Draglist's Journal, 01 Sep 22

August 2022 Recap: Daily Average: Exercise: 2296kcal, Food: 1522kcal (Fat: 64.06g, Protein: 131.42g, Carbs: 72.66g, est. alcohol 129.14 kcal)

July 2022 Recap: Daily Average: Exercise: 2632kcal, Food: 2105kcal, (Fat: 91.78g, Protein: 123.85g, Carbs: 120.02g, est. alcohol: 303.50 kcal)

On the long-term trend (measured by TrendWeight.com), I lost 9.7 net pounds over this time last month. My body fat percentage was down by 2.1 percent (7.7 pounds). My lean mass was down by 2.0 pounds. I ate 583 fewer calories per day on average and burned 336 fewer calories per day. Of course, this loss was because I was ill with some sort of food-borne illness for the first 25 days of August. I outlasted it, and you can see that I gained some weight over the last week of the month. It was an interesting way to get my vacation weight off! My average carbs went from 120 to 73 total grams per day on a 77-gram target. My average fat intake went from 92 to 64 grams daily on a 77-gram target. My protein went from 124 to 131 grams daily on a 154-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 304 to 129 calories daily.

I ended the month at 218.8, down 11.9 from the last day of July. My low weight for the month was 214.8 at the height of my illness-induced dehydration and total evacuation. My lowest body fat percentage was 29.0, 1.8 less than my low BF reading for July.

For September, I will continue to align protein with my lean mass (152 grams for 152 pounds). I will target half that each for carbs and fat (76 grams). The calorie target will be about 1596 for food. I am basing this on 1974 maintenance calories on an estimated 1795 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.

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2766 kcal

Fat: 144.33g | Prot: 199.46g | Carbs: 105.00g.   Breakfast: Coffee. Lunch: Soleil Berry Sparkling Water, Signature Select Berry Mix, Kraft 100% Grated Parmesan Cheese, Tomatoes, Good & Gather Carrot Chips, Premier Nutrition High Protein Shake - Strawberries & Cream, Sweet Onions, Mission Carb Balance Soft Taco Flour Tortillas, Green Peppers. Dinner: Chicken Leg (Skin Eaten), Simply Nature Organic Classic Hummus, Red Table Wine, Sweet Baby Ray's Original Barbecue Sauce, Safeway Spicy Brown Mustard, HoneyBaked Honey Baked Ham, Diamond of California Himalayan Pink Salt Walnuts. Snacks/Other: Havasu Saw Palmetto, 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, Trader Joe's Raw Brazil Nuts, Bragg Organic Apple Cider Vinegar, Kroger Sauerkraut. more...

2271 kcal

Exercise: Fitbit - 24 hours. more...