Draglist's Journal, 02 January 2022

December 2021 Recap: Daily Average: Exercise: 2518kcal, Food: 2291kcal (Fat: 93.94g, Protein: 141.94g, Carbs: 125.70g, est.alcohol: 374.98 kcal)

November 2021 Recap: Daily Average: Exercise: 2461kcal, Food: 1848kcal (Fat: 80.23g, Protein: 140.87g, Carbs: 90.54g, est. alcohol: 200.29 kcal)

On the long-term trend (measured by TrendWeight.com), I gained 4.0 net pounds over this time last month. My body fat percentage was down by 2.1 percent (3.7 pounds). My lean mass increased by 7.7 pounds. I ate 443 more calories per day on average, and I burned 57 more calories per day). I did 16:8 IF and added a 5-day fasting-mimicking diet (FMD) on the third week of the month. But I took the last ten days of the month in a total diet break with tons of holiday eating and drinking, including sweets and grains. This increased all my averages markedly. One fascinating aspect of the month is that my ratio of fat to lean mass changed significantly after the FMD in December. I suspected a scale issue (and I probably still do), but my body fat percentage has dropped substantially. I'll be adjusting my macros in January based on that.

My average carbs went from 91 to 126 total grams per day on a 75-gram target (but this was relatively on track before Christmas). My average fat intake went from 80 to 94 grams per day on a 75-gram target. My protein stayed consistent, going from 141 to 142 grams per day on a 152-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 200 to 375 calories a day, mostly red wine and a little whiskey. This also reflects additional holiday cheer and is aligned closer to previous months. I purposely restricted in November but loosened the reins in late December.

I ended the month at 235.6, showing huge water weight gains from the holidays. Indeed, I went from 220.9 to 235.6 in exactly seven days! I hope to get that back off in the first week or two of January and then my usual week three FMD. After December FMD (which came a bit early this month), I weighed 218.7, and my body fat percentage of 26.2 is the lowest I've recorded since moving away from my former Tanita scale a few years ago.

For January, I will increase protein by 8 grams per day to align with the new lean mass/body fat percentage. I will target 160 grams of protein per day and 74 grams each of carbs and fat. This will be roughly 1602 calories per day. I'm keeping protein at 1 gram per pound of lean body mass. The 74 grams of carbs will consist of complex carbs, primarily green veggies, although I'm thinking of adding sweet potatoes now and then. This is about 20 percent less than my estimated sedentary daily energy expenditure of 1997 calories on an estimated 1816 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.

Happy New Year!

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1964 kcal

Fat: 105.66g | Prot: 172.89g | Carb: 82.69g.   Lunch: Soleil Berry Sparkling Water, Coffee, Premier Nutrition High Protein Shake - Chocolate. Dinner: Rufus Teague Sugar Free Smoke’N Chipotle Barbecue Sauce, Inglehoffer Original Stone Ground Mustard, Applegate Farms Charcuterie Plate, Roast Beef, Sonic Lo-Cal Diet Cherry Limeade (RT 44), Planters Deluxe Mixed Nuts. Snacks/Other: Premier Nutrition High Protein Shake - Chocolate, Body Fortress Super Advanced Whey Protein - Chocolate (50G), Rani Turmeric Ground, Signature Select Berry Mix, Nutricost Boron, 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. more...

2479 kcal

Activities & Exercise: Housework - 2 hours, Fitbit - 22 hours. more...