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Good morning, my friends! It's 5:30 AM, and The King (as Wife often refers to me) is ready to take on another week! I have energy, stamina and a good vibe thick enough that I can slice it and share it this morning!
So, how am I doing on the weight? Well, let me tell you:
I gained about 500 grams since yesterday. It's 2nd day after Indulgence Day, so it's no real surprise. I was hoping to NOT get above 80 kgs, but here I am. That's okay. It'll be back down very soon. I can tell that I am generally feeling much better than I was last week, and I'm positive that this gain is simply temporary as it has been so many other times before. I'm hoping to reach a new low this coming Saturday.
Technically, I'm in maintenance mode, but I'm not there 100% just yet. After gaining a couple of kgs, I really want them off again. I want to be at my goal weight at pretty much ANY point. I don't want to face the doctors for surgery eval and be rejected because of one kg. So I gotta ensure that I am in the right place for this. It'll happen – I have plenty of time to stabilize my weight there, I just gotta work focused towards it.
This weekend was excellent. I went to my brother's house to celebrate my nephew's 18th birthday. I got to meet my oldest and youngest nephews too, and had a great time. They always invite for breakfast, so we were out the door from home at 8 am, and arrived at 9.30. We had a great time, had breakfast/brunch, and left around 1 PM.
We went to the closest bigger town, went shopping and afterwards hit a little, tiny Vietnamse/Chinese restaurant. It was deserted, just us in there. All the people went to a fancier restaurant across the street! What we had (buffet) was great though. We enjoyed the quiet atmosphere, and I think it would have been less special had we sat across the street with the many other families, screaming kids and all the other things that goes with a popular restaurant. Add the fact that the food was dirt cheap, and I'm one happy camper.
Yesterday was equally great. We stayed in all day. It was freezing cold, so we decided to order food for dinner. We got pita breads with grilled chicken breast. Not a bad choice at all. And very tasty!
Sunday morning, I broke my old record. I actually managed to go THREE FULL HOURS on my exercise bike. I literally spent the morning on the bike. I woke up, got ready, had breakfast, got on the bike, got off it to have lunch and went about the day. The time was well spent catching up on TV shows. We were gonna watch some movies in the evening, but we never got around to it.
Of course, I don't work super hard when I do bike marathons like that. This being said, I don't slack either. I basically set the weights on the bike to a point where I can tell that I can NOT handle going for a long time, and then click it one step down. On my bike, I'm at level 5 out of 8. It's not super heavy, but no walk in the park either. Ten minutes of this, and the room starts feeling hot.
It was nice to simply spend the evening with Wife. Daughter even came out to do her home work around us. It was super nice.
Oh, and yesterday I had NO visits from the Carb Monster. Normally, he is there to taunt me all Sunday, after Saturday's Indulgence Day. I have cravings like a madman, and will go for anything within reach if I'm not careful.
Well, yesterday my "treats" were two pears and a bonus protein shake with a little extra cocoa powder. That's all. And then, of course, breakfast (egg, ham, rye bread), lunch (which was a protein shake and a slice of rye bread) and dinner (half a chicken burrito - basically flour tortilla, grilled chicken and lettuce. No dressing).
So, today is Monday. Let's just deal with it. It's tough to go back to work after an awesome weekend, but we gotta do it. I'll make sure it's gonna be an awesome day – and I am planning to hit the gym after work. Shoes are packed, clothes is ready. I have a good movie sitting on Tabby, so I can go do 90 minutes of cardio power walking. That's gonna be something like 750 extra calories burned. Not bad.
This brings me to something I've been pondering. I'm not sure what is most efficient, when I exercise like that. It's quite a lot of calories that I knock out, simply because it's quite some time I spend doing it. Is it smarter (read: More productive on my weight loss) when I burn additionally 500-750 calories to:
1. Eat more to minimize the calorie deficit to around 1000, so the body will run more efficient and thus make me lose weight faster?
2. Eat normal to create a larger calorie deficit and thus lose more weight because of the fewer calories consumed.
What are your thoughts on this? What works? I know some of you work out a LOT more than I ever had, and I'm thinking that you maybe have some experiences to share?
Up to this point in my weight loss journey I have never eaten extra because of exercise. Normally, I wouldn't even exercise. But I do think it could make a difference, now that I am smaller, burn less calories in a day and exercise a LOT more.
What do you guys think?
Today I have a busy day at work. There's gonna quite some work to do, but I think it's gonna be an awesome day. I have some great things coming for me today, and I am ready to take it all on!
I hope you guys have amazing Mondays, ALL OF YOU! Life is GOOD!
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177.3 lb
Lost so far: 164.5 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entries for 06 February 2012:
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1763 kcal
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Fat: 50.67g | Prot: 107.04g | Carb: 206.26g.
Breakfast: Prunes Svesker uden sten, Psyllium Husks, Egg, Rye Bread (Reduced Calorie), Sliced Ham (Extra Lean). Lunch: Lettuce Salad with Assorted Vegetables, Grilled Chicken (Skin Not Eaten), Flour Tortilla. Dinner: chicken soup. Snacks/Other: Kakaois, Kakao (pulver), Prunes Svesker uden sten, extrem protein, sweetener, 1% milk, Energy Bar Cookie Flavor, 99 kcal bar. more...
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2776 kcal
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Activities & Exercise:
Bicycling (leisurely) - <10/mph - 30 minutes, Standing - 1 hour, Walking (moderate) - 3/mph - 20 minutes, Sleeping - 8 hours, Sitting - 6 hours and 40 minutes, Desk Work - 7 hours and 30 minutes. more...
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gaining 7.7 lb a week
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 Comments
Sounds like a great weekend and a great plan. How much distance do you travel at 3 hours on your bike. Do you know?
06 Feb 12 by member: Helewis
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Sounds like you had a great weekend! I love finding small restaurants like that. As for eating more with exercise, I do not know for sure. I do know I get VERY hungry when I do my power walking or jogging (when I used to do it). I also know that when I was laid up on the sofa because of my injury my appetite went way down. So, there is something there, its just determining what the correct amounts are. I think I have seen some other journalers simply adding whatever they burn to their RDI. So if you burn 200 on the bike, add 200. I think not eating more for someone who works out as hard as you do, could cause problems down the road. Maybe nothing major, but definitely increased hunger!
06 Feb 12 by member: posterchild66
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i'm sorry, keld, i can't help you with that. i don't have much experience, but i will follow the comments because i'm curious about that problem, too :) i still got problems with my throat (bronchitis) that i don't exercise as much as i want to.... but your weekend seemed to be great. go ahead, you will see, tomorrow your weigh in will be again under 80 :)
06 Feb 12 by member: joelae
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Wow... 3 hours, brilliant King.... A couple of months ago, you would have laughed out loud, if someone had said you would be cyclingnfor 3 hours on an exercise bike and going to the gym -:). Re RDI - can't help - but I shall be interested in people's comments, personally I just eat normally and see exercise as a bonus. Maybe you should set the question up as a "post". Have a good week :-)
06 Feb 12 by member: Sk1nnyfuture
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Hi there KingKeld, I often wonder the same thing... When friends ask me how i am doing it (because they want to start as well) my advice to them is not to set the calorie-intake bar too low. Unless that particular friend weighs just right, but wants to fit into a certain dress in a week, then i say: don't eat untill you fit it...
But Keld, you and i, as are so many here at fatsecret, are in this for the long run. And starving your body, just doesn't work if you want to maintain that weight and want to go about it in a healthy way! If you use more energy, you should provide your body with more energy, it is as simple as that.
But scientific as you are, i am sure that is not enough answer for you. Because, what should i eat, how much, and when. I will start searching google for those answers, but my gut feeling tells me: carbs and sugar, about 1 hour before the workout, and just as much as you are going to use... (this is what a professional cyclish before the tour the france does) but the calorie intake should be perfectly adjusted to the activity you have planned: more sugar for the fast bursts of energy (like pumping weight) and more carbs when you are doing marathon-like activities. and at what level are you working out? trying to beat some record, or just leasurely cycling while watching yesterday's soap, is a great difference!!! HUGE!
so scientific as you are, you have some calculations to do i recon! But never just starve your body, that is just not healthy!
A new challenge for you, now that you almost reached the end of your journey, isn't that maybe just what you need?
love maud.
06 Feb 12 by member: puhpine
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HI! Way to go on the marathon cycling! :) I'm with maud- you need to increase your calories some if you are burning that many extra. It's up to you how much- but you're body will need something to fuel all the muscle re-building after a workout like that. All of the marathon runners and triathletes I know eat to balance their workouts. I don't work out as much as you, but I've learned for myself that if I have too large of a calorie deficit I'll start to get sick. Hope Monday is flowing smoothly over there!
06 Feb 12 by member: just.keep.swimming
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I'm not speaking from experience myself but from others on other weight loss sites. If you want to lose a lb. a week keep the average cals a week down 3500 cals aweek (allowing for excercise burn) So if your daily cals are 1800 cals., if you burn 1000 cals in a day you can still eat 2300 and still lose. I don't excercise that much---wish i did have that problem.
06 Feb 12 by member: Pine Vallet Rita
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IMHO, stick to your same caloric intake for now. While you are technically in maintenance mode, you're still in a slight flux, and with your desire to KEEP below 80kgs, upping your intake might steer you in the wrong direction. However, on the converse, IF you decide that you need to eat more calories, keep them healthy and early in the day. Add to breakfast, mid morning snack or lunch, but no later than that. The earlier you keep them, the more likely you will be to be able to burn them off. Also, make sure that you DO exercise. We all know that things happen that can derail your day, but if you do increase intake, you have to keep your body going to burn up the extra calories. Otherwise, you might be back a step. Good luck and let us know what you end up doing! Happy Week bud!
06 Feb 12 by member: ZippyDani
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Good luck with taking off those few kgs- hopefully they'll fall away after your indulgence day, especially now that you're feeling better. I completely understanding wanting a buffer, as you've come WAY to far to be set back by such a small margin!
06 Feb 12 by member: gnat824
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Such a positive outlook! Thank you :)
06 Feb 12 by member: Earthlady
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If you feel hungry on the days you excercise id say eat more, if you dont feel hungry dont eat extra!
06 Feb 12 by member: sunshine_girl
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Great question King. I have tried both methods before. I have relized in the past that when I feel drained during a workout it is on days I have consumed less calories. I have tried to find the happy balance b/w a moderate calorie consumption day and a great workout but when we also consider outside factors that affect our diets and workouts I find myself back at square one. So if you find the best formula please share. I am curious what you come up with.
06 Feb 12 by member: M.Trublu
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