I was somewhat alarmed today after the first meal and drinking fluids to rehydrate from the run. From a run finish of 78.1 kg, I rose back up to 79.6. I had a decent-sized breakfast, but it wasn’t anything huge. However, this includes drinking water, tea, and coffee. So a large percentage of this fast weight gain is probably due to that. I only went to the bathroom once before weighing in at 79.6. My starting weight today (before the run) was 79.1 kg.
Today, the recommended max weight is 79.9. And that is the maximum just to expect to break even (at least if that is my weight at bedtime). So I could be in some trouble today, but it’s far too early to say what is going to happen here because I could drop a lot as my body uses the fluids that I drank after exercising.
Strangely enough, my weight appeared to be stuck in place. I was still about 79.7 a couple of hours later. Sometimes, it is possible to go 3 or 4 hours and hardly lose any weight even though the average for me appears to be a little under .1 kg per hour during non-exercise time. However, I also need to go to the bathroom and will check after that. It may suddenly drop me quite a bit. But unless things turn around quickly, I am in trouble today because I will have to eat another small meal soon. I don’t like going 4 or 5 hours without eating anything at all. This seems to cause me to get too hungry and sometimes overeat.
After hitting the head, I dropped to 79.4. This still seems like it’s too much. It is imperative in this situation to eat small meals. It’s the only way to definitely avoid accidentally going over the daily breakeven point of 79.9.
For my second meal, I had some broccoli and a pretty small amount of meatballs. After eating that and going to the bathroom, my weight was back up to about 79.7. That was a successful small meal. Unfortunately, vegetables don’t seem to fill me up. So I may get hungry again too soon. Nonetheless, I am currently slight below the breakeven point of 79.9. Recall, however, that I am trying to be well below this at bedtime since I am in a recovery period.
This is just turning into a weird day. It seems that water is staying in my system, and I was up to 79.9 before the last meal. It seems destiny is not on my side today.
The final meal put me up to about 80.3 kg. That is far worse than yesterday’s max, which was 79.9. However, that was at 9 at night. So there is some hope still of at least breaking even today. But it’s not looking good at the moment. The only other possible thing I have left other than starving would be to do an extra session right before the final weigh-in. I mean something like a 30-minute run or whatever is necessary. I am not inclined to do that in the morning. But if I were .3 or more over, I might be forced to do it.
The whole day was weird, but I ended up weighing 79.2 kg in the end. So I did drop about 1.1 kg overnight, and that resulted in the minimum weight gain of .1 kg. If the day was that bad and still resulted in only a .1 kg gain, then I am pretty happy. I know that the average day with a 90-minute run is fine. My body was just doing some weird stuff today.
I am going to discuss the difference between this current schedule’s breakeven point and the Danger Zone, which is what I was using under the system that I just quit using. Depending on how you define them, they are more or less the same thing. But these two concepts are expressed differently, and which one you use is going to depend on your schedule.
The breakeven point changes every day, so it’s not a specific number. Let’s say you are 85 kg when you wake up and do a final weigh-in for that daily period. The breakeven point is a weight above that that you don’t want to surpass at any point during the day, or at least don’t want to be above that point at bedtime. How you arrive at the breakeven point is to do Pentamize tracking for several days by weighing yourself before you go to bed and when you do your final weigh-in after waking up. Mine varies, but I am currently at about .8 kg of weight loss for this period. And the .8 is what I am sticking to for now as the amount to increase over the day’s starting weight to determine the breakeven point.
Starting Weight: 85.0 kg
Amount Typically Lost While Sleeping: .8 kg
Breakeven Point: 85.8 kg
You generally need to stay below the breakeven point on average to lose weight. Hitting that every day would cause you to pretty much break even, which is fine if you have already reached your goal and are only trying to do weight maintenance. However, if you typically have a small or large weight problem, there are probably going to be times where you gain weight and need to lose a little (what I call a “recovery period).
The Danger Zone applies when you do your daily final weigh-ins after both working out and sleeping. In this case, you can determine the approximate amount that you can increase during the day so that your sleep time and exercise will be enough at the end of the period to break even. Unlike the breakeven point, which changes every day, the Danger Zone is the same every single day, except that you may need to modify it over time if your diet or exercise routine changes (or your metabolism or other body changes require you to increase or decrease the Danger Zone maximum daily weight.
To figure your Danger Zone max daily weight increase, you need to do Pentamize tracking for several days. Let’s stick with the 85.0 kg starting weight. In this case, I have determined that 2.0 kg is good if doing faster 60-minute runs. This is for me, but your numbers may be quite different. In my case, though, they would look like this:
Starting Weight: 85.0 kg
Danger Zone max weight: 2.0 kg
Breakeven Point: 87.0 kg
As you can see, the Danger Zone and breakeven point can be calculated and used for tracking at the same time. We are really talking about the same thing, but they are just expressed differently. You can even give them any name you want since these are names I made up when creating the Pentamize system and writing this blog.
Personally, I have determined that the schedule using the Danger Zone is not to my liking. I prefer to be able to exercise when I want to, depending on the day’s general schedule and other considerations. So to do this, I weigh in first thing in the morning and then work out when my schedule permits during the daytime or even at night. It’s way too cold here right now to run at night. But when it gets warmer, I might decide to do that. However, even that is not really preferred when doing final weigh-ins in the morning because running makes you hungry. If you run at night shortly before sleeping, I have found that you get hungry and eat something right before sleeping. This is not good in my opinion because it carries a higher risk of being overweight in the morning.