Bob Lamb - OMAD 9/6/2015
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WEEK 16
Well, a week from last Friday was my and wife's wedding anniversary night and I ate big, Saturday ate all day, Tuesday browsed all day (smoked turkey got me going), Christmas morning I didn't even realize that I was eating stuff out of my Christmas sock until I had been munching for a while (venison jerky my wife made). I ended up browsing that day. Kept up the fast for the rest of the days though. Didn't log my calories because even if only eating in the evening, I'm eating a little of a lot of things (there is food everywhere here). I probably had significant calories even when the eating window was only 3 or 4 hours (close to maint cals instead of a deficit). I find that if I go off the diet or start eating early that the shrunk stomach isn't shrunk anymore and I can eat more in the 3 to 4 hour window in the evening (and want to eat more since I think I'm programmed to want to eat tell full). I have also not been doing my usual cardio because I got some nasty lung infection that has been going around. I'm mostly over it and am bringing the cardio back slowly. I have started lifting weights and am trying to increase the weights instead of doing a large volume so I will and probably have gained a little muscle from that. Lifting weights makes it a lot harder to tell if you are getting leaner because you may not loose weight even if you are getting leaner (muscle is more dense than fat and takes up less room for the same weight). I plan on lifting twice a week and doing cardio twice a week now. The weights might make the weight loss slow down, but I will need to check the belt to see if I'm getting leaner. I'm going to go get a body fat % measurement soon to see where I'm at. I was 33.5% or 35.3% before starting the diet. I have the paperwork at work so don't remember. I'm probably about 25% right now. I'm off work this week but plan on keeping the diet this week (only eating in the evenings). Will be interesting to see if I can get rid of food/water/muscle glycogen weight or see if I really gained fat weight (I gained 2 lbs for the week). I don't drink anywhere near the amount of water when I'm home as compared to work so that effects things also. I think more water helps to eliminate the food weight. I'm almost wanting to get back to work so I can get into a better routine. I'm not too worried though and if I only gained 2 lbs for being on vacation for 2 weeks, I don't think that is horrible although loosing some more would have been better. A lb of the weight gain might be muscle also.0 -
My experience with extended splurging occasions has been that it takes up to 6 to 8 days of big eating to start to get your body back in the gaining mode. Actual fat storage accumulation would be around 3 weeks or longer. You'll straighten out and start heading back down. Just give your body the responsible consistency it had and you'll drop off and be heading downward again by the next 2 or 3 days.0
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Sounds good and I think that will happen also. It really is an accumulation of what you do over time that is most important. Thanks for the comments. Was good today and had about a 700 cal deficit if I include the weights I did.0
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Just DON'T do what I did and keep eating big. Soon, my losses were gone, and I was right back to where I started with nothing other than a sense of "what could have been". You are getting it done, keep on rolling!0
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Just DON'T do what I did and keep eating big. Soon, my losses were gone, and I was right back to where I started with nothing other than a sense of "what could have been". You are getting it done, keep on rolling!
Thanks for the encouragement. My personal opinion is that to be sustainable, I think an occasional splurge day is good so you don't get burned out on the diet. I think we are usually all in or all out and if we are too strict we may be all out. Having said that, I will splurge on Holidays for that very reason. I don't want to hate the diet. I sometimes also take Saturdays off and will participate in the occasional work lunch. I changed my goal cals to maint level and now I usually at lest meet that. Before, I had it set up to lose 2bs a week and that meant a 1000 cal deficit a day. If I had a really good day but it was only a 900 cal deficit, it would not log me as having met a goal. I psychologically didn't like that so I set my goal to the maintenance level and now I look at any day under maint day a success. Of course I have to have reasonable deficits or I will not lose fat but I also don't put the pressure on me to do it every day. This is just my way of thinking and It might be good for some and not good for others depending on what it leads to. Find what works and don't give up!0 -
I went and did an InBody Direct Segmental Multi-frequency Bioelectrical Impedance Analysis (DSM-BIA) reading today at work. I had one done before I started the diet also.
Comparing the two analyses, it says I've lost 28.9 lbs total with 24.4 lbs of it being fat and 4.5 lbs of it being muscle. I was wondering what was going on with the muscle. That isn't a ton of muscle and I've recently started lifting weights and hopefully I won't lose too much more with the next 30 lbs of fat I need to lose. I will continue to watch the protein to make sure I'm getting enough and will suppliment with it to make sure I am getting enough.
My scale measurements say I've lost 33 lbs but I think I've learned to stand on my analog scale in funny ways (most weight on the left foot) and it reads about 3 lbs or so lighter than it really is lol! I'm going to continue doing my cheating weigh-ins on my home scale but when I finally get to my GW, I will go by these and other analyses with the machine.0 -
Ah, nice stuff to know.
Keep in mind that with ALL methods, some muscle loss will happen with weight-loss. That sounds right at average. Even in bears, muscle loss happens because the body can only go one way or the other. That said, I have often wondered how it would work to be supplementing and/or adding in a higher percentage of protein along the journey. Let's see how your journey goes with that. I suppose a very light weight-lifting workout once a week wouldn't hurt.0 -
I'm not disappointed in loosing a little muscle. I don't want to lose a lot but I really want to get this fat off. I think if we don't do resistance training, that the body should lose some muscle because it takes less muscle to handle a 200 lb body than it does a 300 lb body and not just due to starving the muscles. I think that the muscle loss should be less if resistance training is done (would simulate having a heavier body). I have just started doing some weight lifting twice a week but I'm not planning on going light. I'm trying to increase the weights as I go. I know this might slow down the weight loss but I'm low enough weight now that I'm ok with that if I can gain some muscle and strength. The weight loss might be slowed down but the body % fat change shouldn't slow down if I'm gaining muscle and might even be accelerated since muscle burns more cals at rest.
I have access to the machine I mentioned at work and will probably go in and get a measurement once a month to track what is going on. They have a BodPod also which is even more accurate and I got an appointment next Monday to get a measurement with that.
I have been using protein supps almost each day since probably week 4 to week 6 of this diet to try to prevent muscle loss and plan on doing so in the future. I'm probably not taking enough though from reading what is recommended while lifting. I will post results in the future. If I lose another 4.5 lbs of muscle for the next 25 lbs of fat, it will be worth it. I can always add some muscle back on when I get out of calorie deficit mode and start on a maint calorie plan. Thanks for the comments.0 -
Went skiing today. Was an awesome blue-bird day! I looked to see if I could see any clouds anywhere and couldn't. Was a little cold (10 degrees when got there and 3 degrees when I left) but that was ok. Was my first outing this year and I could tell a big difference with not having to fight the momentum of an additional 30-lbs. Also, I felt more confident because it felt easier and that led to less tenseness which help me to last longer. The biking I have done lately helped a lot too I'm sure. I got in about 11,000 vertical feet or so. I am way excited to have lost the weight I have and the impact on doing things like this! I can't wait to drop another 30!0
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I hate the cold, and heights, but I feel your excitement. The trips you're going to be taking will be getting progressively better.
But, man, tonight, I'm hold up here in this building and just sipping hot coffee in the warmth!!!1 -
Yea, it took about 20 minutes in the car tell my feet thawed out. Now if only loosing weight could teach me how to ski better!
I will probably go a couple more times. It is crazy expensive these days if you pay the regular price. I look for specials and go to smaller places like I did today so it doesn't cost that much.
I will be back to the coal mine myself on Monday so can relate to that. Take care and have a happy new year!0 -
Bob, I tried your tip of setting mfp to maintenance and it really worked for me --today I stuck to 1200 and I'm so thrilled with myself for being under the maintenance cals - thank you so much!0
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Vrojapu,
Still shoot for significant deficits or it will take a long time to lose the weight. I just like logging it that way but you still have to get the deficits in. Good luck!0 -
Thank you, I will!0
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I hope your doing well Blambo
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kittygonzalez3511 wrote: »I hope your doing well Blambo
I'm doing fine. I got a little busy over the Holidays and haven't been on as much. I did gain about 2 lbs over the last two weeks but that was all. I'm back in the saddle and doing fine. I did regress a lot on the cardio though because I got sick for awhile but I'm back to doing some of that as well. Thanks for asking!0 -
Week 17
Maintained weight this last week which was good considering it was new years weekend and I was on vacation and ate about 500 lbs of food on New Years evening! I did the body percent fat thing and it said I went from 33.5% BF to 27.0% BF since I started the diet. I lost 28.9 lbs with 24.4 being fat and 4.5 being muscle.
I think that is a good improvement and most of that happened in about 3.5 months. I hope to be able to continue on with it and get leaner. I would like to eventually be 8-12% BF.0 -
Great to know your health is better, Blambo, and your numbers rock!0
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Week 18 of 21:3 with a cheat day on Saturdays
Well, I lost about 3 lbs this last week which was really good. I think I finally got over all the holiday food. Still not feeling totally chipper, I think due to bad air quality due to an inversion but I'm able to work out so that is good! I'm down 32lbs total so far including the holidays where I kind of stalled and gained 2 lbs for a 3-week period. Nice to be losing again. I think being at work makes it easier and I drink a lot of water there which helps I think. My cheat Saturdays makes me go up by two lbs and then I loose it and one more for the week is how it seems to be going lately. Weight lifting is also effecting me some I'm sure.0 -
You are on top of it, sir. No question about it at all.0
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wow, your doing awesome Blambo, keep it up!
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Killin' it!0
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Thanks all0
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Week 19 of 21:3 IF diet with cheat Saturday
Lost the two lbs gained over the last weekend and one more this week for total of 33 lbs lost since early sept . Bonked lifting weights once this week. I think I didn’t eat enough carbs night before and lifted while fasting. Usually doesn't bother me. I will probably eat a piece of bread or something before I lift next time. It is close to eating window so close enough. I'm interested to see if gained some muscle in two weeks (I will get measured).0 -
You go, Bob!!0
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Well done Bob, you're doing great!0
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WEEK 20 Report (lost 2-lbs)
Start Weight/Height/Age/Start Date: 252 / 6'1" / 54 / 06 Sept 2015
Weekly Weight Loss: 4, 3, 3, 1, 3, (1), 5, 3, 2, 2, 1, (2), 4, 1, 2, (2), 0, 3, 1, 2
Total Weight Loss: 35-lbs / 20-wks
Current Weight: 217
Week's Comments: Crazy week for the weight. I ate a bunch of pizza on the Friday before last and ate some more of it Sat morning and grazed all Saturday. Sunday morn, I was up by 3lbs, Mon 2lbs, Tues 1lb, Wed - even, Thurs down 1 lb, and Friday down 2 lbs! I think I will be a little more conservative on the Saturday cheat day so don't have to watch that and wait to see if going to lose. Will probably eat at noon and just eat a couple of big meals but not graze so much.
My jogs have gone from about a 10:50 min/mile pace to 9:40 pace just from the beginning of last week to the end of last week (Monday was 10:50 pace and Friday was the 9:40 pace). I'm only up to about 3/4 mile continuous and am adding one lap a workout (~180m indoor track). I also walk and do 3x1-lap at the end of that at about a 6:24 min/mile pace.
Starting to bonk on weight-lifting days. Will eat a little before on those days right before lifting.
I am happy to be loosing again after my indulgences over the holidays!0 -
Nice!0
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Cheers!!!0
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