Monthly Archives: August 2015

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, Mia chose some flowers for Nikki, dropped Mia off, 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

A geek’s guide to rapid fat 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 fat for a full three days per week.

If you liked this post also read the follow-up post: I Want To Look Good Naked

Intro

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 a 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 fat.

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 – things 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, and 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 few days. 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 body.

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.
  • Diet is 80% of the story. On low carb / maintenance days, eat only two meals a day. You don’t need to do a lot of cardio to lose fat. Your base metabolic rate and what you eat is more important. Simply get the body to eat itself.
  • 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. There is no 5min summary. You have to care.
  • It’s a game. Set some targets. Get a friend to join you. Put some data in a spreadsheet every 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 fat (20kg) before his wedding and I decided to join him – as a good motivating best man would. 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 (on myself).

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 around 91kg when I started and I think my lean body mass was about 70kg.

joe-graph

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. 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 fat 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 or 19h.

“Have you tried skipping? – with a skipping rope? No – a meal.”

Ketosis

Your body has a mode where it runs on fat, but this only kicks in after all the 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 rapid fat 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.

IMG_0809

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 – this is the ketones. Survival mode growth hormones and endorphins kicking in.

“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 extremely low and the protein fairly low to keep burning fat. Eating lots of protein will kick you out of ketosis.

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 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.
  • 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 20g of carbs per day. Less if you can. Check the labels on food. Eat your last meal around 18:00. Have some meat, veg and fats 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 30g of protein – maybe an egg white or two. Try and use a very low carb protein powder (1g/100g) mixed in water and chia seeds. 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. Try and eat raw salad things – get all those micro-nutrients. Raw broccoli. Raw red cabbage. Some tuna or eggs. 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. 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 probably in the protein source).

MCT Oil
MCT Oil

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. 5x5x5x5 – try and do slow reps: 5sec up, 5sec down, 5 reps x 5 sets. 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 bar.
  • 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 – tone those legs.

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

Eating

  • 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, red meat, tuna, biltong, avo, (raw) salad and vegetables.
  • Eat 100g 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.
  • I did not use any fat burners etc.
  • I avoid all coffee, but see what works for you.

IMG_0666

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 cold shower over neck and top of back after gym or after a steam bath.
  • Sleep enough, 8h/day.
  • Get a health related book as bed time reading, good motivation.
  • 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, vinegar or cinnamon before you have carbs.
  • 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.
  • If you sit at a desk most of the day – try this stretch – see video below, works well to get into squats.
  • For general health reasons, avoiding cancer and rebooting your immune system (keeping it sharp), you want to fast for 5 days, 4 times a year. A 5 day fast every 3 months.

FAQ

  • 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 fats and a bit of protein, you just keep the carbs at ~zero. Have TiTea / Bullet Proof Coffee on the morning of the booster day. Have some 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 or BCAAs if you are worried. I wanted to lose a lot of weight. I was not too bothered. Ketones are anti-catabolic – the protect against muscle loss. Your body also releases growth hormones when you are in ketosis.
  • Why not just low carb with three meals a day?
    General low carb diets like Paleo, Banting, Slow Carb and Noaks probably work over time, 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. You can in theory stay in ketosis while drinking alcohol, but avoid the carbs in the drinks – this pretty much just leaves whiskey or very low carb dry bubbly.
  • 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.
  • Surely 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.
  • Can woman do this?
    As far as I know: yes, most woman can. It might be harder to go through the glucose withdrawal phase, but take more MCT oil in that time to generate more ketones faster. When getting used to ketosis you should not restrict calories. Later on you can be in ketosis and restrict calories. It gets much easier over time.

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 and fasting, is to do:

Prepare:
Week1: Low carb + 16h IF
Week2: Low carb + 18h IF, try one 24h fast in this week
Week3: Low carb + at least two 24h fasts and/or try a 48h fast

Fat loss:
Week4: 2+1 fat burn
Week5: 2+1 fat burn
Week6: 2+1 fat burn

In the first three weeks you up-regulate all the things you need to produce ketones. After your body adapts to a few short fasts it will be much easier to fast in future.

In six weeks you should also be able to condition your body to not need breakfast – and keep the fat off.

My Results

I lost 10kg in 4 weeks. I dropped a jeans size. 34 > 33. I ended up 12kg lighter than I was in London last year. A number of people have commented that I look a lot more skinny. So, yeah – happy. Maybe next I’ll try and get some visible abs, for summer.

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.

Thanks

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.

IMG_0841

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.

TiTea
TiTea
Oxtail
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).

I think the BIA machine is the best option. You just have to be very consistent. I generally use it at 11:00 after not eating in the morning. Try and do the same things, same hydration levels etc before you use the BIA machine.

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:
    85kg
    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

Titanium Tea

This was breakfast today…

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Here you have…

  • Black tea: English Breakfast or Earl Grey
  • Green tea or Ginger tea – sugar free
  • Butter, unsalted, grass fed – must be grass fed
  • Coconut oil, extra virgin, organic, I like the non-unscented one
  • MCT oil
  • Add some Matcha or Raw Cacao if you like, or cinnamon, turmeric and cayenne pepper

Very easy to make, just make two cups of tea. Put it all in a blender.

Read more here, I don’t bother with finding the exotic teas mentioned.

Update 2015-08-05: Drop a block of dark chocolate in the blender.

Update 2015-08-17: Make sure you use virgin or extra virgin coconut oil. You can also use MCT oil. I use butter, coconut oil and MCT oil.

Update 2015-08-18: Also add: cinnamon, turmeric and cayenne pepper if you like.

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