Bob Lamb - OMAD 9/6/2015
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well done Bob!!! You really inspire me!!
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kittygonzalez3511 wrote: »well done Bob!!! You really inspire me!!
Thanks and the same for you! I enjoy reading your posts.0 -
You are making super progress, man. So cool!0
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arguablysamson wrote: »You are making super progress, man. So cool!
Thanks!0 -
WEEK 21 Report:
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, 0
Total Weight Loss:
35-lbs / 21-wks
Current Weight:
217
Goal Weight:
199, 18 to go
Exercise:
I have changed workout routine to the following:
Mon/Thurs: walk/jog, weights (dead lift, shrugs, leg press, calf press)
Tues/Fri: weights (lat pull, mil press, bench, row, upright row, dip, abs), easy bike cardio
Sat: Long walk( in the mountains if can)
Wed/Sun: Rest
It was too hard doing all the lifts on Tues and Thurs fasted. Doing it this way I'm not bonking while fasted and can do all the workouts still fasted.
I'm at a 10 min continuous jog and adding 1 min each work out. I get in about 22 min of walking and 3x1 fast laps also
Week's Comments:
I didn't lose any weight this week, but there is some good news!
I got weighed on an InBody machine today (2/3/16). Comparing results with an InBody weighing on 1/4/16, I lost 4.8 lbs of weight, BUT that was from a 9.9 lb fat loss and a 5.1 lb muscle GAIN!
I'm losing weight and gaining muscle at the same time. I just started doing weights a week before the January assessment and I'm taking 50g whey protein powder each day in addition to what I eat in the 3-hr eating window.
I'm stoked because I knew I hadn't lost much weight but also knew I lost a belt size and am getting stronger in lifts so I suspected I had gained some muscle.
Went from 26.6% body fat to 24.0%1 -
That's great Bob!
It's great to have another measurement guide when the scale doesn't show you the true story. Well done 0 -
Fantastic news Bob!!0
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That's truly inspiring. Congratulations.0
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WEEK 21 Report:
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, 0
Total Weight Loss:
35-lbs / 21-wks
Current Weight:
217
Goal Weight:
199, 18 to go
Exercise:
I have changed workout routine to the following:
Mon/Thurs: walk/jog, weights (dead lift, shrugs, leg press, calf press)
Tues/Fri: weights (lat pull, mil press, bench, row, upright row, dip, abs), easy bike cardio
Sat: Long walk( in the mountains if can)
Wed/Sun: Rest
It was too hard doing all the lifts on Tues and Thurs fasted. Doing it this way I'm not bonking while fasted and can do all the workouts still fasted.
I'm at a 10 min continuous jog and adding 1 min each work out. I get in about 22 min of walking and 3x1 fast laps also
Week's Comments:
I didn't lose any weight this week, but there is some good news!
I got weighed on an InBody machine today (2/3/16). Comparing results with an InBody weighing on 1/4/16, I lost 4.8 lbs of weight, BUT that was from a 9.9 lb fat loss and a 5.1 lb muscle GAIN!
I'm losing weight and gaining muscle at the same time. I just started doing weights a week before the January assessment and I'm taking 50g whey protein powder each day in addition to what I eat in the 3-hr eating window.
I'm stoked because I knew I hadn't lost much weight but also knew I lost a belt size and am getting stronger in lifts so I suspected I had gained some muscle.
Went from 26.6% body fat to 24.0%
You have really been owning it! That's great news!0 -
arguablysamson wrote: »WEEK 21 Report:
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, 0
Total Weight Loss:
35-lbs / 21-wks
Current Weight:
217
Goal Weight:
199, 18 to go
Exercise:
I have changed workout routine to the following:
Mon/Thurs: walk/jog, weights (dead lift, shrugs, leg press, calf press)
Tues/Fri: weights (lat pull, mil press, bench, row, upright row, dip, abs), easy bike cardio
Sat: Long walk( in the mountains if can)
Wed/Sun: Rest
It was too hard doing all the lifts on Tues and Thurs fasted. Doing it this way I'm not bonking while fasted and can do all the workouts still fasted.
I'm at a 10 min continuous jog and adding 1 min each work out. I get in about 22 min of walking and 3x1 fast laps also
Week's Comments:
I didn't lose any weight this week, but there is some good news!
I got weighed on an InBody machine today (2/3/16). Comparing results with an InBody weighing on 1/4/16, I lost 4.8 lbs of weight, BUT that was from a 9.9 lb fat loss and a 5.1 lb muscle GAIN!
I'm losing weight and gaining muscle at the same time. I just started doing weights a week before the January assessment and I'm taking 50g whey protein powder each day in addition to what I eat in the 3-hr eating window.
I'm stoked because I knew I hadn't lost much weight but also knew I lost a belt size and am getting stronger in lifts so I suspected I had gained some muscle.
Went from 26.6% body fat to 24.0%
You have really been owning it! That's great news!
Thanks, don't know how accurate the numbers are but it was encouraging.0 -
WEEK 22 and 23 reports:
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, 0, 1, 1
Total Weight Loss:
37-lbs / 23-wks
Current Weight:
215
Week's Comments:
Forgot to do my update last week so this is for the last two weeks. My last entry I stated I went from 26.6 to 24 % body fat by InBody measurements. It was actually 26.6 to 23%. I had remembered the numbers wrong. I'm not sure of the numbers accuracy.
Well, I lost 1lb each of the last two weeks so making some progress. I probably eat too much in my three hour window or I would lose more. I'm still good with it though if I am losing a lb a week and hopefully I'm gaining some muscle too so it might be more than 1lb a week of fat loss. I'm not doing as much cardio as I used to a couple of months ago also but am trying to get that back. That's about it!0 -
Nice work Bob! 0
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Real good, man. Real good.0
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no stopping you Bob!!0
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Yayifications!!0
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Thanks people!
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WEEK 24 REPORT
Date: 2/21/16
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, 0, 1, 1, 1
Total Weight Loss:
38-lbs / 24-wks
Current Weight:
214
Week's Comments:
Hit my lowest weight last Wed at 214 for a 1-lb loss for the week. Thought I might get to 213 but that didn't happen. Last Tues, I followed my diet and did about 80 min workout after the fast and had scouts that night so wolfed down about 1000 cals and that was all I had that night. I think I had a 1700 cal deficit for the day. Wed about 2:00 p.m. the effects of the big deficit hit me and it was hard to concentrate so I pulled out a jar of peanut butter I had at work (I keep a little stash of emergency food there for real emergencies - not just to eat) and I ended up eating like 4 big heaping tablespoons! Once I got going, I really wanted more. Then topped it off with a couple of freezer packaged angus cheeseburgers (real fatty and salty - they were gooood!). So by not getting in another 1k cals the night before probably cost me 1.5k cals the next day. Lesson to me is I can't do real extreme low cals in my eating window without significant effects the next day. I need about 2k a night to tide me over. I'm working out hard 5xweek so my cals for maint including that still leaves me with a decent deficit if I eat 2k cals/day. I should lose about a lb a week doing that and might be losing a little more and gaining muscle so I don't see it on the scale.
I followed Wed up with going to lunch on Thurs since we had a work office thing (Thai Food, was good). Friday, I ate probably a couple of hundred cals of homeade granola before going to my workout so cheated a little. That night had pizza which we always do on Fri nights (family tradition). Saturday I worked in the garden for 2.5 hours and was really hungry so ate a couple thick pieces of homemade wheat bread with butter at about 3 p.m. since I was going to do a hike afterwards and needed something. I did a 38 min hike up and down the base of the mountains nearby. After that my mom asked if she could take us to dinner so I shouldn't refuse that to be polite so I ended up at Golden Corral and although I did put down about 4-plates of food there, I kept most of it meat and vegatables with only 1-scoop of ice cream for desert. After all that, Sun morn I'm at 216. Did the fast Sunday but had about 4 bowls of curry and rice for dinner Sunday night and this morning I was 218! O well, I'm back in the saddle and it will be intersting to see how long it takes to get rid of the food weight and get back to where I was. I probably did actually gain some fat with all that eating.
Two weeks ago I did 5 laps continuous (180-meters per lap on indoor track) in about a 11-min mile pace. Last week it was about a 10 min per mile pace for 6 laps. Today it was 7 laps at a 9:17 min/mile pace (medium effort and not going real hard). I'm really improving fast so that made me happy! If I ratio my goal weight to where I'm at now, that should be worth about a 7:30 min/mile pace. That's it. Sorry for being so long winded.0 -
You have definitely gotten your lifestyle regimen down. You keep making progress at both ends! Way to go!0
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wow.....just reading all your exercise makes me tired!! lol ...but seriously Bob, I think your amazing.... 0
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Thanks for the nice comments0
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Golden Corral sounded great. Sounds like you have quite an exercise routine down.
When I started omad, I justed walked. I was about 60 lbs overweight. After I lost a lot, I started weights and am now running a little. If much overweight, you have to be really careful exercising because it is easy to injure yourself. Swimming and stationary biking are about the safest things to do. Walking is great if weight is low enough. Don't run tell your close to goal weight!
When you exercise you get a little bit of temporary inflammation that causes you to retain a little water and you can gain some muscle. It will apear to you on the scale as weight gain even though you are losing fat. Be careful with this so don't get discouraged. You will notice your clothes getting looser though. After a month or so these effects go away and you will see weight loss. Without omad and if you are exercising, you could totally eat more cals due to appetite increase and not lose. With omad you control that better but in the end you have to have deficits to lose, not every day but most days.
I had about 5 days last week where I ate early which is very unusuall for me. I put on 4 lbs. Two days back on omad and it was all gone! One more day and I was down a lb! It was mostly just food weight and I was back really quick. Shows you can splurge once in awhile and not do too much damage, but most of the time we have to be working at it. My point is, don't freak out it you have a bad day or two and just get working at it again!
I do enjoy my splurge days and golden corral was very good!0 -
Salmon, lettuce, and rice with Japanese rice sprinkles, yum. Wife and daughter's made some brownies so I'm going to have one of those also.0 -
WEEK 25 REPORT
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, 0, 1, 1, 1, 1
Total Weight Loss:
39-lbs / 25-wks
Current Weight:
213
Week's Comments:
Last week low was 214 on wed I think. This last Mon I was up to 218! By Wed I was down to 213 for a 1-lb weekly loss. That was crazy. I think I had stored a lot of water for some reason.
Friday (yesterday) I lifted weghts for 50 min and biked for 20. I did it in the morning because I had a scout outing that night. That night ended up playing about 45 min of full court basketball. Hammered today (Saturday) because of it. Just walked today.
I ran 8 laps (8/8.9 of a mile) at a 9:06 min per mile pace at med effort on thurs and was at 9:17 min per mile for 7 laps on Mon so I'm improving!
After I do my continuous run I do 4x1-lap hard/ 1 lap easy also which takes 11 to 12 min so getting in about 20 min of running so far in a workout.
That's it!0 -
"That's it!"
That's AWESOME!!!0 -
Excellent, Bob!0
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Thanks for kind comments. At 54, a little basketball hammers me. those scouts can go for ever, rest a few minutes and do it again! I hope to get better but I'm afraid those days are behind me.0
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wow, your really doing awesome!!! So proud of you Bob!
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well done, great progress!0
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WEEK 26 REPORT
Lost one lb for the week. Was a weird week. I'm having problems with bonking during weights so I decided to experiment with eating either lunch or breakfast on weight days since I'm having that problem and am getting closer to goal weight. I want to go fasted as long as possible so that would mean lunch but I also don't want much in my stomach so that meant eat breakfast. I decided to eat breakfast and did that Thurs, Fri, and Sat. Thurs and Sat I had 4xscrambled eggs with cheese and a glass of milk. Fri I ate about 8 oz of salmon and glass of milk. Doing these breafasts made me get very hungry at about 2:00 pm (more so than fasting). Ate some peanuts on Friday at lunch time and it made me feel yucky a couple of hours later like I get when I get a carb crash. Ate a spoonful of coconut oil on the other two days in the afternoon and didn't get any crash. All those days had good weight workouts. Since I ate so much I thought I would weigh a lot by Sun morn which is usually my heaviest day (I have a cheat Saturday and usually eat a fair amount from Fri night to Sat night - had a bunch of deep dish pizza Fri night). Anyways Sun morn, instead of having gained two to three lbs like I usually do, I had lost a lb for the week! I don't think that has happened before. This next week, I'm going to experiment with eating a salad with protein/fat (little to no carbs) for lunch and skip the breakfasts. I'm planning on doing that Mon, Tues, Thurs, Fri which are days I do weights. Wed and Sun I will do the OMAD routine (3-hr eating window in the eve, carbs ok). Saturday I can do whatever I want. Workouts progressing both cardio and lifting.
I envisioned, when I had reached goal weight, doing a fast from bed tell noon on Mon, Tues, Thurs, Fri, going OMAD Sun and Wed, and having a free day on Sat. I wasn't planning on doing this tell I had gotten to goal weight but am going to experiment with it now to help with weight sessions. If it affects weight loss negatively, I will adjust.0
This discussion has been closed.