Weight Hacking – Week 6 Update

Overview

Week 6 was awesome.  It went by quickly and I made some progress.  To maximize the effects of night-time fat burning, I added a slow 30-minute run to my morning routine.  I woke up, visited the restroom, got dressed and hit the road.  These runs helped me get over the wall I hit last week and were mentally therapeutic.  The first few days were a challenge to get out the door, but I eventually looked forward to them as I went to bed each night.  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 6, I continued to tone up a little.  I am not lifting heavy during this weight cut, so I am not adding muscle mass, just toning up what muscle I already have.  The protein in the diet is allowing me to keep muscle while I lose fat.  I am happy with the progress.

Day 7 - Body

Day 1 – Body

Day 1 - Body

Day 7 – Body

 

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.

I am crazy close to my goal of 165 lbs.  I scheduled eight weeks for this cut, but I believe I will reach 165 lbs some time in the middle of next week (week seven).

Day 1 - Scale

Day 1 – Scale

Day 7 - Scale

Day 7 – Scale

As hoped, the scale bounced around, but tended towards down.  I am happy to be passed last week’s 169-ish lbs wall.

Weight Graph

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?

  • Morning Runs:  Hitting the road shortly after waking worked in several ways.  I lost some weight and used the time to think.
Runkeeper Daily Run Log

Runkeeper Daily Run Log

  • eMeals: eMeals is a reliable constant in this journey.  We are continuing to focus on meals with very few carbs.
  • Darebee: I’m eleven days into the Darebee 10,000 Crunches Challenge.  360 crunches is no joke.  I have to partition them into sets of 25.  I am also tacking on three sets of 25 push-ups after the crunches.  Notice this is up from three sets of 20 push-ups.  They are getting easier.
Darebee - 10,000 Crunches Challenge

Darebee – 10,000 Crunches Challenge

  • Pact: I dominated my fifth week on Pact, going for seven 30-minute runs instead of the required three.  So far, I’ve earned $2.70.  Woot!  Soon I’ll have enough to buy a kale shake.  It sounds small, but for some reason, this little app makes my running goals interesting.

What didn’t go so well?

  • Allergies: I am still getting my butt handed to me by allergies.  I sleep every night with a Breath Right strip on my nose, just so I don’t mouth-breath all night.  I sometimes have a bruise on the bridge of my nose, which raises questions from friends and co-workers.  Allergy symptoms and other discomfort pick away at will power.  If you are experiencing discomfort due to sickness or injury, be aware of cravings.

What have I learned?

  • Paleo Alternatives:  The hardest part of this diet for me, is the lack of bread and cereal.  This week, I went on a mission to find recipes to fill this void at the grocery store and found that it’s already been filled.  I’ve included links to the Amazon entries, but I found these for about the same price in my neighborhood health food store:

What still puzzles me?

  • If I reach my goal in week seven, what will I do for week eight?  Maybe add an epic “The Rock” level cheat day?
  • 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 six 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
Read the Week 6 Update <– You are here
Read the Week 7 Update
Read the Week 8 Update

Review Appendix A – Food and Exercise Log

The following was tracked via MyFitnessPal

February 5, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
brookshires – thick bacon, 3 1/2 slices 158 0g 12g 11g 35mg 525mg 0g 0g
Eggs – Fried (whole egg), 2 large 185 1g 14g 13g 420mg 188mg 1g 0g
Lunch
Sanderson farm – Chicken Legg , 1 ea 180 0g 10g 20g 0mg 0mg 0g 0g
Ribeye Steak – Grilled (8 Oz), 5 oz Cooked 360 0g 21g 40g 70mg 68mg 0g 0g
Avacado – Medium Avacado, 0.5 Avacado (150g) 125 6g 11g 0g 0mg 0mg 0g 5g
Kraft – Philadelphia Creme Cheese, 2 tbsp 50 2g 3g 4g 10mg 110mg 0g 0g
Dinner
Homemade – Pork Medallions, 4 oz 196 4g 5g 31g 84mg 275mg 0g 0g
Marketside – Tri-color Coleslaw, 1 cups (85g) 13 3g 0g 1g 0mg 13mg 2g 1g
Sour cream, 1 tbsp(s) 31 1g 3g 0g 6mg 8mg 0g 0g
Mayonaise, 1 tbsp 100 0g 11g 0g 0mg 0mg 0g 0g
pepitas roasted and salted – pumpkin seeds, 30 gram 180 4g 15g 9g 0mg 65mg 0g 2g
TOTAL: 1,578 21g 105g 129g 625mg 1,252mg 3g 8g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 10 10 170
Pushups 3 20 170
Kettlebell Swings 2 25 50
TOTALS: 0 1 15 55 390

February 6, 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, 3 1/2 slices 158 0g 12g 11g 35mg 525mg 0g 0g
Spinach – Raw, 0.33 cup 2 0g 0g 0g 0mg 8mg 0g 0g
Trader Joe’s – Sharp Cheddar Sliced, 0.67 slice 73 0g 6g 5g 20mg 120mg 0g 0g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Homemade – Pork Medallions, 4 oz 196 4g 5g 31g 84mg 275mg 0g 0g
Marketside – Tri-color Coleslaw, 1 cups (85g) 13 3g 0g 1g 0mg 13mg 2g 1g
Sour cream, 1 tbsp(s) 31 1g 3g 0g 6mg 8mg 0g 0g
Mayonaise, 1 tbsp 100 0g 11g 0g 0mg 0mg 0g 0g
pepitas roasted and salted – pumpkin seeds, 30 gram 180 4g 15g 9g 0mg 65mg 0g 2g
Dinner
Jimmy Johns – Vito Unwhich No Dressing Extra Meat, 0.5 sandwhich 219 4g 16g 15g 0mg 774mg 0g 0g
Guacamole – Guacamole, 0.5 container 50 3g 5g 1g 0mg 85mg 1g 2g
Panera – Plain Cream Cheese, 1 Tbsps 90 1g 9g 2g 28mg 105mg 1g 0g
Mission – Chicharrones (Pork Rinds) – Plain, 0.5 oz. (14g) 80 0g 5g 9g 20mg 270mg 0g 0g
Snacks
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
TOTAL: 1,479 23g 112g 97g 613mg 2,701mg 5g 7g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 436 34
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 20 10 170
Pull ups 3 20 170
TOTALS: 436 35 23 30 340

February 7, 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
Trader Joe’s – Sharp Cheddar Sliced, 0.67 slice 73 0g 6g 5g 20mg 120mg 0g 0g
Owens – Breakfast Sausage, 1 oz 115 0g 10g 5g 15mg 170mg 0g 0g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
coffe mate – Coffee Creamer, 1 tablespoon 35 5g 2g 0g 0mg 0mg 5g 0g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Homemade – Pork Medallions, 4 oz 196 4g 5g 31g 84mg 275mg 0g 0g
Marketside – Tri-color Coleslaw, 1 cups (85g) 13 3g 0g 1g 0mg 13mg 2g 1g
Sour cream, 1 tbsp(s) 31 1g 3g 0g 6mg 8mg 0g 0g
Mayonaise, 1 tbsp 100 0g 11g 0g 0mg 0mg 0g 0g
pepitas roasted and salted – pumpkin seeds, 30 gram 180 4g 15g 9g 0mg 65mg 0g 2g
Dinner
Guacamole – Guacamole, 0.5 container 50 3g 5g 1g 0mg 85mg 1g 2g
Panera – Plain Cream Cheese, 1 Tbsps 90 1g 9g 2g 28mg 105mg 1g 0g
Mission – Chicharrones (Pork Rinds) – Plain, 0.5 oz. (14g) 80 0g 5g 9g 20mg 270mg 0g 0g
Jimmy Johns – Vito Unwhich No Dressing Extra Meat, 0.5 sandwhich 219 4g 16g 15g 0mg 774mg 0g 0g
Kfc – Grilled Breast & Wing, 94.5 gms 150 1g 6g 25g 93mg 490mg 0g 0g
Snacks
Jameson – Irish Whiskey, 1 jigger (1.5 oz) 104 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,628 27g 107g 116g 686mg 2,813mg 10g 5g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 407 32
Garmin Connect calorie adjustment 0 1
Strength Training
Pushups 3 20 169
Crunches 22 10 169
TOTALS: 407 33 25 30 338

February 8, 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
Trader Joe’s – Sharp Cheddar Sliced, 0.67 slice 73 0g 6g 5g 20mg 120mg 0g 0g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
coffe mate – Coffee Creamer, 1 tablespoon 35 5g 2g 0g 0mg 0mg 5g 0g
brookshires – thick bacon, 2 1/3 slices 105 0g 8g 7g 23mg 350mg 0g 0g
Spinach – Raw, 0.33 cup 2 0g 0g 0g 0mg 8mg 0g 0g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Homemade – Pork Medallions, 4 oz 196 4g 5g 31g 84mg 275mg 0g 0g
Marketside – Tri-color Coleslaw, 1 cups (85g) 13 3g 0g 1g 0mg 13mg 2g 1g
Sour cream, 1 tbsp(s) 31 1g 3g 0g 6mg 8mg 0g 0g
Mayonaise, 1 tbsp 100 0g 11g 0g 0mg 0mg 0g 0g
pepitas roasted and salted – pumpkin seeds, 30 gram 180 4g 15g 9g 0mg 65mg 0g 2g
Dinner
Guacamole – Guacamole, 0.5 container 50 3g 5g 1g 0mg 85mg 1g 2g
Panera – Plain Cream Cheese, 1 Tbsps 90 1g 9g 2g 28mg 105mg 1g 0g
Mission – Chicharrones (Pork Rinds) – Plain, 0.5 oz. (14g) 80 0g 5g 9g 20mg 270mg 0g 0g
Chicken – Grilled Thighs With Skin, 0.33 lb(s) 368 0g 21g 37g 139mg 128mg 0g 0g
Mangos, raw, 0.75 cup pieces 74 19g 0g 1g 0mg 1mg 17g 2g
TOTAL: 1,589 41g 104g 116g 740mg 1,866mg 27g 7g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 430 31
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 26 10 169
Pushups 3 20 169
TOTALS: 430 32 29 30 338

February 9, 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
Trader Joe’s – Sharp Cheddar Sliced, 0.67 slice 73 0g 6g 5g 20mg 120mg 0g 0g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
coffe mate – Coffee Creamer, 1 tablespoon 35 5g 2g 0g 0mg 0mg 5g 0g
brookshires – thick bacon, 2 1/3 slices 105 0g 8g 7g 23mg 350mg 0g 0g
Spinach – Raw, 0.33 cup 2 0g 0g 0g 0mg 8mg 0g 0g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Abuelo’s – Beef Fajita’s (Ordered Without Butter or Tortillas), 1 order 507 0g 31g 44g 107mg 177mg 0g 0g
Dinner
Maria Emmerich’s – Almond Flour Tortilla, 2 tortilla 210 4g 15g 8g 0mg 0mg 0g 8g
franks hot dogs – Hot Dog’s, 2 link 240 8g 20g 6g 70mg 760mg 4g 0g
Land O’ Lakes – Unsalted Sweet Butter, 0.5 Tbsp 50 0g 6g 0g 15mg 0mg 0g 0g
Sargento – Sharp Cheddar Cheese Slice, 2 slice (21g) 160 0g 14g 10g 40mg 260mg 0g 0g
TOTAL: 1,574 18g 116g 93g 695mg 2,113mg 10g 8g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 422 32
Garmin Connect calorie adjustment 0 1
TOTALS: 422 33 0 0 0

February 10, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Trader Joe’s – Sharp Cheddar Sliced, 0.67 slice 73 0g 6g 5g 20mg 120mg 0g 0g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
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
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Subway – Double Rotisserie Chopped Salad, 1 bowl 360 5g 17g 45g 125mg 710mg 0g 0g
Dinner
Chicken And Sausage Jambalaya, 1 serving(s) 349 14g 15g 37g 113mg 1,150mg 7g 4g
Steve’s Paleo Crunch – Cereal, 1.5 oz 200 16g 13g 7g 0mg 55mg 6g 1g
Silk Almond Milk – Unsweetened – Unsweetened Almond Milk, 1 cup 30 1g 3g 0g 0mg 160mg 0g 1g
Snacks
Folgers – Breakfast Blend Coffee, 16 oz. 10 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1.5 scoop 90 2g 11g 0g 0mg 15mg 0g 2g
TOTAL: 1,256 38g 76g 103g 478mg 2,704mg 13g 8g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6.7 mph (9 min mile) 426 31
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 30 10 169
Kettlebell Swings 3 25 50
Pushups 3 25 169
TOTALS: 426 32 36 60 388

February 11, 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
Smucker’s – Natural Peanut Butter, 2 Tbs 210 6g 16g 7g 0mg 105mg 1g 2g
Imperial – Butter, 1 tbsp 70 0g 7g 0g 0mg 105mg 0g 0g
Folgers – Breakfast Blend Coffee, 8 oz. 5 0g 0g 0g 0mg 0mg 0g 0g
Quest – Mct Powder, 1.5 scoop 90 2g 11g 0g 0mg 15mg 0g 2g
julian Bakery – paleo almond bread, 86 gram 120 12g 6g 14g 0mg 230mg 2g 10g
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Isopure – Strawberries & Cream, 2 Scoops 210 0g 1g 50g 20mg 490mg 0g 0g
Dinner
Shrimp – Large, Grilled, 10 shrimp 125 0g 0g 30g 236mg 139mg 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
Romeros low carb tortilla – Tortilla, 2 each 200 24g 6g 12g 0mg 680mg 0g 10g
Garrison Brothers – Texas Straight Bourbon Wihiskey, 3 oz 260 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,739 61g 82g 129g 695mg 2,530mg 10g 31g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 384 32
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 32 10 169
Pushups 3 25 169
TOTALS: 384 33 35 35 338

 

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