August 2021 Recap: Daily Average: Exercise: 2520kcal, Food: 1922kcal (Fat: 77.41g, Protein: 138.09g, Carbs: 74.26g, est. alcohol: 375.91 kcal)
July 2021 Recap: Daily Average: Exercise: 2568kcal, Food: 2323kcal (Fat: 93.14g, Protein: 145.20g, Carbs: 139.87g, est. alcohol: 344.46 kcal)
After my July vacation, I got back to business, but I still had one week where I had three meals out in a row, followed by another weekend at a wedding. Despite that, I ended up in a pretty good place on the last day of the month.
On the long-term trend (measured by TrendWeight.com), I lost .8 net pounds over this time last month. My body fat percentage was down by .2 percent (.6 pounds). My lean mass went down by .2 pounds. I ate 401 fewer calories per day on average, and I burned 48 fewer calories per day. I did 16:8 IF and added a 3.5-day fasting-mimicking diet (FMD) (cut short to go to the wedding dinner).
My average carbs went from 140 to 74 total grams per day on a 50-gram target. My average fat intake went from 93 to 77 grams per day on a 79-gram target. My protein went from 145 to 138 grams per day on a 180-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 344 to 376 calories a day, mostly red wine. Lots of drinking over those three business dinners, the two days of the wedding, and other sundry events.
I ended the month at 223.1 pounds, which was actually the lowest weight this month.
For August, I will lower my protein target to 155 grams, do 75 total grams of carbs and 80 grams of fat per day. This will be roughly 1640 calories per day. I'm taking protein down to 1 gram per pound of lean body mass. I usually eat 75 grams of carbs on average anyway, and 80 grams of fat is a slight increase. This is about 19 percent less than my estimated sedentary daily energy expenditure of 2019 calories on an estimated 1836 Basal Metabolic Rate (per keto-calculator.ankerl.com). I track exercise calorie burn with a Fitbit, but I do not use that to target the weight loss. I will start working out again in September after a lazy late summer.
Overall, a good continued recovery in August, and I hope for more in September.
