kingkeld's Journal, 29 March 2013

Morning Buddy - Have a good weekend. 

What a great drop! And I like all of your disclaimers - especially for those reading that may be new at this! Definitely good to get that out there about what you are doing. I can't give enough praise to couch to 5K program. I seriously was NEVER able to run, always struggled even as a very very active child. I spent about 24 weeks (instead of 12) on C25K and have been running ever since, now getting ready for a half marathon in 3 weeks. You can do it!!! 

Fantastic drop...since Oct 1st I have been on a low calorie high protein diet started my journey with 500 calories and have been up it the calories evry month I am still pretty low compared to a lot of people's intake staying from 800 to 1200 no higher and have dropped 78 lbs in 6 months..I do have at least 70 to 80 grms of protein and I think that's really important when doing a low cal eating plan otherwise you will not loose weight...Keep up the journal's I love reading them and you are def an inspiration to so many. 

Wonderful Keld. You sound great. Snow? Oh it could happen here too but fortunately isn't happening right now! We often have snow in March, April, even May! Rain in our forecast but we've had some lovely sunshine and 50 degrees Fahrenheit!  

Wow...such low calories...I'm just following a maintenance diet for my goal weight, which sets my calories at 2300...or with lite exercise 2600...not sure which machine told you 3000cal, but it must be assuming a heavy exercise routine since your goal weight is 10lbs under mine. Good luck with the "experiment", but I'm not concerned...you've been playing this game longer than I have. Later buddy. 

Actually, the experiences I get from this are ALL positive. I feel really good both physically and mentally. I am in no way hungry - and I no longer find it hard to fit a full day into my 600 RDI. It's just a matter of playing your cards right. Obviously, I can't do 600 per day every day for eternity - I wouldn't need to and I wouldn't want to. If I truly end up being done with losing weight this coming friday, then I think I will simply start with implementing two 600 calorie days, like my Rollercoaster Diet suggests. Then I will figure out how much I can (and should) eat on the other days to maintain. Once I know this, I will work on getting my grip on this new number, and stick with it. I did a new calculation of my BMR using caloriesperhour.com, and they suggest 2800 calories per day including exercise on the level I generally do. This would mean that when I incorporate two 600 calorie days I would end up having 3680 calories available per day. Essentially, that would be daily - DAILY Indulgence Day. That sounds wild and scary. LOL. Still, if I have that kind of calories available (which I doubt), I think it's just a matter of living appropriate. I have some thoughts on some good ground rules that I'll share in a journal one of these days. I can't spill all the beans in the comments, now, can I? LOL.  

My food thought process for the day to lose the pounds: SO, let me tell you what is actually working for me this time. I am eating a LOT most of the time when I have it figured out. Some days are better than others, I have to plan and it gets easier and easier every week. I TRY to have 30% protein, 30% carbs, the fat just falls in line if I focus on lean protein. I also am trying to keep my sodium under 2000. The key word is TRY! I often have more carbs than protein, but if I don’t focus on lean protein for every meal, I fall very short and my carbs get too high. I am basically a low carb, no processed, low sodium diet. I am still working on getting healthy fats into my diet… Nuts are a binge food for me, I will eat the whole bag. I think this diet is what they are doing on biggest loser, or very close to it. Here is my thought process for planning my day today: If I focus on LEAN protein not processed every meal, the weight is finally falling off (never fast enough, but I have been fairly consistent this time with two pounds a week! YEAH... When I skimp on the balance, I am more hungry. SO, today for breakfast: (which is my typical go to breakfast) 3 servings of 100% egg whites, pour in a bowl with a squirt of butter spray, nuke it WITH A COVER (cooks more evenly) for 2 to 2.5 minutes. I then put a half serving of some sort of cheese and sometimes put on a piece of fat free cheddar to add to the creaminess. Today, I tore up a half piece of flatout flatbread (super high in fiber low in carbs) and put it back into the microwave for a few to melt the cheese. This is so filling, I usually have a whole piece of flatout, but I already had rye crisps early in the morning cause I woke up way too early! SO, then I blended in my bullet blender a few cups of baby spinach and a half cup of frozen strawberries, add a few splenda and drank my fruit and veggies. It actually tastes really good. Sometimes I put a scoop of 100% whey protein powder in or banana or what ever. For lunch today, since I won't have time to sit down, I am going to have a spinach/strawberry/chocolate protein smoothie. I didn't start doing the spinach till about a month ago. Someone here on FS said it was good and I was tired of eating bowls of veggies! It gets a little tiring when you want to eat healthy and you have to chew and chew and chew on cups boring broccoli. LOL. SO, protein smoothie for lunch... I have a piece of fruit, maybe a small apple around at all times and I need to pick up some more grapefruit. For dinner, Hmmmmm. Ok, think... I need to think lean protein FIRST, then the rest will fall in line. If I don't I will end up with too many carbs.. So, I keep beef patties, single slices of fish, usually steel head trout, filet steak and chicken breasts in the freezer. Dinner, lets say I want chicken, OK, I log it into FS and look at where my calories and percentages fall for the day, then I think what veggie, and what fat. I might want parmesan cheese to make a chicken Parm, I bust out my small George Forman grill and cook it up:-) while cooking a veggie. I love broccoli. I sometimes cook a whole bunch, blend it and use chicken stock as base with onion and stuff. Then I have a warm bunch of goodness I can enjoy without having to sit down and eat 4 cups of broccoli! LOL Thank you everyone for your great comments yesterday!!! Last night I was going to go to the gym for the spin class again. At around 4 my eyes started to ache. I kept flipping in my brain weather I should go work out. I had to ask myself, am I making excuses or is my body telling me I should not go… Hmmm. That is really hard to tell! Reading my bodies signals on eating has gotten much easier but the physical signs are a little hard. I took Wednesday off totally so I figured Thursday I can be back to kicking butt. WELL, by 5:30 my eyes were really hurting, then massive headache, then couldn’t stand light. I took some Tylenol PM by around 8 and it didn’t do a THING! I took it again at 3am! I think I fell asleep at 4am maybe… SO, my body was telling me not to go. I went to the eye doctor today and the good news is my eyes look great. He thinks it is a symptom of the lupus/autoimmune thing. GREAT! Now all these symptoms I have had over the years are sort of making sense. I went back to my doc yesterday and asked her what I can do to get better sleep. She didn’t have any suggestions. SERIOUSLY! I told her what I had tried and she said she didn’t want to give me any sleep aid. I would like something for at least the emergency times I am UP all night! It is better to sleep and be drowsy than to be up all night and exhausted! She just lost my vote as a good doctor. I am going to find another. I am not drinking, I am not a drug seeker, I am just trying to get better, geez. My workouts have been going well, but I know my knee and shoulder have not properly recovered from my surgeries from 2004. When I do zumba, my shoulder clicks and pops, and range of motion isn’t 100%, my knee is weak. When I do my PT exercises from post surgery, my shoulder clicks and I am just not sure what I should be doing , I can tell you perfect form, but I don’t know where my exact weakness is exactly. SO, I called a physical therapy place near me and they said I needed doctors orders. Well, I won’t go into that, but I made an appointment for my internist and am getting orders on Monday!! WHOOT! I only need a few sessions for instruction, but after that I will probably be able to rehab and work out better. I want to start lifting again so badly! You know, the more muscle I have the more calories I can burn, the more I can eat, the better I will feel!!! I am excited about that. YEAH. That’s it for now, an amazingly lovely day today. I am really sick of doctors but this should be my last month and then I will just probably need my rheumatologist from time to time. Next stop neurologist, new rheumatologist and oh shoot, ya, get that mammogram done when boobies aren’t swollen! 355 tower road I have had sever eye pain/headaches and scratchy eye history of Lupus. I called at 9am as a new patient to get an appointment. The girl on the phone asked me what the problem was and then said she didn’t want me to wait. She wanted me to talk to his tech first so they could try to fit me in. I said it wasn’t an emergency since my 8 hour severe eye pain light sensitivity went away at about 4am! I was told the tech would call me back. She called me back within an hour and got me in right away. I did wait a while for the doctor because I didn’t have an appointment. He was polite, communicated well, thorough, read back what the assistant wrote about me to make sure he understood exactly what the problem was and proceeded to do the exam. He also seemed to have a good grasp of autoimmune diseases and I left there very confident with the outcome! I have been to a LOT of doctors this last month and his office, staff rose far above the rest. Thank you. Today I have 108 g protein at 860 calories so far. Pretty balanced, small lunch cause I ate it at Costco at the sample stations LOL. I should have gone back for another sample of tilapia! WOW, lots of info on your journal today! AMAZING NEW LOW!!! YIPPIE! I wish your weather would warm up, mine has been super cold till yesterday. BTW I’m not concerned at all about your program! You know what you are doing and you are lifting! Shoot, today I have 108 g protein at 860 calories so far. Pretty balanced, small lunch cause I ate it at Costco at the sample stations LOL I was grateful they had food out cause I was waiting for a prescription and I didn‘t get breakfast cause of the last second doctors appointment. I should have gone back for another sample of tilapia! Is your indulgence day going to be full calories after your 600? You might not feel like the full amount this weekJ I love your protein bar cut up idea, I will have to try that when I start getting out! It is a great emergency food (I could have used earlier today). I average 900 a day all month. Some days less, some days more. I probably vary by 500 calories. I eat depending on how I feel and what my body is telling me. If I am hungry, I eat, if I am weak, I would eat, but I have not been weak at all. If I don’t stick to a schedule, my body says, hey you, eat something won’t you! LOL Couch to 5 sounds like a good goal! When will they do the surgery once you finally get approved. You will have recovery time. Weighs are your best friend for long term muscle and metabolism build. You inspire me, and your journals have helped me figure a lot of numbers and stuff out! Cheers! 

Hey Kingkeld, Thanks for stopping by! So happy for you that life is treating you well. :)