kingkeld's Journal, 15 October 2013

Good morning!


I just realized that I forgot to weigh in on my OLD scale, to compare the two. Dammit! Well, I guess I'll have to try again tomorrow. :)

Yesterday went great. I went low in calories, 1300, and had a deficit of about 2,000 according to Fitbit.

Still, this doesn't change the fact that I weigh the same, my fat percentage is UP and my muscle mass is DOWN. What gives?

So, is this simply because of a rough workout yesterday, tearing down muscle tissue? Does it work like that? I don't know.

It could be, though, couldn't it? Would we literally lose muscle mass after a very heavy weights workout, and then re-gain the muscle the days after? In a way it makes sense to me, but at the same time it doesn't. It seems TOO drastic.

I don't have all that many statistics on this just yet - but it SEEMS like there is a general trend of lower muscle mass on the day after a workout. Then, of course, there is usually also a lower weigh-in, so this could just as easily be affected by me shedding water.

This is something I will keep an eye on. I'm curious.

Anyways... no change in weight. Boo. No Gain. Win! :)

I did great yesterday, as I said. 1300 calories in, 3300 out. It's a quite large deficit. It shouldn't really be this large, but I still feel that I REALLY want to knock off a couple of kilos.

I didn't go as low as I wanted. I was hungry for meat, and I took this as a sign from my body that I needed more protein after my workout. I listened, and had meat.

I think it's important to do this. Let's get in tune with our bodies and hopefully one day be able to read ALL the subtle messages that it's sending us. :)

So, I upped the calories a little from what I had planned, but I'm still very low. Probably too low.


I feel like I constantly think about the fitbit/über smart smartscale numbers. They suggest - even with a lowered activity level on the scale - that I need to eat a LOT more than I do. In real food. Not junk.

I can't help thinking that I might actually somewhat be plateauing from not eating enough. Even with the junk I tend to eat on Saturdays, I am still low in calorie intake compared to what the fitbit and the scale says I should be for weight loss. Significantly lower.

At the same time, I really don't want to mess with things too much right now. I have 7 weeks until surgery, and messing up can mean that I won't reach the goals I have set myself for the beginning of December. This is essential to me, so I can't really start experimenting too much.

Of course, one thing I CAN do is to do better on the weekends. Hell, it might just be as simple as that.

It's been going just fine for a while, except for the weekends. I'm doing pretty good on sugars - I'm 14 days in with no bad sugars. I don't look at the naturals sugars as something to avoid, but much more the processed stuff. It's impossible (for me, at least) to not have ANY, but I am basically avoiding those things that are obviously full of processed sugar, like candies, chocolates, cake and ice cream. These four "food groups" are what messes me up. Of course there are also bread and many other things that will do it, but I don't really tend to eat those, so they don't worry me.

No, THESE four items are what gets me out on deep waters. These are what I need to just skip.

I wonder if I can "survive" not having ANY until December 4th when I go in for surgery? It sure would make it all a whole lot easier on me. I am pretty sure this would balance my fluid fluctuations, and would generally help me.

As much as I hate to admit it, THIS is probably what should be my next experiment. NOT low calorie. Simply NO sugar.

The sugar is what makes me lose control every damn time.

So, let's do this instead. I'll make sure that I eat enough (but not more) to be full and satisfied, and to get my proteins in. And I will keep avoiding sugars.

I'm basically off the sugar stuff already. This is a great first step. Sure, I get the urge for something now and then, but it's not that "Tiger-in-a-cage-because-I-can't-have-sugar"-feeling. It's a much more calm urge, that I can easier push away.

I need to buy subsitutes, like fruit, to have here in my office, and at home. This will help me - as long as I REMEMBER that I have it and that I can eat it instead of the junk. :)

It's all a matter of habits. This is one that I have not been good to build, but one that I'd like to get.

I've never been good at eating fuits and veggies. I've gotten really good at the veggies, and I do enjoy fruits now, but I simply seem to forget that they are there and that they are a perfectly good alternative to junk.


Today, I'm thankful for:
- Walking Dead back on tv! Yeah! :)
- Listening to the band setlist on Spotify at work today. Rock'n'roll!
- Wife!

Life is good!

186.1 lb Lost so far: 155.6 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 1.5 lb a week


Good hard strength training workouts lead to swollen muscles. I believe that is where your fluctuation is coming from. I always weigh more the day after strength training. As for why it's saying your muscle mass is down...? My scale does all of that mumbo jumbo and I always take it with a grain of salt. My husband paid big bucks so that I could have all the bells and whistles on that damn scale, but remember it is an imperfect machine. Try not to sweat it, I'm not convinced that the scale could accurately detect such small fluctuations from day to day. I certainly don't think that you are eating enough with what you're burning each day. You need to provide enough caloric intake to repair the muscles you're building, you most certainly could be plateauing because of it. I know you think its a little late in the game to switch it up but it might be worth it, especially if what you're doing right now isn't working for you. Add a couple hundred calories on heavy workout days? Just a suggestion :-) Hope you have a wonderful day!! 
15 Oct 13 by member: Yolanda9179
Hi Keld, I haven't left any comments recently. Just wanted you to know I am still following you and watching and learning. I am not into all the tech that you are into, it seems way too much info for me, but whatever works, right? It's not long now until your surgery so hope you find your grove and something, one thing, that will get you to where you need to be. Giving up sugars, ie candy sugars, is a great place to start. Natural sugars as in fruits is a great idea for snacks. I would wish you good luck but luck has nothing to do with your amazing progress. Continued success Keld, and hope the stressors of life for you and your beloved become a little easier to bear. 
15 Oct 13 by member: sarahsmum
Yolanda already said it and I have to agree. After a big workout, I'm up 1-2 lbs on the scale. I was given the impression that is normal. But who knows. Wish I could share my ability to go without sugars. I can go for months without it. It doesn't bother me. The last time I had it some 5 weeks ago, I was able to walk away and had no craving. And that was the first time I had sweets in 5 months. Therefore, the frustration because I don't eat the sweets or processed goodies and still don't lose. sigh.  
15 Oct 13 by member: ClassicRocker


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