Weight Hacking – Week 1 Update

Weight Loss Update – Week 1

Week one of weight hacking is done, son!  It’s time to review how the week went.  I want an honest, introspective look at the work I’ve done this week.  I want to identify wins, losses and make adjustments.  As a certified scrum master, I know exactly what processes to use here.

In the scrum framework, projects are managed by breaking them into 1-3 week “sprints”.  During the sprint, the team applies focused work towards a clearly defined goal.  At the end of each sprint, the team demonstrates their work for review to stakeholders (interested parties) via a review.  Then the team holds a retrospective (introspective session) to determine how they can work even more efficiently in the next sprint.  As the ones holding me accountable, you are my stakeholders.

Review

Body Progress

I have a lot of gray underwear.  I promise that these are different pairs.

Day 1

Week 1 – Day 1

Week 1 - Day 7

Week 1 – Day 7

Weight Loss Progress

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

Day 1

Day 7

Day 7

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 7.2 lbs this week.  Woot!
  • eMeals: Buying groceries for the week on eMeals was a success.  For our family of four, we cooked a meal for dinner and Leah and I had enough for lunch leftovers.  The meals took about 1 hr to prepare.  Repeating lunch from dinner made data entry on MyFitnessPal a bit easier.
  • Darebee: The Darebee 3,000 Squats 1,000 Pushups Challenge is a good way to start the day.
  • Pact: I registered on Pact towards the end of the week.  I committed to three 30-minute runs a week at a cost of $5 for each day I miss in a week.  Each week that I complete all three runs, I will get $1.50…woot!  This app is why I worked a 30 minute run into my day 7.  There are other apps similar to Pact, like coach.me and stikk.
  • The willpower hack: I have leaned on this several times this week.  For reference, see this blog entry.
  • Bulletproof Coffee: Dave Asprey‘s concoction of MCT oil, no-calorie sweetener and coffee is a daily staple for me.  The MCT oil slows down the release of caffeine and curbs apatite.  I use half a scoop of Quest Nutrition’s MCT powder per 8oz of coffee and Splenda or Stevia to sweeten.

What didn’t go so well?

  • Calorie restricted cardio: Running 30 minutes on day 7 (a low calorie day up to that point) had some consequences.  The BODYHACKER got me through the session, but afterwords I was shot.  You know that feeling of “blah” right before you realize you have a fever?  An hour after the run, that’s how I felt.  Experience saved me some discomfort.  I felt the same way when on the ketogenic diet when my glycogen stores where gone and my liver hadn’t yet kicked into producing ketones. It’s known as “keto flu”.  I took a shot of exogenous ketonoes (KetoCaNa) and a dropper of sublingual B vitamins.  Less than 20 minutes later, I was good to go.  Just in time to enjoy playtime with my great-niece and great-nephew.

What have I learned?

  • Mushrooms coffee is pretty good: the Four Sigmatic Chaga and Lion’s Mane Coffee has less caffeine than regular coffee, with a couple of nootropics (brain supplements) to help make up for the lack of caffeine.  It tastes enough like coffee that I forget I’m drinking mushrooms.
  • Video call workout sessions rock: A small group of friends decided to do a body-weight squat session.  The plan was to meet up and do 500 squats.  Our schedules fell apart towards the end of the day.  The session ended up being two of us doing squats in our own homes while on a Facetime session.  This was pretty awesome.  Zero travel time and yet they were still able to push each other.  Seeing someone else work is motivating.

What still puzzles me?

  • 30 Minute Run sessions: How can I make these happen during lunch without being out of the office too long?  Usually, I do a super-hero style outfit change in the office bathroom, park near the running trail, finish my 25 minute run, use the gym near the trail to shower and change back.  I can make it out and back in 65-70 minutes.  I will look for ways to keep this 65-70 minute window, even though I am adding 5 minutes to the workout time.

Conclusion

Week 1 is in the books.  I’d love to see your reviews and retrospectives.  Please share your progress in the comments here or in the Weight Hackers Facebook group.

For additional motivation, I suggest subscribing to The Rock’s Instagram feed.  This dude is killing it every day.  And once a week, he eats a table of pancakes, pizzas and ice cream.  I don’t have a cheat day yet.  After the eight weeks, I will pivot from a weight loss diet to a lifestyle diet, which will include a cheat day.  Until then, keep planning well and stay strong!

Links

Join the Weight Hackers Facebook Group
Read the Weight Hacking Overview post
Read the Week 1 Update <– You are here
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

 

Review Appendix A – Food and Exercise Log

The following was tracked via MyFitnessPal

January 1, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Four sigma foods – Mushroom coffee, 1 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 0.5 scoop 30 1g 4g 0g 0mg 5mg 0g 1g
Brookshire’s – Swiss Cheese – Corrected, 1 slice 90 1g 6g 6g 20mg 45mg 0g 0g
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
Lunch
Giant – Romaine Hearts, 6 leaves raw (85g) 15 3g 0g 1g 0mg 5mg 1g 2g
Boiled Eggs – Eggs, 1 egg (50g) 77 1g 5g 6g 212mg 62mg 1g 0g
Bacons – Bacon, 1 slices 88 0g 8g 8g 0mg 573mg 0g 1g
Tomato – Cherry Tomato, 2 ounce 10 2g 0g 1g 0mg 2mg 1g 1g
Avacado – Medium Avacado, 0.33 Avacado (150g) 83 4g 7g 0g 0mg 0mg 0g 3g
Chicken – Rotissere Chicken, 6 oz 207 0g 8g 32g 56mg 62mg 0g 0g
wish bone chunky blue cheese – dressing, 1 tbsp 70 1g 7g 1g 3mg 120mg 1g 0g
Dinner
Chicken Leg – Grilled With Skin, 100 g 118 0g 6g 14g 47mg 61mg 0g 0g
Stantons – Jalepenos cheese sausage, 0.5 link 95 1g 8g 6g 23mg 215mg 0g 0g
Walmart – Chuck Tender Steak, 4 oz 160 0g 6g 23g 65mg 65mg 0g 0g
Snacks
Nature’s Best Isopure – Strawberries & Cream (In Grams), 62 g 210 0g 1g 50g 5mg 320mg 0g 0g
TOTAL: 1,528 15g 87g 167g 871mg 2,023mg 5g 8g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 3.0 mph, mod. pace 79 22
Garmin Connect calorie adjustment 0 1
Strength Training
Squats Bodyweight 10 10
TOTALS: 79 23 10 10 0

January 2, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
brookshires – thick bacon, 1 slices 45 0g 4g 3g 10mg 150mg 0g 0g
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Avacado – Medium Avacado, 0.5 Avacado (150g) 125 6g 11g 0g 0mg 0mg 0g 5g
Brookshire’s – Swiss Cheese – Corrected, 1 slice 90 1g 6g 6g 20mg 45mg 0g 0g
Jimmy Dean – Fully Cooked Original Pork Sausages, 1 cooked patties (68 g) 140 1g 14g 4g 25mg 245mg 1g 0g
Four sigma foods – Mushroom coffee, 1 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 0.5 scoop 30 1g 4g 0g 0mg 5mg 0g 1g
Lunch
Giant – Romaine Hearts, 6 leaves raw (85g) 15 3g 0g 1g 0mg 5mg 1g 2g
Boiled Eggs – Eggs, 1 egg (50g) 77 1g 5g 6g 212mg 62mg 1g 0g
Bacons – Bacon, 1 slices 88 0g 8g 8g 0mg 573mg 0g 1g
Tomato – Cherry Tomato, 2 ounce 10 2g 0g 1g 0mg 2mg 1g 1g
Avacado – Medium Avacado, 0.33 Avacado (150g) 83 4g 7g 0g 0mg 0mg 0g 3g
Chicken – Rotissere Chicken, 6 oz 207 0g 8g 32g 56mg 62mg 0g 0g
wish bone chunky blue cheese – dressing, 1 tbsp 70 1g 7g 1g 3mg 120mg 1g 0g
Dinner
Pacific cod – cod fillets, 4 oz 80 0g 3g 14g 0mg 470mg 0g 0g
Giant – Romaine Hearts, 6 leaves raw (85g) 15 3g 0g 1g 0mg 5mg 1g 2g
Mario – Capers, 11.25 g (1 Tbsp) 0 0g 0g 0g 0mg 300mg 0g 0g
Generic – Garlic Cloves (Nutritiondata.Self.Com), 1 cloves 4 1g 0g 0g 0mg 0mg 0g 0g
Kraft – Grated Parmesan Cheese, 1 ounce 113 0g 9g 11g 27mg 425mg 0g 0g
Basil, fresh, 0.13 cup(s) 1 0g 0g 0g 0mg 0mg 0g 0g
Goya – Navy Beans Canned, 0.25 cup 45 10g 1g 3g 0mg 195mg 0g 5g
Peppers, Red Bell, Generic – Peppers, Red, 0.13 Cup 8 5g 0g 1g 0mg 3mg 3g 2g
Snacks
Egg – Boil Egg, 1 small 70 1g 5g 6g 0mg 0mg 0g 0g
TOTAL: 1,501 41g 106g 111g 773mg 2,855mg 10g 22g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 2 10 183
TOTALS: 0 1 2 10 183

January 3, 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
Brookshire’s – Swiss Cheese – Corrected, 1 slice 90 1g 6g 6g 20mg 45mg 0g 0g
Four sigma foods – Mushroom coffee, 1 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 0.5 scoop 30 1g 4g 0g 0mg 5mg 0g 1g
Jimmy Dean – Fully Cooked Original Pork Sausages, 2 cooked patties (68 g) 280 1g 27g 8g 50mg 490mg 1g 0g
Lunch
Pacific cod – cod fillets, 4 oz 80 0g 3g 14g 0mg 470mg 0g 0g
Mario – Capers, 11.25 g (1 Tbsp) 0 0g 0g 0g 0mg 300mg 0g 0g
Generic – Garlic Cloves (Nutritiondata.Self.Com), 1 cloves 4 1g 0g 0g 0mg 0mg 0g 0g
Kraft – Grated Parmesan Cheese, 1 ounce 113 0g 9g 11g 27mg 425mg 0g 0g
Basil, fresh, 0.13 cup(s) 1 0g 0g 0g 0mg 0mg 0g 0g
Goya – Navy Beans Canned, 0.25 cup 45 10g 1g 3g 0mg 195mg 0g 5g
Peppers, Red Bell, Generic – Peppers, Red, 0.13 Cup 8 5g 0g 1g 0mg 3mg 3g 2g
Dinner
Contadina – Tomato Paste with Roasted Garlic (corrected), 8.25 gram 8 2g 0g 0g 0mg 0mg 0g 0g
Great Value – Fire Roasted Diced Tomatoes With Seasonings, 14.5 oz 30 7g 0g 1g 0mg 240mg 5g 1g
Glory Foods – Kale Greens, 0.25 cups (85g) 6 1g 0g 0g 0mg 4mg 0g 0g
Ground Beef, 0.33 lb(s) 270 0g 16g 31g 94mg 94mg 0g 0g
Generic – Garlic Cloves (Nutritiondata.Self.Com), 0.75 cloves 3 1g 0g 0g 0mg 0mg 0g 0g
Zuccini – Fresh, 0.25 lb(s) 19 3g 0g 1g 0mg 9mg 3g 1g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Swanson – Chicken Broth Fat Free 33% Less Sodium 14.5 oz (411g), 0.13 cup (240mL) 2 0g 0g 0g 0mg 71mg 0g 0g
Large Egg – Egg – Large, 0.25 large egg 18 0g 1g 2g 53mg 18mg 0g 0g
Snacks
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Nature’s Best Isopure – Strawberries & Cream (In Grams), 124 g 420 0g 2g 100g 10mg 640mg 0g 0g
TOTAL: 1,673 34g 90g 191g 674mg 3,447mg 13g 10g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 423 28
Running (jogging), 6.7 mph (9 min mile) 407 28
Garmin Connect calorie adjustment 0 1
Strength Training
Squats Bodyweight 12 10 182
TOTALS: 830 57 12 10 182

January 4, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
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
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Brookshire’s – Swiss Cheese – Corrected, 1 slice 90 1g 6g 6g 20mg 45mg 0g 0g
Jimmy Dean – Fully Cooked Original Pork Sausages, 1 cooked patties (68 g) 140 1g 14g 4g 25mg 245mg 1g 0g
Walmart – Rotisary Chicken, 2 oz 107 1g 7g 11g 37mg 440mg 0g 0g
Glory Foods – Kale Greens, 0.5 cups (85g) 11 2g 0g 1g 0mg 9mg 0g 1g
Oil – Olive, 0.25 tablespoon 30 0g 3g 0g 0mg 0mg 0g 0g
Lunch
Contadina – Tomato Paste with Roasted Garlic (corrected), 8.25 gram 8 2g 0g 0g 0mg 0mg 0g 0g
Great Value – Fire Roasted Diced Tomatoes With Seasonings, 14.5 oz 30 7g 0g 1g 0mg 240mg 5g 1g
Glory Foods – Kale Greens, 0.25 cups (85g) 6 1g 0g 0g 0mg 4mg 0g 0g
Ground Beef, 0.33 lb(s) 270 0g 16g 31g 94mg 94mg 0g 0g
Generic – Garlic Cloves (Nutritiondata.Self.Com), 0.75 cloves 3 1g 0g 0g 0mg 0mg 0g 0g
Zuccini – Fresh, 0.25 lb(s) 19 3g 0g 1g 0mg 9mg 3g 1g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Swanson – Chicken Broth Fat Free 33% Less Sodium 14.5 oz (411g), 0.13 cup (240mL) 2 0g 0g 0g 0mg 71mg 0g 0g
Large Egg – Egg – Large, 0.25 large egg 18 0g 1g 2g 53mg 18mg 0g 0g
Dinner
Walmart – Chuck Tender Roast, 0.25 lb(s) 199 0g 13g 19g 53mg 32mg 0g 0g
Carrots, raw, 0.75 cup chopped 39 9g 0g 1g 0mg 66mg 5g 3g
Onion – White Onion, 0.5 cup chopped 32 8g 0g 1g 0mg 3mg 4g 2g
Simply orange – Simply Orange, 2 oz 28 7g 0g 1g 0mg 0mg 6g 0g
Chicken Broth, 4 fluid ounce 25 0g 0g 3g 6mg 18mg 0g 0g
Glory Foods – Kale Greens, 0.25 cups (85g) 6 1g 0g 0g 0mg 4mg 0g 0g
Snacks
Four sigma foods – Mushroom coffee, 1 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 0.5 scoop 30 1g 4g 0g 0mg 5mg 0g 1g
Nature’s Best Isopure – Strawberries & Cream (In Grams), 62 g 210 0g 1g 50g 5mg 320mg 0g 0g
TOTAL: 1,582 47g 90g 145g 713mg 1,816mg 25g 10g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Cold Bath (67 degrees) 50 10
Garmin Connect calorie adjustment 0 1
Strength Training
Kettlebell Swings 7 15 50
Pushups 4 10 181
TOTALS: 50 11 11 25 231

January 5, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
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
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Brookshire’s – Swiss Cheese – Corrected, 1 slice 90 1g 6g 6g 20mg 45mg 0g 0g
Walmart – Rotisary Chicken, 2 oz 107 1g 7g 11g 37mg 440mg 0g 0g
Oil – Olive, 0.25 tablespoon 30 0g 3g 0g 0mg 0mg 0g 0g
tyson – Grilled and Ready Chicken, 3 oz 100 1g 2g 21g 50mg 470mg 1g 0g
Lunch
Walmart – Chuck Tender Roast, 0.25 lb(s) 199 0g 13g 19g 53mg 32mg 0g 0g
Carrots, raw, 0.75 cup chopped 39 9g 0g 1g 0mg 66mg 5g 3g
Onion – White Onion, 0.5 cup chopped 32 8g 0g 1g 0mg 3mg 4g 2g
Simply orange – Simply Orange, 2 oz 28 7g 0g 1g 0mg 0mg 6g 0g
Chicken Broth, 4 fluid ounce 25 0g 0g 3g 6mg 18mg 0g 0g
Glory Foods – Kale Greens, 0.25 cups (85g) 6 1g 0g 0g 0mg 4mg 0g 0g
Dinner
Arugula – Arugula, 1 Cup (raw) 4 1g 0g 1g 0mg 6mg 0g 0g
Chopt – Lemon Greek Vinaigarette Dressing, 1 ounce 162 1g 18g 0g 0mg 111mg 0g 0g
Schwan’s – Oven Baked Chicken, 4 oz 200 9g 8g 24g 47mg 520mg 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
Nature’s Best Isopure – Strawberries & Cream (In Grams), 31 g 105 0g 1g 25g 3mg 160mg 0g 0g
TOTAL: 1,382 42g 80g 126g 636mg 2,073mg 17g 7g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Bodyweight Squats 200 19
Garmin Connect calorie adjustment 0 1
Strength Training
Squats Bodyweight 14 10
TOTALS: 200 20 14 10 0

January 6, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
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
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Oil – Olive, 0.25 tablespoon 30 0g 3g 0g 0mg 0mg 0g 0g
brookshires – thick bacon, 2 slices 90 0g 7g 6g 20mg 300mg 0g 0g
Lunch
Baked Homemade – Baked Chicken Breast, 4 ounce 187 0g 4g 35g 96mg 84mg 0g 0g
Salad – Spring Mix, 1 Cup 10 3g 0g 2g 0mg 50mg 0g 2g
Kraft – Balsamic Vinegrette Dressing, 1 tbsp(15 ml) 45 2g 4g 0g 0mg 160mg 2g 0g
Dinner
Pork Loin Chop – Thick / Grilled, 6 oz 255 0g 12g 36g 113mg 83mg 0g 0g
Great Value – Fire Roasted Diced Tomatoes With Seasonings, 3 oz 6 1g 0g 0g 0mg 50mg 1g 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
Market Side – Organic Cauliflower, 0.75 cup 15 3g 0g 2g 0mg 19mg 2g 2g
Onions – Raw, 0.25 medium (2-1/2″ dia) 12 3g 0g 0g 0mg 1mg 1g 0g
Broccoli, raw, 0.13 lb(s) 19 4g 0g 2g 0mg 19mg 1g 1g
Snacks
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 0.67 scoop 40 1g 5g 0g 0mg 7mg 0g 1g
Salad – Spring Mix, 2 Cup 20 6g 0g 4g 0mg 100mg 0g 4g
Salmon, 6 ounce 150 3g 2g 32g 68mg 360mg 0g 2g
Nice – Pistaccios, 2 oz 320 16g 26g 12g 0mg 240mg 4g 6g
Kens – Classic Ceasar Dressing, 1 tbsp 85 0g 9g 1g 5mg 125mg 1g 0g
TOTAL: 1,560 45g 95g 145g 722mg 1,802mg 13g 19g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 4 10 179
TOTALS: 0 1 4 10 179

January 7, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Great Value – Fire Roasted Diced Tomatoes With Seasonings, 7.25 oz 15 4g 0g 1g 0mg 120mg 3g 1g
Glory Foods – Kale Greens, 0.13 cups (85g) 3 1g 0g 0g 0mg 2mg 0g 0g
Ground Beef, 0.25 lb(s) 202 0g 12g 23g 71mg 71mg 0g 0g
Generic – Garlic Cloves (Nutritiondata.Self.Com), 0.38 cloves 2 0g 0g 0g 0mg 0mg 0g 0g
Zuccini – Fresh, 0.13 lb(s) 10 2g 0g 1g 0mg 5mg 1g 1g
Olive Oil – Extra Virgin, First Cold Press, 0.25 tbsp(s) 30 0g 3g 0g 0mg 0mg 0g 0g
Swanson – Chicken Broth Fat Free 33% Less Sodium 14.5 oz (411g), 0.5 fluid ounce 1 0g 0g 0g 0mg 35mg 0g 0g
Contadina – Tomato Paste with Roasted Garlic (corrected), 4.13 gram 4 1g 0g 0g 0mg 0mg 0g 0g
Large Egg – Egg – Large, 2.13 large egg 151 0g 11g 13g 448mg 149mg 0g 0g
Lunch
Fit’s – Baked Chicken Breast, 113 g (4 oz) 184 0g 4g 27g 94mg 444mg 0g 0g
Fresh – Jalepeno Pepper, 2 ounce 16 4g 0g 1g 0mg 2mg 2g 2g
American Heritage – Fancy Mexican Style Shredded Cheese, 2 ounce 223 2g 18g 14g 51mg 344mg 0g 0g
Snacks
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
Four sigma foods – Mushroom coffee, 1 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1.5 scoop 90 2g 11g 0g 0mg 15mg 0g 2g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Keto Sports – Keto Cana, 19 g 55 0g 0g 0g 0mg 1,300mg 0g 0g
TOTAL: 993 16g 59g 80g 664mg 2,737mg 6g 6g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 402 30
Garmin Connect calorie adjustment 0 1
TOTALS: 402 31 0 0 0

8 Comments

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  1. I may not “officially” be doing your challenge to a “T”, but we are cutting sugar, reducing carbs (only keeping small portions of carbs with healthy benefits like quinoa, oats, etc), and moving more. Down 6lbs for week 1.
    I predict we will pick up momentum with meals and excercise in the coming weeks.

    • Awesome, Mandy! Keep us posted.

      For the community (I’m sure you already know this): The micro-nutrients and fiber in quinoa and oats can be found in other low/no carb foods. Including these makes for a more yummy meal. Cutting these makes the time between meals more tolerable. It’s really a trade off between a more tolerable meal experience and a more tolerable time between meals.

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