kingkeld's Journal, 01 December 2011

Wow. Another lb off today! Actually a tiny bit more - 500 grams.

And not only that, but I did it WITHOUT my fat percentage climbing, it's actually .4 further down, so it's now at 9.4%. I'm still not sure this is in any way an accurate number. I googled "10% body fat" and I got pictures of a lot of people all ripped! LOL! That's definitely not me. :)

All you people who are "heckling" me on the exercise are gonna be so proud of me today! I have been doing my exercise DVD (on easy) all week, and I will continue doing this all week. My mission is to do this EVERY day of the week, every morning before breakfast. Next week I will up it to next level. I can tell that I can do easy without ANY hassle, so I think I am ready to go to next level. It was probably set too low to begin with, but I need to start somewhere non-intimidating, and then slowly raise the bar. As I am typing this, I am simply watching the next level video, and it looks like quite some extra work, but it's a nice, calm atmosphere and I love that about these videos.

When I have other times looked at exercise videos, I always see this über-pumped guy and a bunch of beef cakes in the back ground and they're gonna show you how to get all pumped and how tough they look. I can't stand it and it has ALWAYS made me not wanna do it. They're in a completely different world from mine, and the videos were obviously not made with the user in mind.

This video, however, tells me that it's okay that I do SOMETHING and to take breaks if it's too tough. "There is no wrong way to exercise". I love that about it. So this time I am not intimidated, and I really want to do this. I'm so glad I found them.

Oh, and in case you're wondering, they're the "Extreme Makeover: Weight Loss Edition" Workout videos. They're great. For beginners, I highly recommend them.

Now, also, I went to the gym yesterday. That's right, people! Exercise TWICE in a day - AND put in my morning music playing too!

At the gym I walked faster, ran more and burned more calories than I have ever done before. It felt good, and the time flew by. I always watch movies or shows when I'm there. I bring something on my phone and just sit it there so I can watch it. It works great for me.

Of course, afterwards, I felt like I'd been hit by a truck. I was afraid I was gonna be super sore today, but I am really not. Not TOO bad. I hope I can squeeze in time for another session on Friday.

Seeing my weight loss coming along again, and seeing my fat percentage coming down like this, I'm thinking if this is the exercise doing it.
No matter, I know that if I want to stay healthy and want to maintain after all the work I've done, I need to exercise. I need to stay in shape. I really want to do this, but it sometimes seem so damn hard to get going. I hope I can make it a habit.

I have a question about the exercise. I do mostly cardio, but after my surgery I want to start filling out my "bat wings" with some muscle, and I have a trainer on stand by for that. I can't get going until after surgery, as I don't want to gain muscle weight when I am only hoping to reach a low BMI. Yes, I know this is a bad move health wise, but this is what those damn doctors want. They want a BMI of 25, and that's what they're gonna get. In in the 26's now, and I will show them 25 or less.

I keep reading about protein after exercise. I understand that this is to burn fat and not muscle afterwards, when your body is craving resources. Does this also go when I do cardio, or is this more for weight lifting etc.? Does anyone reading this know? Maybe I should also post this in the forum. I think it's a good, relevant question that others might need answered.

So how about work? I had all this time yesterday to weed out in my pile of paper work. Did I get it done? Nope. Not a chance. I had so many other things coming in, but I did get a few things off my to-do list. I am trying to stay on top of ALL incoming work, so I don't generate more work, and then I take a little from my pile as often as I can get to it. It's getting better, just not as fast as I'd like to see it.

I wanted to do the video of my desk yesterday, but there were so many people in my work area that I got all self conscious about it! LOL! I will go in slightly early today and hopefully nobody else will have the same idea. I will see what I can do.

Lodger made dinner for us yesterday. It was pretty good, actually, and she was very considerate with her dinner choices. We had whole wheat pita bread with a great tuna salad with mixed vegetable salad, mozzarella, eggs and everything else that goes into a delish salad. I loved it. She made it a self-assembly thing so we could pick and choose, and I was able to fit it completely to my needs. That's how I like it!

I packed another salad for lunch - and I will be looking forward to having it. It's Thursday, which means a longer day at work, so I will also have a little fruit in the afternoon. It's pretty nice, there is a "mandatory" break for socializing at work Thursday afternoon. Our coffee lady bakes rolls or cakes (which I pass on) for everyone, and there is always fresh fruit. Since she is following my weight loss journey, she also ensures that there are baby carrots or something else in the healthy scale of things. I usually steal a few extra fruits to have a snack for Friday as well. Today, I have planned to have a banana.

Today I am thankful for:
- A nice chunk of weight loss without it affecting my fat percentage. This means there is more weight to be lost RIGHT around the corner somewhere. Maybe tomorrow?
- A good lunch in the fridge, with a nice healthy salad waiting for me.
- A feelgood feeling from exercising yesterday. It actually made me really proud of myself. I'm gonna try to remember this feeling and use it as motivation.
- My kitty cat sitting in my lab again, making me happy and keeping me warm.
- The fact that I find the easy level on the exercise DVD TOO easy.
- Our new christmas tree that's gonna be decorated one of these days. (I might not be thankful for the cat any longer if she can't leave it alone!)
- All of you guys! I always appreciate your comments!

Today, I have 7.4 kgs to go to reach my goal!

Have a great day, everyone! Life is good!
185.8 lb Lost so far: 155.9 lb.    Still to go: 0 lb.    Diet followed 100%.

Diet Calendar Entries for 01 December 2011:
1462 kcal Fat: 42.72g | Prot: 62.98g | Carb: 206.60g.   Breakfast: Sliced Ham (Extra Lean), Rye Bread (Reduced Calorie), Egg. Lunch: Thousand Island Salad Dressing (Fat Free), Lettuce Salad with Assorted Vegetables. Dinner: frikadelle, 200 g mixed vegetables, White Rice (Long-Grain, Cooked). Snacks/Other: kakaois, Carrots, Grapes, raisins, almonds. more...
3095 kcal Activities & Exercise: Calisthenics (light, e.g. home exercise) - 15 minutes, Desk Work - 6 hours, Sitting - 3 hours and 25 minutes, Sleeping - 8 hours, Walking (moderate) - 3/mph - 20 minutes, Standing - 6 hours. more...
on diet kingkeld's own diet   losing 7.7 lb a week


I am doing a happy dance for you - and smiling, smiling, smiling while I am doing it. Fantastic about the weight loss - but even MORE fantastic, that you are still enjoying the exercise. If you don't watch it you will become an exercise junkie LOL. I find I soooo enjoy my sessions - particularly my aqua fit - believe it or not, I actually "sweat" while doing it! Amazing as it a in Luke warm water :-). Not sure about the protein bit after cardio... I understood it was to help protect you against muscle loss - which is a good thing. You will need to protect yourself against loosing muscle, so that you can be fit enough after your op. You are bound to have lost some, after the weight you have lost. Apparently, when we are "fat" our body as a reasonable muscle mass because it needs it to manoeuvre our bodies around... As we loose weight, it doesn't need so much so cannibalises it. So exercising helps with retaining the muscle, as does the protein. On my scale I regularly check my muscle mass..... I have lost 4 pounds of muscle, whilst loosing over 4 stone (56 pounds) of weight. I am pretty happy with that and think I would have lost a lot more muscle, without the exercise and protein. Ideally I would like to build muscle - but that isn't happening at the moment - perhaps when I get to my final weight, that will happen. 
01 Dec 11 by member: Sk1nnyfuture
hi kingkeld, thank you for sharing your morning, it is 0945 and since ii have had a break from work with my son I have been keeping late nights so subsequently I am sitting up in bed writing this on my phone ( BIG RISK) and enjoying the sunshine streaming in through my bedroom window and at the same time wishing I could share the sunshine with sunshine girl who is struggling without it. However, I think the exercise is helping you. I have read about plateaus in weight loss which means your body needs to take a step up to continue weight loss. I am confident your exercise effort has done the trick. The body is a wonderful thing it does speak to us, we just need to tune in and listen and thanks to your journal my task today will be to do just that. I worked for my son three days a week. I have a break just now, but will be doing one day a week in future and since I have had this break I have become sedentary, even my challenges have gone by the wayside. I should have lost about 1 kg last week, instead I weigh the same but look bloated. I work with machinery for my son doing quite precision work, measuring cane to a 1000th tolerance, when a human hair is 3000th and choose to sit at some machines to avoid aggravating my knee, so you would think quite sedentary, but since my break my body feels like it has slowed right down and it has. I do take time to adjust, I get lost in my thoughts and everything stops. It has been three weeks I have wasted in this state but my conversation with J helped last night and now reading your journal has NOT failed to inspire. I would say your theory on the protein after your exercise is probably right but I always thought anything, I. E I always have banana particularly or any fruit in my gym bag for immediately after gym. No paragraphs on this comment as when I have written on my phone I usually end up tapping screen and wiping whole dawn lot of as I did with js the other day.happy days kingkeld just going to work in garden and thank you for the motivation. Have a really good day. Sazy 
01 Dec 11 by member: sazy look at you. exercise twice AND morning music playing. I'm beyond proud. Impressive! Post-workout nutrition should include protein and carbs as your body enters te recovery process. Muscle protein is degraded during exercise, so adding a large amount of protein post exercise helps rebuild it. I've read that from 0.2g - 0.4g of protein per 1 kilogram of body weight is effective post workout. 
01 Dec 11 by member: Helewis
And I'm glad you enjoyed your Lodger vegetarian meal. I was hoping you old get to do quinoa or seitan or something other classically vegetarian.  
01 Dec 11 by member: Helewis
Awesome!!! Well done!!! And yes ... the doctor's requirements are ridiculous!!! Exercise TWICE in a day??? Holy shit!!! (opps did I type that out loud???)  
01 Dec 11 by member: madaboutmoose
DUDE. You're totally going to shame me into exercise, aren't you?? :D Wait - I meant, I'm totally proud of you! Gimme some up top! *high five* 
01 Dec 11 by member: lisakp71
LOL, geez... you make it sound like I normally don't exercise! Oh, wait... I don't! Yeah, I'll try to SHAME you ALL into doing it! ...let's see how long this exercise fever lasts. No promises. I WILL try to do good though. 
01 Dec 11 by member: kingkeld
Moose - Doc's don't even do me I married one! 
01 Dec 11 by member: JenKatja
Hi Kingkeld. Madaboutmoose told me I should hook up with you as a buddy to help get me "inspired". LOL! I am! ... I am! I need to be shamed into exercising ... HA HA! WTG on losing!!!! I love hearing how well people are doing. You are working hard for it. Well done!  
01 Dec 11 by member: Mom2Boxers
Mom2boxers, I'll be happy to help inspiring you! :) I hope I can do it! I have SUCKED at exercising, but I realize that it's something I NEED to do - especially to shed those last few kgs, and even more so to be able to maintain afterwards. I'm working hard on making it a habit. Moose - thanks for referring Mom to me. :) 
01 Dec 11 by member: kingkeld


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