Bob Lamb - OMAD 9/6/2015
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Glad it was a good day!0
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Ran a 5k today. Actually I ran a minute, then walked a minute (or more), repeat. Overall was just under an 11-min/mile pace (33:25). Was slow but it was only my third run in three weeks. For the running part I averaged about 235m per minute at about 6:50min/mile pace for 1.9-miles of running and 1.2 miles of walking. Whoohoo! It is a start!
Also in the last 1and 1/2 weeks I went from 209 to 218 yesterday (or day before yesterday I think)! I've been eating multiple meals cause was on anti-biotics (and was a bit lazy). Went low carb and lower volume last couple of days and tonight I'm at 214 and will probably be back to 212 by tomorrow morning. Being injured and sick has it's challenges.0 -
Very good, Blambo.0
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5K wow!!!0
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Thanks Joe and Brenda!1
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Fabulous! Here's to many happy jogs in the future!
(I'm a wee bit envious because I need a new knee before attempting this.)0 -
Did a 20-hr fast today (haven't done that for a while) and then lifted. I always bonk when doing that. I tried some UCAN superstarch before I went (super slow release carb) and I didn't bonk! Too expensive to use daily though but I'm going to try this stuff running and see if it will keep me from bonking on a long run after a long fast and keep me from getting an upset stomach when I'm running hard. If it works, I will use this before a running race where I'm often limited due to upset stomach cause I ate a few hours before running. Hopefully it will allow me to run on mostly an empty stomach and not bonk.0
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Good job going 20 hours and I hope that stuff works, but too bad it's so expensive...Happy running
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Got a 3-mile run in and a 2-mile walk this morning. Didn't feel great but didn't hurt myself and glad to get it done.
Back to 211 this morning. Was 218 earlier this week (both morning measurements also the 218 was after eating a bunch of rice night before which I find soaks up the water). Was like just starting OMAD over. I think a couple of those lost lbs were due to being somewhat low carb and losing the associated water. Hopefully I can have a good new week and lose some.2 -
Good job getting back to 211, I think eating the low carbs help too, good luck next week 0
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Down a lb to 210 and knocking on 209. Have fasted 20-21 hrs Mon-today this week.
Ran a 5k today and did good for me. Ran a 29:49 which is 9:34 min/mile pace. Was a hilly course also. I was expecting maybe a 10:10 min/mile pace. I'ts only my 6th run after being off for about a month so that is encouraging. My goal was to get to 9:30 pace in this 8-week series (this was week 3). Now I'm going to have to try to get to a 9:00 pace (on a flatter course).
One interesting thing was I only ate a scoop of UCAN superstarch before the run, otherwise, I was fasted and hadn't eaten anything (race was at 4:30 pm). It allowed me to not bonk and I didn't get an upset stomach like I would have if I would have eaten food even as much as 4-hrs or more before the race so it allowed me to fast longer too as well as not get an upset stomach and not bonk. I'm going to use that stuff before races.3 -
Good job!!! 0
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Way to go on the loss and on the 5K!0
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I admire what you do.0
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Awesome work0
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-1lb for the week so far. CW 209. Fasting about 20-hrs 5-6 days/week. Eating ad libitum when I eat. Watching carbs and limiting refined sugars and grains (not 100% but very little) but allowing whole grains, fruit, and some starchy vegetables. Snacking on nuts and sometimes berries w/cream after dinner. Running going well. I've went from a 10:50 min/mile pace on my non-race days to about 10:00 today (for 3-miles) in the last two weeks.0
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Very nice on the loss, how you're eating, and your run times!0
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On your non fasting day/days do you splurge on not so healthy food such as fast food and sweets? I want to be able to once I reach my goal 1
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brendagaudette wrote: »On your non fasting day/days do you splurge on not so healthy food such as fast food and sweets? I want to be able to once I reach my goal
I don't much. I have to watch sweets for gout control too so I look at them as EVIL! If I do have some sweets, it is usually just a little bit or none (on a regular basis). On special occasions, I will have some and I don't worry about them at all weight-wise, it's the gout I'm worried about. I think the key with sweets is eat them after you've eaten a meal to buffer the effect they have and never alone as a snack. I will eat fast food once in a while but not much either. Just haven't wanted to but if I want to I would. Salt is the thing to watch out for there. I've gained 3-lbs in a day eating one fast food meal. It comes off in a day or two but you have to realize that.1 -
brendagaudette wrote: »On your non fasting day/days do you splurge on not so healthy food such as fast food and sweets? I want to be able to once I reach my goal
Keep up your exercise and you will be able to eat a lot of food! If you have a calorie deficit, you MUST lose weight because the energy is spent and had to come from somewhere. It doesn't matter what you eat, it doesn't matter if your doing hard exercise or not. Nothing matters cause you will lose AT LEAST what the deficit demands, otherwise you have created energy from nothing and have performed a miracle!
Having said all that, I also think you can lose fat ABOVE what a deficit demands. That part of the weight loss does depend on a lot of things like cortisol stress levels, insulin levels, meal frequency, etc. That is the part of the weight loss that we can disrupt when we eat sugary stuff, exercise hard, eat frequently, lose sleep, have stress in our lives, etc. If you eat a deficit, you are guaranteed to lose weight at least as much as the deficit. Our BMR is a moving target though and some strategies can make that lower and make it hard to have a deficit.
I think you can indulge some and if you weigh often you will be able to see what it is doing to you and can take corrective actions when needed. I think some splurging is fine. I do think for maintenance (I've been able to lose and maintain for 1.5 years now) you still need to look at meal frequency (maybe just do a 16:8 type of diet while on maintenance), you should still most of the time not eat refined sugars or just a little (not by themselves most of the time) and watch the refined grains (treat them like they are sugar cause they will spike your blood glucose more than sugar will). I personally don't think it is a good idea to give up fruits, starchy veg, milk, whole grains, legumes cause they have good nutrients and they taste good!
You will do fine!2 -
Bye the way, I lost most of my weight while have a desert about every night! I've cut a lot of that out now for gout reasons. Also if I'm just trying to maintain and am doing 18:6 and am not exercising, I need to cut them out or I will gain. I can still have some if I exercise.0
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My ideas on weight loss are:
1. Watch what you eat - little refined sugars and grains for reduction in calories and also to keep insulin down and for keeping insulin sensitive, get your protein in, eat good food to get your micro-nutrients in, eat ACV for reducing blood sugar levels and inflamation. Make sure you eat fiber also, it helps buffer blood sugar too.
2. Watch when you eat - don't snack (especially sugary stuff which include refined grains), fast to get a calorie reduction and also to improve insulin sensitivity so you don't need as much insulin so you can metabolize fat easier
3. Watch how much you eat - the above two help with this. If you need more help, cut back on portions when you do eat. I would rather fast and eat a lot when I eat than split it up and never get full
4. Exercise - there could be a cortisol increase which will stop some fat loss but there is a deficit contribution also that I think overrides the cortisol effect. Your metabolism will speed up which makes it easier to have a deficit. You can eat more without it hurting you. Plus being weak skinny isn't good either (better than fat though). Exercise gets people in trouble cause they will gain muscle and retain a little water and get discouraged but it is only temporary (you will gain muscle quickly to start and then it slows, you don't keep storing more and more water) and body % fat is improving. Obese people must be especially careful not to injure themselves. Really obese people may postpone this tell they get some weight loss so they don't get discouraged or injured.
5. Get enough sleep - the cortisol effect here and also it is hard to concentrate and get through a fast when your tired. I cheat most when I'm tired (and stressed)
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5. Get enough sleep - the cortisol effect here and also it is hard to concentrate and get through a fast when your tired. I cheat most when I'm tired (and stressed)
Ugh, this is true and I've fallen back into a pattern of mid-morning insomnia five days in a row now and not being able to go back to sleep--a problem I thought I had nipped in the bud for good, after nearly two decades of suffering from mid-morning insomnia, for two months prior to OMAD. I haven't cheated, I still have energy, but it's going to catch up with me. I'll be honest, at first I thought it was my body adjusting to OMAD, but I honestly think it's a mind problem. I wake up in the middle of the night and feel so light. I think about how light I feel. Then I lie there and wonder, "I wonder if I lost weight?" I try to close my eyes, "I wonder... I wonder". I can't stand it anymore so I get up, disrobe, and weigh myself. Whether the scale moved or not doesn't matter, I've already gotten my mind all awake. :-( The past couple of days I stopped the mid-morning weigh-ins, but I'm still waking up between 1-3 am and can't go to sleep. I need to get a hold of this issue before it gets worse.
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@blambo61 Thank You so much for this information, it will help me sooo much 0
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-1lb for the week so far. CW 209. Fasting about 20-hrs 5-6 days/week. Eating ad libitum when I eat. Watching carbs and limiting refined sugars and grains (not 100% but very little) but allowing whole grains, fruit, and some starchy vegetables. Snacking on nuts and sometimes berries w/cream after dinner. Running going well. I've went from a 10:50 min/mile pace on my non-race days to about 10:00 today (for 3-miles) in the last two weeks.
Great report! Especially like the nuts in your diet. But the running - now that's just plain awesome!!0 -
very sound advice in my opinion.My ideas on weight loss are:
1. Watch what you eat - little refined sugars and grains for reduction in calories and also to keep insulin down and for keeping insulin sensitive, get your protein in, eat good food to get your micro-nutrients in, eat ACV for reducing blood sugar levels and inflamation. Make sure you eat fiber also, it helps buffer blood sugar too.
2. Watch when you eat - don't snack (especially sugary stuff which include refined grains), fast to get a calorie reduction and also to improve insulin sensitivity so you don't need as much insulin so you can metabolize fat easier
3. Watch how much you eat - the above two help with this. If you need more help, cut back on portions when you do eat. I would rather fast and eat a lot when I eat than split it up and never get full
4. Exercise - there could be a cortisol increase which will stop some fat loss but there is a deficit contribution also that I think overrides the cortisol effect. Your metabolism will speed up which makes it easier to have a deficit. You can eat more without it hurting you. Plus being weak skinny isn't good either (better than fat though). Exercise gets people in trouble cause they will gain muscle and retain a little water and get discouraged but it is only temporary (you will gain muscle quickly to start and then it slows, you don't keep storing more and more water) and body % fat is improving. Obese people must be especially careful not to injure themselves. Really obese people may postpone this tell they get some weight loss so they don't get discouraged or injured.
5. Get enough sleep - the cortisol effect here and also it is hard to concentrate and get through a fast when your tired. I cheat most when I'm tired (and stressed)
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Getting enough sleep is always an issue. I try to nap where I can but when I can't get to bed until after 11pm and am up at 4:20am, it's tough!
Sound advice indeed! I am a firm believer in exercise! I try to get as much exercise as possible in a day. When I didn't exercise I had terrible insomnia. Now I don't sleep much but it's high quality sleep!1 -
Agree with the value of @blambo61 comments.0
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wsandy8512 wrote: »
5. Get enough sleep - the cortisol effect here and also it is hard to concentrate and get through a fast when your tired. I cheat most when I'm tired (and stressed)
Ugh, this is true and I've fallen back into a pattern of mid-morning insomnia five days in a row now and not being able to go back to sleep--a problem I thought I had nipped in the bud for good, after nearly two decades of suffering from mid-morning insomnia, for two months prior to OMAD. I haven't cheated, I still have energy, but it's going to catch up with me. I'll be honest, at first I thought it was my body adjusting to OMAD, but I honestly think it's a mind problem. I wake up in the middle of the night and feel so light. I think about how light I feel. Then I lie there and wonder, "I wonder if I lost weight?" I try to close my eyes, "I wonder... I wonder". I can't stand it anymore so I get up, disrobe, and weigh myself. Whether the scale moved or not doesn't matter, I've already gotten my mind all awake. :-( The past couple of days I stopped the mid-morning weigh-ins, but I'm still waking up between 1-3 am and can't go to sleep. I need to get a hold of this issue before it gets worse.
when that happens to me, i will read for 10-minutes and then try to go back to sleep. it seems to re-set the brain and I go back to sleep better doing that, otherwise, I probably won't go to sleep.1 -
Blood pressure this morning at the docs was 112/78! 17-months ago it was about 147/95 or close to it. This website and fasting has helped me a lot!3
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