Bob Lamb - OMAD 9/6/2015
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My watch says I've done 6.3 miles today and burned about 2500 kcals so far plus I should burn about another 320 being alive tell midnight so that is about 2830 kcals I will burn. I don't think the watch knows half my run was up a steep hill so that should be worth another 170 kcals or so I would think. So I think my TDEE was about 3000kcal. I could have had a decent deficit if I hadn't eaten the junk. Will try next time.
hello there, just wanted to share a new research that just came out a couple months ago in the scientific american
https://www.scientificamerican.com/article/the-exercise-paradox/
the article is behind a paywall, but this blog post bellow summarize it
http://www.csicop.org/specialarticles/show/why_physical_activity_does_little_to_control_weight
basically the hooked up a gps to some bushmen in Tanzania and measured their metabolic rate with radioactive markers, turns out that in spite being more active obviously because of their hunter gatherer lifestyle they burned similar amount of calories than you average sedentary western person
men walked 7 miles/burned 2600 cals/day
women walked 3 miles/burn 1900/day
this is crazy stuff that if is confirmed is going to turn the current paradigm of the exercise as a weight loss tool on its head, btw this is confirmed to happen in other animals
I don't believe most of what was said.
Every hear of Micheal Phelps and how he puts down crazy amounts of calories (due to all his exercise)? Anyone who exercises DOES burn more calories than if they didn't. The only way that couldn't happen is if exercise reduced your BMR We know that doesn't happen because exercise increased the amount and size of mitochondria in a cell that burn more energy. Your metabolism speeds up when you exercise. The problem with exercise and not losing weight is that the person who exercises can eat it back and then some.
The said:
"Hazda men eat and burn about 2600 calories a day; Hazda women, about 1900 calories. That’s the same as adults in Europe and America. Tests showed that Hazda adults burn the same number of calories to walk a mile as Westerners do. So what’s going on?
Yea but the Hazda people put in more miles than the westerners. What does efficiency of walking a mile even have to do with this topic? If this people do more miles but burn the same amount of cals as westerners then their BMR is lower than the westerners. Maybe that group has a lower BMR genetically. A much better study would be to compare Hazda people who are active and inactive and westerners who are active against westerners who are not active. They are confounding results with the different genetics of the people. Better test yet is to look at energy expenditures of the same person when active and not active.
"But the most active people burn no more calories than moderately active people." Define active vs moderately active. Micheal Phelps is very active and burns considerably more than either of these groups.
“You can’t lose weight by dieting alone; you have to exercise too.” I knew this couldn’t be true, because concentration camp inmates lost weight without exercising. And I watched my own husband lose sixty pounds in five months by eating sensibly and not exercising at all.
This doesn't mean that exercise can't help in weight loss, it only means that it isn't necessary. Good grief!
""The physics of calories in/calories out is undeniable, but our metabolism adjusts to compensate for calories out. So effective weight loss requires finding a way to reduce the “calories in” side of the equation. No matter how hard your metabolism is working to sabotage your diet, physics insures that reducing calorie intake from your current level will result in weight loss. The principle is simple; the implementation is not.""
Yea you can eat fewer and fewer calories until your metabolism goes to nothing and you will still lose weight but that gets just about impossible to do and isn't sustainable.
"“One of the causes of the obesity epidemic is that people are less physically active today than they were a few decades ago.” I think we can now say with confidence that this is not true. The obesity epidemic was caused by increased calorie consumption and not by decreased activity. “""
This is mostly true but they both play a role in the energy equation. I think it also has a lot to do with what we eat and the insulin angle to things and if we have a set point or not. This article doesn't talk about excretion of unused calories that has to be taken into account also.
My impression is that this person thinks its all CICO and what we eat doesn't matter and also exercise doesn't matter either. I think they need to exercise and watch what they eat.0 -
Had a good day today. Ran 4.0-miles in the hills in the morning and then also fasted the rest of the day after tell dinner. Did not get very hungry. The exercise really does dampen the hunger for awhile and it just continued. Burning fat is nice for over-all good feeling and clear-headedness it brings (as long as your fat metabolism can keep up with your energy demands).2
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I envy people like you who enjoy running, it's something I've always loathed. You had yet another great day and it makes my heart happy to read stories like yours because they're so inspirational.
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Had a good day today. Ran 4.0-miles in the hills in the morning and then also fasted the rest of the day after tell dinner. Did not get very hungry. The exercise really does dampen the hunger for awhile and it just continued. Burning fat is nice for over-all good feeling and clear-headedness it brings (as long as your fat metabolism can keep up with your energy demands).
Oh wow I was literally going to ask the group about this.
I feel "full" after exercise and find it difficult to stuff food in if ive worked out quite a bit.0 -
wsandy8512 wrote: »I envy people like you who enjoy running, it's something I've always loathed. You had yet another great day and it makes my heart happy to read stories like yours because they're so inspirational.
If you want to try running, just get into it slow. Get a little lighter first. Walking is good for now. It is super easy to get injured if you overdo it running. I've got a little injury right now myself.
I think we lose to:
1. Look better
2. Feel better
3. Get Healthier
4. Be able to do stuff (I like running). I'm also grateful that I can tie my shoes now without holding my breath! 1 -
Had a good day today. Ran 4.0-miles in the hills in the morning and then also fasted the rest of the day after tell dinner. Did not get very hungry. The exercise really does dampen the hunger for awhile and it just continued. Burning fat is nice for over-all good feeling and clear-headedness it brings (as long as your fat metabolism can keep up with your energy demands).
Oh wow I was literally going to ask the group about this.
I feel "full" after exercise and find it difficult to stuff food in if ive worked out quite a bit.
Exercise always kills appetite for me for a couple of hours. It usually makes it worse though later. That's been my experience. Being in a fat burning state seems to be a little different though and I can go much longer without eating after exercise than if I ate beforehand.0 -
I totally agree with all numbers but #4 feels the best!!! 0
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Well this last week went from 208 (week before that) to 209 so didn't lose weight. Have been running but kind of hurt my achilles last week after running some hills, consequently I'm still running but going on the flat. I felt stiff after today so I need to watch it. Not sure why I got injured since I've been doing this for awhile. I think gout may be playing a role also. I'm going to go back to using ACV which I haven't done for awhile.
I think I may be down to 208 tomorrow though since I only weighed about 210 after dinner tonight.
Here is my current schedule:
I am sssssllllllooooowwwwwlllllllyyyyyy losing but at least not gaining. Hopefully I won't have any setbacks in running. I will bike if that happens.
Keep up the good work all. Lots of people doing some amazing things! Here is my weight chart since I've started this.
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Slowly losing is most definitely better than gaining! That's where I am right now too - just have to keep plugging away and trying not to be too jealous of all the fast losers... 1
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Slow losses are fine, it all depends on your goals and where you are at in the process.
That's a pretty solid chart Bob.0 -
Thanks all0
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Aww, sorry about your injury. What an absolutely wonderful chart of your weight loss! Congratulations for your continued downward trend, regardless of the slow times, you're still on your way in the right direction!0
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Ran 3.75-miles at 9:40 min/mile pace today. I little bit of an improvement. Achilles still bothering me some but am able to run still. Fasted from 1300 yesterday tell tonight including the run this morning. That was about 29-hrs and the run, if converted to bmr hours (90cals/hr is my bmr rate) was worth about 7-hrs so maybe equivalent to 36-hrs calorie-wise. Was thinking about doing an extended fast but decided not to. Good enough this time.0
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4-mile run today (9:57 pace), felt good. Still fighting achilles issue. Have some gout in right shoulder (arggg!). Maybe the problem with achilles also. Lost 1-lb this week, yea! TDEE for the day is about 3100 cals, anything under that should be weight lost. Will shoot for about 2500 cals for a 500 cal deficit.1
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Bob, yay on the -1! Is it good, bad or doesn't it matter one way or the other to run with achilles pain? Nice TDEE you have there, btw. :-)0
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I am trying to run not hard, no hills and not fast, and see if I can train through it and get better. It will work or it will get worse. I will have to wait and see. I'm hoping it won't get worse. It very well could and maybe I should just give it a rest but it hasn't hurt much after the runs (except for today!) so I will take it day by day and see. I really do think gout is aggravating it. I've had lots of problems with that this last year. Being fat causes gout, losing weight causes gout. Gout makes it hard to workout. Not working out makes it hard for me to lose weight. A vicious circle!
Certain types of achilles pain you definitely shouldn't run with, this feels like I can take the chance without causing me big problems.0 -
Eating lot of bing cherries off of our backyard tree. Yum!1
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I so love cherries!!
I had no idea that losing weight causes gout, wow. Geez, that sucks. :-(0 -
From what I've read keytones (produced when metabolizing fat) compete with uric acid for elimination by the kidneys. If I lose fast, it seems I have more gout problems.1
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I've lost 1-lb for the week so far and am down to 207 (45-lbs lost). Yea!3
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Way to go! Awesome job0
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Woohoo, Bob!0
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Good job, another pound to the good!0
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You got this 0
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Ran 4.0-miles this morning at just under 10:00-min/mile (fastest miles was 9:11) and walked a couple more during the day.
Made it to about 3:30 at work and needed something to eat cause I couldn't concentrate even though I wasn't very hungry. So I ate some peanuts (1200-cals worth)! Well I will let that be a big part of my dinner. I don't have any coconut oil at work right now and I would have made it if I would have had some and would have only put down maybe 160-cals or so. I've had a few days in the past where I ate a bunch of peanuts like that and I actually ate less calories for the day than I would have if I hadn't eaten them (2200 cals vs 2500 or so) and it did not have a bad effect on the scale the next day and it actually seemed to help on the scale! Anyways, I will get some coconut oil and see if I can't make it to the end of the day. It is harder after running in the morning and then fasting all day.0 -
1 pound in one week is worth celebrating! Just think if you keep that up how many more pounds you will loose by the end of the year! What part of your journey did the running kick in?
Great choice of fat the coconut oil is. I believe that type of fat bypasses the gallblader giving it a rest. If i'm not mistaken it for some other fat. If I were in your shoes I would use coconut oil to fuel my runs as well. With my current body fat percentage I try to avoid fats in order to burn fats from my body and not on my plate. I still have fats I just don't go out of my way to add grass fed butter to my coffee (would break my fast) or other fats to my meal besides the fat that is already in my food.0 -
Since it is summer, I run in the mornings and I run fasted and don't need coconut oil or anything else. I fast after that tell dinner if I can. I've been running or at least walking through all of this. I've had a lot of gout issues though and have had a lot of disruptions to the running.
When it is not summer, I have used coconut oil to run after work after a long fast and it has worked well. I've also used UCAN superstarch which works really well but is expensive. I don't add fats just to eat fats but I will eat them before carbs if I have extra meals cause I don't think they shut off losing fat as much and they satisfy hunger instead of making it worse by eating carbs. I kind of go keto style during the day if I have extra meals and allow carbs in the evenings. I've been able to maintain well doing that while having extra meals.0 -
Did a hard hike with the scouts to the top of Bair Canyon in the Wasatch Mountains. We were slow and were on the trail for about 10-hrs. Gained about 4500ft elevation in about 4.5-miles going up and then came back down. Very tired. It was hot at the end also. The last part of the accent was very steep.3
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I love seeing your activity posts in here. What an amazing hike and adventure! I could probably do a nice hike like that in a hot, dry heat... hot and humid though? Nope! I would die. lol0
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You are very active, Mr. Lamb.0
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