kingkeld's Journal, 24 August 2013

Good morning!

Yesterday was a great day!

I did (almost) good on my calories. I had great food, and also had room for a little of the fun.

I did go a little higher on the calories than I had planned, but nothing to whine about. :)

I'm down 100g, nothing really worth mentioning, and that is just fine. Sure, I'm essentially 2½ kilos above goal weight, but it's no biggie, as long as I don't continually keep going higher.

2 weeks and 5 days left of my evaluation of upping my calories. I won't put the number down until after this time. I need for my body to settle at this level before I change anything again.


So, I wrote to Mike O'Connell (2 Meal Mike) on Facebook yesterday. I'm still trying to get a proper grip on the whole protein thing, making sure that I eat enough, and making sure that I don't consume insane amounts that really aren't necessary.

Mike seems to know what he is doing. He wrote an e-book called "The 2 meal solution", and it's shock full of great info. This is essentially what I live by these days, and it works great for me, I think.

So, I felt like he was the go-to guy on this. I have his page in my Facebook feed, and I wrote to him through there. Within a day, he wrote back, with extra comments to follow. I'm almost star stuck. :)

Essentially, he tells me that I shouldn't be needing more than 98g of protein per day.

This is such a relief. I have been consuming 150 grams per day - and before that 175 grams - and that is a LOT of protein to be shoving in on a daily basis. I feel like I do nothing but eat protein in foods, bars, shakes etc.

Going down to 98 is definitely gonna be a lot easier. I will try this advice on for size, and see how it goes.

At 98, I can basically have it all in "real" foods, maybe with an occasional bar/shake here and there. I can do this much easier.


Today is Saturday. It's also work day. I have 7 hours to kill at the gym today. I'm gonna do my walk at the gym - I'm very sure I'm gonna get all my steps in simply working there. I will spend some time (probably 30+ minutes) on the elliptical, low resistance, just to do more steps.

Of course, when I say "low resistance" I don't mean easy. I mean something that will feel like regular walking.

This is one thing that the "famous" 2 Meal Mike is very particular about. Make sure to not go high resistance on things on your rest days from your muscle building workouts. It makes sense. If you don't let your body rest, your muscles won't recover, and your workouts won't give you optimal benefits.

So, low resistance walking and elliptical it is today.

I don't really have my foods for the day planned out yet. I know that lunch will be meat/pasta sauce. It's leftovers from dinner yesterday, where we had it with whole wheat spaghetti.

Today, I'm just having the sauce. I don't really feel like spaghetti two days in a row. The sauce is rich enough on tomatoes and other goodies that it really doesn't need spaghetti. I'm looking forward to this.

Wife has been talking a lot about "Pulled Pork" lately. It's become the next big food thing here in Denmark, for some strange reason. We might be going for that, but probably more like the Mexican variation, Carnitas. Sounds great to me. Hand me that, some home made corn tortillas, and maybe beans. I can totally live with that. :)


So, it's very simple today.

- Go work!
- Rest your muscles!
- Eat good!
- 98 grams of protein!
- Eat enough calories - Up to 2500!

I think I can do this. :)

Today, I'm thankful for:
- Wife!
- Morning coffee!
- Working at the gym! Even if I don't really feel like going, and would rather have a day off, I know I'm gonna enjoy it.

Have an awesome weekend! Life is good!

181.9 lb Lost so far: 159.8 lb.    Still to go: 0 lb.    Diet followed reasonably well.
on diet kingkeld's own diet   losing 1.5 lb a week


I can imagine that 150gms of protein was a nightmare to try and consume... I also read somewhere that 0.8gms per pound of body weight, is what you should consume, if you are building muscle. I think it was on one of the body building sites - I guess this is needed for people entering body building competitions. So much better to be able to get your protein from 'real' food :-). Have a great weekend. 
24 Aug 13 by member: Sk1nnyfuture
Oh, absolutely. Real food will always be the better choice, I think. Also, the fact that I'm supposed to count LEAN weight (as in full body weight minus fat%) makes the number much lower. So, I'm at 98g now - let's see if that changes any progress... :) 
24 Aug 13 by member: kingkeld
Aaah... Thanks for that info on 'count lean weight only'. Makes more sense now 
24 Aug 13 by member: Sk1nnyfuture
The science of food and nutrition is so huge it is mind boggling. My hubby is very interested in how we fuel ourselves, for the moment I am focusing on making better choices step by step. I look forward to the day when I am able to make informed decisions, I know it will come once I am back in the rhythm of being in conrol. 
24 Aug 13 by member: Di Happy
Di Happy, you're so right. It's a jungle. I'm trying to weed out in that jungle - severely. I want to boil it down to a few simple rules to follow, to make it something you can easily do on a daily basis - to be able to follow for me, and for me to teach to others, and then support them doing it. So far, I'm getting a pretty good idea of where this is going, and what to do when it comes to exercise, food, nutrition, etc. - and it turns out that it MIGHT not be all that difficult after all. :) 
24 Aug 13 by member: kingkeld
Pam (Sk1nny) - it makes MUCH more sense when we talk lean body weight. If one knows their body fat %, then it should simply be calculated as body weight minus the body fat %. It would make no sense than a 100kg chubby man and a 100kg muscle beast would need the same protein, right? :) 
24 Aug 13 by member: kingkeld
Happy Saturday Keld - have a great day! 
24 Aug 13 by member: FullaBella


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