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

Lost .4 KG And Now Heading Into New Year’s Cheat Days

This is Day 26 of my 100-day test of flexible exercise workouts. While I am over so far, it’s clearly duet to the holiday cheat days. So I am happy with this so far. I totally intended to include the holidays to make this a more realistic experiment.

Today was another good recovery day. This was needed because I am about to hit 2 more cheat days in a row. This is the blog post for December 30, 2017, so New Year’s Eve and New Year’s Day are coming starting tomorrow.

I lost .4 kg today on a strange one with roller-coaster results. My diet was great as far as how much I ate, and it was actually pushing towards not eating enough. I got a bit of a headache that might have been from low food consumption. At any rate, the key is to not starve, and I didn’t starve. I am just clarifying that I was getting pretty close to starvation, which is not my goal. But in this circumstance, I decided to sacrifice a little more than usual due to trying to at least get into the 77 range before the New Year’s cheat days.

I just barely managed to get into the 77 range and finished today at 77.9 kg. That was a daily loss of .4 kg, and more was expected considering how the day was going. However, I was on a different schedule than recent days. Instead of running in the morning right before the final weigh-in, I had to run at night (the middle of my daily Pentamize tracking periods) due to a scheduling problem.

I was only up to about 79.0 at the maximum (.7 kg up from 78.3) today and had even dropped some to 78.8 before the run. This was looking like a monster day, but nothing really went well from that point forward. I only lost about .8 kg from a 90-minute run, getting down to 78.0. The pace was pretty average, with it being moderately cold (above freezing). At that point, I really needed one more meal before sleeping, and that meal plus post-exercise water for rehydration raised my weight to about 78.5 kg.

I was hoping to lose a lot of weight overnight, but it was literally a disaster. I woke up at about 6 in the morning, and still weighed about 78.3 kg. That is about the worst I have ever seen, but it perhaps makes sense when considering I ate so little. Anyway, the last 4 hours did not include any exercise, and I abstained from eating or drinking anything and lost .4 kg. So this allowed me to lose .4 kg today. Although I was expecting to lose more, my predictions have never been all that accurate. Even when doing rigorous Pentamize tracking, I have found it impossible to predict daily results even though the end result is always good weight loss or maintenance.

It’s now time to have a couple of cheat days. I was really hoping to lose more before this second cheating period. However, losing 1.0 kg in 4 days is really not bad at all. So this period between Christmas and New Year’s has been pretty successful as a short-term recovery effort.

Results Through Day 26:

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

gained 1.1 kg (3 cheat days, a partial cheat day, and two break days)
minutes saved from max of 90 – 253
2097 minutes total
average run time – 81 minutes

First Day After Cheat Day Is An Overall Success

Day 449

This is the first day after a cheat day, which is often very good because the extra weight sometimes naturally falls off due to normal digestion. Of course, I always aid this along by working out, anyway. I could count on one hand the number of times taking a break day right after a cheat day. I may be undisciplined at times when it comes to diet, but I darn sure know it’s time to exercise after a cheat day.

I like to run before taking the first meal of the day. But I am married, and my wife sometimes has me eat with her. So I ended up eating some yogurt and oatmeal before running.

Before having that meal, my weight was 78.5 kg. That is much better than usual for that time of day because my starting weight was 78.2, meaning that I was only up .3 kg on the day at that time. And this was about 5 hours before weigh-in time. Thus, if I had not exercised and had not eating anything until weigh-in time, it’s possible that I would have broken even or even lost a little weight on this first day after a cheat day. This is exactly what I was referring to in the first paragraph. It is very common to have a big recovery the first day. But you have to remember that you need to spur this recovery along with an exercise session. It may be better than the usual day, but it’s not enough to even remotely come close to getting rid of all the weight that you just gained.

My goal is usually to max out my exercise workouts until getting back to the pre-cheat-day weight. This time, that weight is 76.7 for me. Thus, I have very long ways to go to get back down there.

Before running, I also had a cup of coffee and went to the bathroom. The eating plus going to the bathroom balanced out to a pre-run weight of 79.0 kg. That definitely put an end to having a huge day of weight loss for this first post-cheating recovery day. Without that extra meal, I likely would have lost more than .5 kg.

Conditions were not good today for running. It was snowing the entire time. For part of the run, I ran under the nearby stadium roof. For me, though, running in a circle like that for an hour and a half is monotonous. So when the snowfall lightened up a little, I decided to run around town. That was the last 40 minutes of the run. The snow was melting, so my feet got totally drenched. These are usually not good conditions for maximizing weight loss during a workout.

In this case, I did a little better than expected and lost about .9 kg. It was time to weigh in right away, so my final weight today was 78.1 kg. That is a loss of .1 kg. All things considered, that is not bad even though it would usually be a lot better the day after a cheat day. Given the extra meal, though, this seems just fine. However, I should attempt to eat less for Day 450 to make up for that extra meal.

Results Through Day 9:

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
gained 1.3 kg overall
minutes saved from max of 90 – 62
748 minutes total
average run time – about 82 minutes

First Cheat Day Of 100-Day Test

Day 448

Today is the first cheat day of my 100-day test. This experiment is starting in December, so there are going to be plenty of cheat days. However, there is plenty of time to recover in January, and the test will not be over until early March. I actually want to have several cheat days to run the test under a realistic scenario. In real life, there is no way that I am going 100 days without any cheat days. So the test would be completely unrealistic if I did not include them. And December is obviously uber realistic when it comes to cheat days.

At my max weight for the day, I was up to about 79.6 kg. That is a very large increase of 2.9 kg since I started the day at around 76.7. This is probably a pretty average cheat day, though. I have done far worse on some days, such as gaining about 4 to 4.5 kg on a holiday cheat day. Still, there is obviously no one-day recovery from this. It’s probably going to be at least a few days trying to get back down to 76.7. Until that time, the plan is to continue running 90 minutes.

Overnight, I had dropped to some amount well below 79.0 kg. While I did not weigh myself right after waking up, I ate a meal before running and then weighed in at 79.1 kg. Just making a simple observation with the numbers, that means that I lost quite a bit overnight since I was still well below the evening’s max amount of 79.6 even after eating breakfast.

My run was 90 minutes, and it was another fairly disappointing outing. I dropped to 78.3 kg, and my final weight on this cheat day was 78.2, for a weight gain of 1.5 kg.

This drop of .8 kg from the run is not something that seems like it should be happening. I used to average about 1.5 kg of weight loss during 90-minute runs. It then went down to an average of about 1.1 kg as I lost a lot of weight and then transitioned to maintenance mode. However, even this decrease was during cold weather for a portion of the time. Now, during 2017’s cold weather, it seems to have dropped even more. I currently appear to be averaging about .9 kg since we have reached freezing weather or at least close to it on a semi-daily basis.

These worsening results may be a combination of the fact that I am in maintenance mode and running in freezing weather. But there appears to be something else going on, as well. I don’t know what that something else is. Hopefully, it’s not my metabolism getting even worse. It could actually be something good, like losing less because I am in better shape. At any rate, I will continue to track and see if I am able to adjust my diet to account for any changes in exercise results. I am not going to let differences in exercise results allow me to fail.

Looking at the updated numbers, I am obviously now well above the 76.8 starting mark of the 100-day test. However, that is because of today’s cheat day. So there is no cause to sound the alarm. I just need to stay focused on running 90 minutes a while to recover.

Results Through Day 8:

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)
gained 1.4 kg overall
minutes saved from max of 90 – 62
658 minutes total
average run time – about 82 minutes