Draglist Günlüğü, 01 Ağu 23

July 2023 Recap: Daily Average: Exercise: 2749kcal, Food: 2495kcal (Fat: 101.70g, Protein: 161.24g, Carbs: 149.05g)

June 2023 Recap: Daily Average: Exercise: 2760kcal, Food: 2134kcal (Fat: 89.93g, Protein: 145.03g, Carbs: 111.49g)

On the long-term trend (measured by TrendWeight.com), I weighed 7.6 more pounds than the same time last month. My body fat percentage increased by 1.6 and my fat mass increased by 6.2 pounds. My lean mass went up by 1.4 pounds. I consumed 361 more calories per day on average and burned 11 fewer calories daily.

My average carbs went from 111 to 149 total grams per day on a 111-gram target. My average fat intake went from 90 to 102 grams daily on an 83-gram target. My protein went from 145 to 161 grams daily on a 155-gram target.

I ended the month at 244.0, up 14.4 from the last day of June. My low weight for the month was 227.7 on 7/07, down .5 from last month's low. My lowest body fat percentage was 31.8, the same as my low BF reading for June.

This month's significant difference was my annual vacation from 7/21 to 8/01, where I ate several outstanding meals with family and friends. My goal for August is to get back to the high 220s. I plan to eat a simple diet of meat, eggs, veggies, fruit, raw nuts, and Greek yogurt without many extras.

For August, I will continue to align protein with my lean mass (157 grams for 157 pounds). I will be targeting 84 grams of carbs and fat per day. The calorie target will be 1718, with an estimated 2097 sedentary daily calorie burn and an estimated 1906 Basal Metabolic Rate (per keto-calculator.ankerl.com). The calorie target comes from the outstanding Body Weight Planner, which I used to lose the initial 100 pounds back in 2012 (https://www.niddk.nih.gov/bwp).

Happy August!

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2804 kcal

Yağ: 119,01g | Prot: 176,54g | Karb: 124,94g.   Kahvaltı: Bacon, Sausage & Egg Wrap, Starbucks Caffe Americano (Venti), Lipton Diet Peach Iced Tea. Öğle Yemeği: Sargento Pepper Jack Snacks Cheese Sticks, Chomps Original Beef Stick. Akşam Yemeği: Cooked Asparagus (Fat Added in Cooking), Marie's Chunky Blue Cheese Dressing, Crab Cake, Sonic Grilled Onions, America's Choice Bacon Thick Sliced, Carrots , Lettuce Salad with Assorted Vegetables, Green String Beans, Cooked Mushrooms (Fat Added in Cooking), Cooked Spinach (from Fresh), Braised Beef Liver, Red Table Wine, Premier Nutrition High Protein Shake - Chocolate. Aperatifler/Diğer: Vitamin A 10,000 IU, Zinc 50 Mg, One A Day Men’S 50+ Multivitamin, Best Naturals Berberine Plus, Broad-Spectrum Magnesium Caps, Antarctic Krill Oil 2000 mg, Jarrow Formulas MK-7 Vitamin K2, Vitamin D3 5000 IU, Trader Joe's Raw Brazil Nuts. devamı için...

2340 kcal

Egzersiz: Yürüme (Orta Hızda) - 5/kph - 29 dakika, Fitbit - 23 saat ve 31 dakika. devamı için...