kingkeld's Journal, 17 February 2012

Please notice the COMPLETE ABSENSE OF CHOCOLATE in yesterday's food diary! :)

I feel that I am refocused today. Completely. 100%. On. My. Way.

I'd like to say thank you to all you buddies who commented yesterday. I don't know what I'd do without you guys. I've had a few tough - TOUGH days. My scale is beating me over the head SEVERELY today because of it. Today, I am 4(!) kgs higher than last week's lowest ever weigh-in.

Of course there are several factors in this:

1. It's not all fat!

Actually, I don't believe that much of my gain (if any of it at all) is fat. To gain 4 kgs of fat, I would have to consume 28,000 calories more than I burn. According to Fatsecret, I burn somewhere between 2,500 and 3,000 calories per day.

I did not consume 46,000 (an average of over 7,000 calories per day) during the last 6 days. So obviously the damage is not as bad as it looks. I think some of my fluctuation is also water, as I have had salty foods.

2. Stress and lack of sleep.

It's been one funky week. I've had a LOT of work, and a lot of things to do. Thankfully, I am now finished with everything that I was behind on at work. There is literally NOTHING more I can do right now.

Actually, I am at work at 6 AM today, saving up comp time and writing my journal. How cool is that. There is nothing for me to do until 10 AM, when I have my first of two fairly easy meetings. I decided to put focus TOTALLY on my work, and get these things done as I realized how much they have affected me.

I'm really looking forward to being a little less of a shadow of myself. This, of course, also means that last night I slept like a ROCK.

3. Exercise.

I do see the point many of you (and myself) has brought up. I may be over doing it when compared to the allowed calories. My body needs fuel if I want to burn hard, and I don't really feel comfortable giving it all that fuel just now.

So I do think it's better to NOT work out as hard as I have been doing. I have carefully read all the comments and suggestions, and I am still a little bit at a loss when it comes to what to do.

I completely see the point to HIIT exercise, but I don't like doing it. I like the longer ventures. However, for the sake of experimenting, I have done HIIT this morning, 2 mins. relaxing biking and 30 sec hard core biking as suggested by jsfantome.

I do feel a difference in my body doing it today - but I am not sure I see the fun in it at all. I will do it for a while, to see how (if?)things change. Also, I will NOT be doing both morning and evening biking, gym, and all that. I will, however, keep standing up at work instead of sitting down. It gives me MANY steps throughout the day and keeps me going. I like it.

One thing I have noticed, though I am not sure this is related to HIIT, is that I right now, a full hour after doing my 15 minute bike ride, still feel burning hot. I am at work where it's usually semi-cold, and I had to take off my sweater. Is this my body burning a little harder than usual, or is this maybe just something else?

4. Food choices.

Because of all the exercise (at least, I think this is the reason) I have had all these insane cravings. I've been able to budge MANY of them, but completely gave in Wednesday night. Lesson learned, moving on.

Yesterday I gained weight, probably because of Wednesday night, and I gained weight today again. This has made me re-focus, not just because of the scale, but also because of me being able to write my journal and reading all your supporting and super helpful and insightful comments. Again, thanks to you all!

I have "rebooted" my focus, and I will do better, and do right. I will stay with my 1900 RDI for the rest of this week, and see what happens over the next days. Sunday, I will decide whether I will lower my RDI to 1800 or 1700 again, or if I will stick to 1900. I will not raise it right now. Also, no Indulgence Day for the King tomorrow. I think I had it already this week! :) I might go slightly over my RDI, as we have guests coming over, but I will NOT go for chocolate and other bad snacks. If I go over my RDI it will be because of dinner, which will be reasonable, and because of snacks like fruit. I WILL do good.

It was also suggested that I lower my goal to 75. I'm not sure about that. At least not until I am at 77 on a more regular basis. I need this first, I think. Then, maybe, I'll take a look at 75. I see 77 as a key point, and I see a challenge in maintaining a blue bar with "0 to go" for the future. :)

Now, let's see how this will work for me. Let's see if this will bring me back on track.

I am - of course - fully aware that I will not reach a new low this week. Duh. It's my own fault. I just hope I can shed all this extra weight throughout the following week, and maybe get to the 77 kgs again before Saturday next week.

Today, I am thankful for:
- YOU GUYS! You ROCK! Thanks again!
- A good night's sleep with absolutely NO stress.
- Being caught up at work.
- Early at work - early home!
- No band tonight. I get to spend the evening with Wife.

Again, thanks for helping me back on track. I'll have this weight shedded in no time. Life is good!

178.1 lb Lost so far: 163.6 lb.    Still to go: 0 lb.    Diet followed 100%.

Diet Calendar Entries for 17 February 2012:
1668 kcal Fat: 62.01g | Prot: 101.77g | Carb: 177.26g.   Breakfast: Prunes Svesker uden sten, Egg, Rye Bread (Reduced Calorie), Loppefrøskaller, Sliced Ham (Extra Lean), Half and Half Cream. Lunch: Shrimp, Lettuce Salad with Assorted Vegetables, Egg Omelet, Butter, Asparagus (Drained Solids, Canned), French Salad Dressing. Dinner: Pork Chops or Roasts (Sirloin, Boneless), Mixed Vegetables (Solids and Liquids, Canned). Snacks/Other: Jell-O Sugar Free Low Calorie Gelatin Snacks - Orange/Lemon-Lime, Apples, Bananas, wrigley, Frozen Mixed Berries, Low Fat Milk. more...
3097 kcal Activities & Exercise: Shopping - 20 minutes, Bicycling (very fast) - 17.5/mph - 3 minutes, Bicycling (slow) - 11/mph - 12 minutes, Sitting - 7 hours and 55 minutes, Standing - 7 hours, Sleeping - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
on diet kingkeld's own diet   gaining 6.2 lb a week


Good luck , Keld... 
17 Feb 12 by member: Ryan75
I also have a ton of work to do (papers to correct) but I cannot get started before I have the agreed upon "answer sheet" given to me to mark from. So I am doing trying to get computer time stuff out of the way, not easy when I know I have 8 hrs of marking papers ahead of me! Good luck with the new changes, I know you can do it! 
17 Feb 12 by member: sunshine_girl
Sounds like a good plan King. I know what you mean about HIIT.... If I do it on the treadmill, I am not overly keen, however on the rower at the gym, I am fine with doing it - and my spin class is a sorrow HIIT. You flat out, then slow down, then whack the resistance on and pedal as fast as you can, then go slower. I enjoy that because you are doing it to music and the music is geared to the different speeds / resistance.... Maybe that is something to think about - get yourself 20 mins of music, that goes really fast, then slow. Re the "hotness". Yes I think this is the HIIT, it is your body working to adjust it's internal temperature - it is working really hard to "cool" you down - which is using "after burn" calories. 
17 Feb 12 by member: Sk1nnyfuture
Love the reflections in your journal...very insightful. And oh so happy to see you 'rebooting'. Everyone needs that now and then! ;) Great job on the chocolate-free day! Another win!! You got this, Keld! Just keep doing what you've been doing, and rely on what has worked for you. If you need to drop back to the 1800 instead of 1900 - you'll know. If you prefer a different style to the HIIT, then perhaps challenging yourself in the 'hill climbing' workouts built into some of the newer machines. But I still would limit the amount of time. As I don't think 3 hours is reasonable. Or even something most people will continue - look at your choices as building a schedule of things you'll do over a lifetime. Of course with any exercise, you have to change things up also. After a few weeks, your body becomes very adjusted to your workouts... so it would be wise to either change things about every 3 days... like bike, bike, treadmill... or ... 2 weeks of a bike workout that increases over time.. then completely switch to another type of work out for two weeks, ... then go back to the bike, etc. Either way.. just keep your system guessing. Kind of like the calories you figured out w/ your indulgence day. And don't forget to build in rest days! Those are important too!!! If you spend less time in the 'exercise' dept - but get the same results as 'long sessions' - use your new free time to develop new hobbies, or spend more time w/ Wife! That's the bonus to HIIT in my book. I can get in, and get out.. and still get results, and .. have more time for me. ;) 
17 Feb 12 by member: jsfantome
Hey buddy. do you know how much you will lose after surgery??..I am sure you will be swollen but after that you should show quite a bit of loss...Just a thought...:O) 
17 Feb 12 by member: BHA
You sound like you're right back on track. :) We knew you could do it. Enjoy your Friday! 
17 Feb 12 by member: just.keep.swimming
JS - it's a hard day today. No chocolate, and none is coming my way. I am sure the house is clean of it. :) I have shopped frozen fruit instead, and prepared sugar free jell-o for my desserts. Yum! But that's not the same as saying it's easy, though. :) As for the exercise, I'm still coming to terms. I'm not sure what I'll end up doing - but I will keep doing something. Now, don't think I'm doing three hours EVERY day - but I do like to break my own record once in a while. I think it's a good thing mentally to show yourself that you're in the game and progressing.  
17 Feb 12 by member: kingkeld
BHA - I have no idea what I will lose by removing skin. Some say a little, some say a lot. I'm guessing a few kgs. I know that I technically weigh a lot less than what my scale reflects. I'm a lot "thinner" than 77 kgs, if that makes any sense.  
17 Feb 12 by member: kingkeld
Keep on truckin' :) 
17 Feb 12 by member: Lindsay6384
Keld, What does HIIT stand for? I haven't heard of this... 
17 Feb 12 by member: sarah_cook2007
HIIT is high intensity interval training, Sarah. HIIT is an intense form of Interval Training which produces the most rapid and dramatic changes to your body and cardiovascular system. You do high intensity for a set number of seconds, followed by low intensity for usually the same number of seconds for a number of rounds, often followed by a short rest period and then repeated a number of times 
17 Feb 12 by member: Helewis
It sounds like you've got quite a plan and I'm sure you will do very well. Refocus is a great word to use and a great way to restart!!! We do HIIT and Tabta in my spin classs they are intense but amazing. It's quite a feeling of accomplishment when you complete 20 intervals!! You will continue to do great :-)  
17 Feb 12 by member: orchidannie
One of Husband's favorite sayings: "Remain Calm...there's plenty of time to panic later..." You're THERE, kingkeld! Have a wonderful day and a great weekend with Wife! :) 
17 Feb 12 by member: Baxie
Baxie - I will DEFINITELY steal hubby's quote! 
18 Feb 12 by member: kingkeld


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