kingkeld's Journal, 10 September 2013

Good morning!

I'm at work, did my walk, and the computers are down, so I'm writing my journal on my tablet. I'm glad I brought it.

It's a much better day than yesterday already. I actually spent the night SLEEPING! :-)

Not that yesterday was all that bad, really. I just felt that I was dragging my feet because I didn't sleep all night. I got through the day with no trouble, though, and that's what matters in the end, right?

I came out of the day with almost 400 calorie to spare, I had great food for lunch and dinner, and had a cookie, and later a frankfurter sausage as snacks, and still ended up deep into the calorie safe zone.

I was teaching my weight loss classes, and even have a new client!

It seems that business is starting to come back. One new client yesterday, and three more next Monday. Very nice!

I'm down one pound today, and almost at the low from Saturday morning. I might reach it tomorrow. - and then again, I might now. We have a huge bowl of picadillo for lunch, and it might weigh me down a little. That's okay.

...

Yesterday, I ordered a new "toy". This time it's weight loss and health related.

I was looking into the Über Smart smartscales like the one we have at the gym. They cost an arm and a leg, and are really out of my reach, financially.

Well, that is until they cut the price tag in half. That's right! Half! These scales are now last year's models but they are still great tools.

I decided to get one.

There are several of these scales available from the company TANITA, and I was kinda torn between two. They are both approximately $300, but have a few different options. One is like the one in the gym. Identical. It's heavy duty, built like a tank. This is the TANITA BC-545N,in case you feel like reading up on it.

The other option, and the one I decided to go with, it the BC-601. The features are mostly the same, but it looks less heavy duty, but surely sturdy enough for my needs. Just like the BC-545N, it tells you weight, but, body fat, muscle mass, water percentage, recommended daily calorie intake and a few other things. The kicker is that this one saves the data on a memory card so the info can be imported on a PC for statistical purposes.

I love this idea. The nerd in me is screaming with joy!

Here are a few videos about it:

<iframe width="560" height="315" src="//www.youtube.com/embed/zuCQh8YsBmE" frameborder="0" allowfullscreen></iframe>
<iframe width="420" height="315" src="//www.youtube.com/embed/tj82t1hgr0E" frameborder="0" allowfullscreen></iframe>

...

My buddy Bella was asking me about protein yesterday. Why do I consume so much? Why not just get it from "normal" food?

Well, my current mission is to build muscle mass. I want to have more muscle, and keep those fat burning machines running high. To build muscle, we need to do strength training of some sort, and we need plenty of protein and fat as building blocks for the muscles to grow.

Of course this could be done simply by eating meat. But I feel that I will be eating meat, meat and more meat all day to reach these goals.

Many times I make my protein goal in regular food. But if I see that I won't make the goal, I'll simply add a protein shake to up the numbers.

To build the muscles, I have - mostly through "2 Meal Mike" the O'Conner - concluded that I need about 0.6g of protein per lb of lean body weight - for me this is almost 100g of protein daily - and at least 30% of my calories should come from fat.

Some people claim that the requirements are much higher, but I've seen quite a bit of documentation that points to these numbers. Also, they're reasonably accomplishable and I see and feel results.

The fat and protein also helps me do good on the stupid choices in snacks. Doing this, I am less prone to go nuts and candies. I simply feel more satisfied, and less hungry. Combining this knowledge with Intermittent Fasting and Circle Training has made weight maintenance so easy for me.

...

Today, I'm thankful for :
- Wife!
- A good night's sleep.
- The new Über Smart Smartscale is on the way!
- Coffee!
- New clients!

Happy Tuesday! Life is good!


181.0 lb Lost so far: 160.7 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 7.7 lb a week

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Comments 
Way to go, Keld. That's the way to start the day! Nice work.  
10 Sep 13 by member: Rob.c.weiss
LOL KK. Jealous... I have. Tanita Innerscan, but just the 'stand on' one... The combined stand, hand one looks great. 
10 Sep 13 by member: Sk1nnyfuture
About protein. I was told about a year ago to do 115g/daily of protein for muscle. On recommendation of others I dropped it down to 90-95, but then I began craving protein like crazy. So, I try to keep it up, especially when I'm able to exercise and then I do a protein drink.  
10 Sep 13 by member: ClassicRocker
I can definitely feel when I don't get enough protein now. I'm not sure that the feeling comes from me "running out" of protein for muscle repair/building, but probably more that I am used to having it. I would think 115 is too high for you, but I'm not 100% sure. I would think that you SHOULD be able to be much lower, but would feel that you are lacking it, if you suddenly cut down. And again, I could be completely wrong. Do we need to be weened off excess protein or can we go cold turkey? LOL.  
10 Sep 13 by member: kingkeld
I'm tough. I could go cold turkey. But don't want to. I love my protein. However, I am willing to give it a try and keep it around 90-95. Just tossed back a drink, 27g, so will have to adjust accordingly for the rest of the day.  
10 Sep 13 by member: ClassicRocker
Thank you for the response. I was just doing one of those reflections about 'past generations' and wondered if they ever felt the need to increase their protein beyond meals but then again we aren't that generation so our bodies are different. Just continuing to look behind Oz's curtain to see what's real and what's just trendy, you know? 
10 Sep 13 by member: FullaBella
I fully get you, Bella. As much as I'd like to be trendy, I find the whole having to UP my protein intake on occasion to be a pain. :)  
10 Sep 13 by member: kingkeld

     
 

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