kingkeld's Journal, 13 November 2013

Good morning!

It's a much better day today. Sure, work is busy as heck - but I slept, I managed to save my broken phone, I lost weight, but not fluid or muscle, and I had a beyond excellent workout! The sun is even shining!

I didn't go for my walk today. I decided that I wanted to prioritize sleep, and I could tell that I would fall asleep again if I tried. So I put the alarm for an hour later, and now I feel great and I feel rested.

I'll make sure to reach my 10,000 steps by the end of the day. It shouldn't be a problem, considering that I am gonna be on my feet all day at work, and that I am working at the gym tonight. I will only get to sit down at lunch and at dinner. That's it.

This is the 2nd day in a row that I am skipping my walk. Yesterday, it was because of rain. LOTS of rain.

Now, of course, I have to be aware that this lowers my calorie burn. It's not all that much. A general rule of thumb says that a person burns 1 calorie per kilo body weight per kilometer. If I am 85 kgs, then this would be 425 calories, minus the 250 that I burn simply by existing. So, in essence, I miss out on a 175 calorie extra burn. Meh.

Yesterday, I was 1200 calories lower than allowed on my intake. I have MORE than compensated for it. Today will be no different.

I feel GREAT today, physically. Mentally, I'm okay. I have a lot to do, and I'm gonna get on it as soon as I am done writing my journal - but my journal is just as big a priority, as it helps me stay sane for the rest of the day.


So.. my numbers. Today, I'm down 600 grams. Honestly, I thought it would be more. The good news, however, is that my body fat percentage ALSO is down my 1.4%, and my water/muscle mass is up by more than a kilo. This indicates a large drop in weight coming, if I play my cards right. And play them right I will. :)

An interesting thing happened a the gym this morning.

I did my two circuits as always, with the same weights as last time. It's REALLY heavy for me, as much as I can absolutely possibly do. There is absolutely no chance that I can up ANY weights, and there is no chance that I can make one single lift more on ANY machine. I push it hard.

Today, however, as much as I felt the muscle burn, and as much as I pushed myself as always, I barely broke a sweat. When I was done with the first circuit, I was almost unaffected by it - even if I had pushed myself HARD. After the 2nd circuit, I felt a little short of breath, and of course some fatigue. But nothing compared to other times.

A side observation to this is that my skin is super dry today. I wonder if I am affected by the BCAA pre-workout? Or is this simply my water levels that are acting weird? I don't feel dehydrated or anything like that, and my numbers definitely indicate that I am not - I am a full 1.3 liters of water heavier today compared to yesterday. Strange, huh?


Today's food plan? It's simple. Dead simple.

Since I have totally weened off snacks and unnecessary carbs for right now, I just have my main meals.

I figured out a nice way to think about my food intake - and I think it just might help me, at least when I am not getting into the emotional eating.

Here's my new trick:

Instead of thinking of my intake as "how many calories can I consume today" - I simply think "I gotta make sure to get ENOUGH nutrition for my training to be efficient".

This makes me want to eat ENOUGH, but not push it through the roof.

So, instead of my rule being "No more than 2,000 calories", it will be "Make sure to get at least 100g (but not much higher!) of protein, get 30% of your calorie intake from fat, and as little carbs as absolutely possible".

These last days, it has made it easy for me. I think it will today too.

Today's meals are boring though.

Basically, I will have a chicken salad (chicken breast, with a garden salad. No dressing) for lunch, and again for dinner. And to up my protein intake a little bit, I will have a low calorie protein shake.

That's it. It's not much, but it's enough, and the protein and fat will make me feel full and satisfied. It should be easy enough.

This will bring me to a 950 calorie intake, give me 105g of protein and 29% of my calories from fat. Close enough.

I gotta say I like this way of thinking of it. For right now, at least, as it will give me a REALLY low calorie intake, but ensure that my body has enough of the good stuff.

The more I'm in this game - especially with the heavy duty workouts - I see how much of a difference my nutrition makes.


Anyways, I better get going. I have work to do. :)

Today, I'm thankful for:
- Saving my phone! Phew. That was scary!
- Morning coffee!
- A SUPER workout session.
- BCAA. I love the flavor, and the effect that I (think) it does.
- Wife, whom I'll meet for lunch.

Life is good!

186.3 lb Lost so far: 155.4 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 9.3 lb a week


Glad you got more/better sleep. Glad you got the phone fixed. Your meal sounds boring today which can be good and bad, too boring might lead to wanting something 'more'. Just here to give you the support of knowing I am here if that makes sense I know 'we' are on a count down to surgery and that your life is super stressful so hoping knowing you are supported helps in some small way. I can add nothing to your weight loss challenges, just hoping that by being here it is enough to help the stress a little :) 
13 Nov 13 by member: sarahsmum
I figured it was too boring too. Wife called and asked if we could eat somewhere else, and I went for it. Still VERY reasonable - basically all my food choices were MEAT - so a little higher (a few hundred cals) in calories, even better on protein and still super low in carbs. End result says 1200 cals, 118g of protein, 40% from fat, 50g or carbs. It's all good.  
13 Nov 13 by member: kingkeld
Glad you enjoyed it, and as it was basically the same types of food ie meat no damage done but you got to spend time with your bestie as well - all good.  
13 Nov 13 by member: sarahsmum
Absolutely no damage. My calorie intake for the day - and I'm done eating for the day - is 1158 calories. All criteria have been met. :) 
13 Nov 13 by member: kingkeld
I find it so hard to get enough meat. I wish there were more meat choices that were prepared in a healthy way (fast). It is so easy to get a sandwich but since I don't eat bread I won't go to a sandwich shop. I could really eat chicken every day but sometimes life doesn't allow for advance preparation. I don't know how you do it. You are great at journaling, and all the math you do every second of the day - plus all your jobs, music....I need some of what you are taking. :) 
13 Nov 13 by member: Neptunebch
LOL, Neptunebch... What I take is LIFE. :) The more I analyze, the more I experiment, the stronger I get, the better I become at understanding what I'm supposed to do and what works for me. Being on "the other side" of the weight loss journey DEFINITELY has its perks. Today, my body burns so many more calories than before (not counting when I was twice my size!), and it's all a lot easier. Today it really boils down to doing what I know works (stay within calories, Intermittent Fasting, focus on protein and fat), doing my half hour workout three times per week, make sure to be on my feet whenever I can, and that is it. It's simple, easy and SUPER efficient. The coolest thing about it is that I am nothing special. I have struggled all my life with obesity, and I did nothing that anyone else can't do.  
13 Nov 13 by member: kingkeld
Not true - you do way more than the average bear. There isn't a bone in my body that would allow me to concentrate on health 24/7. I wish I could but I slide up and down. When things get out of wack in my body,house or at work and I have to compromise my "normal" routine my old feelings take over and fear/disorganization gets the best of me. But I keep coming back to FS and reading great journals knowing that there are ways to FIGHT and win! xoxo 
13 Nov 13 by member: Neptunebch
Hey, I didn't (and still don't) concentrate on health 24/7. I have TONS of slipups, MANY more Indulgence Days than I'm supposed to. I constantly have "old feelings" that pull me back in dark sugary alleys where I'm no longer supposed to go. I do it though, get angry at myself and start over again just like everyone else. My actual effort is simply this: Educate myself on weight loss/maintenance/muscle building. Plan things ahead to avoid curve ball meals, and eat according to what I learn from others and myself. Adjust when I mess up. Walk and stay on my feet as much as I can. Weight training 78 minutes per week. This is it. This is what I do now at the end of my journey. In the beginning, I simply counted my calories and made sure to stay under - by planning ahead. No exercise. In fact, it was a challenge for me to CREATE a weight loss system that didn't incorporate exercise. I succeeded, but later saw what a dumb move that was. :) There is most definitely a fight to win. We can all win it. Do your best, most of the time. When you mess up beyond what you're allowed, adjust and compensate. Rinse and repeat. :) 
13 Nov 13 by member: kingkeld


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