Pentamize Blog – Days 15 to 17 – 3 Completely Different Weight-Loss Results With Almost The Same Workout

This weight-loss journal entry covers 3 different days. They are for Days 15, 16, and 17, and I am journaling my maintenance mode. The Pentamize ebook covers my full weight-loss mode and has over 100,000 words that lay out exactly how I lost about 2.5 pounds a week.

The interesting thing to glean from these 3 days is that I got quite different weight-loss results despite doing 3 jogging sessions of almost the same length. If you are not used to tracking on a daily basis, you might be surprised by this. But as you learn the Pentamize way of daily tracking, this will become the completely expected norm and not a surprise at all.

When you see varying results, it could be little body changes or could just be the delayed effect of exercise or the lack of exercise. You’ll never really know what the reason is unless it’s something really bad you do. For example, if you go out and eat 5 pounds of food at a buffet restaurant on Tuesday, you know darn well why you gained a pound or two on that Tuesday. But if you stick to your normal weight-loss diet, then you won’t know the exact reasons. The key is to stay the course and keep up the good work of sticking to your diet and exercise routines. The average is always going to be the key metric that determines success or failure.

Day 15
October 3 74.7 kg (37-minute run and lost .1 kg)

I had decided to run 45 minutes. But I had a pretty good run and ended up just stopping at 37 minutes since I made it home at that time. My weight loss during that run was around .6 kg. And since I started the day at 74.8 kg, the net result was a weight loss of .1 kg.

At the end of this day, my totals and averages for nonstop jogging sessions were 57.1 minutes and .08 kg of weight loss daily over 12 days.

Day 16
October 4 74.9 kg (40 minutes and gained .2 kg)

I basically ran the same as the day before. It was actually 3 minutes longer, and I had a bad result. Instead of losing .1 kg, I gained .2 kg.

I was up to 75.6 kg and went on a 40-minute run. I lost .7 kg to get down to 74.9. But I was still a little hungry and thirsty. So my weight will go up some before bedtime. I was about 75.3 before hitting the sack. Strangely, I hardly lost any weight at all overnight, getting back down to 74.9 kg. This is not a problem, though. I am still basically even during the maintenance period.

My averages went down a little after this day. And they got even worse after Day 17. The blog entry on Day 18 will show how I recovered.

All Nonstop Jogging Days In Maintenance Mode
avg. 55.8 min jogging and -.06 kg in 13 days

Day 17
October 5 75.4 kg (30 minutes and gained .5 kg)

That was not a pretty result. I went out and ran 30 minutes at a moderate pace. That was apparently not enough, as I gained half a kilogram. I was not aware of doing anything out of the ordinary in terms of diet on this day. So it appears to have just been one of those days where things went badly for some unknown reason. This is no reason to feel bad. But it may be a reason to reassess things. This is what I wrote down at the time:

“Like in full weight-loss mode, I think it’s still clear that 30 minutes is just not going to be enough unless it’s a high-intensity workout. I am going to have to have some longer workouts in the next few days to reverse the trend.”

I averaged my maintenance-mode workouts of around 30 to 45 minutes at this time to see what kind of results I have been getting with this kind of workout. I was at a weight gain of .6 kg with these workouts when not doing an Evening Dominator session. You can learn about that in my Pentamize book. With an Evening Dominator, which is a special technique, I was losing weight at this point.

After Day 17, the following were my averages for all nonstop jogging days (not just runs of 30 to 45 minutes, but also one-hour and longer runs):

avg. 53.9 min jogging and -.02 kg in 14 days

You can see that the average was dipping badly over the past couple of days. All of that changes on Day 18, where I had a really good day.

Day 14 Of Weight Maintenance: What Breaking Even After a 1-Hour Run Means

Day 14 of my Pentamize maintenance phase was October 2, 2016. I ran for one hour and broke even during this one-day period. I both started and ended at 74.8 kg, which is 164.9 pounds.

A lot of people may have a kneejerk reaction to this and think that it was a failed day. After running a whole hour at a moderate pace, I didn’t lose any weight. Well, that is what I used to think. And occasionally, I will slip into that negative mindset again. But it’s just not the proper way of thinking when it comes to weight loss.

I actually had a pretty good one-hour run today, losing 1 kg during the run. I ran extremely hard the last 13 minutes, which is probably why I got the same results in 15 minutes less time than on September 30. If I did not have a lot of experience with my Pentamize system and daily weigh-ins (months of experience and over 10 pounds of weight loss per month in full weight-loss mode), I would think there is something wrong with breaking even. But the experience has taught me that there are days where even a great workout will not result in overall weight loss. It’s a timing issue and does not negate the value of a good workout.

First, you almost certainly would have gained weight without the workout instead of just breaking even. So there is a benefit even in just breaking even on a day. Second, the benefits of a good workout could be seen on the next day or gradually over the coming days instead of all in the same exact 24-hour period.

Having a good workout and only breaking even and being upset about it is usually an instance of looking at the glass as half empty instead of looking at the good water that is there. Of course, this is especially true in a maintenance phase since the goal is to break even, anyway.

There are plenty of reasons why someone might have a good workout and still break even or even gain a little weight on the day. Just looking at a single day, it’s simply impossible to say what the reason or reasons would be. But just something as simple as water retention or delayed digestion could be the answer.

The right mindset to take here is that you are on a long journey and driving through a mountainous area. At times, you will go up. Other times, you will go down. Still other times, you will hit a stretch of flat land.

I want you to compare this Day 14, which had a one-hour run, with Day 15, where I only ran for 37 minutes. I broke even today, but I lost a small amount of weight the next day even though I barely ran half the amount of time. The key is to find a winning average, not to have a winless record. Having a winless record is basically an impossibility in weight loss.

Now, how do you know if a particular workout and diet routine is producing a winning average? That is the purpose of my book. I show you how to track and interpret that tracking. Order my Pentamize book from the main page.

My overall results on maintenance-mode jogging sessions so far can be seen below. You can also click here for all results, including daily tracking.

total of 648 minutes and -.9 kg in 11 days
averages of 58.9 min jogging and -.08 kg

Pentamize Blog: Another Bad Off Day And 2-Week Maintenance-Mode Update

On Day 13, which was October 1, 2016, I ended up not exercising at all. As I walked outside, it was raining. And it was already a bit late as it was. There just wasn’t enough time to wait and see if it was going to stop raining. So I decided to make this an off day.

There is a difference here between now and when I was in full weight-loss mode. Some people won’t imagine this, and some will think it’s normal. But I worked out every single day for about 5 months when in full mode. If it rained, I ran under the soccer stadium roof at the stadium near my house. Or I did some hardcore calisthenics inside if I had to. But the maintenance phase is something you should definitely envision doing the rest of your life. And working out every single day the rest of your life is just not realistic for most people, including myself. So I have eased up a little compared to full mode and don’t mind taking a break a few times a month. But I still work out almost every day.

I failed again on an off day. Luckily, I did not overeat on this day and only gained .2 kg (nearly half a pound). Still, that is not good when you project it out over several off days. However, I was still 74.8 kg after today. And that is below the starting weight of 75.0. So far, my break days are both bad days in maintenance mode.

Days With No Workout
+.6 kg
+.2 kg
total +.8 kg
average +.4 kg in 2 days

See the overall results for all exercise types here.

2-Week Maintenance-Mode Update

I am doing just fine with maintaining my weight so far. It’s been about 2 weeks, and I am still at 74 or 75 kg despite even having some off days. So I am feeling good about this and am working out less. Even on days that I do work out, I have been jogging less.

What you don’t see in the numbers above is that I have been eating a little bit more and have taken a couple of moderate cheat days and more snacks than usual on non-cheat days. But this is my maintenance phase, not my the hardcore full weight-loss mode. So this is not a bad thing because I am achieving my goal of maintaining. The point is that I could work a whole lot harder than this if necessary. And that is the goal of the maintenance phase. Don’t kill yourself. But don’t let yourself go so much that you start to put on weight again.

There is a happy maintenance medium in there that is easier to find if you work your butt off in the beginning to lose the weight. Then, you know what hard work is and can more easily “downgrade” a little during the maintenance phase. Yes, it gets easier. But you must maintain discipline. I have only dropped approximately 10 to 15 minutes off of my average run. However, that reduction actually makes the runs a lot easier.

Days 11 And 12: Why Diet Tracking Is Important

This blog entry is for Days 11 and 12 of my Pentamize maintenance mode. I will talk a little about diet tracking today and give the weight-loss results over these 2 days, which both included a nonstop running session.

Most weight-loss systems rely on your body weight plus food calories. This is not how my Pentamize system works. Instead, I focus almost exclusively on changes in body weight. The weight of the food is relevant here. But you don’t actually have to get out a kitchen scale and weigh your food. Only a bathroom scale is needed to use the Pentamize system. But it must go to a tenth of a pound or kilogram. So the old style of scale that is not digital will not work very well for Pentamize weight tracking. A digital scale is much better for this weight-loss endeavor.

A major component of whether you gain or lose weight is how much food you eat. We all know this. But not everyone knows how to track your diet. While you could count calories, it is a time-consuming affair. And the other problem is the USDA’s guidelines on how many calories you are supposed to eat per day are extremely rough estimates. In my book, I will tell you how much I ate and compare that to how much the guidelines tell me to eat in terms of calories.

To put it mildly, there is absolutely no way I would have lost over 10 pounds a month if following the USDA calorie diet guidelines. Frankly speaking, the USDA should be ashamed for putting out guidelines without explaining how you are supposed to use the guidelines only as a starting point to individualize your diet choices. I will show you in Pentamize how to individualize. Suffice it to say that you don’t have to count calories unless you want to. And if you do, the USDA guidelines are nothing but a reasonable starting point for a system like Pentamize tracking.

There is another government agency that has a calculator you can use that is supposed to tell you how much you can eat over a certain period of time based on the weight you want to lose. This is another practically worthless tool because it doesn’t take into consideration the weight at which your body tells you that you have lost enough weight already. I don’t mean a plateau where you are still overweight. What I mean is everyone has a natural weight where even a good combination of diet and exercise is not going to result in more weight loss. I did my full weight-loss mode at the age of 46. And I just pretty much stopped losing weight at around 164 to 165 pounds. And since the BMI normal-range maximum is 159 pounds for me, that appears to be a reasonable stopping point.

What I am saying is that counting calories has its limitations. And these tools and charts that you find online just aren’t going to give you the answer as to exactly how to track your diet and food choices when trying to find a good rate of weight loss.

Pentamize instructs you how to track the food by overall weight. If you find that you are eating too much in terms of weight, then you need to look at what you are eating. If you are eating a lot of junk food, for example, the problem is that you can eat a lot of it sometimes and still feel hungry. But if you are already eating healthy food, it could be that you are just simply eating too much. At that point, you are going to have to make some kind of change. Tracking will give you the answer if you learn how to use it effectively.

On Day 11, I gained .1 kg after running for 60 minutes. It seems I did overeat today, based on the kind of tracking you learn in my book. But to make matters worse, I only dropped .7 kg during the run, which is less than average. My average for one hour of running is around 1 kg. But I did lose a lot of weight while sleeping. So I was 74.9 kg in the morning, which was .1 kg over the previous day’s mark of 74.8 kg.

Here were my running averages for nonstop jogging after Day 11:

avg. 57 min jogging and -.07 kg in 9 days

On Day 12, I had much better results. This was partly because I went out and ran for 75 minutes. My weight was 74.6, down .3 kg from Day 11’s final weight of 74.9 kg.

I did eat quite a bit again on this day. And I’ll probably have to start tracking more closely because I sense that I am in danger of slipping into overeating. I know this because I have extremely detailed tracking and do it every day. This is how I lost the weight and how I continue to maintain after having reached the end of full mode. And here were the running averages on jogging sessions after including Day 12:

avg. 58.8 min jogging and -.09 kg in 10 days

Click here to see all of the maintenance-mode running averages.

Running Stats Totals and Averages For Pentamize Permanent Maintenance Mode

For the first few articles, I was compiling all stats for my Pentamize maintenance mode in each article. But this gets way too long after a while because I plan on doing this maintenance mode on a permanent basis. After ballooning to 233 pounds, I decided to lose it and never go back again. So this is a permanent thing, not just some blog to sell a few books. Get my ebook (visit the main page) and learn how I went from that 233 pounds down to 164 using a tracking system that I personally developed. That was full weight-loss mode, not the maintenance mode that I am documenting with this blog.

I started this maintenance-mode venture on September 19, 2016. Below, you will see running totals for nonstop jogging sessions, mixed sessions, and days with no workout at all. Every single day is also included so you can see the range of different results you get even with the exact same workout. But the averages are much more important than the extremes.

The other thing you will see is my actual weight on certain days. I don’t include every day because I am successfully maintaining my weight near the starting mark of 75.0 kg, which is 165 pounds.

From September 17 to November 14, I have always been between 74.0 and 75.4 kg at weigh-in time. So there are no deviations more than about 1.5 pounds from the original starting weight.

Just a few days are left out here due to special situations, such as sickness. I did not want misleading results. For example, I lost a huge amount one day when I was sick. That would be misleading to count that. The main point, though, is that I am successfully maintaining.

Jogging Sessions (Nonstop Jogging)
22M and -.4 kg
44M and -.2 kg
47M and -.2 kg
90M and -.2 kg
40M and break even
60M and -.1 kg
90M and -.2 kg
60M and +.6 kg (cheat day)
60M and +.1 kg
75M and -.3 kg
60M and break even
37M and -.1 kg
40M and +.2 kg
30M and +.5 kg
79M and -.5 kg
55M and -.2 kg
64M and +.3 kg
60M and -.3 kg
45M and -.3 kg
60M and broke even
60M and +.3 kg
60M and -.1 kg
60M and -.1 kg
60M and -.5 kg
90M and +.8 kg
60M and -.9 kg
45M and +.5 kg
60M and +.3 kg
60M and +.2 kg
90M and -.6 kg
60M and -.7 kg
60M and break even
90M and -.8 kg
60M and +.1 kg
60M and -.1 kg
90M and +.5 kg
60M and -.1 kg
90M break even
60M +.1 kg
90M -.6 kg
60M and -.1 kg
60M and +.1 kg

Not all days are shown here, but the averages below do include all sessions. The above numbers are valuable to look at as an example of how the good days and bad days even out. But clearly, without these jogging sessions, I would be gaining weight. It is not at all easy for me to maintain. Persistent hard work is involved. That’s just a fact of life for me, and it may be a fact of life for you, too.

total 3173 and -4.0 kg
averages of 63.46 min jogging and -.08 kg in 50 days


Days With No Workout
+.6 kg
+.2 kg
+.3 kg
+.3 kg
+.3 kg
broke even
+.5 kg
-.1 kg
+.2 kg
total +2.3 kg
average +.26 kg in 9 days


Mixed Workouts (weightlifting, calisthenics, and some jogging)
The last time I did one of these was October 27, 2016. I am not doing them for now because I want to test the new workout type for a while.

90M -.1 kg
60M -.1 kg
45M -.1 kg
45M +.2 kg
45M -.2 kg
45M -.2 kg
Total 330M and -.5 kg in 6 sessions
avg 55M and -.083 kg


Mixed Workouts With No Jogging (these are all 45 minutes)
-.1 kg
-.2 kg
+.1 kg
+.8 kg
-.2 kg
+.4 kg
-.1 kg
+.6 kg
total +1.3 kg
average .1625 kg of weight gain in 8 sessions

45-Minute Situps Workout
1 Session and Gained .7 kg
Average .7 kg