Am I Getting Out Of Control With Too Many Break Days?

Day 472

It has reached the point where I feel that my routine is getting out of control. I have been patient with myself because break days are okay on a holiday like New Year’s Day. But too much is too much.

I have now had 4 break days in 5 days when my typical schedule is to have about one break day on average per month. Certainly, one could argue that one break day a month is not enough. But 4 break days out of the last 5 days is obviously not the answer to that.

Funnily enough, I have actually LOST WEIGHT over these days overall even though only one day had weight loss. I started at 79.5 kg on December 30 and am now 78.8 at the beginning of today. The way I lost weight was having a huge day of 1.3 kg and only a small weight gain on the other days.

Despite having lost weight over these 5 days, that does not mean I have been doing the right thing. Getting out of your usual routine can be okay in some situations. But the danger is not going back to that routine because you get lazy or at least lose some motivation.

To be 100% sure that I am going to run today, I have decided to do it tonight instead of in the morning. It’s time to get a 90-minute run in the books before I reach a possible point of no return (losing too much motivation to stat doing something again that I frankly still don’t like that much).

One unusual thing that has been happening the past few days is that I am gaining less throughout the day than expected. For some reason, this happened again today. I had a little more food than what I normally would by 6 in the evening, including a small frozen pizza. Yet, when checking weight, I was only 79.7 kg, which is .9 kg over today’s starting weight of 78.8. This is obviously a welcome change, but I cannot wrap my head around why this is happening. Is it a matter of losing more weight than usual as I come off of the cheat days? I don’t know, but the good thing about the Pentamize tracking system is that you don’t need to know exactly why you get the results that you get. You just need to know that your combination of diet and exercise is working.

Today’s workout plan is to go nice and slow since I have seen that a large weight loss from exercise is not necessary. Tracking goes both ways. It can tell you that you need to do more, but it can also tell you when it’s okay to slow down. I need to run for 90 minutes, but it need not be fast at all. The idea is to not be hungry at the end of this run. If I run slow and don’t eat afterwards, then I should be losing plenty of weight by the morning weigh-in.

I got down to 78.7 as a result of a pretty average running session. That dropped to 78.5 right away from hitting the bathroom. At that point, I was already under the day’s start of 78.8 kg. However, I needed a small meal and some water. That added approximately .3 kg.

My overnight results were not great. I finished in the morning at 78.2 kg. However, because of such a great result before sleeping, the .6 kg or so was still enough to lose .6 kg on the day. This was a big weight loss day, mainly due to a successful diet. The exercise and overnight results were not even that great.

Results Through Day 32:

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)
Days 28 and 29 combined – 0 minutes – gained .3 kg – 79.5 to 79.8 (one cheat day, one partial cheat day, and 2 break days)
Day 30 – 90 minutes – lost 1.3 kg – 79.8 to 78.5
Day 31 – 0 minutes – gained .3 kg – 78.5 to 78.8 (break day)
Day 32 – 89 minutes – lost .6 kg – 78.8 to 78.2

gained 1.4 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 614
2276 minutes total
average run time – 71 minutes

Another Break Day (4 in 5 Days), But Result Was Not So Bad

Day 471

I had another unplanned break day today, but the results were not as bad as usual. However, I want to explain the difference between an unplanned break day without tracking and an unplanned break day with Pentamize tracking.

Without belaboring the point too much here, I’ll say that the common advice of weighing yourself only once a week makes no sense at all to me unless someone has a serious psychological problem that dictates against more frequent weigh-ins. My Pentamize system is the opposite. I am tracking all the time, and that is exactly what let me know that today’s unplanned break was okay because the damage done was minimal. I can easily recover from a gain of only .3 kg.

I started out great on diet, and the day was good all day in terms of diet discipline. At the maximum, my weight had only increased about 1.4 kg, to about 79.9. That’s a solid number considering that my Danger Zone is at about an increase of 2.0 kg. If I had run for 90 minutes, this would have been another very big day of weight loss and the second big one in a row. But there is no need to rush here. This is not a race even though I have a lot of ground to make up to get back to the pre-holiday weight of 77.0.

What allowed me to take a break, though, is that I woke up and weighed in at 79.1 kg. That was .6 kg above my daily starting weight with about 2 to 3 hours to go before the final weigh-in. At that time, I was still planning on running for 90 minutes or at least close to it. But when I went outside to take care of some business, it was darn cold. I immediately felt like not running. And while I do have the money to go to the gym, I choose not to for various reasons. I am always running outside no matter how cold it is.

I decided that I might run later, but I went to the bathroom and weighed in at 78.8 kg. That was close enough to breakeven for me to decide on an unplanned break day. I can recover from that .3 kg easily.

To sum up today’s results, you can easily see that my tracking helped me make the decision to take a break. Without the tracking, would I have been .5 kg? 1.0 kg over with a hard recovery in the next few days? How are you supposed to know when you can take an unplanned break when you don’t weigh yourself to see where you are at? So tracking not only tells you when you need to work out. It can also tell you when it is okay to take a break. If being able to take an unplanned break is not enough incentive for you to start tracking the Pentamize way, then there is probably nothing else I can say to convince you.

Results Through Day 31:

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)
Days 28 and 29 combined – 0 minutes – gained .3 kg – 79.5 to 79.8 (one cheat day, one partial cheat day, and 2 break days)
Day 30 – 90 minutes – lost 1.3 kg – 79.8 to 78.5
Day 31 – 0 minutes – gained .3 kg – 78.5 to 78.8 (break day)

gained 2.0 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 613
2187 minutes total
average run time – 71 minutes

Monster 1.3 KG Weight Loss In One Day And Holiday Cheating Review

Day 470

Let me review a bit what has happened over the course of the 2017 year-end holidays. I have had more break days in this short period of time since starting. Yet, the weight gain that has occurred is less than I was expecting.

I just took 3 break days for New Year’s partying, and my weight increased by 1.9 kg. This was far less than expected and why I am feeling good about the upcoming recovery. However, the attempted recovery between Christmas cheating and New Year’s cheating was actually not so great. This is not that surprising, though, since I lost a great deal of discipline during that time. Even between Christmas Day and New Year’s, I took an additional break day, and the 26th was a partial cheat day.

I started at 77.0 kg before Christmas and shot up in one day to 78.7 kg. Then, I slowly recovered back down to 77.9 before the New Year’s Eve and New Year’s Day cheating. That portion of this holiday cheating period is pretty typical and not so surprising.

What has been surprisingly good is that I didn’t gain more since December 31 (including that cheat day). Yes, I have gained weight. But 3 break days in a row and only one 90-minute run, and I am at 78.5 kg after today, up from a start of 77.9 on December 30. That is only .6 kg over with only one exercise workout in 4 days. And that included 2 cheat days and a partial cheat day. I would have expected to be well more than 1 kg over at this point, and maybe even up to 2 kg over.

Today was a monster recovery day that took a big dent into getting back to the 77.9 I was on December 30. I lost a huge 1.3 kg, down from 79.8 to 78.5 kg. However, getting back down to 77.9 is only the first part of the holiday recovery since I was actually 77.0 before Christmas. At that point, I was .2 kg over my starting weight of 76.8 for the 100-day test.

Let me be clear, though. One lesson I have learned is to not rush a recovery or rush losing weight in general. This tends to get me down on an emotional and psychological and sometimes a physical level. I have 70 days left in my 100-day test, and that’s way more than enough time to recover. If things go well, I might even do that in a week or two. But if that is to happen, it should happen naturally instead of forcing it. At the same time, I am pretty used to going without break days for a long time. The recent days are an exception.

Lo and behold, I took another break day tomorrow (I am writing this blog post a little later, so I already know this). But I was able to do this because I was only .3 kg over after today’s huge loss of 1.3 kg. It was darn cold outside (right around freezing), so it seemed like the right time to take a break. On Day 472, though, I will definitely need to get back to a good run.

Results Through Day 30:

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)
Days 28 and 29 combined – 0 minutes – gained .3 kg – 79.5 to 79.8 (one cheat day, one partial cheat day, and 2 break days)
Day 30 – 90 minutes – lost 1.3 kg – 79.8 to 78.5

gained 1.7 kg (5 cheat days, 2 partial cheat days, and 5 break days)
minutes saved from max of 90 – 523
2187 minutes total
average run time – 73 minutes

Surprisingly Moderate Weight Gain Despite 2 Combined Cheat And Break Days

Days 468 and 469

This blog post the first two days of 2018. I expected New Year’s Day to be a cheat day, so a lot of weight gain was expected. To my surprise, I didn’t gain all that much over these two days even though January 2 was also what I would consider a partial cheat day. But the biggest surprise of all is that I gained only .3 kg despite my rare decision to take a break day on both of these days. In fact, because December 31 was also a break day, this made 3 break days in a row. Other than vacation time, I have never done this since beginning my new lifestyle of Pentamize dieting, exercising, and tracking.

The first break day (December 31) definitely did have the expected large weight gain of 1.6 kg. You can read yesterday’s blog for more on that. I also talk in that post about eating red meat as a normal part of my diet and why this works for me even though it might not work for everybody. I think experts would at least agree that there is no one-size-fits-all strategy when it comes to weight loss, which is why it can be so difficult. It’s not simple math, and this is why I created my own Pentamize tracking system to help myself out.

I will probably never understand why I gained only .3 kg on January 1 and 2 (the two days covered by this blog post). Break days usually hurt me very badly. I sometimes gain well over .5 kg even when the break day is not a cheat day. I usually still exercise on my break days, but a combined break and cheat day is a serious double risk. So even though it was still a weight gain of .3 kg, it’s the best result I have ever had on a cheat day (the 2nd was a partial cheat day) with no exercise. In fact, it is not even close.

Part of this result was probably due to the added weight from the New Year’s Eve cheat day coming out of my system. However, I thought more of that would be replaced by the new cheat day, especially when I chose not to run at all for two more days. In fact, much unlike my usual practice, I didn’t even bother weighing myself throughout the day just to keep tabs. This has been vital to my success because I have a tendency to overeat if I don’t rigorously track my status. But I sort of threw caution to the wind and let things take their course this time. I don’t recommend that approach, but it looks like I just got lucky this time. I am certainly not going to make neglecting my tracking a habit despite this result.

Results Through Day 29:

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)
Days 28 and 29 combined – 0 minutes – gained .3 kg – 79.5 to 79.8 (one cheat day, one partial cheat day, and 2 break days)

gained 2.7 kg (5 cheat days, 2 partial cheat days, and 5 break days)
minutes saved from max of 90 – 523
2097 minutes total
average run time – 72 minutes

New Year’s Eve Cheat Day And Break Day Show Weight Gain Of 1.6 KG

Day 467

This blog post covers New Year’s Eve, December 31, 2017. I fully expected to gain weight today, as this was already planned as a holiday cheat day.

All things considered, things were not as bad as expected even though I gained 1.6 kg, which is pretty close to 3 1/2 pounds. Yes, it is sometimes worse. This is particularly true if I go to a party and pig out for hours. I have gained about 7 pounds before in one day. So today was not that bad.

The other thing making me think today would be worse is that it turned out to be a break day in addition to a cheat day. These have been uncommon for me since developing my Pentamize tracking system. I usually get a good (but maybe slow) 90-minute run in on cheat days. But today, I had the duty of helping make breakfast. And it was New Year’s Day morning. That sure didn’t seem like a good time to go running. It was also cold out, so this added up to my decision to turn this into a break day.

It seems like I ate a lot of meat this time. I see a lot of people recommending against eating red meat on a diet. While I am not per se recommending meat, I have eaten red meat from the very beginning of my Pentamize tracking. Today was mostly chicken and pork, but I eat beef meatballs on basically a daily basis. It’s a staple of my diet, and I lost almost 70 pounds. The lesson to be learned here is that meat (even red meat) is a part of many successful dieters’ plans. In terms of overall health, it might not be good. But if you are like me and refuse not to eat meat, then understand that you can lose weight while eating meat. Don’t be discouraged if you hear a lot of people and even experts saying that you need to eat more vegetables. The fact is that you have to find out what works for you on an individual basis. And that thing that works for you may be inconsistent with an expert’s advice or common advice that gets thrown around in conversation. Note that a real expert who actually wants to help you lose weight will understand exactly what I am saying. Find out what works for the individual, not some general thing you read in a book that might not work for a specific person.

What has worked for me is focusing on moderation in diet and consistent exercise. If I did have a better diet in terms of health, perhaps I could exercise less. But I like my meat, including red meat, so I make it work for me with moderation and considerable exercise. Maybe I have to run close to 90 minutes a day to maintain. But if I am going to keep the diet I want, that’s the price I pay. That’s the solution for me, but it might be something different for you.

Results Through Day 27:

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)

gained 2.7 kg (4 cheat days, a partial cheat day, and 3 break days)
minutes saved from max of 90 – 343
2097 minutes total
average run time – 78 minutes