Draglist's Journal, 01 February 2021

January 2021 Recap: Daily Average: Exercise: 2549kcal, Food: 1768kcal (Fat: 69.72g, Protein: 142.38g, Carbs: 68.65g), alk 296.40kcal

December 2020 Recap: Daily Average: Exercise: 2690kcal, Food: 1949kcal (Fat: 72.02g, Protein: 156.88g, Carbs: 82.28g), alk 344.18kcal

On the long term trend (measured by TrendWeight.com), I lost 3.0 net pounds in January to recover from the holidays. My body fat percentage went down by .6 percent (2.3 pounds). My lean mass went down by .7 pounds. I ate 181 fewer calories per day on average, but I also burned 141 fewer calories per day. I split the month between 16:8 IF and OMAD. I dropped whey protein powder but did drink a premier protein drink with supplements at 4 pm every day to start the evening meal.

My average carbs went from 82 grams to 69 grams per day on a 50-gram target (but the average was skewed by a few cheat meals). My average fat intake went from 72 to 70 grams per day on a 90-gram target. My protein went from 157 to 142 grams per day on a 155-gram target, reflecting the 30 grams per day that protein powder formerly provided. My estimated alcohol intake (total calories minus macros multiplied) went from 344 calories a day to 296. That shows a lower intake after the holidays. I ended the month at 228.0 pounds, but I did go as low as 224.2 by mid-month. For February, I will try to maximize protein at 210 grams per day and take carbs and fat to 60 grams each. Challenging targets, but especially the protein.

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1647 kcal

Fat: 86.09g | Prot: 190.61g | Carb: 13.20g.   Breakfast: Coffee. Lunch: Soleil Berry Sparkling Water, BelGioioso Parmesan Cheese, Perdue Short Cuts Carved Chicken Breast Original Roasted, Coffee. Dinner: Premier Nutrition High Protein Shake - Vanilla, Coca-Cola Cherry Coke Zero (Can), Sweet Onions , Cooked Green Cabbage, G Hughes Sugar Free BBQ Sauce, Inglehoffer Original Stone Ground Mustard, Ground Beef (85% Lean / 15% Fat) , Lee Kum Kee Sriracha Chili Sauce, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Great Lakes Gelatin Collagen Hydrolysate. Snacks/Other: Coca-Cola Cherry Coke Zero (Can), Rani Turmeric Ground, Nutricost Boron, Berberine, Broad-Spectrum Magnesium Caps, Antarctic Krill Oil, Sub-Lingual B-12 Tab, Daily Multicap, MK-7 Vitamin K2, Vitamin D3 5000 IU. more...

2248 kcal

Activities & Exercise: Walking (moderate) - 3/mph - 54 minutes, Fitbit - 23 hours and 6 minutes. more...