Hacking Health: A Journey to Living Longer

Part 1: Everyone Has A Different Journey

Part 2: The Most Important Part. Nutrition.

My BMR and TDEE are automatically calculated based on my height, weight, age, and activity levels.
Note that this will change for you based on your activity levels and measurements.
Image Source: https://baltimorefishbowl.com/stories/weekly-wellness-tip-by-fit-for-you-a-pound-of-muscle-vs-a-pound-of-fat/

Part 3: Macros, Muscles, and Counting Calories

Here we can calculate our current age, weight, and height and use this to calculate our goals and objectives for weight loss including our macro breakdown of foods.
Water intake amount specifically for me, yours will vary based on activity and weight.

Part 4: Sleep

Part 6: Counting Calories Primer

Here we can see my meal breakdown as well as calories for the day and remaining count.
Options to add food, exercise, water, and more.
Keeping track of breakfast, lunch, dinner, and snacks is important to understand your eating habits.
Here we can see the things I normally eat, or I can search for others.
Here we have a few options, create our own, scan barcode, quick add, and more.
In this example, my goal is 40% protein, 30% carbs, 30% fat.

Part 7: Walking and Steps

Part 8: Wearable Technology

My total sleep time and sleep disturbances.
Recovery plays a big role in how well our body is ready for exercise and our intensity.
HRV and RHR are great indications of how our body is doing.
Strain shows us how hard we’ve worked out for the day.

Part 9: Pre-Workout vs. Post-Workout

Part 10: Workout Routine and Personal Trainers

Part 11: Trigger Foods

Part 12: Testosterone Replacement Therapy

Part 13: Starting the Journey

Dave in 2012 watching TV with some spiffy 3D glasses. 300lbs.
At a conference with some great friends, 290lbs.
Doing everything I could to lose weight. The start of my journey, 2013.
Week 0 — can see very little muscle definition and a lot of clear fat.
7 weeks later you can see muscle definition, especially in the abs and obliques.
Week 10. I still have a long road to go, but clear muscle definition in a lot of parts of my body.

Part 14: How To Start

  • Start by determining what weight you want to be (this can change over time).
  • Calculate your caloric intake that is needed for weight loss here: https://www.calculator.net/calorie-calculator.html
  • From the calculator input, use the macro calculator to get a good breakdown of your macronutrients needed for sustained weight loss. Focus on high protein: https://www.precisionnutrition.com/nutrition-calculator#calculator
  • Download MyFitnessPal and potentially Whoop if you want a wearable tracker.
  • Get familiar with the apps, how to use them, and interact with them in your daily lives. Start by tracking your food and the calories you intake. Do not cheat yourself. Log everything.
  • Consider an online personal trainer to help you structure this and to keep you motivated.
  • Take pictures of yourself in underwear to show your legs and upper body, both front and back, and do this every single week.
  • Track your weight daily as well as other relevant data such as body measurements — upper arm, shoulders, chest, waist, quads, hips, etc (measurements once a week).
  • Start on your calorie plan and build a workout routine. Remember that cardio will put you in a greater caloric deficit at first, but less on muscle building whereas lifting will gain more muscle, but less of a caloric deficit. Combining both as well as walking is a great recipe.
  • Focus on your mindset! You will get there, be patient, and be strong.

Part 15: Wrapping Things Up

Resources

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This is the personal account of HackingDave, mostly sharing fitness stories and progress and maybe other things in the future. Not related anything security.

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HackingDave

HackingDave

This is the personal account of HackingDave, mostly sharing fitness stories and progress and maybe other things in the future. Not related anything security.

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