Draglist's Notizen, 31 Mai 21

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May 2021 Recap: Daily Average: Exercise: 2582kcal, Food: 1803kcal, (Fat: 74.93g, Protein: 148.07g, Carbs: 85.66g, Alk: 193.71kcal)

April 2021 Recap: Daily Average: Exercise: 2598, Food: 1684kcal (Fat: 73.17g, Protein: 132.93g, Carbs: 75.56g, Alk: 191.11kcal)

On the long-term trend (measured by TrendWeight.com), I lost 1.6 net pounds in May. My body fat percentage went down by .4 percent (1.3 pounds). My lean mass went down by .3 pounds. I ate 119 more calories per day on average, and I burned 16 fewer calories per day. I did 16:8 IF and added a five-day fasting-mimicking diet (FMD) in week three.

My average carbs went from 76 to 86 total grams per day on a 50-net gram target (I wish FatSecret offered the ability to showcase net carbs in the calendar averages). My average fat intake went from 73 to 75 grams per day on an 85-gram target. My protein went from 133 to 148 grams per day on a 160-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 191 calories a day to 194, all red wine or whiskey. (A review of my Vivino app profile since 2014 indicates that I averaged a little less than a glass of red wine per day over 7 years).

I ended the month at 220.7 pounds, which was the monthly low due to a huge workout on May 31. But I did hit 221.6, 221.7, and several 222 numbers in May. This is my lowest weight since May 9, 2020, and last week was my lowest weekly average weight in over a year. This includes my lowest body fat percentage as well.

For June, I will continue to target 160-200 grams of protein, 50 grams of net carbs, and up to 85 grams of fat per day. This will be roughly 1605 calories per day. If I get my exercise in, I'll allow myself to eat up to an average 1000 calorie deficit but no upper limit on protein. This represents a 20 percent deficit from my estimated daily calorie use.

Diätkalender ansehen, 31 Mai 2021:

2053 kcal

Fett: 97,21g | Eiw: 165,76g | Kohlh: 85,32g. Mittagessen: StarKist Foods Wild Alaskan Pink Salmon, Mt. Olive No Sugar Added Sweet Relish, Walden Farms Honey Dijon Dressing, Green Olives, Coffee. Abendessen: Hidden Valley Ranch, Onions , Cucumber (Peeled) , Tomatoes, Heinz Tomato Ketchup, Wendy's Onion (4 Rings), Wendy's Tomato (1 Slice), Ground Beef (85% Lean / 15% Fat), Mayonnaise, Great Value Romaine Lettuce, Mustard, Bigelow Tea Green Tea. Snacks/Sonstiges: Dr. Pepper Diet Dr. Pepper (Can), Cold Stone Creamery Chocolate Ice Cream (Love It), Premier Nutrition High Protein Shake - Chocolate, Emerald Dry Roasted Almonds 100 Calorie Pack, Mom's Best Naturals Chromium Picolinate, Berberine, Broad-Spectrum Magnesium Caps, Antarctic Krill Oil, Sub-Lingual B-12 Tab, Daily Multicap, MK-7 Vitamin K2, Vitamin D3 5000 IU, Frank's Sauerkraut, Bragg Organic Apple Cider Vinegar, Red Table Wine. mehr...