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Weight loss – before & after

Topic: Fitness | Tags: , , ,


I have gone to the gym off and on over the years trying to lose weight but never really had that much success. I think one of the biggest things was how I ate and probably somewhat with determination. Back in January I decided that I was finally going to do it. I was going to lose weight and get fit.

So, I started going to the gym more and meeting with a personal trainer. I was lucky enough to have access to free personal trainers thanks to the gym at my work (Symantec).  As a side note, you can’t get into the gym at work unless you work there but they person that owns and operates the gym has a public gym as well ( The trainers split time between both places . I highly recommend checking them out. They were a HUGE encouragement and help along the way. They are great people to work with and they know what they are talking about.

Anyway, when I started this journey on January 20th (2012), I weighed in at 226 lbs and had 28.5% body fat. With lots of running, lifting weights and vastly improved eating habits, I am now down to 179.5 lbs and 16.3% body fat (August 23, 2012).

A lot of people think they have to give up the foods they like to lose weight. I kept a very detailed food diary and if you look at it, you will notice I didn’t give up my favorite foods. I eat bacon on a regular basis (I ate some while writing this post). Last week I had a cheeseburger for lunch on two separate days. Then I had a rib eye steak today for lunch. I do eat a lot of veggies as well. I have probably had more veggies over the last 7 months than I have had my entire life combined. The key has been moderation and tracking how much I consume vs. how much I burn. I used a website and phone app to track everything and you can see my profile at (you can sign up here as well for free).

Diet wasn’t the only thing though. It took a lot of exercise to pull this off as well. When I started, I could barely jog (not sure it was really jogging) for a minute or two. I have now ran in multiple 5k races and two 10k races. I am currently on a routine of jogging 2-3 days per week and lifting heavy weights 2-3 days per week. Next week (and for the next 4 weeks) I will be doing a more targeted weight lifting routine 4 days per week with only 1-2 days of jogging.

I have learned a lot through this journey. I couldn’t have done it without my amazing wife who had to put up with my detail oriented approach to food. Yes, I got a little crazy weighing everything that I ate so I new exactly how many calories I was consuming.

If you have any questions, need help starting or some extra motivation, hit me up and we can chat.


MyFitnessPal – Macro Percentages Script

Topic: Cooking, Development, Fitness | Tags: ,


A few months ago I started tracking my calories and exercise on a website called MyFitnessPal (dhansen999). It is a great tool in the weight loss journey and has helped me a lot as I work towards my weight loss goals. There was something missing from this though. It is great for tracking calories and setting up calorie goals as well as macro nutrient goals. On the diary page for the day, it will list your calorie goals and nutrient goals. But in the real world, you don’t always eat the exact amount of calories. So, if I was 150 calories above or below my goal, I wasn’t totally sure how much carbs/fat/protein that I should eat because it shows me the number based on the calorie goal, not based on how much I have consumed.

To solve this, I wrote a user script for Google Chrome. What this script does is that it will inject values into the page that show me the percentages I have consumed. Sure, I could do some math and figure it out but why do that when I can write a script to do it for me?

Anyway, figured I would share this for anyone else that wanted to install it and use it. To install, you need to first make sure you are using Google Chrome for your web browser. If you are, head on over to their web store to download the extension. After it is installed, head over to and check out your dairy.

Here is an example of what your page will look like after installing the script:

MyFitnessPal Percentages

The script is setup to use the above column positions and that is what it will default to every time you open the page. The number in parenthesis represents that percentage based on the total calories for that day or that meal.