Draglist's Journal, 31 Oct 22

October 2022 Recap: Daily Average: Exercise: 2488kcal, Food: 2004kcal (Fat: 80.39g, Protein: 114.24g, Carbs: 107.81g, est. alcohol 392 kcal)

September 2022 Recap: Daily Average: Exercise: 2540kcal, Food: 1780kcal (Fat: 68.71g, Protein: 116.00g, Carbs: 91.59g, est. alcohol 327 kcal)

On the long-term trend (measured by TrendWeight.com), I lost .3 pounds over this time last month. My body fat percentage and fat mass were exactly the same. My lean mass went down by .2 pounds, so there was a rounding error for the extra .1 pound. I ate 224 more calories per day on average and burned 52 fewer calories daily. I ate pretty much right at my sedentary daily calorie burn, and, amazingly, it proved out in weight.

My average carbs went from 92 to 108 total grams per day on a 76-gram target. My average fat intake went from 69 to 80 grams per day on a 76-gram target. My protein went from 116 to 114 grams per day on a 152-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 327 to 392 calories daily. One of these days, I will do an analysis of the FatSecret database to multiply the carbs and protein by 4 and the fat by 9 for each dish to see if they truly add up to the total calories for a meal. I suspect they do not. Nonetheless, much red wine was enjoyed at a wedding, at after-hours events, and at home.

I ended the month at 218.0, up 3.4 from the last day of September (which I ended with a true fasting-mimicking diet). My low weight for the month was 214.0 on 10/01, but I got to 214.1 on 10/20. My lowest body fat percentage was 29.0, which was .3 higher than my low BF reading for September.

For November, I will continue to align protein with my lean mass (152 grams for 152 pounds). I will target half that each for carbs and fat (76 grams). The calorie target will be about 1596 for food. This is based on an estimated 1970 sedentary daily calorie burn and 1791 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.

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1683 kcal

Fat: 99.08g | Prot: 124.49g | Carbs: 79.88g.   Breakfast: Coffee. Lunch: Soleil Berry Sparkling Water, Diamond of California Himalayan Pink Salt Walnuts, Colavita Extra Virgin Olive Oil, Cherry Tomatoes, Grimmway Farms Carrot Chips, Dole Hearts of Romaine, Cucumber (with Peel), Lindsay Green Olives. Dinner: Fage Total 5% Greek Yogurt (227g), Salsa, Chicken Thigh, Blue Diamond Oven Roasted Dark Chocolate Almonds. Snacks/Other: Premier Nutrition 100% Whey Protein - Chocolate Milkshake, Soleil Berry Sparkling Water, Rani Turmeric Ground, Signature Select Berry Mix, 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, MK-7 Vitamin K2, Vitamin D3 5000 IU, Trader Joe's Raw Brazil Nuts, Bragg Organic Apple Cider Vinegar, Kroger Sauerkraut. more...

2150 kcal

Exercise: Walking (moderate) - 5/kph - 7 minutes, Fitbit - 23 hours and 53 minutes. more...