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25 April 2013

Good morning!

It's 2 AM, and I can't sleep. Nothing bad, really, other than the fact that I should be in my bed getting my much needed beauty sleep.

There's nothing that bothers me, nothing in particular that I'm thinking about, I'm just not asleep.

So, I decided to get up, do an early weigh-in and write my journal.

I was debating for a little while if I should wait and weigh in later, but at the same time I wanted coffee and I wanted a realistic weigh-in before I start drinking anything.

”So, how's the weight, Keld?”

Actually, I reached a new low. Again. I'm tempted to bow my head in shame, as the ”new low” mission is no longer. I actually need to stay at the weight I am.

Today I am 82.7 kilos. It's only 100g down, from my previous low a few days ago, but it's also a somewhat lower body fat percentage, which indicates that more is to come.

At the same time I am super comfortable eating what I am eating. Yesterday I had about 1500 calories, including TWO large strawberry/protein smooties and a protein bar. I really didn't feel like any more food, and I went to bed more than satisfied.

I can't help thinking that maybe a solution to this is not to eat more, but to do less cardio. The walks are quite long – 5 kilometers daily as a minimum – and over the course of a week, taking all the little walks I do into account too, I walk what would equal a marathon. Over the course of a week this burns something like 3500 calories – 500 per day. Then on top of that comes circuit training, music playing, standing up at work in general, and all the other little tidbits that I do to stay active.

I like the walks though, I would hate to be without them. And, it probably wouldn't even really be enough to compensate for my ”low calorie intake”. These last three days I have been more than 1,000 calories away from my allowance of 3000+ daily (5 days per week).

I really want to up it, but I feel like a stuffed pig at the end of the day, and I am honestly terrified of gaining weigh, or getting used to eating a lot. It's the direct opposite of what I have taught myself for 2½ years.

So what's a guy to do?

For now, I will simply keep going, and see where I end up. If I keep losing weight like I do right now, I'll have to change something. And really, I will. But let's see what happens.

Habits can be so hard to change. The theory is easy and obvious, but old habits do die hard.

So many of us struggle getting out of the grip of bad food habits, such as over-eating. And before I know it, I'm on the other side, struggling to eat enough! How weird is that?

Of course, some of it is because of the rules I set for myself.

1. Intermittend Fasting twice per week.
2. No sugars and ”dumb choices” during weekdays.

This limits my ways of upping the calories, but I don't see it as a bad move to NOT eat candy and chocolate. However, the candy and chocolate actually COULD help me not lose weight. How ironic is this?!?

Don't worry, I'm not gonna go down that road.

It is, however, comforting to know that I can have slip-up days now and then and absolutely nothing will happen if I do. If I chose to go eat 6000 calories tomorrow, I would end up at the same weight as last week. Which is what I want. :)

Again, not gonna do that. I'm merely putting this as an example.

…

I am definitely seeing massive changes in my body though.

I bought a new belt back in mid-February. I bought the wrong size, and got one that was much too large.

I was already in the last hole of the belt on my first try. As much as it was a nice feeling to have failed, it was highly annoying. Within a few weeks, I went on the three weeks of Low Cal Dieting. I had to make another hole in the belt to make it fit me.

Well, yesterday I made the THIRD hole in the belt. I hope I won't be needing any more.

Also, I cut off about 6 inches. It was way too long and "flappy". :)

…

Speaking of Low Cal Days – I'm thinking of doing a Low Cal Day today. It's not scheduled for today, as my next one is on Sunday. However, we're gonna do a massive jam session with Burnin' Live! and my brother's band ShockPop. We're gonna prepare a few songs to jam together for this coming Wednesday's jam night at the music venue where we played with the bag pipes dude a month ago.

It'll be fun, but I'm pretty sure we're gonna do something food related, now that we're gonna be a 7 piece band all of a sudden. I see ordering food from the local pizza place happening.

So, rather than screwing up a Sunday Low Cal day, I'd rather take it today. I think this will be easier and smarter.

Besides, my day plans for this fine Thursday are pretty basic. I've got some music to rehearse, I want to spend some time just surfing online, I have some little bits and pieces to do, and I know that when I have days like that time just flies by. It's a GOOD day to do Low Cal. Then again, who knows – maybe I'll simply get so fed up just sitting here doing essentially nothing that I'll go have a workout and a cup of coffee at the gym. :) Yup. I like that gym. Go ahead, sk1nnyfuture, tease me. LOL.

I'm essentially hoping I can distract myself enough enough to either skip breakfast or just have one of my soups. Then, when Wife goes to work for her ONE day before a three day weekend, I will walk her there and continue to do my 5 kilometer walk.

When I come home, I'll be doing all my stuff, and probably stop for a soup for lunch at noon. Then I will have a nice 540 calorie allowance for dinner, so Wife and I can easily find something good for dinner. If I have leftover calories at the end of the day I can either throw them away or have a little extra something, though I generally try to avoid eating after dinner, as I see that I feel better physically if I don't.

...

So, I got a new 2nd job! Actually, I got a new 4th (or 5th, or 6th, depending how you look at it – whether you consider the bands work or pleasure) job!

I now officially work at the gym where I spend so much time already. This is definitely cool. Not only do I get to work with something I think I'm gonna love doing, but I also get to help people AND I get to promote my weight loss class. :) Think business, Keld. :)

The main job is essentially to take care of the people working out. Clean a little here and there, and do introduction one-on-ones with new customers who needs to learn the system of circuit training.

The pay is in no way great, pretty much minimum wage, but I think it could be compensated for in extra business in my class, and in sheer productivity for me. This is definitely good for me.

I'm all excited about doing this.

So, my dance card is really getting full. Wife doesn't mind – I have obviously cleared this with her. It'll give us a little extra cash, and I will be able to take Wife and I out on more little trips like the upcoming Paris one, and buy some nice music gear that I'd like.

Another great little thing about my new job is that I get a few perks.

Of course, I get to work out for free. Win!

Second, I get discounts 20% at several sports equipment stores in town. They also have certain specials just for us. I already took advantage of this and got a set of NICE running shoes with a 60% discount. Another Win.

So now I finally have a full set of exercise clothing. Actually two, with one pair of shoes. I can live with that. :)

...

Like I mentioned, today is technically the last day of vacation. Tomorrow – Friday – is a national holiday, so there is no work. Wife is back at work today, so I will have to do without her for some hours. I miss her already.

Today is cake day at work, and Wife usually brings home cake for Daughter. I will of course not have any – it's ”against the rules”, and would furthermore destroy my Low Cal Day completely.

I generally don't want to be TOO strict on zero cake on cake day – cake day is a nice break for the usual humdrum, but I know what that damn sugar does to me. I'm way better off simply having some fruit or something else.

Still, if Wife makes something crazy delish, and I feel that I can handle only having ONE PIECE, then I will do it. But I need to really clear it with myself first, and I know that generally the answer will be ”not interested”.

It's amazing that I mentally is in this place now. Not long ago, it would have been completely irresistible and something I'd have to be arguing with myself over.

Good riddance. :)
…

I'm kind of debating if it's "too early" to post my journal. Knowing how the Fatsecret buddy journal feed works, I know that early posts tend to drop out at the bottom of the list for people (like me) who have a lot of buddies.

Meh, I'll post it. Maybe I'll do a repeat posting later. Is that an idea?
…

Today, I'm thankful for:
- Getting up early when I simply can't sleep.
- New low – it's still a nice feeling, even if I'm not supposed to.
- Morning coffee (or is it really ”night coffee” when it's 2 AM?)
- Kitty Cat snuggling up in my lab while I'm typing this!
- A great day with full focus ahead!

Happy Thursday! Life is good!

EDIT:
So, since today will be Low Cal Day, I have decided to also make it a "reset your hunger" day. I had no snacks after dinner yesterday, which was at 5 PM, and I haven't had breakfast. I am in no way hungry. I'm enjoying coffee and water. I will simply skip lunch, and be looking forward to chicken meatballs for dinner. This meal will cost me in the vicinity of 300 calories, so I even have room for dessert! LOL!
END OF EDIT.
Weigh-in: 182.3 lb lost so far: 159.4 lb still to go: 6.0 lb Diet followed 100%

24 April 2013

Good day! :)

Yup, it's a little later in the morning - it's 9:30 here, and I am home after an active morning!

I slept "late" this morning, and got up around 5:45. Normally, I go to the gym at 6:45, but I decided to just linger a little bit, have breakfast with Wife and enjoy the morning.

However, the gym was pulling at me and I ended up leaving home at 7.

Before I left, I decided to have a protein/strawberry smoothie instead of my usual eggs, ham and rye bread. I have been craving the smoothie since yesterday, but didn't really want to fill me up all that much with it, so I decided to pass.

So this morning it was a good choice for breakfast. Easy, quick, fulfilling. Plus, it gave me a good foundation for my workout.

I went, did my two circles, and then went for a walk. The sun is hammering down already, though it's a little cold in the shade. Still, it's a more than pleasant walk, and with Spotify on my phone it's a breeze to walk five kilometers.

I can tell that my legs are tired from yesterday though. Wife and I walked about 10 kilometers, and I did my usual five kilometers before that. So I really got some walking done.

In about 30 minutes I have a meeting with the owner of LOOP Fitness, the gym I go to. This is the meeting where we'll arrange how to set up my work schedule, and find out the finer details, and of course the time to evaluate whether I want the job or not. I'm curious to hear what it all entails, and of course what the pay is.

Afterwards, it's basically just going home and hanging with Wife.

I will definitely keep you guys posted on how the job interview goes.

...

My buddy neptunebch asked me about the little scale that I use at restaurants and on the go, and where to find it.

It's TINY, and super portable, and weighs up to a kilo (approx. 2.1 lbs). It's dirt cheap too.

I found it at Amazon.co.uk.

I really should get commision from them - I have made quite a few people buy one of these. They're accurate down to a tenth of a gram, so they can be used for pretty much everything, and they seem very reliable and precise.

The only thing is that the actual spot to put what you're weighing is a bit small, but of course that is something that would naturally go with a mini scale, right? :) I usually find a little bowl at the restaurant I'm at, and put what I want to weigh in it. It's a lot easier to read this way.

...

Today, I'm thankful for:
- Still on vacations!
- Sleeping a little later than usual, and having a good night.
- Workout and walking is DONE!
- Job Interview!
- Sunshine! :)

Life is good!

Weigh-in: 183.6 lb lost so far: 158.1 lb still to go: 7.3 lb Diet followed 100%

23 April 2013

Good morning, Fatsecreteers!

So, what happens when you allow Kingkeld to have 3000 calories a day. When you tell him to make sure to eat all the proteins he can get?

...he spends 1500 calories... :/

Actually, not bad at all.

I decided to be ALLOWED to get all the way to 3000, but also decided to not have to. What a load of pressure off my back! I am not sure where it's gonna take me just yet, but it is so nice to just be able to eat comfortably and not have to worry about having ENOUGH. Not for now, anyways, and not until this approach proves to be a problem for me.

I maintained my new low from yesterday, and I really feel amazing!

I managed to eat 1573 calories, and I had 109g of protein. I think it's reasonably okay.

...

Yesterday was a day FULL of win!

Not only was I off from work (yesterday and all of this week!).

I did an excellent, but hard workout in the morning. For the first time I actually felt a little muscle soreness after the workout. The good kind, not the strain kind.

The pain was in my abs, which I work very hard. The machines we work on are pro grade stuff, and I use a setting of 16 out of 18. I'm not sure what the actual weight is, but it's heavy as hell. I work as hard as I possibly can within the 45 seconds I get on it, and I see massive improvements.

You can't see it on me - the loose belly skin has no mercy for tight abs. There is literally nothing to see, but boy do I FEEL it. If you poke my stomach, it's surprisingly hard under the loose skin. I can even feel it when I sit down and I am relaxed.

It's really incredible how far that gym has taken me.

..

After gym, I went home, we watched Game Of Thrones from Sunday, and it was AMAZING. What a great show this is.

...

Then I invited Wife out for lunch. We had fried chicken(!) and I opted for a salad instead of fries. But I loved the chicken.

I had brought my little kitchen scale, and weight the chicken before eating, and then weighed the bones after, so I knew exactly how much chicken I had. Smart move. It was actually surprisingly little, compared to what I actually thought I had eaten.

On the way home we were talking about how much I like the new exercise clothes I bought. It's really good.

I got a full set of workout pants (those tight ones, that support better for running, etc.), a proper t-shirt (those that you don't sweat like crazy in) and a windbreaker at a 60% discount.

I liked it so much I was gonna go get another set. On the way there, I notice that they took down the price tags, so I just get the clothes and go in with a big smile and "confirm" that they are still on sale.

Technically, the guy I am talking to is putting the price back up. But he sees that I am wearing the windbreaker from the 1st set, and lets me have another set at the discount. Win!

...

So, coming home, it's time to meet with the journalist. We talked for about 3 hours, and I think I got a pretty good story told. Of course, it's always impossible to predict how she is gonna write it, but she was really impressed with everything. The also took some pictures, and I will be getting a copy of those in a few days.

...

Then, of course, I go teach. New girl in class, and she's all excited. She's the crohns girl. I think she has fewer issues than I thought, and I am pretty confident that I can help her.

...

And then, I come home. I get a phone call. It's the owner of the gym.

He tells me that the guy that usually has every 2nd Saturday down there has quit. And since he knows I like the place, I dedicate and I am not afraid to help out, he asked if I wanted the job!

So I can now say that my 4th job is at the gym! WIN! ...this of course also means that I get to train for free. :D

...

...and then I have a missed call from the night school where I did the first weight loss classes. They're most likely calling to tell me that either the next class is go or it's no-go. Let's see.

...

So, all-in-all an eventful day, and a wonderful one.

...

I wanna say thank you for all the compliments and cool comments on my journal yesterday. They really mean a lot. I love the pictures, and I love the person that I am becoming.

...

Today, it's another busy day. Wife is up for a checkup with the nurse a few towns over, so we're heading over there.

Obviously, I can't go until I have had my morning walk, so I am heading out to do that in not too long. I'm not gonna go to the beach today, I am basically just gonna circle the block (it's about 1 1/4 kilometer) 4 times, and I will have made the distance.

I just wanna make sure that today isn't gonna end up being TOO inactive.

I'm most likely gonna take Wife out for lunch, somewhere nice. I have the calories for it. I have an allowance of 3050 again today, and so far I'm 400 down for breakfast.

I'm bringing protein bars, and I think I will buy a high protein chocolate milk for the train. I really like those - and they're a full meal! Also, being a drink, they don't make me feel just as stuffed as if I had to eat the calories.

On the other hand, I don't want to drink those calories just to have calories. This is my principle, remember? I will go with my gut feeling when we get there in about 90 minutes. Do I want them or not? If nothing else, they can steer me away from the temptation of all the sinful cakes and Danish that they offer at the station. I'll have none of that, thank you very much. :)

I love having the excess energy to simply say no. It makes all of this SO much easier.

These days I have noticed that when I am full from the protein, then I am less tempted to want carbs. It's pretty clear to me, that a filling breakfast, and protein through the day will keep me somewhat away from the sugar urges. Again, something I should have looked into about 2 years ago. LOL. Oh, well.

There is no rocking with the kids today. We ended the season last week. No more of that until September. Boooo.

...

Today, I'm thankful for:
- A great nights sleep after the most WIN day in quite a while.
- Morning coffee with an excellent breakfast.
- Vacation!
- Spending the day out with Wife!

Happy Tuesday! Life is good!
Weigh-in: 182.5 lb lost so far: 159.2 lb still to go: 6.2 lb Diet followed 100%

22 April 2013

Whoa! (oh, and good morning!)

Very unexpected - a new low! Seriously, I did not see this coming, even if I had a Low Cal Day yesterday.

What a pleasant surprise. :)

Fat percentage is up, obviously - as it always is when I have a massive weight drop, and reaches 10.5% today, but I can TOTALLY live with that.

I know, I know. I'm not really looking for weight loss. I am looking to maintain, and put on more muscles. However, I do still feel that it's nice to drop just a couple of kilos, and if it just slides in there, then I'll be happy to take it.

Having my Low Cal Day yesterday meants that I am now done with Low Cal Days until next Sunday. I shifted things around so I do NOT have a Low Cal Day on Tuesday. I wanted it gone, as Wife and I are gonna be out all day, and it'll be nice to be able to go have brunch or something throughout the day, or maybe dinner in the evening.

I like the decision I have made that I don't HAVE to reach my RDI on a daily basis. I like it and I haven't even tried a day like that out yet. :)

It just takes a lot of pressure off my shoulders. It's strange. I would have NEVER thought that it would be an issue to eat ENOUGH.

Technically, I'm trying to push for a 2400 calorie intake as a max daily average. This means 2x600 calories (Sundays and Tuesdays), 1x3500 (Saturdays) and 3050 (Mondays, Wednesdays, Thursdays and Fridays).

I can only have sugars and "bad stuff" on Saturdays. The other days will have to be what I like to call "reasonable" foods.

Knowing how hard it has been to reach the 2675 RDI that I aimed for the last few weeks, and from which I obviously haven't gained any weight, it will be almost impossible to reach 3050 calories without bad foods, so I am really not worried about it. I am so confident about this that I feel that I could stop counting calories on those days. I won't stop, though, as I like to the tool just to know how I am doing. Also, I am watching my protein levels a LOT more these days, and I feel that I need to track them to make sure I get enough - pariticularily with all the workouts.

I have had so many days where it was hard to reach the top of my RDI. I had to, to know where it would take me. It's all about learning your limits.

However, I also felt that I was eating A LOT simply to eat. This is 100% unacceptable to me. I do not want to go down that path. I want to stay in the zone where I eat when I am hungry. I eat when it makes sense and when my body tells me to.

These last weeks I have had days where I essentially have had 1000 calories simply to reach the number. I can't keep doing that - it's mentally stressful, even if this is what I am SUPPOSED to do.

So making the decision to NOT have to go to the top of my 3050 calorie RDI is a massive load off my shoulder. I can simply eat comfortably (and consciously).

...

Yesterday's Low Cal Day went great, by the way.

As I know I have several buddies following my progress on this part of the journey, and are trying it out on their own - here is my food choices for yesterday:

Breakfast:
Two thin slices of rye bread (the lowest calorie one I can find)82 cal.
One egg (71 cal)
13% cheese (46 cal)
Sliced ham (21 cal)

Lunch:
Keld's famous tomato soup! (60 cal)

Dinner:
Smoothie!
- Strawberries (300g - 122 cal)
- Stevia sweetener (14 cal)
- 40g of protein powder (158 cal)
- 1.5% milk (150g - 57 cal)

Total calories for the day: 631. Not bad. I had more milk in my dinner smoothie than I had planned, but the smootie was getting too thick for the blender to handle it, so I had to soften it up. It's okay. I generally consider 600 gold, and less than 650 acceptable.

...

I woke up early this morning, 3 AM.

"Uhhh... what are you doing up at 3 AM on your first day of vacation, Keld?".

I don't know. I just couldn't sleep. There are way too many exciting things happening, and it just make me feel wonderfully awake.

First of all, we had an awesome practice session with Burnin' Live! yesterday. It was SO MUCH FUN!

Wife was there, taking pictures, and we have a bunch of good ones. I put one of them as my profile picture here - I really like it. It's so rock'n'roll! :D

Check it out:



I love this photo of me. To me, it shows how far I have made it both in music, attitude, workouts, and weighloss. I just love it.

Here's another one, with the band.



...and one more...



Ok... that's it for band photos for today. I just thought they were so much fun that I had to share.

...

Today is potentially an important day.

I have the journalist stopping by to do the interview.

For those of you who missed the news on this, this is all about a client from work who turned out to be a journalist writing for the national newspapers in Denmark.

She's very interested in my story, and she'd like to write it for one of the MAJOR papers in Denmark. Pictures and all.

This is what we're doing this afternoon.

I have been waiting for a few months to do this - I felt that I was slacking on my weight loss, and I felt that I wanted to look even better in the pictures that she's gonna take.

How appropriate that TODAY is the day that I reach a new low!

I haven't really done anything to reach the low weigh-in. It's just great timing. All I have done is follow my own rules - and of course push one Low Cal Day forward to not have to do it on Tuesday.

I can't wait to meet with her, and see where it all goes.

Her motivation for writing my story is pretty good, I think. What she tells me is that she has been looking for a good, positive story about people taking their destiny into their own hands.

She wants to write the story about the guy that shows that you CAN lose weight simply by doing right. That you CAN change your lifestyle. That you CAN indeed get healthy.

And she fully believes that I am that guy. Without too shallow, I tend to agree. :D

...

I am, of course, also teaching weight loss tonight. I hope that the girl with Crohn's disease will show up - it's such an interesting case and I really want to help her. I hope it all goes as I imagine it and have planned it.

I found the first "little useful tool" for her. Google is, as always, my friend when it comes to finding information.

She will today receive a LONG list - compiled by people with Crohn's - of food items. The list is categorized to show what is "Read alert!" to "green green go!" when it comes to compatibility with the illness. I think this is a great place to start, along with getting her to count her calories.

If I can accomplish this, and convince her to simply try to do right, then we're a good step down the road to success. We'll see. It's gonna be really interesting.

...

I've had some amazing walks these last few mornings. Well, the walks in general have been amazing, I really like them, but spring has really been knocking at our door here in Denmark these last few weeks.

I feel that I need to show just one more picture - this one I took yesterday on my usual walk:



I really like doing the walk to the beach. It's a beautiful place, and the air is so fresh - it's a brilliant way to start the day.

...and also, walking from my house to the beach and back is five kilometers straight. It's a perfect fit! :)

...

Today, I am thankful for:
- Such an exciting day ahead for me!
- New Low!
- No more Low Cal Days until Sunday! (acutally, I'm not sure how happy I am about this - I kinda like the low cal days)
- A good night's sleep - even if it was short.
- Vacation!
- Gym and a walk in a few hours. Too bad I have to wait for them to open. :)

Here's to a REALLY interesting day, and an amazing week! Life is good!
Weigh-in: 182.5 lb lost so far: 159.2 lb still to go: 6.2 lb Diet followed 100%

21 April 2013

Good morning!

Better late than never! It's 10:30 AM and I am finally doing today's journal.

My weigh-in isn't really too accurate, but it's a nice one so I decided to enter it. :)

See, the thing is that I didn't get to weigh myself until after I had breakfast, had water, coffee, went to the gym, walked, had more water, and showered. So a lot is different from other days.

What I do find interesting about it is that I weight pretty much exactly the same as yesterday - even if yesterday was Indulgence Day.

I didn't go nuts or overboard yesterday. A little maybe, but within reason. I didn't go to the candy shop. I didn't buy chocolate. I did have a few licorice candies, but nothing really worth any calories.

Overall, I ended up at 2800 calories out of my allowed 3500. Not too shabby.

So, today is my next Low Cal Day.

I've started it off with a good breakfast, rye bread, ham, eggs, cheese. It tallied up to 220 calories. Not at all bad for a good breakfast. I had this before workout and walk, just to have some energy for the work.

I will have a tomato soup worth 60 calories for lunch, and salmon and tons of steamed cabbage for dinner.

If I need a snack I have room for an apple, and I have some Coke Zeroes that I can have too. I should be fine.

I'm playing with Burnin' Live! today. I can't wait. We're gonna try to do some band shots today - Wife will be our photographer. She's never REALLY heard us play, other than the occational recording - which is NOTHING like hearing us in the room. The volume and energy is very hard to capture on tape (or whatever we call it in these digital recording times). I can't wait to show her, and hear what she thinks.

Today, I'm thankful for:
- Amazing weather again today! Wow. I need to show you guys a picture. Maybe later.
- New workout clothes. Super nice and super comfortable.
- Playing music today. I need this. Badly.
- Wife coming with me to hear us play and to take pictures. I love when she gets involved.
- Vacation time!

Life is good!
Weigh-in: 186.5 lb lost so far: 155.2 lb still to go: 10.1 lb Diet followed 100%
   (6 comments) on diet kingkeld's own diet   losing 6.8 lb a week

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