What is Simultaneous Exercise/Non-Exercise Tracking?

Yesterday was the 11th day on my new diet, and it was a little disappointing to gain .2 kg. However, I am still doing great so far and have lost a little weight overall even on days with no exercise. I have lost .3 kg on the one day that I ran, and that was for only 30 minutes. So whether with or without exercise, this is the most promising that has ever happened since I started doing Pentamize tracking.

It’s too early to say for sure, but this “snacks only” diet seems to probably be the missing element that I have been looking for for 2 years. Yes, I have lost over 60 pounds, but it required too much exercise. I am still 10 days from my typical minimum tracking guideline of 21 days, as any average of less days is too subject to short-term anomalies. No, I am not saying that 21 days is enough to get a scientifically valid result. But it’s enough days to at least assess whether you should abandon a diet or exercise regimen or keep going with it. Based on my 2 years of experience, this plan looks like a keeper. But I’ll track 10 or so more days with this diet before forming a strong opinion.

I am definitely running in the morning, but I will weigh myself before that session to determine whether I would have lost or gained weight without exercise. This kind of tracking (trying to determine results of days with and without exercise at the same time) is not always going to be the most accurate, but it is sometimes the best choice.

I am going to lay out the simple procedure for simultaneous exercise/non-exercise tracking. A good time to use this is when you do not have many break days. You can’t very well track days with no exercise if no such days exist due to the fact that you are working out every day.

There are 3 points of the day that you need to weigh yourself for this tracking:

1. The very beginning of the day;
2. Right before you exercise at the end of the day (this is the non-exercise result);
3. The final weigh-in, which should be right after you exercise (this is the “exercise result”).

The non-exercise results of this kind of tracking can have inaccuracies for at least 2 reasons:

1. If you are weighing in before the 24-hour period is over to give time for exercise at the end of the day, you may be underestimating how much you would have lost with no exercise. However, this would typically be only a .1 kg or so difference.

2. The non-exercise portion can be overestimated if you are exercising on most days. That is because exercise stimulates the body to lose weight throughout the day and perhaps even for longer than a 24-hour period. This isn’t as much of an inaccuracy as it is a metric that is variable. If you don’t exercise at all, you are probably going to lose less on non-exercise days than the days of a person who routinely exercises.

With the understanding that inaccuracies can occur, though, simultaneous tracking can give you a rough idea of how you would have done absent exercise. It’s likely better to rely on non-exercise tracking results taken on break days. But if you have no other choice, simultaneous tracking on days with exercise sessions is an option.

Today, I was up .9 kg at 5:30 p.m. Lately, it has been around .7 kg at the same time. So this is a typical day so far on my new diet. I am about to eat half of a cucumber with some red pepper sauce for the next snack. I will then probably have one more before bedtime.

After the cucumber and red pepper and peeing, I was still only .9 kg up. That looks like a good setup for this 24-hour period as long as I keep the last snack pretty small. Today, that will be the rest of the cucumber with red pepper sauce.

Well, I may be a little too hungry and actually will probably eat one more snack. It will be one pear only if I do, but I have not decided yet.

Actually, I found a fried egg that was left over and decided to eat that. Half a cucumber is really not a filling snack at all.

Before hitting the sack, I was at about 79.7 kg, or 1.4 kg over. While a little higher than recent days, a lot of it was from a cucumber. So this is not bad weight, like a bunch of cake or something could be bad. It’s likely to burn all off soon.

When I woke up, I was down to about 78.6, so the overnight weight loss was good today. It’s pretty much what I expected due to what I was eating last night. Although 78.6 is .3 over, that mark was 4 hours before the last weigh-in of the day. So I am at a pace to lose some weight today or break even with no exercise. However, I plan on running, anyway. I’ll just do it using the kind of simultaneous tracking that I have discussed in this blog. This way, I can get a measure of both on the same day even though it is subject to some level of inaccuracy, as described above.

I went to the bathroom, continued losing weight as the weigh-in approached, and had a huge drop to 78.0 kg. I am going to do the non-exercise weigh-in about 30 minutes early and call it a .3 kg loss. This is a huge day, and I am going to run 90 minutes to make it even better. But regardless of the results after the running session, the .3 loss without exercise is the great news.

My pre-run weight is 78.0 kg. I had a good run, but the result was one of the lowest that I have ever had. Maybe it was because I had already lost a lot of weight before exercising. At any rate, I was down to 77.3 kg, for a run loss of .7 kg (usually around 1.0 kg lately) and a huge daily loss of 1.0 kg.

I can’t imagine things getting much better than this, but tomorrow is also the first day on my new diet after a 90-minute run. We’ll see if my weight goes up more than usual tomorrow. It might be natural for it to go up a little more, but I can’t say one way or another yet.

First 12 Days On New Diet:

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
Day 9: gained .1 kg
Day 10: 30 minutes – lost .3 kg (gained .1 kg before exercise)
Day 11: gained .2 kg
Day 12: 90 minutes – lost 1.0 kg (lost .3 kg before the run)
79.0 to 77.3 overall (lost 1.7 kg)

“No Exercise” Days: lost .4 kg – 10 days
Simultaneous “No Exercise” Portion: lost .2 kg – 2 days
Exercise Days: lost 1.3 kg – 2 days
30-min Days: lost .3 kg – 1 day
90-min Days: lost 1.0 kg – 1 day
Day After Exercising: gained .2 kg – 1 day

6 Days On New Diet And Still Close To Breakeven With No Exercise

For the first time in 2 years of tracking, I have specifically chosen to take a break day for 6 days in a row. The only reason I am doing, this, though, is because I could see that my new diet is working so much better than what I have been doing for the past 2 years. I would not have been able to predict that I would actually be losing weight over the past 5 days, having dropped slightly from 79.0 to 78.8 kg.

If nothing else, I am one stubborn fool at times. For 2 years, the only modification I made to my diet was to reduce carbs, such as bread and rice, and add yogurt and meatballs right out of the box (just straight meat with no sauce or anything added). I was so happy with the yogurt and meatballs that I stubbornly refused to try a diet without them and see what happens.

It’s more difficult going without the meatballs for me. I am on Day 6 and starting to not miss the yogurt so much anymore. Eating oatmeal has been a fine replacement. I do still eat meat, but it’s generally 3 small chicken patties that are heated in the oven. If I don’t eat oatmeal, then I might eat 6 of the patties.

The hardest part for me is eating vegetables, but I have been eating mostly broccoli so far. I have it with red pepper sauce, which makes it easier going down.

If I am going to take more break days, though, one thing that will take getting used to is more days with a small weight gain. For example, I woke up today and was .4 kg over even though my diet has been great today. I do have 90 minutes to go before the weigh-in, so that could go down some. But today is going to have a weight gain. However, my thinking on this is to get close to breakeven on the new diet and then add enough exercise to lose or maintain weight.

I had a 78.8 start today and was only up to 79.6 at 6 p.m. That is a really good start and what is needed on a break day. I keep on eating small snacks instead of meals, and part of me is starting to resent society for pushing 3 meals on everybody. I have not been tracking my weight as much lately during the day, although that can be a problem when you have a tendency to overeat. However, today I just needed a little more food and water and didn’t feel the need to weigh in again before bed.

For some reason, I didn’t go down much at all overnight. I was 79.2 kg in the morning. Although that is a very low overnight drop, this is not surprising to me on a break day, at least under my old diet. As to what is the norm for the new diet, the results have been very mixed so far. I doubt there is any way to plan or predict overnight weight loss, as I have always had wildly different results from day to day. Just as with the old diet, it’s the average that will determine success or failure.

I went to the bathroom and finished the day pretty nicely, losing .3 kg more and finishing at 78.9 kg. So I gained the minimum of .1 kg. Overall, though, I have now lost .1 kg over the course of these 6 days. With all of those being break days, things couldn’t be much better.

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
79.0 to 78.9 overall (lost .1 kg)
all 6 days so far are break days

This Is The Best Day I Have Ever Had In Pentamize Tracking History

Today was the 5th day of my new diet, and all have been break days. Far and away, this turned out to be the best day so far. In fact, in some ways, it is the best day that I have ever had.

I lost .6 kg today, getting down from 79.4 to 78.8 kg. That is not even close to the record for most amount lost in a day. The reason I say it feels like the best day I have had is that I lost .6 kg even though this was a break day. I don’t recall coming close to that except when coming off of a big cheat day, where it is common to lose more than usual when the excess food digests.

I have now actually lost weight in the first 5 days of trying my new dieting techniques. Things are surely peaches and cream at the moment, and it’s a nice surprise.

When I was developing my Pentamize tracking system, I was actually surprised at that time that almost every single break day was resulting in a weight gain. In fact, it was even worse than that because even days with 30 minutes on an elliptical trainer were averaging a small weight gain. I couldn’t believe how hard it was to lose weight. And it really has been super hard to lose then maintain in the almost 2 years that I have been doing this (including the 7 months before starting the tracking system).

Now, I may be finding out that some relatively simple diet changes were all I needed to make it a little easier. However, it’s still way too early to conclude anything, as I am only 5 days into this new diet. But I am committed to continuing this and know that I will probably have to start working out some again. In fact, I want to work out some to keep the muscles and lungs in decent shape.

I am still suspending the 100-day test for now because that test was designed to use my old diet. I was having some difficulty with that test due to so many break days, which I don’t normally even have up until recently. But I believe I can still maintain my weight under the old diet by averaging roughly 75 minutes a day. That is too time consuming, and the hope is that this new diet can reduce that even more. I still want to run, but almost 2 years of running 90 minutes on nearly a daily basis still seems wrong. Why do I have to work out so much? This new diet may finally give me that answer. I love the yogurt and meatballs I have given up for now, but my body demands less exercise if possible. It’s almost insane for a non-long-distance runner like me to run like 40 miles plus per week. I will continue to abstain from those foods and keep on eating only small snacks (nothing approaching a full meal even at breakfast time). For a long time, I ate a larger breakfast and then smaller meals the rest of the day. Not anymore. Even breakfast is a small snack.

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
79.0 to 78.8 overall (lost .2 kg)
all 5 days so far are break days

Still Only .4 KG Over On New Diet And With No Exercise

This is the fourth day in a row of combining my new diet with a break day. Despite yesterday’s bobble on Valentine’s Day, things are surprisingly good so far. I am up .4 kg, but that is with literally no exercise at all.

Today, I wanted to bounce back after gaining .3 kg on Valentine’s Day. Although I did not lose weight, it was still pretty pleasing to break even. And this was yet another break day from exercise.

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
79.0 to 79.4 overall

Not having eaten any yogurt or meatballs for this new diet, I do have to replace at least a portion of that with something else. Over the past few days, I have been eating oatmeal in lieu of yogurt. Instead of meatballs, I have had more chicken patties and vegetables than before.

I’m pretty sure it is common knowledge that oatmeal is a good option for dieters. I don’t know if frozen chicken patties are particularly good or not, but I have developed a system of eating them in moderation. I take 3 of these small patties, throw them in the oven, and eat them as one of my snacks. The total weight of 3 of them is probably only about .15 kg. This is a decent small amount that gives me the daily meat that I crave.

Although I haven’t crunched the numbers in detail yet, it appears that I am eating less meat so far on this diet. An analysis of how this is occurring might be helpful to you.

The meatballs that I have been eating for about 2 years come in a plastic container and are ready to eat right out of the refrigerator. The chicken patties are frozen, and I heat them up in the oven. I do know that I have sometimes eaten .3 and maybe close to .4 kg of the meatballs in a day. That’s not every day, but it is sometimes easy to get out of hand when eating them right out of the box. I can see how you could accidentally overeat in this situation without realizing it. Although I don’t sit there and weigh every meatball, I am quite sure that I have eaten too many on many occasions.

With the chicken patties, I seem to have a better portion-control system. 3 patties go in the oven, I eat them when they are ready, and then I am done (usually no more patties). I don’t want to heat only one patty again later in the day. It seems almost pointless. So this “heat and eat 3 patties at once” system is pretty easy to follow.

Let’s compare that to refrigerator meatballs. If I get hungry, I can instantly grab one of these and chow down. 2 hours later, I will often do that again. This brings the possibility of cumulative overeating over the course of a day. Basically what I am getting at is that it’s easier to accidentally overeat on the meatballs than the chicken patties. So once I finish the 3 patties, I won’t be munching on any more the rest of the day. I stuck to the plan today and broke even. No complaints about that since the hope is to break even or come close to it on this new diet and then add a little exercise for any needed weight loss, such as cheat-day recovery periods.

Diet Mistakes On Valentine’s Day, But Gain Was Fairly Minimal

This is now the third day on my new diet, and all 3 days are break days, as well. I’d like to get some idea of what kind of results I can get on this new diet without exercising. Then, I will estimate how much I probably need to average daily and start doing some daily tracking that combines this new diet with the exercise sessions.

Historically, I have not taken many break days since starting Pentamize tracking. This is because I routinely got such poor results that I was afraid that taking many days off would require a taxing recovery. However, with this new diet, it seems like I suddenly have a chance to possibly break even without running at all. So I feel less pressure now and am taking the chance to go a few days without exercise while also tracking the results of the new diet.

Here are the updated results, including today. I will explain today’s poor results below the update.

Start 79.0 kg
Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
79.4 and gained .4 kg

This would have normally been a really bad day to take a break. But since I am in the middle of testing the new diet, I decided to just live with the results. I did eat one bigger meal today because it was Valentine’s Day. And that was the last meal.

I was doing fine and following my new “snacks only” routine. But we had a bigger dinner, and I suddenly found myself 1.9 kg over the starting weight. That put me in the Danger Zone, and I knew I was in trouble. Even with exercise, I often gain weight on the day when getting close to 2.0 kg.

At 2 p.m., I was only 79.6 kg. That was a marvelous start. After that, I only had 2 small snacks before the dinner meal. But that last one shot me right up to 81.0 kg.

I did not work out in the morning, and I actually was expecting much worse results because this was another break day. But I somehow went down to 79.7 overnight. That kind of drop is pretty unusual, but it could be possibly explained by the fact that a good deal of the meal was a coke. A coke can quickly increase your body weigh and daily increase, but most of that weight is expected to come off in a few hours. This is probably at least one of the reasons I dropped so fast overnight.

With 3 more hours to go, I had a typical weight loss over that period and ended the day at 79.4 kg, or a weight gain of .3 kg. It feels like I dodged a bullet and only got nicked.

Tomorrow, the plan is to get back to small snacks all day and forget what just happened. I don’t want to punish myself here for enjoying Valentine’s Day just a little.