Ridiculous Meltdown And Strangely Horrible Exercise Results

Day 394

Despite reaching somewhat of a low point psychologically, I have still been very successful in weight maintenance with my current testing on one-hour running sessions. My starting weight was 77.4, and today’s starting mark was 76.8. So I have lost .6 kg over this testing period.

The results so far are especially encouraging because they include one full cheat day, a partial cheat day, and one full break day. And that break day was a complete disaster, where I rose from 77.0 to 78.4 kg. So even after that, I have lost weight again from that 78.4 high.

One thing I have noticed with this one-hour routine is that my weight fluctuates quite a bit even without considering the break day. It went down to 75.9 and back up to 77 before the break day. Then, I steadily got back down to 76.1 after the break day and then have gone back up to 76.8. Thus, keeping in mind that break days and cheat days are really bad for me, it seems that my weight has been fluctuating but mostly staying in the 76 range while doing these 60-minute sessions. It may go down into the 75 range a little or up into the 77 a little. However, my weight maintenance is successful in that it seems to balance out in the 76 range despite some fluctuation within that range. I suppose it could get worse and veer into the mid or high 77s. But that has not happened yet. The one 78 result was due to a break day, and I had no problem cutting that back down to the 76 range.

Today, I started at 76.8 and rose to about 78.0 at 4 in the afternoon. That was a good start of about 1.2 kg, including drinking water but also going to the bathroom. All in all, a little discipline should help me stay below a 2.0 kg increase today. I do not seem as hungry right now as yesterday.

I finished up all eats and drinks at 6 in the evening. Unfortunately, I rose more than expected and weighed 79.0 at that time. That is a daily increase of 2.2 kg. Still, that is only .2 kg over the daily guideline, and I am finishing early and feeling content enough to get through the night. I may or may not gain weight today, but this is not such a bad performance on my diet. There are about 17 hours before my run. That is plenty of time to digest the food in my system, but this is probably going to be another tough day by the time it’s all over.

Almost exactly 15 hours later, my weight was 77.9 kg. That means I lost 1.1 kg during that time period. I prefer it to be .1 kg per hour of natural burn without exercise. Although it is sometimes more than that for shurt bursts, the reality is it seems to average a little less than .1 per hour. And when the wheels really fall off like yesterday, it can be way less than that (lost only .4 kg overnight even when getting about 9 hours of sleep).

77.9 is not good enough to lose weight today yet because that leaves me with 1.1 kg more just to break even. But I still have my jogging session ahead of me plus 3 to 4 more hours of natural weight loss, including bathroom time.

Although my weight was fine as far as overnight results, it didn’t drop much at all after getting up. It was a little past 12, and I was still at 77.7. This almost certainly means that I will gain weight again today. It’s not clear what is going on, but I can’t do that much better as far the amount of food eaten. Additionally, my body is not at the right energy level to run hard today. I can just feel that is not going to happen. So I may actually finish in the 77 range by the time this run is over.

And the meltdown just keeps going. I had a decent run, finishing with a 140 heart rate. Yet, to my dismay, I only lost .5 kg. I haven’t a clue why it would be so low, but this has happened a number of times since I began closely tracking 60-minute running sessions. Because of this dreadful result, I finished today at 77.2 kg and gained .4 kg for the day. This is like total meltdown mode now. I was 76.1 and am now 77.2 even with no break days or cheat days. However, the 77.2 is still .2 kg below the starting mark of 77.4 for the testing period. So I am still slightly better than breakeven on 60-minute sessions even with break and cheat days.

Bottom Completely Dropped Out Overnight, But Good Run Helped Limit Weight Gain

Day 393

Sometimes, it is just too hard to stay below 2.0 kg. I am experiencing this today. At 5 in the afternoon, I had risen to about 1.8 kg (78.4 from 76.6).

It would be great if that were enough food for the rest of the day. But that is not happening at the moment. I am still a little hungry and am going to have to eat something. My plan is to try to limit this to no more than about 2.2 kg. That allows me .4 kg more food, and I’ll drink water slowly for a few more hours. Although that will exceed the guideline, the reason it is a guideline is because I simply can’t stay below this every day. I refuse to starve.

At 10 in the evening, my weight was at 78.5 kg, or 1.9 kg above the starting weight for the day. It was probably at a max of about 2.1, although I did not specifically measure it after eating a pizza. When I talked earlier about needing to eat more, I decided to eat a pizza. We are not talking some huge pie here. It was a whole frozen pie from the store, but the entire pie was only about .3 kg. I often eat pizza and do okay simply because I keep it to that small size. It’s enough for a good meal without overeating. And today, it was enough to cure my hunger pangs.

Something extremely weird happened overnight. I actually overslept and was sleeping about 9 hours. I literally gasped when checking my weight and seeing that I had only lost .4 kg in all that time. My weight was still 78.1. That is a shockingly low loss of only .4 kg in 10 1/2 hours. That’s a demoralizing result. It’s not that this has never happened. I did register a loss of only .4 kg overnight a while ago. But it’s very unusual, and I have no idea why that would happen.

I have 2 hours before it’s time to go running. This will still be a one-hour session because I don’t want to mess up my tracking. But I will actually be back to even if I don’t get below 77.4 kg, which was my starting point when beginning the 60-minute sessions.

Even 3 hours later, after going to the bathroom and giving some extra time for possibly delayed digestion, I only lost an additional .3 kg. My weight was still sitting at 77.8 kg. This is a complete disaster. I am about to go run and am still 1.2 kg over today’s starting weight. There is almost no way that I can even get down into the 76 range. As far as my run goes, I don’t think I have enough energy to run hard. So I am going to go and have a decent, pretty average session.

I can’t explain any of this. It is just nuts. But there is one good thing here. I started doing these one-hour runs, fully expecting to only break even. I was actually surprised to be able to lose weight. And I have even had a break day and a cheat day during this testing period. So what I may see is that I am still successful with these tests because I am still at least breaking even. Perhaps I will have to do some longer runs from time to time instead of always sticking to one-hour sessions only.

Starting at 77.8, I had a hard run and lost .9 kg. That was about the same yesterday’s results. But the terrible overnight results were just too much to overcome. I did lose .1 kg from going to the bathroom, which saw me finishing at 76.8 kg. That is a daily weight gain of .2 kg. That amount is almost a relief considering what happened overnight. So I have almost dodged this bullet and was just nicked a bit. Hopefully, I can reverse this for tomorrow.

Very Hard Run Helps Me Register a Slight Weight Loss

Day 392

I have gained .6 kg the last two days, with .1 2 days ago and .5 yesterday. 3 days in a row of weight gain is not a very common occurrence for me. And it starts to get very difficult to recover if a streak of daily weight gain goes into the 3rd day or longer. So while I don’t worry too much on a daily basis about possibly gaining a little weight, today is more important than just the average day. I would like to avoid that 3rd day in a row of weight gain.

At 4:30 in the afternoon, my starting weight of 76.7 had risen to 77.8. That’s a good start on the diet of only 1.1 kg with probably 2 small meals to go. Of course, I will also be drinking my usual coffee.

I had a little popcorn and a little cake today. But I don’t think I would call it cheating because it was such a small amount (probably about .2 kg all together). This is the kind of snack that I often have (sometimes multiple times in a week) because the amount is so small that it does not hurt my diet in any substantial way. This really small snack is different than yesterday, where the coke, by itself, was about .5 kg. In my experience, a snack of .1 to .3 kg, even if eaten daily, is not harmful. Anything above that, and it can start to hurt your weight loss or maintenance.

At 7:30 in the evening, my weight had gone up to about 78.5 kg and then 78.4 after using the bathroom. I could use a little more food, but this is all for the night because it’s time to sacrifice a little. My max weight increase today was about 1.8, which is way better than yesterday. However, my actual max weight is close to the same because I started today .5 kg heavier than yesterday. Still, this is good overall because I am finishing all my food earlier in the evening and have also eaten less than yesterday. I am focusing on these positives, and a run tomorrow should be good enough for me to lose a little weight since I have something like 15 hours until that time. There are no guarantees, but this is looking pretty good so far.

I woke up at 8 in the morning and weighed 77.3 kg. That was a drop of about 1.2 kg in 12 to 13 hours. This is a stark difference compared to yesterday, when my weight was 77.8 when waking up. It’s not totally clear what happened yesterday, but it may have just been that I had more junk food. At any rate, a gain of .5 or more does happen from time to time, often with no clear cause. As long as it is not happening frequently, then it’s probably not a serious problem. In my case, I am maintaining weight despite these occasional bad days. The downer is that it forces me to exercise almost every day.

At 11, my weight still showed a 77.3, which is basically impossible because I didn’t drink or eat a thing and also went to the bathroom. It’s possible that my tracking was a bit off at 8 in the morning since I didn’t really double-check.

I had one heck of a hard run, finishing at a 164 heart rate. I had also checked at the 40-minute mark and registered a 156. Yet, the results were very disappointing for some reason. The scale showed a during-session weight loss of .7 kg, for a final weight of 76.6 kg. That was also today’s final weight because it didn’t change after going to the bathroom. So I did lose weight today. But it was a puny .1 kg. Anyway, my usual philosophy that any weight loss is good still applies to today’s result. Weight maintenance is not like balancing a budget. You can do your best and still get less-than-expected results at times.

Gained Half a Kilogram Due Mostly To Poor Diet

Day 391

This was meant to be a typical day with no cheating plus a continuation of my 60-minute runs. It turned into a bad day on the diet portion of my weight maintenance plan. I had some coke and also ate a little too much.

I was up to about 78.2 kg at 6 in the evening. I then dropped to about 78.0 after going to the bathroom and rose to 78.1 when eating a meatball.

Shortly after the meatball, I ate some yogurt and went to the bathroom. That evened my weight back out to 78.1.

I am going to have one more smallish meal to finish the night. So I will be right around the 2.0 kg mark of 78.2. This is more than the past few days, but that’s hardly a serious problem. I don’t have a great chance of losing weight now. But that chance can’t come every single day.

I stopped tracking but still ate an additional small amount of food. So the only thing clear is that I went a little over the 2.0 kg mark. And the results were a complete mess when I woke up in the morning. My weight was still 77.8 kg, which was 1.6 kg over the 76.2 kg start.

This is the highest amount I have been at in a while after several days of not reaching the max guideline of 2.0 kg. However, reaching 2.0 is not necessarily a bad thing. Sometimes, I lose weight on days when going over 2.0 and also still gain weight when not reaching this guideline.

I also had a small coke that weighed about .5 kg. This, of course, is not helpful to dieting, and that weight is about 25 percent of my max guideline. But such a reward is necessary at times in my mind. Otherwise, I feel like I am missing some enjoyment in life. A coke is enjoyable to me. At the same time, it’s crucial to limit these rewards to a reasonable degree. For me, it’s about 3 times a month, including a small coke and usually a higher amount on one or two cheat days. Limiting such a reward to a 500 ml small coke on non-cheat days is a good idea. You don’t want to go crazy on such a day and drink 2 liters of soda pop.

Even though I am clearly going to gain weight even with a run, the plan is to stick to a one-hour running session. I am still in the process of testing this exercise routine, and some bad days are necessary to get a more accurate picture. I even have plenty of bad days when running for 90 minutes. So this is an unavoidable part of every exercise routine that I have ever tested since developing and using the Pentamize tracking system. Today, though, it’s pretty much just my fault for a little too much overeating.

I managed to drop down from 77.8 to 77.6 when going to the bathroom. And I finally got down to 77.4 for my final bathroom break before running. This should turn a holy disaster into just a typical bad day. Even with the additional .4 kg weight loss before exercise, I will still gain weight. But it will not be nearly as bad as I feared it would be. I guess I could go out and lose only .5 kg like the other day. But we will see.

Despite a strong run, I had an unexpectedly average result. I lost only .7 kg, dropping to 76.7. And even after going to the bathroom, it was a small pee and didn’t even drop me .1 kg. It was time to weigh in, so 76.7 was my official weight for the day. That made for a large weight gain of .5 kg, up from 76.2. I am now on a really bad 2-day streak of weight gain. Any amount of weight loss tomorrow will be fine for me. I just want to halt this downswing.

How To Reduce Exercise Instead of Taking a Full Break Day

Day 390

Here, we have yet another 60-minute day. I’d like to do an even shorter run soon. But the idea is to play it by ear by recording my weight before all exercise sessions and then seeing if a shorter run may be enough for me to at least break even.

My Pentamize book discusses this method in more detail. It’s just a hardcore way of tracking your weight and exercise that allows you to reduce the severity or duration of a session instead of taking an actual break day. So if you know that you need to lose .5 kg to break even, and your average session lets you lose about .7 or .8 kg, then you can estimate how much less you need to run or whatever kind of exercise you do to at least break even.

If your metabolism or diet is better than mine, then you can also use this method to determine when to take a break day. However, in my case, I can almost never break even without exercise. The reason is simple – I have tested this over and over and almost always gain weight absent exercise. There are exceptions, but that exception is actually bad for me overall. For example, if I grossly overeat on a Tuesday, then I will sometimes lose weight on Wednesday. But that’s because all the excess weight from the day before is coming off due to the normal process of digestion and calorie burn. But this situation is actually harmful to weight loss because the amount lost without exercise on Wednesday is generally less than the amount you gained on Tuesday. Thus, while that Wednesday looks good in a vacuum, the problem is the combined result on Tuesday and Wednesday is still a disaster. This is no way to lose weight.

Absent these kinds of odd situations, I must exercise on most days. So instead of going for a full break day, it is at least possible to do some hardcore Pentamize weight tracking and reduce the amount of exercise when possible.

Another thing you can do if break days hurt you as bad as they hurt me is to reduce your amount of exercise even if it results in some degree of weight gain on that particular day. To do this, you want to go some days where you lose weight overall, tally up those results, and then determine how much you can give back by reducing exercise on a particular day. Here’s an example:

1. You start at 100.0 kg.
2. Over several days, you lose .5 kg. So you are now 99.5 kg.
3. You can now give back .5 kg. And while you will gain that, at least you are back to 100.0 kg. So it’s like a reset, but you get a partial break in the process.
4. Let’s say you usually run an hour and lose .7 kg during that exercise and average a very small daily average weight loss of less than .1 kg.
5. You wake up one morning to go running and weigh 100.2 kg (this always happens before you exercise for the day, and then the weight comes off before the final weigh-in due to exercise).
6. If you lose the normal .7, you would be right back at 99.5.
7. You feel you need a little bit of a break. So you run for 30 minutes and lose .4 kg.
8. In this case, you are now at 99.8 kg. So while you did gain some weight on this day (.3 kg), you are still below the 100.0 kg mark. This gives you a semi-break day without causing too much weight gain.

I am now switching to my daily summary. Keep reading for that.

Today, I got off to a very good start on my diet. I began at 76.1 kg and then rose to 76.9 after the first 2 small meals. It was about 1:30 in the afternoon. So while I have a long day ahead of me, my weight is looking great so far.

I had about .1 kg of meat and strawberry smoothies at about 4 in the afternoon. That raised me up to 77.6 kg, or 1.5 kg over the starting weight. I guess one more smallish meal will be enough to get through the rest of the day.

After one more meal and some lemonade, I rose to about 77.9 kg, which means my max today is about the same as yesterday.

My overnight weight drop was poor this time. I woke up and weighed in at about 9 in the morning and was still sitting at 77.2 kg. This amount is roughly .3 kg more than yesterday at the same time. I am a bit constipated today, and that could be the reason. But who really knows the exact biological reasons? It’s impossible to say, but I am probably in the ballpark of being able to break even. Besides, I have lost so much weight lately that my body may be due for a slight weight gain.

Even though I had a pretty hard run, the scale showed that I only went down .7 kg, which was a drop from 76.9 to 76.2. I figured that my weight would drop at least .8 kg because I finished at a heart rate of 144. But for whatever reason, the results just were not that good. Since I was weighing in a little bit later than yesterday, I decided to call it a day at 76.2 and record a slight weight gain. I was kind of expecting that, anyway. There is just no safe and healthy way to keep losing every day, especially when I am actually in weight maintenance phase. Besides, a gain of only .1 kg is not exactly a tailspin. You just want to avoid seeing that on multiple days in a row or a few times a week. That coudl suggest a problem with your plan.