July 2021 Recap: Daily Average: Exercise: 2568kcal, Food: 2323kcal (Fat: 93.14g, Protein: 145.20g, Carbs: 139.87g, Alk: 344.46 kcal)
June 2021 Recap: Daily Average: Exercise: 2678kcal, Food: 2058kcal, (Fat: 71.21g, Protein: 131.77g, Carbs: 115.97g, Alk: 426.15 kcal)
A fun vacation drive to Cleveland, Chicago, Omaha, and back resulted in some weight gain. I weighed 224 before leaving and hit 241 at one point, but I got back to 224 upon my return after my monthly fasting-mimicking diet. Gained a few more pounds over the last week of the month. We'll get back to business in August.
On the long-term trend (measured by TrendWeight.com), I gained 1.5 net pounds over this time last month. My body fat percentage went up by .3 percent (1.1 pounds). My lean mass went up by .4 pounds. I ate 265 more calories per day on average, and I burned 110 fewer calories per day. Not rocket science! I did 16:8 IF and added a five-day fasting-mimicking diet (FMD) in week three.
My average carbs went from 116 grams to 140 total grams per day on a 50-gram target. My average fat intake went from 71 to 93 grams per day on a 77-gram target. My protein went from 132 grams per day to 145 grams per day on a 186-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 426 calories a day to 344 calories a day, mostly red wine and some whiskey, but I added a few craft beers and margaritas while on vacation. That is still very high but trending in the right direction, even with the family celebrations.
I ended the month at 227.7 pounds, and I hit 224.0 after my FMD week, which was the lowest weight this month.
For August, I will target 180 grams of protein, 50 total grams of carbs, and 79 grams of fat per day. This will be roughly 1631 calories per day. This is 20 percent less than my estimated sedentary daily energy expenditure of 2042 calories on an estimated 1856 Basal Metabolic Rate (per keto-calculator.ankerl.com). I do track exercise calorie burn with a Fitbit, but I do not use that to target weight loss. Doing so would have me at 2000 plus calories per day as a 20 percent reduction, which is clearly too high. I think all the targets are right. I just have to commit to hitting them.
