Draglist's Journal, 01 Aug 20

June 2020 Recap: Daily Average: Exercise: 2847kcal, Food: 2014kcal, (Fat: 100.28g, Protein: 132.54g, Carbs: 91.61g), alk 214.88kcal)
July 2020 Recap: Daily Average: Exercise: 2879kcal, Food: 1742kcal, (Fat: 87.72g, Protein: 109.80g, Carbs: 74.95g), alk 215.32kcal)

On a long term trend (measured by TrendWeight.com), I lost .7 net pounds in July. My body fat percentage went down .1 percent (.5 pounds). My lean mass went down by .2 pounds. I dropped 272 calories per day on average and I burned an additional 32 calories per day. I continued alternate day weights and HIIT spinning workouts six days a week. My average carbs went from 92 to 75 grams per day (on target). My average fat intake went from 100 to 88 grams per day (17 grams higher than target). My protein went from 133 to 110 grams per day (this is lower than my target, but I determined not to increase daily calories to add the extra protein if I was already at calorie goal). My alcohol stayed at about 215 calories a day (estimated by taking the average kcal per day minus the individual total of the macros). I aimed for 1675 calories per day on average in July and hit 1742. My lean mass remained largely unchanged, despite alternate day weights. I am eating in a calorie deficit of course and I'm 61. Two key factors. One thing I thought I might try this next month is eating in a calorie SURPLUS, as long as those surplus calories are protein. That will be super hard to do without supplements, which I've been trying to avoid. But with a clean kidney report, maybe I'll add that to each meal. Happy August!

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3866 kcal

Fat: 148.36g | Prot: 205.80g | Carbs: 175.59g.   Breakfast: Premier Nutrition Premier Protein Cafe Latte, Albertsons Heavy Whipping Cream, Coffee. Lunch: Bigelow Tea Green Tea, Salsa, Mr. Tortilla Low Carb Multi Grain Tortilla, Dietz & Watson New York State Aged Cheddar Cheese with Horseradish, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast. Dinner: Cooked Collards, Cooked Green String Beans (from Fresh), Cooked Green Cabbage, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Lettuce Salad with Assorted Vegetables, Red Table Wine, Beef Steak, Burton Sausage Smoked Jalepeno Sausage, Daisy Sour Cream, Body Fortress Super Advanced Whey Protein - Chocolate (50g), Peach. Snacks/Other: Nature's Garden Protein Fusion Mix, Soleil Berry Sparkling Water, Red Table Wine , Quest Chocolate Brownie Protein Bar, Nutricost Boron, Mom's Best Naturals Chromium Picolinate, Berberine, Broad-Spectrum Magnesium Caps, Turmeric Curcumin, Antarctic Krill Oil, Sub-Lingual B-12 Tab, Daily Multicap, Navitas Naturals Cacao Nibs, MK-7 Vitamin K2, Vitamin D3 5000 IU, Frank's Sauerkraut, Trader Joe's Raw Brazil Nuts, Bragg Organic Apple Cider Vinegar. more...

2783 kcal

Exercise: Walking (moderate) - 3/mph - 1 minute, Fitbit - 23 hours and 59 minutes. more...