Weight Hacking – Week 8 (Final) Update

Overview

Week 8 was a slow, steady jog through the finish line.  As it tends to go, many obstacles arose just when the finish line came into sight.  I will discuss these below.  Let’s get into the review.

(This overview section 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 8, I chipped away at the last 0.6 lbs.  Losing such a small amount of weight is not that physically noticeable.  But this is the big finally, so instead let’s check out the noticeable difference between Day 1 and Day 56.

Day 1 (left) and Day 56 (right)

Day 1 (left) and Day 56 (right)

I’ve gone from dad-bod to athletic-dad-bod 🙂

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.

Day 1 (left) and Day 56 (right)

Day 1 (left) and Day 56 (right)

The scale finally succumbed to my efforts, granting me the victory of a sub-165 lbs weigh-in. I went well beyond the last 0.6 lbs to make sure I hit the mark.  In total, I lost 20.6 lbs in 56 days.

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?

  • You:  Support from the community has been awesome!  Hearing your progress and how you overcome obstacles is great motivation.  Stay strong!
  • eMeals:  I believe that 80% of a successful weight cut comes from eating the right things.  Discipline is the hard part of the diet.  Preparation and resolve fuel the discipline.  eMeals recipes helped by giving us a detailed grocery list and a variety of recipes.  Without eMeals, this last eight weeks would have been filled with last minute grocery store visits and almost certainly several compromised meals.  At $4.99/month, it’s well worth it.  Thank you eMeals!
  • Darebee: I’m 24 days into the Darebee 10,000 Crunches Challenge.  540 crunches is ridiculous.  I even have trouble focusing on the count.  I’ve resorted to starting off with a poker chip in my hands for each set of 25 crunches.  When I finish a set, I discard a chip.  This week, I continued to tack on three sets of 25 push-ups and about five minutes of stretching after the crunches.  I will finish out this challenge, because it will bug me to leave it incomplete.  I will likely pick up one or two new ones.
Darebee - Week 8

Darebee – Week 8

  • Pact: I completed my seventh week on Pact, going on five 30-minute runs.  So far, I’ve earned $3.74.  I will probably stick with Pact until I hit the minimum payout of $10.  I should hit this by June.  I can’t wait for the ensuing shopping spree.
  • Allergies (are still) Mostly Gone: Mucinex DM capsules are a big help.  I am popping one every twelve hours in order to be less of a pariah in public.  Otherwise I am a violent sneeze machine with a hair trigger, prone to congestion and itchy watery eyes for no apparent reason…usually during meetings.

What didn’t go so well?

  • Disruptions (again):  This week included three major disruptions to my normal regiment; two days off work, the Twenty One Pilots concert in Dallas and a catered social mixer on Thursday night.
    • Two days off work: The two days off of work were much easier than I thought.  I stayed busy with yard work and experiencing my city as a pedestrian.  I often forgot to eat and had to settle for a protein shake.
    • Concert: I took two protein shakes on the road.  I downed one during a gas station stop on the way up.  At the event, I ate a bunless hot dog and a hand full of popcorn.  I had the other shake and a “comfort food” snack before the drive home from Dallas.  You’ll see it in red in the Food and Exercise Log.
    • The catered social mixer was preceded by a protein shake.  My meal at the event was mostly cheese, followed by bacon-wrapped apricots, which I’m pretty sure contain several addictive substances including brown sugar!  Again, see the red in the Food and Exercise Log.

What have I learned?

  • Electric Scooters + Sidewalks = awesome:  As I mentioned in week 7, I live in the small town of Whitehouse, TX.  We only have a few sidewalks, but the ones we have are really nice.  This last week, I took a couple of days off to facilitate travelling to and recovering from the Twenty One Pilots concert in Dallas…on a Wednesday night.  I used one of the mornings off to fulfill a fantasy of my 11 year old girl.  She has always wanted to ride her electric scooter the four blocks from home to school.  Our home is on a street without sidewalks and heavy morning traffic.  Our road makes up about 2 blocks of the trip to school.  I made my daughter a deal: I would jog ahead of her while she drove behind me on our street, then she could zoom ahead after we reach the sidewalks. She would then wait for me at the bike racks a the school if she got far ahead.  I was able to keep up the entire time,  but it was a challenge.  She was smiling the entire trip.  And the envious looks she got from school mates when she rolled up on her scooter were straight out of an 80’s movie.  I drove the scooter home and LOVED IT!  It only goes about 15 miles/hour, but its the Razor 300, so it’s sturdy and provides near instant torque.  Over my next two days off, I rode this my daughter’s scooter to the outdoor cafe six blocks away from home several times.  I enjoyed the trip there and back and also enjoyed the time sitting outside, just watching my neighbors.  I know what I want from my birthday.  Either a scooter or a One Wheel + (yeah, right).  I am in love with the idea of walking or riding everywhere I go in my city.  Sounds sappy, but it’s true.

What still puzzles me?

  • What lifestyle diet will I adopt after I hit 165 lbs?  Stick with Atkins Phase I?  Switch to Atkins Phase II?  Move to Slow Carb?
    • I am leaning towards slow carb…pub intended.
  • What’s next on the morning fitness routine?  Maybe something yoga or plyo related.  I have reached the age where stretching should be a priority over building muscle.

Conclusion

That’s it for my eight-week 20 lbs of weight hacking.  I have enjoyed sharing this experience with you.  These weekly updates have helped keep me accountable.  I hope they have helped you too.  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
Read the Week 6 Update
Read the Week 7 Update
Read the Week 8 Update <– You are here (and you are done)

Review Appendix A – Food and Exercise Log

The following was tracked via MyFitnessPal

NOTE:  Because I hit my target weight on the morning of Feb 25th,  This entry will only contain information from Feb 19th through Feb 24th.

February 19, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Orowheat- Whole Grain 100% Whole Wheat – English Muffin, 1 muffin 150 29g 2g 6g 0mg 270mg 6g 4g
Philadelphia – Cream Cheese Spread, 2 Tbsp 80 2g 7g 2g 20mg 125mg 1g 0g
Pacific Sustainable Seafood – Atlantic Salmon Nova Lox, 56 g 90 2g 4g 11g 15mg 650mg 0g 0g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Ezekiel Genesis 1:29 Sprouted Grain and Seed Bread – Sprouted Grain and Seed Bread, 2 Slice (34g) 160 28g 4g 8g 0mg 130mg 0g 6g
Mars – Ham Slice, 4 slice 160 8g 4g 20g 60mg 1,560mg 4g 0g
Avacado – Medium Avacado, 0.5 Avacado (150g) 125 6g 11g 0g 0mg 0mg 0g 5g
Dinner
Food for Life – Ezeikial 4:9 Bread (Sprouted 100% Whole Grain), 136 grams (1 Slice) 320 60g 2g 16g 0mg 300mg 0g 12g
Hormel – Sliced Pepperoni (Original), 14 slices 140 0g 13g 5g 35mg 490mg 0g 0g
Ragu – Pizza Quick Sauce, 106 g 60 10g 2g 2g 0mg 500mg 6g 2g
Cheese – Mozzarella Cheese, 0.8 oz 80 1g 6g 7g 15mg 170mg 0g 1g
TOTAL: 1,367 146g 55g 77g 145mg 4,445mg 17g 30g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 381 32
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 3 25 166
Crunches 48 10 166
TOTALS: 381 33 51 35 332

February 20, 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 slices 90 0g 7g 6g 20mg 300mg 0g 0g
Spinach – Raw, 0.67 cup 5 1g 0g 1g 0mg 16mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
Lunch
Chicken And Sausage Jambalaya, 1 serving(s) 349 14g 15g 37g 113mg 1,150mg 7g 4g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Dinner
Chicken And Cauliflower Casserole, 1 serving(s) 216 13g 5g 29g 75mg 415mg 2g 3g
Paleonola – Maple Pancake Granola, 28 gram 160 8g 14g 4g 0mg 10mg 4g 2g
Dairy Pure – 2% Milk, 0.83 cup 217 20g 8g 13g 33mg 217mg 20g 0g
Snacks
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,354 59g 77g 103g 661mg 2,566mg 34g 11g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 490 44
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 50 10 166
Pushups 3 25 166
TOTALS: 490 45 53 35 332

February 21, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
julian Bakery – paleo almond bread, 43 gram 60 6g 3g 7g 0mg 115mg 1g 5g
Philadelphia – Cream Cheese Spread, 2 Tbsp 80 2g 7g 2g 20mg 125mg 1g 0g
Pacific Sustainable Seafood – Atlantic Salmon Nova Lox, 0.5 container (84.00 g) 68 2g 3g 8g 11mg 488mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
Lunch
Ribeye Steak – Grilled (8 Oz), 4 oz Cooked 288 0g 17g 32g 56mg 54mg 0g 0g
Stater Bros. – Frozen Steamed Broccoli Florets, 1 cup cooked 30 4g 0g 1g 0mg 20mg 2g 2g
Generic – Fresh Raw Asperagus, 1 cup (134 g) cooked 27 5g 0g 3g 0mg 3mg 3g 3g
Dinner
Isopure Protein Powder – Strawberries & Cream, 2 Scoops (61g) 210 0g 1g 50g 5mg 320mg 0g 0g
TOTAL: 828 20g 38g 103g 92mg 1,135mg 7g 11g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 84 1
TOTALS: 84 1 0 0 0

February 22, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
julian Bakery – paleo almond bread, 43 gram 60 6g 3g 7g 0mg 115mg 1g 5g
Philadelphia – Cream Cheese Spread, 2 Tbsp 80 2g 7g 2g 20mg 125mg 1g 0g
Pacific Sustainable Seafood – Atlantic Salmon Nova Lox, 0.5 container (84.00 g) 68 2g 3g 8g 11mg 488mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
Lunch
Siete – Almond Flour Tortillas, 1 Tortillas 95 9g 6g 3g 105mg 53mg 1g 2g
Ribeye Steak – Grilled (8 Oz), 4 oz Cooked 288 0g 17g 32g 56mg 54mg 0g 0g
Cheese, cheddar, 1 oz 115 0g 10g 7g 29mg 183mg 0g 0g
Dinner
Stantons – Jalepenos cheese sausage, 1 link 190 1g 15g 12g 45mg 430mg 0g 0g
Cinemark – Movie Theater Popcorn, 2 cup 100 0g 0g 0g 0mg 0mg 0g 0g
Buccee’s Fried Fish Sandwhich, 1 sandwhich 600 47g 36g 21g 50mg 1,350mg 3g 2g
TOTAL: 1,661 68g 104g 92g 316mg 2,808mg 6g 10g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 452 37
Garmin Connect calorie adjustment 55 1
Strength Training
Crunches 52 10 166
Pushups 3 25 166
TOTALS: 507 38 55 35 332

February 23, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
julian Bakery – paleo almond bread, 43 gram 60 6g 3g 7g 0mg 115mg 1g 5g
Philadelphia – Cream Cheese Spread, 2 Tbsp 80 2g 7g 2g 20mg 125mg 1g 0g
Pacific Sustainable Seafood – Atlantic Salmon Nova Lox, 0.5 container (84.00 g) 68 2g 3g 8g 11mg 488mg 0g 0g
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
brookshires – thick bacon, 1 slices 45 0g 4g 3g 10mg 150mg 0g 0g
Eggs – Fried (whole egg), 1 large 92 0g 7g 6g 210mg 94mg 0g 0g
Lunch
Siete – Almond Flour Tortillas, 1 Tortillas 95 9g 6g 3g 105mg 53mg 1g 2g
Ribeye Steak – Grilled (8 Oz), 4 oz Cooked 288 0g 17g 32g 56mg 54mg 0g 0g
Guacamole – Guacamole, 1 container 100 5g 9g 1g 0mg 170mg 1g 3g
Cheese, cheddar, 1 oz 115 0g 10g 7g 29mg 183mg 0g 0g
Dinner
Fresh – Appricot, 8 piece 136 31g 1g 4g 0mg 0mg 26g 6g
brookshires – thick bacon, 4 slices 180 0g 14g 12g 40mg 600mg 0g 0g
Sugars, brown, 1 tsp unpacked 11 3g 0g 0g 0mg 1mg 3g 0g
Ziggy’s – Bre Cheese, 45 g 150 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,485 59g 88g 85g 481mg 2,043mg 33g 17g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 385 31
Garmin Connect calorie adjustment 82 1
Strength Training
Pushups 3 25 166
Crunches 52 10 166
TOTALS: 467 32 55 35 332

February 24, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Walmart – Ribeye Steak, 5 ounce 354 0g 25g 28g 95mg 70mg 0g 0g
Eggs – Fried (whole egg), 1 large 92 0g 7g 6g 210mg 94mg 0g 0g
Lunch
Ribeye Steak – Grilled (8 Oz), 4 oz Cooked 288 0g 17g 32g 56mg 54mg 0g 0g
Generic – Fresh Raw Asperagus, 1 cup (134 g) cooked 27 5g 0g 3g 0mg 3mg 3g 3g
Lundberg – Organic Risotto Alfredo, 1/2 cup cooked 150 25g 3g 5g 0mg 360mg 2g 1g
Dinner
Isopure Protein Powder – Strawberries & Cream, 2 Scoops (61g) 210 0g 1g 50g 5mg 320mg 0g 0g
Snacks
Quest – Mct Powder, 1 scoop 60 1g 7g 0g 0mg 10mg 0g 1g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,186 31g 60g 124g 366mg 911mg 5g 5g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 334 31
Garmin Connect calorie adjustment 0 1
TOTALS: 334 32 0 0 0

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