Draglist's Journal, 31 May 23

May 2023 Recap: Daily Average: Exercise: 2679kcal, Food: 2288kcal (Fat: 91.62g, Protein: 152.98g, Carbs: 107.69g)

April 2023 Recap: Daily Average: Exercise: 2613kcal, Food: 2184kcal (Fat: 85.54g, Protein: 147.54g, Carbs: 108.12g)

On the long-term trend (measured by TrendWeight.com), I gained 4.4 pounds over this time last month. My body fat percentage increased by .9, and my fat mass increased by 3.4 pounds. My lean mass went up by 1.0 pounds. I consumed 104 more calories per day on average and burned 66 more calories daily.

My average carbs went from 108 to 108 total grams per day on a 50-gram target. My average fat intake went from 86 to 92 grams daily on a 105-gram target. My protein went from 148 to 153 grams daily on a 155-gram target.

I ended the month at 230.1, up 4.1 from the last day of April. My low weight for the month was 223.9 on 5/09, up 1.8 from last month's low. My lowest body fat percentage was 31.4, up .8 from my low BF reading for April. It was another month of eating out with lots of work lunches and dinners out and a fair amount of drinking that added empty calories.

For June, I will continue to align protein with my lean mass (155 grams for 155 pounds). I am returning to splitting the rest between fat and carbs, but I will increase the calories by about 100. I am taking the carb target from 50 to 95 and the fat target from 105 to 95. The calorie target will be 1855 based on an estimated 2043 sedentary daily calorie burn and an estimated 1857 Basal Metabolic Rate (per keto-calculator.ankerl.com).

I have been achieving the exact results I would expect by eating 200 calories above my sedentary daily calorie burn. I will try to hit the numbers.

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1616 kcal

Fat: 67.45g | Prot: 149.03g | Carbs: 69.58g.   Breakfast: Coffee. Lunch: Soleil Berry Sparkling Water, Emerald Cashew Halves & Pieces 100 Calorie Pack, Signature Select Petite Brussels Sprouts, Rani Turmeric Ground, Premier Nutrition High Protein Shake - Chocolate, Rufus Teague Sugar Free Smoke’N Chipotle Barbecue Sauce, Beef Chuck (Arm Pot Roast, Lean Only, Trimmed to 1/8" Fat, Select Grade). Dinner: Ken's Steak House Light Options Raspberry Walnut Dressing, Onions , Cucumber (Peeled) , Tomatoes, Bookbinder's Sassy Creamy Horseradish Sauce, Heinz Tomato Ketchup, Wendy's Onion (4 Rings), Wendy's Tomato (1 Slice), Ground Beef (85% Lean / 15% Fat), Great Value Romaine Lettuce, Mustard, Whiskey, Premier Nutrition High Protein Shake - Chocolate. Snacks/Other: Nutricost KSM-66 Ashwagandha Root Extract, Sotoomi Tongkat Ali, Vitamin A 10,000 IU, Zinc 50 Mg, Liver Support, One A Day Men’S 50+ Multivitamin, Saw Palmetto Extra Strength, Best Naturals Berberine Plus, Broad-Spectrum Magnesium Caps, Antarctic Krill Oil 2000 mg, Jarrow Formulas MK-7 Vitamin K2, Vitamin D3 5000 IU, Trader Joe's Raw Brazil Nuts, Bragg Organic Apple Cider Vinegar, Kroger Sauerkraut. more...

2370 kcal

Exercise: Fitbit - 24 hours. more...