Jurnal Draglist, 31 Mar 22

March 2022 Recap: Daily Average: Exercise: 2534kcal, Food: 1695kcal (Fat: 63.49g, Protein: 143.53g, Carbs: 71.25g, est. alcohol: 264.47)

February 2022 Recap: Daily Average: Exercise: 2606kcal, Food: 2107kcal (Fat: 81.79g, Protein: 156.07g, Carbs: 112.34g, est. alcohol: 297.25)

On the long-term trend (measured by TrendWeight.com), I lost 3.6 net pounds last month. My body fat percentage was down by .7 percent (2.6 pounds). My lean mass decreased by 1.0 pounds. I ate 412 fewer calories per day on average, and I burned 72 fewer calories per day). I did 16:8 IF and added a 5-day fasting-mimicking diet (FMD) on the third week of the month. I resolved to be much stricter with my macros, and it paid off.

My average carbs went from 112 to 71 total grams per day on a 70-gram target. My average fat intake went from 82 to 63 grams per day on an 80-gram target. My protein was good, going from 156 to 144 grams per day on a 155-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 297 to 264 calories a day, mostly red wine and a little whiskey.

I ended the month at 225.2. After March FMD, I weighed 221.7, and my body fat percentage was 30.7.

For April, I will decrease protein to align with my lean mass (154 grams for 154 pounds). I will target 70 grams of carbs and 80 grams of fat as limits. The calorie target will be 1613 per day. This is about 20 percent less than my estimated sedentary daily energy expenditure of 2016 calories on an estimated 1833 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.

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1190 kkal

Lemak: 49,46g | Prot: 135,00g | Karb: 66,21g.   Makan Pagi: Coffee, Premier Nutrition High Protein Shake - Chocolate. Makan Siang: Salsa, Perdue Short Cuts Carved Grilled Chicken Breast, Walden Farms Calorie Free Raspberry Vinaigrette Dressing, Bigelow Tea Green Tea, Grape Tomatoes, Signature Farms Garden Salad. Makan Malam: Mt. Olive No Sugar Added Sweet Gherkins, Walden Farms Calorie Free Honey Dijon Vinaigrette, Safeway Frozen Cauliflower, Wonderful Pistachios (Package), Soleil Berry Sparkling Water, Lee Kum Kee Sriracha Chili Sauce, La Banderita Carb Counter Street Taco, Ground Beef (85% Lean / 15% Fat). Camilan/Lainnya: Sotoomi Tongkat Ali, Daily Multicap, Kroger Sauerkraut, Bragg Organic Apple Cider Vinegar, Trader Joe's Raw Brazil Nuts, Vitamin D3 5000 IU, MK-7 Vitamin K2, Club House Sub-Lingual B-12 Tab, Dorado Fadogia Agrestis, Antarctic Krill Oil, Broad-Spectrum Magnesium Caps, Berberine, Nutricost KSM-66 Ashwagandha Root Extract, Rani Turmeric Ground. lagi...

2326 kkal

Latihan: Fitbit - 24 jam. lagi...