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


Wednesday, 14 March 2012

Phase 3, Day 5 - Wednesday

Had a physio appointment for the shoulder after work so had to get all exercise in before then. Morning walk and a long one at lunch time, taking me to Heirisson Island for the first time. This was a nice quiet park with kangaroos :), Runkeeper.

Physio gave the shoulder ok for therapy to regain movement in the first instance (next couple of weeks) and then build up strength and so.

1. Boiled eggs for breakfast
2. Grilled chicken breast, sauerkraut, lime juice & cayenne pepper
3. Steamed emperor fillet, capsicum & avocado w apple cider vinegar, turmeric & cayenne.

20 min morning walk
Walk to-from bus, work & physio
70 min lunch time walk


Tuesday, 13 March 2012

Phase 3, Day 4 - Tuesday

Getting closer to the finish line :) Still loosing a 3-400g each day, hopefully this means another 1-2 kg before the program is over.

Cooler weather today, "only" 31C. Need to save my shoulder so no running for a few days, only walking. Lunch time walk as usual, Runkeeper.

Feeling good, but looking forward to the end of this all the same. Although I realise I can't go back to old eating habits and need to continue doing some exercise most mornings and lunch times it will still seem like freedom next Tuesday. Thereafter everything I do will be on my terms, not dictated by a program I've obliged to follow. Whether that is a good or bad thing is anyone's guess...

1. Boiled Eggs
2. Steamed emperor fillet w avocado, tomatoes & capsicum, lemon juice & cayenne pepper
3. Chickpeas with capsicum & cucumber, balsamic vinegar & tumeric
4. Some left over oat meal porridge.

25 min morning walk
Walk to from bus & work
45 min walk lunch time
20 min "jogging" in the pool after work


Monday, 12 March 2012

Phase 3, Day 3 - Monday

My lower body, from back to feet, is still feeling stiff, strained and tired. Hence no running today (or probably not tomorrow either). Morning & lunch walks (37C today) and a "jogging" session in the pool made up today's exercise count.

Loosing a couple 100 grams of weight each day. Trying to eat less than "full stomach" to keep the metabolism going. Looking forward to seeing how long the continuous weight loss continues. Knowing my body, I loose a couple of kg down to some "plateau" weight the body decides and them I'm stuck there for a number of days until I move downwards again. Strange, but that's the way my body seems to work. I wonder where the next plateau is. 73 kg would be nice :)

1. Boiled eggs
2. Steamed emperor fillet w spices, sauerkraut, peas, carrot, lemon & cayenne.
3. Tuna w avocado, peas, carrot, balsamic vinegar & tumeric

20 min morning walk
Walk to from bus & work
40 min lunch walk
30 min pool walk/jog to music


Sunday, 11 March 2012

Phase 3, Day 2 - Sunday

Another scorcher day, 40C.. Not the best environment for exercise. Did a 6km jog in the morning, Runkeeper & an hour's "running" in the pool. Step count is irrelevant today as I got my exercise though other means.

I've almost felt my body burning the food I've been eating. Managed to keep portions small, half a chicken breast and a sweet potato for all day. Lets hope this metabolism continues to increase the rest of the remaining week...

1. 3 boiled eggs
2. Grilled chicken breast w sweet potato mash (tumeric, lemon, cayenne).
3. Various crap - apple, onioin soup,..

Lemon water
Apple cider water
Psyllum Husk water

45 min jog
1 hour pool stomping


Saturday, 10 March 2012

Phase 3, Day 1 - Saturday

Weigh in after phase 2: Weight 76.8kg (-6.5), Waist 92cm (-7), Chest 97cm (-5) . I guess quite ok, better than I feared mid through phase 2, where it seemed I'd stalled & lost motivation. But patience prevailed...

Unfortunately, due to my shoulder preventing me from doing the strength programs, not all weight loss is fat. My super scale tells me muscle has decreased from 38% to 37.2%, just as I feared. So once my shoulder is usable I'll have to start a muscle buildup program.

Phase 3 required 15,000 steps, or equivalent per day. Missing the workouts means I need upwards of 20,000 steps. I'll be hard pressed for time to do this the next 10 days. We'll see how we go...

Started off with a long walk this morning, almost killing my lower back in the process... Runkeeper . It's a scorching hot day, up to 39C, so running was out of the question. I also did resistance training in the pool, jogging on the spot for 30 mins. Very good exercise.

Food (Phase 3 is 70% protein & 30% carbs)
1. 2 Boiled eggs
2. Sauerkraut, grilled chicken and canelotti beans.
3. Nectarines (not on menu list...)

Drink (have forgotten  this section for a while...)
Psyllum Husks in water w apple ciger vinegar (stomach is constipated again..)
Lemon water
Black coffee

Walk along the seaside
Pool "jogging" 30 min (about 3-3500 steps)

Pedometer count

Friday, 9 March 2012

Phase 2, Day 10 - Friday

Feeling a bit fed up and tired until midday when I went for a long walk (sparing my knees and shins & adapting to the 38C heat). Runkeeper After this my energy came back and I feel revived and 'eager' to continue. After all, it's last day of phase 2 and a weigh in tomorrow. Results won't be as good as for phase 1 but the program promises more from phase 3, where food focus is on proteins. Phase 3 requires more exercise though. I wonder where I'll find time for that????


1. Quiche from 5 eggs, capsicum, tomato, spinach, cayenne pepper, salt, pepper
2. Salad from cannelloni beans, capsicum, tomato & asparagus
3. Carrot

20 min morning walk
Walk to-from bus & work
55 min lunch time walk


Thursday, 8 March 2012

Phase 2, Day 9 - Thursday

Early morning walk/jog to and on the beach. Running in sand is a good workout :). Also managed a lunch time run at work, Runkeeper.

Still falling through somewhat with food during evenings. Found some old oatmeal porridge which seemed more appealing than rabbit food... Some instant noodles from my son's bowl also made their way into my stomach...

1. Boiled egg
2. Steamed emperor fillet & sweet potato mash
3. Salad from chickpeas, capsicum, tomato & asparagus
4. Oatmeal porridge.. ;)

20 min morning jog/walk
Walk to-from bus & work
25 min lunch time jog


Wednesday, 7 March 2012

Phase 2, Day 8 - Wednesday

Hospital visit to the Orthopedist with my shoulder. Verdict: sling for another week, the physio and no martial arts for at least 6 months... I'll have to find something else to do post this diet program.

Another warm day but not as hot as yesterday. My morning doctors appointment allowed me half an hours walk along the seaside. I also had half an hours jog at lunch, Runkeeper.

1. Boiled Eggs
2. Salad from chick peas, saurkraut, capsicum, tomato, Moroccan spice, balsamic vinegar
3. Steamed red emperor fillet w fish spices & sweet potato pure w lemon, lemon pepper, garlic & ginger.

I doubled checked the menu and realized that chicken wasn't on the menu until next phase. Damn! Just hope it won't affect the overall results too much...

Morning beach walk
Walk to from bus & to from work
Lunch time jog & walk.

18,300 steps (am on my third KMart replacement...)

Tuesday, 6 March 2012

Phase 2, Day 7 - Tuesday

I must say, following this weight loss program requires dedication. If you're tight on time don't even bother. To complete all exercise requirements you need 1.5-2 hours per day. Then you need to prepare 12 meals. Since there is loads of vegetables and (lean) meat to prepare it can easily take over an hour. Best is to prepare to last two or more days.  I feel I spend half my evenings preparing food and, to be honest, I am finding it tedious. At least now I can't practice Taekwondo I have more time for food prep. On the other hand I don't get the great workouts from training. Walking and jogging doesn't quite compensate the full Taekwondo body conditioning (nor the pain... ;) ) .

Talking about jogging, I was back at work today and, despite the 37C heat, managed 1,75 laps around Langley Park. I'm pretty happy with this result. My arm ached some but not bad enough to stop.

I must confess I am getting a little tired of the program. Another 13 days feels a long time. One sign  is the food cheating I mentioned the other day. I still cheat a bit with the food post 6pm. A bite of pizza, some fresh bread, a slice of meat etc. No alcohol though!

If I don't get a weight break the next couple of days I may find the last phase hard motivation... On the other hand, if I can't stop food nibbling I never will...

1. Boiled egg
2. Chicken and saurkraut
3. Lentil salad w capsicum, tomato, cucumber (same as yesterday)

20 min on exercise bike
30 min jog lunch time
Walk to-from bus & to-from work (5.5-6km)

About 13,000 (the $3 KMart thingy played up and won't display today's final total)

Monday, 5 March 2012

Phase 2, Day 6 - Monday

Public holiday, so still able to keep the routine of an hour walk in the morning. Followed this up with a trip to the shops (you actually log a large number of steps there), half an hour on the exercise bike and a walk to the beach in the evening. It was a hot day so most of the afternoon spent indoors. I'm a bit concerned I'll be loosing muscle as my shoulder prevents me from doing any muscle toning. I also miss the strength and Taekwondo sessions. It feels they give more to the body than walking does. Tried jogging today, but it pained my shoulder so I had to revert back to walking.

I've been eating plums to get the stomach going, which has partly worked, although sounds are still active :) .

1. Boiled Eggs & carrots
2. Grilled chicken w saurkraut (keep repeating, but I like it)
3. Salad from lentils, capsicum, tomato, cucumber, balsamic vinegar & cayenne.

Exercise bike

Step count

Sunday, 4 March 2012

Phase 2, Day 5 - Sunday

Halfway time!!! Maybe that's why I sinned a bit on the food front, nibbling some pizza & yogurt from the other family members meals... Hope I didn't ruin my ongoing metabolism increase by doing so.

Otherwise another walk day - morning hour long beachside and afternoon to the shops. It was a hot day so no exercise midday, just a trip to the beach.

I'm having trouble keeping away from food in the evenings, lapsing as mentioned to delights on the table not part of my diet. Hope I can keep this at bay the rest of the diet period.

My stomach is constipated again; no toilet visit since last Tuesday. However I'm not feeling tension in my bowels, although it is a bit noisy at times...

1. Boiled eggs & carrot sticks
2. Steamed Blue Whiting w quinoa & mixed veggies, sprinkled w olive oil, white vinegar & thai spice mix
3. Plank grilled salmon w mixed veggies, lemon juice & cayenne.


Pedometer count 

Saturday, 3 March 2012

Phase 2, Day 4 - Saturday

Morning walk along the beach finished off with a dip in the sea took care of half the days exercise needs. The rest was taken care of by moving around the house and walking one of the boys to a friend.

1. Boiled eggs
2. Tuna, chickpea, capsicum, peas & cherry tomato salad w lemon & spice mix
3. Grilled chicken with Sauerkraut

1. Water w lemon
2. Water w apple cider vinegar
3. Coffee



Friday, 2 March 2012

Phase 2, Day 3 - Friday

What feels best? Getting up early in the morning, doing some exercise & feeling the body rapidly come to life full of energy, or sleeping in, groaning, getting slowly out of bed and needing X cups of coffee to wake up? This is hopefully one thing I'll take on after this diet.

The second thing post Boyer is that eating many small meals keeps me from going hungry during the working day. Rather than just have a snack , big lunch and afternoon snack I might have 3-4 meals evenly spread  throughout the work day.

Lots of steps on the pedometer today. Home from work so I could do an hour's beach walking after leaving the boys at school. My wife & I also went to the shopping mall, where I've realized it's possible to clock up loads of steps, something that shows on today's pedometer count.

I purchased a new scale which measures body fat and stuff, a Propert 3043. An initial, midday, weigh in  revealed BMI 25,6, body fat 19.2%, bone weight 3.4kg, water 52.9 % & muscle 38%.

1. boiled eggs and carrot sticks
2. Grilled chicken & saurkraut
3. Chick Pea salad w capsicum, cherry tomatoes, cucumber, balsamic vinegar & garlic.

30 min exercise bike (approx 5,000 steps)
1 hr walk on the beach

Pedometer count

Thursday, 1 March 2012

Phase 2, Day 2 - Thursday

Home from work again. The doctor gave me 4 days off, & I'll use them. Besides my son is still sick from ear infection & home from school, so I can look after him as well. Arm is ok as long as I keep it in a sling . The only time it can pain a bit is when I'm in bed keeping it in the same position for long.

Did 1 hour on the exercise bike to compensate for my lack of Boyer exercise program ability. Did some squats and standing abs crunches.

1. boiled eggs and carrot sticks
2. Grilled chicken & saurkraut
3. Tuna salad w capsicum, cherry tomatoes, cucumber, balsamic vinegar & garlic.

1 hour exercise bike (approx 10,000 steps)
30-40 min walk on the beach

Pedometer count

Wednesday, 29 February 2012

Phase 2, Day 1 - Wednesday

Home from work for obvious reasons. Trying to get used to wearing a sling and recovering from yesterday's evening in the Emergency Department at Joondalup Hospital. The morphine they gave me left me feeling wheezy today.

My weigh in this morning showed 79,0 kg. I think I was very de-hydrated from the morphine and lack of drink last night, so 79.5 kg is a more reasonable figure. Midday the scales showed 80 kg.

So, beginning Phase 2 my stats are: weight 79.5 kgs (-3.7), Chest 99 cm (-3), Waist 95.5 cm (-3.5).

I can't do the exercise videos any more so to compensate I'll do whatever strength I can without using my arms (standing crunches, squats, etc) and walk, jog or pedal more. Today I clocked up an hour on the exercise bike (80rpm*2 = 9600 steps) and walked 10,700 steps.

Just realized I've not prepared any food for tomorrow. I'll have to whack something together from leftovers and cans tomorrow morning.

1. Boiled eggs and carrot sticks
2. Grilled Blue Whiting w green beans & garlic
3. Grilled chicken marinated with apple cider vinegar, ginger, garlic & cayenne served with saurkraut.

Walk around house and to Mullaloo Beach in the evening
1 hour on the exercise bike (9,600 steps)

Pedometer count

Phase 1, Day 10 - Tuesday

Last day of first phase. Should have been a cause for celebration.

Unfortunately this isn't the case. During Taekwondo practice I slipped, flew up in the air and landed heavily on my shoulder. The extreme pain and instant immobility told me this was more than just a bruising.. So true. Ambulance to hospital with a dislocated shoulder. So now my arm is confined to a sling for the foreseeable future (3-6 weeks at least). I've seldom experienced more pain than tonight before the hospital stuffed me full of morphine and realigned my shoulder.

Apart from all other inconveniences this brings, I won't be able to fully do the program exercises. I hope I can remedy this in some way and not loose traction now I'm entering the metabolic phase.

My stomach is less tense after a couple of bowel movements. I've 'massaged' it with caffeine, plumbs and benefiber which seems to have helped.

Weigh in tomorrow :)

1. Broth with quinoa
2. Grated beet root & sliced carrots w lemon juice, garlic & Thai spice mix.
3. Corn and apple salad w avocado & balsamic vinegar

30 min walk to from work
45 min Taekwondo (before injury)

Broken. Approximately 7-8000 steps. I've purchased a $3 one from KMart as an interim until Boyer sends a new one.

Monday, 27 February 2012

Phase 1, Day 9 - Monday

Stomach still tight and tense. No weight loss since Thursday, maybe due to constipation? More Benefiber on the menu...

Pedometer clip broke today. Cheap plastic... Have glued it but suspect it won't hold for long.

New lunchtime jog, 1,6 laps around Langley Park (time boxed, hence not finishing the last lap)

1. Low salt stock blended w quinoa
2. Salad from chick peas, red kidney beans, capsicum, tomatoe, cucumber & avocado (made 8 portions of this).

1. Water w lemon/lime
2. Coffee

30 min Program A
35 min jog at lunch
30 min walk to-from station

Pedometer count

Sunday, 26 February 2012

Phase 1, Day 8 - Sunday

Stomach a bit tight so added BeneFiber to hopefully wake it up. I haven't lost much weight the last couple days but feeling fit and light, which is good.

40 mins on exercise bike @ 80 rpm (2 steps/rpm) = 6400 steps. Apart from this the pedometer clocked over13000 steps from around the house, a trip to the shops & a walk to the beach. I'm not convinced I've walked that much, but maybe domestic stuff gives you more movement than you think? I have the pedometer on lowest sensitivity so it shouldn't be registering non-movements. I'll just have to trust it's correct.

1. Low salt stock blended w quinoa
2. Chickpeas added to mash of sweet potato, pumpkin, garlic, cayenne, lemon, salt & pepper.
3. Green salad of cucumber, tomato, red capsicum, spinach leaves, avocado & balsamic vinegar.
4. A carrot while shoppin

1. Water w lemon/lime
2. Coffee

30 min Program B (in the evening, not morning)
40 min on exercise bike
Walk to Mullaloo Beach

Pedometer count
13,400 (excl. bike)

Saturday, 25 February 2012

Phase 1, Day 7 - Saturday

Slow day today. Started off with the exercise program and then spent most of the day fiddling with iTunes on the computer... At 3 o'clock I was restless and set off for a jog from home, along the coast to Ocean Reef Boat harbor, 2.5km each way. I managed to jog all the way (4-4.5km) until I met my wife and children on the return journey, where I stopped and walked with them back to Mullaloo Beach. Again, it's my legs that object most to the jogging, not my cardio. I've ordered an arm-band for my iphone to I can start tracking my runs with Runkeeper.

1. Low salt Broth/Stock w blended quinoa
2. Corn and red kidney mix w balsamic vinegar
3. Green salad from tomato, red capsicum, peas & avocado dressed w red wine vinegar
4. 2 meatballs (couldn't resist...)

1. Water w lemon
2. Coffee
3. Exercise drink

30 min Program A
35 min jog & 20 min walk Mullaloo Beach to Ocean Reef

Pedometer count

Friday, 24 February 2012

Phase 1, Day 6 - Friday

Wow! Instead of walking I thought I'd see how far I could jog (second time in 18 yrs as far as I can remember, first time was on Sunday) during my lunch break. I was amazed! My legs, especially right knee, objected but bar that my cardio allowed 2 laps around Langley Park, about 4-4.5 km! Impressive for me who hates running, unless I’m chasing a ball of some kind... Best part was it gave me lots of energy for the afternoon (abet lack of concentration..).

My right elbow tendinitis is playing up during some of the morning exercises, especially Turkish getup's, shoulder pull of the bands, & pushups. I'll have to either use my tennis elbow splint or reduce intensity to avoid prolonged problems.

I'm feeling good but still sleeping badly. Weird.

Friday is usually come home and chill with a beer or glass of wine. But not now :(  Instead I'll "celebrate"  progress with a nice cigar (check out http://www.friendsofhabanos.com) and sparkling mineral water w a dash of lime and maple syrup!

1. Low salt Broth/Stock w cayenne
2. Boiled beetroot chunks in pure` from quinoa, pumpkin, lemon, chilli, lemon peer & parsley flakes (went too wild on the chilli - buuurrnnn!!)
3. Green salad from tomato, red capsicum, cucumber, spinach & avocado dressed w balsamic (good)
4. A small handful of almonds

1. Water w lemon
2. Coffee
3. Exercise drink
4. Green Tea

30 min Program A
Walk to-from work (30 mins)
35 min jog at lunch. 2 laps around Langley Park

Pedometer count

Thursday, 23 February 2012

Phase 1, Day 5 - Thursday

I'm by nature a bad sleeper, but insomnia has been worse the last couple of days. Strange as I thought less & healthier food, getting up early for workout, and more exercise would improve my sleep. Don't know if it's a reaction to the diet or just something else?

I purposely took it easy on the exercise front today. As usual, doing two taekwondo sessions in two days leaves my legs, thighs & gluts strained and painful. It takes a couple of days to recover for an old man like me... :) .

Otherwise I'm feeling good. Full of energy and positive feelings towards life in general and the program in particular. Hope it stay this way!!

1. Soup/pure from quinoa, sweet potato, carrot, corn, peas spiced w herbs, stock & garden peppers (good)
2. Carrot sticks dipped in Hummus made from chickpeas, garlic, Moroccan spice, water & lemon (good)
3. Green salad from tomato, red capsicum, cucumber, spinach & avocado dressed w balsamic (good)
4. White flesh nectarine (treat - not officially in the program..)
5. A meatball (couldn't resist... naughty, naughty)

1. Water w lemon
2. Coffee
3. Exercise drink

30 min Program A
Walk to-from work (30 mins)
35 min walk at lunch around Langley Park

Pedometer count

Wednesday, 22 February 2012

Phase 1, Day 4 - Wednesday

Screwed up when counting the meals for today & brought one less container than needed to work. Not really a big deal, but I have felt hungrier today than previously. This could also be due to today's meals not being as filling as before. Maybe quinoa  is a better stomach filler as is, opposed to blended in a soup?

I almost skipped Taekwondo practice this evening as I was feeling weak and my stomach rumbling worryingly & I discovered a leak in one of our pool pipes that I thought I'd stay home and fix before it became dark. In the end I forced myself to go, and I'm happy I did. It’s one of those situations where not going had left me with a bad conscience while actually going made me feel proud of myself and almost and euphoric afterwards. A victory for the will!!!

1. Soup/pure from quinoa, sweet potato, carrot, corn, peas spiced w herbs, stock & garden peppers (good)
2. Carrot sticks dipped in Hummus made from chickpeas, garlic, Moroccan spice, water & lemon (good..)
3. Green salad from tomato, red capsicum, cucumber, spinach & avocado dressed w balsamic (good)

1. Water w apple cider vinegar
2. Coffee
3. Exercise drink

30 min Program B (using medium bands)
Walk to-from work (30 mins)
30 min jog/walk at lunch around Langley Park
1 hour Taekwondo practice

Pedometer count
10,070 steps

Tuesday, 21 February 2012

Phase 1, Day 3 - Tuesday

Today I had planned to bring my sporting gear to work so I could jog, walk, or attend boot camp sessions during my lunch break. However things got turned a bit upside down when, on the train to work, my wife called and said one of the boys was sick. Because she had meetings to attend at her job I had to get off at the next station and head back home.

Luckily I was back in time to walk the other two boys to school. Extending the return home I managed to clock up 4000 steps by 9am, which is a good start to the day. I also did the 30 min exercise program before my breakfast cup of broth.. :)  Currently it's 9.30 & I'm working my way through some quinoa mix. It's really hard to eat. I don't know why, the flavour isn't that bad. There is just something revolting about it. Maybe its the pumpkin, which I've never been fond of or too much lemon colliding with the other flavours.

Speaking of food, being home today will provide time to think up some new and appealing meals for the next couple of days & maybe also time for another round of shopping. This was otherwise going to be a problem. When working all day & either training myself or picking up children after work, finding time for shopping and preparing meals every night is very difficult.  Especially if you are absolute in following the ingredient list. I'm not that stringent, skipping the home made stock for low salt ready made, & buying cans of chick peas, corn & kidney beans rather than organic raw stuff. The diet program seems adapted to housewives, students and others who have more domestic time than most. Us working parents will have to make our own realistic adaptations to it :)  That's one of the reasons I decided to document this journey in blog form, to keep as a memory of different dishes I made if I need to repeat it in the future (e.g. fail in maintaining the weight I loose :)  ).

In regard to the blogging, onwards I'll probably ramble less and standardise reporting the daily facts (if I keep doing daily posts). Something like:

1. Low salt chicken broth (tasteless)
2. Quinoa, pumpkin, sweet potato & spinach salad w garlic, lemon & spices (not good...)
3. Beetroot (grated), tomato, avocado salad w lemon & spices (good)

1. Water w apple cider vinegar
2. Water w lemon/lime
3. Green Tea
4. Coffee
5. Exercise drink

30 min morning program
10700 steps (I wonder if the pedometer is overly generous or I move more than I think?)
1 hour Taekwondo

30 min morning program
10700 steps (I wonder if the pedometer is overly generous or I move more than I think?)
1 hour Taekwondo

Phase 1, Day 2 - Monday

Day 2 and an early getup (6.10am) to do the 30 min exercise program before work. Program 2 this time and a nice, relatively easy start to the morning. This time I went easier on the cayenne pepper in the sipping drink… :)  I followed the exercise with a cup of broth, a shower and then off to work.

It’s a bit of a hassle carrying not only my work bag but also a soft esky with 9 small meal containers. Especially since a good part of my 10,000 steps/day consist of walking from the station to/from my office, about 2000 steps each way.

Today is gearing up to 36C so I doubt I’ll be able to do a walk at lunchtime without getting soaked. I managed to get a locker at work so tomorrow I’ll bring training clothes and walk, jog or join the organised boot camps at lunch time.

Today’s food: low salt beef stock (premixed) w brown and spring onions seasoned with dill, salad from grated beetroot, red kidney beans, tomato, red capsicum and spices, & the same quinoa mix I had yesterday. I sipped a bottle of apple cider vinegar water and drank black coffee and green tea during the day. The program states eggplant water but I’m skipping this as I feel the benefit will be minimal. I know that acv is good for suppressing hunger so I'm sticking to that for now.

I brought one food container to empty each hour. However, at the end of the work day I only managed 6 of 9. It's hard to eat every hour at work, especially since the food isn't easy to digest. This quinoa stuff can't be eaten quickly; every mouthful is an effort. I'm not doing that mix again, although I'll have to finish what's left tomorrow...

At work I hardly finished one meal before it was time to start on the next, which of course isn't practical when you've got things to do and meetings to attend. Normally, not eating is a good thing, but in this program I assume you need all positive energy you can get so the body doesn't start converting muscle to energy. I hope I've made the portions big enough, so what I have managed to eat is enough for the day.

Despite the heat I managed a short, slow, walk at lunch time without breaking in to a sweat. Up to now (4.30pm) my pedometer shows 5700 steps. I know I'll be adding 2-3000 by walking to the station and other movements later in the evening.

Later. I had time for 15 mins on the exercise bike before picking the boys up at Taekwondo. Combined with the 9400 steps my pedometer registered I'm pretty satisfied with today's result. 15 mins walking is about 1700-2000 steps and 15 mins on an exercise bike at least that equivalent. So I could say I've done 11-11500 steps, which is ok.

Food wise I managed 10 meals of the 12. The beetroot salad was good, but leek & onions in the broth became a bit too much. The quinoa I've already mentioned....

I've just prepared tomorrows food and found I had quinoa mix for all of tomorrow :( . For broth I'll use plain low salt premixed chicken broth. You're supposed to make it from scratch using organic bones, but in all honesty, I don't have time. Apart from the cleansing factor I doubt it will negatively affect the overall weight loss.

Monday, 20 February 2012

Phase 1, Day 1 - Cleansing Phase

Well, started my journey along the 30 day Boyer weight loss program today. It's run by Derek Boyer, Australia's strongest man & his wife Sally, a nutritionist by profession. So together they combine knowledge of building muscle and keeping a healthy diet.  It's the first time I've actually paid to participate in a program rather than just follow a diet from a piece of paper.

Given my fondness of Barbecuing, I'm a founding member of the Australian BBQ Association (http://www.aussiebbq.info/forum), it's strange not to bbq meat for a month... Well, I assume I wont be, the full menu hasn;t been revealed to me yet, only the first 10 days, and that's all herbivore food :)

Boyer is interesting because it claims to not only loose weight but retain muscle. Many other programs allow you to loose weight, but much of it is muscle, not fat. Apart from the diet you also need to do a 30 minute exercise program each morning and walk 10,000 steps per day. It seems promising enough. I especially like that you eat 12 small meals a day rather than starving for hours at a time. The first 10 days are called cleansing, where I assume you clean out the body from all the crap it's been fed for way too long...

I prepared today's food yesterday evening (3 meals split into 4 portions each - one broth, one quinona salad w pumpkin & sweet potato (a tough beast to digest..) & one salad w avocado, tomato, cucumber & kidney beans).

This morning I started out with the first 30 min workout on the patio using the elastic bands provided. I mixed the recommended workout drink of water, lemon, cayenne pepper & ginger (all metabolism increasing ingredients) but overdid the cayenne, so my through got itself a workout as well :)

That done I had a broth breakfast. As it was a lovely sunny day & none of the boys wanted do anything, I decided to test my pedometer. An hours walk & jog along the beautiful coast gave 7000 of the day's step requirements, plus a need to jump into the inviting ocean on my way back. Combining this with the rest of the days activities gave me a daily total of 13,500 steps. A good start, knowing the work week will probably mean less stepping.

All in all the day went well and the small meals kept me from hunger. It's always hard not to be able to eat what you want but from experience I know it will become easier for every day. I have a bit of a headache at the moment - hopefully due to toxins escaping my body.. :)

1 down, 29 to go :)

Start facts: Weight 83.2kg, Chest 102cm, Waist 99 cm.

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). 


BTW if anyone wants to comment, this is the only blog post where I allow this.