Wednesday Weigh In Eight

I am fat and lazy. I seem unable or unwilling to do anything about it. I attempted to diet on a VLCD and failed, I tried Shakes and failed, I’m eating sensibly with smaller portions and the right food, still FAT!

Goal = >100kg

Start = 144.5kg

Current = 145.0kg

Loss to Date = +0.5kg

Weight To Go = 45.1kg

As you can see I have come full circle in just 6 weeks. I’m sick of being fat, but I am also sick of fad diets, starving myself, and generally trying to fit into a mould that maybe I just don’t belong in. By the number I am healthy. BP is good, Heart Rate is goos, Bloods are great. I have no indication that my weight is having a negative impact on me. Except my self image and self esteem. But you know what, maybe I’m OK being a little chubby, makes me harder to kidnap. If we really are only here for one trip, maybe I should just enjoy what I want, when I want, and to hell with Social ideal of what I should look like.

I will be taking a sabbatical from the Wednesday Weigh In posts. This is both due to the negative mental state it is pushing me into, and because I still believe that any weight loss is not going to occur until I return to running around like a headless chook at work. But we will see.

I don’t know, maybe I’m just justifying the means.

Maintain the Rage

Luke Sondergeld

 

Wednesday Weigh In Seven

I am fat. I seem unable or unwilling to do anything about it. I attempted to diet on a VLCD and failed, I tried Shakes and failed, I’m eating sensibly with smaller portions and the right food, still FAT!

Goal = >100kg

Start = 144.5kg

Current = 144.3kg

Loss to Date = 0.2kg

Weight To Go = 44.4kg

FAT

FAT

As you can see I have come full circle in just 6 weeks. I’m sick of being fat, but I am also sick of fad diets, starving myself, and generally trying to fit into a mould that maybe I just don’t belong in. By the number I am healthy. BP is good, Heart Rate is goos, Bloods are great. I have no indication that my weight is having a negative impact on me. Except my self image and self esteem. But you know what, maybe I’m OK being a little chubby, makes me harder to kidnap. If we really are only here for one trip, maybe I should just enjoy what I want, when I want, and to hell with Social ideal of what I should look like.

I don’t know, maybe I’m just justifying the means.

Maintain the Rage

Luke Sondergeld

 

Wednesday Weigh In Six

For those astute readers out there you will notice that this post seems remarkably similar to my previous Weigh in day Wednesday Weigh Day. In that series I endeavoured to loose weight by reducing my daily intake of Kilojoules to 5000 per day. After 18 weeks of dieting I had lost roughly 16 kilos, but my depression decided to kick me in the guts and I began over eating, indulging in way too many sweets, and comfort eating almost every meal.

This week was a blow out. I ate take out too often, large starchy meals, and consumed milk and juice like it was water. This has seen the obvious increase in my weight this week. We are trying a different tack, when I can control myself, which is to eat food instead of shakes, but still try and keep the Kilojoules as low as possible.

Now for the scary part, the numbers and pictures:

Goal = >100kg

Start = 144.5kg

Current = 141.6kg

Loss to Date = 2.9kg

Weight To Go = 41.7kg

Wednesday Weigh In Six Front

Wednesday Weigh In Six Front

Wednesday Weigh In Six Side

Wednesday Weigh In Six Side

Not an overly flattering view, but this image, this ever-growing round mass that is my body, is the reason for the extreme weight loss measures that are in place. It is for my children, my future, my health that I need to lose the weight. And oddly enough, I need to do it for me. To improve my mental state, to improve my confidence, to improve my self worth. No longer do I want to be the fat guy at the table, the waste disposal unit, the guy that no one thinks much of because he obviously doesn’t think much of himself. I WILL lose the weight, I WILL keep it off, and I WILL be a healthier person for it.

Maintain the Rage

Luke Sondergeld

 

Wednesday Weigh In Five

For those astute readers out there you will notice that this post seems remarkably similar to my previous Weigh in day Wednesday Weigh Day. In that series I endeavoured to loose weight by reducing my daily intake of Kilojoules to 5000 per day. After 18 weeks of dieting I had lost roughly 16 kilos, but my depression decided to kick me in the guts and I began over eating, indulging in way too many sweets, and comfort eating almost every meal.

This week has seen more stagnation with my weight loss. This has put into question the reason why my Wife and I are serving ourselves with shakes, maybe we should return to a normal Calorie restricting diet.

Now for the scary part, the numbers and pictures:

Goal = >100kg

Start = 144.5kg

Current = 139.5kg

Loss to Date = 5.0kg

Weight To Go = 39.6kg

Wednesday Weigh In Five Front

Wednesday Weigh In Five Front

Wednesday Weigh In Five Side

Wednesday Weigh In Five Side

Not an overly flattering view, but this image, this ever-growing round mass that is my body, is the reason for the extreme weight loss measures that are in place. It is for my children, my future, my health that I need to lose the weight. And oddly enough, I need to do it for me. To improve my mental state, to improve my confidence, to improve my self worth. No longer do I want to be the fat guy at the table, the waste disposal unit, the guy that no one thinks much of because he obviously doesn’t think much of himself. I WILL lose the weight, I WILL keep it off, and I WILL be a healthier person for it.

Maintain the Rage

Luke Sondergeld

 

Wednesday Weigh In Four

For those astute readers out there you will notice that this post seems remarkably similar to my previous Weigh in day Wednesday Weigh Day. In that series I endeavoured to loose weight by reducing my daily intake of Kilojoules to 5000 per day. After 18 weeks of dieting I had lost roughly 16 kilos, but my depression decided to kick me in the guts and I began over eating, indulging in way too many sweets, and comfort eating almost every meal.

This week has seen a stagnation with my weight loss. This is most likely due to taking the weekend off whilst camping, and the continued use of sweets after dinner. It is evident that I will have to be more vigilant with what I shove in my mouth.

Now for the scary part, the numbers and pictures:

Goal = >100kg

Start = 144.5kg

Current = 139.5kg

Loss to Date = 5.0kg

Weight To Go = 39.6kg

Wednesday Weigh In Four Front

Wednesday Weigh In Four Front

Wednesday Weigh In Four Side

Wednesday Weigh In Four Side

Not an overly flattering view, but this image, this ever-growing round mass that is my body, is the reason for the extreme weight loss measures that are in place. It is for my children, my future, my health that I need to lose the weight. And oddly enough, I need to do it for me. To improve my mental state, to improve my confidence, to improve my self worth. No longer do I want to be the fat guy at the table, the waste disposal unit, the guy that no one thinks much of because he obviously doesn’t think much of himself. I WILL lose the weight, I WILL keep it off, and I WILL be a healthier person for it.

Maintain the Rage

Luke Sondergeld

 

Wednesday Weigh In Three

For those astute readers out there you will notice that this post seems remarkably similar to my previous Weigh in day Wednesday Weigh Day. In that series I endeavoured to loose weight by reducing my daily intake of Kilojoules to 5000 per day. After 18 weeks of dieting I had lost roughly 16 kilos, but my depression decided to kick me in the guts and I began over eating, indulging in way too many sweets, and comfort eating almost every meal.

The lowest I managed to reach on my diet during my last attempt was 116kg, I am aiming for less than 100kg. When I started this venture I was 144.5kg. I was a mere 5kg away from my heaviest weight back in 2008. In 2008 I managed to loose the 50kg to get below 100kg so that I could join the Navy. To get the ball rolling on this particular weight loss journey my wife and I are using Meal Replacement shakes and bars. Using the shakes and bars, with a yoghurt for Morning tea and fruit or nuts for Afternoon tea our intake up to that point is 2800kj. We then have a healthy dinner, with meals like beef laksa or steak and low carbThe  vegetable for example, and a frozen yogurt for dessert. Total kilojoule intake for the day was less than 5000kj.

I expected to be constantly hungry while using the shakes but so far its been pretty good. I think that because we are eating every couple of hours, and hydrating in between, your body doesn’t get a chance to really get hungry. I know a lot of readers will be thinking that Meal replacements are dangerous, unsustainable, and can cause massive yoyo weight loss and gain, but we need to kick start the dieting again, to help our mental state. As my wife and I approach our desired weight we will begin weaning off the replacements and onto a normal healthy diet, one that is enjoyable, sustainable, and healthy.

Now for the scary part, the numbers and pictures:

Goal = >100kg

Start = 144.5kg

Current = 139.5kg

Loss to Date = 5.0kg

Weight To Go = 39.6kg

Wednesday Weigh In Three Front

Wednesday Weigh In Three Front

Wednesday Weigh In Three Side

Wednesday Weigh In Three Side

Not an overly flattering view, but this image, this ever-growing round mass that is my body, is the reason for the extreme weight loss measures that are in place. It is for my children, my future, my health that I need to lose the weight. And oddly enough, I need to do it for me. To improve my mental state, to improve my confidence, to improve my self worth. No longer do I want to be the fat guy at the table, the waste disposal unit, the guy that no one thinks much of because he obviously doesn’t think much of himself. I WILL lose the weight, I WILL keep it off, and I WILL be a healthier person for it.

Maintain the Rage

Luke Sondergeld

 

Wednesday Weigh In Two

For those astute readers out there you will notice that this post seems remarkably similar to my previous Weigh in day Wednesday Weigh Day. In that series I endeavoured to loose weight by reducing my daily intake of Kilojoules to 5000 per day. After 18 weeks of dieting I had lost roughly 16 kilos, but my depression decided to kick me in the guts and I began over eating, indulging in way too many sweets, and comfort eating almost every meal.

The lowest I managed to reach on my diet during my last attempt was 116kg, I am aiming for less than 100kg. When I started this venture I was 144.5kg. I was a mere 5kg away from my heaviest weight back in 2008. In 2008 I managed to loose the 50kg to get below 100kg so that I could join the Navy. To get the ball rolling on this particular weight loss journey my wife and I are using Meal Replacement shakes and bars. Using the shakes and bars, with a yoghurt for Morning tea and fruit or nuts for Afternoon tea our intake up to that point is 2800kj. We then have a healthy dinner, with meals like beef laksa or steak and low carbThe  vegetable for example, and a frozen yogurt for dessert. Total kilojoule intake for the day was less than 5000kj.

I expected to be constantly hungry while using the shakes but so far its been pretty good. I think that because we are eating every couple of hours, and hydrating in between, your body doesn’t get a chance to really get hungry. I know a lot of readers will be thinking that Meal replacements are dangerous, unsustainable, and can cause massive yoyo weight loss and gain, but we need to kick start the dieting again, to help our mental state. As my wife and I approach our desired weight we will begin weaning off the replacements and onto a normal healthy diet, one that is enjoyable, sustainable, and healthy.

Now for the scary part, the numbers and pictures:

Goal = >100kg

Start = 144.5kg

Current = 138.1kg

Loss to Date = 6.4kg

Weight To Go = 38.2kg

Weigh In Two Front

Weigh In Two Front

Weigh In Two Side

Weigh In Two Side

Not an overly flattering view, but this image, this ever-growing round mass that is my body, is the reason for the extreme weight loss measures that are in place. It is for my children, my future, my health that I need to lose the weight. And oddly enough, I need to do it for me. To improve my mental state, to improve my confidence, to improve my self worth. No longer do I want to be the fat guy at the table, the waste disposal unit, the guy that no one thinks much of because he obviously doesn’t think much of himself. I WILL lose the weight, I WILL keep it off, and I WILL be a healthier person for it.

Maintain the Rage

Luke Sondergeld

 

Wednesday Weigh In One

For those astute readers out there you will notice that this post seems remarkably similar to my previous Weigh in day Wednesday Weigh Day. In that series I endeavoured to loose weight by reducing my daily intake of Kilojoules to 5000 per day. After 18 weeks of dieting I had lost roughly 16 kilos, but my depression decided to kick me in the guts and I began over eating, indulging in way too many sweets, and comfort eating almost every meal.

The lowest I managed to reach on my diet during my last attempt was 116kg, I am aiming for less than 100kg. Currently I am 144.5kg. I am a mere 5kg away from my heaviest weight back in 2008. In 2008 I managed to loose the 50kg to get below 100kg so that I could join the Navy. To get the ball rolling on this particular weight loss journey my wife and I are using Meal Replacement shakes and bars. Using the shakes and bars, with a yoghurt for Morning tea and fruit or nuts for Afternoon tea our intake up to that point is 2800kj. We then have a healthy dinner, last night was beef laksa for example, and a frozen yogurt for dessert. Total kilojoule intake for the day was less than 5000kj.

I expected to be constantly hungry while using the shakes but so far its been pretty good. I think that because we are eating every couple of hours, and hydrating in between, your body doesn’t get a chance to really get hungry. I know a lot of readers will be thinking that Meal replacements are dangerous, unsustainable, and can cause massive yoyo weight loss and gain, but we need to kick start the dieting again, to help our mental state. As my wife and I approach our desired weight we will begin weaning off the replacements and onto a normal healthy diet, one that is enjoyable, sustainable, and healthy.

Now for the scary part, the numbers and pictures:

Goal = >100kg

Current = 144.5kg

Loss to Date = 0kg

Weight To Go = 44.6kg

Week 1 Front

Week 1 Front

Week 1 Side

Week 1 Side

Not an overly flattering view, but this image, this ever-growing round mass that is my body, is the reason for the extreme weight loss measures that are in place. It is for my children, my future, my health that I need to lose the weight. And oddly enough, I need to do it for me. To improve my mental state, to improve my confidence, to improve my self worth. No longer do I want to be the fat guy at the table, the waste disposal unit, the guy that no one thinks much of because he obviously doesn’t think much of himself. I WILL lose the weight, I WILL keep it off, and I WILL be a healthier person for it.

Maintain the Rage

Luke Sondergeld

 

Rock Bottom

A Doctor and friend of mine once told me that “You are unlikely to change until you reach a particular point in your life, and that point is Rock Bottom, then and only then will you make real change”.  Though I agreed with his sentiment at the time, I had achieved so much without having to hit Rock Bottom that I didn’t completely take on what he said. This week I think I have hit that point. I knew that between my medication, my depression, and my bone idol laziness, I had gained most of the weight I had lost. I didn’t realise that I had actually found more. To date I am 140kg. Last time I was even close to this was 2007/2008 when I decided that I was going to join the Navy, and had to lose 50kg to do it.

My View

My View

I am not proud of how I got to this point. My weekly treat of a cheat meal,  became a more frequent treat throughout the week, to sweet every night, large carbohydrate meals, and generally not taking care of myself. My depression did play a role in this, as I felt the needed to have some sort of joy in my life, and food for me has always been a joy, and at times a crouch. I have rarely received a lot of joy from things such as Salad, Low Carb alternatives, or low fat, which has made dieting difficult. Some keen readers will remember my last attempt at dieting. I had mixed success. I lost over 15kg, which was great, but the way I achieved it was unattainable. I was on an Extremely Low Calorie Diet, I was consuming less then 5000kj a day. Which for a healthy weighted gentleman of my height is too little. If I am going to succeed this time, I will need to attack this in a completely different way.

Nourishment

Nourishment

My medication that is keeping my brain from backflipping on itself includes; Venlafaxine, Lithium, Risperdone, Seroquel, and Mirtazipine. Some of these medications have been known to increase appetite, and some have the unfortunate side effect of weight gain. As much as I would love to firmly point the finger at medication and say “Its the meds making me fat” I know that would be short sighted and naive. But I do need to keep it in mind, it does have the potential to slow the weight loss down, or cause longer then expected plateaus.

Medications

Medications

In 2007/2008, when I decided to join the Navy, I was 149kg. For my appointment to go ahead my weight had to be below 100kg for my BMI to be acceptable. I wasn’t as smart about how to loose the weight as I think I will need to be this time around. I cut ALOT out of my diet, I refused to take any lifts, escalators, or anything similar, I worked out for an hour a day, I ran to the shops for milk and bread,  I would skip breakfast, lunch was generally soup, and dinner was a little as I could handle. I lost 50kg in 12 months. I joined the Navy. But I  cannot lose the weight the same way again. For starters, I had a desk job then, my caloric requirement then is substantially lower than what I need now as a floor Nurse. I cannot exercise the same way as I did then. When I was working out before the Navy I had only ever broken One bone. To date, I have had 13 operations. 3 abdominal wall incisions. 2 knee operations. 4 shoulder operations. This hampers my efforts, it doesn’t stop me from working out, but I have to be smarter about it.

Team Work to make the Dream Work

Team Work to make the Dream Work

So what does this all mean? I am going to restart Wednesday Weigh Day. I am going to devote to getting my arse below 100kg again. I am going to drag myself out and exercise. I am going to stop shovelling food into my face like its going out of fashion. But I need help. I need you the reader to share your healthy recipes. Your work outs. Your motivations. I need you to come not the journey with me. I need the community that we have built to rally together. Together I can, and hopefully if you come on the journey, you can lose the weight too. Let begin a journey together.

Maintain the Rage

Luke Sondergeld

 

Addendum

Alinta here, Luke’s wife, I too will be fully committing to this journey. Part of the reason he is in this mess is I did not commit to it with him the first time around. That stops now. No more enabling.

 

Dear Body

To All Major Organs, Muscle Groups, and Systems,

It’s not all my fault. I am of course referencing the letter in which you wrote to me a little over a fortnight ago. I think it is entirely unfair to lump all of the bad diet choices, demands, and ramifications squarely on my lap. I believe there needs to be some spreading of the blame, namely; the hormone and thought producing Brain, his evil counterpart Eyes, and those perpetually lazy lumps around bones called the Major Muscle Groups.

Firstly, the mastermind behind this whole endeavour, the main cause behind our binges, and most certainly behind the lack of motivation towards exercise. In the letter you wrote to me, I was blamed for the increase in sweet consumption. I am going to start out by saying I am just the end user of a long line actions in the sweet consumption. To start, brain begins with thoughts of either self gratification and the need for a treat, or the need to eat our emotions. Either or, the consumption is triggered by both sides of the same coin, so no matter which side it lands, SWEETS! So as the poor organ that has to digest and make the treasure trove of sweets into some kind of absorbable and useful goop, I simply ask to limit the intake to a more sensible amount.

QQbMu3K

Eyes, you have the wonderful power to trigger saliva, trigger the release of hormones, and even get me excited for the delicious feed in front of us. I do, however, have to ask that you remember my size and portion appropriately. Now I understand when we are all hungry and when it comes time to suss out the fridge it is your job to ascertain what we have and if it is sufficient for us. But in that period of rummaging please remember that I cannot, in fact, eat three wraps, a large serve of pasta, left over taco meat, 750ml of Iced Coffee, and a chocolate, without feeling like an over inflated balloon on the verge of either expelling all of my contents or simply exploding. If isn’t comfortable for me, and could be uncomfortable for many other systems too.

to-have-eyes-bigger-than-your-stomach

Now I am going to pick on the Major Muscle Groups, not because of their role in the overconsumption but because of the role they play in the burning of energy and the constant excuse generating pain you seem dead set on producing. Now, the burning of energy we realise isn’t entirely your prevue, Brain plays a large role in encouraging and spurring you on. However, when it comes to aches, pains, and other inconveniences you are nearly 100% to blame. I cannot sit at a chair without my feet being flat on the floor, otherwise sharp pain running up my shins, standing still for longer then 5 minutes causes back pain, and merely sleeping tends to either cause agony in my shoulder, numbness in my hand, or neck spasms. It would seem that I cannot perform even the simplest of tasks without pain. In order for us to burn energy we need to be able to work harder and get rid of some of these extra layers of fat.

Muscular man picking dumbbell

I propose then that we stop blaming one another and start working together. We need to stop smashing sweets, need to stop filling me up so much, and we need to get off Arse and work out at some point in our lives. I’m not suggesting anything radical, just a couple of changes to extend the life expectancy of us all. Well that’s just my two cents anyway.

Maintain the Rage

The Stomach of Luke Sondergeld

Dear Stomach

Dear Stomach,

It has come to our attention that your desires, drive, and consumption are no longer taking into account the best interest of Body, and by virtue Brain. We have therefore decided to write to you today to cover a few concerns we have and how we may rectify these moving forward. We need to talk about your seemingly unending desire to consume everything that has a sugar content about 5%, your complete disregard for portion sizes, and the concerning nature of the food you choose to consume.

Back to the Start

Back to the Start

The unending desire for you to consume, chocolate, lollies, cake, custard, ice cream, and other sweet treats is nothing shy of unnerving. Prior to this year the consumption of sweet things was a rarity. In fact in recent history you even gave up all sweets for a whole year, drinks, food and all. Then, over the past 18 months you have decided that you will try your level best to force Body into a state of either sugar high, or crushing low. Brain feels that you are forcing Body to behave like a 5 year old without parental supervision. He admits it was fun at the beginning, but that was 30kg ago. Pancreas is in a constant state of shock, and I won’t even mention what Intestines said. We feels, as the collective organs, both vital and not, that the consumption of sugary treats should be exactly that, a treat, and not in fact, a daily occurrence.

We also need to talk about portion sizes. We have recently undertaken diets and meal plans that showed what proper portioning is, and how it is sustainable with a little effort. Even with this knowledge on board, you seem interested in only showing the rest of the world that you can consume not just your portion, but that of everyone else at the table. A large serve of root vegetables, a large sourdough roll, and 14 gyoza dumplings IS NOT ONE SERVE, that’s a meal for at least two, maybe even three. Also, half a bag of chocolate bullets, a litre of ice cream, and one and half litres of chocolate milk is also not a single serve dessert. Thats enough for four people. Even you felt sick after that one, and the pain seemed almost unbearable. Changing portion sizes back to one average adult will stop us from being one and half average adults stuck together. We all therefore request that you stop eating with Eyes and consider what we actually need. The other Organs and Muscles will notify you of the caloric requirements.

My View

My View

Let’s talk about food choices. Brain is aware of what good food choices are, and he has shared that information with you in the interest of stimulating you to make good food choices. However, you seemed set on choosing anything that is full of carbohydrates, fat, or sugar, sometimes even all three, see Bush Doughnuts. All things in moderation should be adopted as the governing idea behind your desire for food. For example, sweets are fine, choose a yoghurt, or a Bulla split, or even a piece of fruit (if you can remember what they are). You can have a small serve of carbohydrates, Muscles appreciates the carbs in moderation, the rest Body doesn’t appreciate it when you decide to eat 3 bowls of pasta then go looking for sweets. Leafy vegetables have been a request from Intestines for a while to help with their work, Skin and Brain are after good fats vs the trans fat you keep requesting, and Heart would appreciate the reduction in cholesterol. You can make good choices, you can have treats from time to time. Currently we have been running on treats all the time and behave and eat sensibly once a week, and it needs to stop.

Nourishment

Nourishment

While we have the opportunity we need to talk about the revenge pain you seem set on delivering. As you know you spent the better part of 10 years trying to escape through Diaphragm and occupy the same space as Oesophagus (Google Hiatus Hernia). To rectify this, Brain decided to engage a surgeon. We know that surgeon blocked your escape route, and tied a knot around your neck (Google Hiatus Hernia Repair and Nissen Fundoplication). This, however, does not give you the right to cause an unbelievable amount of pain in the upper chest, merely to remind everyone that you went through something traumatic. You don’t see Intestine causing pain every time he performs his duties in protest of loosing 12 inches of himself (Google Hemicolectomy, Stoma Creation). We understand that consuming any liquid in large enough volumes seems to satiate you, however we would appreciate this act of defiance to cease entirely.

We understand that this is a lot to take in, and we are requesting a lot from you. We also understand that even while writing this you are sending the signal to eat half a tub of ice cream with chocolate topping with a side of Berry Bliss lollies. We thank you in advance for taking action in regard to the aforementioned. If it is any consolation you are not being lumped with the entire blame for weight gain, Motivation and Effort are in the firing line too, and there needs to be a serious talk with Knees and Shoulders. Until then, we would appreciate the head start that only you can provide.

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 18

This is the Eighteenth week I have been somewhat aware of, and concerned by my weight. The past two weeks have been hard with my Depression taking a bit of a strong hold. As such, I have been comfort eating, punishment eating, and just general being a fatty eating.

Weight at Start: 131.7kg

Weight Today: 120.0kg

Weight Loss this Week: +1.7kg

Total Weight Loss: 11.7kg

Amount till Goal Weight: 25kg

My View

My View

The above photo is the view I have every single day. This image grates on my soul. This image drives me to negative self talk about being lazy, fat, useless, and other unpleasantries. I have zero motivation to come up with recipes and ideas for food that is low cal, I have no interesting starving myself to loose weight, and I don’t have the inclination to actually exercise outside of what I do at work.

Fat Bastard from the Austin Powers franchise actually said it the best, “I fat because I eat, and I eat because I am fat”. I feel trapped in a constant cycle of chocolate, puddings, ice cream, burgers, chips, and all things nice. I know that if I don’t change my life span is being drastically shortened. I know I need to remain fit so I can run and jump and pay with my children. I know I need to loose weight to take the pressure off my fractured back and worn out knees. I know what I have to do, but have no motivation to do it.

I am stuck in a rut, a fat lazy rut.

Maintain the Rage

Luke Sondergeld

2nd Year

Well I thought the First Year went by quickly, it seems as if I blinked and the second has disappeared. I thank everyone for coming on this journey through depression, weight loss, nursing, parenting, and life as a whole. It has meant so much to me that you have decided to come along for the ride.

Second Birthday

 

Firstly, the numbers. In the past twelve months I have written 67 posts, starting with Quoth the Raven and ending with this one. I have written about my success, my stumbles along the road, and the treatments I went through to save me from myself.  I began to share about my struggle with weight, and the steps taken to change the image that was in the mirror before me.  I explored more of my own struggle, ideas behind death and the nursing implications, what it is to father someone who is not your biological child, and a pictorial view of the town I love so much. From these posts, and many more, we can sum up the year with some key numbers;

  • 64,659 Words Total
  • 696 Words per Post (average)
  • 139 Comments
  • 348 Likes
  • 6,288 Views, of which the top five countries were
    1. Australia
    2. United States
    3. Canada
    4. United Kingdom
    5. New Zealand / India

These are just the figures from the Maintain The Rage website and do not account for comments, likes and shares from Facebook, Twitter, LinkedIn, Tumblr, or Reddit.

When I started Maintain the Rage I had the intention of sharing what I had learnt, my tips and tricks, and general advice. I quickly realised that I would immediately be thrown into the Do these five things if you want to be rich, successful, and sexy category. I shifted to sharing about my life, not in an attempt to illicit pity or praise, but to show that you can do all the things you want to do, to juggle the different activities, work, school, family, and life, to show that even if your are struggling, thats ok. I hope that this has been a well received shift and that I have made the right choice. But judging by the reads and conversations with people in comments, direct messaging, and face to face contact, I am going to say it was the right move.

For the future of Maintain the Rage I am going to stay the course, I will continue to share my journey as a Parent of both a 1 year old, a 3 year old, and a 16 year old, my life as a Nurse, my journey through life with my Wife, my Scouting life, and my struggles and successes with depression and anxiety, and the victories and struggles through weight loss.

I thank everyone of you who have come on this journey with my and hope you have enjoyed and taken away something from the posts. I encourage all of you to ask me what you want to hear about, and what part of my life you are curious about. I also encourage you to share this blog with family and friends, not for mere likes or views, but so we can expand the community that Maintain the Rage has and continue to share together.

Thank you again,

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 16

Welcome to the Sixteenth post 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.

This week has had many challenges with my depression and workload, my wife has also been extremely busy with work. I spent most of this week either emotionally eating, making poor choices out of exhaustion and lack of care, or indulging myself in an effort to feel better. This has seen the first increase in weight since this journey started.

Weight at Start: 131.7kg

Weight Today: 118.3kg

Weight Loss this Week: +1.3kg

Total Weight Loss: 13.4kg

Amount till Goal Weight: 23.3kg

lose6zeight

Due to this weeks poor choices I haven’t made any new and amazing recipes to share with everyone, I am endeavouring to make better choices this week as I cannot afford to continue to gain weight and wind up where I started from or worse.

My emotional eating has so far cost me 2.3kg. As I continue to gain weight, instead of doing it, my brain now cycles the negative self talk, with name calling, derogatory comments, and generally making me feel worse, which leads to more bigne eating and poor choices.

I thank every one for their support through this journey, it has been a lot harder than I anticipated, with more lows in mood than I expected. If nothing else it goes to show that I am just human and make mistakes along the way.

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 15

Welcome to the Fifteenth post 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.

This week has had many challenges with my depression and workload, my wife has also been extremely busy with work. I spent most of this week either emotionally eating, making poor choices out of exhaustion and lack of care, or indulging myself in an effort to feel better. This has seen the first increase in weight since this journey started.

Weight at Start: 131.7kg

Weight Today: 117.0kg

Weight Loss this Week: +1.0kg

Total Weight Loss: 14.7kg

Amount till Goal Weight: 22.0kg

Eating Emotions

Eating Emotions

 

Due to this weeks poor choices I haven’t made any new and amazing recipes to share with everyone, instead I will share some of my poor choices from this week and their caloric value;

  • M&M McFlurry – 2678Kj
  • Chocolate Thick shake – 2110Kj
  • Burger and Chips – 4807Kj
  • Donut Pudding – 4087Kj
  • Rum & Raisin Chocolate – 4487Kj
  • Large Cheese Burger Meal – 3727Kj
  • Pizza – 6416Kj
  • Peters Ice cream – 1519Kj

I guess I am lucky that I only gained 1Kg, need to be resilient this week.

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 14

Welcome to the Fourteenth post 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.

This week has had many challenges with my depression and workload, my wife has also been extremely busy with work. This has led to some less than desirable choices of meals and snacks. I am just thankful that despite all of this, I broke even and did not add more weight.

Weight at Start: 131.7kg

Weight Today: 116.0kg

Weight Loss this Week: 0.0kg

Total Weight Loss: 15.7kg

Amount till Goal Weight: 21.0kg

My front and side will obviously have changed very little in a week. You’ll also notice the dip in the right shoulder. Thats the result of four reconstructive style surgeries to increase mobility and use following a fall during my service. At last check up, I have lost 33% capacity compared to a normal fit person my age.

Wednesday Weigh Day 14 - Front

Wednesday Weigh Day 14 – Front

Wednesday Weigh Day 14 - Side

Wednesday Weigh Day 14 – Side

This week I made a light version of a meal I learnt to make back in the Seventh Grade, 1998, Satay Beef. I have made some lighter choices since then, but the recipe remains much the same as it did back then. This recipe is super easy, a great one to teach the children, this is one of the first recipes I taught my son and he still makes it.

Light Satay Beef

Preparation 10 minutes

Cooking 30 minutes

Serves 4

Kilojoule per serve 1750

Ingredients

500g Diced Beef

2 Medium Onions, Halved and Sliced

2 Tbs Crunchy Peanut Butter

1 Tbs Soy Sauce

1 Tbs Curry Powder, more if you want more kick

1 Can Light Coconut Milk

4 Bags Low Cal Noodles

Method

  1. Sauté the onions until soft
  2. Add Beef and brown
  3. Add all remaining ingredients except Noodles
  4. Simmer till sauce reduced to desired consistency
  5. Prepare Noodles as per packet
  6. Serve

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 13

Welcome to the Thirteenth post 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.

Weight at Start: 131.7kg

Weight Today: 116.0kg

Weight Loss this Week: 0.6kg

Total Weight Loss: 15.7kg

Amount till Goal Weight: 21.0kg

My front and side will obviously have changed very little in a week. You’ll also notice the dip in the right shoulder. Thats the result of four reconstructive style surgeries to increase mobility and use following a fall during my service. At last check up, I have lost 33% capacity compared to a normal fit person my age.

Wednesday Weigh Day 13 - Front

Wednesday Weigh Day 13 – Front

Wednesday Weigh Day 13 - Side

Wednesday Weigh Day 13 – Side

This week didn’t see too many new or super amazing Meals that deserve a share, so I thought I would discuss some exceptionally under valued Beef cuts to include in your low Kilojoule meals. Skirt, sometimes referred to as Flank, is a great and inexpensive cut of beef for shredding. Skirt has large stranded muscle fibres that during the life of the beast do little to no work. As such, this cut is great for the slow cooker. Identify which direction the strands are running and cut perpendicular to make the trends the desired length. Then though in the slow cooker on low for 6-8 hours with your favourite flavours, I often use skirt for my Mexican Shredded Beef. Next is Ox Tail, or Osso Bucco, which comes from the tail of a Cow closest to the join with the body, and sometime the Shank is used as well. Oxtail is great for the recipe Osso Bucco, which is a slow cooked tomato based stew. The final under utilised Beef Cut is Beef Cheeks. The Cheeks are a sizeable round cut of beef about the size of a large fist. The Cheeks have just enough rendable fat to make them juicy and tender, the Cheeks also have similar striated fibres like the Flank, but not as large. Cheeks are easy and tasty, simply marinade overnight in the flavour you desire, and throw into your slow cooker for 8 hours. Your local butcher should be able to provide all of these cuts, even if they aren’t on display, just ask at the counter.

Beef Cuts

Beef Cuts

Wednesday Weigh Day 12

Welcome to the Twelfth post 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.

This week I managed to recover from the Easter Binge, and get closer to my goal.

Weight at Start: 131.7kg

Weight Today: 116.6kg

Weight Loss this Week: 1.2kg

Total Weight Loss: 15.1kg

Amount till Goal Weight: 21.6kg

My front and side will obviously have changed very little in a week. This week, being 12 weeks since I began this journey, I decided to have a look at the side by side to see the transformation so far. You’ll also notice the dip in the right shoulder. Thats the result of four reconstructive style surgeries to increase mobility and use following a fall during my service. At last check up, I have lost 33% capacity compared to a normal fit person my age.

 

 

By Far the best, and easiest, Recipe this week was the Satay Beef. This recipe is one I cam up with in my cooking class back in grade 9 (2001). Its one of the first recipes I taught my son, and it is a great little staple for a quick and easy meal.

IMG_4667

Satay Beef

Serves 5

Kilojoules per Serve 1543

Prep time 15 minutes

Cook time 30 Minutes

Ingredients:

750g Diced Beef

3 Brown Onions

750g Frozen Sliced Beans

800g Changs Super Lo Cal Noodles

2 ½ Tbs Peanut Butter

1 ½ Tbs Soy Sauce

2 Tbs Curry Power, adjust for personal taste

1 Cup Water

Method

  1. Prepare the Noodle as per the package.
  2. In a medium high pan sauté the onions till soft.
  3. Add the beef, and cook till browned.
  4. Add remaining ingredients.
  5. Simmer till at desired consistency.
  6. Serve or store for an easy work meal.

 

Wednesday Weigh Day 11

Welcome to the Eleventh 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 over of a month now and have settled into the reduced intake reasonably well.

This week was a bit of a blow out. My wife and I decided to not be cautious over the 4 days of Easter and indulge a little. Enjoy the Chocolate, have our own Passover meal, consume more Hot Cross Buns then I care to remember, and just indulge a little. Subsequently, there were reprucussions.

Weight at Start: 131.7kg

Goal Weight: 95kg

Weight Today: 117.7kg

Weight Loss this Week: +0.7kg

Total Weight Loss: 14.0kg

Amount till Goal Weight: 22.7kg

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 11 - Front

Wednesday Weigh Day 11 – Front

 

Wednesday Weigh Day 11 - Side

Wednesday Weigh Day 11 – Side

This week I thought I would share my Soy and Ginger Beef recipe. It’s an adaptation of a recipe from one our old Diabetic diet boss, when my wife was diagnosed with Gestational Diabetes. I find these recipes a good place to start as they have eliminated most of the carbohydrates and limited the fats, thus lowering the Kilojoules.

VegeNoodles - Soy and Ginger Beef

VegeNoodles – Soy and Ginger Beef

 

Soy and Ginger Beef

Prep time 20 minutes (Plus 1-2 Hours Marinading time)

Cook time 15 mins

Serves 4

Kilojoules per serve 1219

Ingredients:

500g Diced Beef

3 Large Zucchini

2 Large Carrots

Juice of 1 Lemon

1 Tbs Seseme Oil

Marinade:

2 Tsp Lemon Juice

2 Tsp Soy Sauce

1 Clove Garlic (Though I tend to be a bit heavier handed)

1 Tsp Finely grated Ginger (again I tend to be a bit heavier handed)

½ Tsp Five Spice Powder

Optional Extras:

40g Cashews – 255Kj

Handful of Mint – Negligible

Handful Coriander – Negligible

300g Cherry Tomatos – 47Kj

300g Capsicum – 89Kj

Method

  1. Combine the marinade ingredients in a bowl.
  2. Add the Diced Beef, toss thoroughly, cover, and refrigerate for 1-2 Hours
  3. Spiralise, Zoodle, or otherwise make your Zucchini and Carrot tiny Noodles as pictured above.
  4. Add remaining ingredients, including any Optional ingredients. Toss well.
  5. Heat a frypan over a Medium High heat.
  6. Ass Sesame oil to pan. Fry the Beef until cooked through, approximately 10 minutes.
  7. Add Vegetable Noodles to a bowl, add Beef on top.
  8. 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

Wednesday Weigh Day 10

Welcome to the Tenth 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 over of a month now and have settled into the reduced intake reasonably well.

I have found this week that I have been sneaking extra Kilojoules here and there due to boredom, hunger, depression, or simple cravings. This hasn’t hit my weight loss too hard, but I know this isn’t a great habit to continue.

Weight at Start: 131.7kg

Goal Weight: 95kg

Weight Today: 117.0kg

Weight Loss this Week: 0.6kg

Total Weight Loss: 14.7kg

Amount till Goal Weight: 22.0kg

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 10 - Front

Wednesday Weigh Day 10 – Front

Wednesday Weigh Day 10 - Side

Wednesday Weigh Day 10 – Side

This week I thought I would share my Naked Chicken Parmie recipe. I know that many people have a fairly set idea on what a Parmie should contain and how it should be cooked. This recipe serves to simply make a lighter version of the pub classic.

Naked Parmie

Naked Parmie

Naked Chicken Parmie

Prep time 10 minutes

Cook time 30 mins

Serves 4

Kilojoules per serve 946

Ingredients:

4 Large Chicken Thighs

300g Tinned Diced Tomatoes

40g Mozzarella Cheese

Method

  1. Preheat oven to 200 degrees.
  2. Trim the Chicken Thighs of all fat, and place on a Baking Tray.
  3. Divide the Tomatoes over the Chicken Thighs, then cover with the Cheese.
  4. Bake for 25-30 minutes until the Cheese is golden brown and the chicken cooked though.
  5. Serve.

Optional Extras

2 Slices Ham 222Kj per serve

150g Sweet Potato Chips 450Kj per 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

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

Ingredients:

1.5 – 2kg Corned Beef

3 Tbs Molasses

2 Tbs Whole Peppercorns

1 Tbs Cloves

1 Cup Malt Vinegar

Boiling Water to Cover

Method

  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

Ingredients:

400ml Light Milk

1 Tsp Dijon Mustard

40g Flour

30g Butter

Method

  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

Wednesday Weigh Day 8

Welcome to the Eighth 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: 1.1kg

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 8 - Front

Wednesday Weigh Day 8 - Side

Wednesday Weigh Day 8 – Side

This week the standout meal, based on comments on Facebook, and personal feedback, was the Loaded Man Pie. The great thing about this recipe is that you can add or remove things as you desire. The base of the Man Pie itself is just the eggs and ricotta, other than that it’s all flavour and filling. Be Creative!

Loaded Man Pie

Loaded Man Pie

Loaded Man Pie

Serves 10

Kilojoules per Serve 1123

Prep time 25 minutes

Cook time 45 – 60 Minutes

Ingredients:

20 Eggs

2 Onions finely diced

750g Light Ricotta

800g Diced Pumpkin, Peeled

250g Diced Ham

2 Diced Capsicums

280g Baby Spinach, Wilted and Cooled

350g Diced Mushroom, Cooked and Cooled

10 Cloves Garlic

Method

  1. Preheat oven to 200 degrees celsius.
  2. Combine the Eggs and Ricotta in a large bowl.
  3. Add all remaining ingredients and mix well.
  4. Add mixture to a large, greased or lined, baking dish. The baking dish should be ceramic or glass to ensure even cooking.
  5. Place in oven for 45-60 minutes, until golden brown on top, no giggly bits, and a metal skewer can be inserted in the middle with no egg coming back on it.
  6. Divide and Serve.

The recipe above is for a Quiche, though there was a discussion many many moons ago about how Men don’t eat Quiches and Salads, so in our household they became Man Pies. Times have softened the stance on salad, mainly due to ever expanding waistlines, but it is still to this day called Man Pie here at The Hearth.

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

Wednesday Weigh Day 7

Welcome to the Seventh 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. I have been on the 5000Kj goal for a little over a fortnight now and have settled into the reduced intake reasonably well.

Weight at Start: 131.7kg

Goal Weight: 95kg

Weight Today: 118.7kg

Weight Loss this Week: 0.4kg

Total Weight Loss: 13.0kg

Amount till Goal Weight: 23.7kg

This week has been a bit of a holding pattern as far as food goes and also inability to take some snap shots. With work being busy, and University assignments and Residential School filling my timetable, and my wife having Parent Teacher interviews till 1900 at night. As such most of our food has been tried and true recipes like Chicken Fried “Rice”, Man Pie, Steak and Veg, or Chicken and Salad.

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

Wednesday Weigh Day 6

Welcome to the Sixth 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. I have been on the 5000Kj goal for a little over a week now and have settled into the reduced intake reasonably well.

Weight at Start: 131.7kg

Goal Weight: 95kg

Weight Today: 119.1kg

Weight Loss this Week: 1.6kg

Total Weight Loss: 12.6kg

Amount till Goal Weight: 24.1kg

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 6 Front

Wednesday Weigh Day 6 Front

Wednesday Weigh Day 6 Side

Wednesday Weigh Day 6 Side

This week the standout meal, based on comments on Facebook, and personal feedback, was the Mexican Chilli Bowls.

Mexican Chilli Bowl

Mexican Chilli Bowls

Serves 4

Kilojoules per Serve 1264

Prep time 10 minutes

Cook time 30 Minutes

Ingredients:

500g Beef Mince

1 Brown Onion

1 Red Onion

100g Corn Kernals

2 Large Tomatos

500g Lettuce or Leafy Greens

2 Tbs Ground Cumin

1 Tbs Smoked Paprika

1 Tsp Chilli Powder, or more to taste

2 Tsp Onion Powder

2 Tsp Garlic Powder

1 Bunch Corriander

½ Cup of Water

OPTIONAL/SUBSTITUTES

1 Cup Cannellini Beans for 256Kj per Serve

Dollop of Light Sour Cream for 235Kj per Serve

Method

  1. Warm a large frying pan on a medium high heat.
  2. Add Brown Onion and fry until transparent.
  3. Add Beef and stir until brown.
  4. In the mean time add leafy greens to a bowl and mix together the Corn, Red Onion, Coriander, and Tomato. Place on top of leafy greens.
  5. Once the Beef is browned add the remaining Spices stirring for about a minute, add the Water to dissolve the spices.
  6. Once water has evaporated and you are left with just a small amount surrounding the beef serve on the Leafy Greens.
  7. Enjoy

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

Wednesday Weigh Day 5

Welcome to the Fifth 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. I have been on the 5000Kj goal for 3 days of this week, the first half of the week I was still at 6000Kj per day.

Weight at Start: 131.7kg

Goal Weight: 95kg

Weight Today: 120.7kg

Weight Loss this Week: 1.3kg

Total Weight Loss: 11.0kg

Amount till Goal Weight: 25.7kg

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.

Wednesday Weigh Day 5 Front

Wednesday Weigh Day 5 Front

Wednesday Weigh Day 5 Side

Wednesday Weigh Day 5 Side

This week there standout meal, based on comments on Facebook, and personal feedback, was the Chicken Fried “Rice”.

Chicken Fried "Rice" 

Chicken Fried “Rice”

Chicken Fried “Rice”

Serves 4

Kilojoules per Serve 1479

Prep time 10 minutes

Cook time 20 Minutes

Ingredients:

500g Chicken Thighs, Dices

1kg Cauliflower Rice, made or store bought

250g Frozen Peas

250g Ham, diced

2 Tbs Soy Sauce

1 Tbs Mirin

1 Tbs Sriracha Hot Sauce

½ Tbs Garlic Powder

½ Tbs Onion Powder

½ Tbs Ginger Powder

1 Tbs Sesame Oil

OPTIONAL/SUBSTITUTES

250g Corn, for 244Kj per serve

250g Prawns, 232Kj per serve

250g Snow Peas, for 99Kj per serve

250g Capsicum, for 75Kj per Serve

10 Spring Onion, for 49Kj per serve

Method

  1. Add oil to pan, turn the pan to the hottest setting your stovetop allows.
  2. Cover the Chicken in the Garlic, Ginger, and Onion powders.
  3. Once Heated, add the covered Chicken to the pan, cook till golden.
  4. Add the Ham and fry for 2-3 minutes.
  5. Add all vegetables and fry for 2-3 minutes.
  6. Add the Cauliflower Rice and Sauces, fry for 5 minutes, until there is moisture in the bottom of the pan.
  7. Serve with Shallots, if using, or Fried Onion.
  8. Enjoy

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

Wednesday Weigh Day 4

Welcome to the Fourth of a new 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 6000Kj.

Weight at Start: 131.7kg

Weight Today: 122.0kg

Weight Loss this Week: 1.6kg

Total Weight Loss: 9.7kg

Amount till Goal Weight: 27.0kg

My front and side will obviously have changed very little in a week. If you want to see the biggest change I encourage you to look at Week 1, then look back at these pictures.

Wednesday Weigh Day 4 - Front

Wednesday Weigh Day 4 – Front

Wednesday Weigh Day 4 - Side

Wednesday Weigh Day 4 – Side

This week there standout meal, based on comments on Facebook, and personal feedback, was the Lighter Shepherds Pie, I have also included our lunch for this week which was Man Pie and Salad.


Lighter Shepherds Pie

Lighter Shepherds Pie

 

Lighter Shepherds Pie

Serves 4

Kilojoules per Serve 1933

Prep time 25 minutes

Cook time 60 Minutes

Ingredients:

500g Beef Mince

400g Tin Tomatos

2Tbs Worcestershire Sauce

6 Cloves Garlic diced, can add less or more to taste

2Tsp Olive Oil

2 Cups Beef Stock

1 Medium Brown Onion Diced, about 100g

3 Medium Carrots diced, about 150g

125g Frozen Corn

250g Frozen Peas

375g Light Ricotta

750g Caulirice

Method

  1. Preheat oven to 200 degrees celsius.
  2. Heat a medium saucepan to medium high with the Olive Oil. Place the Onion, Carrot, and Garlic into the saucepan, and sauté until soft.
  3. Add the beef mince and cook till browned.
  4. Add the tomatoes, stock, and Worcestershire sauce and bring to the simmer.
  5. Add the Peas and Corn, and simmer till sauce reduced to slightly wetter then desired consistency.
  6. Mix the Caulirice and Ricotta together.
  7. Serve out the Mince mixture into individual oven proof bowls.
  8. Layer on the Caulirice mixture to create a ‘crust’.
  9. Place in oven for 30 minutes or until top is golden.
  10. Serve.
Man Pie with Salad

Man Pie with Salad

Man Pie with Salad

Serves 10

Kilojoules per Serve 1089

Prep time 25 minutes

Cook time 45 Minutes

Ingredients:

2 Medium Zucchini grated

12 Eggs

2 Cups Self Raising Flour

2 Onions finely diced

150g Bacon or Ham

280g Baby Spinach, wilted and cooled

375g Light Ricotta

WHATEVER SIDE SALAD YOU WANT – Not included in Kilojoule amount

Method

  1. Preheat oven to 200 degrees celsius.
  2. Combine the Eggs and Ricotta in a large bowl.
  3. Add the Zucchini, Onion, Ham or Bacon, and Cooled Baby Spinach, and stir to combine.
  4. Add the Flour and mix until well combined.
  5. Add mixture to a large, greased or lined, baking dish. The baking dish should be ceramic or glass to ensure even cooking.
  6. Place in oven for 30 minutes.
  7. Divide and Serve.

The recipe above is for a Quiche, though there was a discussion many many moons ago about how Men don’t eat Quiches and Salads, so in our household they became Man Pies. Times have softened the stance on salad, mainly due to ever expanding waistlines, but it is still to this day called Man Pie here at The Hearth.

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

Wednesday Weigh Day 3

Welcome to the Third of a new 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 6000Kj.

Weight at Start: 131.7kg

Weight Today: 123.6kg

Weight Loss this Week: 1.3kg

Total Weight Loss: 8.1kg

Amount till Goal Weight: 28.6kg

My front and side will obviously have changed very little in a week. If you want to see the biggest change I encourage you to look at Week 1, then look back at these pictures.

Front View Week 3

Front View Week 3

Side View Week 3

Side View Week 3

This week there standout meal, based on comments on Facebook, and personal feedback was the Chicken Bolognese with Zucchini Spaghetti.

Chicken Bolognese with Zucchini Spaghetti

Chicken Bolognese with Zucchini Spaghetti

Chicken Bolognese with Zucchini Spaghetti

Serves 4

Kilojoules per Serve 1142

Prep time 25 minutes

Cook time 60 Minutes

Ingredients:

500g Chicken Mince, the leaner the better

400g Tin Tomatos

120g Tin Tomato Paste

1Tbs Worcestershire Sauce

2Tbs Italian Herbs

6 Cloves Garlic, can add less or more to taste

2Tsp Olive Oil

***Optional*** 2Tsp Chilli Flakes

2 Medium Capsicums Diced, about 300g total

1 Medium Brown Onion Diced, about 100g

4 Medium Zucchinis Spiralised, Spaghettified, Noodlefied, you end up using one for each person

Method

  1. Place the Zucchini in a fine sieve, add salt and pepper to taste, and allow to drain until serve.
  2. In a medium pot, on a medium high heat, add the Olive Oil. Once Heated add Chicken Mince.
  3. Brown Chicken Mince, then add Garlic, Onion and Capsicum and cook still soft.
  4. Add Tomato Paste, and stir through for 2 minutes. Add the Tinned Tomatoes, Herbs, Worcestershire Sauce, and Chilli if using. I find adding a tin full or two of water helpful at this point if you are going to simmer for longer then about 30 minutes.
  5. Turn stove down to Medium-Low, just enough to maintain a simmer. Cook for at least 30 minutes, longer if you desire, until a thick sauce consistency is reached.
  6. Add the drained Zucchini to a bowl, ladle the sauce on top, if you have some spare Kilojoules for the day you could add some grated parmesan at this point.
  7. Serve.

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 2

Welcome to the second of a new 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. From now the daily goal will no longer be 7000Kj, but 6000Kj, in consultation with my Nutritionist.

Weight at Start: 131.7kg

Weight Today: 124.9kg

Weight Loss this Week: 1.3kg

Total Weight Loss: 6.8kg

Amount till Goal Weight: 29.9kg

My front and side will obviously have changed very little in a week. You’ll also notice the dip in the right shoulder. Thats the result of four reconstructive style surgeries to increase mobility and use following a fall during my service. At last check up, I have lost 33% capacity compared to a normal fit person my age.

Side View Week 2

Side View Week 2

Front View Week 2

Front View Week 2

This week I think there was two stand out meals; the Chicken Laksa, and the Honey Soy Beef with Green Vegetable Stir Fry. The Recipes for both are below, as always these recipes are my own, but feel free to share.

Chicken Laksa

Chicken Laksa

Chicken Laksa

Serves 4

Kilojoules per Serve 1166

Prep time 15 minutes

Cook time 25 Minutes

Ingredients:

500g Chicken Thighs, Trimmed and cut into bite sized pieces

1Tbs of Red Curry Paste, I use the Mae Ploy variety

50g Fresh Ginger

6 Cloves Garlic

4 Cups Vegetable Stock

4 Good Stalks of Lemon Grass, cut into 5 cm lengths

Lite Coconut Milk, Pandaroo had the least Kilojoules

240g Bean Sprouts

150g Capsicum, cut into bit strips

250g Snow Peas

800g Super Low Cal Ribbon Noodles, Changs brand is the one I use

Method

  1. In a food processor or blender, add the Ginger, Garlic, Lemon Grass, and Curry Paste. Blend into a paste.
  2. Add the paste and stock into a pot, bring to the boil, boil for 20 mins.
  3. Cook the chicken in a pan until golden brown, and cooked through.
  4. Rinse the Ribbon Noodles for 1 minutes, add to a bowl and cover with boiling water for 10 minutes.
  5. Take the soup base, strain it through a Nut Bag or Fine Sieve into a bowl or other vessel.
  6. Return the Soup Base to the pot, add the Coconut Milk, simmer for 5 minutes.
  7. Add the Noodles and Vegetables to individual serving bowls.
  8. Pour over the soup.
  9. Serve.
Honey Soy Beef with Green Vegetable Stir Fry

Honey Soy Beef with Green Vegetable Stir Fry

Honey Soy Beef with Green Vegetable Stir Fry

Serves 3

Kilojoules per Serve 1420

Prep time 15 minutes

Cook time 25 Minutes

Ingredients:

500g Diced Beef

1Tbs Soy Sauce

1 ½Tbs Honey

1Tbs Sesame Seeds

1Tbs Sesame Oil

3 Cups Baby Spinach

450g Broccoli, cut into small florets

450g Frozen cut Green Beans

Method

  1. Add the Steak, Soy Sauce, Honey, Sesame Seeds, and Sesame Oil to a bowl. Mix Well and marinade overnight.
  2. Remove the Steak from the refrigerator and allow to come to room temperature.
  3. On a high heat cook the Beef until done, approximately 10 minutes
  4. While the Beef is cooking, add the Broccoli to a Medium High pan with a dash of Olive Oil.
  5. After 5 Minutes add the Beans and Spinach.
  6. Cook Until the Spinach is Wilted and the Beans are cooked.
  7. Serve in a bowl with the Stir Fry on the Bottom and the Beef on top.

 

Maintain the Rage

Luke Sondergeld

Enjoying a Salad

I am most certainly not a salad loving gentleman. I am most definitely a self confessed carnivore. The dieting that my wife and I have embarked on has seen a rapid increase in the consumption of lettuce, baby spinach, and other leafy healthy things. I have been consuming these things begrudgingly, knowing that I can eat 3 cups of lettuce for 75Kj. I am endeavouring to come up with ways to enjoy a salad, or least make it more palatable.

My Beef and Wombok Salad

My Beef and Wombok Salad

Dressings

This can be a little tricky on a low calorie diet as most dressings either have a large amount of added sugar like the dessing in the above image, or are fat based in the case of aioli or ranch dressing. I have needed to be a little cunning and utilise some strong or pleasant flavours to use as a dressing. On a leafy salad that has little flavour of its own I have been using Balsamic Vinegar; it offers a great taste, you don’t require a large amount of it, and it is really low in Kilojoules, only 30Kj for a tablespoon. Other alternatives include, lime and lemon juice, which I utilised on my salad with the pulled beef, pictured below.

If you want the creamy texture of a ranch or similar but don’t want the large amount of Kilojoules to go with it the light sour cream where one tablespoon is 242Kj, is better than the 626Kj for a Ranch.

Don’t be afraid to experiment, it can make eating a salad an almost enjoyable experience.

Mexican Pulled Beef with Crisp Salad

Mexican Pulled Beef with Crisp Salad

Composition

Not all salads need to be three cups of Lettuce with some crunchy bits added to it. A salad can be, as pictured above, a collection of salad vegetables tossed together. 150g of the above pictured salad was a grand total of 190Kj, throw some leafy stuff in there because you should as you would be hard pressed to break 200Kj, plenty of space for that sirloin steak you’ve been eyeing off.

Your salad may include avocado, celery, roasted vegetables, or whatever else may tickle your fancy. The idea of a salad, or at least from what I can tell, is to fill you up so you don’t notice that you are consuming ⅓ of the steak you used to, or to fill the empty void left on your place that until very recently was filled with chips or something else with a reasonable amount of flavour.

Be Creative with the Salad

Be Creative with the Salad

Be Creative

As I have been hinting towards this whole post, don’t let the normal constraints or ideas of a salad stop you from creating a salad. You want some added crunch or body, throw some cashews in there. You want some creaminess, add some yoghurt, light sour cream, or ricotta. Acid can be easy added with a vinegar or citrus. Change up the roughage by adding rocket, kale, baby spinach, bok choi, or even watercress. A salad also doesn’t have to be completely cold, add some roasted pumpkin or sweet potato to your leafy greens.

I will continue to share my creations on my Facebook Account, with my Weight Loss Album. There will also be my Wednesday Weigh Day where I will share my favourite  recipe from the week.

Maintain the Rage

Luke Sondergeld

Wednesday Weigh Day 1

Welcome to the First of a new 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.

Weight at Start: 131.7kg

Weight Today: 126.2kg

Weight Loss this Week: 5.5kg

Total Weight Loss: 5.5kg

Amount till Goal Weight: 31.2kg

Week One Front

Week One Front

Week One Side

Week One Side

My front and side will obviously have changed very little in a week. You’ll also notice the dip in the right shoulder. Thats the result of four reconstructive style surgeries to increase mobility and use following a fall during my service. At last check up, I have lost 33% capacity compared to a normal fit person my age.

Mexican Pulled Beef with Crisp Salad

Mexican Pulled Beef with Crisp Salad

By Far the best Recipe this week was the Mexican Pulled Beef with Crisp Salad. We had it as a family on Monday night and it was to die for, then we had our close friends, read extended family, come over Tuesday and we had it again and there wasn’t a scrap on a plate anywhere.

Mexican Pulled Beef with Crisp Salad

Serves 6

Kilojoules per Serve 1857

Prep time 15 minutes

Cook time 8 hours

Ingredients:

900g Skirt Steak

3 Capsicums

2 Red Onions

6 Tomatos

3 Avocado

300g Mixed Salad Leaves

3 Limes

2 Cans of your favourite beans, Drained and Rinsed e.g. Black, Kidney, Pinto.

1tbs Ground Cumin

½tbs Smoked Paprika

½tbs Ground Coriander

1tsp Onion Powder

1tsp Garlic Powder

1tsp Chilli Powder (More if you like it hotter)

Sour Cream

Method

  1. Combine all the spices in a small bowl. Pat dry the Skirt Steak with paper towel. Apply the spices to the entire surface of the Skirt Steak.
  2. Place the coated Skirt Steak in a slow cooker on low.
  3. Squeeze the juice of 2 of the Limes into the slow cooker.
  4. After 4 hours, turn the Skirt Steak over and add the two cans of Beans.
  5. Dice the vegetables and combine a bowl, except the Avocado. Squeeze the juice of the remaining Lime over the salad.
  6. Slice the Avocado for serving.
  7. Serve on a plate as shown above, dress salad with Sour Cream

 

Weight Loss

For those of you who haven’t seen my post on Facebook this week, I am Fat. I would love to sugar coat it, but I am afraid I would eat that too. I am sick of being fat. I am sick of being short of breath when I bend over. I am sick of sweating profusely at the slightest effort. But most of all, my chances of being taken away from my children prematurely is becoming too high.

IMG_5534

My weight has always been an issue for as long as I can remember. I have never been what could be called a small lad. Whether due to inactivity, genes, diet or otherwise I always carried a little extra. In the past 10 years I have had varying degrees of success and failure with my weight. January 2008 I was 149kg. It was the heaviest I had ever been. I was disgusted in myself but had no real incentive to change. That is until I decided to join the Navy. I knew that I would have to lose 50kg in 12 months for them to accept my application. I began to restrict my intake, but not in any meaningful way, just halving everything I used to eat. I also added at least 30 minutes of exercise a day. It wasn’t anything fancy, just step up on a homemade step and weights using the heaviest thing I could find around the home. It worked, some how, I lost enough to join, I was still around 100kg, but it was the lowest I had been in a while. During my first six months of being in the Navy I lost more weight and hovered 2-3 kilos either side of 95kg. I found pretty quickly that if I continued to eat reasonably sensibly I could maintain 95kg reasonably easily.

The photos above are all of me at or around 95 kg. Unfortunately due to surgical procedures, recoveries, and depression my weight didn’t always stay at 95kg. I can think of 5 different occasions since 2009 that my weight has gone from 95kg to 120kg+ and back again. Sometimes it took a change in diet to bring back the weight, other times I lost the weight because of the intensity of work, but I have found recently that it is harder to accomplish. Randomly and without direction, changing my diet was not the answer, finding time to exercise, and the persuasion, was difficult. So this time I employed the help of a dietician. I have seen their methods through work, and I knew that my diet was going to be the hardest thing to sort out. So after a snappy referral from my GP I was underway.

why-you-need-a-dietician

The only thing I was apprehensive about talking to the dietician about was the concept of Lite, Diet, or other similar labels. Whenever I see these labels I just think “Chemical S**tstorm”. I was concerned that they would just force the idea of diet and lite products. I was relieved when the dietician did not go down this path. We had a discussion about my current eating habits, like and dislikes, allergies, and goals. The dietician formulated a plan that began with a daily limit of 7000Kj, which is too restrictive when you think the recommended Australian intake is 8700Kj. We then divided the daily amount into three meals of 1900Kj and two snacks of 600Kj, for those astute mathematicians out there yes that does only equate to 6900Kj. We then discussed foods for different times of day, thankfully the dietician didn’t eliminate any foods, just suggested either alternatives or self control. So with a plan under my belt and a new app to help guide me, Easy Diet Diary, I went home and started to come up with menu items for various parts of the day that were easy, healthy, and suited the Kilojoule restriction. I am still working out the best way to stay full after a meal. Some meals easily last the 4-5 hours between meals, others don’t seem to make it half way to where you could sensibly have a snack. The other hurdle to overcome is work. Though I get meal breaks they aren’t necessarily at the same time, and with shifts like Night Duty where there is an almost 12 hour gap between meals there needs to be a substantial meal leading into, and a decent snack in the middle. It will take time to perfect but I am confident I can get it to work for me.

IMG_8576

From my meeting with the dietician I did get a body scan. This calculates your weight, your muscle mass, bone weight, and fat weight. It is to be taken with a grain of salt though as it is a fancy scale with some BioElectrical Impedance sensors on them. But it gives you a guide to work from, and shows the changes as you continue on the journey. Below is the print out from my scan. The long and short of below is I weighed 131.7kg, 47kg is Skeletal Muscles, and 49.4kg is just hard up Fat. Of that fat I am carrying a lot of Visceral Fat, more than twice what is recommended. Visceral Fat is the deep abdominal fat that covers your organs. It is tricky to reduce and can be dangerous if there is too much of it. I need to reduce my overall fat amount, and I DEFINITELY need to reduce my visceral fat amount.

IMG_1547

And that brings us to where we are now, and the way forward. The plan is to continue on the 7000Kj restriction until my dietician tells me otherwise, weekly home weighs on Wednesday with an updated mug shot, and a new post every Wednesday with the Weight, Photos, updated scans, and Meals that worked and Meals that didn’t work through the week so that others who want to start their own Journey can. You can continue to follow the journey here at Maintain The Rage via the Weight Loss Category page, or following the Weight Loss Album on Facebook.

To get the ball rolling the picture above is my starting point. It doesn’t seem that bad from the photos but there is a lot of fat on there that could be gone. By publicly showing these images I hope to stay accountable and stay on track. I thank all of you in advance for your support in this venture. If anyone has a favourite or go to low Kilojoule meal, that doesn’t have seafood or walnuts in them, feel free to share them on any of the Weight Loss posts, or send them to me directly using the Connect page.

Maintain the Rage

Luke Sondergeld