Jason's OMAD Journal
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1 month in update:
27 Feb 17 - 225.8
06 March 17 - 224.2
13 March 17 - 217.6
20 March 17 - 214.2
27 March 17 - 214.3
31 March 17 - 216
So I made through my first month trying OMAD, I figured I would put down a recap for anyone interested, and so I have an archive. I successfully practiced OMAD all month with the exception of 3 Fridays, which is traditionally team lunch day at work. I had a great loss the first 2 weeks, then it slowed, then I gained a couple of pounds. I also resumed my workouts this month so I am sure that helped with any progress made. I DO NOT blame the workouts on me gaining weight at the end of the month, I am still a firm believer in CICO. My weight gain near the end is merely a result of eating more calories than I expended, although I didn't expect that with OMAD.
The great part is really feel in control of food now, I truly realize how we use food as a social tool, or pleasure activity, as opposed to nutrition for the body. I am truly in control, and proved it with such things as making my girls pancakes on the weekends and not even being tempted to eat! My clothes fit better (I will do waist measurement in the morning), and people say they can notice a difference in my appearance.
So... long story to ay that OMAD works, is doable for me, and I think I can maintain this for as long as I see a need to!!
This is a wonderful group, I love the interaction and support I get here and it really helps motivate me!!
Jason2 -
I am very grateful for you putting up this honest update! I just started OMAD this week, and it is so easy to get swept up in the promises and dreams of fast easy weight loss! Your post is still hopeful, but it helps remind me that I may still stall, I may still gain... I just need to pay attention to why and keep on going!
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Last weight gain could be from water retention due to exercise. Not a thing that will grow. You've done very well!
Here is my thoughts on CICO. We MUST lose at least as much as a deficit demands no matter what is going on including exercise, what we eat, etc.. because the energy has to come from somewhere. I do think we can lose MORE than what a deficit demands though by what we eat, and when we eat and other factors. The MORE part of the weight loss, I do think can be effected by many things but not the part we lose to the deficit.0 -
I have a garmin vivofit, best $50 Ive spent lol 1 1/2 years in and ive only had to replace the strap ($1.50) Because I sit all day at work, I love that it tells me when Ive been not active for too long.0
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ShannonOMAD wrote: »I am very grateful for you putting up this honest update! I just started OMAD this week, and it is so easy to get swept up in the promises and dreams of fast easy weight loss! Your post is still hopeful, but it helps remind me that I may still stall, I may still gain... I just need to pay attention to why and keep on going!
I'm glad it helped! The first week will be rough, but stick with it and trust me, I gets a lot easier! It is a great sustainable program, and like @blambo61 said, there really is no telling what the scale is thinking. If you look at overall big picture, it is a loss, and a pretty big loss for 30 days. I can't wait to see where the next month gets me to!0 -
27 Feb 17 - 225.8
06 March 17 - 224.2
13 March 17 - 217.6
20 March 17 - 214.2
27 March 17 - 214.3
31 March 17 - 216
3 April 17 - 313.3
Back to Monday weigh ins, the 313.3 is the average of three times I stepped on the scale this morning. I did lose 3 inches off my waist during March, and everything fits better, so this IS working. I work out 3 times a week with barbells and dumbbells, getting increasingly heavier, so I am not sure how/ when that will factor in here. Overall I feel great, have little trouble maintain the IF program (although every once in a while I do want a bowl of cereal before bed).
I love the OMAD group and the accountability it gives!
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I don't know if heart rate tells how many calories we burn or not. If someone is in good shape their heart will be slower for the equivalent amount of power output than someone who isn't in as good of shape. Do they take that into account?
I don't really look at calories burned, mainly because I don't trust their algorithm, but also because I'm not tracking calories to do a deficit/surplus balance.
Heart rate is important because it's a good measure of the proper intensity of exercise for each of us as individuals. Cardio zone for a very fit person will look very externally different than cardio zone for a beginner or someone out of shape...but for their circulatory system it would be exactly the same intensity of exercise.
I think calories expended strictly as a measure of work performed would have more to do with body weight and range/speed of motion, but I'm not certain how relevant an accurate number would be, since BMR is a huge unknown and does indeed vary depending on diet and exercise. I think the unknowns are simply too large to depend too closely on calorie balance calculations.0 -
213.3 dear Jason, I think you are 213.3. WTG on your workouts!!1
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amflautist wrote: »213.3 dear Jason, I think you are 213.3. WTG on your workouts!!
I was going to say the same thing
Great loss this week!!! 
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Way to go Jason!0
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I don't know if heart rate tells how many calories we burn or not. If someone is in good shape their heart will be slower for the equivalent amount of power output than someone who isn't in as good of shape. Do they take that into account?
I don't really look at calories burned, mainly because I don't trust their algorithm, but also because I'm not tracking calories to do a deficit/surplus balance.
Heart rate is important because it's a good measure of the proper intensity of exercise for each of us as individuals. Cardio zone for a very fit person will look very externally different than cardio zone for a beginner or someone out of shape...but for their circulatory system it would be exactly the same intensity of exercise.
I think calories expended strictly as a measure of work performed would have more to do with body weight and range/speed of motion, but I'm not certain how relevant an accurate number would be, since BMR is a huge unknown and does indeed vary depending on diet and exercise. I think the unknowns are simply too large to depend too closely on calorie balance calculations.
My heart beats very slow is why I asked. I'm normally in the 40's somewhere and if I've been running a lot and rested and am fasted, it will even go into the high 30's sometimes. That is why I'm also skeptical of looking at heart rates for calorie expenditure like you. One interesting thing I've observed is if I do eat a lunch my heart rate will immediately go from about 48 to 53-55 or so. I guess that is the load of digestion on the heart.0 -
brendagaudette wrote: »amflautist wrote: »213.3 dear Jason, I think you are 213.3. WTG on your workouts!!
I was going to say the same thing Great loss this week!!!
I was a bit worried what to say haha. I don't even think its possible to gain 100 pounds in a week but was a bit worried hehe
Great loss2 -
27 Feb 17 - 225.8
06 March 17 - 224.2
13 March 17 - 217.6
20 March 17 - 214.2
27 March 17 - 214.3
31 March 17 - 216
3 April 17 - 213.3
For my sanity... Thanks everyone!!3 -
What I think that means is the "standard " estimates of max heart rate do not apply to you. One way to estimate max HR is 220 -age = MHR
My heart beats very slow is why I asked. I'm normally in the 40's somewhere and if I've been running a lot and rested and am fasted, it will even go into the high 30's sometimes. That is why I'm also skeptical of looking at heart rates for calorie expenditure like you. One interesting thing I've observed is if I do eat a lunch my heart rate will immediately go from about 48 to 53-55 or so. I guess that is the load of digestion on the heart.
I have read that this does not apply to a significant fraction of the population. Some are just faster, some slower, and that's normal.
If MHR cannot be estimated, it can be measured directly with a stress EKG. That test confirmed for me that 220-age works fine in my case.
Once MHR is known, however, the advice to exercise at 70-85% MHR for cardio benefits is the same. Anything over 85% had better be an interval, because that's just stress.
Here is a good reference: The Ultimate Fit or Fat https://www.amazon.com/dp/0618002049/ref=cm_sw_r_cp_api_ruN4yb98QZJCS0 -
What I think that means is the "standard " estimates of max heart rate do not apply to you. One way to estimate max HR is 220 -age = MHR
My heart beats very slow is why I asked. I'm normally in the 40's somewhere and if I've been running a lot and rested and am fasted, it will even go into the high 30's sometimes. That is why I'm also skeptical of looking at heart rates for calorie expenditure like you. One interesting thing I've observed is if I do eat a lunch my heart rate will immediately go from about 48 to 53-55 or so. I guess that is the load of digestion on the heart.
I have read that this does not apply to a significant fraction of the population. Some are just faster, some slower, and that's normal.
If MHR cannot be estimated, it can be measured directly with a stress EKG. That test confirmed for me that 220-age works fine in my case.
Once MHR is known, however, the advice to exercise at 70-85% MHR for cardio benefits is the same. Anything over 85% had better be an interval, because that's just stress.
Here is a good reference: The Ultimate Fit or Fat https://www.amazon.com/dp/0618002049/ref=cm_sw_r_cp_api_ruN4yb98QZJCS
Thanks, I am familiar with the heart rate zones and all. I'm not sure what my max heart rate is now though. When younger, I've measured my heart rate over 200 multiple times doing hard track interval sessions (in late teens and early 20's). Then, I could go a little over the 220-age guestimate. Sad now that I'm closer to 220-55 =165. I used to warm up doing a couple of 7:30 miles which was a very easy pace for me then, do a hard track session, then cool down with a 2-4 mile jog at about the 7:30 pace. I can not run a single mile now at a 7:30 pace. I also weighed 155-160 lbs then which helped a lot!0 -
27 Feb 17 - 225.8
06 March 17 - 224.2
13 March 17 - 217.6
20 March 17 - 214.2
27 March 17 - 214.3
31 March 17 - 216
3 April 17 - 213.3
10 April 17 - 212.5
Scale is going the right way, just a little slower. To anyone newer to this than me, trust me, it gets a lot easier. Yesterday for example, I took my girls to breakfast before church at the donut shop, not even tempted. After church, headed to Toledo for a birthday party, BK first, not even tempted. At the party was all the normal party food, pizza, chips, dips, cake, ice cream, seriously, not tempted. When I got home I fixed myself something from the fridge and went to bed, that was 10:00. So all day was places where normally I would have eaten, but made it through no problem!!4 -
You're doing so well. Putting yourself in temptation and resisting the urge! Donuts are my weak spot!0
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Outstanding! For me, having the decision of whether to eat simply taken away because I've already made the decision not to eat enables me to enjoy food-related events without feeling tense. With a "normal diet" I would be worrying about, and thus counting, how many calories or carbs was in everything.0
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Your success is so good to hear!! Wonderful! Your story about the donut shop and the party - not tempted, fantastic! You give me hope that I can do this too.1
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Great work here!0
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Good job staying on plan through those parties!!! 0
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You want it!1
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Trainwreck today, beginning with the movies at noon, then off the rails with eating. Reset tomorrow, ready for Easter.0
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Thats right, just reset and think of it as a splurge day...Joe said to make sure we dont have 2 splurge days in a row...I'm going to the movies today and I can't resist the popcorn so and it will be my meal for the day and maybe a Big Mac because I'm saving my splurge day for Easter 0
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Easter is a mandatory splurge day in my book no matter what happens today! Monday we can get with it. If your worried about it, you could go lower carb tomorrow and that won't have as much of an effect. I've done a splurge day every sat and would gain 3 and then would lose 4 the next week. It will come off with 3-good days of OMAD.2
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27 Feb 17 - 225.8
06 March 17 - 224.2
13 March 17 - 217.6
20 March 17 - 214.2
27 March 17 - 214.3
31 March 17 - 216
3 April 17 - 213.3
10 April 17 - 212.5
17 April 17 - 222.4 (new Scale ?)
So I am not sure what happened, but I will blame most of it on a new scale. I did have 3 days of bad eating, but I honestly don't think it was 10 lbs worth of it. Anyway, it is what it is, I am going to take a week off of lifting and just do some light cardio, stick to OMAD, and see what happens.
I did manage to pick up a used Landice Treadmill for the home gym last week, so I am petty excited about that!!
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Do you have anything around your home that you can test your new and old scales with? Ten pound gain in a week does seem impossible. You're doing really great though with your plan so far, congratulations!1
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wsandy8512 wrote: »Do you have anything around your home that you can test your new and old scales with? Ten pound gain in a week does seem impossible. You're doing really great though with your plan so far, congratulations!
I didn't even thin of comparing the 2, I will give it a try tonight.1 -
Early last week I went from 211 to 218. In retrospect, I was eating a lot of sodium (baking soda and lemon juice) to try to stop a gout attack. Also I was on anti-biotics and ate more meals. After 3-days of OMAD and low carb, I was back to 211. Follow the plan you said and see what happens. And check the scale!1
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You'll crack this! Even if it's just water from carbo snacking. It will come off quickly.1
