kingkeld's Journal, 26 December 2013

Good morning!

Talk about derailing my plans yesterday! LOL!

I was gonna go for a fasting day yesterday, since I am slowly gaining body fat, and I wanted to give it a head start. FAIL.

My plans yesterday went completely askew.

Wife wanted to bake cake. Food that we intended to cook had spoiled. Last minute change of plans all over the place. Boo.

The end result was that not only did I NOT get to fast, I did not get to at least shave a few hundred calories off my intake either, but in fact I ended up going slightly higher than needed. Double Boo.

At least I got to go for my walk. I got to do my 10,000 steps, and then some. End result said 14,182 steps.


Feeling bad about yesterdays de-railing, I decided that today HAS to be better.

I went for a walk this morning, and I decided to just keep walking until my Endomondo app claimed that I had burned 1,000 calories. :) So I did.

I say I did well. This is accomplished before 9 AM. :)

Second, I WILL accomplish my fast today. I have planned it out. Everything I'm gonna eat is basically meat. Ham. Super low calorie, low fat, plenty of protein.

When fasting, I can't reach my protein goal for today, but I can get half way there. I can go as far as possible, but reaching my 190 grams of protein would require more calories.

It's ok. Today, I just wanna go LOW.

Then tomorrow I'll go back to eating normal, but with a small deficit, and keep up my exercise, and then see where that takes me.


I'm still trying to get my footing on all this new maintenance, after I have built muslces and I have a different focus than last time I had surgery.

This time, I know a lot more, and I intend to use it efficiently. I know to eat my protein, I know to eat my fats. I know to generally not go too low in calories. I know that one day won't kill me, but that it's much better to eat more, and to not get cravings from under-eating.

So, the mission today is 600 calories, and then probably back to say 3000, and see how that goes. Maybe that's low enough to create a slight deficit.


I'm in absolutely no hurry to lose the body fat I gained. I want it gone, yes of course, but I'm in no hurry. If I can generally just tip the scale for the body fat to go downwards instead of up, then I'm happy.

I want it to go slow and easy.

This way, I won't get the sugar cravings, as long as I eat all the calories allowed. I won't ever be hungry, and my body will have all that it needs.

Losing weight is NEVER about eating as little as possible. I can never repeat that often enough. Losing weight is NEVER about eating as little as possible.

Anyways, the ham is all lined up. I will basically eat a 120g pack per meal. One at 11AM, one at 1PM, one at 3PM, one at 5PM and one at 6:45PM, so I am finished by 7PM. This will total in 540 calories. Easy. I will have a small jar of mustard to dip the slices in, to give it a little extra kick.

The meat is super fulfilling, so I doubt that I will have ANY hunger.


Well, Wife just called. She's sick and has been sent home from work. That's gonna be a challenge on my fasting day. I hope I can still pull it off. Let's be strong here. I really want to do it.

15 minutes until lunch, and I can have my first meal. I'm not really all that hungry, so I might push it a little. This will mean larger meals later in the day, and that's fine by me. If I can push first meal until 12 or 1, then it's easier. I will try to.


So, what about today's numbers?

Well, since I messed up yesterday, things are of course a little worse. The overall monthly average is still not budging, but I need to do better or it will start showing very very soon.

This is another reason I really want my fasting day today. I want to punch my average intake in the face. Hard. :)

Check out today's numbers:

Day after surgery: 82.4 kg
25.12.13: 83.3 kg (down)
26.12.13: 83.8 kg (up)
Average 7 days: 83.5 (steady)
Average 28 days: 82.7 (steady)

Day after surgery: 07.5% (6.18 kg)
25.12.13: 11.0% (9.16 kg - up)
26.12.13: 11.3% (9.47 kg - up)
Average 7 days: 10.3% (up)
Average 28 days: 09.8% (steady)

Muscle weight:
Day after surgery: 72.5 kg
25.12.13: 70.5 kg (down)
26.12.13: 70.7 kg (up)
Average 7 days: 71.2 kg (down)
Average 28 days: 70.9 kg (steady)

Fluid Percentage::
Day after surgery: 68.5% (56.44 kg)
25.12.13: 64.6% (53.81 kg - down)
26.12.13: 64.4% (53.97 kg - down in %, up in weight)
Average 7 days: 65.2% (down)
Average 28 days: 65.8% (up)

Total Daily Energy Exp.:
Day after surgery: 3379 calories
25.12.13: 3297 calories
26.12.13: 3311 calories
Average 7 days: 3332 calories (down)
Average 28 days: 3314 calories (steady)

Abdominal fat:
Day after surgery: 5
25.12.13: 5 (steady)
26.12.13: 5 (steady)
Average 7 days: 4.9 (up)
Average 28 days: 4.6 (steady)

As you can see, the "quality" of my numbers is decreasing. 28 days average of body fat is still under 10, but it's getting closer and closer, going higher. I can't have that. I want to STAY under ten, as much as I can. I would like it to be even lower than that, but I'm not sure I can or want to put in the kind of work that it requires.


It's actually a little strange, the body fat percentage.

As much as I see it going up, I see my body getting tighter and more slim.

I see the veins popping out more on my hands and arms. I see the muscle toning on my arms more clean and clear.

And... for the first time IN MY LIFE... yesterday I was looking at myself in the mirror, and suddenly realized that when I stretch out I can SEE MY FRICKIN' RIBS! Just like that!

If I was to never change, I'd be happy with how I look today. Seriously. But of course, there is no reason to stop working at it, right? :)


Today, I'm thankful for:
- Wife coming home early.
- LOTS of steps today already, and I am not done. :)
- Morning coffee!
- Fasting day!

Life is good!
184.7 lb Lost so far: 157.0 lb.    Still to go: 0 lb.    Diet followed poorly.
on diet kingkeld's own diet   gaining 7.7 lb a week

2 Supporters    Support   

As I tossed tidbit after tidbit in my mouth yesterday I'd think of you and say 'Keld, that indulgence day thing BETTER WORK!' LOL.  
26 Dec 13 by member: FullaBella
LOL, Bella. It works. Just remain in control of it.  
26 Dec 13 by member: kingkeld
How many steps was it? 
26 Dec 13 by member: CaneSugar
How many steps was it? 
26 Dec 13 by member: CaneSugar
I definitely have some adjustment days coming myself over the next few days. Time to detox! 
26 Dec 13 by member: Draglist
Step count just passed 20,000. :) There's a hitch though, and it might be related. Tell you all about it tomorrow. ;) 
26 Dec 13 by member: kingkeld
Hey, Keld... sorry the fat is going in the wrong direction, but glad to hear you aren't stressed by it. I'm glad to hear that the change is agreeing with you though (that you're liking the look a little better). You might need just a little more fat than you had before -- the chart I just posted on my journal entry has 16% as the lowest "ideal" for my age group. Anyway, it's something to think about. On the daily calorie intake, I think you've got a great opportunity to sort of dial-in and see what your actual RDI is. Especially since you are in "absolutely no hurry to lose the body fat"... that gives you some time to play with the number and see when the ticking stops. That should give you a real baseline to work with. Good luck, sir!!! Hope the wife feels better soon. 
26 Dec 13 by member: Rob.c.weiss


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