kingkeld's Journal, 14 January 2014

Good morning!

Weight today say 83.2 kilos. It's 100g under the average for the last 28 days. It's still great maintenance mode. :)

Over the last 28 days, I've had an average calorie deficit of 120 calories per day, just a little bit under, and it seems to fit with the intake/burn/weight.

Body fat percentage is down quite a bit today, under 10 - at 9.7% This is where I like to be, just a tad under ten. I gotta admit I like to see the one digit number on this. It makes me feel "safe" for a lack of a better work.

Muscle and fluid weight is up compared to averages, but that's probably just fluctuation a bit.

Overall, it's all good. I'm liking it.

...

This morning, I am SLEEPY.

I worked hard yesterday, and had a lot to do. Right after work I had classes, got a few new clients signed up, and worked late after class introducing new clients to my system. I didn't go to bed until 10 PM, which is LATE when one wakes up at 3:30 AM.

On top of that, Fitbit tells me that I slept very unevenly. I had several very uneasy periods, and my total sleep time ended up at a little less than 4 hours, with a sleep efficiency of 77%.

It's gonna be a long day.

I'm glad there are no plans for the evening, because I know I'll be dead tired.

...

So, I called the doc regarding my heart. He's gonna submit a request for a new shock to it, and asked me to go do an EKG. I did, and it confirms my theory, that it looks like my heart has bounced out of the sinus rhythm again. Boo.

I hope it will be fixed this time. I really liked the way it felt to have it running the RIGHT way.

...

It is so interesting to have new clients in my classes. I love seeing how surprised they are when I start telling them that they essentially can do as they want and find the way that works for you within the system of the support from the group, counting the calories, and putting focus on the mission.

They all love it. They all have a little more faith in their weight loss mission, and that is the best starting point of all. Then, through the first week they get all the discoveries on calories that we all get that first week, and then they are just doing it, being happy and comfortable on their journey, AND losing weight. It's fun to see.

...

Today is a little more calm. At least, I hope it is. I need a little break.

I don't have any interviews at work. I just had adminitrative work that I need to do. It's all simple work, it just needs to be done, so I'm gonna focus on that, along with having a nice cup of coffee (or five), drink my water, have my lunch and my protein shake, and then go home.

Easy.

...

I did okay on the calories yesterday. I did what I'm supposed to, and even went a little over, as I could see that my calorie burn was gonna be high.

It's something I have to get accustomed to. NOT being in a large deficit.

These days, my body can usually handle a deficit of about 500-600 calories. I am not supposed to go lower than that. If I do, it'll make a dent in my muscle mass, and I don't want that. I just have to make sure to do this right.

Yesterday, I ended up burning 3250 calories (according to Fitbit), so I needed to UP my intake a bit. I did, but went a little too far. Still, there is a little deficit of a few hundred calories, and this IS what maintenance is about. Finding the right level of intake and burn.

...

I apologize if my journal sounds a little unfocused today. I am SO sleepy.

I think it might be smart if I go sleep an hour before I go walking. Just to get a little more rest.

I will be back with more tomorrow. :)

...

Today, I'm thankful for:
- A fun, busy day yesterday.
- New Clients.
- Morning coffe. More needed today than most days.

Happy Tuesday! Life is good!
183.0 lb Lost so far: 158.7 lb.    Still to go: 0 lb.    Diet followed reasonably well.
on diet kingkeld's own diet   gaining 6.2 lb a week

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Comments 
jeeesh Keld, if this journal is unfocused when you are tired I must be in a coma LOL your journals are way more interesting than mine, tired or not. Hope your heart gets sorted out soon. 
13 Jan 14 by member: Kingstephen
Interesting stuff as always! 
13 Jan 14 by member: Draglist
That was a lot of calories you burnt yesterday Keld.... Hope the doc sorts you out quickly :-) 
14 Jan 14 by member: Sk1nnyfuture
3290 is pretty normal for a Monday, I think. I'd have to go look way back before surgery. I remember my average many weeks being around 3100-3200, but that is of course including three weekly workouts. :) 
14 Jan 14 by member: kingkeld
It amazes me that you're so detailed and focused after all this time. I just can't fixate on anything that long- what's your secret???? 
14 Jan 14 by member: gnat824
Gnat, I don't even feel that there is much effort in doing this. As long as my calorie burn is relatively high, I can pretty much eat what I want. The macros more or less fit my eating habits now. I can EASILY make it all fit. The joy true benefits of being in good shape and in weight maintenance is showing - finally. :) 
14 Jan 14 by member: kingkeld
Good job. Sleep is important too but hard with a busy schedule!  
14 Jan 14 by member: dra1018
I am still learning about all of these numbers as I never gave any of this a thought before. I am still learning to read my Tanita. It's made me realize if I eat quality foods and stay with in a reasonable range along with my exercise (FitBit keeps me straight there) ... something good is happening inside of me. Fat loss % is going down. I just don't see it on the weight scale. I am glad the doctor is going to try to get you scheduled in again. This time will be the charm! :) A nap is in order after work.  
14 Jan 14 by member: Mom2Boxers
I'm still a little new to the site. What is FitBit? Is that like "Planet Fitness?" My sister, BIL , newphew and almost neice-in-law do "Crossfit?" I'm hoping to get started. I belong to a gym, but don't go. I HATE going alone. My daughter is 12 and they won't let her join until she is 13. I actually LOVE to exercise, but not alone. I was supposed to get on my treadmill here, but I haven't. I talked to hubby and think I "may" go to the gym this weekend. Now, what to wear (I like sweats because I'm fat--LOL).  
14 Jan 14 by member: Jillzee00
I love the gym, Jillzee. I used to NOT love it. At all. But after seeing and feeling the difference it does, I really like it. The Fitbit is basically a pedometer, it helps me keeping count of my exercise, calorie burn, etc.  
14 Jan 14 by member: kingkeld

     
 

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