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!

My First Dexascan

For those that don’t know, Dexa stands for Dual-energy X-ray absorptiometry. Its main use is to measure bone density but it also has the added benefit of being able to break down very specifically, your full body composition. You lay on this small metal bed (as below) and within 3-5 minutes, the machine x-rays you and provides you with the results.


The results provide your full bone density and then a split of your body composition, right down to the body part. This shows Fat Mass, Lean Body Mass (bone, muscle, and organs), Total Mass and Fat %. It then goes further and also provides volumes of brown and white (adipose and visceral) fat. My full results are shown below with exception of bone density related results. Those were good, but I don’t consider them relevant.

This DEXA scan was carried out on the 25th of June.

My Dexascan

DXA June 2018.PNG

The results show that at the time of the scan:

  • I was 102kg (224lbs)
  • 24.5% of which is fat

dxa 2

My short-term goal is to get back in the 80’s. 85kgs (187lbs) and or 15% body fat are my two magic numbers but based on the above results, I’ll also need to lose muscle to achieve this.

I plan to go back for another DEXA scan in September, 12 weeks after the first as I’m very keen to see how I’m tracking. In the meantime, I will continue to monitor the scales!

I had my DEXA scan completed at Measure Up, in Sydney CBD.

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.