Wouter and Ernst are now also trying some of my new eating and fasting ideas.
Tuesday, at the office early, catch up meeting with Zulfiq at CaffeNeo, TiTea+MCT+protein, 1hour spinning class and a 1km swim, feeling pretty good.
Wednesday, TiTea, gym, swim, lunchtime walk, yet another new car tyre – note to self, don’t take a sedan to the Cederberg again, spinning, swim, watched Insurgent… not bad, but I think the 1st movie was better.
Did another 84 hour fast this week. I’m now 12kg lighter than I was in London last year. 81kg today.
Thursday, office, fetched Mia and took her to art, watched Mia’s hockey match and played photographer, they won 3:1 (Mia scored all 3 goals), early supper with Mia while she did homework at W Cafe – fresh juices and ginger shots, Nikki visit.
Mia finished reading the 4th Harry Potter book, in two days she says.
Mia took part in the art and choir Eisteddfod (art competition thing).
Friday, woke up in Franschhoek, almost went for a walk, took a drive through Kylemore… just because I’ve always wondered what’s down that road, worked at the Stellenbosch gym, great breakfast with lots of spinach at Open Kitchen – nice sunny Stellenbosch day, took an aimless walk through Stellenbosch and worked out what I must do, attended a talk at Launchlab – very cool space, got a quote on some 3D printing, Stomme Jonge visit, fetched Mia, a walk around the Waterfront – Watershed etc, found some carrot cake ice cream… yum, we found Mia some new shoes – same story, carrot cake and tea at Melissas, 11h sleep.
Saturday, breakfast with Cath and Mia at Jason Bakery – nice to catch up, we shared a Doughssant: “Vanilla Bean Creampie” – pretty amazing as far as pastries go, an extended visit to the Maker Faire Cape Town at the Waterfront – lots of cool 3D printing toys, Mia flew her first drone, lunch at the OZCF Market at Granger Bay (see above) – Mia finished her usual tub of olives, back to the Maker Faire, epic nap, 10h sleep.
“Your dad looks like a teenager.” — one of the boys in Mia’s class – Mia tells me.
Sunday, chilled morning at home, we hacked Mia’s new shoes to fit better – some maker culture with a big pair of scissors, pizza at Bacini’s Kloof St with Mia, Wouter and Zander, Mia and I rented bicycles and went for an hour cycle up and down the Sea Point promenade… good fun, another great nap – pizza coma, some photo processing and blogging, sense of humour failure with Naulene again – she decided to ignore our agreement and not fetch Mia, did not sleep well.
“I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in miracles.” — Audrey Hepburn
Turns out, Jacques went to go buy a suit for his wedding that is too small – motivation to lose weight. Brave.
The geek’s guide to rapid weight loss: 10kg in 4 weeks, while sitting at a desk in office hours.
In summary: this is a sure way to to make your body run on just fat for a full three days per week.
I tried low carb / paleo diets over the last two years, maybe 8 weeks at a time, on and off, and I’ve gained some muscle in the gym, but I never really felt that I was seeing real impact and results. I see results as dropping a jeans size and/or losing 10kg. So, I did a bit of research and found a way to fairly easily lose 10kg in four weeks.
“Skinny is the new skinny!” – all this “Strong/Healthy/Fit Is the New Skinny” talk is amusing, but I still want to lose weight.
I have this theory that there is this an evolving barrier as to what is considered radical or extreme. Nutrition is a complex mine field of information with lots of vested interests (Sugar Inc. and Corn, Inc.). There is a lot of legacy popular thinking around (read: stuff people just accept without any critical thinking).
It’s not hard to think that in the evolution of the human body there must have been many days where finding food was hard, yet topics like Intermittent Fasting (IF) are considered extreme. When I first read Lean Gains some months back I thought an IF diet was extreme, but after reading about it a few times in different places and a friend mentioning it, I changed my mind. I guess I triangulated the message.
Almost everybody likes to believe that you have to eat breakfast and get your three square meals a day. Three square meals a day is a major reason why so many people are overweight. Fasting is not an extreme thing. Get over it. Move that barrier in your head. You can probably go 30 days without food if you have to. A 3 day fast is a walk in the park in the bigger picture, but it’s a very efficient way to burn fat.
“Three meals a day is the new tobacco.”
The human body wants to store fat because it’s afraid it will not get food over the next week. Every time you eat till you are full, with some nice carbs and sugars (in just about everything available in the supermarket), the body produces insulin and packs away lots of energy, just in case it needs it later. Keep eating till you are full three times a day, for a few years, and you end up like so many people who are unhappy with their weight.
You can burn a lot of fat if you fast for 2 days of the week. Extend this with a 3rd fat burning day, after getting some protein and fats. It’s not that hard. It’s not extreme.
On low carb / maintenance days, eat only two meals a day. Diet is 80% of the story. You don’t need to do a lot of cardio to lose weight. Your base metabolic rate and what you eat is most important.
I can’t just tell you to follow rules. You need a why. You should get interested in this stuff and go read about why all of this works. Figure it out for yourself.
It’s a game. Set some targets. Get a friend to join you. Put some data in a spreadsheet very day. Plot a graph. Weigh yourself every morning after you get up – with a digital scale – after the first wee. What gets measured gets managed. You want to aim for 2.5kg loss per week – aim for 300g / day. Think in grams, not kilograms.
Get into a routine. Find a routine that fits your life and work. Routine. Routine. Routine. Turns out routine is very healthy.
Lastly, you don’t have to follow all of this advice, but hopefully this gets you thinking and researching for yourself. I’m not a doctor. btw. this post is probably only relevant for people over the age of 23.
Recently my cousin wanted to lose a lot of weight (20kg) before his wedding and I decided to join him. We did a lot of reading and we tried a few things. I had been feeling a bit out of shape since last year – had a pretty unhealthy stretch of time in London (Techstars programme) and ended up weighing 93kg. I felt like a change and I felt like geeking out on a bit of health related reading and experimentation.
The following is a set of notes on how I think we can, and should be changing the way we eat and exercise.
Works for me.
My goal was to lose 10kg in four weeks, drop to around 12% body fat and drop a jeans size. I’m 182cm, I was 90kg when I started and I think my lean body mass is about 72kg.
Three Very Obvious Steps
Get ready. First get used to a maintenance mode. Eat only two low carb meals a day, with 16 or 18 hour fasts – skip breakfast basically. Make sure you can maintain this. Do this for a week or two. Your body needs to adapt to be happy with 6 days with almost no carbs. I eat a raw salad for lunch and a protein snack around 18:00.
4 weeks of fat burning and rapid weight loss.
Back to maintenance mode. Two low carb meals a day, 6 days a week. One day per week where you can eat carbs, fruit and dairy.
Daily IF is fairly simple…
16 hour fast: 18:00 – 10:00, or 19:00 to 11:00.
18 hour fast: 19:00 – 13:00.
So eat supper at 19:00 and then eat lunch the next day at 13:00. Start with 16h, work your way towards 18h.
“Have you tried skipping? – with a skipping rope? No – a meal.”
Your body has a mode where it runs on fat, but this only kicks in after all the carbs and sugars in your body are used up. This mode is called Ketosis. You want to get into this state as soon as possible after eating your last meal before a fast. This is the real ticket to weight loss. If you were wondering why low carb diets and fasting work, this is it.
“Ketosis is a metabolic state where most of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis where blood glucose provides most of the energy.”
Below I have a photos of Ketosis testing sticks (you can get them from a chemist). I try and keep a constant colour / level in my 3 days fasts. I confirmed that after the end of the 2nd day where I eat protein and fats I stay in Ketosis for the +1 / booster day.
You get 58 hours of confirmed ketosis with this (2+1) plan, probably longer. I’ve dropped 3kg in this 72 hour window.
The 72 hour fasts. 2+1 day fasting.
Fast for 48 hours, have some fats and protein, then another 24 hour fast.
Day one can be hard. You might get a very slight headache. Drink enough water. Go for a walk.
Day two is usually much easier and you might feel a bit of a natural buzz – high on life – you feel clear headed, with enough energy. Growth hormones and endorphins.
“Nothing tastes as good as thin feels.”
The trick is to get into Ketosis as fast as possible and you want a full three days of fat burning. Eat a very low carb diet on the day before the fast. You don’t really fast for a full 72 hours, at the end of day two you have some fats and protein, but keep the carbs very low to keep burning fat.
Accurate body fat numbers are hard to find
You can pretty much ignore body fat. Just use a scale for daily data. Much easier. This kinda goes against what you would think, but yeah, sadly it is so.
“I can fix you in six weeks.” — Internal dialogue then I see some people struggling at gym / spinning class.
This is my routine, feel free to adapt it to suit you. I like to swim and I like to go to gym at least two times a week. You may want to just go for walks or get some other form of exercise.
Saturday: Carb day. Eat a pizza. Eat fruit. Eat dairy. Have a few glasses of wine if you like. Have three meals if you want. You get the idea. Don’t stuff yourself too much – you may also want to do some carb damage control. See below.
Sunday, Low carb day. Titanium Tea with MCT oil. High intensity gym. Swim – get those carbs and sugars out of your system. Low carb eating, two meals for the day. Keep it very low carb, because you want to get into Ketosis quickly when you stop eating. Low carb means less than 30g of carbs per day. Less if you can. Check the labels on food. Eat your last meal around 18:00. Have some meat and veg ideally. Take your hand full of of supplements, magnesium is a good idea. From now on it’s just water and green tea.
Monday, Fasting day 1, morning swim, water, green tea or rooibos tea, no milk in the tea, take a long walk in the afternoon. 24 hours in. This day can be a bit of a challenge, stick with it.
Tuesday, Fasting day 2, water, green tea. 48 hours in. At around 18:00 on Tuesday you have 30ml of MCT oil (or coconut oil) and 60g of protein. Try and use a very low carb protein powder (4g/100g) mixed in water or eat a can of tuna. As little carbs as possible. 1 hour spinning class. Evening swim.
Wednesday, Booster fat burning day, Titanium Tea with MCT oil, gym, swim, you can have a nice low carb big meal around 18:00 if you like, steak and veg.
Thursday, Low carb day, morning swim, IF – two meals. Try and eat raw salad things. Raw broccoli. Raw red cabbage. Some tuna. No dairy. Take a long walk.
Friday, Low carb day, morning swim, IF in the morning, two meals, go out with friends and have some food and drinks.
The Bonus Plan: On the last day of the fast at 18:00, have a can of tuna, MCT and a hand full of supplements, get some more cardio in, spinning, swimming and get that 3rd good data point on the scale on the Thursday morning. This gives you a full 72 hours confirmed ketosis. And I managed to max out the ketosis test strips with this.
Why the protein and fats on day two of the fast? Because I want to minimise muscle loss. Give your body the protein it wants and a bit of energy to get to gym the next morning. Keep the carbs to an absolute minimum (under 2g of cabs – which you can’t really avoid because it’s in the protein source).
Gym – full body functional workouts, try to stimulate all the muscle groups (at once – which releases more growth hormones). Squat, dead lift, military press, pull ups, dips, bench press. You get the idea. Happy to share more on this topic, but it gets a bit boring. Also try kettle bells. Function training with olympic bars.
Swimming – upper body, thermo fat burning effect of the cold water. On days I gym I sometimes only swim 500m. I usually swim 1km at a time.
Walking – nice and relaxed, go for a one or two hour aimless walk.
Eat 150g protein per day, a can of tuna is 40g, egg 7g, broccoli 4.2g/100g.
Eat lots of green veg, broccoli, spinach etc
Don’t eat anything “low fat” – it’s full of stabilisers.
No artificial sweeteners.
Eat raw. Takes more energy to digest. Don’t eat processed food.
Low carb means less than 30g of carbs per day.
I did not use any fat burners etc.
Random Notes and Tips
When you skip breakfast for your 16/18 hours IF, take vitamins in afternoon, I have a small bottle with my daily vitamins in my laptop bag.
Go for blood tests every two months or so. Good motivation.
Get that VitB shot once a month. Watch your iron / Haemoglobin count.
Take a 3 min cold shower over neck and top of back after gym.
Sleep enough, 8h/day.
High intensity cardio like running is probably not your best option for fat loss. Not sustainable, too hard on the body, just makes you age quicker. Who has time to train like a tri-athlete?
Drink two glasses water when you wake up. Drink lots of water throughout the day.
Damage control on carb days: eat slowly. Have some fats, lemon juice and cinnamon before you have carbs, more about this in the 4 Hour Body book.
I do air squats for 2min while a brush my teeth in the mornings. Electric toothbrush feature.
Stretch daily. Get up from your desk and stretch every now and again. Take a walk over lunchtime.
Try this stretch – see video below, works well to get into squats.
Do I really need to go 72 hours without eating? (2+1)
No, you can do 24 hours of fasting and then extend with a booster fat burning day (1+1). Or you can have a can of tuna at the end of day one (1+1+1). Or you can just do IF with 16 or 18 hour fasts per day. See what works for you. It gets easier over time. The trick is to get onto a state of Ketosis and then try and extend this. Burn as much fat as you can. Get some exercise to make sure you burn lots of fat in that time. Your base metabolic rate is probably not enough to see rapid results.
What’s with the +1 / booster day idea?
After you are well into Ketosis, you extend your fast with a day in which you are eating protein and fats, you just keep the carbs at ~zero. Have TiTea / BPCoffee on the morning of the booster day. Have a can of tuna and MCT on the afternoon of the booster day (if you want to get some cardio in that evening and get another good data point on a scale the following morning.)
What about muscle loss?
Yeah, I suspect there is some muscle loss involved here, but add more protein if you are worried. I wanted to lose a lot of weigh. I was not too bothered. In fact, I’m kinda annoyed with all these mid-water diets that claim you have to eat three square meals a day or you will lose muscle.
Why not just low carb with three meals a day?
General low carb diets like Paleo, Banting, Slow Carb and Noaks probably work, but they did not really work for me. Been trying them since 2011. They get very boring and you lose interest, you keep eating till you are full and you keep taking in lots of energy, too much hidden carbs.
What about alcohol?
Sure, have some at social events. Don’t mix fats and alcohol, only lean protein with wine/whiskey, try to avoid beer.
Do I have to do TiTea or can I drink Bullet Proof Coffee?
Yeah, coffee is fine, if that works for you. I have a mid morning slump if I drink coffee.
But the butter in your TiTea is dairy!?
Yeah, take the butter out if you want to be super strict. I just use a bit. Gives it some taste.
How long before gym do I take the MCT / TiTea?
About an hour. Depends on how fast a metabolism you have.
Three Weeks? Six Weeks?
I suspect you can actually do 10kg in three weeks if you follow this pretty strictly and don’t gain too much on carb days.
My suggestion, if you are not yet used to a very low carb diet, is to do:
Week1: Low carb + 16h IF
Week2: Low carb + 18h IF, try one 24h fast in this week
Week3: 2+1 fat burn
Week4: Low carb + 18h IF
Week5: 2+1 fat burn
Week6: 2+1 fat burn
In six weeks you should also be able to condition your body to not need breakfast – and keep the weight off.
I dropped a jeans size. 34 > 33. I’m 12kg lighter than I was in London last year. A number of people have commented that I lost a lot of weight. So, yeah – happy. Maybe next I’ll try and get some visible abs, for summer.
At the time of writing (20 Aug 2015), I managed to lose 9kg in 4.5 weeks. Not totally on target, but I only needed two 2+1 fat burning weeks to do this. Pretty sure I’ll reach my full 10kg goal by the end of this week. I did some low carb weeks followed by two 2+1 weeks. In the 2+1 fat burning weeks I lost 3kg and 2.1kg over each of the 72 hour stretches. I’m happy enough with the results and I’m sure 10kg in 4 weeks is very realistic. I was still working out the programme while on the diet, so hard for me to go back now and repeat the process (I don’t want the 10kg back). Maybe somebody wants to show that they can do 10kg in 3 or 4 weeks?
There is obviously much more to read out there, go research some of these topics.
Feedback Most Welcome
Comments are very welcome. You might need to re-read a lot of this stuff. It’s not easy to take everything in, in one go. If any friends are reading this and have questions or would like advice, I’m happy to chat. Send me your data / graph ( only if it looks good 😛 ). Twitter: @SwimGeek – or post comments below.
Thanks to the following sources for information: The 4 Hour Body book, Lean Gains and other IF related articles, Roark Gym blog, my cousin Jacques for all his advice and reading, Wouter for his gym routine, Tim Ferriss for the Titanium Tea ideas, Tom for pointing me at MCT oil, Nikki, Georg and Ernst for early feedback.
Have fun, crazy kids.
UPDATE 2015-08-20: It’s possible to max out the keto test strips, after 84h of fasting, and spinning on the last night, but I would not recommend it. Felt a bit slow after that.
Monday, woke up in the Cederberg, frozen water pipes, 3degC outside, changed a car tyre, road trip home, stopped for brunch at De Tol Plaasstal near Citrusdal, sense of humour failure with Naulene – she just ignored the plans to drop Mia off, dropped Georg off, went for a nice long sunny afternoon walk along Camps Bay beach with Mia… which was awesome, early pizza supper at Col’caccios, ice cream, kinda watched Spy Kids with Mia while processing photos.
Tuesday, office, Mia skipped school and did Mathletics (read: and played some Monkey Island), promenade visit and a fresh juice for Mia, Naulene fetched Mia (for the first time in years), visited Workshop 17 at the Waterfront… pretty cool, got some new Reef sandals on a 40% discount sale – previous pair lasted about a year, watched Terminator Genisys at the VIP cinema… amusing.
Wednesday, 1km swim (40 hours into a fast, no religious experience yet), office, lunchtime walk, got some MCT oil and egg white (very low carb) protein and topped up my fats and proteins to go to a 72hour ~zero carb fast, processed some photos and notes, another 1km swim – very nice swim – feeling tip top, could it be the MCT oil?, wrote the weekly blog post.
“Teach when you are filled with wonder, before you become a boring expert.” –Mark Pilgrim
Thursday, up early, TiTea with MCT oil, gym – squat day, 1k swim, office, hand full of vitamins, we made a cool new badge for Fibre Champions – nicely retro futurist, a walk, ribs special at Hussar Grill with Wouter – took a bottle of Andrew’s Chardonnay, watched I Origins… interesting movie (Thanks Ernst).
I was on a 72 hour fast this week, Monday 18:00 to Thursday 18:00. Only water and green tea. Well, on the 3rd day I had some MCT oil and very low carb protein.
“It’s the boredom that gets you.” — Jacques, about fasting.
Friday, up early, inbox zero, rss feed zero, notes and photos processed, walked to the office, completed the migration to the new Octotel logo (lots of document editing), we received our first signed landowner consent form, some press release writing, walked home, a beer with Anton and Georg at La Vie, a steak at The Butcher Shop and Grill / Mouille point with Anton and Georg, tea with Nikki.
Saturday, carb day, brunch at Bootleggers / Bantry Bay with Nikki, rainy day, took a nice long walk along the promenade and had very good cheese cake at New Port Deli, nice chats, Stephanie’s birthday party at Bocca / Bree Street – had a quick pizza – very good, AfrikaBurn Decompression party with Nikki at the German Club / Hope Street – cold and rainy, but good fun, my first silent disco party – can’t say the headphone thing works for me though, bumped into a number of people, great evening.
“I could fix you in six weeks.”
Sunday, tea with Nikki, gym, swim, burger in a bowl at Da Vinci’s (that dude with the ponytail is a legend) – last meal for a few hours, worked on a health and eating blog post, some Miss Molly bubbly at La Vie with Georg.
“Your boobs are getting smaller.” — Nikki
I think I need to take a holiday soon, have not really had a holiday since 2011.
Health week 3/6 – still on the lose 10kg before Jacques’ wedding plan. I’m one jeans size down now. 34 > 33. Takes a real optimist to keep a pair of trousers for 10 years without wearing them. I can fit into a pair from 2004 again.
Monday, woke up in Franschhoek, office, made a presentation deck, pizza for lunch at Knead (carb day), watched 700 Sundays while processing notes and photos, always liked Billy Crystal, in bed early.
Tuesday, titanium tea, walked to the office, Discovery Fitness Assessment at the Discovery shop in Sea Point, a fairly painless dentist visit, haircut at Yogi’s – short back and sides, wrote the weekly blog post, 1k swim.
Btw. the Point gym’s pool has the best temperature of the ones I go to. Better than Wembley and Waterstone.
Full 7500 Vitality points from my Fitness Assessment:
Waist circumference: 80cm
Body fat (with callipers): 14.9%
Cardiovascular level: Excellent (62 heart rate after climbing stairs for 3min)
Push ups: 41 in a minute
Sit and stretch: 44cm (best stretch seen for a guy this year)
Thursday, tea with Max (of Techstars fame) in Bantry Bay, walked to the office, nice sunny winters day, a fresh juice and a promenade and beach walk with Nikki (always a treat to see Nikki), launched the Octotel Fibre Champion programme, walked home, had a can of tuna and went for a 1k swim – dolphin snack – in the dark because of loadshedding, some blogging.
Reached 1400 FB friends, 983 Twitter followers… going backwards with the twitter follower count.
Thank goodness that annoying OSX captive portal issue is gone. I can now use public hotspots without tinkering with routing commands again.
Friday, TiTea with Lindt 99% (see below), worked at gym, gym, swim, packing, fetched Georg, fetched Mia from school, stopped in Stellenbosch to get Mia’s sleeping bag (thanks Nikki!), road trip to the Cederberg, stopped it Piketberg for supplies and took a scenic drive through the Swartland… very beautiful, while Mia cracked Pecan nuts in the back which we picked up at a padstal, arrived on the farm after dark.
Saturday, woke up in the Cederberg – very quiet… nice, I started marinading some oxtail and started cooking (see below) a potjie (in my pantoffels), Cederberg Wines visit – they have a pretty big selection of wines to taste these days, flat tyre on the way home – joy, epic nap, listened to the rugby on RSG… not the best, super amazing oxtail for supper with lots of veg… well, obviously I’m going to say it was amazing.
Mia seems to love Buchu rooibos tea.
Sunday, very relaxed sunny day, reading – Mia finished the two books we bought her on Friday, some Cederberg Bukettraube, nap, braai.
Finding an reasonably accurate body fat measurement around Cape Town seems hard. Using three different techniques I ended up with readings between 14% and 20%, in the same week. So I phoned the Sports Science Institute and then ended up talking to some people at UCT.
These are the options, in order of accuracy:
Dexa, around R900 per scan, UCT has a machine, but it’s only used for research.
Hydrostatic weighing, could not find one.
Bodpod, could not find one.
BEI, some Virgin Actives (Stellenbosch) have this and the Discovery Shop in Sea Point has one.
Skinfold, done in many places, comes down to a lot of averages in equations.
Infra Red, the older Virgin Active machines, you can get two very different readings with tests done right after each other (2% range in readings between three tests).
No clear winner. Seems you just have to be happy with a 4% error margin, which seems crazy big.
In the end, a good old digital scale and a mirror seems to be a better daily tool to track eating, weight loss and health over time than trying to measure body fat.
Health week 2/6. Started the week at 87.5kg, ended the week at 83.7kg, 90kg last week. Fairly strict IF diet. Lightest I’ve been since April 2013, after a SleekGeek challenge (86.5kg).
Monday, school run… more like Mia took her self driving car to school while reading Harry Potter on her Kindle – the bookworm, gym, swim, dumped some camping gear in storage (finally), visited Hotel Verde’s vertical aquaponics farm… pretty cool – but no fish?, dropped a pair of sunglasses off around Black River Park to get new lenses, office, sunset Promenade walk, watched Ted2… had a few funny moments, but the 1st one is better.
Tuesday, 1km swim at Point gym, office, interesting meeting with some 3D modelling and printing guys about an AfrikaBurn idea, a promenade walk with Nikki, tea with Dan at Truth… only a 20min meeting, but could be something interesting, 1km swim at Wembley gym.
Wednesday, gym, swim, office, visited the two new cool kid spots in Cape Town with Paul: Tiger’s Milk (Long Street) and The Village Idiot (Loop Street), both nice spaces, lots of money going into creating the look and feel, a bit like upmarket pubs in London – which is kinda nice, but also a bit sad.
I remember they played Pearl Jam / Better Man at Tiger’s Milk – great album that.
Who has time to watch series?
Thursday, wheel alignment thing again – finally fixed, office, the R16 paleo brunch from Checkers (to survive the day – after going out with Paul), drove to Somerset West listening to the first Tim Ferriss podcast, fetched Mia from school, raw juice at Fred & Max, took Mia to art class – hockey games were rained out, worked at Imibala… nice new look, a 1k swim with Mia at Waterstone gym, early supper at W Cafe with Mia while she did her homework, dropped Mia at her gran’s house, visited Bianca and Andrew… nice place she has in The Orangerie, another swim at Point gym.
Communication with Naulene still at an absolute minimum.
The Kindle was a nice idea, but Mia’s school does not want to let her bring it to school.
Woke up with new plan on Monday morning, reinforced by the Tim Ferris podcast and my chat with Dan. I’ve kinda worked out that I’m only really happy when I’m busy with exciting projects.
Friday, Discovery health (blood) test at Wellness Warehouse – tip top and all in range again – full bonus points, but I’ll be taking iron supplements again, vitB shot, walked to the office, we made a poster for Octotel, walked the scenic route home, no plans for the weekend, but not in the mood to do anything, watched Son of a Gun… nice movie, watched John Wick… visually pretty entertaining.
“Damaged people are dangerous. They know they can survive.” — Nice read about failing with honour.
Saturday, my first attempt at titanium tea… pretty good, gym, swim, La Vie with Georg and Excelda (see above), epic nap, Hussar / Camps Bay with Georg… very nice rare winter steak special.
I’ve been making notes for a blog post about health and eating – recent findings and conversations with Jacques. How to lose 10kg in four weeks. Soon.
Sunday, woke up in Clifton, omelette at Bantry Bay Bootleggers, took a long walk to Glen Beach and Camps Bay – perfect sunny day (see below) – actually managed to get a bit of a tan, ice cream, went to go help Paul jump-start his car in Tamboerskloof (his batteries looked almost as flat as his car’s), a drink with Nikki and Tony at Open Door / Constantia Uitsig… nice lazy Sunday afternoon, great to see Nikki, drove to Franschhoek… never managed to find that pizza I was craving all day.
Relationships 2.0 and managed expectations. Let’s just say that this week ended a whole lot better than it was going on Tuesday afternoon.
Health week 1/6… the new new series, with Jacques.
Monday, woke up at LQF, dropped Nikki off, a quick tour of an aquaponics farm – very cool, drove to the office, a quick lunch time walk (see above), sunset walk around Clifton, Georg cooked a nice supper (with cauliflower rice) and we had some Haut Espoir Chardonnay 2010 (thanks Rob), watched Get Hard… good fun.
Tuesday, office, wagyu cheeseburgers for lunch with Edward at Mondiall (try the Macadamia & Salted Caramel Cheesecake)… we pondered a TV media idea, left the office at 22:00ish.
I started using the Photos app in OSX – just to import iPhone photos and keep their tweaks, not great.
Wednesday, gave Michael a crash course in networking: ATM, PPPoE and the disaster that is the over encapsulated and lossy Telkom ADSL network, came up with some new icon design ideas for Octotel, got out of the office at around 20:30, 1km swim, phoned Ernst and Anton about Mozamboogy.
Missing my week of following Mia’s sleeping patterns.
Thursday, walked to work, interesting meeting about GPON vs AE, our Octotel proposal folders arrived, booked a flight to Joburg, a very cold, wet and dark walk home.
Friday, worked at gym in Stellenbosch, 1km swim, Allee Bleue herb tour and brunch with Nikki… very cool herb farm they have there, nice tour to do, fetched Mia from school, drove to Cape Town, worked at the Wembley gym, swim with Mia, cancelled the Mozambique trip we were planning, far from ideal – all kinds of unhappiness, *sigh*, some call centre fun to cancel the flights I booked, Waterfront visit with Mia (load shedding), early supper (Mia wanted a shawarma) and found Mia some new shoes… spot the pattern, she never arrives with shoes and she keeps taking the new pairs to her mom’s house, in bed early, 10h sleep.
The road quality between Cape Town and Stellenbosch (R310) is looking very good these days.
Kinda miss the days of Stellenbosch gym mornings, and the spa sessions with Jacques in Islington.
I managed to get un-engaged in 2012, but that’s 1/2 the story. The evening I (partially) broke up with Naulene in my mind was about 4 months before that actually. 11 July. The real reason was this article from June 2012: The Busy Trap. Blogging every week has its uses.
Saturday, made Mia breakfast, gym (squats), swim, ginger shots (pulling sour faces) and fresh juices, wrote a tricky email, epic nap, watched the rugby at Carlyle’s while Mia read her book, Georg’s birthday dinner, nice group of people, nice chat with Fred and good to see Dan and Al, had to leave early to put Mia in bed, 10h sleep. Happy birthday Georg!
Challenge for the next six months: grow up and try and fix the Mia situation.
“Sometimes I think we’re alone.
Sometimes I think we’re not.
In either case, the thought is staggering.”
— R. Buckminster Fuller
Mia seems to be very into reading recently, she pretty much devoured the whole 4th Harry Potter book this weekend and started with another one. Real book worm, she does not want to do anything but read.
If skipping one meal a day does not work, skip two.
Jacques needs to lose 20kg before his wedding in September. He’s going to try the “Lion” diet (only eat 1/2 the days of the week, 3.5 days without food per week). Eat like a Lion. One gym session per week. I said I’d join him with a less extreme IF programme. We now have a little spreadsheet game going. He’s going for 20kg, I’m going for 10kg.
Sunday, nice sunny winter Sunday, Mia now has a Kindle with 7 Harry Potter books, photo processing, backups, lazy day at home, sorted through some camping stuff, late afternoon swim with Mia (well – I forgot my costume, so I blogged while watching her swim), in bed early, nice to have all my photos, notes and blogging done on the Sunday already.
“I might be a badly xeroxed copy of myself by tomorrow.” — Paul
Mid winter week with Mia and a weekend in Franschhoek with Nikki.
Monday, Mia and I went swimming at The Point gym, worked at gym, lunch with Nick, pretty much managed to get to inbox zero, a quick promenade walk with Mia… but it was windy and 12deg outside, we watched the Minions movie at V&A… it was long and painful and there is nothing in it for adults, Mia agreed the previous two movies were much better, watched some Futurama (S1E8-9) on Netflix.
“Eventually, everything connects.”
Lesson from the last week: you can change you diet to only eat two meals a day and only go to gym twice a week, but it’s not that smart, some regular exercise is required. Swimming fixed my text neck.
Tuesday, Mia stayed at the office doing Mathletics and playing Monkey Island while I went to an MTN meeting with Michael, blueberry and mint flapjacks at La Belle Cafe in Camps Bay with Mia… healthy choices and 9yo’s don’t always go together, a chat with Dominic (who I have not seen in ages)… mostly fibre conversations and some ISP industry news, Point gym with Mia, 1km swim, Clifton walk from Georg’s house to the end of Camps Bay beach via Glen Beach and back (see photo above), two for one Thai food night… Mia seems to manage her chopsticks fairly well.
I suspect the best way to get Twitter followers is to stop tweeting. Nobody wants more tweets in their stream.
Safe to say communication with Mia’s mom is now very broken, have not spoken to her since before the school holidays started ~26 June.
Wednesday, we dropped my car off at Audi V&A, worked at Wembley gym, fresh juices and ginger shots with Mia, 1km swim, introduced Mia to pulled pork tacos at The Yard… but she did not really like them, we played a few very fun games of foosball, Gardens Centre book shop… Mia loved the Grumpy Cat book – I think she might have a dark sense of humour, fetched my car, showed Mia the new A8L… very cool, Green Point park walk, we shared the 1kg T-bone steak special at Hussar Grill in Green Point… first time I’ve been to this one, also very good, Mia had three helpings of starter olives.
Pro tip: always have your wheel alignment done with the car dealer if you have a car with air suspension, the regular tyre places have no idea what to do with them.
Thursday, walked to work while Mia played Monkey Island at home for an hour (while Sam was there), Wembley 1km swim with Mia, Cybersmart meeting, 6-monthly dentist check-up and cleans… Mia’s teeth are tip top, introduced Mia to raw food pizza at the Waterfront market with a fresh juice, great hot chocolates for a rainy day, a very competitive cave golfing session (mini golf next to the scratch patch), butternut soup for supper, Anton phoned – he’s getting Vumatel fibre soon (the free 4Mbps line option), we tried the new Lindt roasted sesame dark chocolate… pretty good, more Monkey Island (3)… Mia finds her own walkthroughs now, photo and notes processing, we read the East London Swimmers book at bed time – taking turns reading pages… I should take Mia to go see the Sea Point pool photos at Kleinsky’s.
Nice to see Mia for seven days in a row – and seven days of swimming with her.
Friday, fruit salad, tea and Monkey Island, work, drove to Hout Bay to fetch some dog food for Nikki’s dogs, a late lunch at W Cafe and rooibos cappuccinos with Mia, dropped Mia off at her mom’s house, drove to Franschhoek, weekend at LQF with Nikki.
Saturday, minor disaster averted, lunch at Nikki’s house, very cool wine (and buchu spirit) tasting with Nikki and Rob at Haut Espoir (thanks Rob), dinner at The Tasting Room with Nikki… nothing short of spectacular, amazing food, great wines, superb service.
I found a photo I took at Klein Constantia a while back in House and Garden Gourmet Magazine (Winter 2015).
Sunday, nice lunch at Bread and Wine with Nikki, we watched Wish I Was Here… not nearly as good as Garden State.
Monday, woke up in the Hemel en Aarde valley, Ataraxia visit with Nikki… always awesome, line fish and veg at Bientang’s Cave in Hermanus old harbour, back to Ataraxia to fetch my wallet, meh, Caledon, road trip to Franschhoek via Theewaterskloof Dam, fetched my AfrikaBurn hamster fret (camping gear), sunset walk with Nikki and the dogs, dinner with Nikki and her mom, a long drive to Cape Town – stopped twice to inflate a slow puncture in my front left car tyre.
Health week 1/3.
I’ve been reading the 4hr body book again and I really like the concept of “minimum effective dose”.
Tuesday, walked to the office, caught up on some email, lunch time walk around Bantry Bay (see photo above, pretty zen), borrowed an air compressor from a neighbour on the walk home, caught up on some notes, photos, backups and an unhealthy amount of backlogged online reading and video watching at home.
“We have a romantic ideal in which we turn to one person to fulfil an endless list of needs: to be my greatest lover, my best friend, the best parent, my trusted confidant, my emotional companion, my intellectual equal.” — from TED: Rethinking infidelity
Wednesday, inflated my car tyre again and took it to get fixed, walked to the office, Plessey meeting, website tinkering, visited Shani’s new Sea Point swimming pool themed photographic exhibition at Kleinsky’s on the way home, Wouter cooked his steak special, more website tinkering and blogging.
Thursday, gym, swim, fit two new car tyres and swapped wheels around, walked to work, lunch with Michael and Rob at Kleinsky’s… try the Latke Benedict, all kinds of fibre trench sharing talks, left the office way after dark (20:00ish), salad and a glass of red for supper at La Vie with Georg.
Lesson from AfrikaBurn 2015. Theme camp organising is for losers who want to be abused. Living camp organising is the way to go.
AfrikaBurn planning has begun – actually we’ve just started talking about it. Not sure I’m ready yet – I suspect my AfrikaBurn ideals have been warped and broken a bit. ERnst is keen for 2016. I’m thinking: a Sunday only bar called Love Drunk Robot, both Sundays.
Jacques has announced a new wedding date, 26 Sept, in Pretoria. I need to make a best man speech. Let’s see if this date sticks – it does not leave any room for a Suiced Gorge walk.
Friday, drove to Stellenbosch, gym… squats with a Killers soundtrack, swim, sauna, Stellenbosch was pretty quiet – student holidays I guess, investor pitch with Michael and some double rooibos espressos, a very nice lunch with Nikki at LQF… sunny outside Friday vibes, fetched Mia from her holiday school outing (Ratanga rides), Manuka, sunset drive to Cape Town with some Queen (I want to break free etc, Mia’s choice), a salad plate at Tamboerswikel… nice place, drove by Tigers’s Milk for Paul’s birthday, but figured it was a bit busy for Mia, gelato in Camps Bay, in bed early, epic 12h sleep.
I was sitting in the Stellenbosch gym, tweaking a presentation deck, and for some reason I remembered the thrill of going to Cape Town around 2002 / 2003 with Anton and Ernst.
Saturday, Mia made me some tea, bircher muesli with cinnamon and berries (Mia loved this) at Knead / The Point, we could not find swimming goggles for Mia so I figured I’d go get myself some new (scuba mask-like) swimming goggles – and she can have my old pair, we went swimming at the Wembley gym, watched Inside Out at the Waterfront… a bit sad, but good – the Lava (pre-movie) short film was very cool, introduced Mia to the L’Occitane shop, we found Mia some new shoes and leggings, in record time, at the Woolworths, I watched the rugby at the aquarium restaurant while Mia explored the aquarium (on her own)… she was the last person out – we stayed until after they closed watching with the chef and the security staff – nice guy, free beers, Spur ribs for supper and the 2nd half of the rugby… nice game to watch, gelato, watched five TED talks with Mia on the Apple TV – Netflix / Futurama was not working, 11h sleep.
The aquarium should do a dads and kids rugby deal for the coming world cup.
Mia is 148cm tall now, just outside the 97th percentile growth curve, 44kg.
I ended up getting a pair of Aqua Sphere Vista swimming goggles, see photo below. I should have switched to these open water style goggles a long time ago. Very clear and great fit – really sucks into your face very nicely.
Ernst suggested I look into joining the ClossFit cult.
How to put grumpy Joe in his box: lose 3kg, get into a regular swimming routine, see Nikki and Mia, eat healthy, don’t sit at a desk for too long, squats.
Sunday, ginger tea and TED videos, Wembley gym with Mia, ginger and flu shots (lemon and cayenne pepper)… and made videos of funny facial expressions, swimming, Deer Park, post-noon brunch at Manna (because of their all day breakfast menu, thanks Nick) – coconut breakfast and fresh juices, De Waal Park, Green Point Park outdoor gym and play area, the New Newport Deli, we fetched Georg (mayor of La Vie), Baked Deli it Bakoven, cauliflower base pizza at Col’caccio / Camps Bay for supper… not bad, photo and notes processing while Mia watched Rio 1 again.
Third ~11h sleep in a row. It does wonders. Try it.
Tuesday, very misty day, walked to work, inbox zero and RSS feed zero, SeedstarsWorld Cape Town in Hout Street… Cath did very well, nice quality pitches and organising in general, a drink at Aces ‘n Spades, I was missing Mia on the way home so listened to the Matilda soundtrack – which helped a bit.
“Human beings are not creatures of logic; we are creatures of emotion. And we do not care what’s true. We care how it feels.” — Will Smith
Wednesday, gym, swim… the Point pool is fixed again, phoned Ernst and Anton, city fibre planning meeting, office – looks like we have a 3rd ISP for the Octotel network, met Aiden and Georg for a drink at La Vie, tried the new Lindt 99% dark chocolate… not bad.
Thursday, swim, Capetel meeting, IS meeting, vitB shot and car wash, burger in a bowl with Georg at Da Vinci’s.
How to create a grumpy Joe: winter, no exercise, long hours at a desk, gain 3Kg, don’t eat healthy, don’t see Mia for a while.
Friday, gym, swim, back and neck massage at Wembley Square, fetched Nikki from Franschhoek, road trip to Hemel en Aarde valley via Caledon, stayed at Cordale Cottage(s) – close to Creation, very nice… must have been a heritage cottage because I bumped my head more than once walking through the small doors.
Saturday, some tea water tea, Mia sent me a text message for my birthday (on a 10 digit Nokia phone), walked to the top of the farm, nice views, wine tour with some Depeche Mode driving music… Hamilton Russell, Bouchard Finlayson, Sumaridge and a birthday lunch with Nikki at Creation with the food and wine pairing… very good.
Sideways (movie) weekend – the R320 (road) pro-Chordonnay anti-Pinot Noir version. Good fun wine tasting in the area. My favourite wine route. Beautiful views. Perfect company. In love, again. Tasted wine from six farms in the area – still need to visit: Spookfontein, Restless River, Jacob’s Vineyard and Mount Babylon at some point.
Sunday, I made bacon and eggs, we visited Domaine Des Dieux, drove to Stanford to visit Chris and Chris… of AfrikaBurn Kalahari Safari theme camp fame (the one with the swimming pools), Chris made a delicious Sunday roast – awesome guys.
“Everything counts in large amounts.” — Depeche Mode, tune of the week.
Monday, walked to work, we started distributing our Octotel flyers in Sea Point and finished a proposal for two ratepayers associations, I had the best intentions to finish some photo processing and go to bed early but ended up drinking red wine with Georg at La Vie because of load shedding… so no gym the next day, load shedding is evil.
Death of the ringtone. I don’t think I’ve used my phone’s ringtone this year.
Tuesday, walked to work, tinkered with PDFs and logos, finally finished processing all the SAWi photos with orange dark chocolate and some of Wouter’s special green tea and ginger tea combo.
I kinda like my morning routine of just drinking two glasses of water for breakfast.
Wednesday, early gym session with Wouter, haircut at Yogi’s, fetched my snail mail – 1st time in six months, meeting in the De Waterkant area, Waterfront visit, browsed the L’Occitan shop and got some shower gel, my first visit to the Nu Metro VIP cinemas (only 16 big reclining seats in the cinema)… pretty cool, lame movie – The Riot Club… they should not have made a movie out of the play, was hoping to catch Ted 2, some blog notes processing at home and tried to get yr.no to rename Nikki’s weather location.
Even though Georg has fibre internet available in his building, Telkom ADSL is still a better deal for him. Pretty sad. Proves the case for an open access model.
“Paying interest is for losers.” — Spotted on the Techstars alumni mailing list.
Thursday, walked to work, made a booking or two for my birthday weekend… might be a record for early planning anything for my birthday, some document writing and a bankers meeting, Wouter made chicken schnitzel with zatar + mint + coriander sauce with some yoghurt and olive oil – very good – I love zatar spices, some notes processing, we rearranged the kitchen, as you do.
I came up with three pretty cool startup ideas this week. Might sound a bit strange, but I figure after 6 months of recovery time I’m getting some entrepreneurial confidence back.
Naulene is back from Italy. I really hope she chilled out a bit. Mia’s school shrink seems much happier these days. Mia is now living with her gran most of the time it seems.
Friday, gym, breakfast with Michael, great pastrami sandwich at Kleinski’s… hipster deli in Little Tel Aviv with nice art, went to go see Georg’s new apartment on Clifton 1st, a walk to Moses Beach, nice sunset, sushi at Codfather – I should not have eaten those three tempura prawns – all for a low light food blog-off with Paul, a Jameson 1780 at La Vie.
La Vie is Georg’s new Van Hunks.
I was supposed to see Mia this weekend, but Naulene changed her mind, rather predictably. *sigh*
I think I might be missing Nikki’s dogs.
Saturday, breakfast at the Bantry Bay Bootleggers with Wouter and the cyclists, almost feel like you need to dress in lycra to fit in, caught up on some blogging, walked from Bantry Bay to the end of Big Beta Beach and bumped into Malu at the big Bakoven rock – had an idea for a project Georg and I are busy pondering, Argentinian Rib Eye with some Middelvlei Free-Run Pinotage with Georg at The Butcher Shop and Grill (next to the Mouille point lighthouse), La Vie, Koi.
“Most woman view men as accessories to their lives.” — Wouter
Sunday, very chilled morning, Waterfront, beer and muscles starters and oysters at Den Anker with Paul, Wagyu burger at Mondiall, chats about dating alpha females, Ferrymans, Rafiki’s, Up Yours, Yours Truly… nice to catch up with Paul.
Memories of watching 12 Monkeys at the Waterfront in 1996, could have been the very first movie I watched there (my blog notes don’t go that far back).