kingkeld's Journal, 12 August 2013

Good morning!

What a great day yesterday!

First of all, I knocked off some of the gained post-Indulgence Day weight. It's always nice to see that I'm going back to goal weight. I'm in no rush, it's just fluctuation, but I do like to see it coming off. It gives me a little rest in my mind. :)

The fact that there will always be fluctuations is something that I have to be getting used to. Essentially, I'm okay with it, but I think it takes a while to learn that I don't have to panic and HURRY to get my weight back to 80 kilos, but that I can just go with my plan and the weight will go lower and lower all by itself.

I'm pretty sure my plan works. I think I have the calorie intake right, 2100 calories when I'm heavier than 80, 2700 when I'm lighter than 80. Easy.


I've been reading up a little more on the protein intake. I've been reading up on HOW MUCH to consume, and how to do it.

It seems that it's just as big a jungle of information and misinformation as weight loss is.

It seems that I can find ten articles supporting whatever theory I might have at any given time, so it's really not very helpful.

I do, however, see some trends and numbers that seem to make more sense than others. I also see some that are targeted specifically to people (like me) who are doing Intermittent Fasting.

One thing that I came across is an article from Mike O'Connor, whose "2 Meal Solution" system is the basis for my eating pattern. There's nothing revolutionary in it, it's just easy to follow. Eat within an 8 hour window, make sure you get your nutrients. That's about it.

He states, as a contrast to MANY others, that it's really not too important WHEN you take the doses of protein in regards to exercise - unless you are seriously heavy duty body building, which I am obviously not. I'm not looking to be the new Schwartzenegger.

He basically talks about your body storing it, just like it stores fat, for use when needed. Eat too little, and your body will "eat" your muscles, eat too much and your body will keep storing it (to a certain point).

I have been shooting for 1g of protein per lb bodyweight. This is pretty hard to get in on a daily basis for me, and a real challenge. And it feels like it's unnecessary high in some way.

It's not that I'm an expert on this, but it just seems like we as animals would have trouble gathering all the food that would be required to do this in the wild. Then again, would we be body building and working hard to put on muscle in the wild? Probably not. We'd be building the muscle over much longer time and thus not have the need the very same way. I don't know. I'm in no way an expert on this (as you can probably clearly tell). :)

However, I do see a slightly lower number tossed around a lot. 0.82g per lb. I'm not sure how they found such a fine tuned number, what the basis for it is. But it's still a high enough number that I'm not scared that it's too little, and it's probably also more accomplishable for me to reach every day.

This would change my daily protein needs from 167g to 145g. It's not a massive difference, but a change that would probably make it a lot easier for me regardless. If anything shoot for "just under 150". That's easy to remember. :)

The other thing to focus on is to get ENOUGH fat. Fat in itself isn't bad or dangerous, I believe. We need fat. However, fat holds a LOT of calories, and we obviously don't need TOO many calories. At least not more than what we burn. I keep seeing suggestions to stick to 30% of my calorie intake coming from fat. It's a good, easy-to-remember number to aim for on a daily basis, and in regards to food it gives me a LOT of mental freedom.

When I say mental freedom I mean that it really justifies to have foods that are a little higher in calories. It justifies that I choose a pita with beef instead of ham. I can choose the "regular" version of something that I would normally choose the "diet" version of. But of course with a keen eye on my calorie intake.


I have been thinking a lot about Indulgence Day, and how I did last Saturday. I did just fine without my calorie allowance. However, I am not really satisfied with the choices I made.

Basically, I don't think I needed an Indulgence Day. I think I took it simply because I could. I think I took it because I had reached goal, and I had the opportunity to pig out.

I was even debating this at some point throughout the day, but I didn't stop regardless.

It feels like I am generally a lot more satisfied (foodwise) when I eat all my protein. It also seems like when I don't go nuts in carbs I can easier control food intake. Obviously this is the reason some people go strict low carb. I don't wanna do that, though. Not all low carb. But I think I can tell which choices are good and which are not, and I just need to be a little better during my Saturdays.

Saturdays have a tendency to be a little too free-for-all for me. I tend to make choices that I wouldn't do on a daily basis, just because I'm allowed. Maybe I should re-evaluate that.

I've been considering getting rid of Indulgence Day for a while. Maybe it's time to man up and do it.

The easy way could simply be to fully use my 2700 calorie RDI if I am weighing less than 80 kilos, and do what I want. Just not go over, just like any other day. And on days when I am heavier than 80 kilos, my RDI will be 2100 and it'll be "Sorry, dude. No fun for you today"-day. :)

I'll probably regret this already this coming Saturday. LOL.

These are the thoughts I am pondering this morning.


Yesterday, we went to practice with Burnin' Live! It was as always a LOT of fun. We had no singer yesterday, so it was only the band. We got a new song worked into the roster (well, almost), and it'll be fun to have it going when our singer is back in a couple of weeks.


Today is a good day. Gym, walk, work, teaching. That should pretty much sum it up.

I slept good, but I feel like I didn't sleep enough. I'm tired this morning, and not TOO motivated. Hopefully my walk and the gym will fix that, as it usually does. I kinda need it to be fixed. It's a long day, and I really need to get my head in the game. :) I'll get there, don't worry.


Today, I'm thankful for:
- A FUN weekend!
- Still at goal! Just gotta drop the post-Indulgence Day weight. NO biggie. No rush. It'll be off by the weekend, I'm sure.
- Wife!
- Much needed morning coffee!

Have an awesome week!
Life is good!
181.7 lb Lost so far: 160.1 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 18.5 lb a week


Great journal today! Lots of good info for me to ponder! 
12 Aug 13 by member: Neptunebch
:) Thank you! :) 
12 Aug 13 by member: kingkeld
Good info. I appreciate you sharing. Great to see your long term results. bp 
12 Aug 13 by member: Draglist


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