October 2021 Recap: Daily Average: Exercise: 2769kcal, Food: 1871kcal (Fat: 73.97g, Protein: 134.45g, Carbs: 76.59g, est.alcohol: 361.11 kcal)
September 2021 Recap: Daily Average: Exercise: 2635kcal; Food: 1827kcal (Fat: 71.61g, Protein: 131.73g, Carbs: 74.27g, est. alcohol: 358.51 kcal)
On the long-term trend (measured by TrendWeight.com), I lost 1.3 net pounds over this time last month. My body fat percentage was down by .2 percent (.9 pounds). My lean mass went down by .4 pounds. I ate 44 more calories per day on average, and I burned 134 more calories per day. I did 16:8 IF and added a 5-day fasting-mimicking diet (FMD) on the third week of the month.
My average carbs went from 74 to 77 total grams per day on a 75-gram target. My average fat intake went from 72 to 74 grams per day on a 76-gram target. My protein went from 132 to 134 grams per day on a 154-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 359 to 361 calories a day, mostly red wine and a little whiskey.
I ended the month at 223.5 pounds, and I hit my lowest weight in over a year and a half after FMD at 218.5 and 29.9% body fat).
I will stay the course for November: protein target to 153 grams, do 75 total grams of carbs and 76 grams of fat per day. This will be roughly 1598 calories per day. I'm keeping protein at 1 gram per pound of lean body mass. The 75 grams of carbs typically consists of complex carbs, primarily green veggies. This is about 20 percent less than my estimated sedentary daily energy expenditure of 1997 calories on an estimated 1816 Basal Metabolic Rate (per keto-calculator.ankerl.com). I track exercise calorie burn with a Fitbit, but I do not use that to target weight loss.
Getting there, slowly but surely.
