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October 2023 Recap: Daily Average: Exercise: 2543kcal, Food: 1994kcal, (Fat: 84.11g, Protein: 169.07g, Carbs: 83.90g) September 2023 Recap: Daily Average: Exercise: 2640kcal, Food: 1999kcal (Fat: 74.10g, Protein: 161.53g, Carbs: 92.81g) On the long-term trend (measured by TrendWeight.com), I weighed 1.6 fewer pounds than at the same time last month. My body fat percentage decreased by .3, and my fat mass decreased by 1.2 pounds. My lean mass went down by .4 pounds. I consumed 5 fewer calories per day on average, and I burned 97 fewer calories per day. My average carbs went from 93 to 84 total grams per day on a 75-gram target. My average fat intake went from 74 to 84 grams daily on a 75-gram target. My protein went from 162 to 169 grams daily on a 180-gram target. I ended the month at 232.8, down .7 from the last day of September. My low weight for the month was 228.4 on 10/13, down 2.4 from last month's low. My lowest body fat percentage was 32.1, down .4 from my low BF reading for September. Although I gained at the end due to eating out and high sodium, the month was successful. For November, I will keep the same numbers. The protein target will be one gram per pound of ideal body weight (180, what I weighed at my most fit in the Navy). I will be targeting 75 grams of carbs and fat per day. The calorie target will be 1695 with an estimated 2062 sedentary daily calorie burn and an estimated 1875 Basal Metabolic Rate (per keto-calculator.ankerl.com). That is an 18 percent calorie deficit, and I hope to lose 3-4 pounds.
View Diet Calendar, 31 October 2023:
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2528 kcal
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Fat: 91.49g | Prot: 180.56g | Carbs: 131.53g.
Breakfast: Body Fortress Super Advanced 100% Protein Isolate Chocolate, Lucerne Cottage Cheese Small Curd 4%, Coffee, MegaFood Daily Turmeric. Lunch: Quest Chocolate Brownie Protein Bar, Soleil Berry Sparkling Water, Signature Select Broccoli Florets, Extra Virgin Olive Oil, Coffee. Dinner: Primal Kitchen Spicy Brown Mustard, Ken's Steak House Light Options Raspberry Walnut Dressing, Onions , Cucumber (Peeled) , Tomatoes, Kirkland Signature Original Bratwurst, Premier Nutrition High Protein Shake - Chocolate, Extra Virgin Olive Oil, Signature Farms Fresh Brussels Sprouts . Snacks/Other: Soleil Berry Sparkling Water, Red Table Wine, Liver Support, One A Day Men’S 50+ Multivitamin, Nutricost KSM-66 Ashwagandha Root Extract, Best Naturals Berberine Plus, Broad-Spectrum Magnesium Caps, Antarctic Krill Oil 2000 mg, Jarrow Formulas MK-7 Vitamin K2, Vitamin D3 5000 IU, BodyTech Creatine Monohydrate, Bragg Organic Apple Cider Vinegar, Kroger Sauerkraut. more...
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Draglist's Weight History
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