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January 2023 Recap: Exercise: 2509kcal, Food: 1977kcal, (Fat: 66.35g, Protein: 153.73g, Carbs: 95.84g) December 2022 Recap: Exercise: 2674 kcal, Food: 2302kcal, (Fat: 96.60g, Protein: 135.77g, Carbs: 107.19g) On the long-term trend (measured by TrendWeight.com), I lost 1.0 pounds over this time last month. My body fat percentage went down by .2 percent, and my fat mass went down by .7 pounds. My lean mass went down by .3 lbs. I ate 325 fewer calories per day on average and burned 165 fewer calories per day. My average carbs went from 107 to 96 total grams per day on a 100-gram target. My average fat intake went from 97 to 66 grams per day on a 64-gram target. My protein went from 138 to 154 grams daily on a 152-gram target. I ended the month at 221.2, down 3.8 from the last day of December. My low weight for the month was 221.2 on 1/31, up 4.5 from last month's low. My lowest body fat percentage was 30.5, up .9 from my low BF reading for December. For February, I will continue to align protein with my lean mass (152 grams for 152 pounds). I will target 100 grams of carbohydrates (not net carbs). The fat gram target will be 66 to 88 grams per month. The calorie target will be 1600-1800 based on an estimated 2000 sedentary daily calorie burn and an estimated 1819 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. Bottom line: I will get my protein grams in with as few grams of fat and carbs as I can.
View Diet Calendar, 31 January 2023:
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2550 kcal
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Fat: 97.45g | Prot: 163.01g | Carbs: 92.42g.
Breakfast: Coffee, Water. Lunch: Water, Walden Farms Calorie Free Raspberry Vinaigrette Dressing, Onions, Dole Hearts of Romaine, Green Peppers, Salsa, Chicken Thigh. Dinner: Red Table Wine, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Lucerne Parmesan Cheese, Wegmans Chive Whipped Cream Cheese Spread, Joseph's Flax, Oat Bran & Whole Wheat Lavash Flat Bread, Whiskey. Snacks/Other: Soleil Berry Sparkling Water, Open Nature Greek Strained Yogurt Plain 4% Milkfat, Fiber One Protein One Peanut Butter Chocolate Bar, Egg, Two Cheese, Spinach and Mushroom Breakfast Casserole, 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...
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Draglist's Weight History
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