Bob Lamb - OMAD 9/6/2015
Replies
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So glad I only have a son and don't have to worry too much about weddings in the future!!
Knees are a pain, so easily injured.0 -
Thanks so much for this really honest thread. I just wanted to say it's really motivating in that you haven't jacked it in when there have been bumps and that's a testament to character. I'm also really impressed with your fitness gains! My resolve has just been strengthened, so thank you!
Congratulations on your daughters weddings!0 -
Well I lost 1.0 lbs this week so that was good. I think I could have gotten to 2 lbs down but had people in town for work and I had to do lunch and dinners with them and it threw me a little bit. I think I still may realize some more losses later that happened but couldn't see because of extra food weight being carried due to the extra meals.
Had a really good workout this morning. Went 40-min continuous run on the Bonneville Shoreline trail by Layton Ut, then walked about 15 minutes back, then ran 25 more minutes back (total 65 minutes ran), then finished by walking back the last 15 minutes (30 min walking). First 40 minutes ran at a good pace for me and didn't stop while going up some steep sections.
After the run, came home, cooked and ate 5-scrambled eggs w/cheese (my cheat day but not a lot after the morning exercise) and then went to Lagoon Amusement Park with 10-yr old daughter and spend about 2 1/2 - 3hrs walking around there and going on rides (walked probably another 90 minutes). Was a lot of fun but my feet are toast and I need to chill for a bit. I was bonking a little from all of that at the park and split a churro and soda with daughter so I could get some blood sugar back up. Now home and resting/recovering and eating some. Good day so far.
Soaking in Epson salt (and lots of it)baths is so underrated and excellent for calming and relieving sore muscles and is just amazing. They have herbal ones by Dr. Teals which are excellent not only for the body, but the mind too, the ones I love are:
Dr. Teal's Epsom Salt Soaking Solution, Chamomile
https://www.amazon.com/Dr-Teals-Soaking-Solution-Chamomile/dp/B00OJ78K0W/ref=pd_sim_194_6?ie=UTF8&dpID=51XgPtcb+6L&dpSrc=sims&preST=_AC_UL160_SR101,160_&refRID=S4CT7J0ACPS7KWRRA292
Dr. Teals Epsom Salt Soaking Solution Refresh & Renew with Rosemary and Mint
https://www.amazon.com/Dr-Teals-Soaking-Solution-Rosemary/dp/B00J8W1FNW/ref=pd_sim_194_5?ie=UTF8&dpID=51+AqCvmERL&dpSrc=sims&preST=_AC_UL160_SR102,160_&psc=1&refRID=8F52Y0HZDCNH1PF12PM5
Dr. Teal's Salt, Detox
https://www.amazon.com/Dr-Teals-Salt-Detox-Pound/dp/B00V2E8QM2/ref=pd_sim_194_3?ie=UTF8&dpID=5160SSELvwL&dpSrc=sims&preST=_AC_UL160_SR92,160_&psc=1&refRID=8F52Y0HZDCNH1PF12PM5
Dr. Teal's Epsom Salt Soaking Solution with Eucalyptus Spearmint
https://www.amazon.com/Dr-Teals-Solution-Eucalyptus-Spearmint/dp/B00H95J7GM/ref=sr_1_1_s_it?s=beauty&ie=UTF8&qid=1469980065&sr=1-1&keywords=dr.+teal+Eucalyptus+Spearmint
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I haven't tried this one, but it's specifically for working out
Dr. Teal's Salt, Pre and Post Workout
https://www.amazon.com/Dr-Teals-Salt-Workout-Pound/dp/B00V6WZ7WW/ref=lp_3026882011_1_4_a_it?srs=3026882011&ie=UTF8&qid=1469979487&sr=8-40 -
Edampu, thanks for the links!
Had a good run yesterday:
12.5 min warm up ( very slow)
rest 5-min
5x50 m strides going faster each time with walk in between
rest 10-min
1x500m at 7:20 min/mile pace
rest 5-min
1x400m at 7:12 pace
rest 5-min
1x400m at 7:00 pace
rest 10-min
fartlek 200m hard, 200m easy alternating for 1-mile
rest 10-min
warmdown jog (very, very slow) for 10-min
All slow but it is progress. Went shopping tonight at end of fast and didn't even get hungry food shopping! I was in the zone! I ate my protein last night and I think that helps.
My strategy now is fast tell 3-hr eating window. Drink glass of water, then drink protein drink (about 12-oz of milk and 2 scoops of whey protein - about 60g protein and only 240 cals). I want to fill up on that 1st before eating carbs. Then just eat whats there for dinner (wife usually cooks) and try to make sure eat green salad and some cooked vegs 1st to further fill up before going for the carbs. Then after dinner, I allow snacking on fruit and even sugary stuff tell end of eating window but I'm trying to replace the sugary stuff with the fruit and maybe a little cottage cheese or dairy of some sort. I'm not recommending this for anyone and we all need to eat at a deficit or we won't lose fat. Some more restrictive eating methods may be required to get the deficit. I find doing this, I eat much less for the main meal since I'm part full from the low-cal protein drink and a shrunk stomach from fasting (I can only eat about one plate of pasta instead of the pre-diet 3 plates - yes I could eat a bit then).0 -
Bob, you are making me feel guilty about being surgically attached to my sofa right now. My excuse is it's my adjustment period, I'll do something next week.
Re the sugary stuff, I still find I am eating something sweet post dinner, am trying to switch it over to fruit as well. last time I ate like this (granted this was years ago) my craving for a sweet (fruit, ice cream etc) dispapeared altogther. I think I literally didn't eat any kind of sweet for a few months at a time. Do you find that your desire for sweet things has diminished at all?0 -
I eat a curly wurly or chocolate covered nuts after my meal every night. I think that having that, even though it's reasonably low calorie, makes everything easier.
Good work on the running yesterday I am also stuck to my couch at the moment, but it's raining and miserable outside!1 -
I'm eating a mini tub of haagen daz on days I don't do fruit. I gues I'm wondering whther my sweet tooth will disappear like it did before.1
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Bob, you are making me feel guilty about being surgically attached to my sofa right now. My excuse is it's my adjustment period, I'll do something next week.
Re the sugary stuff, I still find I am eating something sweet post dinner, am trying to switch it over to fruit as well. last time I ate like this (granted this was years ago) my craving for a sweet (fruit, ice cream etc) dispapeared altogther. I think I literally didn't eat any kind of sweet for a few months at a time. Do you find that your desire for sweet things has diminished at all?
No I still love sweets. I haven't limited them much and I don't plan on cutting them out entirely but I will try to reduce them with fruit. I am trying not to eat ice-cream much though because I think that used to be my enemy #1 (#2 was probably twix and grandmas cookies at the work snack bar in the late afternoon trying to get through the rest of the day - that actually might have been enemy #1). I think a good strategy is to fill up on good stuff 1st then there will be less room and desire for bad stuff later. I think sweets should never be eaten on an empty stomach since it is very concentrated then and will spike the insulin real high which reduces ability to lose fat and will make a person real hungry shortly thereafter due to the resultant blood sugar crash after the insulin does it's job. I don't drink alcohol, but I know it will effect us much more on an empty stomach than with a meal and I think sugar is the same so my sugar stuff is at the end of the day after I've got some food in me - to reduce the amount of sugar I eat and to dilute it when I do eat it. I find after I eat sugar at the end of the day, I really want to crash. Anyone else experience that?0 -
I think you are right sbout eating sugar with a full stomach. Am in the middle of my splurge day and i had a scoop of ice cream and literally fell asleep for two hours, a proper little carb coma. I think i'm ok at dinner time cos i usually eat at about seven anyway and probably because I have ice cream as dessert. Btw its my nemesis too, i love it a bit too much. I don't think I should ever eat sugary stuff before dinner, must bear that in mind.0
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Edampu, thanks for the links!
Had a good run yesterday:
12.5 min warm up ( very slow)
rest 5-min
5x50 m strides going faster each time with walk in between
rest 10-min
1x500m at 7:20 min/mile pace
rest 5-min
1x400m at 7:12 pace
rest 5-min
1x400m at 7:00 pace
rest 10-min
fartlek 200m hard, 200m easy alternating for 1-mile
rest 10-min
warmdown jog (very, very slow) for 10-min
All slow but it is progress. Went shopping tonight at end of fast and didn't even get hungry food shopping! I was in the zone! I ate my protein last night and I think that helps.
My strategy now is fast tell 3-hr eating window. Drink glass of water, then drink protein drink (about 12-oz of milk and 2 scoops of whey protein - about 60g protein and only 240 cals). I want to fill up on that 1st before eating carbs. Then just eat whats there for dinner (wife usually cooks) and try to make sure eat green salad and some cooked vegs 1st to further fill up before going for the carbs. Then after dinner, I allow snacking on fruit and even sugary stuff tell end of eating window but I'm trying to replace the sugary stuff with the fruit and maybe a little cottage cheese or dairy of some sort. I'm not recommending this for anyone and we all need to eat at a deficit or we won't lose fat. Some more restrictive eating methods may be required to get the deficit. I find doing this, I eat much less for the main meal since I'm part full from the low-cal protein drink and a shrunk stomach from fasting (I can only eat about one plate of pasta instead of the pre-diet 3 plates - yes I could eat a bit then).
Dumb question...what does 1x400m, 1X500m, etc. mean? You're doing GREAT Bob. If you get a chance to check out that Dr. Teal's stuff, I promise you won't be sorry!0 -
1x400m means you ran 400 meters one time.0
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Ran 5.5-miles today (measured it) in 60 min which is about a 10:55 min/mile pace. Was very happy with that. I didn't stop and that is the first time I've gotten 60-min of running in without stopping in I don't know how long (20-yrs?)? I've been getting in 60 minutes of running lately but its always been with some breaks in it.
Lost 2-lbs this week. SW 252, CW 212 (was my Thurs morn weight, gained back one this morning due to eating a bunch of salty stuff last night, also tonight is pizza night so I won't be lighter tomorrow and Saturday I do a 16:8 type of thing so I won't be lighter Sunday morning either), 40-lbs lost. Only 1-lb off all time low after 3-weeks back on OMAD after taking about a 4-month break (gained about 10-lbs in the 4-months doing an 80% of the time 16:8 IF diet and only working out part of the time due to injury). I'm going for under 200-lbs this time! I hope to do that by at least the end of the year and hopefully as soon as two-months. Wish me luck!0 -
Excellent.
My running days are over for quite a while. I see a specialist this week. I can no longer even trot down a hallway for longer than 3 seconds. But I love hearing about your running progress, not to mention the weight progress.0 -
Ran 5.5-miles today (measured it) in 60 min which is about a 10:55 min/mile pace. Was very happy with that. I didn't stop and that is the first time I've gotten 60-min of running in without stopping in I don't know how long (20-yrs?)? I've been getting in 60 minutes of running lately but its always been with some breaks in it.
Lost 2-lbs this week. SW 252, CW 212 (was my Thurs morn weight, gained back one this morning due to eating a bunch of salty stuff last night, also tonight is pizza night so I won't be lighter tomorrow and Saturday I do a 16:8 type of thing so I won't be lighter Sunday morning either), 40-lbs lost. Only 1-lb off all time low after 3-weeks back on OMAD after taking about a 4-month break (gained about 10-lbs in the 4-months doing an 80% of the time 16:8 IF diet and only working out part of the time due to injury). I'm going for under 200-lbs this time! I hope to do that by at least the end of the year and hopefully as soon as two-months. Wish me luck!
Bob, you are doing fabulous--way to GO!!!!!0 -
arguablysamson wrote: »Excellent.
My running days are over for quite a while. I see a specialist this week. I can no longer even trot down a hallway for longer than 3 seconds. But I love hearing about your running progress, not to mention the weight progress.
Sorry about the injuries Joe, walking is so underrated--give it try instead of running!0 -
arguablysamson wrote: »Excellent.
My running days are over for quite a while. I see a specialist this week. I can no longer even trot down a hallway for longer than 3 seconds. But I love hearing about your running progress, not to mention the weight progress.
That's a bummer Joe! What is wrong with the knee if I may ask? Can you bike or swim? When my running days are over, I will probably try to bike or swim or just walk.0 -
Not sure. The first diagnosis said: "Pain plica tissue inflammation" but that doctor wasn't very good. Feels like a ripped meniscus. We shall see. It's the same side of my body that dad had his surgery. Since I had my left foot rebuilt as a big guy on the same leg as this knee, it appears we have weaker constitution on that side of the body.
I can't even walk for very long now. I need to get this fixed.0 -
Get it scoped maybe to see what is going on inside. They can do a lot for meniscus problems. I've read also even about regeneration of meniscus with stem cell therapy. Don't know much about it though or if it is risky. Also maybe see someone to see if orthotics can help or not. Wish you the best!0
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arguablysamson wrote: »Not sure. The first diagnosis said: "Pain plica tissue inflammation" but that doctor wasn't very good. Feels like a ripped meniscus. We shall see. It's the same side of my body that dad had his surgery. Since I had my left foot rebuilt as a big guy on the same leg as this knee, it appears we have weaker constitution on that side of the body.
I can't even walk for very long now. I need to get this fixed.
So Sorry to hear this Joe! I too am wishing you well and ALL the best!0 -
Had a good run today. Got in about 5.83 miles in 60 minutes (10:30 min/mile pace). Had to stop and get my shirt wet because it was hot outside (86 deg but only 18% humidity). I started with it wet but it got dry after about 30 min. Same route I did last Friday when I ran 5.5 miles (10:55 min/mile pace) except this time I did the uphill portion 1st instead of last so it was a big improvement. I did get the benefit of rest when I stopped to get my shirt wet.
I think I'm bonking a little too towards the end of the run since I did it at the end of a 19-hr fast. I may try a little coconut oil for some cals an hour or so before the run. I don't want to eat anything more so stomach won't get upset and so I won't turn off fat burning (don't want to eat refined carbs that will spike insulin that will inhibit fat burning - so my thinking goes).0 -
Had a good run today. Got in about 5.83 miles in 60 minutes (10:30 min/mile pace). Had to stop and get my shirt wet because it was hot outside (86 deg but only 18% humidity). I started with it wet but it got dry after about 30 min. Same route I did last Friday when I ran 5.5 miles (10:55 min/mile pace) except this time I did the uphill portion 1st instead of last so it was a big improvement. I did get the benefit of rest when I stopped to get my shirt wet.
I think I'm bonking a little too towards the end of the run since I did it at the end of a 19-hr fast. I may try a little coconut oil for some cals an hour or so before the run. I don't want to eat anything more so stomach won't get upset and so I won't turn off fat burning (don't want to eat refined carbs that will spike insulin that will inhibit fat burning - so my thinking goes).
That is an absolutely tremendous job Bob...super WAY TO GO!!!
I don't know anything about this running business, but was thinking perhaps a cold drink of Braggs Apple Cider Vinegar (2 tbsps) and some cayenne pepper (1/4 teaspoon or more if you're willing) and 2 tablespoons or so of a fresh squeezed lemon, in about 6 to 8oz of water It's about 7 cals, but kicks up the energy like crazy a few minutes after you have it.
Also, I have some of this tea called : "The Republic Of Tea Be Active Green Rooibos Tea Get Burning - Herb Tea For Metabolism
https://www.amazon.com/Republic-Tea-Active-Rooibos-Burning/dp/B00U0JKD5I/ref=cm_cr_othr_d_product_sims?ie=UTF8
About the Product
A Spicy Fusion: Be Active Green Rooibos Tea Get Burning is a spicy herbal blend to build high energy and endurance.
Weight Loss: Cordyceps are mixed into this fusion, a medicinal herb that Chinese athletes use in order to increase endurance and boost energy.
Recognized in Vital Juice: Get Burning was recently featured in Vital Juice as a latest health trend to try.
Finest Ingredients: Organic green rooibos, cinnamon, black pepper, ginger, chili peppers, holy basil, cloves, stevia, natural sea buckthorn flavor, and cordyceps extra combine to create this spicy rooibos tea.
*******
I use two bags at a time, because I really like the HOT cinnamon and spices and it really does rev up the system big time. It's zero cals too!0 -
Those are interesting beverages. I may try the first if I get hungry but probably not before a run. With running, you can get an upset stomach easily since your pushing it and I don't know if I would be able to handle the stomach issues drinking something like that right before a run. Might help a lot though when just sitting at my desk and getting a little hungry. Thanks for the recipes!
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Those are interesting beverages. I may try the first if I get hungry but probably not before a run. With running, you can get an upset stomach easily since your pushing it and I don't know if I would be able to handle the stomach issues drinking something like that right before a run. Might help a lot though when just sitting at my desk and getting a little hungry. Thanks for the recipes!
Yeah, upset tummy while running or exercising sounds super yucky. You're welcomed and if you try one of them, let me know how it does for you!0 -
Lost 1 lb last week. SW 252, CW 211 (last week). Gained 3lbs over the weekend since was on campout fri-sat and ate all meals Sat. Hunted crayfish on Sat Night and caught 3 big bucketfulls at Strawberry Reservoir. Was with some Chinese friends and they cooked them up real good Oriental Style. Back to 211 today after fasting Sun and Mon. Now to get down another 1lb or two for this week.
Running fairly well. Yesterday did 3 miles at 9:55 min/mile pace on a track, rested about 15 min and then another 30-min run on a trail at ?? pace (probably around 10:30-11:00 min/mile). Will do some shorter-faster repeats tomorrow. Am slowly improving my pace.0 -
I'm doing a 1.5 day water-only fast, so that oriental style seafood sounds REAL good about now!0
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The 1.5 day water fast should do some stuff for you! I've done a couple of 36-hour fasts back when I was 18 and that was really hard for me (was very skinny then). I got a little zealous doing a religious 24-hr fast. Good luck. I thought of doing a 1.5 day lately to kick start weight loss but haven't tried. Are you targeting inflammation?0
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Lost 1 lb last week. SW 252, CW 211 (last week). Gained 3lbs over the weekend since was on campout fri-sat and ate all meals Sat. Hunted crayfish on Sat Night and caught 3 big bucketfulls at Strawberry Reservoir. Was with some Chinese friends and they cooked them up real good Oriental Style. Back to 211 today after fasting Sun and Mon. Now to get down another 1lb or two for this week.
Running fairly well. Yesterday did 3 miles at 9:55 min/mile pace on a track, rested about 15 min and then another 30-min run on a trail at ?? pace (probably around 10:30-11:00 min/mile). Will do some shorter-faster repeats tomorrow. Am slowly improving my pace.
Good job! I love Chinese/Asian food! I think it likes me too!0 -
Lost 1-lb last week. Lowest weight last week was 210. SW 252. Got sick last wed with some sinus infection that has got to lungs a little so only ran once last week. I still have it. I went hunting Fri night and Sat (archery deer/elk) and that probably didn't help much but only walked a couple of miles and mostly sat at a blind all day. Had 2 big bucks and a doe walk by but I wasn't ready for them and didn't get a shot off. Bummer! They approached from the side of the blind and I couldn't move tell they went in front of it but then they went behind some trees (the two big bucks). The doe got away because I left to use the bathroom and when I got back she was there staring at me coming back! Bad timing. Was fun to be out in the woods though. I put on 3-lbs or so this weekend from splurging with the hunt and all. Will be back to the diet to see if can get under 210 this week! Will take a couple of days to get rid of the extra food weight I accumulated. I will probably miss some more running this week.0
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Lost 1-lb last week. Lowest weight last week was 210. SW 252. Got sick last wed with some sinus infection that has got to lungs a little so only ran once last week. I still have it. I went hunting Fri night and Sat (archery deer/elk) and that probably didn't help much but only walked a couple of miles and mostly sat at a blind all day. Had 2 big bucks and a doe walk by but I wasn't ready for them and didn't get a shot off. Bummer! They approached from the side of the blind and I couldn't move tell they went in front of it but then they went behind some trees (the two big bucks). The doe got away because I left to use the bathroom and when I got back she was there staring at me coming back! Bad timing. Was fun to be out in the woods though. I put on 3-lbs or so this weekend from splurging with the hunt and all. Will be back to the diet to see if can get under 210 this week! Will take a couple of days to get rid of the extra food weight I accumulated. I will probably miss some more running this week.
Wow, what an adventure! I saw some deer today on my walk and they are such beautiful and almost "spooky" creatures. So quiet and they blend in with the environment so WELL, it's like they're not there. I didn't see any bucks, just fawns and does. Congrats on the 1lb last week and slowing down running perhaps will give your muscles some rest/recuperation time and that's always good--isn't it? I don't know too much about running. I see A LOT people (all ages and sizes) running all the time and often think, yikes--and wonder how their knees, feet and legs will feel 5 years from now. When I was much, much younger, I used to like to run for fun, not for exercise--but it's intimidating to me now that I'm older. I don't like to use the term "never", but I don't think I'll ever indulge in running--too much of an opportunity for long-term damage is my thinking. I may perhaps get into some power walking or walking for miles on end once I get down to size though.0 -
I ran track for several years and ran anywhere from about 25-miles to 60-miles a week from age 17 to about age 33 (most of that time anyways). Some people it can bother but I don't think there is long term damage unless you overdo it (the level of overdoing it are different for everyone). I used to love running but had lots of allergies and eventually got out of shape and quite running for a long time. Now that I've lost weight, I'm trying to get back into it and with the exception of being a little sick this week, it has been going great. It isn't for everyone though. Biking and swimming and walking are all real good too. Some weights are important also.0
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