Monthly Archives: October 2015

Quick Update

All these things that I have done…

Camps Bay
Camps Bay
  • Week of 19-25 October.
  • Monday, up early, TiTea – Mia was not convinced about the taste but had some anyway, school run, gym – personal bests squat, military press and dead lift (85,55,110), swim, office, walked to Glen Beach and back, tweaked my recent health blog post and changed the title – avoiding going out with Dan and co.
  • New AfrikaBurn plan. I’m thinking I’d like to just set up a small child friendly camp and take Mia from Mon-Thu again. I might do some gate duty or something similar to at least contribute something – but I’m pretty much going as a tourist. I figure it’s the last year I can take Mia. Going for the relaxed family vibe.
  • I joined Medium, my first post is here.
  • Seems about 553 people read my first Medium post. Not bad. Another 100 from plugin to FB. Not sure about the SleekGeek group reads – but I think it’s safe to say 1k+ people read it. Not bad.
  • Tuesday, 24h fasting day, 1km swim in 16:56 (11sec better than last week), office, nice chat with Ian and Joseph, late afternoon nap, mid-week braai with the Paul Carr crew at the Camps Bay mansion, Dan, Georg, Fred, Andy, Duncan, John and Daren – turns out one of the girls they took home after a Caprice evening did not let anybody know where she was for 2 days and there was some missing persons drama, nice chat with Fred about Burn culture, Georg made great braai broodjies.
  • Wednesday, walked to the office, geodesic dome chat with Nathan, some flowchart making, wayleave meeting, catch up chat with Jordan, sunset walk to Clifton, some blogging.
  • I suspect I’m not eating enough protein. I should be eating around 150g and I’m probably only eating 100g per day.
  • Always remember the first rule of startups.
  • Is this why you feel tired?
  • Thursday, gym, office, took a walk around Tyger Falls, took a lunch time walk through the middle of Sea Point – some interesting shops, sunset walk to Clifton and walked back via Biskop steps.
  • Hmm. Safe to say life’s excitement levels have gone down a bit recently. Is this it?
  • Friday, 24h fast, up early, Lions Head walk, walked to the office, inbox-rss-notes-photos-zero, a drink by the pool of The Bay Hotel with Dan (see above), Dan screwed up his back – I think I can fix him – sent him my recent blog post, good chat, Caprice adventure with Dan and Georg, some late night cd shuttle re-organising.
  • “You and I are very similar, we’ve had money, we’ve had no money, we’ve had some interesting experiences.” — Dan

  • Happy Friday Cape Town. Busy week – many reasons to feel optimistic about SA. Well done students. #FeesMustFall #ANCmustFall
  • Pro tip: go to gym four times a week and get a weekly free juice from Kauai – with the Discovery app.
  • Mia was named artist of the week at school again.
  • Saturday, Ultra, three hours on Clifton 1st with Georg, Cath, Louis and Philippa, rugby and pizza at La Vie with Georg and Philippa – great game.
  • Daughters are cool.
  • Screw Finding Your Passion – Hmm… health, photography, all things Bucky.
  • “If I only knew the answer, I wouldn’t be bothering you.” — The Killers

  • Sunday, Joe-time kinda day, chilled morning, Mr Foxed and omelette, watched The Martian an the Waterfront… very good, frogurt, burger in a bowl at Da Vinci’s, a late afternoon G&T at Winchester Mansions and some cheesecake – failed attempt to meet up with Paul – who was too broken to show up probably – shitty friend behaviour, sundowners with Georg and Melvi on Clifton 2nd (see below), blogging, watched more 500 Days of Summer – not sure why.
  • “What would Dan do?” — Georg

  • Feels like I’ve aged three years in reverse this year.
  • “Silence is the loudest parting word you never say.” — Ben

Have a fun week, crazy kids.


Quick Update

The Paul Carr crew in Camps Bay…

Lions Head
Lions Head
  • Week of 12-18 October.
  • Detox week, mostly.
  • Monday, made Mia breakfast, walked to work, introduced Mia to lunch at Sobaba, photo processing, Mia finished all the Mathletics in the programme, Glen Beach and Camps Bay beach walk with Mia, early supper at Nu and shared an end of the holidays cheesecake treat, dropped Mia at her Mom’s house.
  • I think this LOMAD thing works – I gained about 2kg of muscle mass in two weeks.
  • Tuesday, up early, TiTea, gym day (Olympic bar), LOMAD day, tea with Max and Chregan – chatting payment systems – feels like a past life – reaffirmed my decision to walk away from GUST, lunchtime walk, inbox zero, notes zero, photos zero, rss zero, blogging, left the office at 20:00ish, 1km swim in 17:17 – figured I needed to start pushing myself a bit with the swimming.
  • I migrated about 400 photos from the OSX Photos app to Aperture – Photos is lame, but at least it keeps the iPhone modifications – so it’s become an extra step in the process.
  • Seems I’ve added around 10k photos to FB (9,845).
  • The only real growth industry is avoiding human suffering.
  • Turns out I’m at beginner / intermediate level with squats and dead lifts. Lots of room to improve.
  • That feeling again, I need to take more photos. I think I need a new camera and laptop and migrate from Aperture to Lightroom.
  • Wednesday, walked to the office, good meeting at the Waterfront – nice project, sunset walk exploring Moses Beach (Clifton 0), I was going to write that 2nd health and fitness blog post, but I got stuck reading this.
  • Get stuff done.
  • Thursday, up early, BCAA’s for breakfast, 7:00 Lions Head walk with Dan, Andy and Tony (see above), ran down the mountain to make a 9:00 meeting, lunchtime walk, meeting with Jamey, sundowners at this big Camps Bay house up on the hill which Dan rented, dropped Aiden off – he looked a bit frazzled from all the packing and goodbye parties.
  • Dan and friends are in Cape Town for a while, they are working on something called Rise To. Building UK startups in Cape Town.
  • I think I’ve watched three SA world cup rugby games so far – about 15min in
    total. Not doing very well.
  • Friday, TiTea, gym at 7:00, 100kg bench (ORM), office, LOMAD day, document writing, drove to Stellenbosch, De Warenmarkt with Fred, Dan and Duncan, a great CBC Lager with David and Fred at Trumpet Tree – we chatted tech festivals, fetched Mia, fruit shopping, chilled early evening writing a blog post with a G&T.
  • I kinda worked out that I’m not ready to be in a relationship yet.
  • I’ve finally forgiven myself for the GUST f-up last year – after a meeting this week with somebody that has been busy building something very similar (and struggling) and a meeting with Quicket (they also asked for advise). The fundamentals are just missing. We were already tired after ~3 pivots by the time we got to Techstars. Techstars was a very cool experience – but in many ways cruel to drag on something which was just not going to make it out of startup mode – just because a big bank was trying to make a similar product work.
  • I deleted 1/3 of the apps on my phone this week.
  • Missed my high school reunion, not in the mood.
  • Nice to see Mia three weekends in a row.
  • Saturday, up early, some health blog post writing, major backups day (like 70GB), buchu tea, made fruit salad with Mia, Futurama, processed Mia’s photos from her Pretoria visit, Discovery shop visit to get our BIA readings, Myog, went swimming with Mia – she did a few sprints again but did not improve her time and she seemed a bit disappointed so we had a long chat about sport, talent and training, I showed her this Nike ad, swim, braai and rugby watching day at Dan’s place in Camps Bay – I actually watched the whole rugby game this time and it was gripping till the end, awesome afternoon, great braai, had to leave when the coffee Patron started flowing, thanks Dan and Georg!
  • I’m really good at admin, backups and upgrades before I need to write a blog post.
  • I might have an unhealthy preoccupation with health at the moment.
  • “Luck is the last dying wish of those who want to believe that winning can happen by accident.” — The Grind

  • Sunday, up early again, more research and blog post writing, 4 hours on Clifton 1st with Mia, Georg, Cath, Philippa and Jocelyn – it’s becoming a bit of an institution (see below), steak night at Hussar Camps Bay – Mia had three bowls of olives this time, a quick visit to Dan’s house to fetch Georg’s car and Mia’s ball.
  • I completed my 2nd health and fitness blog post: I Want To Look Good Naked
  • Just for fun, I scrolled back in my weekly blog posts and realised… love really is blind. Post AfrikaBurn, with the exception of four nice weekends (Waterfront, Hemel en Aarde, Decompression, Constantia Uitsig), the last few months were actually pretty painful – then again, those 25% of weekends were awesome.
  • Star Wars, 16 Dec.
  • Mia read a 900 page book in less than a week. New levels of bookworm.

Have a fun week, crazy kids.

Clifton 1st
Clifton 1st

I Want To Look Good Naked

A geek’s guide to getting to 10% body fat and having visible abs in 4 weeks or less.

This guide is all about maximum impact, with the least effort, but it still involves some work and discipline.


I was fat kid at school and I’m a geek. I never had visible abs – until now. Who better than an ex-fat kid with an unhealthy preoccupation with health reading to write about visible abs and low body fat numbers?

I set out to get to 10% body fat and this is a collection of things I’ve learnt. Getting to 10% body fat turned out to be non-trivial, but it’s been a fun challenge.

This post is the result of three months of learning and experimenting. It’s an all-in-one compact guide which includes a number of ideas: intermittent fasting, ketosis, GOMAD, CKD, Occam’s protocol, focused abs exercises, efficient weight training and some food supplements. I did not come up with most of these ideas, but I’ve packaged them into a fairly simple 3-day routine.

You may also want to read my previous post about rapid fat loss:

Three Meals a Day is the New Tobacco. That was all about fasting, ketosis and losing 10kg in 4 weeks. This post assumes you have dropped to reasonable body fat (around 15%) and you want to start optimising things a bit more – getting to 12% or 10% body fat.

Keep in mind, I’m not a doctor, so please read about these topics for yourself.


The WHY?

I struggled with the title of this post – I had to ask why? a few times. The original title of the post was “Gym Nerd”. My “why” was to look good on the beach. I enjoy a challenge and making sense of all the complexities involved in health and fitness. I did this for fun, to see what would happen, but is this really just about body fat and visible abs?

What was the real “why?”. Why go through all this effort? My best answer so far is that I suspect most people will be driven by some primal thinking – looking good naked and feeling a boost in confidence. I think feeling in control of your body also gives you a feeling of control in your life.

This can’t hurt and you will look great naked.

Let’s get started…

The Basics

  • Eating is 80% of the story
  • Set goals
  • Collect data
  • Get a friend to join you
  • Get interested in these topics and read about them

Goals and Metrics

My goal was to get visible abs – mostly for the Cape Town summer / beach days. My original goal was just to lose 10kg, but nobody wants to be just another skinny guy, so another goal was needed.

In 4 weeks my body fat dropped 4%. I lost 3kg of fat and gained 4kg of muscle. The compound effect is key here: 7kg change.

It’s not just about losing fat. You want to do two things at once: lose fat, while gaining muscle. This is not a body building bulk-up and cut programme – you are doing both at the same time.

In my case it was actually a bit easier gaining muscle than losing fat.

The 3 key metrics you want to track are:

  1. Fat lost
  2. Muscle gained
  3. Body fat percentage

Find a way to measure these and record this data, daily if you can.

I also wanted to gain strength. I managed to increase my bench press one rep max from 90kg to 100kg. I also managed to steadily increase my max squat, dead lift, military press etc.

The Data

The body weight graph below shows my weight over the last three months, first dropping 10kg (previous experiment), then taking a break, and then gaining some muscle while bringing down my body fat percentage.

Weight / Time
Weight / Time

Next up, body fat percentage going down from 16% to 12%…

Body Fat / Time
Body Fat / Time

Muscle going up from around 39kg lean muscle to around 43kg… 4kg muscle gained.

Muscle / Time
Muscle / Time

Note: the data is not super accurate, because I just use a BIA machine and plug some numbers into a spreadsheet daily, but it shows the trend well enough.

Weekly Routine

I follow a 3 day cycle: Training day, 24h fasting day, IF day. Add one carb day in the week and these fit nicely into a 7 day week. Stick to the 3 day cycles – this also matches your rest days for weight training and should give you a healthy amount of time in a state of ketosis.

Saturday: Carb day
Sunday: 1 – Weight training day
Monday: 2 – 24h fasting day
Tuesday: 3 – IF day
Wednesday: 1 – Weight training day
Thursday: 2 – 24h fasting day
Friday: 3 – IF day

You get the idea.

Carb Day

You get one cheat day a week to pretty much eat what you like. On this day you eat fruit, dairy, pizza etc. It does not have to be Saturday, but Saturday seems to work well. Don’t go too crazy. Eat slowly. Maybe have 1/2 a pizza. Make sure you also eat some healthy stuff on carb days, veg etc, because two of the days are pretty much just protein and fat days. For bonus points: about 60min after you eat lots of carbs – do air squats and push-ups – this tells the body to send the energy to the muscles rather than store most of it as fat.

Day 1: Weight Training Day

Get up early. Have your Creatine and TiTea with MCT about 45min before gym. Sip BCAAs 15min before gym. Don’t eat any solids before gym.

Go to gym. Exercise your whole body in about 45min. Sip BCAAs through your gym time.

I alternate between Olympic bar days and gym machine days. Make sure you do squats or low-rows. You want to stimulate the release of growth hormones by exercising as many core / lower back muscles as you can at the same time.

Warm up well. Stretch after your gym routine. It should not take more than an hour in total.

Hit the rowing machine for warming up, 3-5min should do it.

Train to failure – while keeping good form. Do 5 reps per set. For each rep, lift for 5 seconds, bring down the weight for 5 seconds. Don’t rest at the top or bottom. Keep the muscle under stress for as long as possible. Full range of motion. Slower is better. You get the idea.

Squats, military press, dead lift, Yates rows, bench press, pull ups, dips, abs. Make sure you know how to do these things with good form.

You want to take a two day break between weight training days, sometimes 3 days for full recovery. Add more weight to your programme after the 3 day break. Ideally do the Olympic bar programme on this day.

On weight training days I drink a litre of grass fed / organic milk. Drink 500ml milk with a 20g scoop of whey protein isolate and some chia seeds about an hour after gym. Then another 500ml with protein and chia an hour later. Read about GOMAD / LOMAD. In short: squats and milk help you gain muscle. Milk protein is 80% casien – slow release. Make sure the protein powder you use has very little carbs (around 1g per 100g).

Btw. this real-milk-protein-milk-shake tastes great. You can also use a blender and put some flaxseeds in there – nice and nutty taste.

Milk has about 50g of carbs and 30g of protein per litre, so you want to get some afternoon exercise to use those carbs. Go for a long walk or a swim or a spinning class. I usually go for a 1km swim or a 90min walk.

Have a protein snack around 17:00. Biltong is good.

Eat a good dose of lean protein around 19:00. Tuna or grass fed steak. Have a few boiled egg whites. Have some glutamine. Have some more boiled egg whites if you get hungry towards 20:00. Go to bed early and get your full 8 hours of sleep.

Total protein for the day should be above 120g – add it up!

You can work out your protein intake with: lean body mass in kg x 2.2.

Example: I weigh around 82kg, with 12% body fat, so lean mass is 72kg, my protein for the day should be 158g. (82-(82*.12))*2.2

There is 3.6g of protein in an egg white, and only 71 kilojoules, so snack away. Yes, BCAA count towards daily protein intake (count about 90% of the BCAAs as protein – similar to whey protein isolate).

A can of tuna with lemon juice and some pepper is a good snack which gives you 20g of protein. There is 20g protein in 100g of steak. 23g in 100g chicken. Have some avo with your protein to keep things interesting and add some fibre. Avo only has 9g of carbs per 100g, but don’t eat too much – you want to limit the crabs.

An egg white has 0.24 g of carbs, zero carbs in steak, chicken and tuna.

For bonus points, try and get a slow release (low carb) casien protein powder and drink before bed. This should give you 6 hours of slow release protein. Whey Protein is a fast digesting protein. Egg white is medium. Casien is slow.

Protein and sleep, good combo. 9 hours if you can. If you think about it, we probably evolved to go hunting – stuffed ourselves with meat – and then slept. The body likes to rebuild itself with sleep and a belly full of protein.

Day 2: 24 Hour Fasting and Ketosis day

Fasting is much easier than counting calories and carbs.

This day is pretty simple. Don’t eat until 18:00. Have 1/4 dose Creatine morning and have a bit of coconut oil in your green tea. This helps protect your muscle mass. Have some green tea through the day – keeps you busy.

This is a fat burning day. Get some exercise in the afternoon. You can have some MCT oil late afternoon if you want to do some high intensity cardio like spinning. Take the MCT 45min before training.

You should be in a ketosis state most of this day – since you last had carbs before 22:00 the previous day.

Day 3: IF Day

Have some green tea with coconut oil. Eat at 14:00ish. This is major health food time. Eat a raw salad, green leafy veg, avo etc. Get all those micro-nutrients in. Lunch should contain some healthy protein, fats and fibre.

Usual afternoon training.

Usual protein meal at 19:00. Steak and broccoli or spinach, carrots etc.

Notice how you are cycling the ketosis state (CKD), on day 3 you put some carbs back in your body to give you enough energy for your training the next morning.

The 3 day cycle gives you 50 hours without carbs, which should give you about 30 hours in ketosis.

Abs Training

I go to killer abs classes at the Virgin Active, once or twice a week.

There are two abs exercises in the 4 Hour Body book which you want to do: Myotatic Crunch and Cat Vomit Exercise.

Keep adding more weight to your abs exercises – you want to end up with about a 10kg medicine ball doing the myotatic crunches.


See the Eating section of this post.


You should be eating around 30g of fibre per day. Fasting can impact your digestive process, so make sure you eat enough fibre and drink enough water, especially on your IF days and cheat days. Good sources of fibre: avo, chia seeds, flaxseeds, broccoli, apples. I started adding some chia seeds to my milk on LOMAD days. The dietary fibre content of chia is approximately 56.5g per 100g, 14.1g soluble.


Make sure you rest and sleep enough. You probably want to take a week off between three week sprints. Or take a week off between every two weeks. If you feel tired and don’t want to go to gym, take an extra day. Rest is good.


Get yourself some Creatine HCL and BCAA. I started taking flaxseed oil a few weeks ago, one capsule in the morning, one at night. I don’t use any fat burners and I avoid coffee / caffeine. Take some calcium + magnesium to help with recovery.

MCT oil is useful for training while staying in ketosis.

On weight training days I take a full dose of the Creatine and 2x 8g BCAAs. On non-training / IF days I sometimes take a 1/4 dose Creatine. I only take supplements about 3 or 4 days a week. It’s probably a good idea to take a break from the supplements after every 4 week cycle.

That’s it!

It’s that easy. Now all you need is a healthy dose of self discipline. Make it a game. Track your progress and challenge a friend. Rinse repeat this 3 day cycle until you get to 10% body fat. You probably want to do 3 or 4 week sprints at a time. Have fun, crazy kids.


  • Can you give me a short summary of all this stuff please?
    This is the short summary.
  • Do I really need to do this 24 hour fast thing?
    You can probably do two IF days if you really can’t do the fasting. Fasting gets easier the more you do it. After a few IF days you should be able to do a 24h fast.
  • Do I really need to drink a litre of milk on weight training days?
    You don’t have to – just make sure you eat enough protein on that day.
  • Where do I find these BIA machines?
    Try the Discovery shop in Sea Point. I know the Stellenbosch Virgin Active has one. You want to find a BIA machine with 4 electrodes (contact points). Those 2 electrode BIA scales are probably not ideal.
  • Where do I get this grass fed milk?
    I buy Camphill milk at the Sea Point Spar, but your best bet is probably to use Ethical Co-Op. Read this post about pasture fed cows.
  • What about before and after photos?
    Meh. Not really my thing, but I did post a photo here recently.
  • What if life gets in the way and I can’t stick to this 3 day cycle?
    Don’t stress. You still want to have a social life – go to that party and enjoy it. See it as a carb day. Just make the following day a healthy eating / detox day and then start the 3 day cycle again.
  • This diet must be super cheap?
    Yup. After you have the supplements.
  • You are doing this all wrong!?
    If you have suggestions or questions please comment below.

Notes on Fat Loss

You can probably bargain on losing around 300g of fat per day in a ketosis state. Think in grams not kilograms when it comes to fat loss.

You simply can’t lose 1kg of fat overnight – water / hydration level fluctuations make it hard to measure fat loss.

There are 7700 calories in 1 kilogram of body fat. My base metabolic rate is around 1950 calories per day. In a ketosis state I can burn about 250g of fat per day simply by being awake.

You probably want to speed up the process by doing some exercise. This should give you an idea of calories and fat burn for a few activities:

250 cal – 1k swim : 32g
125 cal – 20min walk : 16g
330 cal – 60min walk : 45g
500 cal – 90min walk : 65g
800 cal – 1h spinning session : 104g
600 cal – 1h mountain walk : 80g
300 cal – 1h gym : 40g

These are estimates.

The easiest way to burn fat is still to let your base metabolic rate consume the fat – which is why eating is 80% of the story.

Overview / Example

Time Training Day 24h Fast Day IF Day
7:00 Creatine, TiTea, BCAA + Gym 1/4 dose Creatine, BCAA / Coconut oil Swim
10:00 Milk
13:00 Walk Health Food
17:00 Swim / Spinning Protein snack. Walk Walk
19:00 Protein Protein

More Reading

BIA Machine Photos:



BIA Trend

UPDATE: 23 October

12% body fat, still about 2.1kg of fat to lose. Here is a photo…

Around 12% Body Fat

UPDATE 30 October

10% body fat. Goal reached!


Quick Update

Squats, milk and fish eyes…

Lions Head Walk
Lions Head Walk
  • Week of 5-11 October.
  • Week 3 without coffee. Never really crosses my mind any more. Interesting how quickly you can change habbits. Not so much a health week, pretty chilled – school holidays – tried to gain some muscle.
  • Ten weeks to the holidays, kids. Time to work hard and get beach abs.
  • Monday, Mia school holiday, I made Mia breakfast and some buchu tea, walked to the office while Mia did Mathletics, drove to Somerset West, hake and salad for lunch with Mia, found Mia two new swimsuits for the summer season, had some passport photos taken and bought a fish eye lens for my iPhone (case and a lens for the price of a case) – cool toy, took Mia to her holiday crash course swimming lessons – first a group stroke correction class and then a private lesson (1h in total) – while I worked next to the pool, wrote a “business of growing up email”, Mia seems happy with her swimming lessons, Radloff Park walk (probably the only people there without a dog) – playing with the fish-eye lens – Mia seems to want a Beagle now, early supper at Hussar Grill at Waterstone – Mia finished her usual two bowls of olives, beef ribs special, dropped Mia at her gran’s house, drove to Cape Town, in bed early.
  • I recently set my iPhone font a lot bigger – for my wedding speech – and I kinda like it.
  • “All love stories are frustration stories… To fall in love is to be reminded of a frustration that you didn’t know you had.”

    “We fall in love not just with a person wholly external to us but with a fantasy of how that person can fill what is missing from our interior lives.” — this article

  • “World gone crazy? Own private Armageddon? Wife/girlfriend/husband/boyfriend/dachsund/significant other left you? Hell, nothing quite like dreaming up a wildly creative project to take your mind off things. Call it art therapy.” — AfrikaBurn newsletter intro

  • “On the other side of this line, there exists a world where everything is different.” — Roots, fruits and offshoots.

  • Really need to find some AfrikaBurn worker bees to collaborate with soon.
  • How many times did you say no today?
  • Tuesday, gym (Olympic bar day), office, 12.6% body fat (BIA), first LOMAD day (litre of milk a day – I add about 40g of whey isolate protein to a litre of grass fed milk), lunchtime promenade walk, tried some tuna biltong for the first time – not bad, Lions Head walk with Paul (see above), milk and egg whites for supper – eating like a bodybuilder – Jacques suggested I eat less tuna, upgraded Mia’s laptop to OSX 10.11, Wouter had these two cute couch surfing Dutch students over, watched about 1/3 of 500 Days of Summer.
  • Grass fed milk tastes much better than the usual stuff – try it.
  • The one thing I managed to fix this year is my health – if I think back at what a grumpy little bitch I was around March and my text neck issues – I’ve come a very long way.
  • Wednesday, swim, office, inbox zero, inner city wine route with Philippa, Al, Hilah and Paul – great fun, bumped into a number of people I have not seen in a while – Karin, Alex, Joost, Janey, Cath , watched some rugby, visited Tjing Tjing, House of Machines, Youngblood Gallery, Publik, Weinhaus and Biergarden and Bocca, ended up at Aces taking lots of fish-eye lens photos (see below) – Rock and Roll karaoke night – super fun – I kinda failed at pitching that fall in love with anyone in 90min idea – Hilah did not seem to agree with the idea so we debated it for an hour, very cool evening.
  • “Something zigged when in should have zagged.” — Paul

  • “Never let a woman be a) cold, b) hungry or c) tired – and you’ll do ok.” — Philippa

  • I’m fairly happy with recent gym nerd experiments – on myself (see below) – I figured a vanity beach shot could be included after all the recent fitness content.
  • Been pondering surviving vs thriving recently. Making some changes.
  • I figure I had four big projects this year. Next year I think I should have three.
  • I joined Keybase.
  • Thursday, fibre route survey walk, sent off an FTTH proposal for 530 homes, fetched Mia – after she spent the day with Anjela: beach walk and ice cream and watched Hotel Transulvania 2 – bit of a last minute scramble to get Mia to gym after Anjela took her to the other Virgin Active (don’t blindly trust GPS devices, kids), worked next to the pool while Mia had her two holiday crash course swimming lessons – try the Kauai Salsa Juice (kinda virgin Bloody Mary), sunset promenade walk with Paul and Mia, La Vie with Georg and Aiden, nice after dark summers walk back to the car with Mia, good sleep.
  • Tunes for the week: Rampue – Live At Robot Heart – Burning Man 2015
  • Friday, made Mia breakfast, finally took my Aeron chair to the office, health and weight loss chat with Greg at Bootleggers – I need to finish that 2nd blog post, quick tour of the BUC gym in the building… very cool, a late brunch and fresh juices with Mia at Baked / Bakoven, try the mushroom + poached egg breakfast option, good investor meeting, nice to see Tim, putt putt with Mia in Sea Point – it was a tie – and she was very happy with herself, fish and chips at The Grand / Camps Bay with Mia, Dan, Georg, Cath and Fred, gelato, 11h sleep.
  • Mia is 150.5cm, 45kg now. 2.5cm growth since July. Up from 3.89kg birth weight – hard to think.
  • Saturday, buchu tea (with grass fed milk), introduced Mia to TiTea and she liked it, gym (95kg bench – two rep max), swim, LOMAD day, olives and ice cream with Mia at the Granger Bay Market, some beach day white wine shopping at Ultra Liquors – I have a loyalty card now – great wine selection and prices – caught up on some photo processing and reading, promenade play area with Mia, pizza night and rugby at La Vie with Georg, Dan, Camilla, Aiden, Paula, Maria and Sandra – Mia tried to get Georg and Sandra to fall in love with the 36 questions app – fun evening.
  • Mia managed to swim a 25m freestyle in 19.3sec – nice improvement from last season’s 22sec.
  • Hawaiian – the universal pizza.
  • Going to miss Aiden – good reason to go visit Dublin again soon.
  • Interesting chat with Dan about relationships – maybe connectedness / friends – family is more rewarding than dating one person. Hmm. Not sure.
  • I managed to work out where I left my fish-eye lens after that Aces outing. I was worried that this was going to be a very short lived hobby.
  • Nice to see Mia two weekends in a row.
  • Finally, wifi that works everywhere in the house. Cheap 802.11ac Tenda router from Scoop with 5db antennas.
  • In the process of testing the PS4 on the new wifi network for Mia, I stumbled across this, Blank Space – Taylor Swift, entertaining video.
  • Only thing worse than a run: The Colour Run. Some muppet outside the gym tried to get me to go.
  • Sunday, tea and more Taylor Swift video watching with Mia – she seems to know all the songs, discovered Paul and Claus were in the house (post Kinky Disco party cats) and made tea and fruit salad with Paul, Mia insisted on flapjacks for brunch – walked down to Bootleggers with her, lounged around the pool and had a nice chat with Paul, nap, watched some Futurama with Mia and Paul, 5 hours on Clifton 1st with Mia, Georg, Cath, Philippa and Jocelyn, beach bats, frisby, snacks, great sunset, open shawarma and cheesecake at Aris Souvlaki with Mia, Georg, Philippa and Jocelyn – no fortune telling this time, such a perfect day – all round general life affirming feeling that the time spent was meaningful.
  • Jocelyn says there are only 42k Jewish people in SA – and some girls move to Joburg because the dating pool is bigger up there. I feel like I’ve walked past 1/2 of them in Little Tel Aviv.

Safety in no safety, crazy kids.

Fish Eye Lens
Fish Eye Lens – Aces
Clifton 1st Sunday
Clifton 1st Sunday

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 ( – 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 a long hair 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.
  • “Your life was going kinda sideways.” — Nikki

  • “We had amazing chemistry.” — Nikki, yeah – we sure did.

  • 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

  • Update 2016-01-17: this is where the blog switches to using https and it was the last time I saw Nikki (for a few months/years?).

Have a fun week, crazy kids.