Day 73 – Terrible Day With a Calisthenics Workout

One of the things that you will see with perhaps most weight-loss blogs is they give you a rosy picture of everything. They say running is good. Then, they turn around and say walking is good. A low-fat diet is good. Then, they turn around a recommend a low-carb diet or weightlifting instead of jogging. I don’t do that. Instead, I just tell you what is working for me and what is not working. And calisthenics are just not working out for me as a weight-maintenance tool.

Day 73 Summary:

Starting Weight: 75.1 kg
45-minute mixed workout session with no jogging
gained .6 kg (to 75.7)

Over the past few days, I have not lost weight despite doing a lot of jogging. However, I have pretty much been breaking even.

In this situation, I would prefer to jog one more day at least to at least lose a little weight. But the issue I am coming up against is the fact that it has been several days since I have done situps, pushups, and other calisthenics. Surely, I need to do a calisthenics workout at least once a week to avoid letting my muscles get out of shape. So it’s to risk it a little bit and do this nonjogging workout. I have not had good results with these workouts. But it’s also beneficial to keep some upper-body muscles and abs in decent shape even though these sessions have not resulted in positive weight loss.

I was 76.0 kg before my workout. And after, the scale said that I still weighed the same. This is not good for losing weight. But physically, my muscles sure felt like they got a pretty good workout.

My workout was over at about 7 at night. And I needed to have a little more food. So I will be going up over 76.0 after that. Then, we’ll have to see how much I drop overnight. But it’s probably not going to be good. My guess is I will gain a lot over this 24-hour period. And that will force me to do yet another 90-minute run to try to make up for today’s weight gain.

This turned out to be a really bad day. I was well over 76 at bedtime. And by morning, that dropped to 75.7 kg. That’s a really poor weight gain of .6 kg just in one day. And this was not even a cheat day.

I am still not going to give up on these workouts because my muscles do need the exercise. Otherwise, I would only be working the leg muscles used in jogging. And that is neglecting a large portion of my body.

If you are having trouble losing weight, then you may have to sacrifice and do your most effective workout even if you don’t like it. If you can lose weight while lifting weights or something else, then that’s great for you. But this has not worked for me. So my focus is on jogging about 5 days a week and much less frequently doing a calisthenics workout. Otherwise, the risk of gaining some of my weight back is just too big.

Let me just make a quick note. Since my muscles have gotten in better shape lately from doing a lot of pushups and situps, the intensity is less than before. So I will increase my reps next time in an attempt to get better results. But there is no mistaking that, even after a year of tracking and testing things, jogging is the only thing that consistently helps me lose or maintain weight.

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

Pentamize Weight Loss Blog: What To Do When You Are Stuck In Place (Day 71)

Day 71
Pentamize Weight Maintenance Blog

Today’s Results Summary:
I ran for 90 minutes and broke even exactly, with both a beginning and ending weight of 75.0 kg.

Tips For When You Are Stuck In Place (Not Really Gaining Or Losing)

Because the last couple of days have not been so great, I still need a solid workout today. Ultimately, I decided to go ahead and do my bread and butter, which is a 90-minute jog.

Based on the fact that I am working out so much the past few days, I predicted that my weight would drop at least a little today. That didn’t happen. Yet again, I seem to just be stuck at around 75.0 or slightly above or below it. However, that is my goal since I am in maintenance mode. So this is not a problem. It’s just a little surprising that I keep almost breaking even day after day for a while now. The reason this is a little surprising is that streaks are actually normal. Coming in at the same weight for days and days is somewhat unusual. But it does happen from time to time. Thus, there is nothing alarming about these results.

I broke even exactly today despite the nonstop run of 90 minutes. My starting weight was 75.0, and that’s exactly what I weighed in at in the morning.

Even in full weight-loss mode, I would experience this kind of “stuck in place” trend. By this, I mean not really going up and not really going down. Like in all situations, it is important from a psychological perspective to always look for the positive while assessing whether improvements can be made in your diet and exercise and weight-loss plan.

It is easy to find the positive in this kind of trend. And that is that you aren’t really gaining weight. That is always positive. And if you are in maintenance mode like I am now, there’s not much to assess because you are already maintaining your weight. But if you are in full weight-loss mode, then you may have to assess your diet and exercise.

Based on my experience, a trend across only 2 or 3 days is not much to worry about. But if you know you need to lose more weight and are breaking even for 7 days, this should pique your interest. It still doesn’t necessarily mean that something is wrong. Now, let’s say you hit 10 days or even 2 weeks and are still stuck in a rut. This is about the time when you may have to check and see if you are doing something wrong with your diet or exercise. Maybe you modified your diet and didn’t realize it because you forgot to track everything. Alternatively, maybe you are not exercising as much or as hard as you were before.

The reason I developed Pentamize tracking is to have a method of tracking these things. I can’t put it all in one article, which is why I wrote a book. But I will give you the basic idea here. If you are not experiencing satisfactory progress and seem to be stuck in place, then meticulously track what you are eating, including how much it weighs. And also meticulously track how much weight you are losing when you exercise. If you balance these things out properly by either eating less or exercising more or more vigorously, then you can improve your results.

Day 70 – Getting Through a Streak Of Weight Gain Or Poor Results

This is Day 70 of the Pentamize weight maintenance blog. Here is a summary of the day’s results:

Exercise Session: nonstop 90-minute run
Weight Lost During Run: 1.0 kg
Final Weight: 75.0 kg
Weight Lost: .1 kg (from yesterday’s 75.1)

I was 75.4 kg at the start of my 90-minute run. My weight at the end was 74.4. This is much lower than what it usually is. But I will chalk this up to the fact that it’s cold outside. I was definitely sweating quite a bit, though.

The final results today were not very good. I did lose .1 kg, which is the lowest measurable difference on my weight scale. Still, a successful day is a successful day. So I never get disappointed as long as there is something positive to take away from the results. And a small loss is positive.

The past two days, taken together, have me breaking even. And that is the result despite the fact that I ran 60 minutes on Day 69 (yesterday) and 90 minutes on Day 70 (today). To those who have not learned my Pentamize tracking system, this may seem disappointing. But if you learn my system, you will see these kinds of streaks even in full weight-loss mode. In my case, I am in maintenance mode now. So breaking even is great since that is my current goal, anyway.

The results are more disappointing sometimes in full weight-loss mode. But the important thing to keep in mind is that weight loss is not uniform no matter what diet or exercise regimen you are using. That is because variables such as water weight cannot be controlled with any kind of precision. These are things that just happen, and they happen in streaks. And since those variables do affect your body weight, this naturally has the effect of corresponding streaks in weight gain and loss.

The best thing you can do is learn how to track everything and spot patterns of weight loss and gain (and maintenance once you reach that phase). The purpose of my book is to teach you what patterns to look for. Once you learn these patterns, then you can modify your diet and exercise as necessary to get better results in your weight-loss pursuits. Read my home page for some more information on tracking.

Although I am not disappointed with breaking even the past couple of days, it does mean I will need to work out again on Day 71. I am no longer dismayed at short-term bad streaks. But at the same time, it’s important to keep exercising to break through that streak. So if you experience a bad patch of weight gain or a failure to lose weight despite working hard, keep going. If nothing changes after a few more days, then you may have to modify your diet or exercise. Otherwise, it may just be a temporary rough patch that naturally corrects itself.

Day 68 – Second Break Day In a Row And Gained a Little Bit Of Weight

Day 68
75.0 kg
gained .2 kg on a break day

Today is the first day in about 9 months that I have taken 2 break days in a row. For the last 6+ months of Pentamize full weight-loss mode, I actually took NO break days at all. And this is Day 68 of my maintenance phase. So that’s about 9 months.

Since starting maintenance mode, I had decided to finally take some break days because it was literally about 6 to 7 months since taking one. That sounds crazy to some people. But when I got into full mode and was using the Pentamize methods that I developed, I was losing approximately 2.5 pounds a week. That was so good that I didn’t want to take a break at all. The results kept me motivated to keep going.

All in all, I displayed some really bad form on this day. I had fast food at night in addition to having a break day. I had 2 small cheeseburgers, some fries, and half a small coke. That caused my weight to shoot up to about the 76 range a little before bedtime.

I am not registering this as a cheat day because I did not stuff myself. But those were obviously some poor diet choices. And doing this on a break day makes it that much worse.

Nonetheless, I actually only gained .2 kg by the time I weighed in. I did weigh in a couple of hours later than usual. But I don’t consider that cheating. I just wanted to go to the bathroom first.

So by the time of my weigh-in, I was right back to the exact 75.0 that I was when beginning Pentamize maintenance mode and this blog. Everything is fine as far as my maintenance, and I only gained .1 kg the past two days without any exercise. The past 2 days have been unusual in many respects. And yet, I have somehow managed to come out only .1 kg over. It’s now time to get back to doing some exercise.

Over this 68-day maintenance period, I have now had a total of 9 break days. If you do some simple math, that is still approximately one break day per week. While it would be nice to have 2 break days a week, that would probably require too much exercise on the 5 days of workouts. So I am going to stick to what I am already doing for now.

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

The Difficulty of Diet Tracking For Complex Dishes (Day 69 Of Pentamize Maintenance Phase)

End Weight: 75.1 kg
Results: one-hour jog and gained .1 kg

After taking two break days in a row, it was definitely time to start exercising again. I ran for a nonstop jogging session that lasted one hour.

It’s always a bit of a downer when you gain weight on a day with a good workout. But today was only a gain of .1 kg. So that’s not a big deal at all. It just means I need to keep working out for a few days now. And I do have plenty of time in my schedule for that. So I expect to do some nonstop running for at least the next 2 days. Then, I will do a calisthenics workout that includes situps, pushups, and probably the scissors.

I ate more vegetables than usual today and don’t believe that I really overate all that much. This is another example of how the total amount you eat is probably more important than exactly what you eat. I don’t think that casserole was necessarily a good choice. It had some pork and cheese, as well.

One thing I have noticed when dieting is that complex dishes can make you eat too much. You don’t realize how much you are eating at one time. To avoid this, I prefer to eat whole foods or pre-weighed portions. For example, a food that I eat on a regular basis is some meatball patties that are packed together and each weigh 100 grams. Since I know they each weigh 100 g, it’s easy to track the weight of my diet.

Once you throw a bunch of ingredients all into one dish like a casserole, it becomes problematic for tracking purposes. You would literally have to get out some paper or a calculator and start tabulating calories or food weight. I teach more on tracking techniques in the Pentamize book.

Eating a casserole today was not necessarily the problem. In fact, it is very common to gain a little weight on a random day even when working out. But eating complex dishes on a regular basis presents a serious tracking problem and can potentially cause you to eat too much without realizing it. So I generally recommend whole foods instead of multi-ingredient dishes when you are trying to lose your weight or maintain where you are at now. This could even be true with salad, depending on the ingredients. A salad with 10 different ingredients could be deceptively high in calories.

The daily data below are only for the last 5 nonstop running sessions. But the averages are for the 44 running sessions during this 69-day period. That means I am jogging approximately 2 out of every 3 days. Specifically, it is 64 percent of all days. 9 have been break days, and the others were calisthenics exercise sessions.

60M and broke even
90M and gained .9 kg
60M and -.6 kg
60M and -.5 kg
60M and +.1 kg
total 2723 and -3.4 kg
averages of 61.89 min jogging and -.077 kg in 44 days