Draglist's Notizen, 01 Mai 22

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April 2022 Recap: Daily Average: Exercise: 2756kcal, Food: 2159kcal, (Fat: 91.18g, Protein: 152.43g, Carbs: 84.74g, est. alcohol: 389.7)

March 2022 Recap: Daily Average: Exercise: 2517kcal, Food: 1695kcal (Fat: 63.49g, Protein: 143.53g, Carbs: 71.25g, est. alcohol: 264.47)

On the long-term trend (measured by TrendWeight.com), I gained .9 net pounds over this time last month. My body fat percentage was up by .2 percent (.7 pounds). My lean mass increased by .2 pounds. I ate 464 more calories per day on average, and I burned 239 more calories per day (this increased from going back to work 1-2 days a week plus an intense special forces weekend). I mostly did 16:8 IF with three days of strict OMAD and one 36-hour water fast. I didn't get to do a full FMD this month. I did not stay within my calorie goals, and my final results show that.

My average carbs went from 71 to 85 total grams per day on a 70-gram target. My average fat intake went from 63 to 92 grams per day on an 80-gram target. My protein was good, going from 144 to 152 grams per day on a 154-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 264 to 390 calories a day, mostly red wine and whiskey. Visits from friends and live happy hour availability added to this. Clearly, something I need to try to keep under control, if only for the calories.

I ended the month at 224.0, down 1.2 from the last day of March. My low weight for the month was 221.7, which equals my lowest weight for March. My lowest body fat percentage was 30.7, which equals my low BF reading for March.

For May, I will keep all macros the same. Protein aligns with my lean mass (154 grams for 154 pounds). I will target 70 grams of carbs and 80 grams of fat as limits. The calorie target will be 1616 per day. This is about 20 percent less than my estimated sedentary daily energy expenditure of 2015 calories on an estimated 1832 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. I will try some carb cycling to try to raise my BMR.

Diätkalender ansehen, 01 Mai 2022:

2144 kcal

Fett: 93,09g | Eiw: 192,63g | Kohlh: 135,44g. Frühstück: Premier Nutrition High Protein Shake - Chocolate, Coffee. Mittagessen: Bigelow Tea Green Tea, Colavita Extra Virgin Olive Oil, Emerald Dry Roasted Almonds 100 Calorie Pack, Signature Select Broccoli Florets, Kirkland Signature Dried Beef Steak Strips, Mission Carb Balance Soft Taco Flour Tortillas, Lucerne Parmesan Cheese, Coffee. Abendessen: Mission Carb Balance Soft Taco Flour Tortillas, Crack Chicken, Wonderful Pistachios (Package), Sweet Baby Ray's No Sugar Added Original Barbecue Sauce, G Hughes Sugar Free BBQ Sauce, Pork Chops (Top Loin, Boneless), Kirkland Signature Dried Beef Steak Strips. Snacks/Sonstiges: Whiskey, Signature Select Berry Mix, Body Fortress Super Advanced Whey Protein - Chocolate (50G), Soleil Berry Sparkling Water, Sotoomi Tongkat Ali, Dorado Fadogia Agrestis, 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. mehr...