Took An Unexpected Break Day And Gained 1.4 KG

Day 379

One of my main rules when having a cheat day like on Day 378 is to not take a break day at the same time. So I like to exercise to at least burn off some of the extra calories. Of course, they can’t all be burned off in the same day if you have big cheat day. But it helps to burn some of it off right away.

Another thing that I have historically done is to start a recovery period the next day. This time, since I have already been testing 60-minute workouts, it felt like a good time to continue instead of doing a really hard recovery. I am in no rush, anyway. So it’s still a recovery, but a slow, methodical one.

That usual plan did not work out for Day 379. I was researching some stuff and just couldn’t get my mind into exercise mode. Frankly, I don’t take enough breaks, anyway. So I was happy enough just taking a one-day break from running.

Despite needing a break, it does take its toll temporarily. I ended up at a weight of 78.4 kg, which was a daily weight increase of 1.4 kg. This sounds ridiculously high. But this is my life. If I eat like I am going to exercise but then don’t exercise, that is virtually always going to result in a large weight gain. The good part is that I have a good method for recovering from such a bad result. Read the Day 380 blog for that method.

It didn’t help that today was actually a partial cheat day. I mean, it wasn’t that much out of the ordinary. But I had some coke and other tasty but crappy food. My weight got up to approximately 79.2 kg. At that time, I was expecting to work out in the morning. So this seemed decent and was about 2.2 kg above the starting mark of 77.0.

My usual procedure is to not eat or drink anything until after running in the morning. However, I had a very small snack and quite a bit of water in the morning. And at some time in the morning, I decided that the workout just wasn’t going to happen. So I did a weigh-in at 78.4 kg and called it a day. That is how I ended up gaining 1.4 kg overall on this break day.

Under my current schedule, which is doing a morning workout and then doing a final daily weigh-in only minutes after the workout, the results are going to be bad unless I plan in advance to take that break in the morning. That is because I eat with the plan to run at the end of the day and burn off all those calories. Granted, it’s actually water at the time, but I am not making that point here. I am saying that eating a regular full day’s worth of food but then not exercising as expected naturally results in a weight gain unless you are someone who normally does not gain weight without exercise. I am most definitely someone who does gain weight without exercise on a typical day. So a weight gain of 1.4, while bad, is pretty much inevitable for me on a day like this. It may be more or less than that. But it’s bound to happen.

I have discovered that I can often recover a very large amount the day after a break day. Read tomorrow’s blog post on how I do that.

Gained Exactly 1.0 Kg On Cheat Day

Day 378

My wife was having some friends over for lunch. And this is usually when I decide to take a cheat day. So that’s what today turned out to be, and the results were expectedly pretty bad. I gained 1.0 kg despite having a one-hour running session.

Despite gaining weight here, I am still happy because of my new-found ability to either lose weight or at least maintain with 60-minute runs. And these are not high-intensity runs, which is very important for me because I just don’t have the joint health (knees and ankles), lungs, or frankly even the desire to keep up a schedule of high-intensity running. So it must be medium intensity.

Because this was a cheat day, there was no way to stay close to my new guideline of 2.0 kg for daytime weight gain. I actually went up about 3.4 kg this time. That was due to an increase from 76.0 to 79.4. While substantial, I have gained a heck of a lot more than that on some cheat day. So 3.4, which is about 7 pounds, is not as bad as it sounds if you have not ever actually weighed yourself throughout an individual day. This includes drinks, which can greatly increase your weight in just a matter of hours. I actually recently gained 9 pounds in the middle of one day on a cheat day.

A lot of weight you gain from pigging out is just going to fall off overnight while you sleep, although results obviously vary. In this case, my weight went down to about 77.8 kg before starting my run. So it had dropped 1.6 of the 3.4 kg overnight plus a little extra time before running.

A cheat day plus a break day can be really bad and is obviously not recommended. In this case, I ran and lost about .8 kg during that session. So that dropped me to 77.0, which was also my final weight for the day. So what was a max increase of 3.4 got reduced to 1.0, or a little more than 2 pounds. So while the max was a substantial 7 pounds, you can see that sleep plus exercise can lower that dramatically in the same 24-hour period. In this case, the 7 pounds became 2 pounds, meaning I lost 5 pounds from sleeping and exercise. With no exercise, it still would have been a loss of close to 3.5 pounds. The extra lost from exercise, though, is very helpful in reducing the time needed to recover from a cheat day. That is why it is so good to at least exercise if you are going to have a cheat day. If you don’t, that could end adding several days to your recovery period, depending on the situation.

As has happened a lot lately, it seems like it’s going to be pretty difficult to stay really close to 75.0 on a regular basis. I get down there and then have to take a break or something. Then, it’s back to recovery. But for now, I am going to stick with 60-minute workouts after one break day. Normally, I don’t take a break day after a cheat day. But something was telling me I needed it. You can read more about that in tomorrow’s blog post, which is Day 379.

Final Result Today:

77.0 kg and gained 1.0 kg from a start of 76.0

How I Dropped 1.1 KG Even When Eating a Pizza

Day 377

In this blog post, I will be talking about how I was so successful yesterday. I lost 1.1 kg on a day where I ran for 60 minutes and even ate some pizza. It’s hard to beat that, ain’t it? It was sweet as heck. However, there is no way I could do this every day. It was a special result – in fact, a clear record for my 60-minute days and about as good as my best days with a 90-minute workout.

First, let me talk a little about today’s progress. I started at 75.9 kg, and my weight was a respectable 77.1 at 5 in the afternoon. At that time of the day, I was planning on having some smoothies in a couple of hours. I decided it was best to sacrifice until that time because I could end up eating too much if I eat again before the smoothies. If I naturally lose about .2 kg by that time, that would set me up really nicely for possibly another great 24-hour period. However, this would be a bonus but is certainly not necessary. Today, I drank more water than yesterday to rehydrate. That will probably end up raising my max above yesterday’s 1.4 kg. This is fine because 1.4 is far below my 2.0 guideline. That guideline remains in effect for today, as well.

When finishing up the smoothies and a little meat, I rose up to 77.7 kg, or an increase of 1.8 kg. As expected, that was more than the 1.4 from yesterday. But at the same time, it is below the 2.0 guideline. This may set me up for another good weight loss. But it’s hard to say because I finished eating at about 8:30 at night. So it depends on how fast my body digests the food. Smoothies typically go fast, but we’ll see.

The overnight weight loss didn’t go well at all. Even though I had dropped to 77.5 before sleeping, I was still 77.1 when waking up. The phrase “what a difference a day makes” definitely comes to mind here. Despite a pretty good diet day and maxing out at 1.8, I am in trouble of gaining weight even with a 60-minute run. However, this might just be the result of the body retaining more weight because of yesterday’s crazy result. Like I said, I knew that yesterday was unrealistic, and no one would need to lose that kind of weight indefinitely, anyway. I was just happy to finally have one day breaking even before starting the exercise routine. But as can be seen from today, that is not going to be possible all the time without a crazy level of near-starving. Yesterday, I maxed out at 1.4 and broke even before running. Today, I maxed out at 1.8 and was a full 1.2 kg when waking up. This might get down to .9 or something before runnning. But it’s certainly not going to get close to breakeven or even .4 (1.8 is .4 more than 1.4).

I actually had a very good run result, dropping 1.1 kg. Although that put me at 76.0, I had to end it there for the day due to scheduling. Perhaps I could have broken even, but I am recording a weight gain here of .2 kg. Still, that’s hardly bad coming off a record day.

Now, I will summarize why I think I was so successful yesterday despite eating a pizza. First, the pizza was one of those at the store that weighs about .3 kg (about .7 pounds). So we aren’t talking a huge pizza here. But it was not one of those mini pizzas, either.

The second factor is obviously that my weight only rose 1.4 kg. Clearly, that is small enough that some weight loss is highly likely.

Of course, running an hour also helps. Without the run, I would have pretty much exactly broken even. But the exercise took it from breaking even to being a record for days involving a 60-minute jogging session.

The final obvious factor is that I finished eating most of the food early in the afternoon. So that gave me something like 18 hours for digestion to take its course before I had to run and then weigh in.

It also helped some that I peed right after the run and lost an additional .2 kg or so. By that time of day, I often don’t need to go the bathroom anymore. So that .2 is an additional loss that I often don’t see in my Pentamize tracking.

As you can see, it takes a lot of positive factors and some luck to have the kind of day that I had yesterday. It’s literally the best I have ever done on a 60-minute-workout day.

To turn around today and gain .2 kg even though my max increase of 1.8 was only .4 more than yesterday shows how results from day to day can be wildly different. The difference in these days is .9 kg when you track the drop from max weight to final result (1.4 down to weight loss of 1.1 kg, compared to 1.8 down to a gain of .2 kg). That is, I dropped 2.5 kg yesterday and 1.6 today. It’s hard to explain such a big difference, but the key for me is that experience shows me that 1.8 is probably good enough for an average weight loss. That’s good since there is no way I can do the 1.4 all the time (it’s not quite enough food on a daily basis).

Best Day Ever With a 1-Hour Exercise Session

Day 376

I have just completed 2 disappointing days that both included one-hour jogging sessions. The best thing I can do today, though, is to just stick with the same thing and hopefully get better results. This will also be a one-hour exercise day.

A comparison of the past 2 days shows how unpredictable weight loss and maintenance can be. The first day, I did great on diet by only increasing my weight during the day by 1.7 kg. Despite that, I had a bizarre run result and ended up only breaking even by the end of that daily period. Breaking even is usually not a disappointment, but this one was so strange that it gave off a little bit of that feeling.

Yesterday was bad because I ate more and increased my weight by a max of 2.6 kg. Now, you might think that would put me at a huge disadvantage of about .9 kg since 2.6 is .9 more than 1.7. Yet, by the end of the day, I had gained .3 kg. One of the things that helped me is that I lost 1.0 kg during the run instead of only about .7. I can’t even begin to understand why this kind of difference occurs. But it helped me avoid a really bad day, and the .3 kg increase seemed almost like a relief. It could have been way worse.

Today, I am off to a good start. At 1:30 in the afternoon, I had only increased to about 77.7 kg, or a .8 kg increase. So the goal for the rest of the day is to eat only as much as I need to, without any eating just for comfort only. However, I didn’t eat for comfort yesterday. I legitimately felt like I needed more food for added energy to get through the day. Hopefully, I won’t feel this need again today because it would be good to have a little weight loss after 2 poor days.

At 4 in the afternoon, my weight had gone up to 78.3 after eating a pizza, drinking some water, and nibbling on a little bit of other stuff. That is still only a 1.4 kg increase. One more pretty small meal or 2 even smaller meals would set me up very nicely for a run in the morning. It seems possible at this point to limit my increase to 2.0 kg. At any rate, it looks like it will be well below yesterday’s excessive 2.6.

At 6, my weight had actually gone down .1, to 78.2 kg. That is only 1.3 kg over the starting weight. I didn’t even feel that hungry at this time, but I felt it was proper to eat a little something just to avoid possibly getting overly hungry later. Probably the best approach in this situation, at least for me, is to eat 2 small snacks the rest of the night. That would almost guarantee a big weight loss tomorrow morning. By “small snack,” I mean approximately .2 kg.

When I finished eating at about 6:30, my weight was actually 78.1, or only 1.2 kg over the starting mark. I presume that was because I ate only a small amount and also had gone to the bathroom. This is the best I have ever done in terms of diet, keeping in mind that it is my policy to not starve. Of course, anyone who starves would gain nothing. But that is not healthy.

At about midnight, I had dropped a lot to about 77.5 kg. And although my weight lost during sleep was only .5 kg, that was enough to drop me down to 77.0 kg at 8 in the morning. So over that previous 14 hours, I lost 1.1 kg. And that was before running. This is going to be a monster weight-loss day even if I have a fairly poor exercise result. In addition to that, I need to go to the bathroom before running.

I will be summarizing what happened today in tomorrow’s blog because this is a special day. Even though I am going to exercise, it is extremely rare for me to be at breakeven or actually even lose weight before the exercise. In my Pentamize tracking, I have only seen this a couple of times. There is good and bad to this. I can tell you that there is likely no way I could do this on a daily basis. As someone who is prone to gaining weight, it sounds good that you might be able to break even or lose weight even without exercise. But the fact that I can’t personally do this every day is actually a good thing in some ways. This will be explained in tomorrow’s blog.

I had a decent result for the run this time, losing about .9 kg. Before jogging, I had broken even for the day already by hitting 76.9 kg. So this run dropped me to 76.0 kg. And after finishing up the day in the bathroom, I got down to 75.8 kg. That made for a huge daily weight loss of 1.1 kg. And that was with a 60-minute run, not a 90-minute or 2-hour session. Of course, the big reason for this success was my diet. The exercise was obviously required, too, though, to get this kind of weight loss.

Oddly enough, this is the actually the lowest weight I have been at in months. Even with several weeks of 90-minute runs after vacation, I never got down to 75.8. As explained, I am going to go into a lot more details on this special day in tomorrow’s blog. That is the blog post for Day 377.

Gained a Little Weight Today, But My Diet Guidelines Appear To Be Adjusted Appropriately

Day 375

After rehydration and my first fairly big meal, I was up to about 78.3 kg. That, by itself, had already placed me 1.7 kg up. However, it was a pretty satisfying first meal that also gave me plenty of water to get rehydrated.

At 1:30 in the afternoon, I had dropped back down to around 78.1 kg. That was about .5 kg below the 2.0 kg goal. That is, if I plan on running only 60 minutes, then my goal should be to keep my weight at or below a max of 78.6 kg. It may have to go over, and, like yesterday, it can occasionally max out below that. But if it goes too far over 2.0, there is a substantial risk of gaining weight even with a 60-minute running session.

My diet got out of control today, but it may just be because I ate so little yesterday. The thing is that yesterday should have been a great day with weight loss instead of a breakeven one. But for some reason, the run result was really bad. Everything else was good, but that run result ruined it.

Now, coming into today, I am just a lot hungrier. I rose to about 79.2 at 4 in the afternoon. That was already an increase of 2.6 kg. This is now completely out of control if I am only going to run one hour. So I have to put the brakes on now even if I get a little hungry later. This could be a total disaster, depending on whether this weight comes off fast throughout the day and overnight.

By 8:30 at night, I had slowly drifted down to about 78.9 kg. Yesterday’s weight at bedtime was around 78.3 kg. So while I am way over now, there is hope that this number will keep steadily dropping throughout the night and while sleeping. It would also be nice to lose more weight when running in the morning.

Well, things just didn’t go as desired overnight. I slept about 9 hours and still only lost around .6 kg. I dropped from 78.7 to only 78.1 kg. In the 15 hours or so from 4 in the afternoon to 7:30 in the morning, I dropped only 1.1 kg despite not eating or drinking anything else and also getting plenty of sleep. Some days just can’t be salvaged because the body does not cooperate.

After my scheduled one-hour jog, I weighed in at 77.1 kg. That was a weight loss of 1.0 kg during the session. With only about an hour left until official weigh-in time, this is going to be another day with weight gain. Of course, this is not a surprise considering the 2.6 kg weight increase. I may break even or even lose weight with a 2.3 or something, but a 2.6 is major trouble. My 7-day-test result of .8 kg lost is looking like it may be better than average. But that’s okay. I am still just looking to break even overall with 60-minute exercise sessions.

I went to the bathroom and then finished up at 76.9 kg. That result, although bad, is kind of a relief. I was afraid it was going to be a lot worse. A gain of .3 kg underscores the fact that the increase of 2.6 is what really hurt me. It’s just too much for me personally if I plan on running for one hour. If it had been 2.3, I might have broken even (it’s hard to say for sure because there are too many variables involved). So today is actually kind of reassuring in the sense that it shows that my 2.0 guideline is looking more correct as time goes by. I strive for 2.0, knowing that it can’t be reached every day. But if I try for it every day and average close to that, then I should be able to maintain my weight running 60 minutes on a regular basis instead of 90. Perhaps I may be forced to run extra from time to time. But if it’s only once or twice a week, that’s much better for me than having to run 90 minutes almost every day.

In 9 days of 60-minute runs, I am now still under .5 kg, for a small weight loss that is averaging less than .1 kg per day. But just being in the positive is good enough. I know that I will have to run extra if I have cheat days and the like. However, just the fact that I can reduce sometimes and probably more than 50 percent of the time is a huge mental load off of my brain.