kingkeld's Journal, 19 March 2014

Good morning!

Not a whole lot of change in my numbers today. I'm down a wee bit in weight, 200g, and everything else is the same within 1%. Nothing much to mention.

Yesterday went really well. I used most of my calorie allowance, and I think it makes a difference for me.

I didn't go all the way to what I am allowed according to my spreadsheet, because I didn't move quite as much as my averages had predicted. So instead I lowered my intake with a couple of hundred calories, ending up with a 500 calorie deficit, and still meeting my protein and fat minimum requirements.


I have to say, I truly enjoy this way of eating, this IIFYM lifestyle. It's SO easy. Of course, I am still getting my footing on it, but it IS so easy. The only numbers I need to tweak and adjust are calorie intake and calorie burn. I'm getting there. No rush.

I've been considering just changing the way I record my calorie burn again, to see some results soon. I'm a little tired of nothing happening. Of course, I also know that a large part of the fault lies with me. Going to the candy store repeatedly the last few months weren't exactly part of the plan, was it now? :)

Because of that, and because I can't say I have truly followed plan, I won't change anything. I will just be honest and diligent recording my intake and going with the numbers. Everything WILL adjust. It's just so damn tempting to change things around.

The art of not changing anything is HARD. Probably the hardest part of my diet these days. It's HARD to see how numbers don't act right and the urge to fiddle with it is strong.

Still, I see that when I do good, results show.

I think for me, it's just a matter of getting better at reading the signs my body gives me. It's a matter of listening, and giving my body what it is craving, within the parameters of IIFYM.

I know I'm never craving protein and fat. I can have all I want of it. What I tend to crave are carbs. So, why is that?

I think of two reasons.

One - I love carbs. Carbs, carbs, carbs. Everything sugar and bad foods with carbs are lovely. :)

Two - Consuming a LOT of protein and fat, I might simply be too low on energy due to shortage of carbs.

Shortage of carbs - and thus shortage of energy - was the reason I never succeeded doing Atkins. I tried it once, and quit fast. I absolutely hated it. I thought is was a great sounding approach to weight loss, being able to eat all the foods I liked, meats and all, but boy was I wrong.

Today I see why.

I much prefer IIFYM. I can set up my day to eat pretty much exactly what I feel like on any give day, as long as a few requirements are met. It's SO EASY.

I'm confident that today will be a non-issue day again. I'm feeling good and it should be no problem doing right.


Today is gym day. I'm gonna go work out in about 90 minutes. I won't do my long walk - my step counter pretty much tells me that I get my "cardio" in regardless.

I know. It's not "real" cardio. It's just walking, which is low impact. I have no urge to spend hours on the treadmill any more. I honestly don't see it necessary. What IS necessary is the strength training that I do diligently three times per week as I'm supposed to. I love it.

Cardio just gives me more calories burned, to give me more calories to consume. It's a lot easier and comfortable to just consume a few hundred calories less.

This is probably the most important part of the "coming back to a normal life style" of the weight loss journey for me. Getting back to an exercise/food intake level where I don't spend hour after hour struggling to burn calories just to eat them back in.

Moderation both on burn and consuming is key here.


Today, I'm thankful for:
- Wife!
- Going to the gym!
- Morning coffee!

Have a great day! 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 3.1 lb a week

5 Supporters    Support   

have a blast at the gym dear! i'm going too in a half an hour, BBB-day for me (Butt, Belly and (Dutch:Benen)Legs) I'm actually looking forward to it... wish we had the same gym, but yours is a LONG drive for me. 
19 Mar 14 by member: puhpine
In Danish, the word for legs is "ben". :) I really like my gym. I like that we do NOT have "leg day", "back day" and what-have-you. We simply work ALL muscle groups, short and fiercely, and see awesome results in half the time. I love that I just go three times weekely, 29 minutes every time. :) 
19 Mar 14 by member: kingkeld
:-).... most of my 'exercise' is thought of as cardio. But... My aqua fit is performed with foam weights (very dense and when submerged, they act like regular weights) so, I get quite a strength workout ( I always choose the thickest weights, so they are much heavier and I keep them submerged all the time). I certainly notice it in my arms in particular... When swimming, I often put special swim gloves on... Which means you have to push your arms though the water... When I was swimming every day on holiday - boy did I notice it... I could only wear the gloves occasionally, because my arms used to get to tired. I love cardio, so for me, this gives me the cardio high... With strength included.... Best of both worlds. Of course, I recognise that swimming in isolation, doesn't give me the 'all round' muscle workout - but we all have to find something that 'turns us on'. Looks like you have found your favourite :-) 
19 Mar 14 by member: Sk1nnyfuture
Well put, Pam. And you're right - it's all a matter of finding the thing we like. I find it remarkable that I STILL manage to reach the good old step goal even when I don't even try. I managed reaching my 10,000 steps before noon today, just by being generally active. Absolutely NOTHING with focus on walking. :) 
19 Mar 14 by member: kingkeld
Morning Keld - I bumped your front page article yesterday - you continue to inspire so many of us here with your fortitude and accomplishments.  
19 Mar 14 by member: FullaBella
Hey Bella. I saw that. Thank you so much for the kind words. How are you?  
19 Mar 14 by member: kingkeld
Congratulations on the magazine spread! Hope you win the contest too. You continue to inspire and I hope all is well with you. Cheers. 
19 Mar 14 by member: Lynn1958
Just saw people's comments on your mag spread.... Brilliant... Don't know how I missed it - maybe I was on hols then... Congrats, hope you win :-)  
19 Mar 14 by member: Sk1nnyfuture


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