kingkeld's Journal, 11 March 2014

Good morning!

Well, lowering the calorie intake to my "minimum allowed for fat (not muscle) loss" seems to work a charm so far. :)

I do have one slight concern, which I will adress in a few moments.

I consumed 2100 calories yesterday - and burned 3200. I was allowed a 1000 calorie deficit. Technically, I was 100 calories too low, but I'm sure it's fine. With so many extra calories though the weekend, I'm sure I'll survive.

I feel great, and I am 1.9 kilos lighter since yesterday. Obviously, this is fluid and other things, hopefully along with a little bit of fat.

Just how much fat, though? Well, if my calculations are correct, the deficit I had should give me something like 150g of fat loss. Plenty for a day.

Of course, we know better than just just calculate like that. Our bodies work in very mysterious ways sometimes, and a lot of little factors play into this.

Still, I was very active. I did 16,000 steps, and my strength training.


So, here is my concern:

I see that my calculations COULD give me a calorie allowance that is BELOW my resting metabolic rate, or my body metabolic rate, for that matter.

I'm not sure just how good idea it is to go below that. Our bodies NEED energy, and we need to supply it - not starve ourselves to weightloss.

I'm gonna look further into this.

Then again, this is just for a short time that I'll be this low. As soon as my body fat starts coming off, my body fat percentage will lower, and my "lowest calories allowed" number will rise, as I won't be able to handle this large a deficit without tapping into the muscles.

I will also have a day weekly where I will go for a higher calorie intake, pretty much like my Indulgence Day - to keep me sane, and to keep my metabolism up. This becomes more and more important as I get lower in body fat.

On the Indulgence Days, I will simply go for maintenance level calorie intake.

I had zero problems sticking to plan yesterday.

Today, I have everything planned out again, and there is PLENTY of food for me. More than I would normally eat. I should have zero problems.

However, I see the point to having it. I see that I need to protein - which is a lot at 200g. It's actually quite a challenge to consume all this, but at the same time it is very satisfying. I like the foods I'm eating, and I both see and feel how this way of eating is good for me. Especially when the kilos drop off at the same time. :)

I love the science behind it all. I love that I can see the logic in what I am doing - this is what I try to teach in my classes and to my clients. Once we open our eyes and see what we our bodies need and why we need it, it all gets SO much easier.

I feel that I know what I am doing, and this will bring me success, short and long term.

Hell, I already have the success, because I know what I'm doing.

I have no problem identifying why I have gained weight lately. It's entirely my fault.

Stress gives me boredom, boredom makes me hungry for treats, treats are candy that I can't control, and that makes for huge calorie intakes. Huge calorie intakes mean fat gains.

Take control of the calories and see what happens... weight comes off again.

It REALLY is that easy.

As long as I make sure to eat satisfying foods, satisfy my body's nutritional needs and stay at the right calorie intake, I will lose weight until I reach maintenance, and I will stay there.

When I mess up, I will see a setback. It can easily be forgiven, as long as it doesn't happen constantly.


Today, I'm thankful for:
- Wife!
- Sunshine in Denmark! It was a beautiful day yesterday, and today seems like it will be more of the same.
- Getting closer to a resolution with work.
- Morning coffee.
- Walking. I think I'll go do some of that in a few minutes.
- Focus.

Life is good!
199.1 lb Lost so far: 142.6 lb.    Still to go: 11.7 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 29.3 lb a week

4 Supporters    Support   

I think you have a great approach. When I was cutting, that was how I handled 'cheat' days. I was allowed to drift out of my nutrients a little, but not out of my calories. All in all, I'd say staying above your BMR is a good idea. That number, however, is subject to some speculation. Use three different calculators and you'll get three different results. My approach, just to be sure I wasn't going to far off, and since my exercise gave me a healthy gap between BMR and TDEE was to eat 100 cals above BMR. It's seems rational. I too love the science of it all. Track it all and adjust if you feel you need to. No failure - just feedback. By the way, I love the nod of thankfulness at the end of each of your posts. 
11 Mar 14 by member: northernmusician
I appreciate it, North. I stole the "thanksgiving"-idea from another buddy here, honestly not sure whom, but it's a great idea that helps promoting a positive attitude. I too have a little difficulty fully establishing my BMR - just exactly how do we get that one right? Using's calculator, I am at 2055 calories BMR. That sounds right to me, and matches my "calories-burned" minus my "max-deficit-allowed-without-losing-muscle" number within 100 calories. I'm fairly sure it's safe to go with this number. :) 
11 Mar 14 by member: kingkeld
As always it's way too complicated for me. I am just happy you lost some of the weight, that you feel good mentally and physically. I hope you are enjoying this 'stress leave' from work. It is a good time to get your crap together. Make the most of it if you can.  
11 Mar 14 by member: sarahsmum
You are on the right track, Keld. I'm having the same questions and doubts about my 'true' 1000 calorie per day deficit, but we definitely have the right idea, I think. 
11 Mar 14 by member: Draglist
LOL ... I would never guess, that you loved the science behind it all :-) 
11 Mar 14 by member: Sk1nnyfuture
WOW, Mr. Keld! You amaze me with all your calculations & all. I don't understand most of it, but am glad you do, & that you're doing well with your program. I also enjoy & appreciate you saying what you're thankful for in your posts, it is very uplifting & encouraging. Thank you for sharing your knowledge & experience, & your photos with us, you are a great success story that many poeple really need to hear. Keep up the good work!  
11 Mar 14 by member: GLAMMER


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