Draglist's Journal, 28 Feb 23

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February 2023 Recap: Daily Average: Exercise: 2587kcal, Food: 2107kcal (Fat: 83.25g, Protein: 160.71g, Carbs: 107.07g)

January 2023 Recap: Exercise: 2509kcal, Food: 1977kcal, (Fat: 66.35g, Protein: 153.73g, Carbs: 95.84g)

On the long-term trend (measured by TrendWeight.com), I lost .1 pounds over this time last month. My body fat percentage was the same, and my fat mass decreased by .1 pounds. My lean mass went up by .1 pounds. I ate 130 more calories per day on average and burned 78 more calories daily.

My average carbs went from 96 to 107 total grams per day on a 100-gram target. My average fat intake went from 66 to 83 grams daily on an 88-gram target. My protein went from 154 to 161 grams daily on a 152-gram target.

Much of this was our trip to New York City mid-month and another week of eating dinners out.

I ended the month at 222.2, up 1.0 from the last day of January. My low weight for the month was 219.0 on 2/08, down 2.2 from last month's low. My lowest body fat percentage was 30.2, down .3 from my low BF reading for January.

For March, 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 87 grams per day. The calorie target will be 1793 based on an estimated 1992 sedentary daily calorie burn and an estimated 1811 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. I will continue to get my protein grams in with as few grams of fat and carbs as I can.

View Diet Calendar, 28 February 2023:

2682 kcal

Fat: 69.10g | Prot: 212.67g | Carbs: 191.89g. Breakfast: Water, Coffee. Lunch: Water, MegaFood Daily Turmeric, Short Cuts Carved Italian Style Grilled Chicken Breast, Premier Nutrition High Protein Shake - Chocolate, Season's Choice Broccoli Florets, Mission Carb Balance Medium/Soft Taco Flour Tortillas, Lucerne Parmesan Cheese. Dinner: Bush's Best Homestyle Baked Beans, Coleslaw , KFC Original Recipe Chicken Wing, Baked or Fried Coated Chicken Drumstick with Skin, Baked or Fried Coated Chicken Breast with Skin, Texas Roadhouse BBQ Ribs, Red Table Wine, Quest Chocolate Brownie Protein Bar, Premier Nutrition High Protein Shake - Chocolate. 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, 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...