Bob Lamb - OMAD 9/6/2015
Replies
-
mistymeadows2005 wrote: »I gotta try that coconut oil thing - though the physical hunger doesn't bother me, more the mental hunger...do you find it helps in any way with that?
I mostly get physical hunger and it helps with that. About the only mental hunger I get is when I'm really stressed but if I just work harder it usually takes care of it so I don't struggle with that much so I'm not sure if it would help me there or not. Boredom can be a problem also but I've been very busy lately so that hasn't been an issue either.
Fair enough - i can deal w the physical hunger for days...I'd venture to say weeks even...no issue whatsoever...that there mental hunger is a bit** though!0 -
mistymeadows2005 wrote: »mistymeadows2005 wrote: »I gotta try that coconut oil thing - though the physical hunger doesn't bother me, more the mental hunger...do you find it helps in any way with that?
I mostly get physical hunger and it helps with that. About the only mental hunger I get is when I'm really stressed but if I just work harder it usually takes care of it so I don't struggle with that much so I'm not sure if it would help me there or not. Boredom can be a problem also but I've been very busy lately so that hasn't been an issue either.
Fair enough - i can deal w the physical hunger for days...I'd venture to say weeks even...no issue whatsoever...that there mental hunger is a bit** though!
Yup! Same here. Half the time I start eating just because it's "time to eat" when really, I'm not physically hungry at all...0 -
Great progress. I usually have coconut oil coffee and it blunts my hunger for good 3 to 4 hours!0
-
Week's Report: 6' 1/2", 56
Date / Weight
09/06/15 - 252
12/31/15 - 220
12/31/16 - 210
12/31/17 - 200
01/26/18 - 199
02/02/18 - 198
02/09/18 - 196
02/16/18 - 196
Exercise
Run - Fri, Mon, Wed (4.0 miles/day including some long intervals, hills, and short fartlek)
Weights - Sat, Tues (just push-ups and lat pull-downs for now)
Cycle - Sat (short 3-miles or so)
I eat about 3/4 tsp of coconut oil before I run to fuel me after the fast. Works for me. Hope it isn't bad for me. I do weights after dinner.
Number of OMAD days (20:4 or so for me)
7 (ate approx 1/2 tsp coconut oil one day where I got real hungry)
Notes
Was down to 195 yesterday but ate at a restaurant last night and was back to 196 this morning. I think I will see that 1-lb loss later. Going 18 straight days of OMAD (last report should have been 11 and not 13). Did 52 consecutive pushups today in 1-set at a contest at work. I'm making some progress there.
Got back blood panel: Triglicerides - 71, HDL - 60, HDL - 118, Total Cholesterol - 190 so that is all looking good. My tri is usaully twice that so that was big improvement, the LDL stayed about the same and the HDL improved.1 -
Nice to see your plan so clearly laid out and organized! I do have a question about exercise... I know you eat within a four hour window, and is part of that because you find it necessary in order to get all of the nutrients you need to sustain so much physical activity? I currently don't exercise too much (outside of 15-20 minutes on my elliptical a few mornings each week), but I'm curious if increasing my physical activity would be fine while I'm following 6 days of OMAD/week (with only one "cheat" day).
Sorry if I worded that poorly or if my thoughts were confusing, haha... looking forward to any advice or tips you can share.
0 -
sunnycobayo wrote: »Nice to see your plan so clearly laid out and organized! I do have a question about exercise... I know you eat within a four hour window, and is part of that because you find it necessary in order to get all of the nutrients you need to sustain so much physical activity? I currently don't exercise too much (outside of 15-20 minutes on my elliptical a few mornings each week), but I'm curious if increasing my physical activity would be fine while I'm following 6 days of OMAD/week (with only one "cheat" day).
Sorry if I worded that poorly or if my thoughts were confusing, haha... looking forward to any advice or tips you can share.
I think it all matters how much weight you have to lose. You don't have a lot to lose so I would exercise. If I had a lot to lose, I might postpone it and just concentrate on getting some weight lost (fat lost). A person can weigh little and still be flabby and not have cardio or muscular strength. Physical fitness includes %body fat, muscular strength/endurance, cardio strength/endurance, and flexibility.
If you start exercising your weight loss will stall for maybe a month but your fat loss won't stall. You will gain some muscle but will lose fat and it will appear that your not losing weight. You will get smaller though because a lb of muscle is smaller than a lb of fat. On workout days, you will retain a little water also which will go away on non-workout days. Those things can tend to freak people out but if you expect it and notice your getting smaller and stronger and not gaining weight, you can be assured you are still losing some fat and gaining muscle.
I do eat for as long as i do to fuel me and also because once I start eating it is difficult to stop. If I eat too little, I will have a very hard time fasting the next day. I need to just have moderate calorie deficits or it will be very hard the next day.
Think of things in terms of calories. My BMR is approx 2000-kcal, I get in a bout 200-kcal of steps/day and I can burn about 900kcal for a run. Right now I run about 600x3 = 1800kcals/week and I lift and bike once a week. That is probably at least 2100kcals/week. Divide that by 7 and that is an average of 300-kcal/day due to exercise. Add it all up and my total daily energy expenditure (TDEE) is approx 2000+200+300 = 2500-kcal/day. Therefore, I can eat up to 2500-kcal/day on the average and I will not gain any weight. That all assumes that I can digest all the calories i eat perfectly which doesn't happen so I can probably eat a little more and still not gain weight. A moderate deficit for me would be about 500-kcal/day which means I should target about 2000-kcal/day on the average. I usually can eat an estimated 1200-1500kcal in a sitting eating the types of foods I eat and I will snack to get the rest in. I don't count but I used to to and those numbers are probably pretty close. I mainly eat after the main meal so it is sustainable for me the next day and because I still want to and I am often still hungry. Sorry for being long winded but that is my reasoning behind things.
I say exercise and eat back your calories and your weight loss will be the same as it was but be prepared to see a little stall if it makes you eat a little more and your gaining muscle and retaining a little water. Well worth it IMO. Don't just be skinny weak, be skinny strong!1 -
Those are some good numbers Bob, great job!!!0
-
Wow, super helpful, Bob! Thank you so much for all the advice! 0
-
Man did I ever have a eating day today. I was having a hard time doing stuff cause I wasn't eating (Saturdays are my hardest day by far) so I decided to have lunch. I'm still eating. I don't know but I'm probably between 3000-4000kcal for the day so far. I haven't had a splurge day in 3-weeks though so I'm not going to worry about it. My TDEE today is about 2600kcal so if I ate 4000kcal, I'm max over 1400kcal which at most is 1/2 lb damage if I could convert all of it to fat. I will probably be 5-lbs heavier tomorrow due to the food and water weight though but that will come off in the next couple of days and the extra 1/2-lb will also if I just get back to the OMAD schedule tomorrow. I probably should have gotten up and done something to distract me and I may not have eaten but then again I may have needed it.1
-
I wouldn't worry too much Bob, I think you may have needed it too!1
-
Congrats on the maintenance and good blood work numbers.
I'm with Brenda. Don't worry too much about it. You've got the discipline to get back on schedule so go for it!1 -
Sounds like it was a needed break from your typical food routine! Judging by how well you've done with your schedule for so long, I have no doubts that you'll be right back on track ASAP. 0
-
Thanks all, I should have thought of and took some coconut oil on Saturday. That would have gotten me through. Anyways, successful yesterday and today 20:4.1
-
That is good, your journey is very inspiring, I like how you have it all planned out!0
-
You're doing great, Bob! Congrats on the successful day. 0
-
Great job - love that your tri number is so good now...0
-
You should all be proud of me or calling me a fool, but i skipped a frozen custard tonight because I'm trying to have a LC day to help with my weigh-in tomorrow. I took a taste of my wife's and it WAS a sacrifice!0
-
Thanks all for the nice words!0
-
Week's Report: 6' 1/2", 56
Date / Weight
09/06/15 - 252
12/31/15 - 220
12/31/16 - 210
12/31/17 - 200
01/26/18 - 199
02/02/18 - 198
02/09/18 - 196
02/16/18 - 196
02/23/18 - 194
Exercise
Fri - Run 4.0-miles (1mile warmup, 2 miles fartlek with 200m hard / 400m easy alternating, 1-mile cooldown)
Sat - Bike ride 7.0-mile, weights (pushups and lat pulldowns)
Sun - Rest
Mon - Run 4.5-miles (fartlek like on Friday)
Tues - Weights (pushups and lat pulldowns)
Wed - Run 4.5 miles (1-mile warm up, long uphill for 1-mile, down 1/4-mile, up 1/4 mile, down 1-mile, level 1-mile)
Thurs - Rest
I eat about 3/4 tsp of coconut oil before I run to fuel me after the fast. Works for me. Hope it isn't bad for me. I do weights after dinner.
Number of OMAD days (20:4 or so for me)
6 (had one big splurge day on Saturday)
Notes
Lost 2-lbs! Did a LC dinner last night and that helped. I don't feel like I've eaten if I don't get some carbs in though. 194 is a new low for me! Also I'm sure I'm gaining a little muscle also since I'm getting stronger and can see a difference so that is even better!2 -
Your progress is inspiring!!
0 -
-
That low carb day really helped, nice work. 0
-
Awesome job Bob, I am sure that new low looks good on you.0
-
Way to go Bob!0
-
Thanks all
I may do a splurge day on Saturdays. Probably will slow me down a little but that is ok. Camped out last night with the scouts. It was cold and in the low singe digits. Got home and rested an hour or so then took off and went skiing with my 12-yr old daughter. I had a hard time driving home I was so tired. I did have my splurge day today starting with the scouts and eating about 10 donut holes and some milk for breakfast. That was fun!1 -
Bob you are an inspiration to me! I am going to eat some donut holes (jelly filled) on my next splurge day, I think. Maybe tomorrow...0
-
bandwidthbandit wrote: »Bob you are an inspiration to me! I am going to eat some donut holes (jelly filled) on my next splurge day, I think. Maybe tomorrow...
Hope I'm not inspiring in the wrong way! You will do fine. I think overall, a splurge day can be beneficial. Just can't do them too often. Once a week max!0 -
Good job on the 2 pounds! Thanks for all your words of encouragement along the way! God speed!0
-
istartanew82 wrote: »Good job on the 2 pounds! Thanks for all your words of encouragement along the way! God speed!
Thank you!0 -
Thanks all
I may do a splurge day on Saturdays. Probably will slow me down a little but that is ok. Camped out last night with the scouts. It was cold and in the low singe digits. Got home and rested an hour or so then took off and went skiing with my 12-yr old daughter. I had a hard time driving home I was so tired. I did have my splurge day today starting with the scouts and eating about 10 donut holes and some milk for breakfast. That was fun!
Sounds like fun minus the cold
Yummy donut holes, my mom makes home made donuts and donut holes and I love to dunk them in real maple syrup...I had carrot cake with cream cheese frosting for one of my desserts this weekend 0
This discussion has been closed.