Weight Hacking – Week 4 Update

Overview

(This overview is repeated every week, just in case someone finds this blog in the middle)  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

In this late stage, weight loss is slow (1.4 lbs this week).  Problem areas are starting to shrink.  My upper body is starting to reflect the daily kettlebell swings and push-ups.

week4_day1_body

Week 4 – Day 1

week4_day6_body

Week 4 – 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.

week4_day1_scale

Week 4 – Day 1

Week 4 - Day 7

Week 4 – Day 7

The scale bounced a little towards the end of the week.  I think the intermittent fasting trials threw my system for a little of a loop.  I’ll get into my thoughts on intermittent fasting during the retrospective section of this update.

Weightloss_week4_Graph

Week 4 – Scale 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 1.4 lbs this week for a total loss of 15.4 lbs.
  • No more hangry:  During these strict low-carb, high-fat diet phases, I often neglect to appreciate the type of hunger I experience.  Allow me to take this time to give it a shout out:

Gone with the Hangry

  • eMeals: eMeals is still keeping Leah and I on track.  We had an awesome spaghetti squash shrimp scampi this week.  In a moment of culinary brilliance, I added Thai curry paste.  Wow!  This next week, I will select the eMeal recipes with the highest fat and lowest carbs.  For the last 5 lbs, I’ll go into overdrive on curating “input” in order to drive the best output.
  • Darebee: I am only 2 days away from completing the Darebee 3,000 Squats 1,000 Push ups Challenge.  The daily push ups have reached 90 and the daily squats have reached 280.  I am still enjoying losing weight while performing daily body weight movements.

Darebee – Week4

  • Pact: I completed my third week on Pact.  So far, I’ve earned $1.65.  More importantly, I’ve been pushed out the door for a slow 30-minute run to prevent the $5 per session fine.

What didn’t go so well?

  • Intermittent Fasting: The intermittent fasting trial introduced more variables than I expected.  And I forgot to use the Zero app on my water fast day, so I will not include a review on this app…sorry.  I will try a few consecutive days of intermittent fasting again after I hit my 165 lbs goal.  For now, I am sticking with what I know works consistently.  This last 5 lbs will require consistency.
    • Tuesday was a water-only IF:  This was pretty rough.  I woke at 4:30 am, which may sound horrible, but it’s normal for me.  I was definitely hungry several times between waking at 4:30 am and my first bite at 12:30 pm.  I drank a lot of water to curb the hunger, which resulted in a bathroom trip every 45 minutes.  By 11:00 am, I was experiencing a drop in cognitive ability and focus similar to staying awake too late.  At lunch, I went home and did a short kettlebell workout while my lunch warmed.  I’m not sure how to overcome the loss of productivity I experienced on Tuesday without breaking the fast.  I lost the 11:00am-12:00pm hour of my morning with brain fog. Maybe next time, I will break the IF with a protein shake or KetoCana as soon as I feel the fog coming on.
    • Wednesday was a coffee-MCT powder IF: This was much easier.  Hunger was almost non-existent between waking at 4:30 am and my first bite at 1:00 pm.  As usual, I ate ½ portion of my lunch.  I went back to the second half of a busy day.  Between lunch and 5:00 pm, I consumed water and another cup of MCT coffee.  I forgot to eat the second ½ of my lunch at 4:00pm.  I had to take the time to eat it before I left work at 5:15 pm.  At the end of the day, I was feeling some stomach issues.  Possibly due to adding a bit too much crushed red pepper to my lunch or from the IFs.  Because of the stomach problems (and all that implies) at the end of Wednesday, I was back to a light breakfast (cottage cheese and salmon locks) Thursday morning. I’ll plan to give the water IF another go.  With both types of IF and the crushed red pepper in the mix, there were too many variables to identify a root cause of the stomach issues.  I’ll eliminate some variables and identify the cause(s) on the next few water IF runs…no pun intended.
    • Intermittent Fasting Exposed a Hole in My Per-Meal Macros: Without breakfast, my macros jumped to an average of 19% carbs, 40% fat and 41% protein.  As we covered in the Calorie Throttling post, the macro balance of each meal matters.  If anything, I’d prefer to keep the fat high all day and increase protein while tapering down carbs at lunch and again at dinner.

What have I learned?

  • Intermittent fasting lessons: With the water-only intermittent fasting, I was hungry all day.  Each meal after the fast, I was tempted to over-eat.  And before bed, I was tempted several times.  With the coffee intermittent fast, I was not really hungry until the end of the day.  A single run on each type of intermittent fasting definitely does not provide enough feedback to reach a conclusion, but these first impressions of each type stand in notable contrast.
  • The role of hormones in weight management info-graphic:  This info-graphic created by MassiveHealth.com shows the role that the hormone insulin plays in fat storage.

What still puzzles me?

  • How can I leverage the hunger-curbing effects of the coffee intermittent fasting?  Would this introduce hormonal issues and stall or stop fat-burning?  Stacking your calories in a small window at the end of day is in line with The Warrior Diet, which worked for me for the six weeks I tried it over 2 years ago.  Maybe I can combine the ideas of the two and get something that works well.
  • What can I put in place to hold me accountable for the second half of this weight cut?  Is there something for eating discipline that would work as well as Pact for the cardio discipline?  I’m on the lookout.

Conclusion

That’s it for my week 4 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.  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
Read the Week 4 Update <– You are here
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 22, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
brookshires – thick bacon, 2 slices 90 0g 7g 6g 20mg 300mg 0g 0g
Aldi Large – Egg, 1.5 large egg (50g) 105 0g 8g 9g 278mg 105mg 0g 0g
Spinach – Raw, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g
Land O’frost Tab – Premium Black Forest Ham, 1.5 slices 23 0g 1g 3g 9mg 214mg 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, 5 oz 168 0g 8g 24g 85mg 80mg 0g 0g
Dinner
Wolf brand chili – Chili, 0.5 cups 100 5g 7g 5g 14mg 238mg 1g 1g
Snacks
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
TOTAL: 669 25g 37g 62g 424mg 1,818mg 9g 7g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 297 21
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 8 10 172
Kettlebell Swings 2 25 50
Kettlebell Swings 2 25 50
TOTALS: 297 22 12 60 272

January 23, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
brookshires – thick bacon, 2 slices 90 0g 7g 6g 20mg 300mg 0g 0g
Spinach – Raw, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g
Aldi Large – Egg, 2.5 large egg (50g) 175 0g 13g 15g 463mg 175mg 0g 0g
Duck Trap River – Smoked Wild Sockeye, 1 oz (56g) 50 0g 3g 7g 20mg 325mg 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, 5 oz 168 0g 8g 24g 85mg 80mg 0g 0g
Dinner
asparigus – asparigus, 8 oz 80 11g 0g 5g 0mg 0mg 5g 5g
Homemade – Baked or Grilled Salmon, 5 oz 194 0g 11g 21g 59mg 58mg 0g 0g
Snacks
Quest – Mct Powder, 0.5 scoop 30 1g 4g 0g 0mg 5mg 0g 1g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
TOTAL: 975 32g 52g 93g 665mg 1,824mg 13g 12g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 387 31
Garmin Connect calorie adjustment 0 1
Strength Training
Squats Bodyweight 25 10 171
Pushups 2 25 172
Pull ups 3 6 172
TOTALS: 387 32 30 41 515

January 24, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Lunch
Tuscan White Bean Spinach Soup, 1.5 serving(s) 264 24g 3g 36g 96mg 1,271mg 4g 9g
Mission – Chicharrones (Pork Rinds) – Plain, 0.5 oz. (14g) 80 0g 5g 9g 20mg 270mg 0g 0g
Dinner
Homemade – Baked or Grilled Salmon, 5 oz 194 0g 11g 21g 59mg 58mg 0g 0g
Asparagus – Asparagus, 5 ounce 38 6g 0g 5g 0mg 0mg 3g 3g
Mission – Picante Flavor Chicharrones (Pork Rinds), 0.5 oz (14g) 80 0g 5g 8g 15mg 370mg 0g 0g
Snacks
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 666 30g 24g 79g 190mg 1,969mg 7g 12g
EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Pushups 9 10 172
Kettlebell Swings 2 25 50
Pushups 1 30 172
TOTALS: 0 0 12 65 394

January 25, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Quest – Mct Powder, 1.5 scoop 90 2g 11g 0g 0mg 15mg 0g 2g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Lunch
Tuscan White Bean Spinach Soup, 1.5 serving(s) 264 24g 3g 36g 96mg 1,271mg 4g 9g
Mission – Chicharrones (Pork Rinds) – Plain, 1 oz. (14g) 160 0g 10g 18g 40mg 540mg 0g 0g
Dinner
Low Carb Tacos, 1 serving(s) 537 28g 28g 25g 61mg 938mg 3g 26g
Snacks
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
TOTAL: 1,063 54g 52g 79g 197mg 3,014mg 7g 37g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 378 32
Strength Training
Squats Bodyweight 26 10 171
Pull ups 3 6 172
Pushups 3 30 172
Kettlebell Swings 1 25 50
TOTALS: 378 32 33 71 565

January 26, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Duck Trap River – Smoked Wild Sockeye, 2 oz (56g) 100 0g 5g 13g 40mg 650mg 0g 0g
Daisy – Cottage Cheese Small Curd 4% Milkfat Minimum, 0.5 cup 110 4g 5g 13g 15mg 390mg 4g 0g
Lunch
Carb Smart Tortilla – Tortilla, 2 tortilla 160 6g 4g 6g 0mg 0mg 0g 18g
Egg Lands Best- 1 Large Egg – 1 Large Egg, 2 egg 120 0g 8g 12g 350mg 130mg 0g 0g
Bacons – Bacon, 3 slices 263 0g 25g 24g 0mg 1,719mg 0g 2g
Avacado – Medium Avacado, 0.33 Avacado (150g) 83 4g 7g 0g 0mg 0mg 0g 3g
Dole – Shredded Lettuce, 1 cups 3oz (85g) 7 2g 0g 1g 0mg 7mg 1g 1g
Spice – Cilantro, 0.13 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Dinner
Spicy Kung Pow Chicken, 1 serving(s) 461 13g 22g 51g 107mg 1,128mg 5g 3g
Snacks
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
TOTAL: 1,306 29g 76g 120g 512mg 4,274mg 10g 27g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 5.2 mph (11.5 min mile) 332 32
Strength Training
Squats Bodyweight 28 10 171
Kettlebell Swings 2 25 50
TOTALS: 332 32 30 35 221

January 27, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
brookshires – thick bacon, 2 3/4 slices 124 0g 10g 8g 28mg 413mg 0g 0g
Lunch
Jimmy John’s – Vito Unwich – Double Meat, 1 unwich 512 8g 40g 31g 108mg 1,612mg 0g 2g
Dinner
Shrimp Scampi, 1.5 serving(s) 295 10g 10g 33g 336mg 1,853mg 4g 2g
Snacks
Quest – Mct Powder, 1.88 scoop 113 2g 13g 0g 0mg 19mg 0g 2g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
McGriddle Casserole, 1 serving(s) 524 5g 45g 25g 292mg 597mg 1g 3g
TOTAL: 1,763 26g 132g 110g 1,184mg 4,682mg 6g 9g
EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Kettlebell Swings 1 25 50
Pushups 6 15 172
TOTALS: 0 0 7 40 222

January 28, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
McGriddle Casserole, 1 serving(s) 524 5g 45g 25g 292mg 597mg 1g 3g
Quest – Mct Powder, 1.88 scoop 113 2g 13g 0g 0mg 19mg 0g 2g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
Lunch
Shrimp Scampi, 1.5 serving(s) 295 10g 10g 33g 336mg 1,853mg 4g 2g
Dinner
Ribeye Steak – Grilled (8 Oz), 6 oz Cooked 432 0g 26g 48g 84mg 81mg 0g 0g
King Fisher – Shredded Crab Meat, 3 oz(s) 50 1g 0g 11g 0mg 0mg 1g 0g
Fresh – Brussles Sprouts, 0.75 Cup 29 6g 0g 2g 0mg 17mg 1g 2g
Generic – Esparagus, Steamed No Salt, 3 oz 90 4g 0g 2g 0mg 13mg 1g 2g
Land O’ Lakes – Unsalted Sweet Butter, 1.75 Tbsp 175 0g 19g 0g 53mg 0mg 0g 0g
Billy’s Cupcake – Cupcake, 0.5 cupcake 160 24g 7g 2g 31mg 0mg 19g 0g
Snacks
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
McGriddle Casserole, 0.5 serving(s) 262 3g 23g 13g 146mg 299mg 1g 1g
TOTAL: 2,137 55g 143g 136g 942mg 3,129mg 28g 12g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 452 32
Strength Training
Squats Bodyweight 28 10 169
TOTALS: 452 32 28 10 169

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