Draglist's Notizen, 01 Okt 22

September 2022 Recap: Daily Average: Exercise: 2540kcal, Food: 1780kcal, (Fat: 68.71g, Protein: 116.00g, Carbs: 91.59g, est. alcohol 327 kcal)

August 2022 Recap: Daily Average: Exercise: 2296kcal, Food: 1522kcal (Fat: 64.06g, Protein: 131.42g, Carbs: 72.66g, est. alcohol 129.14 kcal)

On the long-term trend (measured by TrendWeight.com), I lost 1.1 net pounds over this time last month. My body fat percentage was down by .2 percent (.06 pounds). My lean mass was down by .05 pounds. I ate 258 more calories per day on average, and I burned 244 more calories per day. Happy with the results because I was ill with a food-borne illness for the first 25 days of August. I've recovered but maintained the new weight range.

My average carbs went from 73 to 92 total grams per day on a 76-gram target. My average fat intake went from 64 to 69 grams per day on a 76-gram target. My protein went from 131 to 116 grams per day on a 152-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 129 to 327 calories daily. Many after-hours events in September affected the carb and booze numbers.

I ended the month at 214.0, down 4.8 from the last day of August. My low weight for the month was 213.1. My lowest body fat percentage was 28.7, which was .3 less than my low BF reading for August.

For October, I will continue to align protein with my lean mass (152 grams for 152 pounds). I will target half that each for carbs and fat (76 grams). The calorie target will be about 1596 for food. This is based on an estimated 1966 sedentary daily calorie burn and an estimated 1787 Basal Metabolic Rate (per keto-calculator.ankerl.com). I track exercise calorie burn with a Fitbit, but I do not use that to set a calorie target.

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2914 kcal

Fett: 151,97g | Eiw: 163,36g | Kohlh: 126,10g.   Frühstück: Coffee, Water. Mittagessen: Whisps Parmesan Cheese Crisps, Soleil Berry Sparkling Water, Premier Nutrition High Protein Shake - Chocolate, Mission Carb Balance Soft Taco Flour Tortillas, Mild Cheddar Cheese, Egg, The Granola Bakery Keto Nut Granola Cherry Crunch. Abendessen: Fiber One Protein One Chocolate Chip Bar, Bob Evans Mashed Cauliflower, Parmesan and Chives, Chicken Meat (Roasting, Roasted, Cooked) , Wonderful Pistachios (Package), Red Table Wine. Snacks/Sonstiges: Choc Zero Chocolate, Soleil Berry Sparkling Water, The Granola Bakery Keto Nut Granola Cherry Crunch, Soleil Berry Sparkling Water, Keto Pint Sea Salt Caramel Bar, Havasu Saw Palmetto, 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...

2275 kcal

Bewegung: Gehen (Mäßig) - 5 Km/h - 19 Minuten, Fitbit - 23 Stunden und 41 Minuten. mehr...