Draglist's Journal, 31 Mar 23

March 2023 Recap: Daily Average: Exercise: 2832kcal, Food: 2152kcal (Fat: 84.25g, Protein: 142.59g, Carbs: 113.40g)

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

On the long-term trend (measured by TrendWeight.com), I gained 3.0 pounds over this time last month. My body fat percentage increased by .7, and my fat mass increased by 2.4 pounds. My lean mass went up by .6 pounds. I ate 45 more calories per day on average and burned 245 more calories daily.

My average carbs went from 107 to 113 total grams per day on a 100-gram target. My average fat intake went from 83 to 84 grams daily on a 77-gram target. My protein went from 161 to 143 grams daily on a 152-gram target.

I ended the month at 229.9, up 7.7 from the last day of February. But I was at 224.4 two days ago before a binge night out. My low weight for the month was 222.7 on 3/04, up 3.7 from last month's low. My lowest body fat percentage was 30.8, up .6 from my low BF reading for February. It was a fun month with family parties, business dinners, and drinking. I am eating above my maintenance target of 1992 calories per day, so that is to be expected.

For April, I will continue to align protein with my lean mass (154 grams for 154 pounds). I will target 77 grams of carbohydrates (not net carbs). This is down from a 100-gram target last month. I will have occasional cheat meals, so I need to adhere to the lower daily target to keep on track. The fat gram target will be 77 grams per month. The calorie target will be 1617 based on an estimated 2033 sedentary daily calorie burn and an estimated 1848 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. Keep the faith!

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2289 kcal

Fat: 74.28g | Prot: 183.45g | Carbs: 95.83g.   Breakfast: Fage Total 5% Greek Yogurt (170g), Coffee. Lunch: J. Scott Foods Bacon Wrapped Shrimp, Sonic Mozzarella Sticks (1 oz), Coca-Cola Diet Coke, Coors Light Beer, Crab Imperial, Grouper (Fish) (Mixed Species, Cooked, Dry Heat) , Blue Crab . Dinner: Whiskey, Brownie, Noodles & Company Zucchini Pesto with Grilled Chicken (Regular), Premier Nutrition High Protein Shake - Chocolate. Snacks/Other: Vitamin A 10,000 IU, Antarctic Krill Oil 2000 mg, Kroger Sauerkraut, Bragg Organic Apple Cider Vinegar, Trader Joe's Raw Brazil Nuts, Vitamin D3 5000 IU, Jarrow Formulas MK-7 Vitamin K2, Sub-Lingual B-12 Tab, Broad-Spectrum Magnesium Caps, Zinc 50 Mg, Best Naturals Berberine Plus, KSM-66 Ashwagandha Root Extract, Tongkat Ali, Saw Palmetto Extra Strength, One A Day Men’S 50+ Multivitamin, Liver Support. more...

2396 kcal

Exercise: Fitbit - 24 hours. more...