Monday, 14 March 2016

New website

Lately I've been busy setting up a driving school 2 Learn Driving in Perth.  My partner will run it and I manage the administration.  Check it out here

Thursday, 3 July 2014

Going below 70kgs

I never managed to reach the sub 70 kg mark. I was close, but no cigar. Down to 72-73 kgs went smooth and for a short period, after reducing my calorie intake by mainly eating fruit after breakfast until dinner, dipped at about 70.5 kg. But maintaining 70-71 kg proved difficult. 73-74 has been my stable base.

Due to a few "growing old" pains and aches I haven't been as consistent with exercise as I need to be in order to maintain a constant calorie deficit. Combine this with bad weather and colds, the last 4-5 weeks have been bad. I've been eating a bit unhealthy as well.

But at least I'm aware of it and the reasons. So now it's just to go back to basics and devise a plan to reach 71-72 kgs by December. Only 3 or so kgs to loose, so not a big deal. The principal is the same as always. Eat and drink less calories than you consume. I'm convinced most ways work, you don't need to focus on a particular diet. Just eat fibre rich food that provides low calories while keeping you feeling full for longer. Examples are:

  • Hummus
  • Oatmeal
  • Avocado
  • Lentils
  • Broccoli
  • Brussels Sprouts
  • Raspberries
  • Apples, Pears
  • Barley
  • Chia Seeds
  • Carrots
  • Artichokes
  • Almonds

Here are links to great books by Tom Venuto containing common sense approaches to a healthier life (I have them myself, they are the only books on the subject I currently refer to).

Wednesday, 11 September 2013


I've struck a couple of plateaus that are hard to beat. First it was 75-74 kg and now I've been stuck at 72 for 5 weeks. Tried both more calories reduction and a couple of calorie shocks, but can't seem to break through down to 70 ish.

Currently at about 71.5-72 kg. 86 cm waist and 93 com chest.

Still sticking to the 1800 cal/day plan, although more like 1400-1600 Mon-Fri and 2000+ on weekends.

Thursday, 1 August 2013

Plodding along

All is going well. I'm slowly dropping about 0.3-0.4 kg/week. I had a plateau between 74-75 kg which took 4 weeks to get past, but that's been the only hiccup. I'm down to about 72 kg & 87 cm waist w 94 cm chest. 

This calorie counting method really works and is easy to follow. Just be disciplined and avoid rewarding yourself with food :). The slimmer you get the slower it goes so I suspect reaching my sub 69 kg target may take a while. Maybe by my birthday mid October?

Friday, 17 May 2013

Going good

So far things are progressing fine. I've consistently shaved about 0.3-0.5 kg per week and have now reached the 76.5 kg mark. Slow and steady, just as per plan. 

Haven't taken waist measurements but it feels like a reduction has taken place. 

More updates soon!!


Wednesday, 17 April 2013

Here I go again

Well, its been a year and I've managed to keep at least some of the weight I lost last time around. However I haven't been able to run as much as I'd liked due to sore Achilles so calorie burn has suffered over the summer. I compensated with swimming for a while and have been pretty active on the beach. Diet hasn't been too bad, not too many beers and wine, but combined with a slight lack of disciple and focus, still enough to include 4-5 kgs weight gain.

Hence its time to loose them again over winter. This time I'm not going to do anything radical. My goal is to find the point where I reach a calorie deficit to loose about 0.5 kg of fat per week (1 kg of fat is 7000 calories). Slow burn of fat rather than quick diet and loose both fat and muscle. I've calculated a consumption of about 1800 cals per day. I've done it for a few days now and haven't had any problems keeping to this limit. In fact I seem to have gone under it quite a bit.

I have an iPhone app, EasyDietDiary which is an easy app to enter what you eat over the day and get calories calculated. I don't see myself entering this every day for the foreseeable future, but initially  to give an indication what I can and can't do, it will be useful. Also, once I know if I'm loosing weight or not, it will give me some benchmark to tweak the diet up or down.

I've made a theoretical program below that I'll try to follow, but this will be a guideline and I'll stick to eating whatever food we have at home and estimating weight and ingredients for the EasyDiet app. My aim is to incorporate it as a general way of living to gradually loose weight rather than put weight on. If it takes 10-20 weeks to reach my goals then so be it.

I need something to keep track of me, whether it is a program or a health monitor like the new ones coming out; the MyBasis wristwatch or Amiigo fitness bracelet. Unfortunately they are still in development and not available for regular purchase, but something like this would be great to keep tabs on oneself if you,  like me, need that push to not keep slipping.

General principles I'm working on (really similar to the Boyer stuff, but less rigid -I still recommend people try their program as it gives a good kick start and lesson on the combination of good nutrition and exercise), are thought pretty common on the internet, for example Tom Venturo's Burn the Fat - Feed the Muscle or Body Fat Solution book - which I have. Eat lean but feed muscles enough protein and nutrients to keep them growing while the body burns fat. Eat lean, combine cardio and strength training for fitness and muscle growth. Save time by doing HIIT inspired training as much as possible. Don't forget rest days are important (I tend to forget this when I get going...).

My sketch program and food list below:

Tuesday, 3 July 2012

End of June

Did a quick diet over 12 days just to shed some weight before holidays. Managed to get down to 72kg before indulging in goodies over the weekend... So at the moment I'm weighing in at about 73-73.5 kg, e.g still on my plateau of 73-74.5 kg. Waist is down to 87cm & chest 94 cm. Next couple of weeks will be relaxing, so god knows where I'll be when I get back... :)

Friday, 22 June 2012

3 month follow up

Well. it's been three months already... Time flies. I've managed to more or less keep myself around the 74.5-75kg mark using the same methods described in my previous post.

However, colds & rainy weather has interrupted my exercise routines. I've also noticed a slippage in my eating discipline. There has been alot of unhealthy, sweet, food floating around the house (not purchased by me...) and I've been falling for temptations, especially in the evenings. It's strange how cravings for sweets emerge after dinner. Don't know if it's because I'm bored or what, but chocolate or lollies always appeals more than something healthier like a sweet apple. Very wierd...

Anyway, to get back on track & also shed some more kg's for upcoming holidays and the end of the Friends of Habanos Fat Bastards' competition, I've decided to go on a two week crash diet. It's something I used to do before (loose 6-10 kg in 4 weeks) and it is successful in loosing kg's, but not as good at maintaining the loss. However I am now in a better place with overall exercise so if I knock off 3-4 kg's I may be able to sustain 2-3 of them; providing me a better buffer for future indulgences :).

Long run I would like to have a base weight of 69-70 kg with current muscle levels, e.g 15-16% body fat instead of the 18-19% I have now (according to my body scale).

Tuesday, 17 April 2012

One month later...

Time for an update since it's been about one month since I finished the Boyer diet.

I've been doing well. Keeping about 74 kg, pending between 73.5 and 75 depending on how much indulgence I've allowed myself in the weekends :).

I've kind of followed the ideas I had - consistent exercise and relatively healthy eating during the week and letting myself go from Friday evening through Sunday...

First couple of weekends I was quite generous towards myself with food, wine & sweets but realized that some caution is needed if I don't want to start slipping up half a kg here and half a kg there. It's not easy to restrain myself, especially with a wife who keeps buying sweets & chocolate and putting them more or less under my nose... :(  In other words, she is not helping. Her argument is why should she suffer just because I cant keep my weight... True I guess, but still. I'm like, if there isn't anything unhealthy to eat at home I don't miss it, but if I know it's there I can't resist.. Hence, there has been quite a bit of non-resistance the last month both at home and at work where they have ample amounts of cookies by the coffee machines...

A typical weekday consists of oatmeal porridge w raisins, flaxseed & milk for breakfast. Sushi rolls for lunch, fruit & carrots for snack (plus an occational dip in the work cookie jar..) & whatever the family is having for dinner plus, as mentioned, nips into the wife's sweet-box. Mother in law is visiting and has been cooking quite nutritional food, which is good.

I walk before breakfast & to/from the train station to the office. I run during lunch, at least 4 times/week. Have been doing quite a bit of High Intensity Interval Training, where you run at 90% of your max pulse for one minute, walk for one minute and repeat 10 times. A HIIT workout is supposed to be a better fat burner than just jogging for 30-40 mins.

A typical weekend day consists of sleep-in, coffee and either oatmeal, cereal or toast for breakfast, whatever is available for lunch and a proper dinner like BBQ meat, (limited) carbs, salad, red wine, dessert & some general unhealthy indulgence.  A Pepsi Max or beer or two or three may also be consumed... I'm not thinking too much about it other than to limit potatoes & cheese.

Exercise-wise I've been a bit lax weekends. Some housework has kept me busy and some walks w the wife, a go on the exercise bike and a run or two is what I've done on that front. My shoulder isn't yet well enough to allow strength training, so it's cardio, cardio or cardio... :)

Anyway, that's a short update. I'd be happy to loose some more fat but for now, maintaining what I have is a good start. I hope I can keep it up :)

Tuesday, 20 March 2012

Day 1 - Rest of my life

Weigh in this morning and measurements this evening...

Results are:

Weight 74 kg (-9.2kg). The new scale read 73.6, but for consistency the old one prevails..
Waist 90 cm (-10 cm)
Chest 96 cm (-6 cm)

BMI 23.7, body fat 18.5%, bone weight 3.5kg, water 59.9 % & muscle 38.3%.

Not bad. I have to be satisfied with that. My ultimate goal is to weigh closer to 70 than 75 kg, assuming the same muscle mass, but there is still time. Now the rest of the future starts and it's up to me to continue to loose weight (abet more slowly) or revert back to old habits and regain all lost weight within 6 months... :)

Statistically, in Phase 1 I lost 3.7 kg, Phase 2 2.8 kg & Phase 3 2.7 kg. According to the program most of the weight loss was supposed to come in phase 3, but for me it didn't. It was pretty consistent all way through. I contribute a bit of the loss in phase 1 to cleaning out the body and emptying it of crap. I'd guess that at least 1 kg will come back immediately if I start eating junk again.

There can be many other reasons why I didn't experience a dramatic weight loss in phase 3. Some I can think of are:
  • I wasn't obese when I started and thus didn't have an enormous bulk of fat to loose. They say the less you have to loose the harder it is, which may explain things. After all, my current BMI & body fat values are within the "normal" range, although I still carry more fat around the waist & chest than I want to.
  • I stopped drinking the metabolism kick-start exercise drink when I busted my shoulder & couldn't do Derek's workouts in the morning. Could this, combined with the fact theat the workouts maybe burn more fat than walking, have slowed my metabolism?
  • Maybe my body looses weight easier with less protein? Throughout the phases the protein content in the diet increases.
  • I cheated a bit on the food front in phase 3. Had 6-7 meals rather than 12. Nibbled from the families' food plates, etc. This could have slowed the transformation.
  • It's just the way my body works. On a diet I loose weight in a slow and steady manner. After all, my body has always had slow metabolism. For example if my wife and I share a pizza & a bottle of wine, I weigh a kilo more in the morning and she doesn't.

The future

For me the Boyer Program is too rigid for everyday use. I will attempt to maintain it in spirit by adapting a version which hopefully reaps the benefits, while still allowing for a normal, social life with family & friends. I hope to if not loose weight, at least maintain most of what I've lost. If I still have less than 19% body fat in 6 months I'm happy. My actual weight will then depend on the amount of muscle I've put on.

A key thought on food is:

My long term idea is:

Monday to Friday:
  • Porridge or eggs for breakfast.
  • Bring lunch to work with food from the diet plan, broken down into 4-5 portions to eat throughout the day. Add raw carrots if required. Unfortunately this means dragging the Esky along, but can't be helped...
  • Be ok eating lunch with colleagues every now and then, but avoid fatty Asian Noodle dishes, 1ft Subways (stick to 6"), hamburger fries, deep fried chicken & rice, etc.
  • Eat dinner with the family, avoiding bad carbs, thick sauces, etc. Eat less and drink more water.
  • Breakfast similar as above. Avoid cheese, toast, marmalade.
  • Eat whatever I want, limiting the bad stuff as much as possible (fatty food, fast carbs, general crap, etc).  For example have just steak and salad and leave potatoes, pasta or rice to the kids. 
  • Introduce more fish into the family diet (we often have fish, but could do more). 
  • Fruit, nuts, etc for snacks.
  • Stick mainly to water. Add lemon, apple cider vinegar, etc for flavour & increased digestion).
  • Occasional glass of juice is ok, as is a Pepsi Max (while ignoring all the buzz about artificial sweeteners being bad & increasing your thrive for sugar...)
  • Enjoy a couple of beers or half a bottle of wine over the weekend.
  • Rum or whisky with a cigar is also fine :)
BTW I found this article on the web about healthy eating for busy people, which is in line with what I'm proposing to do above. Visit this site for some good, free tips on exercise and weight loss.

  • For as long as the weather allows, continue morning and lunch time walks or jogs. Keep pedometer and try to do 10,000 steps/day. If rain use bike or do a workout.
  • As soon as my shoulder is ok, do one of Derek's workouts 3-4 times a week.
  • Keep the exercise bike going when watching TV. An easy 20-45 mins @80-90rpm is better than sitting still.
  • Whatever other exercise I begin to do once shoulder is healed (Taekwondo, squash, etc)

This is the end of the daily blogging on my Boyer Weight Loss journey. I hope you've enjoyed reading about it and realise that it can be done as long as you really want to. It requires time and dedication. If you have this and need to change your life around, go for it!

See Boyer Weight Loss' home page for more details. I am not affiliated with them in any way & do not receive any kickback for promoting their program (although maybe I should look in to this? :) ). I'm just a satisfied customer/client or whatever they want to call us...

I'll post the occasional update if I have anything interesting to report on my continuing progress (success or failure)...

Monday, 19 March 2012

Phase 3, Day 10 - Monday

So it's the last day of the program. Doesn't feel like it though. I'm kind of mentally prepared to continue, at least for a while in the same spirit. I need to loose a couple more kgs of fat. I don't expect to do this in any rapid fashion, but maybe following the food and exercise intention during the working week and relaxing weekends is a way forward? We'll see.

This last day I did a normal round of exercise and, as has been the habit lately, cheated a bit on the food front this evening. Ate more than I should of grandma's beef stew (Swedish kalops) and drank milk from the bottle (yummm!!! )

Most of all I'm actually proud of Blogging every single day throughout the program. Never thought I'd keep this up. That's a victory if anything!!

2 boiled eggs
Chicken salad w peas, green beans, carrot, turnmeric, ginger, chili, balsamic & apple cider vinegar
Beef stew w carrot & beetroot & milk

25 min morning walk
Walk to from work
55 min lunch time walk
20 min on exercise bike @ 90 rpm


Sunday, 18 March 2012

Phase 3, Day 9 - Sunday

One more day to go!!! Yes!!! And then the sustaining phase begins...

I'd like to take a diet break for a couple of weeks, but knowing myself and my body this means regaining at least half the kg's I've lost, which would waste the time and energy I've spent doing this program. Not a good idea. But I'll have to find a way to keep up the good sides while allowing enough slack (beer, wine, BBQ, diary products, etc) to live a normal social life..

Didn't wear the pedometer at all today. I had no time or energy to run or walk, so wearing it seemed pointless. Today's exercise came from other means, and should be equivalent to 12-15,000 steps. I also sinned by drinking some Pepsi Max and Coffee Chill, which contains some sugarish stuff (forbidden). Have also been taking lactulose to get the stomach going, which had some success...

2 boiled eggs
Tuna salad w lettuce, capsicum, tomato, apple cider vinegar, garlic, chili & ginger
Nibbles of veal schnitzel and veggies from the families dinner (not on diet menu!!!)
Apples (not on menu..)

1 hr pool exercise
40 min on exercise bike (@90+rpm = 7500 steps)

Didn't count today.

Saturday, 17 March 2012

Phase 3, Day 8 - Saturday

Had one of those "where has all my energy gone" moments this morning when I set out for a run. I felt like I hadn't eaten in days & lost all muscle mass & cardio... It was a tough run to say the least.

With that I decided to take it easy today and not press myself too much. Apart from a 40 min pool workout I just strayed around the house fixing things and watching F1 on TV. Hoping the weight loss will take care of itself... :)

2 boiled eggs
Tuna salad w kidney beans, mix lettuce, tomato, capsicum, balsamic & apple cider vinegar
Plums & fruit
Sliced grilled chicken breast w boiled beetroot.

30 min morning run
40 min pool exercise


Friday, 16 March 2012

Phase 3, Day 7 - Friday

No weight loss this morning so I upped the exercise to 21000 steps today & tried to keep restrained on the food front. Long lunch walk again. Hoping to loose another 1-1.5kg during the last three days of the program, if only the stomach would loosen up...

1.5 boiled eggs ( son wanted half)
Grilled chicken, red capsicum, tomato w apple cider vinegar and turmeric
Salmon w green beans, lemon juice and cayenne

Morning walk
Walk to from work
1 hr lunch time walk w a short run spurt
Evening walk along the beach


Thursday, 15 March 2012

Phase 3, Day 6 - Thursday

What I've done the last week is to only make two meals each night instead of three. Two takes enough time. I divide these two meals into 8 containers and bring to work the next day. Usually I've had two left for dinner at home.

For breakfast I, after my morning walk, put two eggs on the boil while having a shower & eat with a cup of dandelion tea. I also try to have a glass of psyllium husks twice daily (stomach isn't impressed by the diet, only bombing every 3-4 days).

Good lunch time run today. Started out as a walk but decided to see how far I could run until legs and back objected. Shins complained quickly but managed 3.5km or so at a higher than usual tempo.

2 Boiled eggs
Grilled thai spiced chicken, green beans, lime juice, turmeric, ginger, cayenne
Chickpeas, capsicum, tomato, lettuce, apple cider vinegar & cayenne.

25 min morning walk
Walk to from work
35 min jog at lunch