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

Pentamize Blog: First Day Of Mixed Workouts Produces a Slight Weight Loss

This is Day 10 of my maintenance mode using techniques from my Pentamize Weight Loss System. Get the book for months of daily results in my full weight-loss mode testing. I lost over 50 pounds during the test, averaging 2.5 pounds a week over almost 5 months.

During full mode, I tested a variety of different workout regimens. Some of them were what I refer to as a mixed workout. That is when I combine some jogging with some calisthenics with some weightlifting. I had access to an elliptical trainer, so that was also used for a portion of my mixed workout time. Full results are in the e-book.

On this day, I did a fairly easy 90-minute mixed workout. There was a little jogging in there, but not even half of the time was running. I did mostly moderate-intensity weightlifting, using the elliptical trainer between sets. No free weights were done, and no heavy lifting was done, either. And the little bit of running was only of moderate intensity, as well.

My results showed a modest weight loss of .1 kg (about .22 pounds). Of course, one day is not going to say much about what the average will be over time. I can say, though, that sessions of nonstop jogging did better for me than mixed sessions in full weight-loss mode.

My weight after this Day 10 was 74.8 kg. Since the starting weight was 75.0, I am plugging along just fine as far as maintaining my weight.

Which type of workout should I do?

There is really no one in the world who can answer this question except you. And that is for 2 reasons. Just as some people hate running, swimming, weightlifting, or biking, other people love one or more of these activities. Just like whether you prefer chocolate or vanilla, people just have a natural preference for a certain kind of workout. It’s inexplicable why in some cases. But people just have their likes and dislikes.

Second, some of you may not even know what you prefer. And that preference can also change over time. Still others may enjoy a wide variety of different workout routines. In that case, you could either mix them up into the same routine or split them up into separate routines.

Actually, there are some other reasons. For example, some people don’t even have access to a swimming pool or body of water. That leaves out swimming. Others may live in an area that is not suitable for running or biking. So you need to consider natural preferences plus the practicality of different exercises for your personal situation.

Of course, the other big thing is to determine your results. Clearly, you want to avoid an exercise routine that is not getting the results you need to lose or maintain weight. And you want to focus on the activities that are getting the positive results. My book will tell you more about how to do this by using Pentamize tracking.

Running Stats For Maintenance Mode

Mixed Workouts (weightlifting, calisthenics, and some jogging)
90M -.1 kg
avg 90M and -.1 kg (only one day so far, so today’s result is also the average)

View other blog entries to see running averages for nonstop jogging days and days with no exercise.

Day 9 – Pentamize Weight Loss – One Hour of Running Can’t Save a Cheat Day

I don’t take too many cheat days at all even though I am now in maintenance mode. And today’s results are a good example of why. I ran an hour and still gained weight.

Although it’s not totally true, there is a reason so many say that diet is even more important than exercise. That’s because it’s true if you eat a whole lot. Depending on how much you consume, even a lot of exercise cannot burn off all those excess calories.

In this case, which was on September 27, 2016, I started that day out at 74.3 kg. That was a very good number because my maintenance mode starting weight was 75.0 kg. Since I am not actively losing weight and just maintaining, anything in the 74 range is great.

I ended the day at 74.9 kg, which was a weight gain of .6 kg, or about 1.3 pounds. Let me explain how I got there.

There was a party at my house. While I didn’t totally stuff myself, I had quite a large amount of coke and some ice cream. Those were probably the culprits that really did me in on this cheat day. It’s fine. It’s a cheat day, which you are supposed to enjoy within reason. The problem is even exercise won’t do the trick to reverse all this damage if you go too far.

I lost .9 kg during the 60-minute run. Sometimes, that is plenty sufficient to lose weight on a day. But the problem is I rose dramatically earlier in the day, going from the start of 74.3 kg up to 76.3 kg. That is an increase of 2 kg, which is about 4.4 pounds. Eating that much is just not going to allow you burn it all off unless maybe you are just eating vegetables.

Recovering From a Cheat Day

Since even an hour of running might not allow you to recover from a cheat day, you have a couple of options. You can increase your usual amount of exercise for several sessions. Alternatively, you could do a full session on the next day you were expecting to take a break. I usually find it easier to just do an extra session.

Probably the most important thing is just to limit your number of cheat days and limit how crazy you go on these days. Look at this particular day for me. I rose about 4.4 pounds. Let me tell you what I did one day during full weight-loss mode. I rose 6 pounds in one day! While I lost some of that by morning, that kind of result (6 pounds) is what I am talking about when I say you need a reasonable cheat day, not hog heaven. Even if you have to weigh yourself to know when to put brakes, do it. Do whatever it takes if you really want to lose weight.

After this Day 9, here were the updated running totals and averages for nonstop jogging days in maintenance mode.

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)
total 453 and -.7 kg
avg. 56.6 min jogging and -.09 kg in 8 days

The 60-minute days look really bad at this point. But it’s because of this cheat day. Over time, the results will get better as the number of one-hour jogging days increases.

Day 8 – Another 90-Minute Run; Understanding Strange Streaks In Weight Loss

September 26, 2016, was my 8th day of tracking for this blog and maintenance mode. My full weight-loss mode, where I lost 50 pounds in less than 5 months, is fully documented in my book, which is available by clicking above on the e-book link.

I started this morning at 74.5 kg after losing a small amount of .1 kg yesterday.

I went up to 76.1 kg before running for 90 minutes. That is about 3 pounds of water and food throughout the day.

The 90-minute workout put me back at 74.5 kg. However, I ate a little more and drank some water before bed. So the final number at bedtime was about 75.0 at bedtime. I then dropped quite a bit overnight, getting down to 74.3. This amounted to a weight loss of .2 kg.

Jogging Sessions So Far In Maintenance Mode (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
total 393 and -1.3 kg
avg. 56.1 min jogging and -.186 kg in 7 days

One thing you will notice above from the first 7 days of testing jogging workouts is that the numbers for different durations don’t seem to make a lot of sense. The one day of only about 20 minutes showed a loss of .4 kg. The days around 40 to 45 minutes average about .3 kg. Now, I have 1 one-hour workout that showed only a loss of .1 kg. And my 2 90-minute workouts were both .2 kg of weight loss.

These numbers seem like the opposite that they would be right? The 20-minute average is the best, and the 1-hour and 90-minute sessions are the least best so far. What the heck is this? I will tell you what it is. Don’t be confused with short-term results. These are usually just random streaks. Over time, more reliable averages start to show themselves.

I had the same kinds of short-term weird results in my full weight-loss mode, which lasted for several months. But over the course of time, you will see different results. Longer results are generally much more reliable than short-term results. I’ll give you an idea of how to average things in my book. But you certainly can’t rely on an average of anything when you have only a handful of days for your results. 1 60-minute workout is almost meaningless. But the results become much more meaningful as you continue to track your progress for weeks and months.

It’s not going to be feasible to track thousands of days of weight loss since you would have hopefully lost all the weight already way before reaching such number of days. So getting a reasonable estimate is the general rule when tracking. That’s just the nature of losing weight. Everything is somewhat imprecise. But if you learn Pentamize tracking, you will know how to get reliable and useful estimates of everything, including both diet and exercise.