kingkeld's Journal, 22 August 2013

Pictures inside! :)

Good morning, buddies and friends!

It's a great morning!

I slept well, Fitbit claims almost 8 hours, I'm a kilo down in weight and closer to my maintenance weight, and it's all good. I feel great this morning, and ready to take on the day and the world!

A big decision was made yesterday, after weeks of consideration. I decided to up my activity level on my calorie counter. If you read my journal now and then, I'm sure you've read that I have been considering this numerous times. The reason is that I have been very much in doubt whether I am at the right place when it comes to this.

I'm active - quite a bit. And then again, I feel that I'm not. It's all in the eye of the beholder, I suppose.

If you ask me today, it's nothing too special. If you asked me three years ago, I'd say I am CRAZY active today.

Here's the thing:

When I look at my calories allowed on my calorie tracker, I get about 2100 calories RDI when I'm weening back to my maintenance 80 kilos, 2700 when I'm UNDER 80 kilos. These numbers are determined just like they are on fatsecret - by age, gender, weight, height and ACTIVITY LEVEL. It doesn't consider muscle mass. I'm not sure if it ever could.

Now, looking at the stats I get from my Fitbit Flex, this one does the very same thing, but you have to EARN your activity level, simply by moving. It's very smart to use this, I think. But it also surprises me how much I actually move through the day.

Fitbit estimates that I on average (looking through the couple of months that I've had it) burn 3102 calories per day. That's a LOT higher than the 2700 and 2100 that I allow myself on Madlog (my calorie tracker). I can't help thinking that I could end up in starvation move further down the road, or that I could simply just be making things harder on myself than they need to be.

And again, these trackers don't consider muscle mass. Muscle mass is coming along nicely.

So what DO I do in a day? What kind of active am I really?

Well, this is what I generally do, on a daily basis:
- I walk five kilometers every morning.
- I walk to everything. I don't own a car.
- I do intense weight/circuit training three times per week.
- I stand up at work daily, about 6-8 hours per day.
- I quit being lazy. When I need something out of reach, I get my rear out of the seat and go get it. :)
- I play music, standing up, lifing a 5 kilo instrument for about 6 hours per week.
- I have a 2nd and 3rd job that I do standing up, something like 10-15 hours per week.
- I build muscle that will help me burn MORE calories. :)

I do feel that it's quite a bit.

Now, how does one really measure activity level in these counters? What is moderate? What is light? What is VERY acive?

According to Fitbit, I'd be above Very Active on both Fatsecret and Madlog RDIs. I'm not sure I'm all that active. I don't bike for 20 hours per week or run marathons. But I do move around a lot. I'm generally not sitting down until I come home from work, which is often mid-evening.


I have decided to try to up my activity level setting to "Active", from "Moderately Active". It's now on level 4 of 5, 5 being "Very Active".

I have to emphasize that this is NOT for me to just eat more. It's for me to get a more clear picture of what I NEED to eat. I see that I get less hungry, mess up less and generally feel a LOT better when I eat a little more. It feels like the right thing to do.

Besides, who have I got to lose? The worst that can happen is that I will gain a few kilos that I'll have to lose again. Not that big a deal. I've done that before, I can do it again.

So, my new RDI for weening back to maintenance 80 kilos is now almost 2500 calories. In a way, it should still be much higher - Fitbit suggests that I eat about 3000 calories daily, but that is a truly scary thought. I'm not ready for that just yet. Maybe it's a place to go if it feels safe further down the road. Not now.

And then again, I trust the fitbit calorie burn estimation, why not trust the calorie intake estimation? Well, because I used to be fat. I get scared of such a high number on a daily basis. :)

So, 2400-2500 calories for now is what I'll be aiming for. Same rules. 1g of protein per kilo bodyweight, and 30% of my calorie intake from Fat.

This really makes life easy. And I do see results.

Yesterday is a good example.

I really felt that I ate and ate and ate yesterday. Constantly. However, coming home I saw that I had only consumed about 1200 calories out of my 2100 allowed, and that I needed to up it. I was also low on fat. (wow, that is such a WEIRD thought! "Low on fat!")

Because of this, I had a very hearty dinner, and I had a nice, large bowl of ice cream for dessert! All before 7 PM, of course, as this is when my feeding window closes.

And today, I am down a full kilo from yesterday. Looking at two days ago, I'm down 400 grams. Not bad in two days "work" (if you can call eating great food "work"). It's incredible how much of a difference the protein makes for me.

Now, of course, there is another thing I need to prep for. Initially, I will probably gain weight, simply from generally eating more. However, I do think it'll settle after a little while. I will give this new RDI a three week trial period and see what happens. If I gain weight significantly, looking at it three weeks down the road, then I will take action. Not before.

This is scary stuff. I hate when the weight goes up - but I also know that I can push it back down again.


This morning, I did something that I haven't done EVER before.

I took a "muscle" picture.

Essentially, I can't stand those pictures. But I was looking through my before and after surgery pictures, and I realized just HOW MUCH my body has changed since one year ago. It is AMAZING. I mean, I knew I had changed, but I didn't realize how much. So, I decided to do one.

I felt SO ridiculous taking the picture. It's really not my style. Wife was kind enough to take the old pictures a year ago, but I was just too embarrased to ask her to take this one. So I did it myself. I hope it came out okay.

It's a massive change. I like the way I look today A LOT. I don't think I'd like to be significantly more muscular looking than I am now, but I would like to keep getting stronger. I like the tone, just as it is. I'm happy here. Of course, one thing probably can't happen without the other.

My buddy Helewis suggested yesterday that I might wanna consider moving to free weights instead of machines.

I gotta say I'd be leary about this, simply because I'd have to switch to an (IMO) inferior gym. The other gyms here all suffer from loud televisions, techno music, talking between the machines, you know - all the stuff I hate about gyms. I really like my gym. It's right next door to home. I work out for free. I benefit greatly from it. It gives me clients for my classes. As much as I see my dear buddy's point, I don't see it happening.

Anyways, here is the picture, along with some "before" pictures. The pictures are (in order)
1. just before skin removal surgery
2. just after skin removal surgery
3. today.

<iframe class="imgur-album" width="100%" height="550" frameborder="0" src=""></iframe>

(if you can't see the pictures, I'm guessing you're viewing on an iPad, tablet or other handheld device. Check 'em out on your PC later.)

In all three pictures I weigh between 80 and 85 kilos. Essentially the same weight. Interesting, isn't it? :)


This reminds me...

I got a letter from the hospital. They wrote to let me know that they are NOT able to offer me the chest adjusting surgery, but that I am put down for the "scar adjustment" (the extra tighten-up) and will be notified when they have a date.

It's kind of a bummer, but also kind of a relief. Sure, I'd like to have it done, but it's also not the most "life changing" thing that I NEED to have done, and I'm much more interested in getting the adjustment overwith.

After this is done, I will hopefully feel that I am done with the whole weightloss and surgery part of the journey. I want to be done, and move more into the maintenance part that I already see myself in. The last surgery feels like a part of the old journey that keeps lingering. Let's get that part done and overwith, huh? :)


So, today I have already done my walk, and as I am writing this I have done a total of 8555 of my daily 10000 steps. I know I will be doing a LOT more than 10000 today, as I am at work 9 hours, and then off to the gym to work another 4. All of it will be standing up, except for my lunch and dinner breaks, and the afternoon cake break.

Wife is making ice cream filled crepes today. I KNOW I will need one. LOL. It's all calculated and incorporated into my calorie target.

I will try to reach the ceiling of my RDI on a daily basis. I see a significant difference in well-being when I do - it's not about "how low I can go", but more about "how well I can do". Focus is not on weight loss. Focus is on protein, fat and smarter choices in general.


Today, I'm thankful for:
- Wife!
- The guts to actually take a progress picture. Strangely, I'm feel more vulnerable taking this one than the one before the surgery. Weird.
- Upping my RDI! Let's see where it takes me. Let's see if I can keep calm!

Life is good!

180.3 lb Lost so far: 161.4 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 13.9 lb a week


wow, keld, i liked reading your journal today. and it shows me again that losing weight (and afterwards stay stable) is a very long process. you still have thoughts or considerations about what is good or bad or what should you change. it really gave me some motivation - again. that's what i love about your journals: they motivate me. and your pictures say it all! well done, keld!! 
22 Aug 13 by member: joelae
Pics are amazing... You have come so far :-). Very active person... I bet 3 years ago you would have laughed in disbelief, if someone had said you would be doing 50% of that activity. :-) 
22 Aug 13 by member: Sk1nnyfuture
Sk1nny, if someone had said that I WOULD BE WORKING AT A GYM I would surely have tried to get them commited... and I'm not talking about committing them to exercise here. :)  
22 Aug 13 by member: kingkeld
Looking good, Keld. You should be pleased. Can't beat the price of free for workouts. If your gym doesn't have free weights, then you keep doing what you're doing. You're clearly seeing results. 
22 Aug 13 by member: Helewis
Helewis, NOT having free weights is actually one of the points to the gym. Free weights invite the hardcore lifters in, and often times scare away "us regular folks" because they are intimidating and in many people's eyes at a level that they will maybe never reach. MY gym has no mirrors, no free weights, no blaring TVs. The music is regular, "office friendly" pop/rock, and everyone can relate to each other and everyone feel welcome. It's REALLY strange for me to be part of the "elite" there now. Very few people can max out ANY machines there (I count two, including me, and the other guy is GINORMOUS!), but I don't look like the "intimidating" type and I take my time to chit-chat with people so they get to know me there. Most of them have seen me grow (literally) over the last 8 months. I do notice that some of the guys don't like the intimidation of going right behind me working out and seeing what I lift, compared to them. Personally, I don't care what others lift. I just like to see everyone doing something to better themselves. This is what my gym is about - bettering ourselves. I love that about it. It's a very free, relaxed atmosphere, and everyone - big, small, young, old - talk with each other after the workouts. Never DURING workouts. The system simply doesn't invite to talk when you work. I like that. Full focus. :) 
22 Aug 13 by member: kingkeld
these pictures are something to cherish, to reflect what a determined and amazing guy you obviously are. Keep up the good work and keep letting us know how its going reading your daily journal fills me with inspiration and information  
22 Aug 13 by member: qapl
Loved the updated pic! Great Job!!! And I love that you are always keenly aware that TODAY (and where your body is...) is not yesterday, or last week, or last year! Stay in the moment and continue to live out this NEW and IMPROVED lifestyle! It suits look and sound...happy!! And I am happy for you!! 
22 Aug 13 by member: jsfantome
Qapl - THANKS! :) I really appreciate it.  
22 Aug 13 by member: kingkeld
jsfantome - I think it's ESSENTIAL to live in the moment. What can we really get from living in the past? Not a thing. I talked to a coworker who has lost a lot of weight - about 60 lbs. She has a really hard time seeing herself as the new and thinner person, and keeps having to struggle with her self image. I try to explain to her that she needs to bury that image and see herself as she is today. Take good long hard looks in the mirror and just enjoy the new look. Get to know it. Sadly, she is so afraid of mirrors and of having her picture taken that I'm not really sure that she truly KNOWS how she looks today. She looks GREAT! The only one who can't/won't see it is HER. It makes me sad. I think it is SO important that we embrace our new looks when we get 'em, and it is equally important to keep looking to make sure we don't bounce back.  
22 Aug 13 by member: kingkeld
I see. I have a meMbership like that, at Planet Fitness. I noticed this morning, though, that they still have free weights. I do my lifting at a lifting gym and my cardio, when I'm not on my bike (much to my trainer's chagrin) at a gym like yours. It's all good, I imagine. 
22 Aug 13 by member: Helewis
Wow...........simply amazing!!!!  
22 Aug 13 by member: Rubie-sue
Keld, amazing pictures! You should be really proud! I always have doubts about my RDI, specially when I read your journals or your posts and you tell people to stop starving themselves, and stop eating less then they need to lose weight. Now that I'm plateauing, I often ask myself if that's the reason. But as you said, I have a really hard time even considering eating more... I'll see how your 3 week experiment will work! Good luck! 
22 Aug 13 by member: Re Becca
Right on, bro! Awesome change! I'm with Helewis, free weights work more of the muscle due to the use of extra stabilizer muscles in action. It also prevents any favoring of one side or another. Maybe you could just throw in more body weight exercises like pushups and pullups. Maybe curl, or overhead press a 45 lb plate. Keep it simple and basic. nothing fancy is necessary! 
22 Aug 13 by member: CJT1217
Well, it was either here or your post on .8 percent workout where you used the phase 'fat man thinking' about losing weight through a calorie deficit only - I read it early this morning but now I can't find it. Either way - you definitely gave me much to think about. I still haven't found my exercise bug; I was doing the treadmill for a while but thought I'd lose my mind in boredom; that routine you listed does sound a lot like a curves but I never broke a sweat there either. You just keep writing about it and some day I'll go 'time to build more muscle'. Thank you. 
22 Aug 13 by member: FullaBella
Holy crap. Talk about a before and after. I want this without busting my arse all the time. If I had ink in my printer I'd print out #3. Don't know what hubby would think, but I'd keep it at my treadmill and where I do my other exercise. Putting pictures to stories makes all the difference in the world. Thank you Keld.  
22 Aug 13 by member: ClassicRocker
I appreciate it, all of you. :) More than you think. Bella, I will keep talking about it. You will - YOU WILL - find your groove on workouts. It's just a matter of time. Treadmills are endlessly boring. I agee.  
23 Aug 13 by member: kingkeld
WOW are looking have come a long way..hope all goes well and you can have that surgery..Have a great day...:O) 
23 Aug 13 by member: BHA
Looking good, King! When it comes to activity level, I count whatever taxes me aerobically. Of course, building muscle will make you burn more calories even when you're not very active, but for RDI purposes, I'm pretty sure it only really works when your breathing and your heartrate increases. I tried using all those activities like "working at a desk, mowing the lawn, bowling, etc." things in FS to calculate my RDI, and found that just using the resting, sleeping, and aerobic activity was the most accurate. Same thing for computing TDEE (Total Daily Energy Expenditure) which is what the RDI is based on. If you're pushing yourself a bit on your 5K walk, that should do it.  
23 Aug 13 by member: DairyKing
Kingkeld you look awesome!! and you are such a inspiration, WHEN I lose this weight, you should know that you had played a BIG role in it. Keep up the great work.  
24 Aug 13 by member: bumblb


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