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Diet Evaluation Logs

2017

by Gary F. Zeolla

These logs are continued from Diet Evaluation Logs - 2016. 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.

DietPower's default values are as follows:

Calories – 2193 (current budget + 30 day exercise average)

Macronutrient – Grams – % of Calories:
Fat – 60.92 g – 25%
Carb – 329 g – 60%
Protein – 82.24 g – 15%

Type of Fat – Grams – % of Total Fat – % of Calories:
Saturated Fat – 24.37 g – 40%  – 10%
Polyunsaturated Fat – 18.28 g – 30% – 7.5%
Monounsaturated Fat – 18.28 g – 30% – 7.5%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Total Carbs – % of Calories:
Sugars – 65.79 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 – 77.68 g – 32%  (desired range: 30-35%)
Carb – 237.0 g – 43%  (desired range: 40-45%)
Protein – 136.3 g – 25%

Type of Fat – Grams – % of Total Fat – % of Calories:
Saturated Fat – 19.16 g – 25% – 8%
Polyunsaturated Fat – 20.5 g – 25% – 8%
Monounsaturated Fat – 39.37 g – 50% – 16%
Trans Fat – 0 g – 0% (unchanged)

Sugar – Grams – % of Total Carbs – % of Calories:
Sugars – 71.57 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 – 125 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 2017

Bodyweight:
1/1/17 - 121.6
2/1/17 - 121.2

Calories – 2277 – 97%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 83.3 g – 100% – 30%
Carb – 278 g – 110% – 45%
Protein – 152 g – 104% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.3 g – 94% – 7.6%
Polyunsaturated Fat – 19.9 g – 97% – 7.9%
Monounsaturated Fat – 34.9 g – 83% – 13.8%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 77.4 g – 101% – 13.6%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 510 mg – 85%
Sodium – 2951 mg – 98%
Potassium – 4783 mg – 102%
Dietary Fiber – 49.3 g – 123%
Water – 117 fl. oz. – 94%

Nutrient – Amount – % of PDA:
Vitamin A – 1788 mcg – 199%
Vitamin C – 274 mg – 305%
Calcium – 1434 mg – 120%
Iron – 19.9 mg – 248% 

Vitamin D – 405 IU – 101%
Vitamin E – 35 IU – 159%
Thiamin – 1858 mcg – 155%
Riboflavin – 3076 mcg – 237%
Niacin – 24.7 mg – 154%
Vitamin B6 – 2878 mcg – 169%
Folate – 638 mcg – 160%
Vitamin B12 – 9.32 mcg – 388%

Phosphorus – 2185 mg – 312%
Magnesium – 636 mg – 152%
Zinc – 14.5 mg – 132%
Copper – 2085 mcg – 232%
Manganese – 6.18 mg – 269%
Selenium – 155 mcg – 282%

Nutrition Quotient:
153, Genius

 

February 2017

Bodyweight:
2/1/17 - 121.2
3/1/17 - 119.8

Calories – 2229 – 97%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 81.8 g – 100% – 31%
Carb – 261 g – 104% – 43%
Protein – 158 g – 109% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.9 g – 98% – 8.0%
Polyunsaturated Fat – 19.0 g – 94% – 7.7%
Monounsaturated Fat – 33.7 g – 81% – 13.6%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 76.9 g – 102% – 13.8%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 544 mg – 91%
Sodium – 2887 mg – 96%
Potassium – 4861 mg – 103%
Dietary Fiber – 46.7 g – 117%
Water – 119 fl. oz. – 95%

Nutrient – Amount – % of PDA:
Vitamin A – 1813 mcg – 202%
Vitamin C – 288 mg – 320%
Calcium – 1432 mg – 119%
Iron – 19.6 mg – 245% 

Vitamin D – 416 IU – 104%
Vitamin E – 35.2 IU – 160%
Thiamin – 1822 mcg – 152%
Riboflavin – 3049 mcg – 235%
Niacin – 25.8 mg – 162%
Vitamin B6 – 2948 mcg – 173%
Folate – 564 mcg – 141%
Vitamin B12 – 10.0 mcg – 418%

Phosphorus – 2174 mg – 311%
Magnesium – 617 mg – 145%
Zinc – 15 mg – 136%
Copper – 2090 mcg – 232%
Manganese – 5.48 mg – 238%
Selenium – 165 mcg – 301%

Nutrition Quotient:
162, Genius

The ending of this month got a bit messed up as I was already cutting weight for a powerlifting contest on march 4, 2017. But I still got one of my highest NQs ever.

 

March 2017

Bodyweight:
3/1/17 - 119.8
3/31/17 - 118.6

Calories – 2135 – 105%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 76.0 g – 104% – 30%
Carb – 257 g – 115% – 44%
Protein – 148 g – 115% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.0 g – 105% – 8.0%
Polyunsaturated Fat – 16.1 g – 89% – 6.9%
Monounsaturated Fat – 31.4 g – 85% – 13.2%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 71.3 g – 105% – 13.4%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 446 mg – 74%
Sodium – 2837 mg – 95%
Potassium – 4668 mg – 99%
Dietary Fiber – 44.7 g – 112%
Water – 117 fl. oz. – 93%

Nutrient – Amount – % of PDA:
Vitamin A – 2831 mcg – 315%
Vitamin C – 258 mg – 287%
Calcium – 1383 mg – 115%
Iron – 18.9 mg – 236% 

Vitamin D – 316 IU – 79%
Vitamin E – 28.8 IU – 131%
Thiamin – 1717 mcg – 143%
Riboflavin – 2784 mcg – 214%
Niacin – 24.4 mg – 152%
Vitamin B6 – 2897 mcg – 170%
Folate – 551 mcg – 138%
Vitamin B12 – 8.69 mcg – 362%

Phosphorus – 1982 mg – 283%
Magnesium – 591 mg – 141%
Zinc – 14.3 mg – 130%
Copper – 1615 mcg – 213%
Manganese – 5.73 mg – 249%
Selenium – 162 mcg – 295%

Nutrition Quotient:
126, A++

This entire month got a messed up for several reasons. First was my powerlifting contest on March 4. Then the following week I did not work out but instead mostly did lots of washing from the contest. As a result, I got sick (see Rough Week Post-Contest). Then when I started to train again, I was doing backoff not hard workouts. Then just as I was ready to get back into hard training, my Mom went to be with the LORD. All of those events kept me from normal training and thus my normal diet. But hopefully, things are calmed down now, and I will get back on my normal training and nutrition program.

 

April 2017

Bodyweight:
3/31/17 - 118.6
4/29/17 - 120.6

Calories – 2228 – 109%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 83.1 g – 115% – 31%
Carb – 265 g – 121% – 44%
Protein – 151 g – 120% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 20.4 g – 115% – 8.2%
Polyunsaturated Fat – 19.1 g – 109% – 7.7%
Monounsaturated Fat – 34.0 g – 93% – 13.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 74.5 g – 112% – 13.4%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 525 mg – 88%
Sodium – 2840 mg – 95%
Potassium – 4794 mg – 102%
Dietary Fiber – 47.9 g – 120%
Water – 113 fl. oz. – 91%

Nutrient – Amount – % of PDA:
Vitamin A – 1731 mcg – 192%
Vitamin C – 257 mg – 285%
Calcium – 1445 mg – 145%
Iron – 19.3 mg – 242% 

Vitamin D – 395 IU – 66%
Vitamin E – 33.1 IU – 150%
Thiamin – 1821 mcg – 152%
Riboflavin – 3091 mcg – 238%
Niacin – 24.5 mg – 153%
Vitamin B6 – 2842 mcg – 167%
Folate – 587 mcg – 147%
Vitamin B12 – 9.45 mcg – 394%

Phosphorus – 2099 mg – 300%
Magnesium – 622 mg – 148%
Zinc – 14.7 mg – 134%
Copper – 2019 mcg – 224%
Manganese – 5.95 mg – 259%
Selenium – 163 mcg – 297%

Nutrition Quotient:
123, A++

 

May 2017

Bodyweight:
4/29/17 - 120.6
5/31/17 - 122.6

Calories – 2218 – 97%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 79.9 g – 99% – 30%
Carb – 269 g – 109% – 44%
Protein – 155 g – 110% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 20.0 g – 100% – 8.1%
Polyunsaturated Fat – 20.7 g – 104% – 8.4%
Monounsaturated Fat – 30.5 g – 75% – 12.4%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 76.4 g – 103% – 13.8%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 432 mg – 72%
Sodium – 2950 mg – 98%
Potassium – 4858 mg – 103%
Dietary Fiber – 49.3 g – 123%
Water – 115 fl. oz. – 92%

Nutrient – Amount – % of PDA:
Vitamin A – 1853 mcg – 206%
Vitamin C – 257 mg – 285%
Calcium – 1521 mg – 152%
Iron – 20.1 mg – 251%

Vitamin D – 323 IU – 54%
Vitamin E – 28.9 IU – 132%
Thiamin – 1927 mcg – 161%
Riboflavin – 3090 mcg – 238%
Niacin – 27.3 mg – 170%
Vitamin B6 – 2879 mcg – 169%
Folate – 592 mcg – 148%
Vitamin B12 – 8.77 mcg – 365%

Phosphorus – 2240 mg – 320%
Magnesium – 664 mg – 158%
Zinc – 15.2 mg – 138%
Copper – 2107 mcg – 234%
Manganese – 6.83 mg – 297%
Selenium – 178 mcg – 324%

Nutrition Quotient:
132, A++

 

June 2017

Forthcoming.

July 2017

Forthcoming.

August 2017

Forthcoming.

September 2017

Forthcoming.

October 2017

Forthcoming.

November 2017

Forthcoming.

December 2017

Forthcoming.

All of 2017

Forthcoming.

 

Diet Evaluation Logs 2017. Copyright 2017 by Gary F. Zeolla.

These logs are continued at: Forthcoming.

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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