July 2022 Recap: Daily Average: Exercise: 2632kcal, Food: 2105kcal, (Fat: 91.78g, Protein: 123.85g, Carbs: 120.02g, est. alcohol: 303.50)
June 2022 Recap: Daily Average: Exercise: 2579kcal, Food: 1914kcal (Fat: 82.73g, Protein: 128.24g, Carbs: 108.52g, est. alcohol: 222.39)
On the long-term trend (measured by TrendWeight.com), I gained 2.2 net pounds over this time last month. My body fat percentage was up by .5 percent (1.8 pounds). My lean mass was up by .4 pounds. I ate 191 more calories per day on average and burned 53 more calories daily. I did 16:8 IF and three days of FMD before my vacation, which was the last ten days of the month. I was doing OK until that, and I've lost about 9 pounds of water over the last two days.
My average carbs went from 109 to 120 total grams per day on a 77-gram target. My average fat intake went from 83 to 92 grams per day on a 77-gram target. My protein went from 128 to 124 grams daily on a 154-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 222 to 304 calories a day.
I ended the month at 230.7, up 3.8 from the last day of June. My low weight for the month was 224.3 after the mid-month FMD. My lowest body fat percentage was 30.8, which was .1 more than my low BF reading for June.
For August, I will continue to align protein with my lean mass (155 grams for 155 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). Basing this on 2025 calories on an estimated 1841 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 am going to try some carb cycling to try to raise my BMR.
