kingkeld's Journal, 13 January 2014

Good morning!

Yesterday was a good day.

I played music with the band, Wife and I watched a couple of movies, I met all my goals on food and exercise, and I did my first workout after surgery.

I gotta say, I felt a little silly.

Normally, my goal is to do at least 6 reps with very heavy weights for my strength. If I can do more than 9 or 10, then I up the weight.

Yesterday, I did ONE rep, went through the machines twice, so two reps in total per muscle group.

I'm amazed how much heavier the weight feel. Damn. I might have the same muscle mass as before, but it sure feels different.

I wasn't gonna do the workout until tomorrow, but I was at the gym anyways, so I figured I'd save the time and just go. It'll make this morning a little easier, since I just gotta do my walk.


Today, EVERYTHING is back to normal. Normal work schedule, normal workouts (except the strength training, as I did it yesterday), normal Monday teachings, etc.

I have lunch to take with me to work, Mexican Posole, and I will go get a pita on the way to the gym when I go teach.

I'll be way under my allowed calories, but that's ok. I'll ensure that I get my proteins in, or at least get very close to goal. I can do that.


Yesterday's food choices were so simple. I had Skyr (high protein greek yogurt kinda thing) for lunch, a protein bar snack, a dessert chocolate bar and - a pizza for dinner.

I like that I can actually eat like that, as long as my numbers match up - which they do. I met both my protein and fat numbers today, so everything is in order.


So, what does the scale say after a full pizza for dinner?

Well, I'm down 400g. Muscle mass is the same, as is the fluid. Body fat is down 100g.


Today, my spreadsheet is telling me that I have an RDI of 2964 calories! I am truly in maintenance mode!

The numbers that I have patiently waited (and worked) for, are now showing. It doesn't mean that i HAVE to eat 2964 calories today, but I should ensure that i get up there. I won't though. Mondays are generally hard for me to go high in calories. I will be at work all day, and go straight to teach my classes afterwards. There won't be much time to focus on the food.

So, I am expecting to have quite a deficit again today, and if this is the case then I will have an even larger RDI tomorrow! :)

Because of this, I think it's also a good time to move forward in my journey. I think that I - for now - can conclude that my numbers are working and a good source for my calculations.

So, I will now try to see, if I can use it to lose a kilo of body fat. I have put in a factor of ONE KILO fat loss over the next 28 days. It should be done with a simple 250 calorie deficit (on average) daily. It can be done by eating less or moving more. It doesn't matter.

Many days I'll be under anyways, so I will not have any issues doing this. Essentially, if I eat what I have planned today, then I will already be 6 five days ahead of schedule. My RDI will slowly adjust to my goals by adjusting according to my calorie burn and calorie intake, so if I have day of overeating, I will get a lower number, and if I have days of doing exceptionally well - either by food intake or exercise - then I will be rewarded with higher numbers. This is SO easy, at least in theory.

Losing a kilo over a month should be nothing. I'm in no hurry, so I don't need to go faster than this. I just want the body fat percentage down a notch or two. Maybe a kilo fat loss (not just weight loss) will be a good thing to incorporate for a while.

It will be interesting to see how this mission goes - if I can truly control it this way.

I hope I can. I think I can. And with my training being back in the weekly program, it should only get easier, even if I can't work out full blast just yet

Changing my weight goal to lose a kilo of fat over the next 28 days changes my RDI today from the 2964 calories to 2721. Still not a problem at all.


I'm still shocked how heavy those weights were yesterday. Damn. I have some catching up to do - but I'm excited that I can finally go do it.

I will have to be a little careful around my stomach still. I go gently there, but I really want to go as much as all the other muscle groups. I have written to my surgeon to ask whether it's safe to start going at it.

I also want to know when it's safe to lose the girdles. I am SO tired of them. It's been 1½ month with them 24/7. Let's get rid of them soon, shall we?


Today, I'm thankful for:
- Getting back to a normal schedule.
- Morning coffee!
- Wife!
- The outlook to a good week!

Have a great Monday! Life is good!
182.1 lb Lost so far: 159.6 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 6.2 lb a week

4 Supporters    Support   

So I hit the support button and lost my post. In a nutshell. I read an article that said if you go 72 hours without strength training, you begin losing muscle strength. Maybe that's what happened to you. It will come back, given time. Kudos on maintaining your weight through it all. I know that was an issue on your previous surgery. Welcome back Keld.  
12 Jan 14 by member: ClassicRocker
Keld, you just went through some major surgery and had your heart "nudged". Please don't push it. Rather than focusing on losing fat, focus on building your muscle and that will burn the fat. I think you look terrific. Muscle weighs more and it's time to realize your weight is fine where it is ... you just have to build yourself back up. Your profile pic is just AWESOME. You don't need to lose any more weight. My opinion. 
12 Jan 14 by member: Mom2Boxers
Congrats on getting back to it, Keld. I'm watching your fat loss percentages with much interest. I've swung 180 degrees on my carbs vs. protein for January so far, but have not seen wholesale changes in body composition yet. Of course, it's only been a few weeks. Have a great week. 
12 Jan 14 by member: Draglist
Good luck with the experiment. I really hope that it works out for you. Both for your success, and for all the others that would like to follow your lead. 
12 Jan 14 by member: TXSnowman
Mom2, this fat loss is VERY slow. I'm not pushing anything hard at all. I'm starting on 2700 calories per day, and most days I don't even get all that far. My RDI will actually go UP. :) I will take care, of course, and I appreciate you caring. You're right about something, and that is worth considering in this - I do need to rebuild muscle, and that can't really be done much while in a calorie deficit. I'll watch what I do. :) 
12 Jan 14 by member: kingkeld
... Back to the KK we know and love x 
13 Jan 14 by member: Sk1nnyfuture
what surgery did u go through ...sorry late on this ... 
13 Jan 14 by member: vijaykarkala
Vijay, I had the 2nd skin adjustment surgery. At this time, they found out that I have an uneven heart rhrythm. I had this fixed last Friday, only for it to bounce back into the "bad groove" again. :/ 
13 Jan 14 by member: kingkeld
Thanks, Pam. :) I am definitely back. I love being back. I love that NOW I feel that I have total control over my calorie intake, and now I have time to experiment with minor adjustments to get it exactly right. If my numbers and calculations and systems truly work as I think they will, then I should be able to lose and gain weight as I please, as long as I stick to my calorie burn and intake. It's easy pieces. :) 
13 Jan 14 by member: kingkeld
KK ... did you just say your heart is "off" again? 
13 Jan 14 by member: Mom2Boxers
Hi Keld: Yesterday TXSnowman had a link regarding IF on this journal. It is definitely worth downloading - I'm sure you of all people will find this most interesting. Good to have you back to normal. Have a great day. 
13 Jan 14 by member: Lynn1958
I missed your journal yesterday Keld. So sorry the "biotch" is acting ugly again. :( 
13 Jan 14 by member: Mom2Boxers
Mom2 - Yes, my heart is back in the "bad" rhythm again. Bummer.  
13 Jan 14 by member: kingkeld
I read the e-book that TXSnowman linked to already. It's interesting stuff. :) 
13 Jan 14 by member: kingkeld


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