Wednesday Weigh Day 9

Welcome to the Ninth of a continuing series of posts called Wednesday Weigh Day. These posts will be a tracker for my progress through weight loss, hopefully, and a way to share my journey, and some of my recipes. With a current Daily Kilojoule goal of 5000Kj, to better tie in with my wife who is also on the weight loss journey, and to expedite the weight loss so I can wok out my neutral caloric intake. I have been on the 5000Kj goal for just shy of a month now and have settled into the reduced intake reasonably well.

Weight at Start: 131.7kg

Goal Weight: 95kg

Weight Today: 117.6kg

Weight Loss this Week: 0.0kg

Total Weight Loss: 14.1kg

Amount till Goal Weight: 22.6kg

My front and side will obviously have changed very little in a week, though there are changes. If you want to see the biggest change I encourage you to look at Week 1, then look back at these pictures. Having said that, I have noticed that on most pair of pants I have reclaimed yet another belt loop.

Wednesday Weigh Day 9 - Front

Wednesday Weigh Day 9 – Front

Wednesday Weigh Day 9 - Side

This week I thought I would share my Corned Beef (Silverside) recipe. I know that many families around Australia have their own secret concoction that makes their Corned Beef there’s, so this one is mine.

Corned Beef

Prep time 5 minutes

Cook time 4-5 Hours


1.5 – 2kg Corned Beef

3 Tbs Molasses

2 Tbs Whole Peppercorns

1 Tbs Cloves

1 Cup Malt Vinegar

Boiling Water to Cover


  1. Rinse any excess brining solution off the Corned Beef, and pat dry.
  2. Add Molasses, Peppercorns, Cloves, and Malt Vinegar to the slow cooker
  3. Add Corned Beef.
  4. Add Boiling Water to cover the Corned Beef, or until it starts to float.
  5. Cook on Low for 4-5 hours.
  6. Divide and Serve with roasted vegetables, and a Light White Sauce.

Light White Sauce

Serves 5

Kilojoules per Serve 458

Prep time 5 minutes

Cook time 15 minutes


400ml Light Milk

1 Tsp Dijon Mustard

40g Flour

30g Butter


  1. Bring a nonstick pan up to a medium heat.
  2. Add butter and melt.
  3. When small bubbles being to appear add Flour.
  4. Stir constantly a cook off the Flour for 2-3 minutes.
  5. Add the Milk and Dijon, and continue to stir.
  6. Stir until sauce thickens, about 5 minutes.
  7. Serve.

If you see a post on Facebook that involves a meal that hasn’t been covered here at Maintain the Rage, please message me, or comment below and I may be able to write a special post with the recipe.

Maintain the Rage

Luke Sondergeld

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