Dukan

As of Apr 18 2011, I’ve decided that I will be doing the Dukan.

In case you’ve not heard about Dukan, you can wiki it here.
I personally use TheDukanDiet.info for much of my guidance.

Thanks to dukandiet.co.uk, here is what they’ve plotted for me:

Dukan plan

Looking at the images, I will feel my pants giving way in 4 days (and perhaps I can see my tool *wink*). In 84 days, I will feel like a goddess and in 198 days, my wife will love me more? Or am I going to be the green woman in the picture? Interesting.

This page will detail my weight *loss* or otherwise.
I am taking Dukan more literally than most. I will not use much flavouring to season my food in the first 4-10 days eating most things as is. Using mostly: pepper, chilli flakes and cumin as my only enhancers. This kinda brings me back to being a kid when my grandmother fed me food, slowly adding one spice each time on the way which kinda explains my heightened sense of taste.

The plan seems to set an ‘attack’ phase of 4 days but I reckon I’ll do a 10 day attack phase if my will power allows me. Though the Dukan plan seems to want me to do only 4 days.

Start Records::
110418 -> Weigh in @ 82.7kg

The ‘Attack’ Phase

110418 @ 82.7kg
Breakfast – Griddled Kangaroo steak marinated in chilli flakes, pepper and cumin + spoonful of Tofu Pudding
Morning Snack – Salmon 2 wafer thin slices
Lunch – Griddled Kangaroo steak + lean pork slice + spoon of oat bran
Afternoon Snack -Griddled lean pork slice + spoonful of Tofu Pudding
Dinner – Griddled Kangaroo steak +Griddled lean pork slice + Griddled chicken slice + Fish soup with 150G silken tofu + 1 Egg
H20 consumption – 2L
Exercise – 25mins on threadmill ->3.2km
Day 1 – Good start. Didn’t feel very much. Just that meats taste of nothing without flavouring.

110419 @ 82.1kg
Breakfast – 2 egg omelette + spoonful of oat bran
Morning Snack – Griddled Chicken slice + slice of salmon
Lunch – 2 slices of salmon
Afternoon Snack – *skipped*
Dinner – 1 fish steak + 1 slice of Kangaroo + 1 slice of chicken + 4 spoons of oat bran
H20 consumption – 2L
Exercise – 3.2 km run ~ 25mins of non-stop running.
Day 2 – Bad day. I’m really finding it hard. Furthermore, am constipated. Increased my oat bran consumption. I feel no lighter. How do these people apparently claim to have lost 2 kg in 2 days? I will trudge on. Since they’re asking for 4 days. Will persevere till Thursday at the very least. I’ve lost a negligible amount in 2 days. Tonight, I weighed myself. Still at 82.7kg, so I’ve actually gained back whatever I lost on night 1. I don’t see where the 1.5kg is going to come from really. That’s why I say if you lose less than 1kg, it’s NOT a weight loss, it’s just your body fluctuation.

110420 81.5@ kg
Breakfast – Quarter cup of Oat bran immersed in 1 cup of sugar-free Soya Bean Milk.
Morning Snack – 200gm of Tofu Pudding + 1/4 cup of Oat Bran immaersed in half cup sugar free Soya Bean Milk
Lunch – 4 boiled prawns
Afternoon Snack – 250gm of Tofu Pudding + 1/4 cup of Oat Bran immaersed in half cup sugar free Soya Bean Milk
Dinner – Griddled veal slice + 2 slices of chicken
H20 consumption – 2L
Exercise – 25mins on threadmill ->3.2km + 18mins on threadmill ~ 2.4km
Day 3 – Wow, 1.2kg loss! I have to add that I do my weigh ins first thing in the morning for consistency. I pushed for more time on the threadmill tonight. Will I make my 81.3kg weigh in tomorrow? Had a little poop.

110421 @ 81.1 kg
Breakfast – 200gm of Tofu Pudding + 1/4 cup of Oat Bran immaersed in half cup sugar free Soya Bean Milk
Morning Snack – *skipped*
Lunch – 200gm of Tofu Pudding + 1/4 cup of Oat Bran immaersed in half cup sugar free Soya Bean Milk
Afternoon Snack – 2 Egg omelette
Dinner – 1 slice crispy skin salmon
H20 consumption –
Exercise – 25mins on threadmill about 3.0km.
Day 4 So I’ve exceeded the required weight loss by 0.1kg. Losing 1.6kg in 3 days looks pretty good doesn’t it? HUGE LOAD of crap today! The oat bran is working as replacement fibre. I do feel very weak. Only managed 3km in 25mins.
What I’m looking for is a 11kg loss, so could I do this for 25 days? Unlikely. The food regiment is getting to me and I’m feeling progressively weaker. I suspect my ‘indian summer’ yesterday was due to the high salt content in the prawns.
I miss fresh fruit and vegetables (and oh do I miss bread!). Today I’ve put some Salmon steak on the table. Nothing beats a nice fresh piece of fish. If I had to redo the attack phase all over again, I probably would stock up on more fish and prawns rather than chicken and kangaroo.
But this is the end of the first phase. Now for phase 2… .

End ‘Attack’ phase @ 80.4

The ‘Cruise’ Phase

There are a couple of options forward here. Apparently there is the 1-1, 5-5 or 2-5 : i.e. shifting between protein and vegetable days in numeric patterns.
Unlike the ‘attack’ phase, I will now lax abit and allow flavouring with food and eat normally really, with the exception of leaving out anything carbo. *God I’ll miss my breads*.
Will attempt to restrict snacking as well. It’s winter now in Melbourne so that will help curb my desire for ice cream.

I will probably go the 1-1 pattern for a start since it’s quite hard for my bowel movement to remain consistent in protein only mode. I’ll monitor the movement of my weight. Based on the plot, I have 80 days to lose 10kg. So 1 week into this, let’s see if I have at least a 1 kg loss. If that happens, I’ll keep on else I might shift back to 5-5.

110422 @ 80.4kg
Breakfast – 1/2 cup high protein oat mix + 1 TSP oat bran immersed in 1/4 cup milk + 1/2 cup V8 juice.
Morning Snack – 2 Tabouleh rolls
Lunch – Calamari salad + 1 x Tabouleh roll
Afternoon Snack – *skipped*
Dinner – 1 serving Tabouleh + 1 serving Calamari Salad + 5 fish fingers + 1 serving of PawPaw
H20 consumption – 1.45L
Exercise – 25mins on threadmill about 3.0km.
Day 5 80.4!!! WTF? So at least one claim of Dukan is true, the initial loss does indeed motivate me. I’ve lost 2.3kg in a work week. Perhaps I should stay on the protein phase for ermm another say 20 days? I’ll be done with Dukan. As opposed to going to cruise phase? Hmm… .

110423 @ 80.0kg
Breakfast – Toast, Egg and bacon sandwich + Sate Beef vermicilli + tea.
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – *skipped*
Dinner – BBQ skewered Meats + Chocolate flavoured low fat Vitasoy
H20 consumption – 2L
Exercise – 24 mins on threadmill for 3.2km
Day 6 Negligible weight loss. Did the vegetable return actually stop this rapid weight loss? Perhaps it’s till to return to protein? I broke the diet regime this morning for breakfast so I wonder what changes it’ll make to me. I guess I’ll find out in the next week. I went back to eating normal food today in an attempt to see if it will cause weight gain again. I was out and about today. Pretty active day so not cooped up in front of a computer.

110424 @ 80.4kg
Breakfast – Cereal + oat bran + lite soya milk
Morning Snack – 1 serving of guava.
Lunch – 2 pieces fried chicken + 1 lamb skewer
Afternoon Snack – Serving of Tabboudeh
Dinner – 1 serving Fried Flounder +2 servings Pak Choy
H20 consumption – 1.5L
Exercise – 19 mins on the threadmill for 3.2km.
Day 7 – Yikes, I’ve put weight back on. It seems normal food will result in me regaining weight. I have to be more careful it seems. This is the first yo-yo of many I’m sure. Perhaps I have to work harder on the threadmill. To rebound like that is really really bad.

110425 @ 81.0kg
Breakfast – 240g Tofu Pudding + 1/4 cup oat bran + 1 glass lite soya bean milk.
Morning Snack – *skipped*
Lunch – 1 serving Nasi Lemak (sayur lodeh, fried egg, fried chicken)
Afternoon Snack – 1 glass Chocolate Soya Bean milk + 1 serving of paw paw.
Dinner – 1 serving Nasi Lemak (sayur lodeh, fried egg, fried chicken and fried fish)
H20 consumption – 1.5L
Exercise – 20 mins on the threadmill for 3.2km.
Day 8 – So a 2nd day straight of weight gain. Perhaps this diet has to be stricter. All my dimensions (waist, thighs and calf) are now getting smaller but weight is increasing. Strange.

110426 @ 81.3kg
Breakfast – High Protein cereal + 1/4 cup oat bran + 1/2 glass lite soya bean milk
Morning Snack – *skipped*
Lunch – Roti Sardine + 1/2 glass teh tarik
Afternoon Snack – *skipped*
Dinner – 3 chicken drumsticks
H20 consumption – 1.2L
Exercise – 25min walk
Day 9 – 3rd day weight gain. Sooner rather than later, I’ll be back at my starting weight. Still constipated.

110427 @ 81.7kg
Breakfast – High Protein cereal + 1/4 cup oat bran + 1/2 glass lite soya bean milk
Morning Snack – *skipped*
Lunch – 8 prawns.
Afternoon Snack – *skipped*
Dinner – Zucchini, mushrooms and corn in Thai basil pesto + fried egg and onions
H20 consumption – 1.25L
Exercise – *skipped*
Day 10 – Not doing very well here. Another 600g and I’ll be back to my starting weight.

110428 @ 84.5kg
Breakfast – High Protein cereal + 1/4 cup oat bran + 1/2 glass lite soya bean milk
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – Rocket Salad + 3 fish fingers
Dinner -1 serving of Pak Choy + 3 oranges
H20 consumption – 1.7 L
Exercise – 20 mins on threadmill for 2.8km + 91min20secs for 11.2km
Day 11 – This weight gain is unprecedented. Amazing almost. So despite NOT having anything sweet and very little carbo, I’m flipping 84.0kg. We’ve now even exceeded where I’ve started. This diet doesn’t work very well for me as I’m constantly constipated… . Perhaps that’s why I’m not losing any weight. *groan*

110429 @ 80.8kg
Breakfast – High Protein cereal + 1/4 cup oat bran + 1/2 glass lite soya bean milk
Morning Snack – Rocket Salad
Lunch – Rocket Salad
Afternoon Snack – Rocket Salad
Dinner – Wombok stir fry + Tofu with lean pork mince
H20 consumption – 1.5L
Exercise – *skipped*
Day 12 – Now this is getting freaky. I lost 3.7kgs in a night!? WTF is going on here? So the only way to lose weight is to run long distances? The plotted graph at the end of this is going to look quite ridiculous.

110430 @ 80.0kg
Breakfast – High Protein cereal + 1/4 cup oat bran + 1/2 glass lite soya bean milk
Morning Snack – 1 orange
Lunch – Rocket Salad
Afternoon Snack – *skipped*
Dinner – Stir fried wombok with mince pork + High Protein cereal + 1/4 cup oat bran + 1/2 glass lite milk
H20 consumption – 1.5L
Exercise – 83mins on the threadmill for 10.4km (BTW following my run, I was still 80kg).
Day 13 – Another day of weight loss. I’m now flat on 80kg. I suspect if I pull another 10km+ run, I’ll finally break through this 80kg barrier. I’m going to tweak this Dukan. I can’t say it works for me. If I eat more protein with work out, I will add more muscle and increase my size and if I should rebound, it will get far worst. I reckon going carbo free is essential in losing weight. The Chinese dependency on rice and noodles is NOT good unless your job requires extreme physical exertion.

110501 @ 80.4kg
Breakfast – High Protein cereal + 1/4 cup oat bran + 1/2 glass lite soya bean milk
Morning Snack – 1 apple + 4 strawberries
Lunch – Squid, tofu, leek, onion and garlic nabe in kochichang.
Afternoon Snack – 1 chocolate chip biscuit
Dinner – 1 aooke
H20 consumption – 1.5L
Exercise – *skipped*
Day 14 – Hello! I did a further 10km yesterday, ate healthily and I gained weight? WTH?

110502 @ 80.8kg
Breakfast – High Protein cereal + 1/4 cup oat bran + 1/4 cup lite milk
Morning Snack – 2 oranges
Lunch – 2 serves rocket and tomato salad + 1 cup Chocolate Soya Bean Milk
Afternoon Snack – *skipped*
Dinner – 3 Fried Whitings + Soya Bean Shoots + Spinach + 2 oranges
H20 consumption – 2L
Exercise – 80min on the threadmill for 10km.
Day 15 – Again more weight gain… . *sigh* This dieting is turning into a farce. Surely if I don’t eat anything tomorrow, I shouldn’t put on any weight?

110503 @ 80.8kg
Breakfast – 1/2 cup Oat porridge + 1/2 cup lite milk
Morning Snack – *skipped*
Lunch – Kangaroo rendang + Lite soya bean milk
Afternoon Snack – High Protein cereal + 1/4 cup oat bran + 1/4 cup lite milk
Dinner – kangaroo rendang + steamed cod + flat bean/tofu stir fry
H20 consumption – 1.6L
Exercise – *skipped*
Day 16 – No change! I don’t know if I should feel happy or sad!?

110504 @ 80.3kg
Breakfast – vitamin pill cocktail and H2O
Morning Snack – 1 orange + leftover Kangaroo Rendang
Lunch – Campbell’s Cream of Chicken soup
Afternoon Snack – 1 orange
Dinner – High Protein cereal + 1/4 cup oat bran + 1/4 cup lite milk + 1 cup Miso soup
H20 consumption – 2L
Exercise – a.m. 35mins on threadmill for 5.2km p.m. 25 mins for 3.6km = 60mins for 8.7km
Day 17 – Weight loss! finally a negative return. Can’t say I didn’t eat well the last few days. It was decent food. After my morning run, I noted my weight was only 79.8kg. Though, this was probably because I ate nothing and started my run but my pants are giving way and I don’t have that large a tummy no more. I suspect this coming week, I’ll flirt between 79->80kg

110505 @ 80.4kg
Breakfast – High Protein cereal + 1/4 cup oat bran + 1/4 cup lite milk
Morning Snack – 1 cup Miso Soup
Lunch – Rocket Salad +2 Truss Tomatos
Afternoon Snack – 2 oranges
Dinner – Chicken Noodle Soup Campbells 2 serves
H20 consumption – 2.0L
Exercise – 43min on threadmill for 5.4km
Day 18 – No loss but a 100gm gain.

110506 @ 80.0kg
Breakfast – High Protein cereal + 1/4 cup oat bran + 1/4 cup lite milk
Morning Snack – *skipped*
Lunch – 1 serve Campbells Beef and Veg soup
Afternoon Snack – 4 fish fingers + 1 cup tea neat
Dinner – KFC 3 piece wicked wings
H20 consumption – 2.0L
Exercise – *skipped*
Day 19 – 2nd consecutive day of weight loss. though this time, it’s quite radical. I now weigh myself regularly through the day and the weight no longer exceeds 80.8kg. Furthermore, my pants seem to have really given way with lots of space.

110507 @ 80.0kg
Breakfast – Porridge Oats in Lite Milk
Morning Snack – 1 Chocolate Koala Biscuit
Lunch – 1 orange + 1 serving of grapes
Afternoon Snack – *skipped*
Dinner – Salt and Pepper Chicken Spare Ribs + Pepper Beef + Grass Jelly + Soya Milk
H20 consumption – 2L
Exercise – *skipped*
Day 20 – No weight change despite the KFC late last night. I suspect I’m narrowing down the fact that carbo and sweets put the weight on around my waist and sides.

110508 @ 79.6kg
Breakfast – 1/2 serve High Protein cereal + 1/4 cup of Oat bran + 1/2 cup Choco Soya Milk
Morning Snack – 1 serve salt-free baked beans + 1 piece Hoki Fish in Tempura Batter
Lunch – *skipped*
Afternoon Snack – 2 mini cans of Coke Zero
Dinner – Fried Salmon frames + bean sprouts + sea weed soup w/pollack +stir fried octopus in Kochijang.
H20 consumption – 2L
Exercise – 6.6km walk outdoors to Tunstall Square from home.
Day 21 – Breaking the 80 barrier is always worth celebrating. Getting KFC 2 nights back and last night with the chinese version shows it wasn’t fried food that made me put on all this weight. It’s the sweet fizzy drinks + carbo from rice and noodles and chips that does the bad stuff. So a good outdoor walk today in the cold air.

110509 @ 82.6kg
Breakfast – 1 apple
Morning Snack – 2 oranges
Lunch – *skipped*
Afternoon Snack – Stir fried welks in Kochijang
Dinner – Lotus root soup w/ peanuts + Pak Choy with bean curd skin rolls + fried pork balls w/cumin
H20 consumption – 2L
Exercise – 99min:59secs on treadmill for 13.7km
Day 22 – Woke up this morning and found I had gained 2kg overnight? WTF? So went on a crazy run. Ever wanted to know what happens when a treadmill goes to the maximum of its time counter i.e. 99:59? It simply jerks to a stop. Nearly fell over myself! Weighed myself after the run and 2 oranges? 78.6kg. I tell you that weighing machine is insane! We’ll see my weight tomorrow.

110510 @ 79.6kg
Breakfast – High Protein Cereal + 1/4 cup Oatbran + 1/3 cup soya milk
Morning Snack – 1 piece Hoki Fillet
Lunch – 1/2 cup Chocolate Soya Milk
Afternoon Snack – Serving of welks
Dinner – Chicken Schnitzel with baked beans
H20 consumption – 1.2L
Exercise – *skipped*
Day 23 – Well the weigh in went well but I’m not prepared to think that I’ve broken the 80 barrier. For all you know, tomorrow following dinner, I might weigh in at 86kg again. Silly weighing machine!

110511 @ 79.2kg
Breakfast – High Protein Cereal + 1/4 cup Oatbran + 1/3 cup chocolate soya milk
Morning Snack – 2 oranges
Lunch – 2 serves of home made tom yam soup
Afternoon Snack – 2 serves of grass jelly
Dinner – 1 piece of breaded fish + 1 serve of Tom Yam soup
H20 consumption – 2L
Exercise – 60 min on treadmill for 8.5km
Day 24 – This is going well. Another 400g off I suspect a really long run today might see me finally break the 78kg barrier. would be good to hit 75kg by 31 days so I can say I’ve lost 7kg in a month. Then perhaps one more month of this would bring me under 70kg. All dreams needed to be turned into reality. Following my morning run (after breakfast), I was 78.4kg. Much of my diet today was liquid based.

110512 @ 79.3kg
Breakfast – High Protein Cereal + 1/4 cup Oatbran + 1/3 cup chocolate soya milk
Morning Snack – 6 welks microwaved
Lunch – 1 tin Cream of chicken soup
Afternoon Snack – 4 fish fingers
Dinner -2 pieces of battered Hoki + 1 cup of soya bean milk + 1 orange
H20 consumption – 1L
Exercise – 35min on threadmill for 5km
Day 25 – 100gm gain which is negligible. I’d like to see a 78 consistent by Sunday which looks improbable. My right knee feels terrible though so can’t do much today. After my run, I weighed in at 78.6.

110513 @ 79.0kg
Breakfast – High Protein Cereal + 1/4 cup Oatbran + 1/3 cup chocolate soya milk
Morning Snack – Rocket salad
Lunch – *skipped*
Afternoon Snack – 2 pieces Hoki
Dinner – 2 chicken wings + PrePack Thai Green Chicken Curry
H20 consumption – L
Exercise – *skipped*
Day 26 – Well again on the precipice of another kilo. Now officially, I’m 8kg away from my target. Should I go back to the protein only arrangement? It would be a real good way to force 3kg out of me in 5 days. But being constipated would leave me really foul mouthed and disgruntled.

110514 @ 78.6kg
Breakfast – Cibi Ultimate breakfast + green tea muffin
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – sample of Patak’s Lamb Curry
Dinner – 6 course Ezard Degustation Dinner
H20 consumption – 2L
Exercise – 17000+ steps by pedometer around the city
Day 27 – Well I really let go today. Was out in the city though

110515 @ 79.2kg
Breakfast – High Protein Cereal + 1/4 cup Oatbran + 1/3 cup chocolate soya milk
Morning Snack – Hot chocolate
Lunch – *skipped*
Afternoon Snack – Handful of grapes
Dinner – Salmon frames + bowl of fish soup with seaweed + Cumin fried squid
H20 consumption – 1.8L
Exercise – 6.6km walk outdoors to Tunstall Square from home.
Day 28 – Think I’ve broken the 80kg threshold.

110516 @ 79.4kg
Breakfast – WBC + 1/4 cup oat bran + 1/4 cup milk
Morning Snack – *skipped*
Lunch – Chicken and sweetcorn soup
Afternoon Snack –
Dinner –
H20 consumption – 1L
Exercise –
Day 29 – I think my weight isn’t fluctuating anymore. Just need to head it towards the 71.3kg goal Dukan has set for me. I ate quite abit on Saturday and we saw no real jumps. Picked up a bad cough which has made sleeping difficult.

110517 @ 77.9kg
Breakfast – 2 salmon frames
Morning Snack – *skipped*
Lunch – *slipped*
Afternoon Snack – *skipped*
Dinner – 1/4 Roast Chicken + 2 cups Soya Milk +1 Anzac biscuit
H20 consumption – 1.2L
Exercise – *skipped*
Day 30 – Weight loss is doing well. Though I haven’t been able to run with this cough.

110518 @ 78.4kg
Breakfast – *skipped*
Morning Snack – *skipped*
Lunch – 1/4 Roast Chicken
Afternoon Snack – 1/4 Roast Chicken
Dinner – Heinz Sweet Corn & Chicken
H20 consumption – 1.5L
Exercise – *skipped*
Day 31 – Still harnessing this cough along. Hard to work out.

110519 @ 78.6kg
Breakfast – WBC + 1/4 cup milk
Morning Snack – *skipped*
Lunch – Campbells Minestrone Soup (disposed off potatos and pasta)
Afternoon Snack – 1 apple
Dinner – 2 Hoki Fish Fillets + 1 glass full cream milk + 2 pieces of pike in spicy sauce + 1 apple
H20 consumption – 1.5L
Exercise – 27mins on treadmill for 3.4km
Day 32 – So constantly gaining small pockets of weight. Even with NO carbo in my diet. This is facinating. So is my usage really that low? Well I ran today which should mean I will be looking at a drop tomorrow.

110520 @ 78.3kg
Breakfast – *skipped*
Morning Snack – *skipped*
Lunch – 1 medium Bowl Mixed Beef Pho
Afternoon Snack – 1 glass Full Cream Milk
Dinner – 3 slices pizza
H20 consumption – 1.5L
Exercise – *skipped*
Day 33 – Much outside food. My cough is still going though.

110521 @ 78.9kg
Breakfast – *skipped*
Morning Snack – 2 serves of Korean Hot Paste and Pike
Lunch – 2 oranges
Afternoon Snack – 1 orange + 1 Anzac Biscuit
Dinner – Szechuan Food in City – Chicken, fish and pork
H20 consumption – 1.4L
Exercise – 32mins on threadmill for 5.2km
Day 34 – Hmm outside food gets me fattened up now. With this cough, I’m not able to work it off… . Funny then that a 5.0km run quickly saw my weight drop to 77.7kg. I guess I’m disappointed because I seem to be flirting with this 77kg level. But I have to reassure myself that throughout this I’ll have moments like this but I have to keep going. I really need to just stay focused. 70kg here I come!

110522 @ 78.6kg
Breakfast – 1 Swiss Roll
Morning Snack – 1 original sized Boost Juice Chocolate Raspberry
Lunch – 1/2 cup Movenpick Coffee ice cream
Afternoon Snack – 1 Anzac Biscuit
Dinner – 5 chicken winglets + 1 persimmon
H20 consumption – 1.7L
Exercise – 35 min outdoor walk for 3.4km
Day 35 – It would seem that so long as no carbo though, the weight will stay more or less constant but with this cough, I can’t really do any long distance running which in turn affects my ability to lose more weight.

110523 @ 78.0kg
Breakfast – 1 Swiss Roll
Morning Snack – *skipped*
Lunch – Campbell’s Chicken and Sweetcorn soup + 1 cup soya bean milk + 1 Anzac biscuit
Afternoon Snack – 1 serve Macadamia Cereal + 1 cup Soya Milk Tea
Dinner – Chicken Schnitzel w/ baked beans + stir fried broccolini & carrots + 1 orange
H20 consumption –
Exercise – *skipped*
Day 36 – With my cough continuing now for a good week, it’s really necessary to look at other ways to lose weight. I can’t cut any more food and i’ve flirted with the 77kg weight for a good week now. Ideally half way through the consolidation phase I should be 75kg so I can power the last few kg away.

110524 @ 78.1kg
Breakfast – 1 serve Swiss Roll
Morning Snack – 1 serving of Macadamia Muesli + 1/2 cup of soya milk
Lunch – 1 serve of baked beans
Afternoon Snack – 1 apple
Dinner – 1 fillet of Rainbow Trout + stir fried wombok/konyaku on tofu skin
H20 consumption – 1.5L
Exercise – *skipped*
Day 37 – Sad realisation that if I do NOT run, I will NOT lose weight. This cough is killing my loss plans.

110525 @ 78.0kg
Breakfast – *skipped*
Morning Snack – 1 can Heinz Chicken & Sweet Corn Soup
Lunch – *skipped*
Afternoon Snack – 2 pieces Barramuni Fillets (250gm total)
Dinner – High Protein Cereal + 1/4 cup Oatbran + 1/3 cup soya milk+ 1 cup V8 + 2 pears + 1 persimmon.
H20 consumption – 1.8L
Exercise – 30mins on treadmill for 4.5km (a.m.) + 28 mins on treadmill for 4km (p.m.)
Day 38 – This is it, if I don’t run, I lose nothing. Woke up and measured my weight to be 78kg. Following my morning run, I found myself weighing in at 77.5kg. Does running for barely half an hour cause a 500gm loss? Unbelievable. I’ve also looked through my weight loss and my weight has pretty much remained static since I stopped running because of the cough.

110526 @ 78.1kg
Breakfast – 1 serve WBC + 1/3 cup milk
Morning Snack – *skipped*
Lunch – 1 can Campbells Chicken & Sweetcorn
Afternoon Snack – 1 serve High Protein cereal + 2 Anzac cookies
Dinner – 1 serve fried tofu in black bean sauce + 2 serves egg silken tofu
H20 consumption – 1.5L
Exercise – 27 min on treadmill for 3.0km
Day 39 – No movement despite running. Perhaps something dramatic is in order tomorrow

110527 @ 78.1kg
Breakfast – *skipped*
Morning Snack – 2 oranges
Lunch – *skipped*
Afternoon Snack – 2 pieces Hoki + 3 pieces fish fingers + 1 X 450ml bottle of Coke Zero
Dinner – 2 chicken skewers + 1 piece fish + 1/2 fried dim sim
H20 consumption – 1.8L
Exercise – 99min59sec on treadmill for 13.6km + 2 X (25 min outdoor walk for 3km)
Day 40 – So no weight fluctuation, again. I decide to take my run a little more seriously. Did the 99:59 run again (that’s when the running machine I have gives up and tells you to end). Weigh in following run was 76.5kg!! WTF? 1.6litre water retention?

The Running Man

110528 @ 77.6kg
Breakfast – 1 serve WBC + 1/3 cup half fat milk
Morning Snack – 1 orange + 5 spoons jelly + canned fruit
Lunch – *skipped*
Afternoon Snack – 1 medium Pho
Dinner – Lamb Gyros + cheese/spinach gozleme
H20 consumption – 2L
Exercise – 38min on treadmill for 5km
Day 41 – Whatever happened to my 76.5kg weight following my run? So I gained 1kg of liquid last night? The strangeness of weightloss. Having said that, I’m glad to be finally past the 78kg mark. Now onwards towards 76kg. If you know me, perhaps now you know why I say 200gm – 500gm losses are nothing? They’re just fluctuations of water levels in your body. Lose FULL kilograms then do the talking. I can feel that I’m in the home stretch now. Would be good to hit 75 before day 50 and then use the last 30 days of this stage to accelerate my weight loss towards 70kg. 5kg in 30 days is do-able isn’t it? I don’t think I will stop at 70kg as I mentioned before. 67 or 68kg will be my kill switch which will allow me to kinda fluctuate between that and my ideal weight of 71.3kg.

110529 @ 77.9kg
Breakfast – 3 pieces of gozelem + couple of pieces of lamb gyros and 1 cup choco soya bean milk
Morning Snack – *skipped*
Lunch – 1 X Chicken skewer + 1 X Lamb skewer + 1/2 cup Yaleto bubble shake.
Afternoon Snack – *skipped*
Dinner – Char Kway Teow + 1 packet of cuttlefish
H20 consumption – 1.5L
Exercise – Outdoor 58min walk for 5.2km
Day 42 – Loads of carbo today with the CKT dinner

110530 @ 78.1kg
Breakfast – High Protein cereal + 1/3 cup choco soya milk
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – *skipped*
Dinner – 3/4 swiss cheese melt mushroom burger + 1/2 rack baby back ribs + 1 serving of fries + 1/2 bowl of low sugar jelly
H20 consumption – 1.5L
Exercise – *skipped*
Day 43 – Oh did I really let it go these last 2 days. Loads of all the things I shouldn’t be eating. I don’t hold much hope now of actual weight loss this week.

110531 @ 78.6kg
Breakfast – 1/4 bowl of low sugar Jelly + 1 Anzac cookie
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – 2 handfull of grapes
Dinner – seaweed, meatballs and tofu soup + chicken, onion and egg tofu in bean sauce stir fry + 1 cup choco soya milk
H20 consumption – 1.4L
Exercise – *skipped*
Day 44 – FWAH!! Way to go weight gain! Perhaps it’s time to scale back.

110601 @ 77.7kg
Breakfast – *skipped*
Morning Snack – 1 serve kangaroo rendang.
Lunch – 1 serve kangaroo rendang + Lychee Konyaku + Passion fruit Jelly + Mango Pudding
Afternoon Snack – *skipped*
Dinner – 1 serve kangaroo rendang + 1 cup choco soya milk
H20 consumption – 1L
Exercise – *skipped*
Day 45 – All these measurements on my scale freak me out. How does one lose 1.1kg in a night? So I dumped out 1L of water in a night? This is truly silly.

110602 @ 77.5kg
Breakfast – 1 serve of baked beans + 1 cup black tea
Morning Snack – 1 cup choco soya milk
Lunch – *skipped*
Afternoon Snack – 4 pieces of sardines
Dinner – 2 pieces of baked Hoki/pollock pieces + 1 piece Ocean Trout
H20 consumption – 2L
Exercise – *skipped*
Day 46 – I’m now going to try the fasting method if I can to get myself down to the very edge of 75kg then perhaps deploy the run + “attack phase” once again to finish this off. This diet has gone on long enough. I’m well and truly suffering. Missing bread, missing rice and most of all Kaptain KFC!!

110603 @ 77.5kg
Breakfast – High Protein Cereal + 1/4 cup oat bran + 1/3 cup Choco Soya
Morning Snack – *skipped*
Lunch – McDonalds Chicken Burger with Cheese and small fries
Afternoon Snack – *skipped*
Dinner – 2 chicken skewers + 2 dim sim skewers
H20 consumption – 1L
Exercise – 1.2km walk to Doncaster Westfield
Day 47 – Another dissapointing day

110604 @ 77.5kg
Breakfast – 1 slice malt soreen bread
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – 2 piece chicken meal + Fries McD + Boost Juice
Dinner – Pho + Broken Rice set + 1/2 glass Horlicks
H20 consumption – 1.5L
Exercise – *skipped*
Day 48 – Ahh that late night snacking is not advisable is it?

110605 @ 78.0kg
Breakfast – 1 piece Soreen + 1 cup Horlicks + 1 cup Black Tea
Morning Snack – 3 servings of black grapes
Lunch – *skipped*
Afternoon Snack – 1/2 cup Horlicks
Dinner – Pho + 2 servings grapes + 1/2 cup Horlicks
H20 consumption – 2.5L
Exercise – *skipped*
Day 49 – Oh boy… .

110606 @ 77.9kg
Breakfast – 1cup Horlicks
Morning Snack – 1 cup black tea
Lunch – 1 cup Miso + 1 cup Bovril + 1 cup Tom Yam
Afternoon Snack – 1 cup Horlicks
Dinner – Squid + Wombok + bean sprouts + 1 cup Horlicks
H20 consumption – 1.25L
Exercise – *skipped*
Day 50 – hmm… Yes this is not the way I expected to hit day 50. Ok it’s cold, need warm food in belly. Time to drink more than. A liquid diet should help.

110607 @ 78.2kg
Breakfast – 1 cup Horlicks
Morning Snack – 2 servings of black grapes
Lunch – *skipped*
Afternoon Snack – *skipped*
Dinner – 2 servings of Oyako and 1 serving of Pak Choy + 1 cup Horlicks + Empei Crackers
H20 consumption – 1.5L
Exercise – *skipped*
Day 51 – What else needs to be said that hasn’t been done already?

110608 @ 77.4kg
Breakfast – 1 cup Horlicks
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – *skipped*
Dinner – McDonalds Chicken Wings + Fries
H20 consumption – 1.2L
Exercise – *skipped*
Day 52 – Here comes the fat flood… .

110609 @ 76.9kg
Breakfast – 1 cup black tea + emping
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – *skipped*
Dinner – Turkey slice + Pak Choy + Tofu
H20 consumption – 1L
Exercise – *skipped*
Day 53 – Hmmmm …

110610 @ 76.8kg
Breakfast – 1 cup Black tea + Emping
Morning Snack – *skipped*
Lunch – 1 cup Horlicks
Afternoon Snack – *skipped*
Dinner – Variety of fried morsels from Doncaster Shopping Town
H20 consumption – 1.5L
Exercise – *skipped*
Day 54 –

110611 @ 77.2kg
Breakfast – Emping Crackers
Morning Snack – *skipped*
Lunch – Fried Dim Sim from South Melbourne Market
Afternoon Snack – *skipped*
Dinner – Hofbrahaus Platter
H20 consumption – 1L
Exercise – *skipped*
Day 55 –

110612 @ 77.4kg
Breakfast – 2 sausages + Pork Knuckle + 1 cup Black Tea
Morning Snack – 1/2 Chicken Schnitzel + Emping Crackers
Lunch – 1 cup black tea + 1 cup jelly
Afternoon Snack – *skipped*
Dinner – Pho
H20 consumption – 1L
Exercise – *skipped*
Day 56 – –

110613 @ 77.8kg
Breakfast – Hofbrauhaus leftovers
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – *skipped*
Dinner – Pho + 1 bowl of Jelly
H20 consumption – 1L
Exercise – *skipped*
Day 57 – Weight gain… .

110614 @ 78.0kg
Breakfast – Remains of Hofbrahaus Platter + Black Tea
Morning Snack – *skipped*
Lunch – Black Tea
Afternoon Snack – *skipped*
Dinner – Squid + Pak Choy +Tofu + 1 hard boiled egg
H20 consumption – 1L
Exercise – *skipped*
Day 58 – Weight gain. So once you slide back into normal eating, the weight piles on.

110615 @ 77.1kg
Breakfast – 1 bowl jelly
Morning Snack – *skipped*
Lunch – 1 Mrs Macs Curry Chicken Pie
Afternoon Snack – 1 bowl jelly
Dinner – 1 piece fried fish + cabbage + tofu + 1 cup horlicks
H20 consumption – 1L
Exercise – *skipped*
Day 59 – hmmm…. 78 -> 77 in a single night? This fluctuation is silly.

110616 @ 77.6kg
Breakfast – 1 Rice Dumpling
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – 2 spoons Jelly
Dinner – Beef and Vegetable Hor Fun + 1 curry puff + 1 Lamb samosa
H20 consumption – 1L
Exercise – *skipped*
Day 60 – Another day of fluctuation

110617 @ 77.3kg
Breakfast – Lamb samosa
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – Packet of Twisties
Dinner – 1 X Mrs Macs Beef and Cheese Pie + 1/2 glass Crown Lager
H20 consumption – 1.2L
Exercise – *skipped*
Day 61 –

110618 @ 77.9kg
Breakfast – *skipped*
Morning Snack – *skipped*
Lunch – 1 cup Black Tea + 2 chicken drumlets + 2 fish fingers
Afternoon Snack – *skipped*
Dinner – Fried Hokkien Mee + Pork Hork + Ayam Kapitan + 1 cup Horlicks + 1 bowl Black Grapes
H20 consumption – 1.2L
Exercise – 25min on treadmill for 3.5km + Outdoors walk to Box Hill (6.5km)
Day 62 – Balloon!

110619 @ 78.0kg
Breakfast – MacDonalds Sausage & Egg McMuffin + Hash Brown
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – 2 custard tarts
Dinner – Special Beef Pho @ Chu The + 1.5 slices of Pizza form eLounge + 1 coconut juice + 1 cuttlefish
H20 consumption – 1L
Exercise – *skipped*
Day 63 – The ballooning effect continues!! Will I ever see 76?

110620 @ 78.0kg
Breakfast – 1 Meat Dumpling
Morning Snack – 1/2 bowl jelly
Lunch – 1 cup Coffee Milk
Afternoon Snack – Beef Jerky
Dinner – Bean Soup Roast Beef
H20 consumption – 1.9L
Exercise – *skipped*
Day 64 – No movement?

110621 @ 78.6kg
Breakfast – 1 cup black tea + 1 bowl legume soup
Morning Snack – 1 cup Chinese Tea
Lunch – 1 bowl legume Soup + 1 cup Strawberry Milk
Afternoon Snack – 1 cuttlefish
Dinner – 1 bowl legume soup + 1 serve Okra + 1 serve Tofu
H20 consumption – 1L
Exercise – *skipped*
Day 65 – *sigh* At this rate, I’ll never hit my 71.3 target on day 80. 15 days left to lose 7.3kg? Sick!

110622 @ 76.9kg
Breakfast – 1 bowl of porridge
Morning Snack – 1 cuttlefish
Lunch – 1 Mrs Macs Pie
Afternoon Snack – 3 servings of Pomegranate
Dinner – 1 fried fish fillet + 3 pieces fried tofu + 1 Pon Piah + 1/2 a melting moment cookie + 1 cup Horlicks
H20 consumption – 1.5L
Exercise – *skipped*
Day 66 – How my body weight yoyos I will never be able to explain or comprehend. All in all, it’s been an exciting journey.

110623 @ 76.8kg
Breakfast – 1/2 meat dumpling
Morning Snack – *skipped*
Lunch – 1 cuttlefish
Afternoon Snack – 1 cup chocolate milk
Dinner – Garlic Naan + chicken Curry + 1 spoonful of pak choy
H20 consumption – 1L
Exercise – *skipped*
Day 67 – 0.1 kg loss.

110624 @ 77.5kg
Breakfast – Garlic Naan + Chicken Curry
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – *skipped*
Dinner – 1 coconut + Fried Hokkien Mee + Ayam Kapitan
H20 consumption – 1.2L
Exercise – *skipped*
Day 68 – Seems any form of carbo will put weight on me.

110625 @ 77.8kg
Breakfast – 1 cup Black Tea
Morning Snack – *skipped*
Lunch – 100ml Homer Hudson Cookies & Cream Ice Cream + 1 Ginger Snap
Afternoon Snack – 1 apple snap
Dinner – Beef Hor Fun + 2 bowls of Jello.
H20 consumption – L
Exercise – *skipped*
Day 69 –

110626 @ 78.3kg
Breakfast – Lamb Pizza + Cheese/spinach triangle + mini hotdog + 1 baccalava
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – 1 squid plate
Dinner – 1 Grilled burger + 1 bowl Cola Jelly + 1 Turkish Bread + Chicken Curry + 1 bacclava
H20 consumption – 1L
Exercise – *skipped*
Day 70 – Jaw drops

110627 @ 78.3kg
Breakfast – 1 cheese and Spinach Triangle
Morning Snack – *skipped*
Lunch – 1 cup chocolate milk
Afternoon Snack – 2 spoons of Homer Hudson Ice Cream
Dinner – 2 Turkish Bread + 1 Cheese Slice + 1 bowl Bak Kut Teh + 1 Bowl Jelly + 1 serve Chicken Madras
H20 consumption – 1.8L
Exercise – *skipped*
Day 71 – No go?

110628 @ 78.3kg
Breakfast – 1 bowl porridge oats + 1 cup black tea.
Morning Snack – *skipped*
Lunch – 1 Cheese Bagel
Afternoon Snack – *skipped*
Dinner – 1 bowl Bak Kut Teh + 1 Drumstick + 1 Baclava + 1 cup Horlicks + 1 serve Homer Hudson Cookies and Cream
H20 consumption – 1.5L
Exercise – *skipped*
Day 71 – Too much carbo yesterday?

110629 @ 77.7kg
Breakfast – 1 cup Horlicks
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – 2 Cups Black Tea
Dinner – 2 bowls Jelly + 2 Baclava + 1 cup Tea
H20 consumption – 1.4L
Exercise – *skipped*
Day 72 –

110630 @ 77.8kg
Breakfast – 1 bowl porridge oats
Morning Snack – 1 bowl grape jelly
Lunch – 1 bowl blue heaven jelly
Afternoon Snack – *skipped*
Dinner – 1 bowl High Protein Cereal + 1/4 cup oat bran + 1 Pon piah
H20 consumption – 1L
Exercise – 23 mins on threadmill for 3.2km
Day 73 –

110701 @ 78.0kg
Breakfast – 1 bowl High Protein Cereal + 1/4 cup Oat Bran
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – *skipped*
Dinner – Char Kway Teow + 1 cold YinYang
H20 consumption – 1.2L
Exercise – 29min on treadmill for 4.4km
Day 74 – Sigh… .

110702 @ 78.3kg
Breakfast – *skipped*
Morning Snack – *skipped*
Lunch – *skipped*
Afternoon Snack – 2 oranges
Dinner – Korean BBQ + 1/2 Bottle Hite + 1 ice kacang +
H20 consumption – 1L
Exercise – 4.4km run outdoor
Day 75 – It’s really different running outdoors in the winter. The cold air makes it difficult to sprint.

110703 @ 77.2kg
Breakfast – 3 fried won tons + 1 cup Black Tea
Morning Snack – *skipped*
Lunch – Buffet @ 5th Aunts place
Afternoon Snack – *skipped*
Dinner – 1 serve red bean paste
H20 consumption – 1L
Exercise – *skipped*
Day 76 – Nil

110704 @ 78kg
Breakfast – 1 bowl cola Jelly
Morning Snack – *skipped*
Lunch – 1/2 oat muffin
Afternoon Snack – 1 cup Horlicks + 1 cup black tea
Dinner – 2 Tofu Skin Sushi + spicy Pork-chickpea stew
H20 consumption – 1.2L
Exercise – *skipped*
Day 77 –

110705 @ 79.2kg
Breakfast – *skipped*
Morning Snack – 1 cup Black Tea
Lunch – 1 cup Black Tea
Afternoon Snack – 1 cup Black Tea
Dinner – Naan Bread and Lamb Curry
H20 consumption – 500mL
Exercise – *skipped*
Day 78 –

110706 @ 78.2kg
Breakfast – Naan Bread and Lamb Curry
Morning Snack – 2 cups Black Tea
Lunch – Fried Pasta + minute steak
Afternoon Snack – *skipped*
Dinner – Fried Pasta + minute steak
H20 consumption – L
Exercise – *skipped*
Day 79 –

110707 @ 79.5kg
Breakfast – 1 serve Carrot Cake
Morning Snack – 1 cup black tea
Lunch – 1 cup black tea
Afternoon Snack – 1 Heinz Baby Food Serve
Dinner –
H20 consumption – L
Exercise – Outdoor walk about 2.3km
Day 80 –

110708 @ 7kg
Breakfast –
Morning Snack – *skipped*
Lunch –
Afternoon Snack –
Dinner –
H20 consumption – L
Exercise – *skipped*
Day 81 –

110709 @ 7kg
Breakfast –
Morning Snack – *skipped*
Lunch –
Afternoon Snack –
Dinner –
H20 consumption – L
Exercise – *skipped*
Day 82 –

110710 @ 78.8kg
Breakfast – *skipped
Morning Snack – *skipped*
Lunch – Nasi Lemak + Chicken Wing + 1 Naan Bread
Afternoon Snack – *skipped*
Dinner – Fried Rice + Sweet and Sour Pork + 1 serve of Black Sesame Paste
H20 consumption – L
Exercise – *skipped*
Day 83 –

110711 @ 78.0kg
Breakfast – 1 naan Bread + 1 glass sparkling wine + 1 Black Tea
Morning Snack – *skipped*
Lunch – 1 Black Tea
Afternoon Snack – 1 bowl Beef Pho + Fried Calamari
Dinner – 1 bowl Black Sesame Paste
H20 consumption – 1L
Exercise – *skipped*
Day 84 –

110712 @ 78.3kg
Breakfast – Bowl of Black Sesame Paste
Morning Snack – 1 Kitkat Chunky
Lunch – *skipped*
Afternoon Snack – 2 serves of Chicken/Wombok/Tofu
Dinner – 1 serve Chicken/Wombok/Tofu + 1 cup Choco Soya Bean Milk
H20 consumption – L
Exercise – *skipped*
Day 85 –

110713 @ 76.6kg
Breakfast – *skipped*
Morning Snack – 1 bottle of Paulaner Weiss Beer
Lunch – *skipped*
Afternoon Snack – *skipped*
Dinner – 1 plate fried noodles + tofu puffs + Pak Choy
H20 consumption – 1L
Exercise – *skipped*
Day 86 – I don’t trust my weighing scale anymore.

110714 @ 77.3kg
Breakfast – High Protein Cereal + 1/4 cup Oatbran + 1/3 cup chocolate soya milk
Morning Snack – 2 TimTam Bars
Lunch – *skipped*
Afternoon Snack –
Dinner –
H20 consumption – L
Exercise – *skipped*
Day 87 –

110715 @ 7kg
Breakfast –
Morning Snack –
Lunch – *skipped*
Afternoon Snack –
Dinner –
H20 consumption – L
Exercise – *skipped*
Day 88 –

110716 @ 7kg
Breakfast –
Morning Snack –
Lunch – 3 piece meal KFC
Afternoon Snack –
Dinner –
H20 consumption – L
Exercise – *skipped*
Day 89 –

110717 @ 78.3kg
Breakfast –
Morning Snack –
Lunch – *skipped*
Afternoon Snack –
Dinner – Nasi Kandar + Roti Jala + 3 Color tea + Tau Sar Pau
H20 consumption – 1L
Exercise – *skipped*
Day 90 –

110718 @ 78.7kg
Breakfast – High Protein Cereal + 1/4 cup oat bran + Milk
Morning Snack – *skipped*
Lunch – 2 piece meal KFC
Afternoon Snack –
Dinner –
H20 consumption – L
Exercise – *skipped*
Day 91 –

110719 @ 7kg
Breakfast –
Morning Snack –
Lunch – *skipped*
Afternoon Snack –
Dinner –
H20 consumption – L
Exercise – *skipped*
Day 92 –

110720 @ 7kg
Breakfast –
Morning Snack –
Lunch – *skipped*
Afternoon Snack –
Dinner –
H20 consumption – L
Exercise – *skipped*
Day 93 –