Draglist's Notizen, 30 Jun 21

June 2021 Recap: Daily Average: Exercise: 2678kcal, Food: 2058kcal, (Fat: 71.21g, Protein: 131.77g, Carbs: 115.97g, Alk: 426.15 kcal)

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

A bit of a setback in June. On the long-term trend (measured by TrendWeight.com), I gained 2.6 net pounds over this time last month. My body fat percentage went up by .6 percent (2.2 pounds). My lean mass went up by .4 pounds. I ate 255 more calories per day on average, and I burned 96 more calories per day. I did 16:8 IF and added a five-day fasting-mimicking diet (FMD) in week three. I think eating out with added seed oils was my main culprit. Father's Day weekend and a late-month Drag Racing event added to it.

My average carbs went from 86 grams to 116 total grams per day on a 50-gram target. My average fat intake went from 75 to 71 grams per day on an 85-gram target. My protein went from 148 grams per day to 132 grams per day on a 160-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 194 calories a day to 426 calories a day, all either red wine or whiskey. I did hit it harder than I usually do this month, but that amazes me. That's a pretty stark number that is apparent only now.

I ended the month at 225.2 pounds, and I hit 223.9 during my FMD week, but my lowest weight of 221.8 was at the beginning of the month.

For July, I will target 185 grams of protein, 50 total grams of carbs, and 74 grams of fat per day. This will be roughly 1606 calories per day. This is based on a roughly 1100 calorie deficit (half my metabolized daily body fat) or approximately 20 percent of my RDI. I will be on vacation from July 7 to the 17th and will try to keep things under control. I'll do FMD when I get back.

---

2137 kcal

Fett: 62,62g | Eiw: 170,70g | Kohlh: 101,30g.   Frühstück: Deli Fresh Oven Roasted Turkey Breast, Lidl Greek Yogurt Plain Whole Milk, Coffee. Mittagessen: Dijon Mustard, Lee Kum Kee Sriracha Chili Sauce, Mama Lupe's Low Carb Tortillas, Soleil Berry Sparkling Water, Cooked Green Cabbage, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast, Fiber One Protein One Chocolate Fudge Bar. Abendessen: Premier Nutrition High Protein Shake - Chocolate, Pork Chops (Top Loin, Boneless) , Red Table Wine. Snacks/Sonstiges: Mom's Best Naturals Chromium Picolinate, Berberine, Broad-Spectrum Magnesium Caps, Antarctic Krill Oil, Daily Multicap, MK-7 Vitamin K2, Vitamin D3 5000 IU, Frank's Sauerkraut, Trader Joe's Raw Brazil Nuts. mehr...

2618 kcal

Bewegung: Gehen (Mäßig) - 5 Km/h - 8 Minuten, Fitbit - 23 Stunden und 52 Minuten. mehr...