OMAD KETO Warrior - Daily Journal
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06/06 - 201.40 (OMAD Day 71) *36g Carbs* Not too bad actually. My goal was to hold the progress made on the loss from the 42 hour extended fast and minimize the bounce the following day. I think we can say that has been accomplished. The last time I went through this cycle (after eating 4X) I actually netted an additional loss the next day. The difference here is this past fast resulted in a full 2.0 lb loss where the previous one was only 1.6 lbs. So again, about what I had hoped for.
Today I will break this 30 hour fast with my 0g carb "go to" meal at around 1;00 PM. This will consist of 6 ounces of Rib-eye, 4 eggs fried in 1 pad of butter, and a tin of sardines. Typically this results in further losses. By going with a smaller meal like the 4X over a big 1,800 calorie meal that I have eat sometimes it seems to control how much I give back from the extended fast. I am going on vacation soon so I want to be super focused with my schedule to see what I can do.
BONUS COVERAGE: I went ahead and planned out my fasting schedule for the next couple weeks and broke down the time I spend digesting food (typically 12 hours after completing the meal), the time I am truly in a fasted state, the times that I break my fast, and days that I won't consume any food on that day. This was really helpful to me in looking at the big picture and really just how long I spend in a fasted state. I have stretches that are really quite long (30+) before consuming my next meal.
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That is a great spreadsheet. It is good to have a visual of the time in the fasted state knowing you are actually burning through and melting away fat during these timeframes.1
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I like doing the spreadsheet thing too! Nice job. Do you find it hard to fast at the end of the day and go to bed hungry? Are you working out? If so when? I've kind of hit a plateau and am stuck at 210. I find it really hard to get below that. I'm working out in the mornings and am going to keep doing that and am considering eating my meal in the mornings but I'm still not sure about it. I may give it a try. That would mean I'm working out in the mornings in my longest fasted state which might make me bonk though. Maybe I can still recharge glycogen during the night possibly while sleeping and not using as much energy. Probably not.0
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I like doing the spreadsheet thing too! Nice job. Do you find it hard to fast at the end of the day and go to bed hungry? Are you working out? If so when? I've kind of hit a plateau and am stuck at 210. I find it really hard to get below that. I'm working out in the mornings and am going to keep doing that and am considering eating my meal in the mornings but I'm still not sure about it. I may give it a try. That would mean I'm working out in the mornings in my longest fasted state which might make me bonk though. Maybe I can still recharge glycogen during the night possibly while sleeping and not using as much energy. Probably not.
Let me try to answer your questions:
1- do I find it hard at the end of the day?... To be very honest I believe the fact that I gave up sugar nearly 70 days ago now has resulted in me never having that strong hunger pains like I did when I was eating carbs. I know some people are not going to like to hear that but it really does make extended fasting bareable.
2- am I working out?... No not a minute on a treadmill or a single weight lifted. I refer to that as phase II of my program. I have an athletic background and at times have been a bit of a gym rat but I decided there was no need to try and build muscle with all this fat to lose. I am getting eager to get back to the gym but when I go back I will go back as the ripped guy not the barrel chested guy.
3- Regarding when to eat.. I played around with this a lot and my straight OMAD plan has me eating at around 1:00 which also helps to your other question about being hungry at bed time. I'm still pretty full at my bed time around 9:30.
4- Regarding plateaus.. that spreadsheet I believe is a "plateau buster" as it mixes things up so much there is no chance for your body to get into a rut or routine. Always mixing it up.1 -
Thanks1
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I might as well try your plateau busting plan this month. It looks really promising. Looking forward to your updates
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06/07 - 201.60 (OMAD Day 72) *0g Carbs* As I finish up my 2 feeding days heading into the already in progress 42 hour fast today I noticed that it really does not matter if I eat a bigger meal (<1,800 calories), or keep it closer to 1,200, as I do normally after breaking the fast, the end results are the same. In both cases I come back to being .20-.60 from my low after that fast. I would not have expected that and is a nice data point to keep in the back of my mind. Psychologically speaking it seems more significant as the bigger meal leads to a big bounce up the next day, but in both cases I settle back down to the same place heading into the next 42 hr fast.
This is Wednesday and as you can see from the spreadsheet this is a "No Eating Today" kind of day. I feel fine going in as again, you can see from the spreadsheet I am already in a fasted state since 2:00 AM this morning. These days are significant in that I end up in a fasted state for 30 hours before breaking my fast tomorrow morning. I believe it is on these days that I am able to dip deep into the fat reserves to release fat that my body normally would not have the time to tap into. I can see the results of this in where I am losing fat this time. It is noticeably different than in the past.
I don't anticipate any issues as I feel fine (energy wise) with what reserves I have in the tank today. I have been experiencing some cramping in the toes and bottom of my feet the last couple nights. I attribute that to not getting in the normal amount of Lite Salt into my meal. I don't use that for the 4X meals but will take it next time to sprinkle it on. I sprinkle that on everything, including the sardines. Sprinkle is not a good word to describe it as I literally cover every ounce of that plate liberally with Lite Salt. I find that is critical to my energy level and overall well being.
Thought of The Day - "Ask yourself what is really important and then have the courage to build your life around your answer." - Unknown, but very insightful
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I gave up sugar when I started with a fasting regimen over 9 months ago. I tell everyone that I now feel that this was probably the most important dietary change I've made. It does seem to make the fasting easier, and it has really given me an even feeling. No spikes, highs and lows, wild cravings, etc. I run on an even keel all day long.hjstewart40 wrote: »Let me try to answer your questions:
1- do I find it hard at the end of the day?... To be very honest I believe the fact that I gave up sugar nearly 70 days ago now has resulted in me never having that strong hunger pains like I did when I was eating carbs. I know some people are not going to like to hear that but it really does make extended fasting bareable.
Congrats on your consistent progress.
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Salt is necessary for keto from what I read so I can see why you need it. Good luck!1
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06/08 - 199.80 (OMAD Day 73) *0g Carbs* 42 HOUR FAST NEW LOW! I never thought I would look at this day and be thinking "wow that sure escalated quickly". If someone would have told the fat me at 230 lbs that in just 73 days I would be in One-der-land I would have thought they were full of it. Yet here I stand with another bar conquered and a huge milestone tagged. I say tagged as I know with my 2 feed days of feeding that follows I should expect to see a bounce up a bit and more than likely back above the 200 line. However, I also know that with the next 42 hour fast, which according to the spreadsheet is Saturday, I will bury the 200 needle once and for all on my Sunday weigh in and never to look back again.
In the mean time I will enjoy this moment, I will give thanks to all the supporters out there as I appreciate this more than anyone can imagine. I am so grateful for finding Joe's channel, and this OMAD way of life. It proves that with a great plan, a little determination and focus that never wavers all things are possible. I read a very simple quote that I really love that says "what you water grows". For these past 73 days I have watered this idea of OMAD and intermittent fasting and today I see that effort of my ways in full bloom.
A very rare sighting indeed. The last time I saw this number on a scale was well over 10 years ago.4 -
Very happy for you and welcome to "Onederland"! Isn't it great?1
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Nice! Congrats.1
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Wowwww! Welcome to Onederland you did it! 1
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Ladies and gentleman, we have a new Onederland resident!
Your giftbag and resident card are on their way!2 -
Woohoo!!! Congrats on making it to ONEDERLAND 1
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ONEDERLAND!!!!!!!! SO EXCITING!1
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arguablysamson wrote: »Ladies and gentleman, we have a new Onederland resident!
Your giftbag and resident card are on their way!
I'm just checking out the neighborhood today but I plan to take up permanent residence on Sunday.
Seriously though Joe, thanks for all you do here. I watched every video on your channel and your "matter of fact" approach to this really hit home with me. I really appreciate you taking the time to leave that legacy for all of us to follow.0 -
Great job, I know what a milestone that is.
I'm hoping to join the club next month.1 -
Congratulations. You are such an inspiration. Welcome to Onederland!!1
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06/09 - 200.40 (OMAD Day 74) *36g Carbs* I very much expected this small bounce today which is why I refereed to my visiting into "onederland" as a "tagging" and not fully embracing the notion that that bar had been conquered. If you look at any of the previous bars (5 lb increments) that I conquered the pattern is the same.
STEP 1 = Break under the bar after an extended fast.
STEP 2 = bounce back up above the bar after a couple of feeding days
STEP 3 = Take the bar out completely never to see it again after the next extended fast.
As unpredictable as the body can be this methodology has been as consistent as clock work for me these past couple of months. I think the fact that I'm not dealing with different variables like meal and food choices, fluctuation in amount and what liquids I consume, level of activity or not (as I have not factored activity into the equation at all at this time and therefore do not rely on it for weight loss or maintenance of loss), what medicines or other chemicals I ingest that could result in my body retaining water. With all these constants in my favor it has been easier to predict how my body will react after each day.
So today I will break my 30 hr fast with a "go to" meal at 1:00 PM which should result in a small bounce or staying the same. This should then set me up for taking out the 200 bar after my 42 hour fast on Saturday. That is the plan I have before me anyway which aligns with the spreadsheet I shared a few days ago.
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You'll be back into Onederland soon Im sure, you're very dedicated!!! 1
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Oh this is nothing. You are going to bid goodbyes to 200's tomorrow
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mikseyniha wrote: »Oh this is nothing. You are going to bid goodbyes to 200's tomorrow
Well Sunday for sure
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Great documentation, appreciate it. I like your method of mixing things up. Have a question about the burrito bowls. I looked on their website, they don't have them, do you have to ask for them to be made? And do you find them to be salty, causing water retention? I'm trying to find go-tos like that and they are right across the street from work. I'd have to buy it on the way in and warm it for lunch, but those look good!0
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Thanks for the comments. Let me try to answer your questions.Great documentation, appreciate it. I like your method of mixing things up. Have a question about the burrito bowls. I looked on their website, they don't have them, do you have to ask for them to be made? And do you find them to be salty, causing water retention? I'm trying to find go-tos like that and they are right across the street from work. I'd have to buy it on the way in and warm it for lunch, but those look good!
1- I only recently found out that asking them to give you the burritos in a bowl is a something they support. I now see a lot of people requesting this just as they are asking for the burger without the bun at places like Wendy's and McDonald's. Enough people are requesting these modifications now that it is not see as abnormal. So don't be afraid to just ask "give me a Chicken Breakfast Burrito in a Bowl, without the tortilla". I would bet they have done it many times before.
2- Regarding the calorie content, for that I turned to MyFitnessPal where I found others had already entered the bowls into the system. Each Chicken Burrito Bowl is listed as 250 calories X 2, and each Sausage Burrito Bowl is listed as 340 calories X 2.
3- Regarding do I find them salty. In fact just the opposite. So much so that I took my "Morton's Lite Salt" with me the last time and sprinkled it on each and every bowl. Remember keeping your salt intake up is critical to those that are fasting. Not enough and you soon find your self crashing with no energy and feeling lethargic. I use that on everything I eat.
Hope that helps!0 -
06/10 - 200.00 (OMAD Day 75) *0g Carbs* I'm very happy with this number today as once again I come back down to between .20 and .60 of my extended fasted weight of 199.80. This sets me up nicely to take out that 200 bar completely with the results of my 42 hour fast which ends at weigh in tomorrow morning. It's pretty cool that I hit the round number of 200 on my 75th day of OMAD, which by the way also marks 45 lbs gone with about 25 more to go. All nice round numbers
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Thank you so much for the information & congrats!! You're about to bounce out of the 200s for good!!1
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06/11 - 198.60 (OMAD Day 76) *0g Carbs* I was off by .20 of my estimate as I thought I would come in at around 198.40 based on previous sessions. I think it is safe to say I have now conquered the 200 lb bar. Even MyFitnessPal recognizes this by now showing the bar in my graph. They did not show it when I tagged it the other day. It's like they said hey, when you seriously take this thing out then we will bother showing it
I am so thankful for this day as today I feel I truly can forget about putting that 2 in front of my weight. I still have a ways to go but this is semi-uncharted territory for the past 10 years. What is even more amazing is when I move down into the 197's this will be a number I have not seen in 30 years! I would be kidding if I said there was not level of anxiety as I move into this new range. Still I see the changes in the mirror and I know I still have some work to do. So very grateful for all the support as I continue my journey forward.
For now I am heading over to waffle house to break this fast and get me a nice T-bone steak with grilled mushrooms & onions and some cheesy scrambled eggs. Life if good!
NEW FASTING SCHEDULE: I posted my Fasting schedule for this upcoming week as well. I like that there are really only 2 days this week of no eating as I feel I need to add to the reserves in my tank a bit. I managed to stay 100% true to last weeks spreadsheet and I see no reason why this week will be any different.
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Awesome job. Your permanent onederland license has just arrived and you can now throw the temporary one away. You are such an inspiration. I look forward to reading your journal just as much or maybe even more than posting and viewing my own. Keep up the good work. I have done a fasting schedule as well after being inspired by yours. By following my new schedule, I was able to post a 4 pound loss this week. Here's to reaching our goals.
- Tracey2
