25016M - Eat at a reasonable caloric deficit as prescribed by the MacroFactor app

Updated

25.01.01

Duration

January

Objective

Lose an average of 1-2 lbs a week in January.

Hypothesis

Calorie counting and eating at a deficit is how you lose weight. I would like to cut 4-8lbs in January, while still having the energy to workout consistently and complete all of my other daily tasks and responsibilities. The dynamic features of Macrofactor will help meet both of these goals.

Experiment Design

Track all food in Macrofactor and be careful not to exceed their daily and weekly calorie goals. Leverage the app’s dynamic energy expenditure adjustments to help assure I’m getting enough calories at the same time.

If this proves successful, I’ll likely recur the experiment for 1-3 additional months.

Risk

Calorie restriction can be hard. I’m going to try to limit muscle loss and general crankiness during the process.

Results

6 of 10 days under the prescribed calorie count, with average daily calories for the month sitting at 2050 calories. This is a bit below my average daily expenditure of 2582 calories. Ideally, I’d have these numbers be a bit lower, but in all, happy with the early efforts. Before I looked at the numbers, I was a bit discouraged by my consistency, but I’m happy with the averages and will lock in for the next 20 days.

25015M - Intermittent Fast on a 16/8 schedule

Updated

25.01.01

Duration

January

Objective

Consistently eat on an intermittent fasting schedule with 16 hour of fasting and 8 hours of eating. \

Hypothesis

My biggest caloric weakness is evening snacking. Followed closely by finishing of the kids cereal/pancakes/French toast in the morning before school. By introducing a relatively lightweight fasting schedule, with a feeding period between 10:30 and 6:30, I’ll short circuit those two deleterious behaviors.

Experiment Design

Maintain a 16/8 intermittent fasting schedule with a feeding period between 10:30AM and 6:30PM. This time period will allow me to consistently eat dinner with the family even after the latest after school activities. Meanwhile, I’ll avoid the morning and late night snacking that so often sabotages an otherwise healthy day of eating. The only exceptions will be coffee, tea, water, vitamins, and immediately post workout, a protein shake.

Risk

I typically workout at night and become ravenously hungry, which might make this unsustainable. Similarly, if my work or mood drops significantly without breakfast I’ll have to end this experiment, though I expect to be fine.

Results

1.11 Update

The evening workouts are making this experiment quite difficult. I’m typically ravenous after weight lifting, and have ended up snacking most evenings. One aspect of this experiment that has been successful is consistent fasting in the AM until 11 to 12.

25014M - Record a <3 minute nano-vlog daily

Updated

25.01.01

Duration

January

Objective

Record a less than 3-minute nano blog daily and build a creative habit, while learning how to use new video equipment.

Hypothesis

Starting the year with a relatively lightweight creative habit will give me a higher chance for success. By opting to do a quick chat to camera everyday with no publishing or production value, this should be a good way to build momentum for the year, while familiarizing myself with the new tools in my video kit.

Experiment Design

Record these anywhere, but mostly in my office with a simple constant light setup an the Osmo Pocket 3. These will be unscripted, and likely a little more then a thematic ramble not wildly dissimilar to Andy Gresh’s broadcasting advice. Here’s a cup. Now talk into it for 3-minutes and be entertaining.

Risk

All of this seems hard, especially when working all day. Can I steal the extra 10 minutes a day needed to set this up and execute on it?

Results

1.11 update

This is going great! I have simplified the office camera setup and am legitimately enjoying this process.