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Diet Evaluation Logs

2018

by Gary F. Zeolla

These logs are continued from Diet Evaluation Logs - 2017. 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 books God-given Foods Eating Plan and Creationist Diet: Second Edition 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 2018

Bodyweight:
12/31/17 - 118.8
1/31/18 - 122.8

I regained the weight back I had lost over the holidays form not feeling well. But that now has DietPower thinking I am eating too much.

Calories – 2314 – 102%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 82.2 g – 110% – 29%
Carb – 294.0 g – 130% – 46%
Protein – 156 g – 119% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.8 g – 108% – 7.7%
Polyunsaturated Fat – 21.8 g – 119% – 8.5%
Monounsaturated Fat – 31.5 g – 84% – 12.3%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 90.3 g – 132% – 15.6%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 446 mg – 74%
Sodium – 2906 mg – 97%
Potassium – 5979 mg – 110%
Dietary Fiber – 56.4 g – 141%
Water – 116 fl. oz. – 92%

Nutrient – Amount – % of PDA:
Vitamin A – 1855 mcg – 206%
Vitamin C – 281 mg – 312%
Calcium – 1480 mg – 148%
Iron – 19.7 mg – 246% 

Vitamin D – 348 IU – 58%
Vitamin E – 32.7 IU – 148%
Thiamin – 2099 mcg – 175%
Riboflavin – 3148 mcg – 242%
Niacin – 24.4 mg – 152%
Vitamin B6 – 3088 mcg – 182%
Folate – 567 mcg – 142%
Vitamin B12 – 9.26 mcg – 386%

Phosphorus – 2282 mg – 326%
Magnesium – 653 mg – 156%
Zinc – 16.2 mg – 147%
Copper – 2327 mcg – 259%
Manganese – 7.18 mg – 312%
Selenium – 188 mcg – 342%

Nutrition Quotient:
123, ++

The higher fiber amount is due to taking a fiber supplement, Optimum's Fitness Fiber. It helps keep me "regular."

 

February 2018

Bodyweight:
1/31/18 - 122.8
2/28/18 - 121.8

Calories – 2286 – 102%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 84.2 g – 100% – 30%
Carb – 287.0 g – 111% – 45%
Protein – 152 g – 103% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 19.4 g – 93% – 7.6%
Polyunsaturated Fat – 22.6 g – 108% – 8.9%
Monounsaturated Fat – 32.3 g – 75% – 12.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 82.2 g – 106% – 14.4%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 474 mg – 79%
Sodium – 2786 mg – 93%
Potassium – 5009 mg – 107%
Dietary Fiber – 57.2 g – 143%
Water – 112 fl. oz. – 89%

Nutrient – Amount – % of PDA:
Vitamin A – 1804 mcg – 201%
Vitamin C – 278 mg – 308%
Calcium – 1437 mg – 144%
Iron – 19.7 mg – 247% 

Vitamin D – 336 IU – 56%
Vitamin E – 31.1 IU – 142%
Thiamin – 1993 mcg – 166%
Riboflavin – 3156 mcg – 243%
Niacin – 22.7 mg – 142%
Vitamin B6 – 2941 mcg – 143%
Folate – 568 mcg – 142%
Vitamin B12 – 9.89 mcg – 370%

Phosphorus – 2189 mg – 313%
Magnesium – 629 mg – 150%
Zinc – 15.1 mg – 137%
Copper – 2159 mcg – 240%
Manganese – 6.54 mg – 284%
Selenium – 174 mcg – 316%

Nutrition Quotient:
148, Genius

 

 

March 2018

Bodyweight:
2/28/18 - 121.8
3/31/18 - 121.4

Calories – 2249 – 100%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 82.7 g – 104% – 30%
Carb – 284.0 g – 117% – 46%
Protein – 153 g – 109% – 24%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 20.2 g – 103% – 8.0%
Polyunsaturated Fat – 22.9 g – 116% – 9.2%
Monounsaturated Fat – 29.3 g – 73% – 11.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 80.1 g – 109% – 14.2%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 469 mg – 78%
Sodium – 2794 mg – 93%
Potassium – 4961 mg – 106%
Dietary Fiber – 60.2 g – 151%
Water – 114 fl. oz. – 91%

Nutrient – Amount – % of PDA:
Vitamin A – 1705 mcg – 189%
Vitamin C – 267 mg – 297%
Calcium – 1447 mg – 145%
Iron – 20.5 mg – 256% 

Vitamin D – 357 IU – 59%
Vitamin E – 32.0 IU – 145%
Thiamin – 1979 mcg – 165%
Riboflavin – 3066 mcg – 236%
Niacin – 22.4 mg – 140%
Vitamin B6 – 2865 mcg – 169%
Folate – 549 mcg – 137%
Vitamin B12 – 9.98 mcg – 374%

Phosphorus – 2230 mg – 319%
Magnesium – 650 mg – 155%
Zinc – 15.0 mg – 136%
Copper – 2121 mcg – 236%
Manganese – 6.39 mg – 278%
Selenium – 167 mcg – 304%

Nutrition Quotient:
124, A++

 

April 2018

Bodyweight:
3/31/18 - 121.4
4/30/18 - 121.2

Calories – 2303 – 97%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 85.6 g – 102% – 30%
Carb – 292.0 g – 114% – 46%
Protein – 149 g – 101% – 24%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 22.5 g – 109% – 8.8%
Polyunsaturated Fat – 22.0 g – 122% – 8.6%
Monounsaturated Fat – 30.6 g – 72% – 11.9%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 81.4 g – 105% – 14.1%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 450 mg – 75%
Sodium – 2845 mg – 95%
Potassium – 4942 mg – 105%
Dietary Fiber – 59.3 g – 146%
Water – 112 fl. oz. – 89%

Nutrient – Amount – % of PDA:
Vitamin A – 1788 mcg – 199%
Vitamin C – 289 mg – 321%
Calcium – 1403 mg – 140%
Iron – 19.8 mg – 248% 

Vitamin D – 372 IU – 62%
Vitamin E – 30.2 IU – 137%
Thiamin – 1966 mcg – 164%
Riboflavin – 3062 mcg – 236%
Niacin – 22.4 mg – 140%
Vitamin B6 – 2876 mcg – 169%
Folate – 553 mcg – 138%
Vitamin B12 – 9.24 mcg – 385%

Phosphorus – 2193 mg – 313%
Magnesium – 614 mg – 146%
Zinc – 15.2 mg – 139%
Copper – 2083 mcg – 232%
Manganese – 6.44 mg – 280%
Selenium – 167 mcg – 304%

Nutrition Quotient:
133, A++

 

May 2018

Bodyweight:
4/30/18 - 121.2
6/1/18 - 123.2

Calories – 2340 – 108%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 81.9 g – 106% – 28%
Carb – 297.0 g – 127% – 46%
Protein – 161 g – 119% – 25%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 20.6 g – 108% – 7.9%
Polyunsaturated Fat – 21.3 g – 112% – 8.2%
Monounsaturated Fat – 30.6 g – 78% – 11.8%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 91.6 g – 129% – 15.7%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 439 mg – 73%
Sodium – 3066 mg – 102%
Potassium – 5204 mg – 111%
Dietary Fiber – 57.5 g – 144%
Water – 123 fl. oz. – 98%

Nutrient – Amount – % of PDA:
Vitamin A – 2032 mcg – 226%
Vitamin C – 327 mg – 364%
Calcium – 1651 mg – 165%
Iron – 21.2 mg – 266% 

Vitamin D – 359 IU – 60%
Vitamin E – 35.1 IU – 159%
Thiamin – 2164 mcg – 180%
Riboflavin – 3227 mcg – 248%
Niacin – 24.5 mg – 153%
Vitamin B6 – 3023 mcg – 178%
Folate – 658 mcg – 165%
Vitamin B12 – 9.04 mcg – 327%

Phosphorus – 2288 mg – 327%
Magnesium – 663 mg – 158%
Zinc – 15.4 mg – 140%
Copper – 2247 mcg – 250%
Manganese – 7.01 mg – 305%
Selenium – 178 mcg – 323%

Nutrition Quotient:
117, A+

I only got an "A+" this month due to consuming a bit too many calories and my weigh going up. That was because I added another "meal" to daily meal schedule. Since  am I usually up and working at least an hour before breakfast, I thought it best to get some quick nutrients into my system via a blended drink. I am still experimenting with the ingredients, but it has been including a scoop or two each of brown rice and pea protein powders, an apple, an orange, a cup or two of greens, and a tablespoon of raw honey. I might add flax or chic seeds to it. It has 100-150 calories, but really ups my nutrients. And I am not concerned about my weight right now, as my next contest is two-and a half months away, and I might move up a weight class anyhow. But I will keep an eye on it and keep experimenting with the ingredients in my morning drink until I find what works best.

 

 

June 2018

Bodyweight:
6/1/18 - 123.2
7/1/15 - 122.0

Calories – 2190 – 108%

Macronutrient – Grams – % of Adjusted PDA – % of Calories:
Fat – 75.5 g – 92% – 29%
Carb – 271.0 g – 108% – 45%
Protein – 155 g – 108% – 26%

Type of Fat – Grams – % of Adjusted PDA – % of Calories:
Saturated Fat – 17.6 g – 72% – 7.2%
Polyunsaturated Fat – 19 g – 78% – 7.8%
Monounsaturated Fat – 28.5 g – 86% – 11.7%
Trans Fat – 0 g – 0% – 0%

Sugar – Grams – % of Adjusted PDA – % of Calories:
Sugars – 90.3 g – 119% – 16.5%
Alcohol – 0 – 0% – 0%

Nutrient – Amount – % of Adjusted PDA:
Cholesterol – 371 mg – 93%
Sodium – 2909 mg – 97%
Potassium – 4888 mg – 104%
Dietary Fiber – 46.2 g – 116%
Water – 119 fl. oz. – 58%

Nutrient – Amount – % of PDA:
Vitamin A – 1835 mcg – 204%
Vitamin C – 294 mg – 297%
Calcium – 1384 mg – 138%
Iron – 21.0 mg – 263% 

Vitamin D – 310 IU – 52%
Vitamin E – 28 IU – 127%
Thiamin – 1949 mcg – 162%
Riboflavin – 2797 mcg – 215%
Niacin – 21.9 mg – 137%
Vitamin B6 – 2757mcg – 162%
Folate – 512 mcg – 128%
Vitamin B12 – 9.23 mcg – 343%

Phosphorus – 2052 mg – 293%
Magnesium – 605 mg – 144%
Zinc – 15.2 mg – 129%
Copper – 2073 mcg – 230%
Manganese – 6.16 mg – 263%
Selenium – 149 mcg – 270%

Nutrition Quotient:
151, Genius

I got my morning drink figured out, just one large apple, two cups of kale, and two scoops each of brown rice protein and pea protein, plus about 30 ounces of water. That brings it down to about 100 calories and very little carbs, but lots of protein and nutrients. The kale comes from my dad's organic garden, so it is as fresh and healthy ad can be. Come winter, I will get it at Pittsburgh's East End Food Co-op, both fresh, and when I run out that, frozen, but both still organic. Otherwise, I alternated my desired nutrients some, lowering MUFA to 40% and the other two up to 30% each. That was because it was impossible to hit the higher level without eating a lot of nuts. I also lowered the cholesterol to 400 mg, as I cut back on my egg-eating due to my LDL being slightly high.

July 2018

Forthcoming.

 

August 2018

Forthcoming.

September 2018

Forthcoming.

October 2018

Forthcoming.

 

November 2018

Forthcoming.

December 2018

Forthcoming.

 

All of 2018

Forthcoming.

Diet Evaluation Logs 2018. Copyright 2018 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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