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13 June 2014

Good morning!

It's about damn time, huh?

I'm sorry I've been abscent, but I have needed a break away from some of the things I've been doing.

I just wanted to do a quick check-in with you guys, and let you know that I am alive and well.

I've gotten quite a few messages asking if I am okay.

I am definitely okay.

Business is okay - but growing way too slow for my patience. That's how businesses grow, though, isn't it? :) I'd rather have clients lined up all the way around the block, but that' probably not very likely.

...

It had become a little too much of a chore to write my journal, and that is why I suddenly disappeared. I just needed a break of.

I'm still on that break, but rest assured that I WILL be back fairly soon. Just writing this actually make me feel like I should start writing soon.

I'm doing well on my calories, slowly adjusting my weight downwards. I'm on no hurry, I do IIFYM and I really like doing that. It works great for me.

...

I hope you're all doing well and that you're reaching goals.

If you feel like it, do a little check in with me in the comments. I'd love to hear from all my FS-friends. :)

Have an awesome day and an awesome weekend!

Today, I'm thankful for:
- A nice, positive attitude!
- Strength. Training is better and better always.
- Morning coffee.

Life is good!
Weigh-in: 207.0 lb lost so far: 134.7 lb still to go: 19.6 lb Diet followed reasonably well
   (25 comments) on diet kingkeld's own diet   losing 0.7 lb a week

19 May 2014

Good morning!

How are y'all doing?

It's been a while since my last confession, but here I am. :)

Actually, I've been doing really well this last week's time. Business is slowly growing (though as always not as fast as I'd like it to grow), and I am feeling great about everything.

The weight is slowly coming down, too. I've been sticking to everything this last week, except for yesterday. Wife and I decided to take the day off from everything, and we just enjoyed ourselves. This included pizza and ice cream. And chocolate. LOL.

Still, looking at the last week, I have a calorie deficit of about 6000, and this is perfect for me. I see the results on the scale too.

I chose to NOT weigh in this morning, or at least I will not register it.

The reason is that I couldn't sleep - been up since midnight - and I have been drinking water, which will drastically change my weigh-in. Also, it would be way too early to weigh in regardless.

So the number today would just not make sense. Maybe it's also a good idea since we pigged out yesterday. No need to traumatize myself looking at the mess of added food weight and water fluctuations. LOL.

...

Today I have several clients, I'm teaching classes and I'm meeting with another local television station. I hope this will give me some exposure, and that this will result in some more clients.

I need more business if I want to live off of coaching weight loss. It's a great job, and I really want to do this full time.

I see very nice results with everyone. I have no clients NOT losing weight, and everyone seem to be very happy with their results and the help I can bring them.

It's very giving to me, too. I simply love doing this, and I feel that I finally found "the thing I do" in life. I want to keep doing this.

...

I'm very clear headed about my own diets these days. I was perfectly okay with letting go of it yesterday, and I am perfectly okay with the after-effect that it will have when I weigh in in not too long - once Wife wakes up.

I'm also ready to just bounce back to "do right"-mode today. I have the whole day planned out already. It's pretty easy. I have a busy days out with meetings to occupy me, so there isn't much bad I can do.

I will basically go work out before meeting my first client, then have lunch afterwards, then go talk to TV, then dinner, then classes, then another client. That's the full day. I will have to find to little time windows to eat.

It's an easy day.

...

Today, I'm thankful for:
- Wife!
- On track!
- Coffee in my VERY near future.

Life is good!

13 May 2014

Good morning!

How are you guys?

Wow, yesterday was a crazy day. So many things going on. So much fun, but also somewhat stressful.

I had to scramble quite a bit to get my meals in, make quick choices and find alternatives to the plans I had laid out in the morning. Nothing really went right.

The good news in all that is that I accomplished (almost) meeting all my numbers, with an unusually low calorie intake, and with no bad food choices.

I was slightly low in my protein intake (20g, nothing major), and all other numbers were pretty much met. It was a nice feeling. At the same time, I ended up moving a lot more than I thought I would, and this created the large deficit. Nice!

...

It was fun to talk to TV. It was very low key. I basically got to present my thoughts and ideas a bit, and I got to promote the business a little. I loved it. The TV guy was very impressed with the presentation.

"It sounds like you almost had it all planned out", he said. If he only knew how many times I have told my story to people.

I think I can do that story in my sleep. :)

...

I really feel that I am on track on dropping those last kilos again. I feel 100% in charge. No stress. No worries. No anything that can damage my decisions, other than factors I can't change - like yesterday. And yesterday was handled perfectly.

One of the issues yesterday was that there were massive delays on the train because of rail work. Everything was jumbled, and this took away the time I would have had for dinner before teaching my classes.

I had to eat from whatever they had at the 7-Eleven at the train stations. I was fearing the worst. Last I checked, the healthiest things they had were donuts and ice cream.

That has fortunately changed.

They now have chicken sticks. They're even in my calorie counter, so I know exactly what I'm eating. One stick is 100g and is 105 calories. Not bad at all. They're grilled, not fried (I asked). This is a GREAT snack for me - it'll load up on protein and save me the calories. Absolutely brilliant! Then, of course, there is the price tag. Let's not get into that.

...

Today is another fun day. I'm meeting a few clients, and I am hoping they're doing fine. Of course they are. I'll be doing my long walk - which I haven't done in a little while due to Wife being home (I know, excuses, excuses...), and I am looking forward to it.

I'll be hanging out at the gym a little too, and promoting my business.

It's a good day.

...

The weight? Well, it came down three full lbs since yesterday. A good chunk is fluid, of course, and a good chunk will simply be from consuming smaller amounts of food yesterday. But with a 1500 calorie deficit (which is too much - though a single day won't kill me) there is also a clear little fat loss. I'm happy and satisfied.

...

Today, I'm thankful for:
- Positive attitudes!
- Wife!
- Morning coffee!
- Being on track!

Have a great day! Life is good!
Weigh-in: 210.3 lb lost so far: 131.4 lb still to go: 22.9 lb Diet followed 100%
   (5 comments) on diet kingkeld's own diet   losing 0.7 lb a week

12 May 2014

Good (late) morning!

Let's start the day with a song, shall we?



I'm not sure what kind of impact the video has outside Europe, but here in Denmark it is a hot topic.

Denmark hosted the Eurovision Song Contest last Saturday, and this was the winning performance from Austria.

Not only is it an amazing song and performance, but the artist has really gotten people talking.

For obvious reasons.

I love the fact that she won. Yes. I chose to say "she", as this is what she is representing.

I love the fact that she won on behalf of not only every transgender person, every gay person, every cross dresser out there, but also on behalf of everyone who has been teased and bullied, Ben picked on and harassed, simply because they are acting like the person that they drop down inside feel that they are.

I think a lot of us people on Fatsecret can relate, for one or more reasons.

...

So, is has been a whole week since my last weigh in. Wow. Time flies.

I've done good all week, but chose to not follow plan Friday and Saturday.

Wife and I went to Copenhagen, and had a great time. I did okay on the calories Friday, just slightly above what I had planned, and still with a deficit, and then Saturday was nothing but bad decisions.

Bottom line result is that I overall am losing fat, but that I am heavy today.

...

I have adjusted my calorie and macro allowance to give me a slight more wiggle room. It will help me stay on track, I think.

It's really not all that hard, I just don't prioritize my weight enough. The moment I do, I have zero problems sticking to plan.

Especially having had her with with me at home for two weeks had been bad for me. I want to treat her out. I want to spoil her. And as always, we reward ourselves with food. Bad idea.

...

I've been writing on and off on today's journal. I'm at the remote gym today, talking to people, and building business. Today was extra important for me, as the gym had a visit from a local television station, and they wanted to do a spot on the gym. Guess who got to play a major part, wearing a shirt with a Web address? :-)

Exposure is everything, right?

...

I'm heading home soon as I'm teaching my weight loss classes tonight. As always, I'm really looking forward to them. Good fun.

...

Today I'm thankful for
- bring back to my usual routines.
- television exposure
- a great workout
- coffee
- Wife

Have a great day and an awesome week. Life is good!
Weigh-in: 213.6 lb lost so far: 128.1 lb still to go: 26.2 lb Diet followed poorly

06 May 2014

Good morning!

I hope you guys are doing good.

For once, I have time to write a full journal, and I will do my best to live up to that.

It's been a busy couple of weeks, which is a good thing. Food choices have suffered here and there, but overall I am doing good.

I see more and more potential clients showing interest in my weight loss services and systems, and I love it!

I started up a new client yesterday, and starting one up again today.

The business is now growing to a point where I am starting to see that I need to consider restricting "business hours" a little, if I want some time off too. I'll get all that worked out. For now, obviously, it is more about getting all the clients I can, to fill up my calendar.

I'm having so much fun with this, and I love seeing the progress my clients make.

...

Yesterday, I showed some interesting pictures in my classes, and I figured I'd share them here with you guys too.

I have shown one of them before, but I think these are so important to remember - especially for those of us who do strength training.

It's a shocking thing to realize the first time, but... strength training makes you GAIN WEIGHT!

I see it at the gym all the time, especially with the ladies.

Everyone is SO focused on the number that the scale gives us. We focus on how much we weigh, and look less at body composition.

When you work out and do strength training, then you burn calories. If you are eating with an overall calorie deficit, you WILL lose body fat. However, if you life weight at the same time, you WILL build muscle.

And muscle is heavy. Very heavy.

To get a visual, take a look at this:



This is 5 lbs of fat, vs. 5 lbs of muscle.

What I am saying by showing this, is that we will look slimmer by losing 5 lbs of fat, and gaining 5 lbs of muscle. We won't see any change on the scale though.

To push it a little further in understanding, here are three pictures of the same girl. The first picture shows her as "skinny fat" (low weight, but mostly from lack of muscle) to "toned" (low fat percentage, but muscular).



What looks better? What feels better? Just because she is lighter in the first picture doesn't make her "thinner".

I hope it makes sense to you guys. I think it's SUCH an important thing to understand.

...

I'm very happy with the muscle build that I have accomplished. I constantly surprise myself when I look in the mirror, putting on a shirt and see the arms flexing. I never thought I'd reach a level where I would look like this.

Sure, it's hidden by a little too much fat, but there is zero doubt that the muscles are there. I just need to tone up a bit.

This is the challenge for me. And this is the one I am working on.

...

I see that going too hard and heavy on the deficit has been killing my motivation a little bit. I tell everyone left and right to NOT go too hard, but I tend to do it myself. Weird.

I have allowed myself a few hundred extra carb calories, and I hope this will make it a little easier to constantly stay on track.

Mind you, it's not like I don't eat a lot. The volume of foods that I NEED to eat to meet my nutritional goals is often astonishing.

My new client, who started up yesterday, was very surprised by this.

He was expecting a hard core diet that would take a LOT of effort and a LOT of restrictions, and I gave him the exact opposite. He loved the thought of it all "being math", and could see the idea 100%. He'll go far, I know this.

And the great thing about it is that it IS all math. I see it constantly. The issues come when our emotions get in the way of the math. Then we forget the math.

As I see it, most times it's a matter of INCORPORATING the math when the emotions run crazy. Once we learn to do this, life gets a whole lot easier.

...

Today, I'm thankful for:
- New clients!
- Wife!
- Morning coffee!
- A nice workout soon! I'm looking forward to it!
- A fun day ahead of me, meeting several clients.

Have a fun day, everyone! Life is good!

Weigh-in: 211.0 lb lost so far: 130.7 lb still to go: 23.6 lb Diet followed 100%
   (10 comments) on diet kingkeld's own diet   gaining 9.6 lb a week

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