Pentamize Weight Loss Test: Can You Lose Weight On a Cheat Day?

This is Day 4 of my Pentamize Weight Loss System maintenance mode. Today will be the most important Evening Dominator that I have done. This is a cheat day. I am not going to go nuts like I did on last month’s cheat day. But I will eat out and drink some coke. I’ll definitely be in trouble by the time of the workout, so I plan on doing at least a 90-minute run.

After the restaurant (lunchtime), I was actually only at 75.7, which is not as bad as expected. Since I was 74.2 kg when I woke up, that was a 1.5 kg increase, which is pretty close to 3 1/2 pounds. So while I cheated some, it wasn’t hog heaven, either. I just had a typical barbecue chicken meal with potatoes and some salad and a large coke at a restaurant.

At 3, I had dropped to 75.6 kg. But after eating my last meal, I was up to 76.1 kg. This looked tough for even just breaking even, but I felt a 90-minute run might do the trick. I went out and lost a typical 1.6 kg, which put me down to 74.5 kg. However, I’ll drink some water before bed and weigh myself again for the final nightly number. Without the water, I am .4 kg under. So it’s good so far. Can I actually have a cheat day and still lose weight? It looks like I may do it.

Yes, I finished up at 74.5 kg because I had some water but also went to the bathroom.

Results For Today (September 22, 2016):

74.5 kg after doing Evening Dominator (weight loss of .4 kg even on a cheat day, albeit a fairly moderate cheat day)

74.0 kg the next morning (.2 kg weight loss)

Running Maintenance Mode Results

Jogging Sessions (Nonstop Jogging)
22M and -.4 kg
44M and -.2 kg
47M and -.2 kg
90 M and -.2 kg (today)
total 203 minutes and -1.0 kg
avg. 50.75 min jogging and -.25 kg in 4 days

Be aware that this particular blog entry in no way endorses cheat days or is meant to imply that it is easy to lose weight on a cheat day. In fact, look at these numbers closely. I didn’t go to an all-you-can-eat buffet or anything like that. I just had a coke and a pretty average-sized meal at a restaurant. The rest of the day was smallish amounts of food. Then, I went out and ran for 90 minutes, which is a pretty long distance of something like 7 miles for me.

I did this as a test. But I have to stress it was a pretty bad run. I had cramps and then a stomachache the whole time. As a general rule, cheat days, especially with really big meals, are just counterproductive to losing weight. The main points of this entry are as follows:

1. Cheat days are something you are going to do. But try to make it a moderate cheat day instead of stuffing your face and gorging yourself for no good reason. Eat what you like, but don’t have 3 huge meals. Have one meal that satisfies you and keep the other meals small; and

2. If you have a cheat day, expect to work hard to make up for it. The extra calories aren’t just going to magically disappear unless you are already someone with a highly efficient metabolism.

Pentamize Weight Loss Maintenance Blog For September 21, 2016

September 21, 2016, was my 3rd day in maintenance mode of my Pentamize Weight Loss System. In my book, one of the things you will learn is the danger of transitioning from full weight-loss mode to maintenance mode.

To be honest, the risk is that you just lose motivation and fall back into your own habits. So for some people, the maintenance mode may have to be pretty much the same as their full mode. This is going to depend on a lot of factors, but it mostly comes down to what made you successful and how successful you were in full weight-loss mode. Let’s look at my example:

1. I was losing about 2.7 pounds a week in full mode. By the end, it came down slightly, ending at 2.5 pounds a week.
2. In this case, I was well above the recommendation of 1 to 2 pounds a week. Why? Because I worked my butt off during full weight-loss mode. I worked out darn near every day to lose weight fast. And it worked. And my book shows you my daily full-mode results, just like this blog shows you my maintenance-mode results.
3. In my case, I am exercising less now than I was during full mode. You can see why. I am trying to maintain now, and the rate before is just not necessary to maintain. So there’s a very good reason why I am working out less in my permanent maintenance mode. I don’t need to kill myself here because less exercise than before is still enough for me to maintain my weight.

However, this does not mean that you are going to be in the same boat as me once you hit maintenance mode. Let’s say you were losing one pound a week while dieting and exercising 5 times a week for a total of 4 hours.

Now, you hit your weight and decide it is time to go into maintenance mode. Can you reduce your exercise to 4 days a week instead of 5 or reduce to 3 hours a week instead of 4? That may not be possible in your case because your full-mode results were only 1 pound per week. You don’t have a lot of room there to reduce your workouts compared to someone like me, who was losing 5 pounds a week.

The only thing you can do for yourself in maintenance mode is to vary your exercises and test them to see what happens. Everyone will have different results. If you reduce to 3 hours a week and are still maintaining, then great. But if you start gaining weight again, then it’s probably going to be time to step back up to your full weight-loss mode.

Daily Results:

74.9 kg after doing Evening Dominator (weight loss of .2 kg)
74.2 kg the next morning (also a weight loss of .2 kg)

I was about 75.5 kg after eating all my meals for the day. That was up from 74.4 kg in the morning. So with all water, food, going to the bathroom, and everything, I had risen about 1.1 kg throughout the day.

I ran 47 minutes and dropped to 74.5 kg and then drank some water and was up to 74.8. At bedtime, I had risen to 74.9 kg, all due to water.

Running Results

2M jogging and -.4 kg
44 minutes jogging and -.2 kg
47 minutes jogging and -.2 kg
avg. 37.7 min jogging and -.27 kg in 3 days

You will see later in the blog (I wrote a couple of weeks before starting to publish) that this first period in maintenance phase actually saw me losing quite a bit of weight. My weight started going back up when I took some breaks, had some cheat days, etc.

If you want to have a cheat day, at least understand that you have to make up for it somehow. If you cheat early in a day, you may exercise later that night. Alternatively, you could work out a little extra each day for the next week or so. It’s up to you. But don’t have a cheat day and then do nothing to make up for it. Have your fun. But pay the price by putting in some extra time into your exercise sessions.

There’s a great section in my book that is called “How To Time Your Rewards.” You can even cheat a little every day if you know how to do it. But the timing is crucial, and some hard work must be done to allow for a little cheating. Go to my home page to learn more about the book.

Day 2 Of Pentamize Maintenance – September 20, 2016

On the first day of my Pentamize maintenance phase, I had run only 22 minutes. That is actually the shortest amount of time I had run in I believe about a year. In my experience, such a short run would rarely achieve good weight-loss results. However, I am referring to either low- or moderate-intensity exercise. But even a 22-minute run at high intensity is so short that a lot of people are not going to get much benefit from it. It was an unusual day and not something that I would normally recommend. But I want to know what works and doesn’t work. So I will be reporting everything I do in this blog because it is important to have honest and valuable analysis of results.

On September 20, 2016, I made a decision to do another of what I call an “Evening Dominator” session. I won’t give the full lesson here. But it is in my book.

In this case, it seemed like about 45 minutes would be a good time to try for a fairly intense jog. Now, this was not high-intensity exercise. It was definitely in the range of moderate intensity. There is no way I can handle 45 minutes of high-intensity, nonstop running.


I lost a very good .8 kg during this run. That is about 1.7 pounds. I had risen from 74.6 in the morning to 75.6 kg right before the workout. So I went back down to 74.8 kg.

After drinking water, I went back up to 75.1 kg. That put me at even on the day when measuring from the previous evening, where I was 75.1 kg. Keep in mind that you will not always lose weight in a 24-hour period when you have a good workout. That’s just the way weight loss goes. It has big ups and downs in short periods. You just want to avoid consistently gaining weight for weeks at a time. That is when you know something is probably wrong.

Nonetheless, by the morning of the 21st, I expected to drop below the previous morning’s 74.6. How do I know this? It’s because of a concept called DBW, which I teach in the book (see the home page to get it). And I did drop to 74.4 kg. So I lost .2 kg from the previous morning.

Running Results:

September 19: 22 minutes jogging and -.4 kg
September 20: 44 minutes jogging and -.2 kg
Average 33 min jogging and -.3 kg in 2 days

Based on my results in full weight-loss mode, I would expect that these first 2 days were a little better than what my average will be over time. Also, never make the mistake of worrying about only 2 or 3 days of results. If you are consistently gaining weight, that’s when you need to change something. And if you are in full mode but only breaking even, then you are going to have to make some modifications. Once you learn the full Pentamize tracking system, it’s pretty easy to make changes, test the results, and compile enough information to figure out what is going on.

September 19, 2016 – The Beginning Of Pentamize Maintenance Mode

September 19, 2016, is the beginning of my maintenance phase. But I will also be testing some Evening Dominator sessions and emergency exercise sessions. To summarize, these are sessions that you can try when you are having trouble staying below your DBW. They are fully explained, with details, in my Pentamize book, which you can purchase from the home page.

Because I have pretty much met my weight goals, I will not do these test sessions with the purpose of losing a lot of weight. But I intend to show how you can at least break even with these sessions. You may have to try a little harder to actually lose weight if you are still in full mode when you try these sessions.

Actually, let me be a little clearer. It is impossible to know in advance exactly what you will have to do to lose weight on an individual level. Since all human beings are different, the same exact diet and exercise would achieve different results for 2 different people. Even if you add 50 or 100 people, you could end up with results all over the map. This is exactly why I formulated Pentamize tracking as a means of individually testing your own progress. Forget about what someone else is doing. It might not even work for you.

A lot of times, people who want to lose weight will ask someone what diet to go on. Someone asked me, “What is the secret?” If I have to answer that question in one sentence, I would be forced to say that you have to find the right diet and exercise that works for you on an individual level. And this is precisely why you need to learn a tracking system. It’s not really possible to systematically lose weight (unless you just get lucky or starve yourself) unless you understand what works for you and what doesn’t work.

Weight Results:

I was exactly 75.0 kg on the morning of September 19, 2016. So this is my starting weight for my maintenance mode.

On the 19th, I did an Evening Dominator session that was only a 22-minute run. I tell you in precise details what an Evening Dominator session is in my book. But it’s an aggressive technique you may be forced to use if you are having trouble losing weight.

Before bedtime on September 18, I was at 75.6 kg. So my goal for the 22-minute run was to get down to at least 75.6 kg. Although unusual for me, I was still only 75.5 kg in the evening. So when I went out to do this run, I was already in great shape for the day in terms of potential weight loss. Any amount of loss was going to let me achieve my goal, provided I did not eat anything after.

I dropped to 75.1 kg as a result of the run. It is not normal for me to lose .4 kg in such a short period of time on a run. But I ran extremely hard on this particular day. While I have pretty much abandoned high-intensity runs, this was definitely a high-intensity workout for me. My heart rate was over 150 when I finished. My resting heart rate is at about 55 beats per minute.

My official weigh-ins for each morning are actually recorded on the following morning. And in this case, I was 74.6 kg. That was a solid .4 kg of weight loss compared to the morning of the 19th. This made for a great start to my maintenance mode.

Running Results

Jogging Sessions:

22M and -.4 kg
avg. 22 min. and -.4 kg in one day