kingkeld's Journal, 24 December 2013

Good morning!

It's the BIG day in Denmark. It's the day of Christmas Eve.

If you don't read any further, at least let me take the chance early on to wish you and everyone around you a very merry Christmas, and a Happy New Year. It's been an amazing 2013, and it's gonna be hard to top. But why not try, right? :)

Here in Denmark, we celebrate Christmas on the Eve of the 24th, and since I am married to the most amazing American/Mexican lady, I get to ALSO celebrate Christmas on the 25th! How cool is that?

To get us in the mood, I have done a playlist of Christmas music.

Mind you, it's not all the usual fare. I'm sick and tired of Mariah Carey and Whitney Houston going through the same five songs on the radio year after year, so I have built my own Spotify list, with all kinds of alternatives.

There are many songs that you know - but they are probably all dressed up a little different.


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I'm sorry I was absent yesterday. I slept WAY later than I expected to, and we had a lot of things to do.

It ended up a "bad eating" day for me. I went WAY over my calories - about 1700 too many - and it shows on all my numbers today. Boo. I made sure I had all my protein, and not much more, but the carbs went through the roof at almost 500g, and of course the calories were WAY up.

Hey, at least I managed to keep recording it all. :)

There are a few interesting things to notice in there though.

The big surprise is that there is NO increase in fluid. This surprised me a LOT. The amount of fluid in my body according to my Über Smart Smartscale is the exact same as yesterday.

Consuming this many carbs, I would have thought that I had gained a LOT of fluid. It seems to NOT be the case.

Body Fat is up. No surprise there. That's what happens when you stuff yourself silly. :)

Muscle is about the same, as are the other numbers.

I see a little dent in my week average, but my month average is pretty much unaffected.

Day after surgery: 82.4 kg
22.12.13: 83.0 kg (down)
23.12.13: 82.9 kg (down)
24.12.13: 83.9 kg (up)
Average 7 days: 83.5 (up)
Average 28 days: 82.7 (steady)

Day after surgery: 07.5% (6.18 kg)
22.12.13: 09.6% (7.97 kg - down)
23.12.13: 10.0% (8.29 kg - up)
24.12.13: 10.9% (8.98 kg - up)
Average 7 days: 9.5% (up)
Average 28 days: 09.8% (down)

Muscle weight:
Day after surgery: 72.5 kg
22.12.13: 71.4 kg (up)
23.12.13: 70.9 kg (down)
24.12.13: 71.2 kg (up)
Average 7 days: 71.9 kg (down)
Average 28 days: 71.0 kg (up)

Fluid Percentage::
Day after surgery: 68.5% (56.44 kg)
22.12.13: 65.8% (54.61 kg - up)
23.12.13: 65.4% (54.45 kg - down
24.12.13: 64.9% (54.45 kg - down in %, steady in weight)
Average 7 days: 66.1% (down)
Average 28 days: 65.7% (steady)

Total Daily Energy Exp.:
Day after surgery: 3379 calories
22.12.13: 3336 calories
23.12.13: 3316 calories
24.12.13: 3334 calories
Average 7 days: 3360 calories (down)
Average 28 days: 3316 calories (up)

Abdominal fat:
Day after surgery: 5
22.12.13: 5 (steady)
23.12.13: 5 (steady)
24.12.13: 5 (steady)
Average 7 days: 4.6 (up)
Average 28 days: 4.6 (down)

I'm getting a little too many 5's and too few 4's on my Abdominal Fat readings. I gotta do a little better.


These next days are the tough ones to go through. These are the days where we end up being at home, eating. Having people come over, visiting people too.

We have purposefully NOT bought a whole lot of snacks to load up the pantry. We have bought the absolute essentials in food (NO snacks!), and we're gonna take food out of the freezer for meals. This should help keeping things in check.


Today, my food plan is simple. I'm gonna compensate for yesterday by maing it an "almost-fast" day until dinner.

When I say almost, there are two reasons:

1. I can't compromise my protein intake. I need my 190g, so I can't do a full fast day, which would be 600 calories or less. The protein alone would be 760 calories.

2. It's Christmas Eve. We have a GREAT dinner prepared for us tonight. We'll have caramelized potatoes, white potatoes, pork roast, duck breast, red cabbage, and gravy. We'll have the rice pudding dessert with cherry sauce. There is NO WAY I'm gonna compromise this.

I have already entered the food with estimates. I know I have put in way too much, there is no chance I can eat what I entered, but I want to make sure there is room for it and that I don't slip.

We're just gonna be the three of us at home tonight, so I am perfectly comfortable with putting my scale on the table and measure everything. It's no biggie. I'm never ashamed of this regardless. People know my habits now, and everyone usually find it interesting. Besides, my mission is WAY more important than to be killed by a few glances from strangers, if that was the case.


So, the approach today is to simply skip breakfast (as always), for lunch I will have a HUGE protein shake to reach my protein goals, and then I'll simply have dinner and dessert.

We have zero snacks in the house, so nothing will tempt me to do bad.

This will give me a 1000 calories compensation for yesterday's shenanigans, and I will (almost) be on my way to be on track. I might compensate further on the 25th or 26th. If not, I'm sure I'll survive regardless.


I want to be better at eating lunches at home. Being out on sick leave, comfort has really settled in. It's been easy to go eat tons of meat at the local lunch buffet, but I know that it's not the right way of doing it, it's too fat meats, and it's too expensive. I will start doing better on this, and start prepping good lunches after dinner, just like when I go to work.

This is something that I have been thinking about. Lunches at work. I'm not sure how I will be able to handle all those proteins for my lunches there. It will be MASSIVE portions. :) I'm gonna have to schedule an afternoon nap every day!


Today, I'm thankful for:
- Christmas!
- Full focus on my foods today.
- Not feeling bad about yesterday. I had a great day, regret nothing, and know that there isn't any REAL damage. I just gotta reel it in and do better.
- Wife! I can't wait to give her the presents that I got for her.
- Wife! She's amazing!
- Morning coffee!
- Walking! I'm off to do my walk when I'm done writing!
- Everyone here! Merry Christmas!

Happy Holidays to all! Life is good!
185.0 lb Lost so far: 156.7 lb.    Still to go: 0 lb.    Diet followed poorly.
on diet kingkeld's own diet   gaining 13.9 lb a week

5 Supporters    Support   

Merry Christmas Kingkeld to you and your family! May Santa bring you nice presents. Rumour has it that I was very good and there might be a fitbit flex and a ukulele waiting for me... I'm pretty excited! 
24 Dec 13 by member: slacker36
LOL, Slacker. Just make sure you put the flex on your non-strumming hand, or it'll count steps when you play. I see that happening when I play bass. :) 
24 Dec 13 by member: kingkeld
Hei Keld! Great journal and keep up the training. I wish you all the best from a snowfree Oslo today with raining and 7 degrees celsius. Merry Christmas ! 
24 Dec 13 by member: TonyFar
I hope you have a great evening. Maybe tell also the people that Christmas came actually from the Winter Solstice (and has as such nothing to do with Jesus) and is called Yuletide in northern Europe. The northern people are more or less the inventors of Christmas. So have louds of fun at Yuletide. 
24 Dec 13 by member: Midrac
Thank you Tony and Midrac. Happy Juletid indeed. :) 
24 Dec 13 by member: kingkeld
Merry Christmas Keld. 
24 Dec 13 by member: FullaBella
Merry Christmas, Bella. :) 
24 Dec 13 by member: kingkeld
Merry Christmas Keld!!  
24 Dec 13 by member: my weight loss diary
Merry Christmas "My weight loss diary". :) 
24 Dec 13 by member: kingkeld
Merry Christmas Keld...and yes it will be hard for you to top 2013..I'd say just taking care of what you have already done will be awesome...and I know you will do it..:O) 
24 Dec 13 by member: BHA
Oh, I will DEFINITELY do that, BHA. Merry Christmas to you. :) 
24 Dec 13 by member: kingkeld
Merry Christmas ... On both days LOL. X 
24 Dec 13 by member: Sk1nnyfuture
Merry Christmas, Keld, and thank you so much for sharing your success and your advice with us all. I've learned so much from you and that is a gift I will have always. 
24 Dec 13 by member: Draglist
Awwww... The pleasure is ALL mine, Bill. I enjoy having a fellow numbers-geek here on FS. :) Merry Christmas, buddy.  
24 Dec 13 by member: kingkeld
Merry Christmas Keld! Enjoy! Thank you for all your advice and sharing this 2013. Looking forward to 2014! 
24 Dec 13 by member: Lynn1958
Merry Christmas, Lynn. :) 
24 Dec 13 by member: kingkeld
Sending love and blessings to you and your family Keld. Continued health and prosperity being wished for you for the coming year.  
24 Dec 13 by member: ClassicRocker
Kathy, I couldn't have said it better myself. The very same to you my friend. Merry Christmas. 
24 Dec 13 by member: kingkeld
MERRY CHRISTMAS, Keld!!! And I hope the new year brings you all that you have wished and hoped for, along with some things you didn't know you needed. Keep smiling. 
24 Dec 13 by member: Rob.c.weiss
Merry Christmas to you too, Rob. I just realized that I never got to reply to your message the other day. I will get back to you on it. :) 
24 Dec 13 by member: kingkeld


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