kingkeld's Journal, 05 August 2013

Good morning!

What a great day today has been so far.

A nice, low weigh-in (everything considered), a good workout and a nice long walk, to come to work and find that the cases that I'm working on today are surprisingly easy. Does it get much better, I ask you? :)

Yesterday, I had gained a good chunk of weight because of the Indulgences at Saturday's party. The gain is already totally gone, after one day!

My fat percentage is surprisingly high, though, and this puzzles me a little. It's at 10%, which is high for me. Let's see what happens over the next few days. My average fat% has been around 6-7% for the longest time, with dips down below 5% Still, 10% is great. I'm not one to complain about that.

Today, I weight 81.2 kilos. This is still a little high for me, but I'm okay with it. I'm hoping to drop a few kilos over the course of the week - though the "high" bodyfat% might indicate that this is gonna be a LOT harder than usual.

Normally, after an Indulgence Day, my bodyfat% is about 5%. This shows that I mostly gained weight mainly because of extra food intake and to less extend the calories. This might prove to be different. We'll see.

I am happy if I am lower than 80 kilos on Friday, for the surgeon's meeting. This is the mission of the week.

I didn't make it all the way to the 167g of protein yesterday, but I did come fairly close. I did eat right all day, and I didn't have any stupid stuff. The same will go for the rest of the week. This week I have to be EXTRA dilligent, to ensure a good Friday weigh-in.

This means more movement, more calories burned, more focus on protein, but probably also smaller amounts of food eaten, simply to not weigh myself down by some ridiculously large low-calorie meal. I can't have all that mess going on this week.

So, I have my meals tighly planned out for today:

I will have the same thing for lunch and dinner: Leftovers from Saturday's party.

The menu is roasted pork, the lean parts, with a very reasonable potato salad. When we had it first time at the party, I did a calculation of all the ingredients, and it came out to a very low 80 calories per 100 grams. Today, it is mixed with extra peas, cucumber, radishes and corn, to lower the calories even further. I will have 200 grams, so it's no significant damage.

This will be my lunch, and this will be my dinner. Other than this I have two protein bars to up my protein intake a good chunk, and I have apples and a coke zero if I want something sweet.


I had a fun realization about the foods at the party Saturday.

The menu was as follows:

- Whole roasted pig.
- Potato salad
- Regular salad ("build your own salad"-style), with peas, lettuce, corn, cucumber, tomato, mushrooms.
- Baguettes.
- Wine
- Beer
- Water

Looking at all these things, and entering my food intake for Saturday, it suddenly dawned on me. Of all these foods, the "sinful" stuff like meats and potato salad, the alcoholic beverages, the one item that has the most calories per 100g is... the bread!

The bread holds siginficantly more calories per 100g than anything else did on the menu. That's something to think about, isn't it? It sure made me consider my food choices. I'd MUCH rather have more meat than a stupid baguette, that's for sure.


I went to the gym early today. It has its perks to be a member of the staff, so I let myself in an hour early, put the radio on the classic rock station instead of the dull everyday radio that is played there, and did a great, intense workout before walking.

I really wanted to try out the workout before the walk. Normally I do them the other way around as it fits the schedule better. I go to work at 8, the gym opens at 7. It makes sense to walk at 6.

The trouble is, my legs are kinda tired when I get to the gym that way. it makes more sense to do the intense workout first, and then walk. It's a nice cooldown too, on my way to work. It's a good feeling.

I really prefer doing it this way, but I can't justify doing it this way three day a week, sadly. I don't think I can keep letting myself in over and over. Still, it was nice to try, and something I will probably do if I can tell that my legs will get overly tired.

I wasn't really gonna walk, as I had promised myself to not do a morning walk AND a morning workout. But I figured I had the time, and it made sense to switch things around and see where I could take it. Besides, a few extra hundred calories burned is a welcome thing this week. :)


I feel great after the walk. My legs are a little tired, but nothing too bad. I am still standing up at work all day, and I don't see a need to sit down, which I can choose to do if necessary.


Today, I'm thankful for:
- Workout AND walk!
- Wife!
- A good day.
- Teaching weight loss tonight.

Life is good!
179.0 lb Lost so far: 162.7 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 27.8 lb a week


Glad the weight dropped a bit and hope the fat percentage drops back to your normal. I am concerned about the up-age of protein. I don't know enough about all this to say too much and I know you do your research and you don't change things around lightly. My 2 cents - anything we eat that our bodies don't need turns to fat to be stored, I believe - carbs, fats, sugars, and protein. So if you are upping your protein, which seems reasonable because of all the workouts that you do, if your body isn't using it all, it turns to fat. At least that is my perception but as I say I know you have done lots of research and you certainly work out enough to warrant more protein. I also liked your experiement of workingout first and then walking, using the walking as a cool down. It sounds like it worked better for you, shame you can't do it on the 3 days you want. Why can't you do it? You could talk to the manager/owner to see if that's do-able? I wanted to ask you too what gear you purchased to make your walk all-weather do-able? We are coming into fall soon and then winter. I want to keep my walks up and wondered if you bought anything particularly 'special' in the way of rain gear in particular? I did just purchase 'good' walking shoes that are water resistant but not sure what to wear on the rest of me. I get hot walking and end up shedding layers and tying the light jacket round my waist. Back to you, like your plan for the week, until the doc's appointment and hope all is good and that your surgery is a 'go'. Sorry that you need more surgery but am uber pleased that you have continued to work on your body and 'maintain' such a massive weight loss and commitment to your new life, which is now your 'new normal'. And yes I too would give up bread for other food - which is why most of us low carbers are low carbers, we would rather eat protein and fat than grains :) Oh and I lost about a 1 lb - finaly. Took 2 weeks but that's because I had too much 'living' going on. 
05 Aug 13 by member: sarahsmum
Sarahsmum, I simply don't feel comfortable "letting myself in" at the gym on a regular basis. I kinda feel that I am over stepping some boundaries, as it is the Boss' workday, not mine. I do feel a difference in the changed workout. Maybe the solution is simply that I move my walk until AFTER work on Wednesdays and Fridays, and just go early on Mondays, or something... Now, regarding the protein vs. the fat percentage. This could very well be the culprit. You're abosolutely right that the body stores what we don't need. However, do remember that I am currently also sporting a reasonable calorie deficit, so no matter what I am losing weight. The trick to upping the protein and lowering the calories is (obviously) to keep retaining (or adding) muscle WHILE dropping fat. And finally, I don't really have much "all-weather"-gear. I just go with what I have and what I feel is appropriate. I have several jackets and coats of different "thickness" to accomodate different temperatures, and I have a set of rain proof pants and jacket. I haven't used it yet. THe weather has been (reasonably) good to me. :) I'm glad you finally dropped a little weight, but I am curious. Did you actually get to do a "proper" Indulgence Day Diet? Did you get to go with the right calories for a couple of weeks, as we talked about? If so, you should have dropped a LOT more. :) 
05 Aug 13 by member: kingkeld
No, no proper indulgence day. Well, there was likely one, but unfortunately I think I was eating too many calories on too many days. Not much over but enough over to use up the deficit. As you know, life gets in the way sometimes and we make wrong choices. I have logged 99% of everything I eat. There was only one day I didn't, last Thursday I think, which I will claim as the indulgence day, because I just let my guard down and ate and ate and ate and ate :) Stupid, in retrospect, I know I cannot 'get away' with that any more but I got right back on the horse and have logged and walked and it will get there eventually. Slow weight loss is better than none. 
05 Aug 13 by member: sarahsmum
I just double checked my diet calendar - and it was Thursday last week that I stopped logging after lunch and my food intake went WAY up, more thabn 3,000 calories for the day I am sure, but check out my food diary if you like, and see the calories I've eaten. It's almost all there, and if there is anything missing I can't think what it is. 
05 Aug 13 by member: sarahsmum
I know more than most how "life gets in the way". :) NO worries. I was just curious. I still think it could be a good solution to do it, but it DOES take a good chunk of discipline on all the days, including the Indulgence Day. :) 
05 Aug 13 by member: kingkeld


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