Draglist's Journal, 30 Sep 21

September 2021 Recap: Daily Average: Exercise: 2632kcal; Food: 1827kcal (Fat: 71.61g, Protein: 131.73g, Carbs: 74.27g, est. alcohol: 358.51 kcal)

August 2021 Recap: Daily Average: Exercise: 2520kcal, Food: 1922kcal (Fat: 77.41g, Protein: 138.09g, Carbs: 74.26g, est. alcohol: 375.91 kcal)

On the long-term trend (measured by TrendWeight.com), I lost .9 net pounds over this time last month. My body fat percentage was down by .2 percent (.7 pounds). My lean mass went down by .2 pounds. I ate 95 fewer calories per day on average, and I burned 112 more calories per day. I did 16:8 IF and added a 5-day fasting-mimicking diet (FMD) on the third week of the month.

My average carbs stayed at 74 total grams per day on a 75-gram target. My average fat intake went from 77 to 72 grams per day on an 80-gram target. My protein went from 138 to 132 grams per day on a 155-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 376 to 359 calories a day, mostly red wine and a little whiskey.

I ended the month at 226.9 pounds, which reflected a birthday celebration bump (September 21) from which I didn't fully recover. But I hit my lowest weight in over a year right before that at 220.1 (at 30.0% body fat).

I will stay the course for October: protein target to 154 grams, do 75 total grams of carbs and 76 grams of fat per day. This will be roughly 1600 calories per day. I'm keeping protein at 1 gram per pound of lean body mass. I usually eat 75 grams of carbs on average anyway, and 76 grams of fat is a slight decrease, but what I easily achieved in September. This is about 20 percent less than my estimated sedentary daily energy expenditure of 2005 calories on an estimated 1823 Basal Metabolic Rate (per keto-calculator.ankerl.com). I track exercise calorie burn with a Fitbit, but I do not use that to target weight loss.

Overall, a great September (the first three weeks at least)!

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1880 kcal

Fat: 106.88g | Prot: 178.71g | Carbs: 50.87g.   Breakfast: Coffee. Lunch: Walden Farms Honey Dijon Dressing, Tomatoes, Dole Hearts of Romaine, Green Peppers, Cucumber (with Peel), Rani Turmeric Ground, Perdue Short Cuts Carved Chicken Breast Rotisserie Seasoned, Coffee. Dinner: Mozzarella Cheese (Whole Milk) , Tomatoes, Bacon, Ham (Whole, Cured) , Mild Cheddar Cheese, Egg, Emerald Natural Almonds & Walnuts , Premier Nutrition High Protein Shake - Chocolate. Snacks/Other: Nutricost Boron, Mom's Best Naturals Chromium Picolinate, 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, Frank's Sauerkraut, Trader Joe's Raw Brazil Nuts, Bragg Organic Apple Cider Vinegar. more...

2302 kcal

Exercise: Walking (moderate) - 5/kph - 2 minutes, Fitbit - 23 hours and 58 minutes. more...