Month: March 2025

As of this morning, I am down to 70.15 kg. It seems I am now getting back to the weight that I reached earlier in the month, 69.25 kg. The increase in weight was due to some water retention from […]

These are my latest blood results (sample taken on March 20th) and this is the comment by my doctor: Your bloods are excellent overall (high HDL, optimal vitamins, healthy FBC), with mildly elevated LDL (~2.8-3.0 mmol/L) and low phosphorus (<0.80 […]

This is my most recent meal plan. I swapped the Greek yogurt, which I didn’t digest well, for 200g liquid egg whites post-workout and I dropped it from my pre-bed snack. I will probably add 20-40g of extra protein on […]

I have had the following post-workout snack for about a week: 250g Fage 0% Fat Greek Yogurt, 1 banana, 5g cacao, 10g pumpkin seeds. I have also had the following pre-bed snack for the past two days: 100g Fage 0% […]

I have now been taking 5g of creatine daily for the past four days. This is my updated body composition as of today (compared to my last measurements from March 7th): Weight: 70.40kg (increased 0.95kg) Body fat: 14.6% (increased 0.2%) […]

“Outstanding workload at 19 METS” is the result of my exercise stress test that I did just over a month ago. An exercise stress test is a medical procedure used to evaluate how well your heart handles physical activity. They […]

In my first post “Welcome to The Age Optimizer”, I briefly wrote about the reasons why I decided to start sharing my fitness journey. In the following posts, I wrote about the events that led me to falling in love […]

Recently I have started experimenting with breaking down my meals into macros (+ vegetables) and eating in the following order: Proteins Fats Vegetables Carbs A sample meal for me is like the following: Proteins: 100g legumes (150g if lentils), 1 […]

This is my updated hydration schedule with added 5g creatine post-workout and 600ml water mid-afternoon: Upon Waking: 600ml water During Workout: 600ml water Post-Recovery: 300ml water + pinch of sea salt, 300ml water + 5g creatine (new) Before Lunch: 600ml […]

This is the latest iteration of my 2000-calorie vegetarian meal plan for fat loss. I am currently at 69.25 kg and 14.3% body fat. My goal is to get to 13-13.9% body fat in the next 30 days or before […]