Draglist's Journal, 31 Mar 19

What I Did on My (Diet) Vacation

Here is what I learned on my 16-day diet break in March 2019.

Total calories (pre and post diet break):
First 15 days: 27376 (1825 per day)
Last 16 days: 49737 (3108 per day)
All 31 days: 77113 (2488 per day)

Calorie burn (provided by FitBit):
First 15 days: 42487 calories (2832 per day)
Last 16 days: 46701 calories (2918 per day)
All 31 days: 89188 calories (2877 per day)

Calorie Deficit/Surplus Per Day:
First 15 days: 1007 calorie deficit per day
Last 16 days: 190 calorie surplus per day
All 31 days: 389 calorie deficit per day

Macros Per Day (grams):
First 15 days: Fat - 90 (53%), Protein - 118 (31%), Carbs - 65 (16%)
Last 16 days: Fat - 155 (48%), Protein - 180 (25%), Carbs - 202 (27%)
All 31 days: Fat - 123 (50%), Protein - 138 (25%), Carbs - 136 (25%)

Body Composition Changes (provided by TrendWeight):
Total weight (trend): 229.5 to 235.9 (up 6.4 pounds)
Body Fat % (trend): 20.6 to 20.1 (down .5 percent)
Body Fat Mass (trend): 47.2 to 47.5 (up .3 pounds)
Lean Mass (trend): 182.3 to 188.4 (up 6.1 pounds)

Resting heart rate (provided by FitBit):
Beats Per Minute: 50 to 57 (up 7 BPM)

Based on the body composition analysis, the gain was in water weight / muscle mass (where most water is stored). In fact, as of yesterday (until my 4500 plus calorie day), my body fat mass was 47.1 (down .1 pound).

Regardless of these numbers, my I can feel my clothing getting tight and I ended today above 240 pounds (and in the yellow zone on FatSecret for the first time in six years).

Tomorrow begins my April plan which will be water (and black coffee) fasting on Monday, Wednesday, and Friday each week. These will be 36-hour fasts with me taking my first meal on the following day. I will eat approximately 2500 calories on Tuesday, Thursday, and the weekend days. My target will be to eat approximately 50 percent of my average calorie burn (the ratio I used to lose weight successfully when I started with FatSecret).

My hope is that eating 2500 calories per day on alternate days will keep the metabolism going while enjoying the effects of autophagy and weight loss on the fasting days. I will be targeting keto level intake with as much protein as I can get and a daily target of 20 net carbs.

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3806 kcal

Fat: 215.56g | Prot: 150.69g | Carbs: 273.69g.   Breakfast: Body Fortress Super Advanced Whey Protein - Chocolate (50G), Great Lakes Gelatin Collagen Hydrolysate, Quest MCT Oil Powder, Bragg Nutritional Yeast Seasoning, Coffee. Lunch: Custard or Cream Filled Eclair, Water , Archer Farms Tex Mex Trail Mix, Deer Park Sparkling Natural Spring Water, Oroweat Premium Italian Bread, Jif Natural Crunchy Peanut Butter, Smucker's Sugar Free Concord Grape Jam. Dinner: Red Table Wine, Ken's Steak House Creamy Italian Salad Dressing, Greek Salad, Papa John's 16" Original Crust Pizza - Pepperoni, Papa John's 16" Original Crust Pizza - The Works. Snacks/Other: Red Table Wine, Sub-Lingual B-12 Tab, Daily Multicap, Pure by Nature Ashwagandha with Black Pepper Extract, Viva Naturals Krill Oil, Now Zinc, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Now Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Frank's Sauerkraut, Trader Joe's Raw Brazil Nuts. more...

2570 kcal

Exercise: Fitbit - 24 hours. more...