kingkeld's Journal, 14 March 2014

Good morning!

Ah, it's Friday. It's the beginning of the weekend, and I get to go out with my beloved Wife, and hopefully spend a good chunk of time together.

It's also hospitalt day. I'm visiting with my surgeons for the last checkup, ensuring that everything is fine.

I don't really feel that it's all that necessary, as everything IS fine.

...and also, I'm a little embarrased by the weight gain I've had since they saw me last. Still, I want to get this last step overwith. It's the final visit at the hospital, and in a few hours I can put all that behind me.

Sure, I gained weight. I gained fat. But - I also gained a good chunk of muscle. That is the extra benefit I got from it. I didn't intend to build muscle right now - actually I just intended to stay the same and just maintain weight - but in the end muscle mass has gone up, along with the fat gain.

Consider it "bulking", as the body builders call it. :)

It's kinda funny, actually. My intentions were 100% to be "cutting", dropping fat while maintaining muscle. But since I lost control of it because of stress and too much downtime with too little focus, I ended up at the other part of the muscle building journey.

I just hope the surgeons understand that it's not all bad that I gained weight.


So, yesterday I reached all goals. I had zero issues with over-eating. I had zero issues getting a nice, large calorie deficit. I did everything I wanted to do, and then some.

And I accomplished it simply by doing... less.

I took all my intentions of walking a lot, all my intentions of adding more exercise to burn calories, and I put 'em away.

No excessive cardio, light or heavy impact. Just the walking I needed to do in order to get from A to B. That's all.

The result?

2777 calories burned. 10000+ steps. And absolutely zero problems sticking to my food plan. Hell, I even had a second lunch with Wife.

It was SO FRICKIN' EASY, and I really liked the control I had.

I'm gonna go for the same today, and see what happens.


Today, I'm gonna go to the other location of the gym, go work out there and just hang with the boss. He's a good friend, and great company. Then, at noon, I will meet with Wife and Daughter and have a nice lunch out. Afterwards, it's time to go to the hospital, and then possibly a light dinner somewhere. There isn't any real danger in terms of over-eating. No buffets, no bad choice restaurants.

The biggest issue is whether I will get my protein and fiber high enough. I just need to focus on this, eat some extrea SKYR or a protein bar, to make sure I reach my numbers.

It really shouldn't be an issue at all. I'm confident that it'll all work out nicely.


I gotta say yesterday really surprised me.

As much as I felt that I was inactive - I am surprised how much movement I did after all. Sure, it wasn't the very high 3500 calorie burn that I can do when I REALLY put my mind to it. Far from it.

But then again, what good is a 3500 calorie burn, if the intake increases drastically because of it?

If I am hoping to burn fat, then it is WAY better to stay at a 2700 calorie burn with a 1900 calorie intake than a 3500 calorie burn with, say, 3200 calorie intake. And, mind you, those high calorie days I tend to lose control and easily end up at 4000+ calorie intakes. Or more. From bad choice foods.

So, let's try this.

It's less work. It's less walking. It's more time to do things I enjoy more. And, potentially, it's more efficient.

...and of course I will still be moving quite a bit. It's rare that I am doing less than 10,000 steps whether I want or not. :)

Today is a good example of that. I doubt that I'll be at less than 10,000 steps. Just the walk alone to and from the gym will be around 5,000. And then there is all the stuff done at the gym. Plus the walk to the station from home. And back. And all the little things inbetween.

It's all good.


And on the upside, the spreadsheet controlling my calorie allowance is being WAY generous because I have had an active month. Today's allowance - with a 500 calorie deficit accounted for - is 2900 calories. I doubt that I'll need them. I can't go lower than 2075, so that is probably more what I aim for, but I can go as high as 2900 without having to cuss myself out.

Sometimes these numbers are hard for me to comprehend completely. But they are this high because I have been very active, and because I have earned a deficit lately. It's bacisally a reward for doing reasonably good.

If I go over, the number will decrease again, and if I go under, I will have more allowed. I love doing with averages. It's so nice and easy.

I have my calorie allowance calculator set so it deducts 500 calories for a nice little deficit daily. I think I'm fine with this, I shouldn't really need to up my calories.

I have, however, allowed myself a weekly day where I can up it to have no deficit, kind of like my Indulgence Day, but let's see what happens. No need to do it if I don't need it, right? I'd rather have the deficit and move forward, I think.


Today, I'm thankful for:
- Workout! I love the feeling (when I'm done!).
- Getting to meet people at the gym. I love the talks we have there.
- Focus.
- Wife and Daughter!
- Weekend!

Have a great weekend! As always, I'm most likely more quiet over the weekend, but I'm confident that I'll be doing just fine.

Life is good!
200.2 lb Lost so far: 141.5 lb.    Still to go: 12.8 lb.    Diet followed 100%.
on diet kingkeld's own diet   losing 21.6 lb a week

7 Supporters    Support   

Hey, WTG, Keld! I hope all goes well at the doc's. Sounds like it is all under control. You da man! So glad to hear your muscle mass is going up, even if the fat is too. You know how to bring that fat down, putting on the muscle is the tough business. You'll be rocking out that lower body weight in no time at all! :D Keep kicking butt and hanging in there. 
13 Mar 14 by member: Rob.c.weiss
Thanks, Rob! And you too! :) 
14 Mar 14 by member: kingkeld
Yeh, and just to be clear, I mean rocking that lower body-weight, not rocking that lower-body weight, which would be totally different, and creates a pretty weird image besides. :D Have fun, my friend! Walk in peace. 
14 Mar 14 by member: Rob.c.weiss
15 Mar 14 by member: kingkeld
You're doing so great, Keld. You remind me a bit of my Father, with your strong will & control, helping you to deal with life's challenges. I hope you had a great time with your wife & daughter, & that you'll all have a lovely weekend. :)  
15 Mar 14 by member: GLAMMER


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