Bob Lamb - OMAD 9/6/2015
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Work stress is a killer - that's really the one thing that makes me want to eat badly. That and boredom!0
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I used to not take the advice about stress very seriously, but the more I read and learn, it's a very real thing. Especially if it persists and is coupled with lack of sleep. The body doesn't like that and it can trigger the hunger hormone. Definitely something to try and stay on top of.0
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Stress can have me swinging in both directions in a quick minute. I hope you find the balance.1
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I used to not take the advice about stress very seriously, but the more I read and learn, it's a very real thing. Especially if it persists and is coupled with lack of sleep. The body doesn't like that and it can trigger the hunger hormone. Definitely something to try and stay on top of.
Agreed - lack of sleep is definitely a killer too!0 -
I used to not take the advice about stress very seriously, but the more I read and learn, it's a very real thing. Especially if it persists and is coupled with lack of sleep. The body doesn't like that and it can trigger the hunger hormone. Definitely something to try and stay on top of.
Agreed - lack of sleep is definitely a killer too!
Yea, I seem to wake up at about 4:40 am every day and then fall back to sleep. I'm getting old!0 -
Had a good run today. Ran 2.5-miles at about 9:30-min/mile, walked 1/2-mile, ran fartlek (1/10-mile hard, 1/10-mile easy) for two miles, waked about 1/4-mile and sat down and rested for a few minutes, ran 2-miles to get my 6.5-miles total in and did the last two at about 9:38-min/mile pace. Hard 1/10-mile laps were done at about 6:20-min/mile pace. Recovery 1/10-mile laps were very slow at around 13-min/mile pace.
Saturday I ran at noon in the hills and forgot to eat something before I went and seriously bonked after about 5-miles. I slowed down by about 2-min/mile more than what I should have. Was hammered rest of the day. I need to work out later in the day on Saturdays so when I'm done, bed-time isn't too far away. And I need to eat something before I go if I've been fasting for awhile.
Today I ate two scoops of just regular corn starch before my run (besides that I was fasted for about 20-hrs) and I had good energy for the whole 6.5-miles. Stuff works great and costs nothing and does not upset my stomach. Got in about a 1000kcal run tonight. I think I've eaten maybe 1800kcals tonight so far. The running kills my appetite. I think I'm still at about a 1400+kcal deficit for the day right now. I will eat a little more but I will have too big a deficit to be able to last tomorrow so I plan on eating a lunch tomorrow so I won't be stuck at work going crazy hungry with no good food around and the snack bar calling my name. I will eat a salad which will get me through.1 -
I used to not take the advice about stress very seriously, but the more I read and learn, it's a very real thing. Especially if it persists and is coupled with lack of sleep. The body doesn't like that and it can trigger the hunger hormone. Definitely something to try and stay on top of.
Agreed - lack of sleep is definitely a killer too!
Yea, I seem to wake up at about 4:40 am every day and then fall back to sleep. I'm getting old!
I'm a terrible sleeper... I usually sleep fitfully and then wake up around 3am and fall back to sleep at about 4:55 - 5 mins before my alarm goes off!0 -
How does cornstarch taste? That's actually really smart (I'm assuming you're eating it for resistant starch purposes?).0
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brittdee88 wrote: »How does cornstarch taste? That's actually really smart (I'm assuming you're eating it for resistant starch purposes?).
The UCAN stuff tastes fine because it is flavored ($2.00/scoop). Regular argo corn starch tastes like chalk ($.16/scoop). At the cheaper price, the regular stuff doesn't bother me though even though it isn't as slow release or long lasting as the UCAN, I think it works good enough and I can handle the chalky taste. I will mix two scoops in some water and drink it down.
I'm eating it so I don't bonk while running after a fast. After a fast, my liver glycogen is depleted to the extent that the brain ins't getting the fuel it needs and it won't let me run hard. If I take about 160 kcals of the stuff, it feeds my brain that will then let me run and then I accomplish the run using the stored glycogen that is in my muscles (the run is about 1000kcals). Muscles can't share glycogen with the brain. The liver and blood stream can. That is what I think is happening.1 -
I’m confused about the science... I’ve read about people running marathons fasted, maybe they are not truly totally fasted... Doesn’t your body start using stored fat and start running on ketones when you are fasted, or am I getting the wrong end of the stick? People always talk about being “fat adapted” and once you are fat adapted then your body just switches to using stored fat for fuel?0
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I’m confused about the science... I’ve read about people running marathons fasted, maybe they are not truly totally fasted... Doesn’t your body start using stored fat and start running on ketones when you are fasted, or am I getting the wrong end of the stick? People always talk about being “fat adapted” and once you are fat adapted then your body just switches to using stored fat for fuel?
From what I understand, and I may not have it all right, but when fasted your body will be producing keytones and glucose (from gluconeogenesis). Certain tissues require one or the other and some can run off of either. I don't remember which ones. A guy my size may store about 2000kcals of glycogen, 1500kcal in the muscles and about 500kcal in the liver. The glycogen in the liver can be shared with other tissues in the body. The glycogen in the muscles is trapped there and can't be shared. When fasting, the liver will get depleted of the glycogen but not necessarily the muscles. I think the liver has got to be the 1st priority for replacing lost glycogen via gluconeogensis since the liver can feed the brain so that would spare the muscles using up their glycogen some. Depending on how fast your body does gluconeogenesis and keytone production and how much stored glycogen you have left would determine how much and the intensity level you could work out fasted. Some people are very fat adapted (keto folks) and can do a lot fasted quantity wise (at aerobic conditions) but they can suffer high intensity wise because when your at high intensity, your anaerobic and fat metabolism is aerobic only.
If I don't eat anything after a 20-hr fast and try to run, I bonk after about 30-min or after about 600kcals or energy used (500 for the exercise and 90 for bmr needs). If I eat 160kcal of the starch, I can go at least another 600kcals of exercise without bonking. That energy had to come from somewhere other than the starch, keytones, or gluconeogenesis. I attribute it to stored glycogen in the muscles. When I eat the starch, my brain is fed and it allows me to exercise at a higher energy usage rate because it is now not "afraid" of running out of energy stores to feed it is what I think is happening. So it lets me exercise and use the glycogen stored in the muscles. That is what I think is going on. If I'm fasted and eat nothing and try to lift weights heavily, I can't even start and I think that is due to the intensity level and the brains perceived rate of energy usage which it thinks is way too high and it won't let me go there. I can walk at a very low intesity fasted without eating anything for a very long time because the energy usage rate is low enough that the brain doesn't get the no-go signal that it is not going to be fed because in that case the keytone and glucose production through gluconeogenesis can keep up. If I ever went far enough at a low enough pace fasted, I would eventually run out of muscle glycogen and then I'm pretty sure that I wouldn't be able to keep up with glycogen or keytone production and i would really hit the wall where there was nothing left to keep me going. I think I'm right about all that I mentioned.0 -
I certainly am not low on glycogen right now! I've been on a "feast" since Thursday. I was +3lbs this morning from the week before and I may be up for +5 by tomorrow. Man it can really grow on a person, this eating stuff. Anyways I'm going to get back after it tomorrow. Good luck all.1
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Ah I think I maybe understand now (maybe!). You definitely work out at high intensity, so that probably makes all the difference...
BTW, I go into ketosis every day (I have a blood monitor) at anywhere from 12 to 16 hours fasted (I think it depends on how carb heavy my meal was the night before), even though I don't do anything like a "keto" diet. Though I guess you could say the intermittent fasting is "ketogenic"...0 -
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Ah I think I maybe understand now (maybe!). You definitely work out at high intensity, so that probably makes all the difference...
BTW, I go into ketosis every day (I have a blood monitor) at anywhere from 12 to 16 hours fasted (I think it depends on how carb heavy my meal was the night before), even though I don't do anything like a "keto" diet. Though I guess you could say the intermittent fasting is "ketogenic"...
I thought about looking to see how much ketosis I go into but haven't done that. Some people can become very fat adapted and can workout at a higher level, but the intensity level does make a difference if you can keep up or not while fasted.0 -
I'm not doing anything intense right now. We moved everything around in our shed and I haven't had a chance to re-set up my bike that I was doing HIIT with. So just walking for now. Once I set that back up (if I can find a spot for it!) I'm going to do some tests to see if HIIT puts me into ketosis faster and/or deeper because I use up the liver glycogen faster.1
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I'm not doing anything intense right now. We moved everything around in our shed and I haven't had a chance to re-set up my bike that I was doing HIIT with. So just walking for now. Once I set that back up (if I can find a spot for it!) I'm going to do some tests to see if HIIT puts me into ketosis faster and/or deeper because I use up the liver glycogen faster.
It will be interesting to see how you feel trying the HIIT. I know I cannot lift heavy at all while fasted if I don't eat something.0 -
Yeah, my HIIT is only 24 mins and 4 mins of that is warm-up and cool-down, so I'm not sure I'll be hitting any issues (I wasn't a few months ago when I was doing it fasted). But still interesting to see how I feel now...1
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Yeah, my HIIT is only 24 mins and 4 mins of that is warm-up and cool-down, so I'm not sure I'll be hitting any issues (I wasn't a few months ago when I was doing it fasted). But still interesting to see how I feel now...
I cannot do heavy lifting for any amount of time after a long fast. The intensity level is too high and my body won't let me go there. You may not have those problems though.0 -
WEEKLY REPORT
WEIGHT:
Date........Weight (lbs)......Loss (lbs)......Total Loss (lbs)......Ave Loss (lbs).....Days Fast Tell 5
09/01/17............211
09/08/17............209................2......................2..................2.00
09/15/17............208................1......................3..................1.50
09/22/17............203................5......................8..................2.67
09/29/17............201................2....................10..................2.50
10/06/17............200................1....................11..................2.25
10/13/17............199................1....................12..................2.00
10/20/17............199................0....................12..................1.71
10/27/17............198................1....................13..................1.62
11/03/17............197................1....................14..................1.55
11/10/17............196................1....................15..................1.50....................3/7
11/17/17............195................1....................16...................xxx.....................6/7
11/24/17............197...............(2)...................14.............................................0/7.....Thanksgiving
12/01/17............196................1....................15.............................................3/7
was 200 on Monday Morning right after Thanksgiving but have gotten it down to 196 today
EATING:
continued with 2-meals/day after thanksgiving tell Monday when I started OMAD again. Went Mon-Wed OMAD and on Thurs did have a few peanuts during the day to keep me going. I put in 10-miles of steps the day before and didn't eat enough wed night to get me through a fast on thurs.
EXERCISE:
Don't remember but think I ran Fri, Mon, and Wed.
COMMENTS:
Got all the way to 200 by Mon morn after Thanksgiving. I ate multiple meals Thanksgiving tell Sunday then back to OMAD and dropped 4-lbs from Mon tell Friday (today). Week before that I was doing 2-meals/day also. I need to start a new fast tell five streak. That really works for me!1 -
Nice!!! Do you have a maintenance range?0
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Similar thing happened to me over the holiday weekend, after a jumbo meal with family I weighed in at 180 the next morning. Without doing anything other than returning to normal eating it was back down to 175 this morning.1
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Great job maintaining over Thanksgiving!0
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Awesome drop, Bob! Did you struggle at all with getting back to OMAD on Monday?0
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Brendalea69 wrote: »Nice!!! Do you have a maintenance range?
I'm actually trying to lose so I haven't done that well for the last couple of weeks!0 -
Similar thing happened to me over the holiday weekend, after a jumbo meal with family I weighed in at 180 the next morning. Without doing anything other than returning to normal eating it was back down to 175 this morning.
Yes, it is nice to splurge a bit and not have it be a huge impact. We had lots of leftovers from Thanksgiving!0 -
brittdee88 wrote: »Awesome drop, Bob! Did you struggle at all with getting back to OMAD on Monday?
Maybe a little mentally but I didn't get that hungry. I have been having a difficult time running fasted though lately even if I eat some starch before. I think my liver just sucks that stuff up and I'm still having bonking problems. I think my metabolism is going up a bit and I may start eating a lunch on my run days. I did eat a lunch today and ran after work tonight and it is my 1st good run in awhile so I probably will continue with that and do OMAD on the non-running days.1 -
Having lunch on running days sounds like an awesome plan! I know I am definitely not eating enough in my meal to support exercise, so I can’t imagine running as much as you do with just OMAD!0
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brittdee88 wrote: »Having lunch on running days sounds like an awesome plan! I know I am definitely not eating enough in my meal to support exercise, so I can’t imagine running as much as you do with just OMAD!
When I was a skinny kid in my late teens and had a sky high metabolism (6'1" 155-lbs and was trying to gain weight), I couldn't run an easy 5-miler in the mornings without first eating a piece or two of plain toast just to get me through. I've never bonked doing OMAD and running in the mornings but I do have a very difficult time fasting the rest of the day after a run. Running will kill my appetite for a couple of hours but then it will come back real strong.1
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