Archive | 2016

VLOG002 – How To Install A NATO Watch Strap – 22mm AVI-8

NATO straps are super in at the moment, here’s a video on how to install a NATO watch strap – specifically on a 22mm lug AVI-8 Hawker Harrier II watch.

How To Install A NATO Watch Strap

The watch is an AVI-8 Hawker Harrier II my wife bought my for my birthday <3 - https://amzn.to/2h1xmvb

And the strap is an olive (military) green NATO strap with black hardware to match the face, 22mm for the AVI-8 watch – https://amzn.to/2gUXTeM

Camera used: Canon PowerShot G7 X – https://amzn.to/2gMBMKh

Remember to Subscribe!

Tags: , , , , , , , , , ,

Continue Reading · 8 Comments · VLOG

WildFit Challenge – Week 9 & 10 – Yah Still Spring

Nothing much to report here really, still in deep spring on the WildFit Challenge, still avoiding all middle vegetables (including carrots, red peppers, root vegetables, sweet potato etc).

It’s getting easier as time goes on, and we quite enjoy it. It makes grocery shopping really easy, cooking is simpler and less messy (no sticky sugar residue anywhere) and washing up is really easy (fringe benefits of eating like this haha).

It may seem a little more costly at first as you have to buy some new stuff (Aminos, organic balsamic, good oils etc) but after that, it’s pretty much cheaper all the time with very little eating out (Expensive!) and no snacking, junk food or cakes (really Expensive!).

Week 9

We still regularly eat out (At least one a week) and always at Nando’s haha, safest place in the mall. Whole chicken, plain flavour, 4 grilled veges with no carrots.

Liam can eat a whole quarter chicken by himself now (taken off the bone of course).

Liam at Nando's




And then after that he can polish off a whole bowl of peri fries, what a beast. And sometimes he’ll ask for some ‘trees’ too (aka Broccoli).

We did manage to find somewhere else to eat out finally haha, Opika in 1 Utama – an organic market and restaurant. They have some great gluten-free cakes too and the food is really nice and reasonably priced.

Opika 1 Utama

They were really cool too, I messed up my order as I thought it came with sweet potato mash, but I read it wrongly, it was actually sweet basil and potato mash – but they were super cool and changed out the potatoes for me to sweet potatoes with no charge and no fuss.

Opika - 1 Utama - Meatballs

It was delicious, and on diet (if you’re in summer, which I wasn’t but hey you gotta have some leeway).

And yah, we folded and had some cake to feed our Candida haha. It was incredibly delicious and mostly guilt free (gluten and dairy free).

Opika - 1 Utama - Coconut Cake




Really nice cake!

Week 10

Nando’s again of course haha, here’s our full order (plus 2 bottles of water).

Nandos Again!

It’s actually pretty easy to eat clean at Nandos, it’s a tasting and satisfying meal, totally on diet with no guilt! And for the portion sizes, pretty decently priced.

I find myself constantly judging people in Nandos now though, with 1/4 chicken, double carbs (chips and rice) and no veges in sight. It’s a healthy place to eat only if you choose it to be, otherwise, it can be just as bad as anywhere else – it comes down the choices YOU personally make each day and each and every meal.

I was starting to show real signs up weight loss and was able to wear old clothes I haven’t worn in 4-5 years (that were tight then) and have them be pretty loose.

Wearing Old Clothes

Time to start shopping for some new stuff I reckon!




Week 9 & 10 Summary

So yah, not too hard really, still having delicious meals, bitter green smoothies each morning (about 32oz or 1L each) and not going hungry ever.

I’m keeping up some moderate excercise with Couch to 5k and doing some push-ups too, to build my upper body strength, core and give me some toning.

We will keep going in deep spring as it’s working well, we feel very focused, very energetic and are doing great. Up to date I’ve lost about 12kg (around 26lbs) on WildFit and in total since June I’ve lost around 20kg (around 44lbs) including losing around 5% body fat (still a long way to go with that one haha).

To summarise:

– Drink more water (at least 6-8 large glasses a day)
– Drink the Alkagizer Prime every day (no fruits)
– Add an EXTRA portion of vegetables at every meal
– Continue removing refined sugars
– Continue removing all grains (rice, wheat etc) and white potato
– Continue removing dairy (and all byproducts)
– Continue to remove Food additives, Nicotine, Alcohol and Caffeine
– Continue to Remove fruits, sweet vegetables, beans and honey

Food wise, no changes, remember the tips if you are struggling with the switch and energy (more good fats, plenty of salt etc) and keep on in WildFit Spring!

All my WildFit posts are here:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 6 – Entering Ketosis AKA Spring
WildFit Challenge – Week 7 & 8 – Staying In Spring
WildFit Challenge – Week 11 & 12 – A Small Break

Tags: , , , , , , , , , , , , , ,

Continue Reading · 1 Comment · WildFit

VLOG001 – Easy Paleo Mayonnaise Recipe (Whole30 Compliant)

I started Vlogging (yay) and here’s my first video an easy Paleo Mayonnaise recipe which is also Whole30 compliant and of course SUGAR FREE.

Easy Paleo Mayonnaise Recipe




WildFit has changed me so much (totally changed our lives in fact) and I had a bit of a milestone today – I managed to buy a pair of Uniqlo jeans – which means I no longer have to wear ‘fat man’ clothes (which my wife calls choosing between ugly shirt A or ugly shirt B) and I can wear things I want to wear as I can fit in regular sizes on normal shops now – so I’m SUPER happy about that.

Anyway, I decided to try something else new as well, which is vlogging – many people asked about how to make Mayonnaise so that’s my first video, if you are interested in this kinda thing and more WildFit/Paleo/Whole30 compliant tips and recipes (nut butter, pickles, pancakes, deep fried oysters etc) tune in.

Here’s the video:




I’ll also be vlogging about other random other stuff as I’ll just be recording my life with my family and what I get up to (so expect to see some Liam too).

So please subscribe, share the videos if you find them useful and give me feedback!

If you have any questions, ask them below or on the video.

Here are my WildFit posts:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 6 – Entering Ketosis AKA Spring
WildFit Challenge – Week 7 & 8 – Staying In Spring
WildFit Challenge – Week 9 & 10 – Yah Still Spring
WildFit Challenge – Week 11 & 12 – A Small Break

And remember to subscribe to my VLOG: https://bit.ly/2h7PmVu

Tags: , , , , , , , , , ,

Continue Reading · 2 Comments · Food/Eating, Paleo, VLOG, WildFit

WildFit Challenge – Week 7 & 8 – Staying In Spring

Into WildFit Challenge week 7 we go (and week 8 really as they are pretty much the same). Honestly being in Spring gets easier and easier and week 7 is significantly better than week 6 (which is by FAR the hardest week of all) and then 8 is better than 7 and so on.

So yeah, things were going well – during week 7 I was down to about 119kg which is around 6kg down from the start of WildFit when I was 125kg.

Week 7

Spring is actually not too difficult, especially for us as we both enjoy cooking, we have the equipment, the tools and the skills to cook tasty food within the constraints of Spring.

The only really danger in Spring is boredom, I don’t really feel hungry, my energy is stabilised and I find eating much more salt helps (ketosis is diuretic and fat stores a lot of water and mineral content) so 3-5 grams a day is good (high quality pink Himalayan salt or unprocessed sea salt).

We had some amazing meals nevertheless.

Paleo Ikan Bakar (yes you can find chili boh and sambal with no sugar).

Paleo Ikan Bakar




Served with cauliflower and broccoli rice of course (our go-to for Asian food).

Yah I was in a spicy, Asian food mood haha – one of my favourites – Petai Prawns!

Paleo Petai Prawns

We also found a great and completely compliant place to eat out – Chimichurri Jaya One. They have 2 really nice dressings without sugar and you can assemble your meal to be completely spring/paleo compliant.

Chimichurri Jaya One

More Asian food haha, this is something we have every week now seen as though we shop at NSK every Sunday night we grab a lovely fresh Siakap and steam it or oven bake it with ginger, garlic, chilis and some coconut aminos or Bragg’s aminos.

Paleo Steamed Fish

Week 8




We had another go at eating out at a place called Goodness Greens Cafe in TTDI, not even gonna talk about that as I had a bad experience and won’t be going back. Basically, a place that’s pretending to be healthy-ish – but really isn’t and has NO Dressings on the menu without some form of sugar (apart from plain olive oil, which I ended up having to have).

Bah Kuh Teh with konyaku noodles. If you have noodle cravings, these will be your saviour. In the US they sold as Miracle noodles or something like that, basically carb free, zero calorie noodles. 97% water and some undigestible fibre.

BKT with Konyaku Noodles.jpg

There’s no real secret to this phase, or staying in Spring other than to keep yourself fed well, make the effort to shop – learn to cook better and be creative.

Google whatever you want to eat + Paleo and then adapt it to fit in Spring.

Honestly don’t have a whole lot of meal pictures after this point as it stopped being a novelty and just started being how we eat every day, we don’t feel hungry, we have amazing energy, we sleep great and even when we don’t sleep that long we don’t feel tired all day.

Cravings are 99% gone (the odd devil conversation does pop-up now and then).

Pretty amazing really.

Buying some Ketostix – Ketone Measurement Sticks

This is also the stage when you want to know if you are entering Ketosis. So I bought some Ketostix aka Ketone sticks to test how I was doing, apparently, I was doing great (or not depending on how much you read..).

Ketone Sticks Malaysia

I bought the Sensatest Ketone Urine Reagent Strips 100 Strips from Lazada.

So yah, definitely in Ketosis, in optional nutritional ketosis? Probably not – but on the way for sure! It’s good to have a sign that we were doing the right thing. Now you have to understand Ketone urine reagent strips and that they measure what equates to excess ketones and also don’t measure the type of ketones you produce when you are fully keto or fat adapted.

So they are a very blunt tool. If you want an accurate measurement you need to do a blood test with something like the Precision Xtra NFR Blood Glucose Monitoring System – but that’s a step too far for me.

You can read this to understand more:

Week 7 & 8 Summary




This is the time to buckle down, get into a rhythm and commit to doing this for as long as you need to. We surprisingly didn’t struggle too much, of course, cravings hit us hard sometimes – and we succumbed to some compliant as possible treats from time to time (almond coconut cookies and similar).

We ate a lot, made sure we had plenty of variety and still ate out at least once a week (our weekly Nando’s outing – a whole chicken with 4 portions of grilled vegetables, no carrots).

With the odd other meal at Paleolicious, ChimiChurri or sometimes we had to make do with whatever was available that was most supportive of our health (Subway salad is an option).

This is also a great time to start working out with a little more intention, which is why I started back up my Couch to 5k training.

And if you want to go a little deeper, here are some great books to read on the subject:

The Art and Science of Low Carbohydrate Living
Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet
The Art and Science of Low Carbohydrate Performance
Why We Get Sick: The New Science of Darwinian Medicine
Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers
New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great.
The Obesity Code: Unlocking the Secrets of Weight Loss
Why We Get Fat: And What to Do About It
The China Study: The Most Comprehensive Study of Nutrition Ever Conducted

Read all of the above and you’ll be in an educated position to take complete control of your health. It’s a powerful position to be in.

If you are struggling to switch into ketosis, remember the following tips:

– Up your salt intake (my preference is Himalayan pink salt as it’s very mineral rich and pretty cheap and easily available here)
– Eat plenty of healthy fats (Coconut oil, fatty fish, avocados)
– Even more water than usual
– At minimum some moderate exercise (brisk walking for 20-30 minutes every day is enough, especially when you feel low energy)

To summarise:

– Drink more water (at least 6-8 large glasses a day)
– Drink the Alkagizer Prime every day (no fruits)
– Add an EXTRA portion of vegetables at every meal
– Continue removing refined sugars
– Continue removing all grains (rice, wheat etc) and white potato
– Continue removing dairy (and all byproducts)
– Continue to remove Food additives, Nicotine, Alcohol and Caffeine
– Continue to Remove fruits, sweet vegetables, beans and honey

Yup, so no change – keep on in WildFit Spring!

All my WildFit posts are here:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 6 – Entering Ketosis AKA Spring
WildFit Challenge – Week 9 & 10 – Yah Still Spring
WildFit Challenge – Week 11 & 12 – A Small Break

Tags: , , , , , , , , , , , , ,

Continue Reading · 6 Comments · Food/Eating, WildFit

Resuming My Couch To 5k Training – Learning To Run

I started this journey way back in 2013 with my Couch to 5k training and my dusty treadmill and unfortunately this category on my blog has remained lonely with only 2 posts in it for the past 3 years.

But now I’m eating well with WildFit, I feel great and have loads of energy, plus I’m way better at committing to things now – I decided to take it up again.

I think last time I only documented the first workout of week 1 and probably didn’t manage to get much further than that: Couch-to-5k – Week 1 Workout 1 Conquered!.

This time though, I WILL FINISH IT! No promises I’ll actually be able to run 5 kilometres at the end, but I’ll give it a damn good go.

So yah, I started again. Started with walking at 3.2 mph and jogging at 5.2 mph – not too bad. Got a good sweat on and heart rate maxed out (my Fitbit Charge 2 arrived just in time!).

Resuming My Couch To 5k Training

It’s a good work-out, nicely paced and with 3.2/5.2 mph I find it very manageable to complete. The first week has you going about 2.6km in 28 minutes.

Fitbit Charge 2 - Couch to 5k

I’ve actually complete 3 weeks of the program now and am starting my 4th (tomorrow night will be Week 4 – Day 1) and I haven’t missed a single session yet, plus I’ve completed them all.

My speed is up as well, now I’m doing 3.4 mph for the brisk walk and 5.4 mph for the jogging sections (the past week had 2x 3 minute jogs – which was pretty intense).

Couch to 5K Training

It’ll be interesting to see what the coming week brings, I can definitely feel the difference in my cardiovascular fitness, stamina and ability to run. It helps a lot of Badminton (which I try to play at least twice a week) – and burns insane calories (1500-2000 in a 2 hour session).

Definitely getting thinner, fitter and healthier every day!

Get a great book to help here: 5K Training For Beginners: From Couch To 5K Runner In 8 Weeks Or Less

Tags: , , , , , , , , , ,

Continue Reading · No Comments · Couch-to-5K, Fitness

WildFit Challenge – Week 6 – Entering Ketosis AKA Spring

Week 6 is here, winter is over, fruits are gone and we are entering ketosis – also known in WildFit terms as ‘Spring’. I think the past 5 weeks have been leading up to this, week by week eliminating the most obvious bad stuff (sugars, dairy, grains, carbs) and the toxins which cause fat storage (alcohol, nicotine, caffeine) – all that’s left now which could make us gain weight is..

THE FRUIT – so yah, no more fruit platters for breakfast – fruit is OUT. No more apples in the Alkagizer, no more Alkagizer Mild. Now we switch to Alkagizer Prime which is basically a bitter green smoothie.

It’s not too bad at this point as our taste-buds have normalised a lot, so we can even detect sweetness in Lemon Juice now..

Day 1

Wow the first few days after cutting the fruit is TOUGH, your body is just screaming 24/7 for sugar, for carbs, for something to give it quick energy, you feel a crushing tiredness, headaches, body aches, cramps and I had pretty bad nausea too – this is called Keto Flu.

We continued having delicious meals, but Kimberly kept talking about Krispy Kreme doughnuts every 5 minutes, all day, and I kept having dreams of big piles of baguettes slathered in French rolled butter..

Steak, Mushrooms and Broccoli




Day 3

By midweek we were feeling kinda better, slightly.. Energy was still hard to manage, especially if you exercised – aerobic exercise is recommend but not anaerobic which I did (Badminton). I feel asleep on the sofa immediately after getting back from badminton and woke up at 5am!

Badminton in Ketosis

The Rest of the Week

Of course we continued having amazing meals, this was one by me – sous vide salmon with stir fried mixed vegetables in a little Bragg’s Aminos.

Sous Vide Salmon

We also realised we were shopping very differently and Malaysia does have healthier options available in all shops pretty much, you just need to look for them. Jaya Grocer has grass feed beef and a decent organic section where we could replace our normal Balsamic Vinegar with an organic option containing no sugar, caramel or colourings.

Healthy Foods at Jaya Grocer




This was a winner too, sous vide grass fed steak with roasted mixed vegetables and lightly pickled cucumber.

Grass Fed Steak

Selling my Nespresso Coffee Maker

I also got hardcore committed to not ingesting caffeine anymore and decided to sell my Nespresso Pixie – it sold within an hour of me posting it.

Nespresso Pixie for Sale

Feels good to not have a daily drug addiction anymore.

Don’t get me wrong, I’m sure caffeine will pass my lips on occasion in the form of chocolate – but it will be minimal and infrequent. Coffee and Tea is pretty much below my line of acceptability right now.

Making Nut Milk

Nut milk is REALLY expensive in Malaysia and usually has all sorts of crap in it, including sweeteners, chemicals and only about 2% nuts.

Making Macadamia Milk

It’s really easy to make at home with some raw Macadamias bought from a baking supplies shop for about RM80-90 per kilo.

– Soak them for 2 hours with some good salt (pink Himalayan or sea salt) and a splash of apple cider vinegar
– Blend them (1 cup of nuts with about 3 cups of water)
– Season to taste
– Drain with a nut bag (or we just used a cheese cloth)
– Chill and enjoy!

Honestly, it’d be a lot nicer with a little sweetener (raw honey or maple syrup) but we can’t have those right now, and it’s pretty nice without.




Week 6 Summary

I’ve got to say, as far as this program goes, this is by far the toughest week so far – last week was pretty hard, but the fruit keeps your energy pretty high so you don’t suffer too much.

But as soon as you cut the fruit out, bam, your energy sinks to the bottom of the ocean and you feel all over the place as the last remnants of sugar leave your body.

It’s one time when you have to exercise some willpower, read about what is going on with your body and power through it until you flip your switch from sugar burning to fat burning (ketosis or entering a ketogenic state).

Probably the most valuable article I read about it was this one: Keto-adaptation: what it is and how to adjust

– So up your salt intake (my preference is Himalayan pink salt as it’s very mineral rich and pretty cheap and easily available here)
– Eat plenty of healthy fats (Coconut oil, fatty fish, avocados)
– Even more water than usual
– Some moderate exercise (brisk walking for 20-30 minutes every day is enough, especially when you feel low energy)

To summarise:

– Drink more water (at least 6-8 large glasses a day)
– Drink the Alkagizer Prime every day (no fruits)
– Add an EXTRA portion of vegetables at every meal
– Continue removing refined sugars
– Continue removing all grains (rice, wheat etc) and white potato
– Continue removing dairy (and all byproducts)
– Continue to remove Food additives, Nicotine, Alcohol and Caffeine
Remove fruits, sweet vegetables, beans and honey

Ouch. Those fruits were really keeping me going!

All my WildFit posts are here:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 7 & 8 – Staying In Spring
WildFit Challenge – Week 9 & 10 – Yah Still Spring
WildFit Challenge – Week 11 & 12 – A Small Break

Tags: , , , , , , , , , ,

Continue Reading · 8 Comments · Food/Eating, WildFit

Web Application Security – DevFest + GDay George Town 2016

Recently I was invited down to Penang for DevFest + GDay George Town 2016 to give a talk on Web Application Security. This is my 3rd year in a row attending (for a panel and last year a talk) and this year I managed to record (most of) my talk with my own camera.

Web Application Security Talk

The subject I covered was titled “An introduction to Web Application Security” mainly focused for web application developers (although most principles also apply to mobile and native or embedded apps). The talk covers the basic principles of infosec (CIA), do’s and don’t and the top 5 from the OWASP Top 10.

I thought what was the highest value subject that I have some decent expertise in and is relevant to the audience (mostly young or junior web and mobile devs), last year I already covered CI/CD and the tools used + some agile.

So this year I decided to go back to my roots and dive into security in a fairly holistic manner (without getting too technical).

georgetown_devfest2016-2

The slides are up on Slideshare here:

And the (almost) full video is here:

Apologies for the last 5-10 minutes being cut off as the camera battery ran out 🙁

Hope you enjoyed it.

Tags: , , , , , , , , ,

Continue Reading · No Comments · Hacking & Infosec, Internet & Tech

WildFit Challenge – Week 5 – No Alcohol or Caffeine

This week was a shocker for a lot of people, WHAT NO CAFFEINE TO WAKE UP?! WHAT NO ALCOHOL TO FALL ASLEEP?! NO NICOTINE?! Indeed, no alcohol or caffeine and no nicotine.

WildFit Challenge – Week 5 – No Alcohol or Caffeine

Yah, those are the crutches most people are extremely reliant on, and the basis is that now you’re extremely well nutritionally satisfied at this stage (After having Alkagizers and fruits for 3 weeks now, any withdrawal symptoms you might have will be minimised drastically).

I already stopped caffeine earlier when we stopped dairy because honestly, coffee doesn’t taste that great, especially without cream or milk – it’s just kinda bitter and very acidic. But alcohol haha, slightly harder for me as I love beer and whisky and enjoy them on a fairly regular basis.

I have stopped alcohol totally for 30 days before just to make sure I was an alcoholic (Which my family has history of) and I could do it just fine, so I know a few weeks in this case is no problem.

Caffeine was a real problem for some people, especially those with a 4-5 cups a day habit, they had terrible withdrawals (sweating, trouble sleeping, back aches, intense tiredness, shaking and more).




The Kitchen Clean-out

No real changes for us, but this week we got REALLY committed to this, I wanted to throw away some jam and a few things from the fridge and we ended up cleaning out the entire fridge, freezer and all our cupboards.

We were brutal, anything with ANY form of sugar, dairy or wheat is gone. Cupboard, fridge and freezer now only contain foods that support us.

I’ll be honest, it was hard, but not as hard as I thought, I have a strong emotional/cultural attachment to some things, which I don’t even really eat (which is odd) but feel much better now I don’t have to hang onto them any more.

The ones that really hurt me were:

– Branston Pickle
– Sriracha
– HP Sauce
– Worcester Sauce (its my hometown)
– Biscoff (malt biscuit spread)
– Bagels
– English Breakfast Tea (Yorkshire)
– Pickled Gherkins

For Kim it was her beloved jelly. For most things I’m sure we can find more functional alternatives. I was surprised neither of us was really attached to the ice cream.

Ended up with about 6 bin bags full of crap.

Started slow with condiments, yup they all have sugar in.

Condiments with Sugar

The first huge pile of stuff.

Non functional foods

More crap.

Sugar laden foods




Another thing we observed was that we had bought a lot of this stuff, but 90% of it was unopened and expired which means we thought we wanted it, but actually we didn’t and never ended up consuming it.

Which kinda shows we were already on the right track, just not consciously, not all the way and not fully committed.

Day 1

By now honestly I didn’t really feel the need to eat lunch, the fruits and Alkagizer were very filling and kept me full till about 3-4pm when we just needed something light to keep us going to dinner (an avocado) and one of our favourites and the reason I made mayonnaise is two 6-minute boiled eggs with some sea salt, mayo and paprika.

Eggs with home-made mayo

And of course, we kept on with our carb free meals for now to flip our switch to fat burning as we move into week 6 and a new season.

Day 4

We managed to eat out and stay on plan, no pictures of the food as we were too hungry haha. We went to Nando’s after taking Liam for his play-time at Ikano.

He also had a fairly WildFit compliant diet but we got him some fries as he does need more carbs than us to keep growing. We weren’t even tempted to eat any of the fries, which was pretty amazing.

Liam at Nandos




I had grilled veges, half a chicken (which seemed too much) and sweet corn – totally on plan.

So the week went pretty well so far, no problems so far.

Week 5 Summary

So the week wasn’t too bad and for Kim was easy as she doesn’t have to change anything really (She doesn’t drink coffee, alcohol or smoke so ya) but we did cut out all processed foods just to follow the program as strictly as possible.

That means everything you can buy in a can, jar or vacuum pack is out, for now, to give our body a break from all the chemicals and preservatives in those types of food.

Everything we are eating is natural and fresh.

Honestly wasn’t too hard for me either, as I have a massive beer tasting coming up on 29th (gonna be TOTALLY off program) so I can stop for a while, and probably will enjoy stopping after that too haha.

To summarise:

– Drink more water (at least 6-8 large glasses a day)
– Eat 3 pieces of fruit each morning on an empty stomach
– Drink the Alkagizer Mild every day
– Add an EXTRA portion of vegetables at every meal
– Continue removing refined sugars
– Continue removing all grains (rice, wheat etc) and white potato
– Continue removing dairy (and all byproducts)
Remove Food additives, Nicotine, Alcohol and Caffeine

The enhancement for Week 6 was kinda expected too and we started during the buffer zone (for the first time). More on that in next weeks post!

All my WildFit posts are here:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 4 – NO CARBS Or Dairy
WildFit Challenge – Week 6 – Entering Ketosis AKA Spring
WildFit Challenge – Week 7 & 8 – Staying In Spring
WildFit Challenge – Week 9 & 10 – Yah Still Spring
WildFit Challenge – Week 11 & 12 – A Small Break

Tags: , , , , , , , , , , ,

Continue Reading · No Comments · Food/Eating, WildFit

WildFit Challenge – Week 4 – NO CARBS Or Dairy

Wow, this is when it gets real serious for most people NO CARBS – what? No Rice? No Potatoes? No BREAD?! Yup, no grains, no wheat, no white potatoes – wow. And to top that off, NO DAIRY in the same week.

Bloody hell, flashes of latte, cheese and biscuits, bread, cheese on toast, lasagne, pasta, pizza, chips, crisps and everything else most of our life revolves around (which is totally wrong and terrible unhealthy) but quite a shock for most people.

I’ve already cut my carbs way down since June (I always give half to Liam), haven’t really changed dairy intake (it’s not that large anyway, 1 small latte a day and cheese now and then) but we still eat bread fairly regularly (bread with sugar in no less, as all bread has).

You probably already know a fair amount about white carbs and why they are not good for us, but a lot of people are surprised by dairy as it’s always been touted as a super-food and good for you but it’s really not.

Day 1-3

Unfortunately, I was in Thailand for the first 3 days of week 4, so it was really hard – we did have fruit first thing in the morning still, ate our avocados and made as best choice as we could.

Thai Food




Thai food fortunately, on the whole, is reasonably healthy, smallish portions, plenty of veggies and seafood but I’m pretty sure they all have sugar in and I still did eat a small amount of carbs.

But as soon as we got back to KL (which was around Midnight on Wednesday) we went straight to NSK (after an 8-hour drive all the way from Hat Yai) to get our fruits and Alkagizer ingredients to get back on track.

I was actually missing all the fruits, veggies and green stuff after a few days away from it.

The rest of the week

We’ve definitely had some delicious meals since then even with no carbs, this is cauliflower and carrot rice with steamed broccoli and balsamic vinegar chicken drumsticks.

Paleo Food

At this point, we’ve got pretty much completely paleo – and right at the extreme end of the spectrum.

Of course we’re also keeping up our daily fruits and smoothies regime, even before a beer tasting 😀

WildFit Breakfast

I kept pretty on program at lunch too, order whatever has the most vegetables and replace any potatoes/pasta/bread with another portion of vegetables – I had chicken parmigiana and swapped the potatoes for extra veggies. It was slightly off program because of the breadcrumbs and a little cheese – but way better than any of the other pasta or pizza options.




The Vitamix 5200

I caved in week 3 as well and ordered a Vitamix 5200 from Amazon UK, that arrived the day after we got back too, so finally our chunkies really became smoothies!

Vitamix 5200 Green Smoothie

It’s such a breeze to use, so easy to clean, no stupid latching safety mechanism and SO powerful. It’s that fast, you can actually hot soup in the machine just by blending something for 4-5 minutes. Amazing.

If you wanna know more check this: https://www.bestblender.com/ and this The Best Blender | Sweethome.

Get one here: Vitamix 5200 Series Blender, Black
Or save some with a certified Refurbished model: Vitamix Standard Blender, Black (Certified Refurbished)

Healthy Ingredients in Malaysia

I’ve also become a lot more aware of healthy ingredients in the shops in KL, some of them have a fantastic range – so far I was super impressed by village Grocer in 1 Mont Kiara which has LOADS of stuff.

I picked up some Bragg’s Aminos (a soya sauce alternative with no sugar and no wheat) from there along with some Avocados and Rooibos tea (for the upcoming week).

Healthy Food in Malaysia

I’ve also noticed most shops sell these kind of things, Aminos, tamari (wheat and sugar-free soya sauce), various types of flour, organic balsamic with no colouring or sugar etc. There’s lots of healthy choices around us, we just don’t really look at them.

And honestly, they do cost more. But would you rather pay a little more for ingredients now, or the doctors bills later? easy choice for me.

Healthy Paleo Brownies

We also went a little into a grey area over the weekend, as we knew what was coming up after the buffer zone and made some borderline on program paleo brownies using coconut flour, coconut oil instead of butter, maple syrup and cocoa powder.

Paleo Coconut Brownies

They were delicious with a cup of Rooibos tea!




Week 4 Summary

So yah, it’s getting pretty tough now, but honestly the no carbs thing is not that tough – there’s nothing that I super miss or crave for and I feel I’m sleeping better, my energy is very even (no midday crashes) I can concentrate better and I’m already losing weight (not much yet, but it’s starting) even though we aren’t in the real weight loss period yet.

The smoothies are even better now with the Vitamix and I’m actually starting to find them a little sweet with the apples in, especially if I use Banana when our avocados aren’t ripe yet.

So I think my taste buds are normalising and my stomach is shrinking (I get full with less faster) – which is great. Plus I don’t have cravings for sugary things, and when you feel this stable energy wise – you don’t even want to eat those things subconsciously.

To summarise:

– Drink more water (at least 6-8 large glasses a day)
– Eat 3 pieces of fruit each morning on an empty stomach
– Drink the Alkagizer Mild every day
– Add an EXTRA portion of vegetables at every meal
– Continue removing refined sugars
– Remove all grains (rice, wheat etc) and white potato
– Remove dairy (and all byproducts)

* Grains include bread, pasta, rice (barley, buckwheat, bulgur, corn, rye, durum, oats, semolina, spelt, wheat etc).
* Dairy includes products made from cow milk, goat milk and sheep milk.

Onwards and upwards, here’s to healthy living!

All my WildFit posts are here:

WildFit Challenge – Week 1 – Inner Dialogue
WildFit Challenge – Week 2 – Alkagizer Mild
WildFit Challenge – Week 3 – NO SUGAR!
WildFit Challenge – Week 5 – No Alcohol or Caffeine
WildFit Challenge – Week 6 – Entering Ketosis AKA Spring
WildFit Challenge – Week 7 & 8 – Staying In Spring
WildFit Challenge – Week 9 & 10 – Yah Still Spring
WildFit Challenge – Week 11 & 12 – A Small Break

Tags: , , , , , , , , , , , ,

Continue Reading · No Comments · Food/Eating, WildFit

JavaScript To Mass Remove Facebook Group Members

So it turns out to delete a Facebook group it must have no admins, and no members, which seems kinda silly. So I found this JavaScript to Mass Remove Facebook Group Members and tweaked it a bit so it worked, it takes multiple runs to go through a large group – but in the end it got the job done and I could delete the group.

JavaScript To Mass Remove Facebook Group Members

Offical from Facebook:

If you’ve created a group, you can delete the group by removing all its members and then yourself. To delete a group: Go to the group you want to delete and click Members below the cover photo. Click next to each member’s name and select Remove from Group.

How do I delete a group? | Facebook Help Center | Facebook

The below code can help you with that, make sure you edit the excludedFbIds and enter your own Facebook ID so it doesn’t delete you first. You can find it here: https://findmyfbid.com/

It works fine in Firefox, so edit it, then paste in the JavaScript console and run it. It might have errors sometimes and hang or pause, just reload the page and execute it again. I did a fairly big group with a few thousand members and it cleaned them all out eventually.

And that’s it, just keep running it and you’ll get there in the end.

Tags: , , , , , , , ,

Continue Reading · No Comments · Internet & Tech