Quick Update

Like a fish needs a bicycle…

Lions Head Walk
Lions Head Walk
  • Week of 28 September to 4 October.
  • Health week 4/4. Week 2 without coffee, feeling much better.
  • Started the week at 14.6% body fat – reached 12.9%.
  • Monday, walked to work, 24h fast, lunchtime wedding photo publishing, sunset walk from Bantry Bay to Clifton 1st then to 4th and back, Wouter made filet steak and broccoli, more photo and notes processing.
  • Tuesday, 24h fast, TiTea, gym (gym machine day), killer abs, office, new car tyre, Wellness Warehouse visit – picked up some BCAAs, 1h spinning class, swim, photo processing and blogging.
  • Wednesday, great 1km swim – I should set myself more swimming goals, office, found some grass fed cows milk in the Spar (camphill.org.za) – going to try that LOMAD thing soon, good chat with the supplements guy at Dischem – we exchanged training and eating tips – got some flaxseed oil, ordered a new high power 802.11ac wifi access point for home, failed promenade walk plan with Paul, gym, killer abs, spinning class – gay men make the best spinning instructors, swim, reading.
  • Managed to reach Discovery Vitality Diamond status again, passed 45k points.
  • I finally activated my Discovery rewards at Woolworths, Sportsman’s Warehouse and Dischem. The Dischem one is a bit lame – very few items you get rewarded on.
  • I’ve been thinking… who programmed Deckard to fall in love with Rachael? Can’t imagine it was Gaff’s memories / personality. J.F. Sebastian maybe. Or was it Rachel – is there a recipe, is it deterministic?
  • I found this again: To Fall in Love With Anyone, Do This. Interested to try this.
  • Thursday, up at 6:00, TiTea, gym (functional / Olympic bar day), office, Waterfront sales meeting, OSX 10.11 upgrade – painless – and feels more responsive, manicure, Lions Head walk (see above), Glen Beach to end of Camps Bay walk – nice sunset, Wouter made filet steak and broccoli, dinner with Willem and Harry, we had some MKM2010.
  • Turns out Wouter’s uncle was also in Pretoria Oos Jrn school.
  • Thursday was the first day I think I could say I had visible abs, managed to get to 12.9% body fat. I started taking flaxseed oil and Creatine HCL – still no fat burners (avoiding the caffeine). This 10% body fat thing is not trivial.
  • Next fitness goal: 10% body fat, 5kg muscle gain, in 4 weeks. From Geek to Freak.
  • No Daisies for me this year. Seen that movie enough times to skip a year.
  • Two more Octotel buildings signed this week.
  • Friday, walked to the office, finally signed over all my Gust shares, catch-up tea with Will, fetched Mia – sense of humour failure with Naulene because she did not take Mia to school and she changed her mind about taking Mia to swimming lessons – more than one phone call to Naulene’s lawyer, a wine tasting and late lunch with Mia at Vergelegen / Stables, nice paleo burger and Chardonnay, bumped into Tomi and invited her to the wine festival on Saturday, drove to Cape Town, food shopping, great nap (biltong coma) – nice afternoon with Mia, Vergelegen is a sure favourite, 11h sleep.
  • Really makes a difference if I process all my notes daily rather than weekly, last week was a bit of a mission – being in Joburg without a laptop PSU.
  • Saturday, we found Mia a new pair of swimming goggles and cap at Sportsman’s Warehouse – I also needed a new cap, Myog frogurt, drove to Stellenbosch, gym, swim, sauna, lunch and cheesecake at the botanical garden with Mia and Anjela – nice to see her – she was missing Mia and we were overdue for a catch up, drove to Franschhoek, New School Grand Cru 2015 (the 2nd one) at Moreson with Paul and Georg (see below), I can’t think of anything better than spending a Saturday drinking the best South African Chardonnays with friends – Mia also had a great time, nice chat with Chris (the wise – of AfrikaBurn fame), kinda forgot to watch the rugby, but managed to get a few nice photos with the 85mm, at some point I had a bit of a moment (because of Melissa) and cried like a baby – which is probably not a bad thing – it’s been a while, such a perfect day.
  • Sunday, woke up next to Mia and Bruno, took the dogs for a walk, many cups of tea and strolls around the garden chatting with Nikki – it’s over, but it’s all good again – warm fuzzy and healthy vibes – I think I understand the “why” much better now, drove to Cape Town – failed sea kayak outing with Cath – weather did not play along, nice nap, processed the Chardonnay festival photos – strangely happy and sad at the same time, early evening pizza at Primi Camps Bay while blogging, publishing photos and Mia read more Harry Potter, sunset walk Camps Bay with some ice cream, more blogging, in bed early.
  • So nice to see Nikki – an exceptionally cool human. Very happy I decided to go to the Chardonnay festival. So many awesome memories in the time between two Chardonnay festivals. Full circle. Looking forward to the next one. I have a fair amount of back yard cleaning to do before then. Lots of learning over the last year.
  • Awesome weekend… smile because it happened.
  • “Love that is not madness, is not love.” — Pedro Calderon de la Barca

Have a fun week, crazy kids.


Quick Update

Best man, wedding photographer and master pocket square folder…

Sea Point Pool
Sea Point Pool
  • Week of 21-27 September.
  • Health week 3/4… well, kinda – for a Braaiday week.
  • Monday, awake at 5:30 – great snooze, school run, dropped some of Mia’s clothes at her mom’s house, Waterstone gym, swim – had the pool all to myself, work, Radlof park walk, a walk around Mia’s school – very pretty, parent teacher meeting with Naulene – the teacher said Mia is doing very well – tip top in fact – super proud – much better than earlier this year, had a long chat about food at school, took Mia to W Cafe for fresh juices, supper and a well-done treat, book shop – bargain science and biology encyclopedia deal, dropped Mia at her mom’s house and told her I’ll see her at the wedding in Pretoria, sunset drive to Cape Town, blogging with a glass of MKM2010, nice so see Mia a bit more on a Monday.
  • Seems the sun is up at 6:30 these days. Might even do an early Lions Head walk soon.
  • “This is the Mia I knew in Grade 1.” — Mia’s teacher, happy with her work and all round well being.

  • “How often I found where I should be going by setting out somewhere else.” — Buckminster Fuller

  • Tuesday, walked to the office, financial model tinkering, took a lunchtime walk past the Sea Point pool (see above) – still a bit cold / 15degC – to the Rhino along the Promenade and had lunch at Sobaba again, gym, killer abs, 1h spinning class, swim – I was really not in the mood for spinning, but I’m happy I went anyway.
  • Suicide gorge should be pretty easy this year. Getting fit a bit earlier than usual. We’re booked for December if you want to join?
  • “Entrepreneurship is a physical contact sport. It’s all about bumping into people, meeting smart people, having smart conversations.” — Jon Bradford

  • I’m quitting coffee again – mostly because Mia pointed out that I said I should and I still had a cup on Monday. No more flat whites – only Rooibos cappuccinos. It starts with a few random weekend breakfast coffees in social situations – and the next thing you know you feel fatigued all the time, not sleeping well and you feel you need coffee to start the day. Evil. At the rate you see new coffee shops opening – 1/2 of the working population must be addicted and battling with chronic adrenal depletion.
  • Wednesday, blood test at Wellness Warehouse, some painful admin with getting a credit card PIN reset – discovered my drivers license expired last year *sigh*, a chai tea with Ingi at the cheese place in Bree St – we chatted animated videos, marriages needing a 3 year renewal clause, oh and AfrikaBurn collaborations, haircut at Yogi’s, packed for Joburg, drove to the airport with Georg and had a glass of Chardonnay, BA business class flight (only flight available with Avios when I booked), wrote my best man speech on the plane, ERnst fetched us from the airport, very nice salmon braai at Owen’s house, with Tim, Wendy and the AfrikaBurn 2013/2014 gang, shots of Owen’s tequila (with the tip of his finger in the bottle).
  • Owen (of AfrikaBurn fame) managed to rip off the tip of his finger in a Scuba accident, falling backwards into the water from a boat – holding on to a rope used to secure the tanks – and then the finger got preserved in a Patrone tequila bottle.
  • “Are you skinny Joe?” — Tammy, my weight loss blog post must be doing the rounds in Joburg.

  • My hemoglobin count went from 11 to 16 (which is way better) – in about 8 weeks. Those iron supplements seem to be working.
  • “It’s hard to beat a person who never gives up.” — Babe Ruth

  • Thursday, Braai Day, a quick visit to Anton’s house, did fibre speed tests at three houses with Vumatel fibre – very impressive, braai at Matthew’s house with Georg, Ernst, Lisa and their family, we chatted health startups and remote medicine, quick profile pic photo shoot with Ernst, Pimm’s and pink drinks, Georg and Ernst ended up in the pool, chats about planning Tinder photo shoots, epic nap, watched a number of Youtube videos – CrossFit / woman’s weight lifting mostly.
  • “There will always be trauma and addiction.” — Ernst about health startups.

  • We have buy-in from the Joburg chapter about AfrikaBurn plans.
  • Ernst now has 50Mbps uncapped fibre (5Mbps up), works really well. Anton has 4Mbps.
  • “I have the body of a 24yo… in my boot.” — ERnst

  • Friday, fetched Georg from Anton’s house, found myself a new black suit in the Rosebank mall, brunch with Georg, gym at Old Eds (Houghton), swimming cap fail – it split in two as I was about to get into the pool, Vumatel shop visit and a drink at Wolfpack / 9th Avenue Parkhurst, read my best man book (again) in Anton’s garden – while keeping the dog company, walked to dinner with Ernst, Lisa, Matthew and Georg – rib-eye and chimichurri sauce at Turn ‘n Tender, Ernst had a story about comparing the calluses on his hands with a co-worker – the new new Fight Club… CrossFit, walked home with Georg trying to make phone calls to Lagos (the real Lagos), watched Birdman, woke up at 3:30 and took a battery out of a clock.
  • Lisa had a funny story about how people over 180kg get sent to use the Zoo’s MRI machine.
  • Pretty happy with my new functional / Olympic bar gym programme – and more resting days: Squat 80kg, Dead lift 100kg, Bench 90kg (orm), Military Press 50kg, Yates bent row 40kg.
  • I feel like I’ve only really worked out how to eat, exercise and sleep recently. How crazy is that? I’ve become a real believer in continuous fitness and continuous learning.
  • Why don’t all the Virgin Actives have swimwear drying machines?
  • Ernst is a legend. Great weekend. Thanks Ernst!
  • I think I want to go to Prague for my 40th.
  • Saturday, up early, managed to destroy a kettle at Anton’s house – not my best – that expensive metallic looking kettle looked a lot like a gas stove kettle – we did a quick Mr Wolf clean-up, breakfast in Rosebank with Ernst and Georg, Gautrain ride to Hatfield / Pretoria with Georg, Uncle Jack fetched us from the train station, pre-wedding dress up and some Ataraxia Chardonnay with Jacques, Neil, Uncle Jack and Georg – shirts getting ironed, folding pocket squares and making sure ties were straight, Jacques’ and Marietjie’s wedding at Woodhill Golf Estate (Garsfontein), beautiful wedding, 30degC at 15:30 in a black suit, I think I did pretty well with my (Afrikaans) best man speech – Mia probably had no clue what was going on, Jacques made a good speech – and looked good in his suit (see below) – our 10kg weight loss plan worked well, watched the end of a great rugby game, general wedding party fun, Georg caught the wedding garter and danced with Marisca who caught the bouquet, nice to see Jaco and Hein, watched more rugby and played pool at Jovani’s house – who is moving to Sydney at the end of the year – good reason to go Scuba diving in Aus.
  • I think I’ve developed a fear of making tea, on gas stoves.
  • After a few JHB vs CPT chats, I think it’s safe to say people in Joburg/Pretoria get married more often… and they like smoking.
  • Memories of listening to Dire Straits driving home with Jovani – nice sound system in their Jeep.
  • Insert best man speech here…

    Hulle se^, voor jy met iemand trou moet jy eers weet hoe hulle stadige internet hanteer. Jacques en Marietjie is okay, hulle Skype al twee jaar oor stadige internet.

    Hi, ek’s Joe, Jacques se neef.

    Dis ‘n groot voorreg om vandag Jacques se best man te wees.

    Ek ken Jacques van – wel, van ek kan onthou – hy is meer van ‘n broer as ‘n neef.

    Jacques, baie geluk. Ek’s baie bly die dag het gekom.

    Jy lyk goed in jou suit.

    Ek is daagliks herhinder aan die trou dag want ons het oor die laaste 9 weeke 10kg saam verloor.

    Jacques is van die min mense wat ek ken wat ‘n suit koop wat te klein is en dan diet om in hom te pas.

    So baie goed wat ek onthou oor die jare van groot word saam…

    Pretoria in die 80s. 0-18jaar:
    * Lego speel
    * Return of Jedi kyk op ‘n VHS tape, tot die tape nie meer gewerk het nie.
    * Eersre fiets ry, BMX
    * Swem
    * Computer games copy
    * Onderwater hokkie Noord Transvaal toere – en Mr Jones

    * Onderwater hokkie middae en die Scuba klub huis
    * Quake 1 speel in die huis
    * Kreef duik, Crosses
    * Kreef verkoop vir ekstra geld
    * Scuba, 12 Apostels wrak duik toe jy silender moes oop maak toe ons onder kom

    Travels / scuba holidays:
    * Egipte, Turkye, Spanje, Frankryk
    * Barcelona taxi ride
    * Mount Sinai, camel ride 3am
    * Turkey free dive, groot klip uit die reef
    * Griekeland, stuck vir twee maande op Santorini

    London 2014:
    * Paleo breakfasts op Sondae
    * Braai dag in london

    Ek’s voel baie bevooreg met al die tyd wat ons kon deel oor die laaste 37 jaar – al ons avonture.

    Ek wens julle twee ‘n leeftyd van geluk. Geniet elke oomblik.

    Ek wil graag ‘n heildronk instel. Lig asb julle glase. Op Jacques en Marietjie.

    Baie geluk.

  • Sunday, spent most of the day with my mom and Mia, woke up at Jovani’s house, brunch with Jacques and Marietjie, Jovani, Georg, Mia and my mom, visited my mom’s house – seems my mom still drives around without a safety belt on, sigh, tea and cheesecake around Lynnwood Bridge, arrived at the airport just in time – thanks Jovani, flight back to Cape Town with Mia and Georg – I had a nap while Mia read her Kindle books – 5/7 Harry Potter books read now – helped Mia work out why it’s quicker to fly from Cape Town to Joburg than the other way, Mia went home (past her bed time) with her Granddad, quick photo downloads and backups – I’m such a paranoid photographer.
  • Cheesecake day is the new pizza day. Something I learnt from having tea with Ingi.
  • This family thing is actually pretty cool. Nice to see everybody. Looks like I’m spending Xmas with Mia, my mom, Jacques, Marietjie and Charlot.
  • Great wedding. 4 very cool days in JHB/PTA. Perfect mini-break. Really felt like a holiday. Just busy enough – and pretty stress free for a Joburg visit.
  • Tune of the week: Romeo and Juliet, Dire Straits

Have a fun week, crazy kids.

Wedding Suits
Wedding Suits

Quick Update

Caveat lector, as always…

Lions Head
Lions Head
  • Week of 14-20 September.
  • Health week 2/4. Started the week at 80.3kg and 15.6% body fat, ended at 13.6%.
  • Monday, 24h fast, walked to the office, sudden urge to listen to Neil Diamond, walked home for a wine delivery (thanks!), more presentation deck making, photo and notes processing, blogging.
  • I really should figure out a plan to go experience Burning Man.
  • Tuesday, up early, TiTea, gym, Deadmau5 Strobe – reminded me of the Bakoven house, killer abs, office, pitch practice day, moar killer abs, 1h spinning class, swim, a can of tuna, a drink with Aiden, Georg and Chris (who’s new startup sounds interesting) at Brian’s bar – another Sea Point institution – one more of Aiden’s going away events.
  • Aiden had some story about the southern hemisphere being genetically superior – I think it was rugby related. Darwinism in moving South.
  • Naulene must have read about recent events – she’s way more chilled now.
  • Wednesday, pretty stiff, drove to Hout Bay to chat about a FTTH project (see above), stopped in Bakoven / Baked for some eggs on the way back, office, lunchtime walk and promenade, raw juice, moar investment deck hacking, two failed haircut attempts, a bag of biltong from Frankie Fenner – protein craving, failed meet-up with Paul and Andrew at La Parada in Bree Street, Heavy Chef in Woodstock – good fun, bumped into a bunch of familiar people – Ingi, Graham (off to London soon), Andy, Alex etc – I should go to more industry events again, iOS9 upgrade.
  • Updated GF spec: Smart, tall, skinny, takes good care of herself + dog (not cat) person, non-smoker, goes to AfrikaBurn, not too busy.
  • Two more Octotel buildings signed this week.
  • Thursday, epic 1km swim, 13.2% body fat (BIA), office, finished the pitch deck, Sobaba lunch – discovered Piazza on St John – nice spot in the middle of Sea Point, catch-up chat with Jordan, a glass of wine with Georg at Harvey’s / Winchester Mansions – good chats – and a few interesting plans, in bed early.
  • Hmm. Those items that pop up 4+ times in your notes. Just can’t ignore them.
  • It’s going be be a good summer. Jacques is here most of December. Note to self: get crayfish diving fit – check wetsuit.
  • Friday, pitch deck dry run, Met with Alex and Fred at Stomme Jonge, Landbousaal visit, lunch with Fred at Greengate, coffee with Marlise at Hazz, Ian’s new Big Data Lab visit, a glass of wine and some biltong at De Warenmarkt with Dirk and Philip (who is almost 3yo now), Mia’s school concert: “Who’s Afraid” – she played DJ Simple Simon, drove to Cape Town with Mia and had some frogurt in Kloof Street.
  • Nice to spend some time with Alex and pondering big ideas, very refreshing.
  • The first part of life is all about working out boundaries and the second part is all about questioning them and breaking them down. Some Fred wisdom.
  • I’m still busy imagining Joe 6.0.
  • Not sleeping well for a few days in a row can really mess with your week. That, and they moved the ‘new note’ button in the iOS9 notes app. Painful.
  • I’ve been thinking about ways of spending more time with Mia. I see her about ten days in a month at the moment. Not bad, but I really get the feeling she’s not going to be a child for very much longer.
  • Saturday, mega carb day, Bircher Muesli and fresh juices in Wembley Square with Mia while we processed the photos of her school play, a swim at The Point gym, 3 hours on Clifton 1st with Mia, Georg, Cath and Alan (see below), Da Vinci’s pizza, watched the end of a pretty lame SA vs Japan world cup rugby match after getting BBC iPlayer to work on an iPad via the Apple TV, in bed early.
  • Sunday, up early to catch up on some reading, walked to brunch with Wouter, Zander and Mia at Bootleggers / Bantry Bay – flapjacks treat, tweaked Mia’s bicycle breaks etc and swapped a car tyre, Mia and I cycled to the Waterfront to go get an oversized pencil case (space case) for her and have a late lunch – stopped for ice cream on the promenade, great weather, Hamley’s V&A visit, cycled back via Green Point Park, we bumped into Philippa, Mia had a bit of a morale failure about one block from the house – tears of exhaustion from cycling up the hill, some Futurama cheered her up – it was her first real city cycling adventure – avoiding cars etc, photo processing and blogging with a glass of MKM2010, such a perfect day.
  • Super weekend.
  • Explore the World and Take Risks. Makes for a good story. I went for a promenade walk with Dave Duarte recently – who I have not really seen since 2011 days – in telling him my story of 2012-2015 and I kinda realised what an adventure it has been.
  • How to lose weight in 4 easy steps
  • Yeah, I kinda miss falling asleep next to somebody. Damn you pack animal evolutionary instincts.
  • Some days I think I’m either very brave or very stupid to keep writing these weekly updates – mostly because I fear the robots are going to use this against me. Hello friendly AI overlords.

Have a fun week, crazy kids.

Clifton 1st
Clifton 1st

Quick Update

Mona Lisas and Mad Hatters…

Sea Point Pool
Sea Point Pool
  • Week of 7-13 Sept.
  • Health week 1/4.
  • Monday, awake at 5:50 – blissful 10 minutes of snoozing, cold and wet school run, work, gym, swim, iWeek at Spier – lots of familiar faces from a past life – but in general… pretty boring, drove to Cape Town, office, arrived home to more than two boxes of wine in our garage, drove to Stellenbosch with Georg, Joshua Bell and US Camerata at The Endler Hall – very good, thanks Georg, babies don’t sleep this well.
  • “It takes a very long time to become young.” — Pablo Picasso

  • Tuesday, 24h fast, walked to the office, managed to get our new home internet connection to work, spinning class, sunset promenade walk (see above), spent some time researching TRE.
  • We now have a new home 10Mbps fixed wireless link and much better indoor wifi. So long lame ADSL line.
  • I have this theory about why late 30s entrepreneurs do well – you have to be very optimistic and excited about a business to go raise money, if at that age you can be excited and really be having fun in a pitch it’s probably a good business idea.
  • I again realised this week how important it is to keep setting new goals for fitness. End of Sept, beach look, 10% body fat, visible abs etc. Lose 3kg – get to 77kg.
  • Wednesday, up early, TiTea, gym – first killer abs class in a while, swim, office – making pitch decks, arranged to send some flowers, moar killer abs, pretty intense spinning class and a relaxed swim, caught the live iPhone6S presentation – camera looks pretty cool.
  • Thursday, one year later, swim, office, fibre cabling meeting, more investor deck making, CoFi meeting with Dominic at iWeek, fetched Mia from school, raw juices at Fred & Max, took Mia to art class – they made clay owls, more pitch deck hacking, early supper while Mia did her homework at W Cafe, dropped Mia at her mom’s, nice sunset drive to Cape Town, swim at the Point gym, blogging.
  • I’ve started collecting body fat readings from two machines:
    15.3 at 82.4 IR, 15.2 at 82.8 BIA, Lean mass: 70kg, Target weight is 77kg.
  • “And in the end we lie awake and we dream of making our escape.” — The Escapist

  • Coffee is evil.
  • Friday, TiTea, gym and killer abs class, Century City Connect visit with Michael and Peter, lunchtime walk – great weather, bumped into Abz, a drink at Tiger’s Milk with Paul (PRK), Up Yours – shallow conversations with Dutch and Belgium girls, Skype chat with Jacques, Van Hunks with Al, Hilah and Paul, Van Hunks gets pretty loose in the morning hours, great to catch up – thanks for the birthday gift!
  • My friend Frans used to say, relationships are like driving a car, the boy is in charge of the accelerator, the girl is in charge of the breaks. Later on I worked out that the girl is normally also in charge of the hand break. ~70% of divorces are filed by women.
  • Losers don’t flirt. Hmm. I guess I agree, but I’m struggling with this one.
  • Saturday, woke up at Hilah’s house, bloody marys and scrambled eggs with Paul and Hilah, home, epic nap, watched some Mr Robot, the slow pizza experience with Paul at Mitico’s in Kloof street – unavailable intense alpha female club only child support group meetup – maybe two big loves are enough / par, great tiramisu, AfrikaBurn project chat with Paul and Wouter – we’re still pondering the Sunday parties, watched Trainspotting again… great movie, slept like a baby.
  • “…and with a couple, I mean one.” — Paul about going to yoga classes with Hilah.

  • The Scientific Way to Mend a Broken Heart
  • Current state of the AfrikaBurn 2016 project idea: Atomic City Drunk Robot Sundays. Firstly, it’s not a theme camp – theme camps are for losers. Rather focus efforts on making a cool home camp – in the quiet zone – with a deck to have sundowners on. Collaborate with a few similar thinking teams of people to have two afternoon parties. One on the Sunday before the event starts, and one on the Sunday of the event (when most people have gone home). What I like about this plan is that for the 6.5 days the main event is on – you are free to just experience it – no work to worry about.
  • “Harry Burns: You take someone to the airport, its clearly the beginning of the relationship. That’s why I have never taken anyone to the airport at the beginning of a relationship.
    Sally Albright: Why?
    Harry Burns: Because eventually things move on and you don’t take someone to the airport and I never wanted anyone to say to me, How come you never take me to the airport anymore?
    Sally Albright: Its amazing. You look like a normal person but actually you are the angel of death.” — infatuation can be pretty cruel – not the same person you fell in love with.

  • Sunday, backups, brunch at La Vie with Paul, promenade walk, spent seven hours on Clifton 1st with Georg and Rob and an Aerobie (see below) – chats about lord of war, relationships, the impact of great swimwear, perfect sunset with a few sundowners, Rob introduced us to the institution that is Aris Souvlaki – Greek restaurant, thanks Rob, open shawarma, Aiden joined us for a drink (he’s moving to Ireland soon), I had my fortune read (Greek coffee remains) by the owner – most interesting, such a perfect day, slept like a baby.
  • I think I’m starting to have a bit of a crush on Sea Point.
  • “Pizza is the new cocaine.” Rob telling us how health aware the film industry has become.

  • Turns out I’m going to meet the girl I’m going to marry in April next year – Greek coffee insight.
  • “Keep swimming – it keeps you sane.” … no idea how he knew I like to swim. I suspect this bit of wisdom is more accurate than the previous bit.

  • “Sail right into the wind, Joe. That’s what you do.” — Aiden

  • I think I’ve refined Alan’s spec: Smart, tall, skinny, takes good care of herself.
  • Processing a breakup is interesting – how the thinking evolves. 7 theories later I’m just filing it under: Not the right time. It’s for the best. We would probably have just become very unhappy and let the relationship end in a much worse way. Smart and wise move…. “When Sally Saved The Friendship With Harry”
  • “Don’t cry because it’s over, smile because it happened.” — Dr. Seuss

  • Tune of the week: Mona Lisas & Mad Hatters – Elton John

Have a fun week, crazy kids.

Clifton 1st
Clifton 1st

Quick Update

Getting away with it all messed up…

  • Week of 31 August to 6 September.
  • Yes, this post is late, sorry, been processing a few things, took a while to write.
  • Not a health week. I need a new health goal I suspect, maybe something to write a blog post about.
  • I’m not going to lie, the last two weeks have been tough.
  • “…or (C) home, desperately want to talk to me, but trapped under something heavy.” — Harry Burns

  • Monday, yet another painful Monday morning *sigh* breakups are no fun, cold, windy and wet day, walked to the office, felt like I experienced a scene from Mr Robot, connected some dots.
  • Keep your swimwear nearby.
  • Tuesday, first day of Spring, the end end, swim, great catch-up walk with Fred around Woodstock, office, lunchtime walk, booked flights for Jacques’ wedding, left the office after dark, swim, in bed early, slept okay for a change.
  • Turns out that relationship sabbatical from last week, was actually a breakup. I’m such and optimist.
  • The Best Way to Get Over a Breakup – write about it.
  • Some breakup thinking, what to do now…
    a) turn gay
    b) start going to yoga classes and install Tinder
    c) become a workaholic, or go fitness crazy (still thinking about this one)
    d) realise nobody is dying of cancer here, an just get on with it.

  • Hello single Joe, how have you been? We’re kinda out of unicorns now, bud. The actual breakup (phone call) was Sunday last week, but it only really ended in my head on Tuesday. Super sad. I must be a bit slow in dealing with things like these. Feels like there were just too many variables. I’ve been sleeping very badly for more than a week. Really takes the wind out of your sales. No fun, especially when you don’t really understand the reasons. After you come up with about 4 different theories, you just kinda have to think it’s a mix of all of them. And so begins September. Almost made it to a full year – great memories. I learnt a lot about myself and relationships I think. Probably very healthy ending a relationship with lots of good memories and a series of sad feelings. Seems Brian Flanagan was wrong – not everything ends badly. The bar has been set very high for woman to date next. I guess the trick with breakups is to choose to accept and respect and move on. I’ll let you know if this journalling to get over breakups business works out.
  • Something about intense woman in an infatuation curve. When it’s good it’s super good. Best drug ever. Remember: Only woman feel infatuation. Only men feel jealousy.
  • I think relationships really need 5 positive interactions for every 1 negative interaction.
  • Wednesday, gym, swim, city fibre planning meeting, catch-up brunch and a walk with Jonathan around the Waterfront, office, took a long aimless sunset walk towards Clifton, when I get sad I read my older blog posts, cheers me up, lots of perspective to be gained – I sometimes really amuse myself reading older posts.
  • Hacking Human Suffering is the Only Real Growth Industry
  • Safe to say, SA is an awesome place to live, and a bad place to build wealth.
  • Thursday, swim, office, attended a building body corporate meeting, La Vie with Georg.
  • “Most people when pushed to the edge of their refusal to receive love will admit to what may be the most painful universal wound of all – the belief that underneath it all we don’t deserve the love we say we want.” — Elephant Journal

  • Friday, up at 4:00 for some document writing, drove to Stellenbosch, gym, swim, catch up with Alex at Stomme Jonge, lunch with Theo and Paul at Greengate, a glass of Mullineux Kloof Chenin with Jan at De Warenmarkt – cool place – bumped into Anjela, fetched Mia, a beer with Charl at the Stone Three office, drove back to Cape Town, a rather underwhelming supper at Manna with Mia – I thought their calamari looked awesome the last time I was there, but it was pretty meh, introduced Mia to her first creme brulee.
  • “Jy lyk of jy goed gerus het.” — Jan

  • PnP Stickeez seem to be all the rage. Mia has the whole set now.
  • After a week of financial models, I think I’m way more of a words guy than a numbers guy.
  • Been pondering an idea, and I’m happy to say that I think for the first time I’ve really solved the why, before I’ve worked out the name.
  • “Ask why three times.” — Fred

  • Mia received an Eisteddfod gold for a pig artwork and her choir group received a Cum Laude (prize winners)
  • Saturday, promenade walk with Dave – who is looking very good – now that we’ve all worked out what to eat – only took like 40 years – from the Sea Point pool to New Port deli and back – while Mia cycled, very cool catch up chat, brunch at La belle in Camps Bay – Mia loved the blueberry flapjacks, ice cream, epic nap, we spent the afternoon on Clifton 1st with Georg – had a long chat with Alan, sundowners and a great sunset, pizza at Posticino with Mia, Futurama, such a perfect day.
  • “Smart and tall, in that order.” — Alan’s girlfriends spec. He says he’s having more luck with Afrikaans girls recently.

  • Sunday, up early, notes and photo processing, Green Point Park walk, brunch with Mia at New Port Deli, bumped into Alex and Joost at the Mouille Point play area, Futurama (the one where Bender stars abusing electricity), Sea Point Put-Put game with Mia, Moussaka for supper at CaffeNeo.
  • Mia seems to really want a dog. That could be cool.
  • Tune of the week: R.E.M. – Strange Currencies
  • Remember, everything has already happened.
  • I guess time outside of relationships really lets us clean up our own back yard. Or, as Tyler likes to say, “self-improvement is masturbation”.
  • On a happy note – I’m really looking forward to summer in Cape Town.

Have a fun week, crazy kids.

Soundtrack to Summer
Soundtrack to Summer

Quick Update

Relationship sabbatical week…

Groot Constantia
Groot Constantia
  • Week of 24-30 August.
  • Health week 6/6. Actually this week was pretty chilled.
  • Monday, worst Monday in a while, felt like I woke up in a parallel universe (see title above), made Mia breakfast and got her going with Mathletics, walked to the office, took Mia for lunch in Camps Bay, investor meeting, afternoon walk with Mia – Glen beach and Camps Bay beach, shared a 500g rare rump steak with Mia at Hussar Grill, in bed early.
  • Tuesday, up early, school run, worked at Waterstone gym, swim, office, finally got my green sunglasses back – with new lenses, lunchtime walk, left the office after dark, a Jamesson 1780 with the mayor of La Vie.
  • Arnie, on the power of vision.
  • Wednesday, swim, site survey at Kanonberg Estate, fetched a PVC fence dropper for my 3D printing project, office, tea, backups and photo processing at home, started watching Mr Robot after reading about it on Charl’s blog (worth a watch, extreme product placement for hoodies).
  • Tune of the week: Over & Over – Moloko. Epic masterpiece of a song, always good for a wallow.
  • Thursday, TiTea, gym, swim, Web Africa meeting, lunch with Dario (SeedStarsWorld Mozambique winner) at the Company’s Gardens restaurant, investment workshop, catch up with Zulfiq at Kamili, a swim at the Wembley gym.
  • Memeburn republished my blog post: Three meals a day is the new tobacco: one geek’s guide to losing weight.
  • About 1000 unique IPs read my recent three meals a day blog post.
  • Woke up thinking, I read a lot, too much. Less reading, more writing, more doing.
  • “Global economies are on the cusp of a ‘third-wave industrial revolution’ in which enterprising, young innovators will play a central role. The rise of ‘micro-multinationals’ – start-ups which operate across high- and low-cost locations, delivering to an international customer base exemplifies the opportunities wrought by globalisation, digital communications and the internet.” — The Economist, found this useful again.

  • Friday, up early, car service day, Michael gave me a lift to the office, took an Uber to have lunch at Man Make Machine, Paul’s Madame Zingara show birthday party – general mayhem (see below), train party.
  • “Wait, I can’t get over this, …and she did not even offer you some wine?” — Paul

  • Saturday, epic nap, watched some Mr Robot, pizza at Posticino with Paul, more Mr Robot, slept like a baby.
  • After 6 weeks of my new eating programme, I kinda have a new relationship with food. Really enjoyed my Saturday pizza outing.
  • “A lama is, like, my spirit animal.” — Paul, about his phone’s lock screen photo.

  • “I’m having mechanical problems, where are my lesbians?” — Random quote I found on my phone, I think it was Richard who said this.

  • “A bug is never just a mistake, it represents something bigger, an error of thinking, that makes you who you are.” — Mr Robot

  • I finally lost the full 10kg I set out to, 6 weeks ago. 80kg now.
  • Sunday, took Sarah some coffee and flesh juice, Hout Bay market with Jacques and Marietjie, cheese cake at Simon’s / Groot Constantia (see above), blogging, Mr Robot.
  • “My lewe is ‘n bachelor party.” — Jacques, about not having a formal bachelor party planned.

Remember kids, Marla is not real.

Zingara Tent
Zingara Tent

Quick Update

12kg lighter than I was in London…

Granger Bay
Granger Bay
  • Week of 17-23 August.
  • Health week 5/6.
  • Monday, swim, Space TV meeting, office, lunchtime walk, a 90min aimless walk to Clifton – nice sunset, finally watched Chappie… very cool.
  • Some PR: MyBroadband: Octotel’s Cape Town fibre-to-the-home prices emerge
  • 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.
  • I finally finished my blog post about my recent diet adventures: Three Meals a Day is the New Tobacco.
  • 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.

  • Next level dome calculator site. Very cool.
  • 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.
  • Tune of the week: Louis Armstrong – We Have All The Time In The World. …because we don’t. Treasure the good times and good memories. Do more.

Have a fun week, crazy kids.

Three Meals a Day is the New Tobacco

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.

Key Ideas

  • 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.

Background Story

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

  1. 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.
  2. 4 weeks of fat burning and rapid weight loss.
  3. 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.

Intermittent Fasting

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.

Keto test strips: Roche Accu-Chek Keto-Diabur Test Strips

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.

The 7 day cycle to burn fat

Summary: Starting from Saturday: carb, low carb, fast, fast, booster fast, low carb, low carb.

“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).


Exercise routine

  • 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.
  • Spinning – lower body, tone those legs.

How do you really lose fat? you breath it out, get some cardio.


  • No white carbs. Don’t eat bread, sugar, chips, rice, potatoes etc.
  • Don’t drink fruit juice or any drink with sugar in it.
  • Don’t eat dairy. Don’t eat fruit.
  • Take one day off per week – your carb, fruit, dairy and breakfast day.
  • Eat mostly: eggs, meat, tuna, biltong, avo, (raw) salad and vegetables.
  • 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.
  • Get a health related book as bed time reading.
  • 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.

My Results

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?

More Reading

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.


UPDATE 2015-08-29: I finally lost the full 10kg I set out to, 6 weeks ago. 80kg now.

Quick Update

My first 72 hour fast…

Sea Point
Sea Point
  • Week of 10-16 August.
  • Health week 4/6.
  • 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

  • Make your Mac not disconnect from the wifi network when you lock the screen.
  • 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).
  • Fasting is beneficial to the immune system.
  • 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.

Have a fun week, crazy kids.

Sea Point Sunday
Sea Point Sunday

Quick Update

Long weekend in the Cederberg…

Clifton Sunset
Clifton Sunset
  • Week of 3-9 August.
  • 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)

  • Nice read about Masters Swimming – the other CrossFit.
  • 40k/45k Vitality points so far, should be pretty easy to keep up the Diamond Status thing.
  • Wednesday, gym, swim, office, nice Clifton winter sunset (see above), Georg cooked a nice big supper… with some Haut Espoir red.
  • I’ve been getting into drinking more green tea. Trying to avoid dairy.
  • You should go walking more often… The slow death of purposeless walking.
  • 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.
  • Nice read about authenticity.
  • 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.
  • Have not been in the Cederberg since May 2014.
  • 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.

Have a fun week, crazy kids.

Oxtail on the fire

Body fat measurements in Cape Town

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:

  1. Dexa, around R900 per scan, UCT has a machine, but it’s only used for research.
  2. Hydrostatic weighing, could not find one.
  3. Bodpod, could not find one.
  4. BIA, some Virgin Actives (Stellenbosch) have this and the Discovery Shop in Sea Point has one.
  5. Skinfold, done in many places, comes down to a lot of averages in equations.
  6. 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.

Feels a bit last century. :-(

UPDATE 2015-09-17: Since getting to around 16% body fat I’ve regularly been collecting data with IR and BIA machines and the trend data is actually useful. I now think that the original 20% reading with BIA was probably not too far off – the trouble was that the Discovery Skinfold test of 14% was probably pretty out / under – I went to go talk to them and the equations / tables they use seem to always give readings under the real value.

Quick Update

6kg lighter than last week…

Sea Point
Sea Point
  • Week of 27 July to 2 August.
  • 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.
  • The CKD Diet
  • 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.
  • Discovery Vitality test:
    Blood pressure: 118/79
    Cholesterol: 4.8
    Glucose: 3.8
    Haemoglobin: 11.1

  • “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.

Have a fun week, crazy kids.

Camps Bay
Camps Bay