Nice little milestone today

Today I logged into My Fitness Pal and updated my weight to 88kgs (195lbs) and was reminded that the last time I was at this weight, was over five years ago, in June 2013. That was pre my rugby and powerlifting days.


I’ve started to get a lot of people noticing the weight loss now and am desperately in need of some new work suits. Thankfully I still have some old business shirts from a few years ago, to keep me going.

My initial weight goal is 85kgs. Hopefully, I can hit this by the end of September!

Making Progress

Today marks six weeks since I started on this personal challenge. My initial weigh-in was 102 KG (224Lbs) and on the scales this morning, I weighed in at 93.3KG (205Lbs), giving me 8.7KGs (19Lbs) of weight loss.

I’m definitely very happy with this initial progress. The past six weeks have flown by in a breeze.

I’ve maintained my Keto diet pretty strictly but have by no means felt like I’ve struggled at any stage.

My training for the past six weeks has solely been road cycling below my Maximum Aerobic Function Heart Rate of 144 beats per minute.

In this past week, I’ve really felt for the first time deep in ketosis and managed 4.4mmol of my Abbott Precision Xtra yesterday. I felt so good yesterday that after my ride, I didn’t need to eat until dinner. From here on in, I’m planning more fasting and am eager to try a five day fast, in two weeks time.

June and August

My weight always comes straight off my face…

My next Dexascan is planned for seven weeks time. Hopefully, I can continue with this level of progress for the next seven weeks but I’m pretty sure it will have to slow soon!

My First MAF Test

Whilst I want to lose weight, I also want to gain fitness and better health. To monitor my fitness I’m carrying out a Maximum Aerobic Function (MAF) test, to begin with, along with a Vo2 test in a few weeks. The MAF test is a great test that can be carried out whenever to monitor progress. I have done one now, will do another in a week to confirm the result, then another in six weeks time.

Following the protocol outlined in Phil Maffetone’s  The Big Book of Endurance and Training and Mark Sisson’s Primal Endurance, one of my first steps is to carry out a MAF. The MAF test is a 20-minute exercise test where you’re working out at your calculated Maximum Aerobic Threshold (MAT).

The basis of the MAF test is that you subtract your age from 180: 180 – 32 (my age) = 148 (MAT). From there you’re then advised to reduce the number further whether you believe you’re fit or not. I have lowered mine to 143. The MAF test is then carried out somewhere where you can record your time for 20-minutes and where you’re able to consistently move at a constant pace for that period of time.

Here in Sydney, Austalia, we are blessed to have Centennial Park as our training grounds. Centennial Park is 3.89km one-way road that circles through a public park. There are two lanes, one for cyclists and one for cars.


I carried out my first MAF Test before heading to work. In total for the 20 minutes, I completed 10.2km.

Below is a link to my Strava activity for the test.