassium – 4805 mg – 102%
Dietary Fiber – 47.9 g – 120%
Water – 122 fl. oz. – 127%

Nutrient – Amount – % of PDA:
Vitamin A – 2062 mcg – 229%
Vitamin C – 254 mg – 282%
Calcium – 1432 mg – 120%
Iron – 20.1 mg – 251% 

Vitamin D – 399 IU – 100%
Vitamin E – 34.1 IU – 155%
Thiamin – 1893 mcg – 158%
Riboflavin – 3102 mcg – 239%
Niacin – 24.2 mg – 151%
Vitamin B6 – 2919 mcg – 172%
Folate – 559 mcg – 140%
Vitamin B12 – 9.77 mcg – 407%

Phosphorus – 2185 mg – 312%
Magnesium – 622 mg – 148%
Zinc – 14.5 mg – 132%
Copper – 2141 mcg – 238%
Manganese – 5.67 mg – 247%
Selenium – 160 mcg – 291%

Nutrition Quotient:
147, Genius

December 2016

Bodyweight:
11/30/16 - 121.8
1/1/17 - 121.6

Calories – 2262 – 103%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 81.7 g – 105% – 30%
Carb – 279g – 118% – 45%
Protein – 153 g – 113% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.3 g – 101% – 7.7%
Polyunsaturated Fat – 18.9 g – 98% – 7.5%
Monounsaturated Fat – 33.9 g – 86% – 13.5%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 75.8 g – 103% – 13.4%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 510 mg – 85%
Sodium – 2747 mg – 92%
Potassium – 4615 mg – 98%
Dietary Fiber – 48.7 g – 122%
Water – 114 fl. oz. – 118%

Nutrient – Amount – % of PDA:
Vitamin A – 1601 mcg – 178%
Vitamin C – 240 mg – 266%
Calcium – 1425 mg – 119%
Iron – 18.8 mg – 235% 

Vitamin D – 425 IU – 106%
Vitamin E – 34.5 IU – 157%
Thiamin – 1822 mcg – 152%
Riboflavin – 3042 mcg – 234%
Niacin – 21.9 mg – 137%
Vitamin B6 – 2685 mcg – 158%
Folate – 585 mcg – 146%
Vitamin B12 – 9.8 mcg – 408%

Phosphorus – 2188 mg – 313%
Magnesium – 619 mg – 147%
Zinc – 13.9 mg – 127%
Copper – 2065 mcg – 230%
Manganese – 5.95 mg – 259%
Selenium – 160 mcg – 290%

Nutrition Quotient:
145, Genius

 

All of 2016

Bodyweight:
1/1/16 - 121.4
1/1/17 - 121.6

Calories – 2226 – 102%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 80.9 g – 104% – 30%
Carb – 267.0 g – 113% – 44%
Protein – 154 g – 113% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 18.5 g – 97% – 7.5%
Polyunsaturated Fat – 19.0 g – 99% – 7.7%
Monounsaturated Fat – 34.1 g – 87% – 13.8%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 74.3 g – 104% – 13.4%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 539 mg – 90%
Sodium – 2797 mg – 93%
Potassium – 4786 mg – 102%
Dietary Fiber – 47.3 g – 118%
Water – 115 fl. oz. – 120%

Nutrient – Amount – % of PDA:
Vitamin A – 1835 mcg – 204%
Vitamin C – 255 mg – 293%
Calcium – 1321 mg – 110%
Iron – 19.5 mg – 244% 

Vitamin D – 411 IU – 103%
Vitamin E – 35.1 IU – 160%
Thiamin – 1841 mcg – 153%
Riboflavin – 3057 mcg – 235%
Niacin – 23.5 mg – 147%
Vitamin B6 – 2867 mcg – 169%
Folate – 571 mcg – 143%
Vitamin B12 – 9.55 mcg – 398%

Phosphorus – 2162 mg – 309%
Magnesium – 613 mg – 146%
Zinc – 14.7 mg – 133%
Copper – 2080 mcg – 231%
Manganese – 5.82 mg – 253%
Selenium – 153 mcg – 279%

Nutrition Quotient:
157, Genius

Diet Evaluation Logs 2016. Copyright 2016 by Gary F. Zeolla.

These logs are continued at: Diet Evaluation Logs - 2017.

These logs were posted after each month.

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

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Nutrition: My Diet Evaluations

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