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  1. 15 September 2021

    18 weeks on PE Diet

    79.3kg
    Gained .2kg this past fortnight. Lost 9.4kg since start of PE Diet. (30.7kg since January)

    Fasting BG 7 day average 4.7
    14 day average 5.0
    30 day average 5.0

    Macros Weekly Average

    Carbs 92g
    Fats 48g
    Protein 165g
    PR Ratio 1.17
    Calories 1612

    Body contour scales
    Body fat slightly up at 25.6% (starting 29.8%)
    Muscle down at 37.8% (starting 35.9%)
    Hip 97cm (Started measuring 1/8/21 @100cm)
    Waist 94cm (started measuring 1/8/21 @99cm)
    Hip to Waist ratio .96 (was 1)
    BMI 26.6

    Been off the grid for the past two or so weeks. Been supporting my wife with some health issues and also dealing with a Covid lock-down which has been in effect for 5 weeks and just been extended another 4 weeks and with a little depression. The good news is that she is doing really well, I am feeling very well and am really excited that the PE Ratio diet is ticking all the boxes for a way of eating going forward that I am really comfortable with. The flexibility and being able to include higher carb levels have made it not so much of a chore and also easier to work in with family meals particularly in the evenings with a cup of rice, or spaghetti a couple of times a week or some chips with fish n chips once a week also being able to work into the ratio and having negligible effect on FBG.

    Obviously continuing with the diet and will try to update weekly. Current goal is top end of normal BMI which is another 4.5kg hoping to get there before Xmas.

    This is definitely worth a try for anyone struggling with other diets
  2. 31 August 2021

    Been very busy and have decided to revert to a weekly update. I am very happy with the PE diet and after 3 months I am going to continue with it as my guiding eating strategy, From weight loss, energy and BG levels as well as sustainability it has been very satisfying and with a little more carbs and a lot less fat I enjoy its flexibility and a little more freedom than other diets I have used before. Still another 5kg loss to get to normal BMI and continuing to work on increasing muscle percentage and decreasing body fat.

    Will continue to keep daily tracking and will update each week
  3. 26 August 2021

    A day at the hospital with the better half so had a couple of coffees from the cafe (they were very good). Rain interrupted my walk but still got a lot of steps up. Other than the coffees stayed away from the takeaway food again using protein bars during the day and had a great steak for dinner. Getting close to the stage of second clothes replacement with both shirts and jeans etc starting to swim on me. Just hanging on a few weeks into spring for changeover to summer clothing. Luckily being in lock-down business wear not required at the moment.


    FBG 4.7
    Carbs 90g
    Fat 61g
    Protein 173g
    PE Ratio 1.14
    Calories 1835
    Weight 79.1 (78.9kg yesterday)
    Body Fat 25.6 (25.5 yesterday)
    Muscle 37.8 (37.8 yesterday)
    Hydration 51.2 (51.2 yesterday)
    BMI 26.4
  4. 25 August 2021

    Busy day so not a lot of prepared meals other than dinner (A beef stew). 3 protein bars during the day with a Yogurt for breakfast and afternoon snack with a small bag of popcorn

    Still got a good walk in and some home exercise


    FBG 5.1
    Carbs 65g
    Fat 34g
    Protein 173g
    PE Ratio 1.74
    Calories 1467
    Weight 78.9kg (79.8 yesterday)
    Body Fat 25.5 (24.9 yesterday)
    Muscle 37.8 ( 38.2% yesterday)
    Hydration 51.2 (51.6% yesterday)
    BMI 26.4
  5. 24 August 2021

    Had a couple of days off updates. Stressful week as better half starts chemo this week and it all caught up with me a bit but back on track. Personally feeling very well and continuing with the diet as I now start to chase down top end of normal BMI 74.8 kg. FBG's slightly higher
    which I put down to stress but still in good shape



    FBG 5.5
    Carbs 79g
    Fat 70g
    Protein 168g
    PE Ratio 1.13
    Calories 1751
    Weight 79.8 (80.7kg yesterday)
    Body Fat 24.9 (23.8% yesterday)
    Muscle 38.2% (38.7% yesterday)
    Hydration 51.6% (52.3% yesterday)
    BMI 26.7
  6. 22 August 2021

    15 weeks.

    79.3.4kg
    Lost 1.1kg this week. Lost 9.6kg since start of PE Diet.

    Fasting BG 7 day average 4.6
    14 day average 4.5
    30 day average 4.7

    Macros Weekly Average

    Carbs 86g
    Fats 49g
    Protein 162g
    PR Ratio 1.2
    Calories 1519

    Body contour scales
    Body fat down at 25% (starting 29.8%)
    Muscle up 38.7% (starting 35.9%)
    Hip 95cm (Started measuring 1/8/21 @100cm)
    Waist 94cm (started measuring 1/8/21 @99cm)
    Hip to Waist ratio .99 (was 1)
    BMI 26.5

    !5 weeks in happy to lose over a a kilo this week. Hit my short-term goal of breaking 80 kg. It took 9 weeks on this diet to lose that last 5kg. my new goal now is 74.8kg (top of normal BMI range). Great result in a stressful week but was my most interesting week with carbs having included white rice, pasta and toast in different days during the week for the first time this year while still maintaining a positive PE Ratio with the highest daily carbs being 137g and no negative impact on FBG. Would be fascinated to see how this diet would impact someone with higher BG levels.

    Taken a couple of days off on daily update but will resume tomorrow. Had a few days of the black dog biting at my heels but back on board now. Feel the energy levels of the diet and improved fitness have me dealing much better with my depression when it surfaces.
  7. 21 August 2021

    No extra carbs today accounted for the high PE Ratio. Had a big activity day working in the yard as well as getting in a 1.5 hour walk. Interesting that daily weigh ins over the week varied by 1.6 kg. Really enjoyed this week on the PE Diet. Will put together my weekly update later today

    FBG 4.9
    Carbs 62g
    Fat 56g
    Protein 168g
    PE Ratio 1.42
    Calories 1502
    Weight 79.3 (79.7kg yesterday)
    Body Fat 23.2 (23.2% yesterday)
    Muscle 38.9% (39% yesterday)
    Hydration 52.7% (52.7% yesterday)
    BMI 26.5
  8. 20 August 2021

    Enjoying the flexibility of this diet particularly more flexibility with carbs. Keeping a positive PE ratio will always mean a low carb diet but not as restrictive as I have been on previous diets usually less than 50g a day. Last night had chips with my grilled fish (110g of chips with 35g of carbs). This week on different days I have had a cup of spaghetti, a cup of white rice, and 2 pieces of toast. On each day I have maintained a positive PE Ratio and while not testing pre and post meal FBG has been in the 4's each morning. Interesting that during this week weight has varied by 1.6kg over the week. Official weigh in day tomorrow


    FBG 4.8
    Carbs 79g
    Fat 52g
    Protein 155g
    PE Ratio 1.18
    Calories 1484
    Weight 79.7kg (79.8kg yesterday)
    Body Fat 23.2 (23.4% yesterday)
    Muscle 39% (39% yesterday)
    Hydration 52.7% (52.7% yesterday)
  9. 20 August 2021

    Enjoying the flexibility of this diet particularly more flexibility with carbs. Keeping a positive PE ratio will always mean a low carb diet but not as restrictive as I have been on previous diets usually less than 50g a day. Last night had chips with my grilled fish (110g of chips with 35g of carbs). This week on different days I have had a cup of spaghetti, a cup of white rice, and 2 pieces of toast. On each day I have maintained a positive PE Ratio and while not testing pre and post meal FBG has been in the 4's each morning. Interesting that during this week weight has varied by 1.6kg over the week. Official weigh in day tomorrow


    FBG 4.8
    Carbs 79g
    Fat 52g
    Protein 155g
    PE Ratio 1.18
    Calories 1484
    Weight 79.7kg (79.8kg yesterday)
    Body Fat 23.2 (23.4% yesterday)
    Muscle 39% (39% yesterday)
    Hydration 52.7% (52.7% yesterday)
  10. 19 August 2021

    Food wise I had a Yogurt with oat bran for breakfast, A sirloin steak for lunch(no sides) Spaghetti Bolognese for dinner (1 cup of pasta) with a protein bar for morning tea, a yogurt for afternoon tea and 6 coffees (Skim milk and Equals) throughout the day. Was pleasantly surprised with FBG this morning of 4,8. First pasta I have had this year. Usual walk 1.5 hours.

    FBG 4.5
    Carbs 86g
    Fat 48g
    Protein 156g
    PE Ratio 1.16
    Calories 1406
    Weight 79.8kg (80.2 kg yesterday)
    Body Fat 23.4 (24.4% yesterday)
    Muscle 39% (38.5% yesterday)
    Hydration 52.7% (52% yesterday)
  11. 18 August 2021

    Was happy to get walk in today. Had A cup of white rice with Chicken satay for dinner which lifted carbs but still within positive PE Ratio. FBG this morning was 4.5 so all good on that front. Calories still a little low but plenty of energy and no hunger which I put down to the protein.


    FBG 4.2
    Carbs 116g
    Fat 28g
    Protein 172g
    PE Ratio 1.19
    Calories 1406
    Weight 80.2kg (80.8 kg yesterday)
    Body Fat 24.4% (26.3% yesterday)
    Muscle 38.5% ( 37.5% yesterday)
    Hydration 52% (50.7% yesterday)
  12. 17 August 2021

    Missed walk due to delivering some lap tops to covid lock-downed staff. Had a toasted Chicken sandwich for dinner with low carb seeded bread which was quite a nice change. Happy with the macros for the day little low on the calories

    FBG 4.2
    Carbs 66g
    Fat 53g
    Protein 156g
    PE Ratio 1.31
    Calories 1406
    Weight 80.8 (81.3kg yesterday)
    Body Fat 26.3% (25% yesterday)
    Muscle 37.5% (38.2% yesterday)
    Hydration 50.7% (51.6 yesterday)
  13. Doing a two day update as caught up in work arrangements for CoVid lock-down

    For a bit of variation and insight I am including daily weigh in figures to show the variation over the week that occurs as I usually only report my weigh in figure beach Sunday. Also as I am using body contour scales that I estimate the weekly trend thought it might be of interest to others to show the variations in Body fat, muscle and hydration.


    15 August 2021

    FBG 4.6
    Carbs 98g
    Fat 62g
    Protein 172g
    PR Ratio 1.07
    Calories 1731
    Weight 80.4 kg (80.1kg yesterday)
    Body Fat 26.1% (26.8% yesterday)
    Muscle 37.6% (37.6% yesterday)
    Hydration 50.8% (50.9% yesterday)

    Main variation from usual day was a Sunday night roast including a couple of potatoes and accordingly higher carb and fat than usual and just achieving a positive PE Ratio

    16 August 2021

    FBG 3.8
    Carbs 95g
    Fat 46g
    Protein 158g
    PE Ratio 1.12
    Calories 1537
    Weight 81.3kg (80.4 yesterday)
    Body Fat 25% (26.1 yesterday)
    Muscle 38.2% (37.6 yesterday)
    Hydration 51.6% (50.8 yesterday)

    Spent most of morning at hospital with wife for her specialist meetings and had two large coffees which pushed the carbs a little. Had the roast dinner with potatoes last night so FBG was surprising but may account for some of the additional weight? Didn't complete my usual walk but still chalked up 10,000 steps walking around the hospital
  14. 15 August 2021

    14 weeks.

    80.4kg
    Lost .8kg this week. Lost 8.5 since start of PE Diet.

    Fasting BG 7 day average 4.6
    14 day average 4.6
    30 day average 4.9

    Macros Weekly Average

    Carbs 84g
    Fats 44g
    Protein 158g
    PR Ratio 1.23
    Calories 1523

    Body contour scales
    Body fat stable at 26.% (starting 29.8%)
    Muscle stable 38% (starting 35.9%)
    Hip 97cm (Started measuring 1/8/21 @100cm)
    Waist 97cm (started measuring 1/8/21 @99cm)
    Hip to Waist ratio 1

    !4 weeks in happy to lose nearly a kilo this week. Protein level a little low at 158g (target 165g) but was thrown out with one day at 102g when I had the packet of chips blowout so needed to keep total calories down.,A positive PE Ratio of over 1.23. decrease in hip of 1 cm with no change to waist lifted ratio to 1:1 needs to be around .9. FBG are still trending down slightly. Getting close to my my next weight goal of breaking 80kg and when achieved will reset to the top end of normal BMI. I have found this diet to be a great fit for me and now over three months in have got into a pattern of eating that is both satisfying and producing weight loss results. Need to buy a new belt when lock down ends as I have run out of holes
  15. 14 August 2021

    Always conscious that tomorrow is official weigh in day so try to have a good walk and avoid any treats. So while tempted ditched the rice with last nights curry and stuck to the macros. Will complete weekly summary today. All of New South Wales into Covid lock-down last night as the Delta Variant continues to spread around the country about 500 new cases across Australia yesterday.

    FBG 4.6
    Carbs 74g
    Fats 40g
    Protein 165g
    PE Ratio 1.45
    Calories 1521
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