June 2022 Recap: Daily Average: Exercise: 2618kcal, Food: 1914kcal (Fat: 82.73g, Protein: 128.24g, Carbs: 108.52g, est. alcohol: 222.39)
May 2022 Recap: Daily Average: Exercise: 2645kcal, Food: 1923kcal (Fat: 75.75g, Protein: 130.03g, Carbs: 99.97g, est. alcohol: 321.25)
On the long-term trend (measured by TrendWeight.com), I gained 3.0 net pounds over this time last month. My body fat percentage was up by .6 percent (2.2 pounds). My lean mass was up by .8 pounds. I ate nine fewer calories per day on average and burned 27 fewer calories per day. I did 16:8 IF to start the month but converted to OMAD later in the month. I finished with a week of FMD. But that was after a weekend at the races where I ate two huge meals out and drank a lot of light beer. That gained me 8 pounds of water weight and hurt my averages.
My average carbs went from 100 to 109 total grams per day on a 68-gram target. My average fat intake went from 76 to 83 grams daily on a 68-gram target. My protein went from 130 to 128 grams daily on a 154-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 321 to 222 calories daily, mostly red wine and whiskey.
I ended the month at 226.9, up 2.7 from the last day of May. My low weight for the month was 221.9, but that was the first day of June. My lowest body fat percentage was 30.7, which was .1 less than my low BF reading for May.
For July, I will continue to align protein with my lean mass (154 grams for 154 pounds). I will target half that each for carbs and fat (77 grams). The calorie target will be about 1831 per day (food macros plus alcohol). I am basing this on 2015 calories on an estimated 1831 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.
