kingkeld's Journal, 04 January 2013

Good morning, buddies and friends!

So, if I wasn't please enough with an almost two kilo weight drop yesterday, what could possibly make it better?

Well, how about ANOTHER TWO KILO DROP!?!

You bet! I am down 4 kilos, 8-9 lbs in two short days. Wow.

Of course, a lot of it is water. I am fine with that. I need the water weight gone too. It's all weighing me down, and make me feel heavy.

I can literally FEEL a difference since earlier this week, it's crazy.

I now weigh less than I did December 1st. I suppose I can say the Christmas/Holiday gain is gone. Nice! Of course, I should expect a smaller gain any day now. 4 kilos off doesn't just happen.

Yesterday went amazingly well.

I abstained TOTALLY from the dreaded Thursday cake. I had none. Neither did Wife, by the way. I'm so proud of her.

I ended up consuming a little over 1000 calories, so I had plenty of room for cake, but I know that once I start I do NOT wanna stop. So I decided to not start.

I replied to a forum post yesterday, that reminded me of a good throught I used to have when I wanted to eat something bad. I think it's a good one to pull out of the bag again.

To lose one kilo of fat, we need to have a calorie deficit of 7000 calories. I think most people on FatSecret has heard this one time or another, and I find it to be true.

A 100g (standard size in Denmark) chocolate bar is about 550 calories.

So if you choose to eat a 100g chocolate bar, this equals a 70g FAT GAIN that you will have, compared to if you do not eat it.

If you skip it, you will have dropped 70g of fat MORE than if you eat it. That's worth considering, especially when we get to that point where we're happy with a 100g daily weight drop.

To me, this really puts it in perspective. Is a two minute (or less) pleasure of eating the chocolate (and hours of fighting the urge for more) really worth it? Especially with a 70g fat gain? Hell no!

...

I woke up early this morning again, at 2:40 am. Again, instead of just lying there waiting for the alarm at 4 am, I got up and exercised. I ended up doing my 15 minute workout video, and 40 minutes on the bike.

The workout video is starting to work on me. I've done it three days in a row, and even if it is very light impact, I feel a difference. The video targets large muscle groups - abs, thighs etc. - for a max calorie burn with a gentle amount of effort. It's absolutely a beginner's video. However, it gets me going, and I actually feel it working.

I already feel that my muscles would like to do more. I feel that they are "waking up". This is great - especially from a mild, 15 minute input.

...

So, today is Friday. Short day at work, and Wife and I will go shopping afterwards. I've had a light breakfast, to make room for a little lunch on the town. I have already planned what I'm having - it'll be an omelette and a huge bowl of salad. Only good stuff, and super light on dressing - a table spoon max. As soon as I am done journaling, I will enter it in my diet calender, to be ahead of things.

I like planning ahead. It makes my day so much easier. If you don't do this already, you should consider it. It's so nice to have all the main meals entered at the beginning of the day. This way I know whether I have room for a snack or treat, or what to say and do when someone offers goodies at work. Still, gotta remember that "70-grams-of-fat-per-1-bar-of-chocolate"-rule.

There is no rocking with the Peanuts today. We're still on break, but should be picking up next Friday. I really miss playing music with my bands. I'm rehearsing with Burnin' Live on Sunday. I can't wait! :)

Today, I'm thankful for:
- 4 kilos down in two days! WOW!
- Feeling lighter, feeling stronger.
- Morning coffee!
- The outlook to a great day with Wife!

Happy Friday, people! Life is good!

201.5 lb Lost so far: 140.2 lb.    Still to go: 14.1 lb.    Diet followed 100%.

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1380 kcal

Fat: 87.29g | Prot: 72.09g | Carb: 81.38g.   Breakfast: Sliced Ham (Extra Lean), Rye Bread, Egg. Lunch: Bacon (Cured, Pan-Fried, Cooked), Olives, ranch dressing, Butter, Egg Omelet, Lettuce Salad with Assorted Vegetables. Dinner: Broccoli, Baked or Broiled Salmon. Snacks/Other: Rich Chocolate Ice Cream, Oranges, radishes. more...

3436 kcal

Activities & Exercise: Shopping - 15 minutes, Bicycling (leisurely) - <10/mph - 1 hour, Calisthenics (light, e.g. home exercise) - 15 minutes, Sitting - 15 hours and 15 minutes, Standing - 1 hour, Walking (moderate) - 3/mph - 30 minutes, Desk Work - 15 minutes, Sleeping - 5 hours and 30 minutes. more...