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Monday, 17 October 2016

Diet & Exercise update - Week 33

Another unsatisfactory week overall. I did manage to play a game of 'social' squash comp on Thursday night, as well as the usual hour of squash practice with my kids on Sunday afternoon, but I still haven't started doing 5BX as I'd planned, and I also didn't reach my daily step count goal (or even the recommended minimum of 10,000 steps/day). My weight has continued to creep back up, so I *really* need to get back into the habit of only eating per my diet plan, and not having any extra 'snack' foods in the house. Playing a 'hard' game of squash on Thursday left me with sore heels (plantar fasciatis?) for a couple of days, but the easier session of squash on Sunday didn't make it any worse.

I had an appointment with my allergy specialist last week. My IgA levels are almost down to 'normal', so my gluten-free diet seems to be working in terms of my Coeliac disease. Unfortunately it hasn't done anything to improve my eczema (and my IgE levels are still ridiculously high). The blood tests I got prior to the doctor's appointment also showed my cholesterol are within the 'normal' range, and my triglyceride levels have gone back down into the top of the 'normal' range (and should improve further with diet and exercise). My blood sugar levels are still fine, so I'm fortunate that being overweight for decades hasn't led to diabetes (yet!). The sooner I get down into the 'ideal' BMI range the better.

.             Fibre      Carbs    Fat     Protein    kCals     Avg Wt   Steps
              g/dy       %        %       g/dy       /dy       kg       /dy
Week 27       39.0       55.7     26.7    132.4      3,024     91.6     12,653
Week 28       38.7       52.0     32.4    109.5      3,281     91.9     10,911
Week 29       33.3       53.6     28.9    120.3      3,469     91.5     11,568
Week 30       39.2       53.2     31.7    119.6      3,499     91.6      9,685
Week 31       38.8       55.2     30.5    126.6      3,820     92.3      7,111
Week 32       35.8       58.5     27.1     96.3      3,223     93.2      7,746
Week 33       51.1       60.9     25.6    120.2      3,747     93.9      8,214

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Tuesday, 11 October 2016

Diet & Exercise update - Week 32

I didn't stick to my FMD plan over the weekend, but at least my average daily kcals for the past week weren't quite as excessive as the previous week. But I still gained some weight during the week, and I am still struggling to cut out confectionery entirely, especially in the evenings.

The weather is starting to warm up, so I need to service our pool pump and get the pool ready for the swimming season, so I can do some laps every day when I get home from work. The gym where I play squash with the kids on Sunday afternoons is starting a casual squash comp on Thursday evenings this month, so I might drop in while DS2 is at Cub Scouts and see if I can fit in a quick game every Thursday evening. I'll try it out this week and see how casual/competitive the squash is - I want to get a bit fitter, but not get an injury or have a heart attack!

.             Fibre      Carbs    Fat     Protein    kCals     Avg Wt   Steps
              g/dy       %        %       g/dy       /dy       kg       /dy
Week 25       41.2       64.8     21.7    120.2      3,555     91.9     12,955
Week 26       33.1       65.9     19.3    115.1      3,388     91.3     12,424
Week 27       39.0       55.7     26.7    132.4      3,024     91.6     12,653
Week 28       38.7       52.0     32.4    109.5      3,281     91.9     10,911
Week 29       33.3       53.6     28.9    120.3      3,469     91.5     11,568
Week 30       39.2       53.2     31.7    119.6      3,499     91.6      9,685
Week 31       38.8       55.2     30.5    126.6      3,820     92.3      7,111

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Monday, 10 October 2016

DS2 OC result

The results of DS2's OC (opportunity class) test were emailed out on Saturday - he got a score of 236.37 and an offer of a place at his 'first choice' school - Artarmon. I'm very happy that he 'got in', as I enjoyed attending 'OC' school for years 5-6, and he should have a fun time going there. I phoned the school to check on the enrollment process, and there will be an information pack sent out once all the 'acceptances' have been processed. There will be an orientation day for incoming OC students in November, which will also be an opportunity for DS2 to look around the school and for DW to buy the required school uniform items.

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Friday, 7 October 2016

Diet & Exercise update - Week 31

Yet another week where I over-ate and under-exercised ;( I caught the last ten minutes of Dr Mosley's "Eat, Fast and Live Longer" doco being repeated on TV last night, so I've decided to salvage this week (and hopefully kick-start adopting a 5:2 diet lifestyle indefinitely) by doing a basic 'fasting mimicking diet' plan this weekend (loosely based on the carb:fat:protein mix reported for Dr Longo's FMD plan). My diet plan for this coming Saturday and Sunday is:

Brunch: 1 egg (fried with 1 tspn olive oil), 1 slice Gluten free white bread, 1 tspn 'proactive' margarine
Afternoon Snack: 50g of 'Authentic' French Fries (pkt crisps)
Dinner: La Zuppa Gluten free minestrone soup, 100g mixed frozen vegetables
Dessert: 1 apple, 1 Bulla split ice cream

Dr Longo's research used a dietary protocol that provided 34%-54% of normal caloric intake, with an overall composition of 9%-10% protein, 34%-47% carbohydrates and 44%-56% fat. From my previous experiments with the normal five day FMD program, it seems that it is the relatively high fat content of this composition that helps prevent any serious 'hunger pains'. For my two-day version of FMD, my overall dietary composition will be  11.9% protein, 53.6% carbs and 34.5% fat, and the 1019 kcals is roughly 40% of my 'maintenance' caloric requirement.

I tend to not be hungry in the morning, so this plan should be fairly easy to stick to. I'm doing target shooting on Saturday and Sunday morning, so not cooking my usual porridge for breakfast will save a bit of time. In any case, I have to get a 'fasting' blood test done on Saturday morning anyhow, so it's a good time to implement this weekend plan.

For the rest of the week I'll stick to my 'standard' meal plan (but hopefully cut out any extra snacks!).

.             Fibre      Carbs    Fat     Protein    kCals     Avg Wt   Steps
              g/dy       %        %       g/dy       /dy       kg       /dy
Week 25       41.2       64.8     21.7    120.2      3,555     91.9     12,955
Week 26       33.1       65.9     19.3    115.1      3,388     91.3     12,424
Week 27       39.0       55.7     26.7    132.4      3,024     91.6     12,653
Week 28       38.7       52.0     32.4    109.5      3,281     91.9     10,911
Week 29       33.3       53.6     28.9    120.3      3,469     91.5     11,568
Week 30       39.2       53.2     31.7    119.6      3,499     91.6      9,685
Week 31       38.8       55.2     30.5    126.6      3,820     92.3      7,111

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Net Worth: September 2016

Very little change in my net worth during the past month. The estimated value of our home was unchanged, due to no change in the average sales price for houses in our suburb. Our mortgage also stayed the same, as it is 'interest only' and we haven't made any additional payments. A slight decrease in the value of my superannuation savings was offset by a slight rise in the value of my geared share portfolios.

As usual I left the value of my 'hobby farm' unchanged, as it was a gift from my parents and will be left to my kids, so any change in its estimated current value isn't really relevant to my personal net worth position. If I was reporting our family net worth I would of course be including it, as well as the share portfolios and retirement savings accounts of my sons, and my wife's personal net worth.

I've just transferred $5875 from our SMSF to pay this year's PAYG tax bill, so that will impact the value of our SMSF in next month's report.



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