Draglist's Journal, 31 Dec 22

December 2022 Recap: Exercise: 2674 kcal, Food: 2302kcal, (Fat: 96.60g, Protein: 135.77g, Carbs: 107.19g)

November 2022 Recap: Exercise: 2545 kcal, Food: 2227kcal, (Fat: 90.34g, Protein: 126.07g, Carbs: 137.56g)

On the long-term trend (measured by TrendWeight.com), I gained 3.4 pounds over this time last month. My body fat percentage went up by .7 percent, and my fat mass went up by 2.7 pounds. My lean mass went up by .7 lbs. I ate 75 more calories per day on average and burned 129 more calories daily. I only ate on or under my calorie target for five days this month. There were a lot of parties downtown for the holidays, but the most significant gains came in the last ten days of the month for the home holiday celebrations.

My average carbs went from 138 to 107 total grams per day on a 76-gram target. My average fat intake went from 90 to 97 grams per day on a 76-gram target. My protein went from 126 to 138 grams daily on a 152-gram target.

I am not listing the "estimated alcohol" intake anymore. I track every drink, which is reflected in my carb and calorie numbers. I don't know where the breakdown is, but you can literally add up each macro using the following formula (calories minus macros multiplied at 4 for protein and carbs and 9 grams for fat), and it simply does not add up to match the calorie total within FatSecret, even for a single serving of an item. I would love to hear some ideas on that discrepancy.

I ended the month at 225.0, up 2.2 from the last day of November. My low weight for the month was 216.7 on 12/15, up 2.5 from last month's low. My lowest body fat percentage was 29.6 for three different days. That was up .6 from my low BF reading for November. I did not do my Fasting-Mimicking week in December.

For January, 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. This is based on an estimated 1982 sedentary daily calorie burn and an estimated 1802 Basal Metabolic Rate (per keto-calculator.ankerl.com). I track exercise calorie burn with a Fitbit, but I do not use that to set a calorie target. The holiday season got to me again, but I will again try Monday, Wednesday, and Fridays at low calories so that I have extras for the other four days of the week. Now that the holidays are over, I'm back after it.

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3145 kcal

Fat: 126.94g | Prot: 159.84g | Carbs: 253.96g.   Breakfast: Coffee, Baker's Treat Cinnamon Roll. Lunch: Cottage Cheese Small Curd 4%, Premier Nutrition High Protein Shake - Chocolate. Dinner: Water , Minestrone Soup (Home Recipe), Champagne, LIDL Garden Salad, Bonefish Grill Fried Calamari, Spaghetti with Meat Sauce (Entree) , Italian Bread , Red Table Wine, Italian Salad Dressing , Butter , Veal Parmigiana. Snacks/Other: Port Wine, Soleil Berry Sparkling Water, Chocolate Cake (with Chocolate Frosting) , 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, Spring Valley Zinc 50 Mg, MK-7 Vitamin K2, Vitamin D3 5000 IU, Trader Joe's Raw Brazil Nuts, Bragg Organic Apple Cider Vinegar, Kroger Sauerkraut. more...

2627 kcal

Exercise: Walking (moderate) - 5/kph - 14 minutes, Fitbit - 23 hours and 46 minutes. more...