Weight Hacking – Week 3 Update

Week three has come and gone.  It’s time to review how the week went.  Like the previous two weeks, we will review and learn from this week using a scrum sprint review and retrospective.  For a brief description of scrum and why we are using a common software development framework to review weight loss, see Weight Hacking – Week 1.

Review

Body Progress

At this point, changes are small but noticeable.

week3_day1_body

Week 3 – Day 1

a

Week 3 – Day 7

Weight Loss Progress

NOTE: I weighed myself first thing each morning.  Number one was to go #1.  Number two was to step on the scale.  I logged my daily weight in MyFitnessPal.

week3_day1_scale

Week 3 – Day 1

week3_day7_scale

Week 3 – Day 7

This week, the scale starts with a slight stagnation followed by a steady loss of almost a pound per day over three days.  I attribute the steady loss to calorie throttling, which I started following on Jan 19.  You’ll see more on calorie throttling under the What Went Well? portion of the Retrospective section below.

The scale is not always kind.  Weighing yourself daily can go either way.  Sometimes your day-to-day weight fluctuation has to do more with water retention than body fat.  If you see your weight increase after a disciplined day, think back.  Does your journal show a lot of sodium?  Are you sore from a workout? Is this the time of month where you typically retain more water?  It would be great motivation to start every day off 4 oz lighter than the day before, but it doesn’t work that way.  We need to expect to “bounce around but trend towards down”.  Daily weigh ins are for daily accountability.  You don’t get to rationalize misbehaving today because your weigh in is a few days away and you have time to make up for it.  What you do today will be reflected on the scale tomorrow morning.

Week 3 - Weight Graph

Week 3 – Weight Graph

 

Food and Exercise Log

The food and exercise log is a lot of information.  To save you from scrolling past it to get to the retrospective, the food and exercise log is provided as Review Appendix A – Food and Exercise Log below.

Retrospective

What went well?

  • Losing weight: I dropped 3.2 lbs this week for a total loss of 13.2 lbs.
  • More energy:  I can’t remember the last time I yawned.  Well, I did after typing that last sentence, but that was a mental trigger, not I sign of being tired.
  • eMeals: Due to leftover eMeals recipes, we only needed to buy five meals this week.  Two of the new meals were slow cookers, which I cooked back to back.  Cooking this week was on easy mode.
  • Darebee: I am only 8 days away from completing the Darebee 3,000 Squats 1,000 Push ups Challenge.  The daily push ups have reached 80 and the daily squats have reached 240.  I am becoming stronger and more efficient in the movements.  Losing weight while performing daily body weight movements kicks the momentum into overdrive.

Week 3 – Day 7: Darebee Challenge Progress

  • Pact: I completed my second week on Pact where I committed to running three times a week for 30 minutes each session.  The reward for completing the first week on Pact was $0.54…bam!  Granted $0.54 is pretty small, but knowing that I didn’t get hit for any of the $5 per missed session charges and knowing that the $0.54 came from people in the Pact community that fell short on their pacts makes it somehow more satisfying.  Not because I’m happy that someone failed, but because this isn’t $0.54 from my account moved to another account.  It’s a free $0.54 for sticking to the Pact.
Pact App Reward

Pact App Reward

  • Planning:  I had two lunch meetings and an out of town dinner this week.  These require additional planning.  Again, I scoped out the menus or required the host to provide something on the diet.  At the Mexican restaurants, I had fajitas, sans the tortillas.  I took the half of the fajitas home in a to-go box.  (you’ll understand why after reading the calorie throttling post linked below)  For an in-office meeting, my lovely wife requested salads instead of sandwiches with their deli order.  Hail Caesar!
  • Calorie Throttling: I introduced calorie throttling towards the end of this week, which helped accelerate the weight drop.  Calorie Throttling is “the new hotness” that we will use in week 4 to help us cruise into our target weight.  Calorie Throttling is its own topic, so I created a blog entry to describe this eating practice.

What didn’t go so well?

  • Sick Day:  I stayed home Wednesday with an upset stomach and a fever.  I felt it coming on Tuesday night in a board meeting when I thought to myself, “Hmm.  I could throw up right now if I wanted to.”  I suspected that I ate something bad and I may have.  That day for lunch is when I had the Caesar salad at a lunch meeting.  Either way, I went to sleep at 9:15 pm and slept until noon the next day.  I woke up covered in sweat, but otherwise feeling good.  You’d think I lost some weight by fasting for 15 hours, but no.  I gained 0.2 lbs.  That’s why I love the daily weigh-in.  The scale doesn’t care how much you suffered.  It only cares what you weigh.
Check yourself

Check yourself

What have I learned?

  • Slow Cookers are the Bomb:  Preparing two slow cookers back to back was awesome.  The recipes served six and tasted yummy.
  • I love Sheppard’s Pie with cauliflower mashed potatoes:  They don’t call it Sheppard’s Pie, but come on.  A beef stew over mashed “potatoes”? This has been, by far, my favorite eMeals recipe.  I could eat this every day:

FavoriteeMeal

  • Bacon “ceviche” is yum: Chop onion to bits.  Cook bacon to crispy.  Cook spinach in bacon grease.  Chop bacon into bits.  Chop spinach.  Mix together and serve over fried eggs. (I know it’s not actually ceviche, but it sounds fancy)
  • Adding strength worked:  I added several sessions of 50 kettlebell swings into this week’s workouts.  I was still able to do so without bulking up.  And I feel like it’s helping me tone up.

What still puzzles me?

  • Could I handle two days of intermittent fasting? If I bring intermitten fasting in this week, I’ll go into detail about it during the week 4 update.  Basically, it’s a window of time in which you eat, say from 12pm to 9 pm.  All other times are water-only.  Studies have shown it helps with weight management beyond simple additional calorie restriction and also has some great wellness benifits.  If you want to get an early start with me, check out the Zero App.

Conclusion

That wraps up the review for week 3 of weight hacking.  I’d love to see your reviews and retrospectives.  Please share your progress in the comments here or in the Weight Hackers Facebook group.  The Facebook group is open to the public.  Please join in the conversation and support get support from fellow weight hackers.

-James Wansley
BODYHACKER

Links

Join the Weight Hackers Facebook Group
Read the Weight Hacking Overview post
Read the Week 1 Update
Read the Week 2 Update
Read the Week 3 Update <– You are here
Read the Week 4 Update
Read the Week 5 Update
Read the Week 6 Update
Read the Week 7 Update
Read the Week 8 Update

Review Appendix A – Food and Exercise Log

The following was tracked via MyFitnessPal

January 15, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
splenda – Splenda, 1 pkg 4 1g 0g 0g 0mg 0mg 0g 0g
Avacado – Medium Avacado, 0.75 Avacado (150g) 188 9g 17g 0g 0mg 0mg 0g 8g
Egg – Poached Egg, 1 Large Egg (50g) 71 0g 5g 6g 185mg 149mg 0g 0g
brookshires – thick bacon, 2 slices 90 0g 7g 6g 20mg 300mg 0g 0g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Lunch
Hellmann’s – Real Mayonnaise 20 Fl oz Squeeze Bottle, 1 tbsp (14g) 100 0g 11g 0g 5mg 95mg 0g 0g
Walmart – Seasoned Rotisserie Chicken, 3 oz 160 1g 10g 17g 55mg 660mg 0g 0g
Ellis – Pecan Halves, 4 grams 28 1g 3g 0g 0mg 0mg 0g 0g
Celery, raw, 0.25 stalk, medium (7-1/2″ – 8″ long) 2 0g 0g 0g 0mg 8mg 0g 0g
Carrots, raw, 0.25 large (7-1/4″ to 8-/1/2″ long) 7 2g 0g 0g 0mg 12mg 1g 1g
Dinner
Wal-Mart – Ground beef, 4 oz 270 0g 21g 20g 70mg 75mg 0g 0g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Land O’ Lakes – Unsalted Sweet Butter, 0.75 Tbsp 75 0g 8g 0g 23mg 0mg 0g 0g
Wegmans – White Mushrooms Sliced, 4 oz 27 4g 0g 4g 0mg 7mg 1g 1g
Mccormick – Ground Thyme, 1/4 tsp 0 0g 0g 0g 0mg 0mg 0g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Red Wine Dry – Ash – Wine, 2 oz 30 5g 1g 0g 0mg 0mg 0g 0g
Great Value – Worcestershire Sauce, 0.25 tsp 1 0g 0g 0g 0mg 16mg 0g 0g
Broccoli, raw, 0.25 lb(s) 39 8g 0g 3g 0mg 37mg 2g 3g
Star – White Wine Vinegar, 1.75 Tbsp. (15 mL) 0 0g 0g 0g 0mg 0mg 0g 0g
Great Value – Prepared Dijon Mustard, 0.5 tsp 3 0g 0g 0g 0mg 60mg 0g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Silk Coconut Milk – Unsweetened Coconut Milk, 60 ml (1 Cup) 11 0g 1g 0g 0mg 10mg 0g 0g
Mccormick – Curry Powder, 0.25 tbsp(s) 5 1g 0g 0g 0mg 1mg 0g 0g
Oil – Extra Virgin Olive Oil., 0.25 tablespoon 30 0g 4g 0g 0mg 0mg 0g 0g
Broccoli, raw, 0.13 lb(s) 19 4g 0g 2g 0mg 19mg 1g 1g
Pork Loin Chop – Thick / Grilled, 2 oz 85 0g 4g 12g 38mg 28mg 0g 0g
Snacks
Bill’s Oysters – Oysters, Raw on Half Shell, 6 medium oysters 42 1g 1g 7g 48mg 186mg 0g 0g
g Hughes – Smokehouse Sugar Free Bbq Sauce Honey Flavored, 30 gram 10 2g 0g 0g 0mg 190mg 0g 0g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
TOTAL: 1,434 42g 107g 77g 444mg 2,113mg 5g 15g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 5.2 mph (11.5 min mile) 357 33
Garmin Connect calorie adjustment 0 1
TOTALS: 357 34 0 0 0

January 16, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Jimmy Dean’s – Fully Cooked Turkey Sausage Patties, 2 Patties 130 2g 8g 13g 55mg 490mg 1g 0g
Aldi Large – Egg, 2 large egg (50g) 140 0g 10g 12g 370mg 140mg 0g 0g
Cheddar Cheese, Sharp – Tillamook, 0.5 oz (28 grams) 55 0g 5g 4g 13mg 85mg 0g 0g
Lunch
John Soules Beef Fajitas – Beef Fajitas, 6 ounce 240 4g 9g 32g 90mg 1,121mg 0g 0g
Chipotle – + Guac, 3 oz 129 7g 11g 2g 0mg 163mg 1g 5g
Chipotle – Sour Creme Only, 1 oz 58 1g 5g 1g 19mg 15mg 1g 0g
Generic – Grilled Peppers and Onions, 0.5 cup 75 8g 5g 0g 0mg 150mg 4g 2g
Dole – Shredded Lettuce, 1 cups 3oz (85g) 7 2g 0g 1g 0mg 7mg 1g 1g
Cheese, cheddar, 1 oz 115 0g 10g 7g 29mg 183mg 0g 0g
ranch dressing – Dressing, 0.5 tbsp 35 1g 4g 0g 3mg 65mg 0g 0g
Dinner
Great Value /sig Kitchen – Crushed Tomato, 0.25 cup 20 4g 0g 1g 0mg 140mg 2g 1g
Wegmans – White Mushrooms Sliced, 4 oz 27 4g 0g 4g 0mg 7mg 1g 1g
brookshires – thick bacon, 3/4 slices 34 0g 3g 2g 8mg 113mg 0g 0g
Spice World – Squeeze Organic Garlic, 7.5 g (1 tsp) 8 2g 0g 0g 0mg 0mg 0g 0g
Brookshires olive oil – Oil, 0.5 bsp 60 0g 7g 0g 0mg 0mg 0g 0g
Walmart (Tyson) – Pork Loin Boneless Center Cut Chops Thin, 6 oz 195 0g 8g 35g 83mg 15mg 0g 0g
Great Value – Reduced Sodium Chicken Broth, 0.13 cup 1 0g 0g 0g 0mg 71mg 0g 0g
TOTAL: 1,329 35g 85g 114g 670mg 2,765mg 11g 10g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 7 10 179
TOTALS: 0 1 7 10 179

January 17, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Jimmy Dean’s – Fully Cooked Turkey Sausage Patties, 2 Patties 130 2g 8g 13g 55mg 490mg 1g 0g
Aldi Large – Egg, 2 large egg (50g) 140 0g 10g 12g 370mg 140mg 0g 0g
Herdez – Salsa Verde (J), 2 tbsp (31g) 5 1g 0g 0g 0mg 310mg 0g 0g
Lunch
Panera Bread – Full Grilled Chicken Ceasar Salad-no Croutons, 3 cups 330 5g 21g 25g 110mg 540mg 2g 1g
Dinner
Jeannie O Ground Turkey 85% Lean – Ground Turkey, 4 oz (4oz=1/2 cup) 220 0g 17g 19g 95mg 95mg 0g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Onions – Raw, 0.25 medium (2-1/2″ dia) 12 3g 0g 0g 0mg 1mg 1g 0g
Lime juice – Raw, 0.5 tbsp(s) 2 1g 0g 0g 0mg 0mg 0g 0g
Aldi – garden salad bowl , 25 gram 7 1g 0g 0g 0mg 2mg 1g 0g
Lettuce – Butter Leaf Lettuce, 1 cup shredded or chopped 55g 7 0g 0g 1g 0mg 3mg 1g 1g
Sweet Potato, 0.25 lb(s) 97 23g 0g 2g 0mg 62mg 5g 3g
Carrots, raw, 1 medium 25 6g 0g 1g 0mg 42mg 3g 2g
Dairy Pure – 2% Milk, 1 fluid ounce 33 3g 1g 2g 5mg 33mg 3g 0g
Land O Lakes – Sweet Cream Salted, 0.5 Tbsp 50 0g 6g 0g 15mg 45mg 0g 0g
Snacks
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,190 47g 77g 75g 650mg 1,773mg 17g 8g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Squats Bodyweight 22 10
TOTALS: 0 1 22 10 0

January 18, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Lunch
Jimmy Dean’s – Fully Cooked Turkey Sausage Patties, 2 Patties 130 2g 8g 13g 55mg 490mg 1g 0g
Sargento – Reduced Fat Swiss Cheese, 1 slice (21g) 60 1g 4g 7g 15mg 30mg 0g 0g
Spinach – Raw, 0.5 cup 3 1g 0g 0g 0mg 12mg 0g 0g
Egg Lands Best- 1 Large Egg – 1 Large Egg, 2 egg 120 0g 8g 12g 350mg 130mg 0g 0g
Dinner
brookshires – thick bacon, 3/4 slices 34 0g 3g 2g 8mg 113mg 0g 0g
Mission – Chicharrones (Pork Rinds) – Plain, 0.25 oz(s) 40 0g 3g 5g 10mg 135mg 0g 0g
Safeway – Beef Broth, 0.25 cup 3 0g 0g 1g 0mg 223mg 0g 0g
Kroger – Frozen Fresh Garden Blend California Style Vegetables, 0.75 cup 30 5g 0g 1g 0mg 30mg 2g 2g
Mushrooms, white, raw, 0.75 cup, pieces or slices 12 2g 0g 2g 0mg 3mg 1g 1g
Kroger – Tomato Paste, 2 tbsp 30 6g 0g 2g 0mg 20mg 3g 1g
Onions – Raw, 0.25 medium (2-1/2″ dia) 12 3g 0g 0g 0mg 1mg 1g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 0.13 cup (240ml) 1 0g 0g 0g 0mg 71mg 0g 0g
Cauliflower Florets – (Steamed), 4 oz(s) 9 2g 0g 1g 0mg 11mg 1g 1g
Homemade – Venison, 8 oz 268 0g 12g 38g 136mg 128mg 0g 0g
TOTAL: 755 23g 38g 84g 574mg 1,397mg 9g 5g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 7 10 179
Kettlebell Swings 5 10 50
TOTALS: 0 1 12 20 229

January 19, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Jimmy Dean’s – Fully Cooked Turkey Sausage Patties, 2 Patties 130 2g 8g 13g 55mg 490mg 1g 0g
Aldi Large – Egg, 2 large egg (50g) 140 0g 10g 12g 370mg 140mg 0g 0g
Brookshire’s – Swiss Cheese – Corrected, 1 slice 90 1g 6g 6g 20mg 45mg 0g 0g
Lunch
brookshires – thick bacon, 3/4 slices 34 0g 3g 2g 8mg 113mg 0g 0g
Mission – Chicharrones (Pork Rinds) – Plain, 0.25 oz(s) 40 0g 3g 5g 10mg 135mg 0g 0g
Safeway – Beef Broth, 0.25 cup 3 0g 0g 1g 0mg 223mg 0g 0g
Kroger – Frozen Fresh Garden Blend California Style Vegetables, 0.75 cup 30 5g 0g 1g 0mg 30mg 2g 2g
Mushrooms, white, raw, 0.75 cup, pieces or slices 12 2g 0g 2g 0mg 3mg 1g 1g
Kroger – Tomato Paste, 2 tbsp 30 6g 0g 2g 0mg 20mg 3g 1g
Onions – Raw, 0.25 medium (2-1/2″ dia) 12 3g 0g 0g 0mg 1mg 1g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 0.13 cup (240ml) 1 0g 0g 0g 0mg 71mg 0g 0g
Cauliflower Florets – (Steamed), 4 oz(s) 9 2g 0g 1g 0mg 11mg 1g 1g
Homemade – Venison, 8 oz 268 0g 12g 38g 136mg 128mg 0g 0g
Dinner
Onion – White Onion, 0.25 cup chopped 16 4g 0g 1g 0mg 2mg 2g 1g
Carrots, raw, 0.13 lb(s) 23 5g 0g 1g 0mg 39mg 3g 2g
Spice World – Squeeze Organic Garlic, 1.25 g (1 tsp) 1 0g 0g 0g 0mg 0mg 0g 0g
Brookshires olive oil – Oil, 0.5 bsp 60 0g 7g 0g 0mg 0mg 0g 0g
Chicken Thigh – With Skin, 1 thigh 279 0g 18g 28g 105mg 95mg 0g 0g
Generic – Salsa Verde, 0.25 container (22 tbsp ea.) 28 3g 0g 0g 0mg 770mg 3g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 0.25 cup (240ml) 3 0g 0g 1g 0mg 143mg 0g 0g
Snacks
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 0.5 scoop 30 1g 4g 0g 0mg 5mg 0g 1g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
TOTAL: 1,249 35g 71g 114g 704mg 2,714mg 17g 9g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 435 30
Running (jogging), 6 mph (10 min mile) 375 28
Strength Training
Squats Bodyweight 23 10
TOTALS: 810 58 23 10 0

January 20, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Aldi Large – Egg, 2 large egg (50g) 140 0g 10g 12g 370mg 140mg 0g 0g
brookshires – thick bacon, 2 3/4 slices 124 0g 10g 8g 28mg 413mg 0g 0g
Spinach – Raw, 0.5 cup 3 1g 0g 0g 0mg 12mg 0g 0g
Lunch
brookshires – thick bacon, 3/4 slices 34 0g 3g 2g 8mg 113mg 0g 0g
Mission – Chicharrones (Pork Rinds) – Plain, 0.25 oz(s) 40 0g 3g 5g 10mg 135mg 0g 0g
Safeway – Beef Broth, 0.25 cup 3 0g 0g 1g 0mg 223mg 0g 0g
Kroger – Frozen Fresh Garden Blend California Style Vegetables, 0.75 cup 30 5g 0g 1g 0mg 30mg 2g 2g
Mushrooms, white, raw, 0.75 cup, pieces or slices 12 2g 0g 2g 0mg 3mg 1g 1g
Kroger – Tomato Paste, 2 tbsp 30 6g 0g 2g 0mg 20mg 3g 1g
Onions – Raw, 0.25 medium (2-1/2″ dia) 12 3g 0g 0g 0mg 1mg 1g 0g
Spice World – Squeeze Organic Garlic, 2.5 g (1 tsp) 3 1g 0g 0g 0mg 0mg 0g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 0.13 cup (240ml) 1 0g 0g 0g 0mg 71mg 0g 0g
Cauliflower Florets – (Steamed), 4 oz(s) 9 2g 0g 1g 0mg 11mg 1g 1g
Homemade – Venison, 8 oz 268 0g 12g 38g 136mg 128mg 0g 0g
Dinner
Walmart – Chuck Tender Roast, 0.25 lb(s) 199 0g 13g 19g 53mg 32mg 0g 0g
Glory Foods – Kale Greens, 0.25 cups (85g) 6 1g 0g 0g 0mg 4mg 0g 0g
Carrots, raw, 0.5 cup chopped 26 6g 0g 1g 0mg 44mg 3g 2g
Simply orange – Simply Orange, 1 oz 14 3g 0g 0g 0mg 0mg 3g 0g
Chicken Broth, 3 fluid ounce 19 0g 0g 2g 4mg 14mg 0g 0g
Onion – White Onion, 0.25 cup chopped 16 4g 0g 1g 0mg 2mg 2g 1g
Onion – White Onion, 0.13 cup chopped 8 2g 0g 0g 0mg 1mg 1g 0g
Carrots, raw, 0.13 lb(s) 23 5g 0g 1g 0mg 39mg 3g 2g
Spice World – Squeeze Organic Garlic, 0.63 g (1 tsp) 1 0g 0g 0g 0mg 0mg 0g 0g
Brookshires olive oil – Oil, 0.25 bsp 30 0g 4g 0g 0mg 0mg 0g 0g
Chicken Thigh – With Skin, 0.5 thigh 140 0g 9g 14g 53mg 48mg 0g 0g
Generic – Salsa Verde, 0.13 container (22 tbsp ea.) 14 1g 0g 0g 0mg 385mg 1g 0g
Great Value – Chicken Broth (Reduced Sodium) 32 oz, 0.13 cup (240ml) 1 0g 0g 0g 0mg 71mg 0g 0g
Snacks
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 0.5 scoop 30 1g 4g 0g 0mg 5mg 0g 1g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
TOTAL: 1,243 43g 68g 110g 662mg 2,195mg 21g 11g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 407 31
Running (jogging), 5 mph (12 min mile) 198 20
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 8 10 172
TOTALS: 605 52 8 10 172

January 21, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Aldi Large – Egg, 2 large egg (50g) 140 0g 10g 12g 370mg 140mg 0g 0g
brookshires – thick bacon, 2 slices 90 0g 7g 6g 20mg 300mg 0g 0g
Lunch
Jimmy John’s – Vito Unwich, 251.85 grams 364 7g 30g 19g 69mg 984mg 0g 0g
brookshires – thick bacon, 1 slices 45 0g 4g 3g 10mg 150mg 0g 0g
Dinner
Chipotle – + Guac, 3 oz 129 7g 11g 2g 0mg 163mg 1g 5g
Chipotle – Sour Creme Only, 1 oz 58 1g 5g 1g 19mg 15mg 1g 0g
Generic – Grilled Peppers and Onions, 0.5 cup 75 8g 5g 0g 0mg 150mg 4g 2g
John Soules Beef Fajitas – Beef Fajitas, 3 ounce 120 2g 5g 16g 45mg 560mg 0g 0g
John Soules Food – Chicken Fajitas, 3 oz 110 2g 1g 21g 50mg 540mg 0g 0g
Shrimp – Large, Grilled, 5 shrimp 63 0g 0g 15g 118mg 69mg 0g 0g
Cafeteria – Pico De Gallo, 3 tbsp 30 3g 0g 0g 0mg 300mg 3g 0g
Eurest – Black Bean Soup, 4 ounce 86 15g 0g 5g 0mg 373mg 1g 9g
Snacks
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
TOTAL: 1,312 45g 78g 100g 701mg 3,994mg 10g 16g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 5 mph (12 min mile) 439 39
Garmin Connect calorie adjustment 0 1
TOTALS: 439 40 0 0 0

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