Draglist's Journal, 01 Dec 21

November 2021 Recap: Daily Average: Exercise: 2461kcal, Food: 1848kcal (Fat: 80.23g, Protein: 140.87g, Carbs: 90.54g, est. alcohol: 200.29 kcal)

October 2021 Recap: Daily Average: Exercise: 2769kcal, Food: 1871kcal (Fat: 73.97g, Protein: 134.45g, Carbs: 76.59g, est. alcohol: 361.11 kcal)

On the long-term trend (measured by TrendWeight.com), I lost .6 net pounds over this time last month. My body fat percentage was down by .2 percent (.7 pounds). My lean mass increased by .1 pounds. I ate 23 fewer calories per day on average, but I burned 308 fewer calories per day (COVID set me back for 10 days). I did 16:8 IF and added a 5-day fasting-mimicking diet (FMD) on the third week of the month, but then I had a Thanksgiving celebration where I ate three high-calorie, high-carb meals in a row, which added ten pounds of water weight near the end of the month.

My average carbs went from 77 to 91 total grams per day on a 75-gram target (but this was completely on track before Thanksgiving). My average fat intake went from 74 to 80 grams per day on a 76-gram target. My protein went from 134 to 141 grams per day on a 153-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 361 to 200 calories a day, mostly red wine and a little whiskey. This was a conscious decision.

I ended the month at 223.4 pounds, and I hit my lowest weight since October 2018 after FMD at 215.1 and 29.1% body fat).

For December, I will stay the course but drop my protein and fat targets by a gram to accommodate the lower set weight: protein target to 152 grams, do 75 total grams of carbs and fat per day. This will be roughly 1584 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, mostly green veggies. This is about 20 percent less than my estimated sedentary daily energy expenditure of 1980 calories on an estimated 1800 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.

I hope your December is successful. Happy Holidays!

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2427 kcal

Fat: 106.30g | Prot: 168.89g | Carbs: 132.74g.   Breakfast: Premier Nutrition High Protein Shake - Chocolate, Coffee. Lunch: Bigelow Tea Green Tea, Soleil Berry Sparkling Water, MegaFood Daily Turmeric, Signature Select Broccoli Florets, Rufus Teague Sugar Free Smoke’N Chipotle Barbecue Sauce, Publix Green Bell Pepper, Ground Beef (85% Lean / 15% Fat), Coffee. Dinner: Red Table Wine, Red Robin Frozen Onion Rings, Purely Inspired Organic Greens, Super Advanced Whey Protein - Chocolate (50G), MegaFood Daily Turmeric, Bragg Nutritional Yeast Seasoning, Coffee, Donatos Pizzeria Donato's 10" Serious Meat Pizza with Cauliflower Crust, Emerald Dry Roasted Almonds 100 Calorie Pack. Snacks/Other: Nutricost Boron, Nutricost KSM-66 Ashwagandha Root Extract, Berberine, Broad-Spectrum Magnesium Caps, Antarctic Krill Oil, Club House Sub-Lingual B-12 Tab, Daily Multicap, MK-7 Vitamin K2, Vitamin D3 5000 IU, Frank's Sauerkraut, Trader Joe's Raw Brazil Nuts, Bragg Organic Apple Cider Vinegar. more...

2302 kcal

Exercise: Fitbit - 24 hours. more...