cronometer.com detailed report

2018 August 28

Name: Alex Fergus.com

Age: 31

Sex: Male

Height: 178.0 cm / 5' 10"

Weight: 95.0 kg / 209.4 lbs

BMI: 30.0

BMR: 1912.5 kcal

Nutrient Balances

Daily Average Nutrition Report 2018 August 15 to 2018 August 21Based on 7 complete days

Supplements Excluded

Carbohydrates

Carbs 427.4 g

    Fiber 38.4 g

    Starch 76.2 g

    Sugars 258.9 g

        Fructose 34.5 g

        Galactose 2.7 g

        Glucose 33.4 g

        Lactose 82.7 g

        Maltose 7.2 g

        Sucrose 63.0 g

    Added Sugars 26.3 g

    Sugar Alcohol 2.4 g

    Net Carbs 386.6 g

Lipids

Fat 275.6 g

    Monounsaturated 81.9 g

    Polyunsaturated 16.4 g

        Omega-3 2.9 g

        Omega-6 13.2 g

    Saturated 149.6 g

    Trans-Fats 7.6 g

Cholesterol 924.0 mg

Phytosterol 0.0 mg

Protein

Protein 159.1 g

    Cystine 1.7 g

    Histidine 4.5 g

    Isoleucine 7.3 g

    Leucine 12.8 g

    Lysine 11.6 g

    Methionine 3.7 g

    Phenylalanine 7.1 g

    Threonine 6.4 g

    Tryptophan 1.8 g

    Tyrosine 6.1 g

    Valine 8.8 g

Vitamins

B1 (Thiamine) 2.7 mg

B2 (Ribo�avin) 5.2 mg

B3 (Niacin) 27.0 mg

B5 (Pantothenic Acid) 13.7 mg

B6 (Pyridoxine) 3.1 mg

B12 (Cobalamin) 16.1 µg

Biotin 38.6 µg

Choline 754.6 mg

Folate 625.1 µg

Vitamin A 29743.2 IU

    Alpha-carotene 2773.4 µg

    Beta-carotene 11587.1 µg

    Beta-cryptoxanthin 461.7 µg

    Lutein+Zeaxanthin 4062.6 µg

    Lycopene 4440.8 µg

    Retinol 2319.1 µg

    Retinol Activity Equivalent 3419.5 µg

Vitamin C 199.4 mg

Vitamin D 962.7 IU

Vitamin E 10.8 mg

    Beta Tocopherol 0.8 mg

    Delta Tocopherol 0.6 mg

    Gamma Tocopherol 7.0 mg

Vitamin K 182.1 µg

Minerals

Calcium 2579.5 mg

Chromium 0.0 µg

Copper 2.2 mg

Fluoride 0.0 µg

Iodine 0.0 µg

Iron 22.5 mg

Magnesium 534.6 mg

Manganese 5.3 mg

Molybdenum 0.0 µg

Phosphorus 2865.2 mg

Potassium 6550.8 mg

Selenium 193.8 µg

0 25

OMEGA-6 : OMEGA-3

0 20

ZINC : COPPER

0 6

POTASSIUM : SODIUM

0 6

CALCIUM : MAGNESIUM

-30 30

PRAL ALKALINITY

Calories Summary

CONSUMED BURNED

Macronutrient Targets

Energy

Protein

Net Carbs

Fat BALANCE

2712Calorie Surplus

4793 kcal / 1383 kcal (347%)

159.1 g / 56.0 g (284%)

386.6 g / 130.0 g (297%)

275.6 g / 65.0 g (424%)

90%TARGETS

669%Vit.B12

281%Iron

258%Calcium

991%Vit.A

222%Vit.C

n/aPolyunsat…

156%Folate

329%

101%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

297%

424%

No Target

No Target

180%

77%

149.593 g

7.579 g

No Target

No Target

284%

418%

757%

910%

723%

726%

937%

1022%

756%

839%

877%

872%

223%

397%

169%

275%

242%

669%

129%

137%

156%

991%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

222%

160%

72%

No Target

No Target

No Target

152%

258%

0%

249%

0%

0%

281%

127%

230%

0%

409%

139%

352%

4.572

9.957

1.607

4.825

-1.037

Sodium 4075.2 mg

Zinc 22.3 mg

General

Energy 4793.4 kcal

Alcohol 3.6 g

Ca�eine 23.4 mg

Water 2677.3 g

272%

203%

347%

No Target

No Target

72%

Nutrient Charts

1345 kcal

1608 kcal

1226 kcal

391 kcal

 

Diary for 2018 August 15, Wednesday

Description Amount Unit Calories

Breakfast

Cho Chip Cookie (Homemade) GF. 1 Cookie 497.36

Bread, gluten-free, white, made with tapioca starch and brown rice �our 2 slice 166.88

Sugar, Raw, Turbinado 2.5 tsp 40.71

Milk, Whole 3 cup 446.52

Butter, Salted 22 g 157.74

Jam or preserves, without sugar or arti�cial sweetener 1 tbsp 36.26

Lunch

Milk, Whole 1 cup 148.84

Beef Broth, Bouillon or Consomme, Homemade 1 cup 20.59

GT's Kombucha, Kombucha, Gingerade, Classic Kombucha 1 × 8 Fluid ounce 30

Beef with curry sauce 1 cup 556.76

Japanese Rice Crackers 12 each 149.57

Chicken Liver Pate - Homemade 1 Serving 204.72

Cho Chip Cookie (Homemade) GF. 1 Cookie 497.36

Dinner

Coconut Oil 1 tbsp 121.54

Sauerkraut 1 cup 44.84

Sausage, Beef, Fresh 2 large link - bun or griller size 498

Orange Juice, Fresh 1 cup 111.6

Mixed Vegetables, Peas and Corn 1 cup, cut pieces 128.82

Ketchup 1 tbsp 15.15

Sweet Potato, Baked 1 medium - 2" diameter x 5" 102.6

Butter, Salted 2 tbsp 203.45

Snacks

Dessert

Milk, Whole 1 cup 148.84

Blueberry Mu�n GF homemade 1 Serving 242.62

Calories Summary

CONSUMED BURNED

Macronutrient Targets

Energy

Protein

Net Carbs

Fat BALANCE

2490Calorie Surplus

4571 kcal / 1383 kcal (330%)

140.2 g / 56.0 g (250%)

341.4 g / 130.0 g (263%)

282.3 g / 65.0 g (434%)

Nutrient Balances

 

Nutrients for 2018 August 15, Wednesday

Nutrient Targets

General

Energy 4570.8 kcal

Alcohol 0.6 g

Ca�eine 62.4 mg

Water 2675.1 g

Carbohydrates

Carbs 378.3 g

    Fiber 36.9 g

    Starch 88.3 g

    Sugars 203.5 g

        Fructose 22.1 g

        Galactose 0.4 g

        Glucose 23.6 g

        Lactose 65.7 g

        Maltose 8.5 g

        Sucrose 78.6 g

    Added Sugars 9.2 g

    Sugar Alcohol 3.6 g

    Net Carbs 341.4 g

Lipids

Fat 282.3 g

    Monounsaturated 83.8 g

    Polyunsaturated 17.6 g

        Omega-3 2.6 g

        Omega-6 14.5 g

    Saturated 151.0 g

    Trans-Fats 8.6 g

Cholesterol 984.6 mg

Phytosterol 0.0 mg

Protein

Protein 140.2 g

    Cystine 1.5 g

    Histidine 4.0 g

    Isoleucine 6.3 g

    Leucine 11.1 g

    Lysine 10.2 g

    Methionine 3.2 g

    Phenylalanine 6.2 g

    Threonine 5.7 g

    Tryptophan 1.5 g

    Tyrosine 5.2 g

Vitamins

B1 (Thiamine) 2.3 mg

B2 (Ribo�avin) 5.0 mg

B3 (Niacin) 31.9 mg

B5 (Pantothenic Acid) 13.7 mg

B6 (Pyridoxine) 3.4 mg

B12 (Cobalamin) 20.0 µg

Biotin 77.8 µg

Choline 742.0 mg

Folate 798.0 µg

Vitamin A 35932.6 IU

    Alpha-carotene 134.3 µg

    Beta-carotene 14877.2 µg

    Beta-cryptoxanthin 582.3 µg

    Lutein+Zeaxanthin 3829.9 µg

    Lycopene 2867.0 µg

    Retinol 3160.4 µg

    Retinol ActivityEquivalent

4430.0 µg

Vitamin C 223.4 mg

Vitamin D 765.5 IU

Vitamin E 9.3 mg

    Beta Tocopherol 0.7 mg

    Delta Tocopherol 1.8 mg

    Gamma Tocopherol 16.2 mg

Vitamin K 101.4 µg

Minerals

Calcium 1951.3 mg

Chromium 0.0 µg

Copper 3.3 mg

Fluoride 0.0 µg

Iodine 0.0 µg

Iron 31.8 mg

Magnesium 576.4 mg

Manganese 4.9 mg

Molybdenum 0.0 µg

Phosphorus 2567.9 mg

Potassium 6136.4 mg

Selenium 179.6 µg

Sodium 5929.4 mg

Zinc 24.5 mg

0 25

OMEGA-6 : OMEGA-3

0 20

ZINC : COPPER

0 6

POTASSIUM : SODIUM

0 6

CALCIUM : MAGNESIUM

-30 30

PRAL ALKALINITY

90%TARGETS

834%Vit.B12

397%Iron

195%Calcium

1198%Vit.A

248%Vit.C

n/aPolyunsat…

200%Folate

330%

No Target

No Target

72%

291%

97%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

263%

434%

No Target

No Target

165%

86%

150.961 g

8.629 g

No Target

No Target

250%

367%

686%

793%

632%

639%

802%

896%

684%

735%

746%

196%

388%

199%

274%

262%

834%

259%

135%

200%

1198%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

248%

128%

62%

No Target

No Target

No Target

85%

195%

0%

366%

0%

0%

397%

137%

211%

0%

367%

131%

326%

395%

223%

5.517

7.445

1.035

3.385

-5.518

    Valine 7.8 g 771%

955 kcal

1716 kcal

1461 kcal

165 kcal

 

Diary for 2018 August 16, Thursday

Description Amount Unit Calories

Breakfast

Sugar, Raw, Turbinado 10 g 38.7

Bread, gluten-free, white, made with tapioca starch and brown rice �our 2 slice 166.88

Butter, Salted 2 tbsp 203.45

Jam or preserves, without sugar or arti�cial sweetener 1 tbsp 36.26

Milk, Whole 1 cup 148.84

Oatmeal, Regular or Quick, Dry 0.5 cup 153.48

Banana, Fresh 1 medium - 7" to 7 7/8" long 105.02

Maple Syrup 2 tbsp 102.37

Lunch

Beef with curry sauce 1 cup 556.76

Beef Broth, Bouillon or Consomme, Homemade 1 cup 20.59

New World Foods, Bliss Balls, Unchocolate Tru�e 3 Ball 270

Milk, Whole 800 g 488

Dates, Deglet Noor 6 each 120.13

Macadamia Nuts, Raw 6 each 111.02

Japanese Rice Crackers 12 each 149.57

Dinner

Fish, snapper, mixed species, raw 1 �llet 218

Coconut Oil 1 tbsp 121.54

Beef Fat 1 tbsp 87.12

Sweet Potato, Baked 1 large 162

Broccoli, Cooked From Fresh 1 cup, chopped 54.6

Carrots, Raw 1 medium - 6" to 7" long 25.01

Butter, Salted 3 tbsp 305.17

Milk, Whole 800 g 488

Snacks

Dessert

Haagen-Dazs Ice Cream, Vanilla 5 tbsp 164.96

Calories Summary

CONSUMED BURNED

Macronutrient Targets

Energy

Protein

Net Carbs

Fat BALANCE

2216Calorie Surplus

4297 kcal / 1383 kcal (311%)

160.1 g / 56.0 g (286%)

366.2 g / 130.0 g (282%)

236.0 g / 65.0 g (363%)

Nutrient Balances

 

Nutrients for 2018 August 16, Thursday

Nutrient Targets

General

Energy 4297.5 kcal

Alcohol 0.0 g

Ca�eine 0.0 mg

Water 2725.7 g

Carbohydrates

Carbs 402.6 g

    Fiber 36.4 g

    Starch 63.9 g

    Sugars 248.3 g

        Fructose 23.2 g

        Galactose 0.0 g

        Glucose 24.7 g

        Lactose 101.5 g

        Maltose 11.3 g

        Sucrose 60.4 g

    Added Sugars 23.8 g

    Sugar Alcohol 0.7 g

    Net Carbs 366.2 g

Lipids

Fat 236.0 g

    Monounsaturated 67.2 g

    Polyunsaturated 16.6 g

        Omega-3 4.0 g

        Omega-6 12.4 g

    Saturated 127.4 g

    Trans-Fats 6.8 g

Cholesterol 620.9 mg

Phytosterol 0.0 mg

Protein

Protein 160.1 g

    Cystine 1.6 g

    Histidine 4.6 g

    Isoleucine 7.3 g

    Leucine 13.1 g

    Lysine 12.3 g

    Methionine 4.0 g

    Phenylalanine 7.1 g

    Threonine 6.6 g

    Tryptophan 1.9 g

    Tyrosine 6.1 g

Vitamins

B1 (Thiamine) 2.2 mg

B2 (Ribo�avin) 5.0 mg

B3 (Niacin) 15.7 mg

B5 (Pantothenic Acid) 14.3 mg

B6 (Pyridoxine) 3.6 mg

B12 (Cobalamin) 17.8 µg

Biotin 0.2 µg

Choline 676.2 mg

Folate 472.0 µg

Vitamin A 53802.5 IU

    Alpha-carotene 2229.4 µg

    Beta-carotene 27763.9 µg

    Beta-cryptoxanthin 37.8 µg

    Lutein+Zeaxanthin 2107.9 µg

    Lycopene 1033.1 µg

    Retinol 1690.1 µg

    Retinol ActivityEquivalent

4098.2 µg

Vitamin C 168.5 mg

Vitamin D 1914.2 IU

Vitamin E 13.4 mg

    Beta Tocopherol 0.6 mg

    Delta Tocopherol 1.5 mg

    Gamma Tocopherol 6.9 mg

Vitamin K 265.5 µg

Minerals

Calcium 2721.2 mg

Chromium 0.0 µg

Copper 1.7 mg

Fluoride 0.0 µg

Iodine 0.0 µg

Iron 15.8 mg

Magnesium 570.1 mg

Manganese 6.3 mg

Molybdenum 0.0 µg

Phosphorus 2966.0 mg

Potassium 7568.9 mg

Selenium 214.1 µg

Sodium 2693.4 mg

Zinc 17.9 mg

0 25

OMEGA-6 : OMEGA-3

0 20

ZINC : COPPER

0 6

POTASSIUM : SODIUM

0 6

CALCIUM : MAGNESIUM

-30 30

PRAL ALKALINITY

88%TARGETS

740%Vit.B12

198%Iron

272%Calcium

1793%Vit.A

187%Vit.C

n/aPolyunsat…

118%Folate

311%

No Target

No Target

74%

310%

96%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

282%

363%

No Target

No Target

253%

73%

127.397 g

6.832 g

No Target

No Target

286%

411%

782%

916%

742%

772%

1005%

1031%

790%

925%

886%

186%

384%

98%

286%

279%

740%

1%

123%

118%

1793%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

187%

319%

89%

No Target

No Target

No Target

221%

272%

0%

191%

0%

0%

198%

136%

273%

0%

424%

161%

389%

180%

163%

3.055

10.426

2.81

4.773

-20.931

    Valine 8.8 g 874%

1917 kcal

1474 kcal

1128 kcal

 

Diary for 2018 August 17, Friday

Description Amount Unit Calories

Breakfast

Milk, Whole 2 cup 297.68

Apple Crumble GF homemade 1 Serving 1032.37

Mountain High, Original Style Yoghurt, plain 1 cup 149.45

Familia Swiss, Muesli, No Added Sugar 1 cup, whole pieces 407.04

GT's Kombucha, Kombucha, Gingerade, Classic Kombucha 1 × 8 Fluid ounce 30

Lunch

Dark Chocolate Bar, 70%-85% Cacao 2 tsp 64.75

Macadamia Nuts, Raw 4 each 74.01

Sausage, Beef, Fresh 2 large link - bun or griller size 498

Chicken Thigh, Skin Eaten 1 large 250.95

Sauerkraut 6 tbsp 16.81

Ketchup 1 tbsp 15.15

Milk, Whole 1 cup 148.84

New World Foods, Bliss Balls, Unchocolate Tru�e 2 Ball 180

Avocado, Black Skin, California Type 0.5 each 113.56

Orange Juice, Fresh 1 cup 111.6

Dinner

Orange Juice, Fresh 0.6 cup 66.96

Chicken Thigh, Skin Eaten 1 large 250.95

Milk, Whole 1 cup 148.84

White Rice, Steamed 1 cup 205.41

Mixed Vegetables, Peas and Carrots, Cooked from Frozen 1 cup, cut pieces 76.8

Coconut Oil 1 tbsp 121.54

Strongbow Hard Apple Cider, Gold Apple 1.5 bottle - 11.2 � oz 258

Snacks

Dessert

Calories Summary

CONSUMED BURNED

Macronutrient Targets

Energy

Protein

Net Carbs

Fat BALANCE

2437Calorie Surplus

4519 kcal / 1383 kcal (327%)

162.9 g / 56.0 g (291%)

358.1 g / 130.0 g (275%)

240.8 g / 65.0 g (370%)

Nutrient Balances

 

Nutrients for 2018 August 17, Friday

Nutrient Targets

General

Energy 4518.7 kcal

Alcohol 0.0 g

Ca�eine 8.7 mg

Water 2449.0 g

Carbohydrates

Carbs 406.2 g

    Fiber 48.1 g

    Starch 98.5 g

    Sugars 226.7 g

        Fructose 29.6 g

        Galactose 3.2 g

        Glucose 22.1 g

        Lactose 57.6 g

        Maltose 0.2 g

        Sucrose 64.6 g

    Added Sugars 0.0 g

    Sugar Alcohol 3.7 g

    Net Carbs 358.1 g

Lipids

Fat 240.8 g

    Monounsaturated 83.3 g

    Polyunsaturated 16.5 g

        Omega-3 2.0 g

        Omega-6 14.3 g

    Saturated 116.9 g

    Trans-Fats 6.5 g

Cholesterol 603.0 mg

Phytosterol 0.0 mg

Protein

Protein 162.9 g

    Cystine 2.0 g

    Histidine 4.7 g

    Isoleucine 7.7 g

    Leucine 12.8 g

    Lysine 12.2 g

    Methionine 3.8 g

    Phenylalanine 7.1 g

    Threonine 6.6 g

    Tryptophan 1.7 g

    Tyrosine 5.8 g

Vitamins

B1 (Thiamine) 2.9 mg

B2 (Ribo�avin) 3.8 mg

B3 (Niacin) 36.4 mg

B5 (Pantothenic Acid) 12.1 mg

B6 (Pyridoxine) 3.3 mg

B12 (Cobalamin) 10.3 µg

Biotin 0.0 µg

Choline 574.6 mg

Folate 530.8 µg

Vitamin A 20150.7 IU

    Alpha-carotene 3052.5 µg

    Beta-carotene 8068.9 µg

    Beta-cryptoxanthin 887.4 µg

    Lutein+Zeaxanthin 3633.1 µg

    Lycopene 1826.1 µg

    Retinol 1025.1 µg

    Retinol ActivityEquivalent

1861.7 µg

Vitamin C 252.1 mg

Vitamin D 547.9 IU

Vitamin E 8.5 mg

    Beta Tocopherol 0.3 mg

    Delta Tocopherol 0.2 mg

    Gamma Tocopherol 4.7 mg

Vitamin K 80.6 µg

Minerals

Calcium 1733.1 mg

Chromium 0.0 µg

Copper 2.3 mg

Fluoride 0.0 µg

Iodine 0.0 µg

Iron 21.8 mg

Magnesium 539.2 mg

Manganese 7.0 mg

Molybdenum 0.0 µg

Phosphorus 2421.9 mg

Potassium 5569.3 mg

Selenium 154.2 µg

Sodium 3440.6 mg

Zinc 24.0 mg

0 25

OMEGA-6 : OMEGA-3

0 20

ZINC : COPPER

0 6

POTASSIUM : SODIUM

0 6

CALCIUM : MAGNESIUM

-30 30

PRAL ALKALINITY

87%TARGETS

429%Vit.B12

272%Iron

173%Calcium

672%Vit.A

280%Vit.C

n/aPolyunsat…

133%Folate

327%

No Target

No Target

66%

312%

127%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

275%

370%

No Target

No Target

127%

84%

116.921 g

6.528 g

No Target

No Target

291%

499%

793%

969%

725%

763%

960%

1031%

781%

797%

842%

242%

289%

228%

243%

255%

429%

0%

104%

133%

672%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

280%

91%

57%

No Target

No Target

No Target

67%

173%

0%

256%

0%

0%

272%

128%

306%

0%

346%

118%

280%

229%

218%

7.048

10.405

1.619

3.214

15.948

    Valine 8.8 g 874%

1402 kcal

1969 kcal

2049 kcal

1342 kcal

 

Diary for 2018 August 18, Saturday

Description Amount Unit Calories

Breakfast

Milk, Whole 1 cup 148.84

Apple Crumble GF homemade 1 Serving 1032.37

Mountain High, Original Style Yoghurt, plain 1 cup 149.45

Dates, Deglet Noor 1 each 20.02

Maple Syrup 1 tbsp 51.19

Lunch

Orange Juice, Fresh 1 cup 111.6

Eggs, Cooked 3 medium 204.6

Pumpkin, Cooked from Fresh 1 cup 49

Feta Cheese 0.5 cup 323.98

Spinach, Raw 1 cup, cut pieces 6.9

Tapioca �our 0.33 cup 140.19

Butter, Salted 2 tbsp 203.45

Onion, White, Yellow or Red, Raw 0.25 cup 19.41

Milk, Whole 2 cup 297.68

Dates, Deglet Noor 5 each 100.11

Macadamia Nuts, Raw 5 each 92.51

New World Foods, Bliss Balls, Unchocolate Tru�e 3 Ball 270

Japanese Rice Crackers 12 each 149.57

Dinner

Beef Steak, Tenderloin or Filet Mignon, No Visible Fat Eaten 180 g 367.2

Beef Broth, Bouillon or Consomme, Homemade 1 cup 20.59

Beef Fat 2 tbsp 174.25

Coconut Oil 1 tbsp 121.54

Mixed Vegetables, Peas and Carrots, Cooked from Frozen 1 cup, cut pieces 76.8

Potato, Boiled with Skin 1 large - 3" to 4 1/4" diameter 263.72

Coconut Oil 2 tbsp 243.08

Butter, Salted 3 tbsp 305.17

Milk, Whole 3 cup 446.52

GT's Kombucha, Kombucha, Gingerade, Classic Kombucha 1 × 8 Fluid ounce 30

Snacks

Dessert

Apple Crumble GF homemade 0.5 Serving 516.19

Haagen-Dazs Ice Cream, Vanilla 1 cup 527.88

Mountain High, Original Style Yoghurt, plain 1 cup 149.45

Milk, Whole 1 cup 148.84

Calories Summary

CONSUMED BURNED

Macronutrient Targets

Energy

Protein

Net Carbs

Fat BALANCE

4681Calorie Surplus

6762 kcal / 1383 kcal (489%)

209.8 g / 56.0 g (375%)

507.4 g / 130.0 g (390%)

423.1 g / 65.0 g (651%)

Nutrient Balances

 

Nutrients for 2018 August 18, Saturday

Nutrient Targets

General

Energy 6762.1 kcal

Alcohol 0.0 g

Ca�eine 0.0 mg

Water 4047.3 g

Carbohydrates

Carbs 562.7 g

    Fiber 55.4 g

    Starch 93.9 g

    Sugars 347.0 g

        Fructose 36.1 g

        Galactose 6.3 g

        Glucose 34.2 g

        Lactose 121.7 g

        Maltose 3.8 g

        Sucrose 115.0 g

    Added Sugars 11.9 g

    Sugar Alcohol 3.3 g

    Net Carbs 507.4 g

Lipids

Fat 423.1 g

    Monounsaturated 119.8 g

    Polyunsaturated 17.5 g

        Omega-3 3.6 g

        Omega-6 13.8 g

    Saturated 250.4 g

    Trans-Fats 12.2 g

Cholesterol 1611.9 mg

Phytosterol 0.0 mg

Protein

Protein 209.8 g

    Cystine 2.2 g

    Histidine 5.7 g

    Isoleucine 9.9 g

    Leucine 17.4 g

    Lysine 15.8 g

    Methionine 5.1 g

    Phenylalanine 9.6 g

    Threonine 8.4 g

    Tryptophan 2.1 g

    Tyrosine 8.4 g

Vitamins

B1 (Thiamine) 3.5 mg

B2 (Ribo�avin) 7.5 mg

B3 (Niacin) 31.0 mg

B5 (Pantothenic Acid) 18.3 mg

B6 (Pyridoxine) 4.7 mg

B12 (Cobalamin) 18.9 µg

Biotin 28.1 µg

Choline 1222.3 mg

Folate 707.3 µg

Vitamin A 43261.1 IU

    Alpha-carotene 9661.1 µg

    Beta-carotene 15086.0 µg

    Beta-cryptoxanthin 631.5 µg

    Lutein+Zeaxanthin 9778.4 µg

    Lycopene 0.4 µg

    Retinol 2860.0 µg

    Retinol ActivityEquivalent

4546.0 µg

Vitamin C 234.1 mg

Vitamin D 1074.3 IU

Vitamin E 14.5 mg

    Beta Tocopherol 0.6 mg

    Delta Tocopherol 0.3 mg

    Gamma Tocopherol 4.4 mg

Vitamin K 215.8 µg

Minerals

Calcium 3883.4 mg

Chromium 0.0 µg

Copper 2.7 mg

Fluoride 0.0 µg

Iodine 0.0 µg

Iron 27.0 mg

Magnesium 687.6 mg

Manganese 6.6 mg

Molybdenum 0.0 µg

Phosphorus 3980.9 mg

Potassium 9605.0 mg

Selenium 225.0 µg

Sodium 4561.8 mg

Zinc 31.8 mg

0 25

OMEGA-6 : OMEGA-3

0 20

ZINC : COPPER

0 6

POTASSIUM : SODIUM

0 6

CALCIUM : MAGNESIUM

-30 30

PRAL ALKALINITY

91%TARGETS

789%Vit.B12

338%Iron

388%Calcium

1442%Vit.A

260%Vit.C

n/aPolyunsat…

177%Folate

489%

No Target

No Target

109%

433%

146%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

390%

651%

No Target

No Target

225%

81%

250.422 g

12.180 g

No Target

No Target

375%

552%

974%

1244%

988%

989%

1275%

1381%

1006%

995%

1205%

294%

579%

194%

366%

365%

789%

94%

222%

177%

1442%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

260%

179%

96%

No Target

No Target

No Target

180%

388%

0%

298%

0%

0%

338%

164%

288%

0%

569%

204%

409%

304%

289%

3.832

11.867

2.106

5.648

-19.979

    Valine 12.3 g 1216%

1488 kcal

784 kcal

902 kcal

502 kcal

1078 kcal

 

Diary for 2018 August 19, Sunday

Description Amount Unit Calories

Breakfast

Bread, gluten-free, white, made with tapioca starch and brown rice �our 3 slice 250.32

Jam or preserves, without sugar or arti�cial sweetener 1 tbsp 36.26

Honey 4 tbsp 257.65

Milk, Whole 3 cup 446.52

Butter, Salted 4 tbsp 406.9

New World Foods, Bliss Balls, Unchocolate Tru�e 1 Ball 90

Lunch

Quiche, Spinach 1 piece - 1/8 of 9" pie 298.2

Salami, Hard, Beef and Pork 3 medium slice - 3 1/8" diameter x 1/16" - each 0.4 oz 113.4

Dates, Deglet Noor 3 each 60.07

Milk, Whole 2 cup 297.68

Ketchup 1 tbsp 15.15

Dinner

Lasagna, Homemade, Beef 2 square - approx 3" x 3" 639.52

Beef Broth, Bouillon or Consomme, Homemade 1 cup 20.59

Bacon, Pork 2 slice - 6" long 74.88

Orange Juice, Fresh 1.5 cup 167.4

Snacks

Coconut Oil 2 tbsp 243.08

Macadamia Nuts, Raw 7 each 129.52

Dark Chocolate Bar, 70%-85% Cacao 4 tsp 129.5

Dessert

Milk, Whole 2 cup 297.68

Haagen-Dazs Ice Cream, Vanilla 0.5 cup 263.94

Apple Crumble GF homemade 0.5 Serving 516.19

Calories Summary

CONSUMED BURNED

Macronutrient Targets

Energy

Protein

Net Carbs

Fat BALANCE

2673Calorie Surplus

4754 kcal / 1383 kcal (344%)

145.0 g / 56.0 g (259%)

392.9 g / 130.0 g (302%)

285.0 g / 65.0 g (439%)

Nutrient Balances

 

Nutrients for 2018 August 19, Sunday

Nutrient Targets

General

Energy 4754.4 kcal

Alcohol 0.0 g

Ca�eine 17.3 mg

Water 2733.9 g

Carbohydrates

Carbs 421.9 g

    Fiber 29.0 g

    Starch 75.2 g

    Sugars 296.3 g

        Fructose 63.0 g

        Galactose 2.9 g

        Glucose 57.6 g

        Lactose 96.2 g

        Maltose 10.3 g

        Sucrose 56.5 g

    Added Sugars 69.6 g

    Sugar Alcohol 2.2 g

    Net Carbs 392.9 g

Lipids

Fat 285.0 g

    Monounsaturated 86.8 g

    Polyunsaturated 16.7 g

        Omega-3 2.9 g

        Omega-6 13.6 g

    Saturated 157.2 g

    Trans-Fats 8.2 g

Cholesterol 719.5 mg

Phytosterol 0.0 mg

Protein

Protein 145.0 g

    Cystine 1.3 g

    Histidine 4.3 g

    Isoleucine 6.8 g

    Leucine 12.3 g

    Lysine 10.6 g

    Methionine 3.4 g

    Phenylalanine 6.9 g

    Threonine 5.9 g

    Tryptophan 1.9 g

    Tyrosine 6.2 g

Vitamins

B1 (Thiamine) 2.9 mg

B2 (Ribo�avin) 4.8 mg

B3 (Niacin) 17.5 mg

B5 (Pantothenic Acid) 10.5 mg

B6 (Pyridoxine) 2.0 mg

B12 (Cobalamin) 12.8 µg

Biotin 0.0 µg

Choline 543.5 mg

Folate 445.4 µg

Vitamin A 11611.7 IU

    Alpha-carotene 25.5 µg

    Beta-carotene 2841.1 µg

    Beta-cryptoxanthin 646.3 µg

    Lutein+Zeaxanthin 4851.9 µg

    Lycopene 13575.9 µg

    Retinol 1893.8 µg

    Retinol ActivityEquivalent

2158.6 µg

Vitamin C 216.7 mg

Vitamin D 965.5 IU

Vitamin E 10.1 mg

    Beta Tocopherol 1.0 mg

    Delta Tocopherol 0.2 mg

    Gamma Tocopherol 6.9 mg

Vitamin K 197.9 µg

Minerals

Calcium 3184.2 mg

Chromium 0.0 µg

Copper 2.0 mg

Fluoride 0.0 µg

Iodine 0.0 µg

Iron 15.3 mg

Magnesium 509.1 mg

Manganese 4.2 mg

Molybdenum 0.0 µg

Phosphorus 2880.2 mg

Potassium 5840.0 mg

Selenium 193.1 µg

Sodium 4935.3 mg

Zinc 19.1 mg

0 25

OMEGA-6 : OMEGA-3

0 20

ZINC : COPPER

0 6

POTASSIUM : SODIUM

0 6

CALCIUM : MAGNESIUM

-30 30

PRAL ALKALINITY

87%TARGETS

535%Vit.B12

191%Iron

318%Calcium

387%Vit.A

241%Vit.C

n/aPolyunsat…

111%Folate

344%

No Target

No Target

74%

325%

76%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

302%

439%

No Target

No Target

183%

80%

157.219 g

8.171 g

No Target

No Target

259%

337%

726%

854%

698%

664%

856%

996%

702%

892%

897%

244%

370%

110%

211%

156%

535%

0%

99%

111%

387%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

241%

161%

67%

No Target

No Target

No Target

165%

318%

0%

218%

0%

0%

191%

121%

184%

0%

411%

124%

351%

329%

174%

4.62

9.732

1.183

6.254

0.338

    Valine 8.2 g 818%

1267 kcal

1431 kcal

1738 kcal

 

Diary for 2018 August 20, Monday

Description Amount Unit Calories

Breakfast

Bread, gluten-free, white, made with tapioca starch and brown rice �our 3 slice 250.32

Espresso, without Flavored Syrup 1 shot or solo - each 1 � oz 2.66

Sugar, Raw, Turbinado 3 tsp 48.86

Milk, Whole 2 cup 297.68

Butter, Salted 3 tbsp 305.17

Honey 4 tbsp 257.65

Banana, Fresh 1 medium - 7" to 7 7/8" long 105.02

Lunch

Dark Chocolate Bar, 70%-85% Cacao 3 tsp 97.13

Coconut Oil 1 tbsp 121.54

Cascade, Ginger Beer 1 × 330 mL 148.08

Chicken Liver Pate - Homemade 0.75 Serving 153.54

Japanese Rice Crackers 25 each 311.6

Salami, Hard, Beef and Pork 5 medium slice - 3 1/8" diameter x 1/16" - each 0.4 oz 189

Carrots, Raw 2 medium - 6" to 7" long 50.02

New World Foods, Bliss Balls, Unchocolate Tru�e 4 Ball 360

Dinner

Lasagna, Homemade, Beef 2 square - approx 3" x 3" 639.52

New World Foods, Bliss Balls, Unchocolate Tru�e 6 Ball 540

Orange Juice, Fresh 1 cup 111.6

Milk, Whole 3 cup 446.52

Snacks

Dessert

Calories Summary

CONSUMED BURNED

Macronutrient Targets

Energy

Protein

Net Carbs

Fat BALANCE

2355Calorie Surplus

4436 kcal / 1383 kcal (321%)

127.7 g / 56.0 g (228%)

507.4 g / 130.0 g (390%)

203.3 g / 65.0 g (313%)

Nutrient Balances

 

Nutrients for 2018 August 20, Monday

Nutrient Targets

General

Energy 4435.9 kcal

Alcohol 0.0 g

Ca�eine 75.7 mg

Water 2000.0 g

Carbohydrates

Carbs 547.6 g

    Fiber 40.3 g

    Starch 67.7 g

    Sugars 332.8 g

        Fructose 50.6 g

        Galactose 2.9 g

        Glucose 47.1 g

        Lactose 62.3 g

        Maltose 8.5 g

        Sucrose 35.8 g

    Added Sugars 69.6 g

    Sugar Alcohol 1.8 g

    Net Carbs 507.4 g

Lipids

Fat 203.3 g

    Monounsaturated 47.6 g

    Polyunsaturated 12.7 g

        Omega-3 2.0 g

        Omega-6 10.3 g

    Saturated 122.7 g

    Trans-Fats 4.5 g

Cholesterol 568.7 mg

Phytosterol 0.0 mg

Protein

Protein 127.7 g

    Cystine 1.3 g

    Histidine 3.6 g

    Isoleucine 5.6 g

    Leucine 10.1 g

    Lysine 8.7 g

    Methionine 2.8 g

    Phenylalanine 5.6 g

    Threonine 5.1 g

    Tryptophan 1.5 g

    Tyrosine 4.8 g

Vitamins

B1 (Thiamine) 2.7 mg

B2 (Ribo�avin) 4.3 mg

B3 (Niacin) 24.6 mg

B5 (Pantothenic Acid) 11.1 mg

B6 (Pyridoxine) 2.4 mg

B12 (Cobalamin) 14.2 µg

Biotin 58.5 µg

Choline 453.6 mg

Folate 697.1 µg

Vitamin A 29740.8 IU

    Alpha-carotene 4291.2 µg

    Beta-carotene 10821.9 µg

    Beta-cryptoxanthin 424.9 µg

    Lutein+Zeaxanthin 764.2 µg

    Lycopene 11774.1 µg

    Retinol 2331.5 µg

    Retinol ActivityEquivalent

3429.8 µg

Vitamin C 169.0 mg

Vitamin D 669.3 IU

Vitamin E 8.7 mg

    Beta Tocopherol 1.8 mg

    Delta Tocopherol 0.2 mg

    Gamma Tocopherol 5.5 mg

Vitamin K 41.4 µg

Minerals

Calcium 2185.6 mg

Chromium 0.0 µg

Copper 1.8 mg

Fluoride 0.0 µg

Iodine 0.0 µg

Iron 24.2 mg

Magnesium 406.1 mg

Manganese 3.5 mg

Molybdenum 0.0 µg

Phosphorus 2239.5 mg

Potassium 5891.0 mg

Selenium 187.2 µg

Sodium 4120.3 mg

Zinc 17.1 mg

0 25

OMEGA-6 : OMEGA-3

0 20

ZINC : COPPER

0 6

POTASSIUM : SODIUM

0 6

CALCIUM : MAGNESIUM

-30 30

PRAL ALKALINITY

87%TARGETS

590%Vit.B12

302%Iron

219%Calcium

991%Vit.A

188%Vit.C

n/aPolyunsat…

174%Folate

321%

No Target

No Target

54%

421%

106%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

390%

313%

No Target

No Target

124%

60%

122.722 g

4.521 g

No Target

No Target

228%

325%

611%

699%

573%

544%

708%

806%

603%

722%

699%

222%

329%

154%

222%

186%

590%

195%

82%

174%

991%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

188%

112%

58%

No Target

No Target

No Target

35%

219%

0%

202%

0%

0%

302%

97%

151%

0%

320%

125%

340%

275%

155%

5.162

9.373

1.43

5.382

-17.229

    Valine 6.7 g 669%

1485 kcal

660 kcal

1393 kcal

677 kcal

 

Diary for 2018 August 21, Tuesday

Description Amount Unit Calories

Breakfast

Bread, gluten-free, white, made with tapioca starch and brown rice �our 2 slice 166.88

Butter, Salted 3 tbsp 305.17

Jam or preserves, without sugar or arti�cial sweetener 2 tbsp 72.52

Milk, Whole 3 cup 446.52

Mountain High, Original Style Yoghurt, plain 1 cup 149.45

Oatmeal, Regular or Quick, Dry 0.5 cup 153.48

Macadamia Nuts, Raw 6 each 111.02

Dates, Deglet Noor 4 each 80.09

Lunch

Chicken Liver Pate - Homemade 1 Serving 204.72

Japanese Rice Crackers 12 each 149.57

Eggs, Cooked 3 medium 204.6

Edam Cheese 4 tbsp, grated 100.85

Dinner

Red Wine, Other Types 1 cup 199.92

Ash�eld Farm, Pork Belly Slices 1 serving 304

Brussels Sprouts, Cooked from Fresh 6 sprout 45.36

Oyster Mushrooms, Raw 1 large 48.84

Beef, New Zealand, imported, striploin, separable lean and fat, cooked, fast fried 0.5 × 3 oz 127.93

Lamb ribs, rack, visible fat eaten 2 rib 330.28

Chimichurri sauce, homemade 2 tbsp 150.02

Broccoli, with cheese sauce 0.5 cup 115.31

Beef Steak, Skirt or Plate, Visible Fat Eaten 1 oz 70.87

Snacks

Dessert

Haagen-Dazs Ice Cream, Vanilla 1 cup 527.88

Milk, Whole 1 cup 148.84

Calories Summary

CONSUMED BURNED

Macronutrient Targets

Energy

Protein

Net Carbs

Fat BALANCE

2133Calorie Surplus

4214 kcal / 1383 kcal (305%)

167.8 g / 56.0 g (300%)

249.6 g / 130.0 g (192%)

258.5 g / 65.0 g (398%)

Nutrient Balances

 

Nutrients for 2018 August 21, Tuesday

Nutrient Targets

General

Energy 4214.1 kcal

Alcohol 24.9 g

Ca�eine 0.0 mg

Water 2110.0 g

Carbohydrates

Carbs 272.1 g

    Fiber 22.5 g

    Starch 45.9 g

    Sugars 157.9 g

        Fructose 17.0 g

        Galactose 3.2 g

        Glucose 24.9 g

        Lactose 73.9 g

        Maltose 8.2 g

        Sucrose 30.1 g

    Added Sugars 0.0 g

    Sugar Alcohol 1.7 g

    Net Carbs 249.6 g

Lipids

Fat 258.5 g

    Monounsaturated 84.5 g

    Polyunsaturated 16.9 g

        Omega-3 3.0 g

        Omega-6 13.5 g

    Saturated 121.5 g

    Trans-Fats 6.2 g

Cholesterol 1359.7 mg

Phytosterol 0.0 mg

Protein

Protein 167.8 g

    Cystine 1.7 g

    Histidine 4.3 g

    Isoleucine 7.2 g

    Leucine 12.5 g

    Lysine 11.4 g

    Methionine 3.8 g

    Phenylalanine 7.0 g

    Threonine 6.1 g

    Tryptophan 1.7 g

    Tyrosine 6.0 g

Vitamins

B1 (Thiamine) 2.2 mg

B2 (Ribo�avin) 5.7 mg

B3 (Niacin) 31.8 mg

B5 (Pantothenic Acid) 16.1 mg

B6 (Pyridoxine) 2.5 mg

B12 (Cobalamin) 18.4 µg

Biotin 105.9 µg

Choline 1070.1 mg

Folate 725.3 µg

Vitamin A 13703.0 IU

    Alpha-carotene 20.0 µg

    Beta-carotene 1650.9 µg

    Beta-cryptoxanthin 22.0 µg

    Lutein+Zeaxanthin 3472.7 µg

    Lycopene 8.8 µg

    Retinol 3273.1 µg

    Retinol ActivityEquivalent

3412.4 µg

Vitamin C 131.7 mg

Vitamin D 802.4 IU

Vitamin E 11.2 mg

    Beta Tocopherol 0.4 mg

    Delta Tocopherol 0.4 mg

    Gamma Tocopherol 4.6 mg

Vitamin K 372.1 µg

Minerals

Calcium 2397.5 mg

Chromium 0.0 µg

Copper 1.9 mg

Fluoride 0.0 µg

Iodine 0.0 µg

Iron 21.7 mg

Magnesium 453.7 mg

Manganese 4.5 mg

Molybdenum 0.0 µg

Phosphorus 2999.9 mg

Potassium 5244.8 mg

Selenium 203.5 µg

Sodium 2845.6 mg

Zinc 21.9 mg

0 25

OMEGA-6 : OMEGA-3

0 20

ZINC : COPPER

0 6

POTASSIUM : SODIUM

0 6

CALCIUM : MAGNESIUM

-30 30

PRAL ALKALINITY

89%TARGETS

768%Vit.B12

271%Iron

240%Calcium

457%Vit.A

146%Vit.C

n/aPolyunsat…

181%Folate

305%

No Target

No Target

57%

209%

59%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

No Target

192%

398%

No Target

No Target

185%

79%

121.507 g

6.190 g

No Target

No Target

300%

434%

726%

897%

706%

714%

953%

1014%

728%

807%

862%

179%

438%

198%

323%

190%

768%

353%

195%

181%

457%

No Target

No Target

No Target

No Target

No Target

No Target

No Target

146%

134%

75%

No Target

No Target

No Target

310%

240%

0%

212%

0%

0%

271%

108%

194%

0%

429%

112%

370%

190%

199%

4.562

11.428

1.843

5.285

40.112

    Valine 8.9 g 882%