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Diaries of a Caveman

Mat's Daily Macros (and Micros) Day 2

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Here we go! - Day 2!
Pretty similar to yesterday as far as B & L goes - Bolognase for dinner though!

It is interesting - with zero effort and no butter added to see the Macros where they are!

B
30 gm or 1.1 oz CREAM,FLUID,HEAVY WHIPPING
92 gm or 3.2 oz EGG,WHOLE,COOKED,FRIED
30 gm or 1.1 oz MORRISONS CHEESE
14 gm or 0.5 oz OIL,OLIVE,SALAD OR COOKING

L
65 gm or 2.3 oz CUCUMBER,WITH PEEL,RAW
99 gm or 3.5 oz MACKEREL,CANNED,TESCO
40 gm or 1.4 oz MATMAYO
30 gm or 1.1 oz MORRISONS CHEESE
60 gm or 2.1 oz ONIONS,RAW
50 gm or 1.8 oz TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE
42 gm or 1.5 oz WATERCRESS,RAW

T
100 gm or 3.5 oz KEFIR
4 gm or 0.1 oz MAGNESIUM
298 gm or 10.5 oz MATBOLOGNASE
3 gm or 0.1 oz VITAMIN D3

And here is the breakdown for the 2 days!

Code:
Here are customized DV average percentages for your previous 6 meals:
 -> Meals 20180130/1 through 20180131/3

Calories(2000)      85%     Total Carb          37%     Protein             97%
Prot/Carb/Fat   19/6/75     Fiber               98%     Non-Fiber Carb      23g

Total Fat           92%     Vitamin A          219%     Calcium             40%
 Sat Fat            95%     Thiamin             32%     Copper              23%
 Mono Fat           58%     Riboflavin          82%     Iron                36%
 Poly Fat          377%     Niacin              67%     Magnesium          143%
  Omega-6          318%     Panto. Acid         43%     Manganese           29%
    LA             321%     Vitamin B6          64%     Phosphorus         102%
    AA             321%     Folate              33%     Potassium           48%
  Omega-3          471%     Vitamin B12        289%     Selenium           150%
    ALA            100%     Vitamin C           82%     Sodium              96%
    EPA          13518%     Vitamin D         4825%     Zinc                43%
    DHA          22170%     Vitamin E          101%
Cholesterol        221%     Vitamin K1          72%     Omega-6/3 Balance 30/70

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Tags: macros;lchf
Categories
Food Diary

Comments

  1. Ddraig's Avatar
    Hi Mat

    Thanks for all the logging is very interesting. Is it taking much time?

    Sorry to be a bit dim but could you point me somewhere that would explain all the figures please. Does it really say you are getting 85%,of 2000 and all the figures are percentage of some recommended figure?
  2. Christelle's Avatar
    Good question Pat
  3. Mat's Avatar
    Hiya,

    It is taking about 5-10 mins per day so nothing much at all!

    You are correct - the 85% is 85% of the RDA of 2000Kal.

    The vitamins and minerals are shown as a % of the RDA (which is why my D is so damn high!) The protein % is a % of the calculated amount of protein someone of my weight and activity level needs to maintain.

    Here are the actual figures

    Code:
    Here are average daily nutrient levels for your previous 6 meals:
     -> Meals 20180130/1 through 20180131/3
    
    Calories        1698.7 kc  Total Carb        27.7 g   Protein           77.7 g  
    Prot/Carb/Fat     19/6/75  Fiber              4.9 g   Non-Fiber Carb    22.8 g  
    
    Total Fat        142.3 g   Vitamin A      10947.2 IU  Calcium          397.6 mg 
     Sat Fat          47.3 g   Thiamin            0.5 mg  Copper             0.5 mg 
     Mono Fat         45.1 g   Riboflavin         1.4 mg  Iron               6.5 mg 
     Poly Fat         33.5 g   Niacin            13.3 mg  Magnesium        573.7 mg 
      Omega-6          5.2 g   Panto. Acid        4.3 mg  Manganese          0.6 mg 
        LA             4.7 g   Vitamin B6         1.3 mg  Phosphorus      1016.0 mg 
        AA             0.5 g   Folate           131.5 mcg Potassium       1692.5 mg 
      Omega-3          4.9 g   Vitamin B12       17.3 mcg Selenium         105.1 mcg
        ALA            0.7 g   Vitamin C         49.4 mg  Sodium          2300.2 mg 
        EPA            1.4 g   Vitamin D      19298.9 IU  Zinc               6.5 mg 
        DHA            2.2 g   Vitamin E         30.4 IU 
    Cholesterol      661.5 mg  Vitamin K1        57.3 mcg Omega-6/3 Balance 30/70
  4. Mat's Avatar
    Oh - Here's what I'm basing my Macros on - My personal 'goals' if that makes sense:

    I set my 'goal' non-fibre carb' to be 70g so not massively low, and my fibre to be 5g - I really don't care about fibre and these are only a guide anyway - I'm more interested in the Micros and the Macro levels as opposed to comparing with an arbitrary figure! (the 70 and 5 I plucked out of the air and hove not a care if I hit or not! )

    Code:
                               NUT:  Set Personal Options
    [DB] mat
                1  --  Calories              (SET:  "Daily Value 2000.0 kcal")
    
                2  --  Total Fat             (SET:  "Balance of Calories")
    
                3  --  Protein               (SET:  80.0 grams)
    
                4  --  Non-Fiber Carb        (SET:  70.0 grams)
    
                5  --  Fiber                 (SET:  5.0 grams)
    
                6  --  Saturated Fat         (SET:  50.0 grams)
    
                7  --  Essential Fatty Acids (SET:  "Default 4% of Calories")
    
                8  --  Omega-6/3 Balance     (SET:  "Default 50/50")
  5. Gilli's Avatar
    Looking very interesting so far Mat. Are you also weighing or measuring your body to see whether there are any changes?
  6. Mat's Avatar
    Nah - It's mainly an n=1 to see what macros are like when just eating phase 2 - Mainly fat meals. Backing up the "you don't need to add butter to everything" to get good macros!
  7. Gilli's Avatar
    Ah!
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