Bob Lamb - OMAD 9/6/2015
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WEEKLY REPORT
WEIGHT:
Date........Weight (lbs)......Loss (lbs)......Total Loss (lbs)......Ave Loss (lbs)
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
EATING:
58/63 days I've fasted tell 5 or later. Ate a lunch yesterday (Thurs)
EXERCISE:
Fri: Rest
Sat: Run - Hard 6.25-miles on the streets. Bonked a little at end or might have gone a little faster. 9:22-min/mile pace
Sun: Rest
Mon: Fartlek Run
1-mile warmup, on a 10-lap/mile track (H=hard, E=easy, numbers are laps);
3H, 3E, 2H, 2E, 1H, 3E,
2H, 2E, 1H, 2E,
1H, 2E,
1H, 2E,
1H
2.4-miles easy
6.25-miles total
Tues: Rest
Wed: 6.5-miles in foothills (lots of hills)
Thurs: Rest
COMMENTS:
Lost 1-lb for the week. Was 196 yesterday morning but lunch yesterday got me to 197 this morning. I'm going to eat a big salad for lunch and a protein drink as an after lunch snack on Tues and Thurs from now on. On Mon, I ran hard and lost appetite that night. By Tues afternoon, I'm at about a 2500-cal deficit and couldn't concentrate well at work so that is the reason for the change. I ate the salad and the protein drink yesterday and today I felt fine fasting all day and ran hard this evening after work (with some regular corn starch to fuel the brain). That's it this week. Have a good one!0 -
well done!!0
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Big salad? Just like Elaine on Seinfeld. lol
Nice job, your plan is still working well.0 -
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Brendalea69 wrote: »
Sorry, but believe it or not, I don't think I've ever watched an episode of Seinfeld so I have no idea what you all are talking about!0 -
Brendalea69 wrote: »
Sorry, but believe it or not, I don't think I've ever watched an episode of Seinfeld so I have no idea what you all are talking about!
I never did either so I watched the episode on YouTube when someone laughed at me on here when I posted that I had a Big Salad
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Awesome loss!!0
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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
EATING:
Was out of town for work and ate lunch Mon-Thurs. Ate light and also tried to eat light for dinner with the exception of one night.
EXERCISE:
Fri: Ran 4.33-miles total. Intervals, 1xmile (7.4 mph), 1x1/2-mile (7.7 mph), 1x1/4-mile (7.9 mph) with 1/4-mile walk in between on treadmill.
Sat: Run - Hard 4.33-miles on the streets at 9:12-min/mile pace. Was too hard considering I ran hard day before and I was pretty much trashed rest of the day.
Sun: Rest
Mon: Ran 4.33-miles total. Intervals, 1xmile (8:00-min/mile), 1x1/2-mile (7:30-min/mile pace), 1x1/4-mile (almost 7:00-min/mile pace) with 1/4-mile walk in between on treadmill. The paces were a bit faster than what I've done before but I felt good. Did eat before went and that probably was the difference.
Tues: Ran 2.5-miles. Didn't feel good (didn't sleep well night before). So only did 2.5 and then shot some hoops.
Wed: Rest
Thurs: Rest (was supposed to run but was traveling and didn't get much sleep so am delaying for a day).
COMMENTS:
Lost 1-lb for the week. I thought that was good since I was traveling for a lot of the week and ate a bunch of lunches. Now I'm used to eating lunches and I need to get back to what I was doing. Eating lunches can work if you eat small lunches and then small dinners. I usually have issues doing that though because once I start eating, I like to eat tell I'm full which isn't a small meal.1 -
I am right there with you, once I start I want to eat until satiated. Because I am used to that with my dinners.
Great job with travel and loss!0 -
Wow you're still doing Awesome!!!0
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Yeah that's why I avoid lunches, it's like priming the pump and then I have to remember to cut back a little at dinner, which is easier said than done. My lunch is coffee and easily gets me through.
Nice job Bob on those 1 pound losses, they add up don't they?0 -
Still dropping, you are doing so well!!0
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Thanks all!1
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I really love your steady losses! I would love to lose 1-2 a week steadily instead of my crazy yo-yoing all the time!0
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Way to go! You are so consistent! GOALS0
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brittdee88 wrote: »I really love your steady losses! I would love to lose 1-2 a week steadily instead of my crazy yo-yoing all the time!
Agreed! Great job on the steady losses!0 -
Lost 1-lb this week. CW 195. I only did a 20:4 1-day this last week and ate lunches the rest of the days. I kept up the habit of doing that after travel the week before that. I'm glad I still lost a lb. I think the running I'm doing is helping a lot. I burn about 200-cals/day with steps and about 3100-cals/week with running. That's a total of about (200x7 + 3100)/7 = almost 650kcals/day. My BMR is about 2200 from MFP so my daily TDEE is at least 2850kcal. I can eat that much a day or maybe a little more and not gain weight. Anything below that is guaranteed weight loss. I do think I get an extra burn of 100-200 cals/day (maybe more?) just due to fasting (when I fast) due to the extra gluconeogenesis involved which is only 67% efficient from what I've read so I might be able to eat a little more than the 2850kcals/day and still not gain when fasting. That gives me some room to eat under that and get a deficit. Thanks all for the encouragement. Have a good one!2
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That is great! I should get into this exercise stuff. 0
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Good job Bob
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I really wanted to fast more but it is a little difficult when you get out of the habit. Work is very stressful also right now so that is a big factor. I will be trying to fast on workout days (I like an empty stomach while running) and I will eat lunches the day after running because the running seriously kills my appetite the night I run and I don't eat enough and then I really suffer the next day trying to fast. That will be my plan this next week. If I keep losing on that, I will stick with it most likely.0
