Weight Hacking – Week 5 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 week 5 I didn’t lose weight, so the problem areas stagnated.  I did continued to tone-up due to daily push-ups and crunches.  Maybe the crunches are really starting to take effect on my abs or maybe the camera just loves me more in the Day 7 pic.  Black underwear are slimming.

Week 5 - Day 1

Week 5 – Day 1

Week 5 - Day 7

Week 5 – 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.

Week 5 - Day 1

Week 5 – Day 1

Week 5 - Day 7

Week 5 – Day 7

This week, I hit the wall on the scale. This is not the first time this has happened during my weight cuts.  And I’m sure several people following this blog have or will experience the same.  It’s hard to convince my body to let go of these last 5 lbs.  I have a strategy to kick-start losing the last 5 lbs that has worked in the passed and I’m looking forward to it.  We will get into this in the What Still Puzzles Me? section of the Review below.

Week 5 Weight Loss

Week 5 Weight Loss

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?

  • I won a thing: Aside from co-owning BODYHACKER Supplements, I also work at The Genesis Group as a software developer.  This year, I logged 3,360,842 steps and won the company-wide Genesis Step Challenge.  That’s an average of 9,201 steps per day…every day.  At The Genesis Group, we are encouraged to take daily team walks.  We also have standing desks, standing meeting rooms and receive reimbursements for participating in sporting events, like Spartan races, marathons, triathlons, etc.  The Genesis Group provides an awesome work environment and cares enough to invest in each employee’s health.  And they tolerate me posting weekly pictures of myself in my “shorts” on this blog.  They deserve this shout-out.

    The Genesis Group Step Challenge Trophy

    The Genesis Group Step Challenge Trophy

  • eMeals: eMeals Continues to keep us on track.  Last week, I declared that I would curate the meals to ensure the lowest carb option on each meal.  And I did, for the most part.  In my food log, you’ll see that I ate a brownie Sunday night and had a piece of my daughter’s birthday cake on Thursday.
  • Darebee: I completed the Darebee 3,000 Squats 1,000 Push-ups Challenge...Woot!  And I’m four days into the Darebee 10,000 Crunches Challenge.  It’s been a while since I’ve done crunches, so two-hundred crunches is a lot in a single session.  It has been fun.  I’m tacking on 3 sets of 20 push-ups at the end.  I am momentum-based, so I’m having a hard time quitting the push-ups.  Other than the occasional set of kettle bell swings and three to four 30-minute runs a week, this is the extent of my exercise.

Darebee – 3,000 Squats 1,000 Push-ups Challenge

Darebee - 10,000 Crunches Challenge

Darebee – 10,000 Crunches Challenge

  • Pact: I completed my fourth week on Pact.  So far, I’ve earned $2.15.  This small financial incentive is still working for me.

What didn’t go so well?

  • Losing weight: I stagnated at 169-ish…booo!
  • Allergies: Over the last couple of years, I have become sensitive to tree pollen.  It’s that time of year again in East TX.  My nose has done more harm that good over the last few days.  I’m having to go to bed earlier to ensure I get enough sleep.  I hope that I’m on the tail end of this garbage, but looking at the upcoming pollen counts, I might have a tough road ahead.

    5-day Pollen Forecast

    5-day Pollen Forecast

What have I learned?

  • Eat the cake: If you have a daughter turning 15, I would highly suggest eating their birthday cake.  As my mom placed a piece of home-made gluten-free birthday cake in front of me, my daughter watched my reaction closely and with one raised eyebrow.  As I reached for the cake, her raised eyebrow lowered and her lips grew into a smile.  She knew the cake was not on my diet.  The smile was the result of her recognition and appreciation of the small sacrifice.  This could have gotten ugly.  The key to raising teenage girls is picking your battles.  She had the high ground on this one, so I surrendered in order to fight another day.
  • IHOP is Sneaky: IHOP omelettes are not as Atkins Phase I friendly as you’d think.  They add pancake batter to their omelettes to “make them more fluffy”.  Or perhaps because pancake batter is a cheap filler?  Maybe both.  My daughter is gluten-free, so I looked up options for her lunch while we waited in the IHOP lobby.  I found an article that exposed the pancake batter secret.  The waitress confirmed, so we ordered omelettes without pancake batter.  The Colorado omelette that my daughter and I split was still awesome, even without the batter.

What still puzzles me?

  • Can I leverage morning cardio to help shed the last 5 lbs?  When you wake up, your body’s insulin levels are low, which is the perfect environment for fat burning.  If I put in 30 minutes of cardio every morning before consuming anything but water, can I help kick-start this last 5 lbs?  I initially basing this approach on Gary Taubes’ research shared in his 2008 book, Good Calories Bad Calories.  As he affirms in his 2016 book The Case Against Sugarfasted cardio is a fat burner.  Our East Texas mornings have been chili with almost no wind.  I’m looking forward to running in this weather.  For lunch, I will switch to either light kickboxing workouts, walking or long sessions in the sauna.  If I knock out my physically intentional workouts in the AM, the PM workouts will serve to maintain my mental health.
  • These questions still remain, so I will leave them in this section as a reminder:
    • 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.  Note: Maybe monitoring ketones with urine strips?  Using a strip every bathroom break would encorage me to keep every meal clean.

Conclusion

That’s it for my week 5 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.  Plan well and stay strong!

-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
Read the Week 5 Update <– You are here
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 29, 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
Abuelo’s – Beef Fajita’s (Ordered Without Butter or Tortillas), 1 order 507 0g 31g 44g 107mg 177mg 0g 0g
Dinner
Stantons – Jalepenos cheese sausage, 1 link 190 1g 15g 12g 45mg 430mg 0g 0g
Frozen – Green Beans, 1.75 cup 44 11g 1g 4g 0mg 0mg 4g 7g
Velveta – Cheese, 2 oz 140 6g 8g 8g 30mg 800mg 4g 0g
Newks – Brownie, 0.75 Each 231 42g 6g 2g 0mg 230mg 29g 1g
TOTAL: 1,754 67g 119g 95g 474mg 2,253mg 38g 13g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
TOTALS: 0 1 0 0 0

January 30, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Quest – Mct Powder, 2 scoop 120 2g 14g 0g 0mg 20mg 0g 2g
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Four sigma foods – Mushroom coffee, 1 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Lunch
Cauliflower Florets – (Steamed), 4 oz(s) 9 2g 0g 1g 0mg 11mg 1g 1g
Salmon, 8 oz. 200 4g 2g 42g 90mg 480mg 0g 2g
Cheddar – Cheddar, 2 ounce 234 0g 20g 14g 0mg 964mg 0g 0g
brookshires – thick bacon, 3 1/2 slices 158 0g 12g 11g 35mg 525mg 0g 0g
Avacado – Medium Avacado, 1.33 Avacado (150g) 333 16g 30g 0g 0mg 0mg 0g 13g
Dinner
Shrimp Scampi, 1.5 serving(s) 295 10g 10g 33g 336mg 1,853mg 4g 2g
brookshires – thick bacon, 1 1/2 slices 68 0g 5g 5g 15mg 225mg 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
TOTAL: 1,462 35g 97g 106g 476mg 4,083mg 5g 21g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Pull ups 5 20 172
Kettlebell Swings 3 25 50
TOTALS: 0 1 8 45 222

January 31, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Isopure – Strawberries & Cream, 2 Scoops 210 0g 1g 50g 20mg 490mg 0g 0g
McGriddle Casserole, 0.5 serving(s) 262 3g 23g 13g 146mg 299mg 1g 1g
Lunch
Panera Bread – Greek Salad, 1 salad 360 13g 32g 8g 25mg 1,140mg 4g 4g
Ribeye Steak – Grilled (8 Oz), 4 oz Cooked 288 0g 17g 32g 56mg 54mg 0g 0g
No Brand – Brussel Sprouts, 3 ounce 37 8g 0g 3g 0mg 21mg 0g 3g
Olive Oil – Extra Virgin, First Cold Press, 0.25 tbsp(s) 30 0g 3g 0g 0mg 0mg 0g 0g
Dinner
Shrimp Scampi, 1.5 serving(s) 295 10g 10g 33g 336mg 1,853mg 4g 2g
Sargento Deli – Swiss Cheese, 2 slice 140 0g 10g 10g 30mg 80mg 0g 0g
TOTAL: 1,622 34g 96g 149g 613mg 3,937mg 9g 10g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 397 33
Garmin Connect calorie adjustment 51 1
Strength Training
Pushups 5 20 172
Kettlebell Swings 2 25 50
TOTALS: 448 34 7 45 222

February 1, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Eggs – Fried (whole egg), 1 large 92 0g 7g 6g 210mg 94mg 0g 0g
brookshires – thick bacon, 2 1/2 slices 113 0g 9g 8g 25mg 375mg 0g 0g
Lunch
Shrimp Scampi, 1.33 serving(s) 262 9g 9g 29g 299mg 1,647mg 3g 1g
brookshires – thick bacon, 2 slices 90 0g 7g 6g 20mg 300mg 0g 0g
Springcreek Bbq – Chopped Brisket, 4.5 oz as served 288 0g 11g 46g 0mg 190mg 0g 0g
Swiss – Swiss, 1.5 serving 159 2g 12g 12g 0mg 0mg 0g 0g
Dinner
Great Value – Tuna Fish 5oz, 1 can 100 2g 1g 22g 50mg 340mg 0g 2g
Mayonaise, 1 tbsp 100 0g 11g 0g 0mg 0mg 0g 0g
Tabasco – Srirachca, 1 tsp 5 2g 0g 0g 0mg 150mg 1g 0g
Almond Flour – Almond Flour, 2 tablespoon 80 3g 7g 3g 0mg 0mg 1g 2g
Olive Oil – Extra Virgin, First Cold Press, 0.25 tbsp(s) 30 0g 3g 0g 0mg 0mg 0g 0g
Green Onion – Green Onion Raw (Whole), 0.5 medium 3 1g 0g 0g 0mg 1mg 0g 0g
TOTAL: 1,322 19g 77g 132g 604mg 3,097mg 5g 5g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 3 20 172
Crunches 7 20 170
TOTALS: 0 1 10 40 342

February 2, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
McGriddle Casserole, 0.5 serving(s) 262 3g 23g 13g 146mg 299mg 1g 1g
Eggs – Fried (whole egg), 1 large 92 0g 7g 6g 210mg 94mg 0g 0g
brookshires – thick bacon, 1 slices 45 0g 4g 3g 10mg 150mg 0g 0g
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
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Mayonaise, 1 tbsp 100 0g 11g 0g 0mg 0mg 0g 0g
Tabasco – Srirachca, 1 tsp 5 2g 0g 0g 0mg 150mg 1g 0g
Almond Flour – Almond Flour, 2 tablespoon 80 3g 7g 3g 0mg 0mg 1g 2g
Olive Oil – Extra Virgin, First Cold Press, 0.25 tbsp(s) 30 0g 3g 0g 0mg 0mg 0g 0g
Green Onion – Green Onion Raw (Whole), 0.5 medium 3 1g 0g 0g 0mg 1mg 0g 0g
Great Value – Tuna Fish 5oz, 1.5 can 150 3g 2g 33g 75mg 510mg 0g 3g
Dinner
Isopure Protein Powder – Strawberries & Cream, 2 Scoops (61g) 210 0g 1g 50g 5mg 320mg 0g 0g
flank steak – Flank Steak, 4 oz 180 0g 9g 24g 75mg 60mg 0g 0g
Zucchini – Cooked Zucchini, 0.25 lb(s) 19 3g 0g 1g 0mg 9mg 3g 1g
Home Made – Gluten-free Strawberry Cake, 1/6 of cake 270 36g 13g 3g 50mg 280mg 23g 1g
TOTAL: 1,518 52g 87g 136g 571mg 2,133mg 29g 9g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 411 32
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 8 20 170
TOTALS: 411 33 8 20 170

February 3, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
brookshires – thick bacon, 3 slices 135 0g 11g 9g 30mg 450mg 0g 0g
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
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
Lunch
brookshires – thick bacon, 2 1/2 slices 113 0g 9g 8g 25mg 375mg 0g 0g
Egg Lands Best- 1 Large Egg – 1 Large Egg, 2 egg 120 0g 8g 12g 350mg 130mg 0g 0g
Ss – Pistachio, 10 kernels 40 2g 3g 2g 0mg 30mg 1g 1g
Dinner
Generic – Quaker Oats Meatloaf, 1.5 slice 323 11g 19g 27g 114mg 299mg 0g 1g
Spicy Kung Pow Chicken, 0.75 serving(s) 346 10g 16g 38g 80mg 846mg 4g 2g
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: 1,402 26g 94g 109g 1,019mg 2,338mg 6g 6g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 456 32
Strength Training
Crunches 9 20 170
Pushups 3 20 172
TOTALS: 456 32 12 40 342

February 4, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
McGriddle Casserole, 1 serving(s) 524 5g 45g 25g 292mg 597mg 1g 3g
brookshires – thick bacon, 1 1/2 slices 68 0g 5g 5g 15mg 225mg 0g 0g
Eggs – Fried (whole egg), 1 large 92 0g 7g 6g 210mg 94mg 0g 0g
Lunch
Ihop – Gluten Freee Colorado Omlette, 0.5 omlette (3 egg) 595 10g 46g 37g 498mg 1,270mg 3g 2g
Dinner
El Camino Real Toledo – Mixed Fajitas (Chicken and Steak) No Tortillas, 1 Order 560 21g 30g 52g 0mg 2,660mg 0g 3g
TOTAL: 1,839 36g 133g 125g 1,015mg 4,846mg 4g 8g
EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Crunches 20 10 170
Pushups 3 20 170
TOTALS: 0 0 23 30 340

4 Comments

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  1. I am now down 17 lbs. Happy with the results so far. Low carb, low sugar, and smaller portions are now on auto-pilot versus a ‘sacrifice’. My husband has cut a LOT of sugar and carbs which is a modern marvel in itself. We are moving a lot more as a team which is great. I still have a lot of ‘easy’ weight to lose then I will have to get really strict on calorie/content monitoring to move past a plateau which I know is looming.

    • Thanks for sharing your progress, Mandy. It’s stories like yours that keep us all going.

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