Weight Hacking – Week 7 Update

Overview

Week 7 was a bit chaotic.  A little discipline and the lean muscle I’ve gained in the previous weeks helped plow forward and get closer to my goal.  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 7, I continued to chip away at my “problem areas”.  As this week ended, I reached a weight where I am fit and healthy.  However, I am still 0.6 lbs shy of my 165 lbs goal, so I’ll be digging just a bit deeper.

Body - Day 1

Body – Day 1

Body - Day 7

Body – 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.

Scale - Day 1

Scale – Day 1

Scale - Day 7

Scale – Day 7

Wow.  Look at that…165.6 lbs. So close.  But I’m not playing horseshoes here, so close doesn’t count.  My goal is actually 164.999999 lbs.  I’d like to sarcastically “thank” MyFitnessPal for congratulating me for hitting 165 lbs when I entered my weight as 165.6 lbs.  I guess MyFitnessPal has a horseshoes model for tracking weight goals.

Weight Graph

Weight Graph

I am thankful that MyFitnessPal zooms in on their weight loss graph.  They make this loss of 2.2 lbs look like a pretty steep slope.

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?

  • eMeals:  Our family ate out a couple of dinners last week, so we had leftover recipe ingredients.  My wife (Leah) was scheduled to be out of town for a few dinners this week and I had another scheduled dinner Friday night.  So this week, we only bought groceries for a couple of eMeals recipes.  But the ones we had were awesome.
  • Darebee: I’m eighteen days into the Darebee 10,000 Crunches Challenge.  480 crunches is a real challenge.  I can still get through it by partitioning them into sets of 25.  I am also still tacking on three sets of 25 push-ups and about five minutes of stretching after the crunches.  Fitness!
Darebee Challenge

Darebee Challenge

  • Pact: I completed my sixth week on Pact, going on the minimum of three 30-minute runs.  So far, I’ve earned $3.27.  The minimum payout amount on Pact is $10, so I’m almost 1/3 way there!  But it’s not about the money I earn.  It’s about the accountability and the money I don’t lose by missing runs.
  • Allergies Mostly Gone: I still get the occasional spell of congestion, but my allergies are mostly gone.  This is a big relief for me and everyone around me 🙂

What didn’t go so well?

  • Disruptions: I experienced a lot of disruptions in schedule this week.  I felt like I really couldn’t get into a grove or routine.  I’m a creature of habit and feel most comfortable in a planned routine.  I appreciate the novelty and challenge of change in hindsight, but usually not at the time.  If I view something as “wasting my time” I get stressed out then aggravated.  Unfortunately, my default view on disruption is that it’s a waste of time because I have to adjust plans and schedules.  It’s not until after I experience the disruption that I appreciate it.  I liken this to sailing on a boat and getting aggravated when I encounter a wave.  Waves will happen.  And it’s a form of insanity to expect otherwise.  I’m working on changing how I receive and react to these inevitable disruptions.  A book that has helped me cope is The Obstacle is the Way by Ryan Holiday.  I listen to this audiobook every 30-45 days because it’s how I want to think and react.
  • Paleo Alternatives:  I posted these last week in the What I’ve Learned section of this review.  This week, I continued to enjoy them, so here they are:

What have I learned?

  • Sidewalks and trails are awesome:  I live in the small city of Whitehouse, TX.  However, the city planners have taken the initiative to add sidewalks to new roads and to include them in road expansions.  We are far from where I hope we will be some day with sidewalk and trail coverage, but every time I run or walk, I enjoy the safety of our sidewalks.  And I really enjoy seeing my neighbors out and about with their kids and pets.  In preparation for my new role on the Whitehouse TX Parks and Recreation Committee, I’ve been listening to Happy City: Transforming Our Lives Through Urban Design by Charles Montgomery.  Happy City described how city planning can help bring communities together by encouraging walking and biking and  by providing common spaces for people to hang out.  It’s a bit dense on the research at times, but well worth the read.

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?
  • 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 encourage me to keep every meal clean.

Conclusion

That’s it for my week seven of weight hacking.  I have one week to lose the last 0.6 lbs and I’m looking forward to it.  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
Read the Week 7 Update <– You are here
Read the Week 8 Update

Review Appendix A – Food and Exercise Log

The following was tracked via MyFitnessPal

February 12, 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
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
Smucker’s – Natural Peanut Butter, 1 Tbsp (32g) 105 3g 8g 4g 0mg 53mg 1g 1g
julian Bakery – paleo almond bread, 43 gram 60 6g 3g 7g 0mg 115mg 1g 5g
Lunch
Subway – Melt – No Bread, 12 “ 320 14g 18g 34g 0mg 0mg 4g 0g
Dinner
Shrimp Scampi, 1 serving(s) 197 7g 7g 22g 224mg 1,235mg 3g 1g
Homemade – Dinner Salad-f/f, 2 cups 178 0g 0g 0g 0mg 0mg 0g 0g
ranch dressing – Dressing, 1 tbsp 70 1g 7g 1g 5mg 130mg 1g 0g
Chinese – Egg Drop Soup, 1 cup 73 1g 4g 8g 102mg 730mg 1g 0g
TOTAL: 1,283 35g 72g 89g 751mg 2,466mg 12g 9g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 36 10 169
Pushups 3 25 169
TOTALS: 0 1 39 35 338

February 13, 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
Quest – Mct Powder, 1.5 scoop 90 2g 11g 0g 0mg 15mg 0g 2g
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
Lunch
Carb Smart Tortilla – Tortilla, 1 tortilla 80 3g 2g 3g 0mg 0mg 0g 9g
Bill’s Cooks Ham – Ham Slice , 2.5 ounces 250 3g 3g 18g 375mg 2,425mg 0g 0g
Avacado – Medium Avacado, 1.5 Avacado (150g) 375 18g 34g 0g 0mg 0mg 0g 15g
Dinner
Shrimp Scampi, 1 serving(s) 197 7g 7g 22g 224mg 1,235mg 3g 1g
Paleonola – Maple Pancake Granola, 28 gram 160 8g 14g 4g 0mg 10mg 4g 2g
Brookshires – 1% Lowfat Milk, 1 cup 100 12g 3g 8g 10mg 125mg 12g 0g
TOTAL: 1,534 54g 95g 74g 1,049mg 4,548mg 20g 29g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 10 10 169
Pushups 3 25 169
TOTALS: 0 1 13 35 338

February 14, 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
Quest – Mct Powder, 1.5 scoop 90 2g 11g 0g 0mg 15mg 0g 2g
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
Lunch
Olive Garden – Salad, No Dressing, Croutons, 1 serving 120 17g 4g 0g 0mg 550mg 0g 3g
Olive Oil – Extra Virgin, First Cold Press, 0.5 tbsp(s) 59 0g 7g 0g 0mg 0mg 0g 0g
Olive Garden – Zuppa Soup, 1 bowl 170 24g 4g 10g 0mg 960mg 0g 2g
Dinner
Walmart – Seasoned Rotisserie Chicken, 4 oz 213 1g 13g 23g 73mg 880mg 0g 0g
Paleonola – Granola Chocolate Fix (Correct Macro’s), 0.25 Cup 170 7g 15g 4g 0mg 10mg 4g 2g
Paleonola – Maple Pancake Granola, 28 gram 160 8g 14g 4g 0mg 10mg 4g 2g
Brookshires – 1% Lowfat Milk, 0.5 cup 50 6g 1g 4g 5mg 63mg 6g 0g
TOTAL: 1,314 66g 90g 64g 518mg 3,226mg 15g 11g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 397 32
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 40 10 169
Pushups 3 25 169
TOTALS: 397 33 43 35 338

February 15, 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
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
BODYHACKER Pre-workout – BODYHACKER Pre-workout Booster, 1 scoop 2 0g 0g 0g 0mg 250mg 0g 0g
Lunch
Chicken And Sausage Jambalaya, 1 serving(s) 349 14g 15g 37g 113mg 1,150mg 7g 4g
Dinner
Ribeye Steak – Grilled (8 Oz), 6 oz Cooked 432 0g 26g 48g 84mg 81mg 0g 0g
Broccoli, raw, 0.13 cup, chopped 4 1g 0g 0g 0mg 4mg 0g 0g
Ragu Cheese Creations – Creamy Mozzarella, 0.25 cup 80 2g 7g 1g 20mg 230mg 0g 0g
Snacks
Paleonola – Maple Pancake Granola, 28 gram 160 8g 14g 4g 0mg 10mg 4g 2g
TOTAL: 1,367 27g 90g 109g 657mg 2,223mg 12g 7g
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile) 392 32
Garmin Connect calorie adjustment 0 1
Strength Training
Crunches 42 10 167
Pushups 3 25 167
TOTALS: 392 33 45 35 334

February 16, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Paleo – Sausage and egg scrabble, 1 meal 280 20g 15g 21g 0mg 0mg 0g 0g
Jimmy Dean – Fully Cooked Pork Sausage, 1 patties 135 1g 12g 6g 28mg 250mg 1g 0g
Lunch
Abuelo’s – Beef Fajita’s (Ordered Without Butter or Tortillas), 1 order 507 0g 31g 44g 107mg 177mg 0g 0g
Santitas – Totilla Chips, 9 chips 140 19g 6g 2g 0mg 115mg 0g 2g
Clint’s – Texas Salsa – Medium, 1 Tbsp 5 1g 0g 0g 0mg 40mg 1g 0g
Dinner
Broccoli, raw, 0.13 cup, chopped 4 1g 0g 0g 0mg 4mg 0g 0g
Ragu Cheese Creations – Creamy Mozzarella, 0.25 cup 80 2g 7g 1g 20mg 230mg 0g 0g
Generic – Esparagus, Steamed No Salt, 3 oz 90 4g 0g 2g 0mg 13mg 1g 2g
Paleonola – Maple Pancake Granola, 28 gram 160 8g 14g 4g 0mg 10mg 4g 2g
Ribeye Steak – Grilled (8 Oz), 5 oz Cooked 360 0g 21g 40g 70mg 68mg 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: 1,826 57g 113g 120g 225mg 917mg 7g 7g
EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Crunches 46 10 167
Pushups 3 25 167
TOTALS: 0 0 49 35 334

February 17, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
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
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
julian Bakery – paleo almond bread, 43 gram 60 6g 3g 7g 0mg 115mg 1g 5g
Lunch
Isopure – Strawberries & Cream, 2 Scoops 210 0g 1g 50g 20mg 490mg 0g 0g
Dinner
Fried catfish – Fried Catfish, 1 fillet 199 7g 12g 16g 70mg 244mg 0g 1g
Catfish – Baked Catfish, 3 oz 81 0g 2g 14g 49mg 37mg 0g 0g
Homemmade – Fried Chicken Strips, 1 pieces (110 g) 140 5g 7g 14g 48mg 150mg 0g 0g
Homemade – Chicken Strips — Grilled, 1 ounce 30 0g 3g 21g 66mg 0mg 0g 0g
Morrison – Coleslaw, 0.5 cup 118 10g 9g 1g 7mg 333mg 7g 2g
Snacks
Paleonola – Maple Pancake Granola, 28 gram 160 8g 14g 4g 0mg 10mg 4g 2g
TOTAL: 1,338 38g 79g 146g 700mg 1,877mg 13g 11g
EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Crunches 10 10 167
Pushups 3 25 167
TOTALS: 0 0 13 35 334

February 18, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Jimmy Dean – Fully Cooked Pork Sausage, 3 patties 405 3g 36g 17g 83mg 750mg 2g 0g
Smucker’s – Natural Peanut Butter, 1 Tbsp (32g) 105 3g 8g 4g 0mg 53mg 1g 1g
julian Bakery – paleo almond bread, 43 gram 60 6g 3g 7g 0mg 115mg 1g 5g
Lunch
Mars – Ham Slice, 2 slice 80 4g 2g 10g 30mg 780mg 2g 0g
Meat – Turkey Slices, 3 slice 35 2g 1g 4g 10mg 250mg 0g 0g
Harris Teeter – Provolone Cheese, 1 slice 80 1g 6g 6g 15mg 190mg 0g 0g
Mayonaise, 1 tbsp 100 0g 11g 0g 0mg 0mg 0g 0g
Mustard – Mustard, 1 tbs 0 0g 0g 0g 0mg 0mg 0g 0g
Subway – Pickles (3 Slices), 18 g 0 0g 0g 0g 0mg 250mg 0g 0g
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
Snacks
Movie Popcorn – Popcorn, 0.33 Large 204 23g 11g 4g 0mg 425mg 0g 0g
Paleonola – Maple Pancake Granola, 28 gram 160 8g 14g 4g 0mg 10mg 4g 2g
Walmart Great Value – Reduced Fat Milk 2%, 0.67 cup 80 7g 3g 5g 17mg 80mg 7g 0g
TOTAL: 1,469 85g 99g 69g 155mg 3,033mg 17g 14g
EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Crunches 46 10 167
Pushups 3 25 167
TOTALS: 0 0 49 35 334

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