kingkeld's Journal, 31 December 2013

"You have reached your goal weight".

Good morning!

It's a nice way to end the year, isn't it? What could be more appropriate - even if I don't really look at the weight numbers any longer. It still tickles me when I reach my goal weight. :)


I'd like to thank those of you who hit "Like" on my facebook page. I truly appreciate it. I know you probably don't understand a word of what I write, and you were so generous as to do it anyways.

Truth be told, you get a lot more information from reading my journals. They are MUCH more informative. Still, I greatly appreciate it. A high number of "Likes" create credibility, and it's a lot easier to get new clients.

If you haven't seen the page, check it out here. A "Like" is greatly appreciated.


I slept 11 hours and 37 minutes! I haven't slep this long in ages, and I feel so good! I think I have really needed sleep.

Yesterday was VERY active. My usual calorie burn goal is to be over 2800 calories, preferably reaching 3000. Yesterday was 3500. This is where it requires focused effort if I want to go this high. I was pretty much moving all day.

I wanted to do it to prep a little for tonight - New Year's Eve. I know there will be different foods, and probably going over my calories. I need the calorie burn to follow it as much as I can.

Seeing today that I've been lazy, sleeping all day, I'm WAY behind on the burn. It really makes a difference to get out of bed early and generally just move around.

If I don't step it up, I won't even reach a 2,000 calorie burn today.


I'm gonna do a little bit of shopping, as we need a few healthy snacks. Nothing else. I did all the shopping yesterday.

The dinner is gonna be healthy - Tiger shimps and Rainbow Trout. Shrimps are fried in very little butter, and the trout is cooked in the oven. Sides are asparagus and green beans.

There is also dessert coming with it. It will be ice cream, and I'll have to watch my intake a little on this.

Also, there will be wines and champagne at midnight.


Of course, I don't really need to watch out tonight. I've had a nice calorie deficit daily all week and there is no way I could damage that. However, I would like to watch out anyways. I would like to do good.

I see that my calorie allowances are going lower and lower right now, because of my inactivity around surgery time, along with my high calorie intakes because I was going with the allowances that my scale suggested. It's all perfectly fine. I can go higher than my RDI if I like, I won't do any kind of damage from one day, but it would be much nicer if I don't.


Speaking of new year...

I went through my records of one year ago.

Honestly, I'm very surprised to read what I read. I had totally forgotten. Keep in mind, that I today weighed in at 82 kilos.

Quote from my journal on January 1st, 2013:

"I have spent the latter half of 2012 trying to get my footing on my weight after the surgery, and never really succeeded. On the side line, Wife has watched her weight slowly increasing too.

So, we have – hand in hand – decided that we're gonna do this right. The FatSecret way. The way that works, and that is doable.

So, my New Year's Resolution is to go for 1600 calories per day. An Indulgence Day once per week, and PLENTY of exercise!

These days, I have a HARD time exercising. It's been rough getting going on this, but I need to move. I simply have to, and I know from last time that the beginning is MUCH harder than the rest of that journey. I just gotta get my butt in gear.

I didn't weigh in today, but I pretty much expect the worst. I expect to be around 95 kilos, and that is pretty much unbearable for me. I absolutely hate that. "


"Also, I'd like your opinion: There is a new place in town. It's called Loop Fitness. The idea is basically that they have a ton of machines in a circle. You go 45 seconds on each machine. It'll give you a little ”ding”, and then you move clockwise to the next. You're done in 12 minutes, and they suggest you do two rounds. That means a total exercise regime, working all your major groups, in 24 minutes. On top of this they also have treadmills, cross trainers etc.

Is this an okay way to get the ”other” muscle groups going? My normal approach to working out has been ALL cardio, as I was aiming for my 77 kilo goal before the surgery. It was much more about losing fat and weigh than it was about looking good."

The gym I mention is - of course - the gym that I now see 100% vital for both mine and my clients exercise. It's strange to read today.

Wow. I checked the weigh-in in my notes. The closest weigh-in is on January 2nd, 2013. It is indeed 95 kilos, even a day AFTER the New Year party.

So, in a year - depending how much I gain tonight - I have dropped 13 kilos, and gained a LOT of muscle. Wow. I didn't realize that the change was this drastic.

That just made my day - maybe even my year. :)


Speaking of numbers. I took a checkup on my muscle mass since surgery. The averages of muscle weight are the same. There is no reduction in muscle mass at all. It seems that my idea with excess protein along with doing right is working. It's nice to see these results.


Today, I'm thankful for:
- MUCH better results than I had thought. 13 kilos down in a year, and healthier and fitter than ever.
- Morning coffee and breakfast - For once I have breakfast shortly after waking up. The perks of sleeping late. :)
- Focus on my foods for New Year.
- Wife!
- Feeling rested.
- Stationary bike! I will give it a spin for at least an hour, to get my calorie burn up today. I think I'm too comfortable to want to go out and walk. I'll take the hit on my step count, but as long as my calorie burn is up I'll be ok.

I want to wish everyone here on FatSecret Happy New Year!

It's been an amazing year for me. I can't wait to see what 2014 will bring. If 2013 was great, then 2014 will be nothing short of AMAZING!

I hope you all will have an equally amazing 2014.

Happy New Year!

Before I leave you for this year...

My great inspiration, Mike O'Donnell, posted this earlier this week.

Probably the best words found online from this last week. I absolutely love it:

"Want something to think about as a resolution for 2014? Make it the year to master the simple daily steps/routines.

Forget just thinking only about some huge thing you need to accomplish. Instead focus on what simple daily steps can improve your life and send you in that direction.

Focus on improving your daily journey...not reaching some finish line way off in the distance.

Stress usually comes from rushing or thinking you "need" to be somewhere else than where you are now.

Sit down, shut off the TV, get a piece of paper and quietly think about how you want to plan your day to improve your life (whether it be with diet, exercise, being more involved socially, creating a lifestyle with what you are passionate about, etc).

Keep it simple. Make time for simple exercise. Eat meals when you want to. Have time to be social and/or just relax/wind down. Get your work done in short "bursts".

Do one important thing each day, and let it add up. Forget the long to do list that just sits there month after month with little change.

Eliminate or control the time wasters, the negative influences, the information overload and things that you don't want to do (or do not help).

No one can do this for you....only you can.

It starts"

Once again, Happy New Year, friends and buddies.

Life is good!
180.8 lb Lost so far: 160.9 lb.    Still to go: 0 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 18.5 lb a week

6 Supporters    Support   

Well done Keld! Amazing stuff! Happy New Year! 
31 Dec 13 by member: slacker36
Awesome...You have come a long way buddy...So proud....smiling from ear to ear for you...Catch you next year...:O) 
31 Dec 13 by member: BHA
You bet, BHA. :) 
31 Dec 13 by member: kingkeld
Happy New Year, Keld! I have enjoyed learning from you! 
31 Dec 13 by member: Draglist
Glad you're here and still willing to inspire us even though you've reached your goal. Thanks and a blessed and happy new year. 
31 Dec 13 by member: ClassicRocker
Youre right, dont understand a single word lol but I threw you a 'like' :-) Happy New Year!! 
31 Dec 13 by member: Yolanda9179
Very happy new Year Keld - here's to it being our best ever, okay? 
31 Dec 13 by member: FullaBella
Agreed, Bella! Best ever coming Riiiiiiight up! :) 
31 Dec 13 by member: kingkeld
Kathy, I am MORE than willing to be here. I too still need FatSecret. I think it's essential for my success that I hang out here, still process my thoughts, still get feedback, and still stay on track.  
31 Dec 13 by member: kingkeld
"You have reached your goal weight". My goal to read this on my page.  
31 Dec 13 by member: ClassicRocker
What a year! Amazing and wonderful and all those good and lovely things are wished for you and your family in 2014. Thank you from the bottom of my heart for hanging around even after maintaining your goal and giving the rest of us inspiration and direction. I was able to access your facebook page from your link and tried to give you a Like, but I think because I'm not a facebook user it wouldn't let me. Anyway - good luck with that as well. Who knows what your journal will say in a year regarding the new business. I'm totally excited for you. Cheers and Happy New Year to you and your family. 
31 Dec 13 by member: Lynn1958
That is absolutely fantastic, Keld!!! You have had so many successes in 2013. It is amazing to go back and read the old journals, and what your frame of mind was back then. It almost seems like a whole different person wrote that thing, doesn't it? May your 2014 be even better, and loaded with many new successes, that you might come back again a year from now and be amazed again at how far you've come. BEST WISHES, SIR! 
31 Dec 13 by member: Rob.c.weiss
Guys, I have no words that show the appreciation I have for you guy. Happy new year  
31 Dec 13 by member: kingkeld
Happy New Year to you too! You are so right... Life is good , 
31 Dec 13 by member: Ruhu
Hi Keld, wishing you and your wife a wonderful 2014. 
31 Dec 13 by member: sarahsmum
Happy New Year, Keld, to you and yours!  
31 Dec 13 by member: zebdavison


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