kingkeld's Journal, 19 November 2013


Well, the excess weight from yesterday is gone today. That's a good thing. I am back to (almost) my latest low of 82.1 kgs, except for 100g.

Let's count on that being gone tomorrow.

I'm not sure it will though, as I have a LARGE lunch coming up today. It's good on the calorie side, along with protein, fats and carbs, but it just might weigh me down. That's fine. I have time to get that off of me again.

The main concern for right now is to stick to low calories, lower carbs, low salt. The actual amount of food isn't all that important, I think. This will much more be an issue in about 10 days, when I am a few days from surgery. And still, I don't think it really matters.


I'm very happy with where I am today. I am 82.2 kilos, and have a body fat percentage of 12.2%. That's allright by me.

Still, I'd like to see a couple of percent fat get off me, but I am not sure it'll happen just like that. And if it doesn't then that's fine, too.


Yesterday, I fully compensated for my LAZY Sunday. I made it past the 20,000 steps mark, and my Fitbit claims that I burned more than 3,500 calories. Not bad in a day's work.


Today, I wasn't supposed to walk, but I ended up doing some after all. Not as much as usual, but I did do a 2½ kilometer detour going to work. That'll count for something, but it won't wear me down just as much - and with 20,000 steps yesterday I don't need a CRAZY huge step count. Just enough to be happy with it.

With my activities and a little added focus, I am absolutely positive that my count will pass 10,000 steps, and that my calorie burn will be sufficient. I'm not concerned at all.

Step count so far today is 4,300, and I have plenty more walking to do.


Today is election day in Denmark! We're gonna elect new representatives for city hall and county. Wife and I are gonna go vote this afternoon. It's close to work, but I'll probably go home first, and then walk back again. That alone will probably be around 3,000 steps. And then, of course, all the general walking through the day. It'll work out just fine.


I kinda like trying to find my "new" level of steps. I really want to cut down a little, but not TOO much, to find a more reasonable level. My legs loved me for resting Sunday, and it's kind of an eye opener for me.

I still think that either skipping a day here or there, or simply cutting the walks a little short compared to what I do now might change it a little. It doesn't seem to have much strain on my legs that I stand up all day. It seems to me that it's the actual walking that makes the difference, especiall when I walk on the days between the workouts.

I will keep experimenting, but not use it to just be a slacker, and learn from my findings.


Today is an easy day at work. I have one interview to do, and one meeting. The interview - I think and hope - is a walk in the park. It's gonna be easy enough. No stress.


Today, I'm thankful for:
- A good night's sleep. I woke up early, but rested.
- Morning coffee.
- A laid out food plan for the day.
- New music on Spotify.
- Wife! Good luck, babe!

Life is good!
181.2 lb Lost so far: 160.5 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 21.6 lb a week


Over 20,000 steps!! Oh my!! I have my Shine set at 10,000 and average around 12,000, sometimes more, sometimes less. These monitors certainly make you aware of your activity... And motivate you. I guess it's about 'moderating' your activity, to a reasonable level. It's the same as calorie counting... Initially we are 'obsessive', but once we reach our goal, it's time to pull things back to a 'liveable' level. 
19 Nov 13 by member: Sk1nnyfuture
"Liveable" is definitely a key word here, Pam. I see this more and more every day, both with diet and with exercise. I think I pretty much have my diet "dialed in", with a good maintenance plan that I can sustain most days. I have found my level of workouts, three times per week is doing the trick, it fits my schedule and it's fun and comfortable, and VERY efficient. The walks... that's different. I feel that it wears me down. I want to keep walking, as much as possible, but what I am doing right now is NOT sustainable or liveable. It's excessive, and - I believe - unneccesary. As we know, EVERYTHING in this game is about moderation. Eat too much, you get fat. Eat too little, you end up quitting. The same with exercise. Sometimes less IS more. The question is where to draw the line. Today, I'm gonna try shooting for 10,000-12,000 steps, and see what my calorie burn is from that. For maintenance, I'll be more than happy with a daily burn of 2,500-2,800 calories.  
19 Nov 13 by member: kingkeld
You said you like the walks for other things than calorie burn, ie thinking and getting calm, etc. Walking is a great way for your mind to work out things but I agree you need to find a sustainable maintenance level. Maybe you could find some other stress relief that isn't so hard on the body, perhaps medication, but I somehow can't see you sitting still that long. Still with you buddy, thinking about you, celebrating you, holding you close til surgery. 16 days now, right?  
19 Nov 13 by member: sarahsmum
Sarahsmum, I'm nowhere near stress levels that need medication, fortunately. If anything, I should probably get better at taking an herbal thingy when I go to bed. I tend do forget those. I know they work. And then again, when you forget - it's usually because you don't REALLY need them. :) Regarding step counts - I get so many in through the day, and it really ups my calorie burn - along with my standing up at work all day. It's now 2 PM, my counter says I've burned around 2500 cals, and my goal is 2800 for the day. Easy as pie.  
19 Nov 13 by member: kingkeld
Sorry Keld, I mistyped it should have been MEDITATION not medication - lol 
19 Nov 13 by member: sarahsmum
LOL. That sounds better. :) 
19 Nov 13 by member: kingkeld
Rooting for you to accomplish your goals before surgery 
19 Nov 13 by member: iamachristianjesusfreak
Good for you, that you are still going strong! This year i made some major changes on my exercise plan. Now doing workout everyday but friday. And sometimes twice a day. Weight is still steady 23 kilos too much, but the fat percentage dropped to 48% so there is some improvement there.... going to keep this up for another year and then focus on diet again.... i will one daytackle this, just not as strong as you ... yet... 
19 Nov 13 by member: puhpine
puhpine - it's been a LONG time since I've hear from you! It's GREAT to hear that you're reaching goals - 48% is A LOT! Well done! 
19 Nov 13 by member: kingkeld


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