Financial Freedom Sloth

achieving financial freedom one lazy step at a time

The health report – January

I remained virus free for the last month! It is good to have my health back in full! Two years into this pandemic and I also remain Covid free. Since all reports indicate this Omicron variant is really, really mild it might be time for me to go kiss some strangers and update my immune system with the blueprint for this virus 😉

What did disrupt my new good habits were the holiday. Eating to much during the holidays did result in bad old habits making their comeback. I should have just continued with my normal routine instead of thnking that ‘a few days won’t make a big difference’. The new habits are off course less than 1 year old, and I have about 30 years of bad eating habits ingrained. A bumpy ride is to be expected. A course correction is needed! I clocked in at 111,3 kilo and while a 1 kg gain might not seem all that bad it needs to stop now before it gets worse. This is more a mental than a physical challenge.

Actualy, the physical might be a solution for the mental. Exercises are definitely my saving grace. Eating too much is making the exercises harder. But the exercises are also a daily reminder that if I let go of my eating discipline I will eventualy also let go of my exercise discipline. And I don’t want that! So I stepped up my exercises a bit so that I force myself to be more disciplined in my eating as well.

It might never be the time to be a slacker for your health. But present time definitely isn’t the time for it!


No sickness or holiday so I didn’t miss one session! And after a few weeks of remaining on a plateau this last week I also added a decent amount of weight to my routines.

With 26 832 kg lifted weight I ended just shy off the 27 000 kg mark. And where I was pretty happy with cracking the 25K barrier last month I have now set my sights on the 30K barrier. But steady progress remains the name of the game! So no rush and no particular date when I need to reach this goal.

Total weight lifted is now well over the one million kilo and with the current regime I will easily surpass the 2 million mark sometime this year.

Greasing the groove

Here I cracked the 50 reps 8 times a day for crunches! This was one of my goals I hoped to reach eventually and I did it. These goals are somewhat based on what I remember doing when I was 18 years old and in my best shape ever. I never found my old exercise schedules but do remember doing 3 times a 100 sit ups a day. I consider 8 times 50 as a good equivallent. So crunches wise I am at 47 years old in better shape than I was at 18!

Another -general- goal I have is 8 times 25 push-ups to mirror the 2 times 50 push ups I did daily in my youth. But I first need to lose more weight before I can start on that one. And the last one I have is to bench pressing 95 kg while weighing 95 kg. If I can reach those two also I will consider myself to be in the best shape I have ever been. I am confident I will eventually reach those as well.

Kettlebell swings remained at 25 reps with 10 kg. After buying the wrong kettlebells on-line I decided to go to a shop to buy the kettlebells of 20 kg I needed. Well, I wasted 1 hour of my life driving to and back from the shop only to discover that the max weight the shop had was 16 kg. I gave that one a couple of swings in the store and nope, I definitely need a 20 kg one. Back to the web but this time being really carefull to look at the dimensions of the kettlebell I am going to buy.


Cardio still isn’t good. I have to be honest here, I completely lost the habit. It dropped to like 1 session of 10 minutes a week. Same story here as my eating, I need to regain my discipline.

Looking from a distance you might say I already do a lot even without the cardio. especially the greasing the groove bit is a bit insane with a total of 2400 crunches and 1200 kettlebell swings a week. But as I said in the begining, this is not the time to be a slacker in the health department. I need to get that cardio back up!

2021 full year recap

I am early! Only the 13th of January and already writing my full year recap. No waiting till the first of February as was the case last year!

Am I becoming less lazy? Nah!!

This is allready the 5th recap, how time flies!!

201730 86220 71910 14332,9%
201827 76520 0477 71827,8%
201939 22128 32010 90127,8%
2019*34 22120 20714 01440,9%
202032 06420 22811 83636,9%
202131 90418 00013 90443,6%

Recap conclusions

Yes I did it! Finally I stayed within the self imposed budget of 18.000 euro!

I did game it a bit. There is some stuff I would like to buy (like a mesh wifi network) that I have been postponing for months now because I now it would have mushed me over budget. I am also sure I forgot some small expenses left and right so I probably spend a couple of 100 euro’s more than the 18 000 here. But you now what, I am going to take the win and say I stayed within my budget for this year. this is not going to happen next year, I am sure of it.

2021 numbers


Income total was 31 904 euro.

Of that amount 30 170 euro came from work and a grand total of 1 734 euro from gifts.

A bit strange is that work income is going down! It was 31 441 euro last year! This is in part because of the new way our bonus is paid I will only get some of it next year. The other reason is that with me almost not going to the office I also didn’t get that much home-work travel expenses paid. This means a lower amount on my paycheck but does also translates in lower fuel and maintenance costs for the Vespa so it is kind of a wash. I would have made more money but also spend more money.

At 1 734 euro the gift amount is high, really high! I call it the perks of being an only child. The parents decided to help fund the purchase of my rowing machine with a 500 euro gift. And when cleaning house and selling some stuff my mother also gave me the 870 euro earned from this. The topic of testaments did come up recently (me and the girlfriend need to update ours) and I did express that I am perfectly fine with them giving to charitable causes or to friends and such. But nope, it’s all going to me. So these gifts are just advances on the inheritance coming my way. Here’s hoping that this will be many, many decades in the future. My mom did have a cancer scare about 18 months ago and it has certainly had an impact on her cleaning house and ramping up the gifts to me.

But even with a bit lower income savings rate was at an all time high and the amount saved was almost the highest ever (only beaten by the 2019 adjusted number!). I could live for 9 months from the amount I saved this year!


Expenses totaled 18 000 euro.

Off course the bulk, 13 200 euro went to our joint account. This covers the house, me eating and our car.

The Vespa cost me 405 euro. This amount represents some gas as I occasionaly did go to the office to work, or used it for groceries runs so it didn’t stand still for too long. there was another maintenance bill for 319 euro. The maintenance costs are really starting to annoy me. Combining my health goals with my money goals I am going to try to use our electric bike more to go to work (if and when we actually return to work).

Speaking of health goals. I did spend 475,8 euro on extra food this year. What can I say? It is less then half of last year’s amount so at least there is progress!

Gifts was 399 euro. Considerably more than last year and not a cent for the girlfriend! We don’t really do gifts to each other but I think I buy here something nice this year.

I spend 892 euro on hobbies. Up from last year and I am happy with that! Webhosting for this site and a few other online experiments are covered by this category. As is some hardware like a raspberry pie to run my own Bitcoin node. 310 euro in this category is me buying some crypto. Noticing I put it in the hobby column and not under investments. I did it because I want to play around in the crypto world and see if you can actually use it for something. It’s for trying stuff out and even though I still have most of it I do consider the money as spend.

Talking about money well spend. I did spend 1336 euro on sport. Mostly weights I bought for my fitness (including 80 euro for the wrong sort of kettlebell, grr), 800 euro for the rowing machine and some supplements. Well worth the money! And this year I am going to need to buy the correct type of kettlebells because progress needs to be made! From a purely financial perspective this money would cover 5 years of going to a basic fit. Now the equipment should last for more than 5 years, but it also means I need to keep up my exercising regime to get my worth out of it!

More fun can be found in the random fun category where I only spend 226 euro. The pandemic did have an impact here as a lot of festivals needed to cancel. If the government keeps enforcing the Covid pass I expect this category to be low again this year as illegal raves aren’t all that expensive …

Restaurant visit dropped to a new low with only 70 euro spend here. The covid pass was introduced in August which barred my plague riddled body from entry anywhere. Well, it’s good for my health and wallet so in my book I am winning here.

Telecom cost me 90 euro but I might have missed a few payments in this category. Sorry but I am too lazy to go digging.

I did spend 306 euro on health. I did get sick twice this year (none of those times with Covid) and off course spend money on the dietician and some supplements.

Clothing cost me 97 euro which is in line with my spending last year. Most of it was sports outfiots which should be good for a decade or two.

Travel cost me only 392 euro this year as we only made two small trips in Belgium. On to Brugge and one to Yper. Europe also seems hell bend on locking the unvaccinated filth down like dogs in 2022! But the way I see it, I either go on holiday or get myself a home cinema. Either way, I will be a pretty happy Sloth (don’t tell the girlfriend but I might prefer the home cinema to travel, sshhhht!).

There was some money spend on public transport and insurance too but who wants to read about insurance spending? Even if you want to read about it, I don’t feel like writing about it. Too boring!

Evaluation of my 2021 goals

My 2021 goals were to lose weight and get a side gig of the ground.

The losing weight was ok as I lost 10 kgs last year. My general level of fitness has also improved a lot as you can read in my health reports.

The side gig was once more a no show this year. I really need to find something here!

2022 goals

My 2022 goals are the same as 2021. Continue to lose weight and finaly get a side gig off the ground.

Monthly expense report: December

Changes to the pay out system for our bonus means that the remaining part will only be paid out next year. So no extra income from that source this time. But I did do my best to stay within budget this month and even end the year within my self imposed budget. Find out how I did below:

Income: 2 339,69 euro

Expenses: 1 458,72 euro

savings: 880,47 euro or 37,65%


As said, just my normale work income + a small christmas gift of 60 euro.


I wanted to end the year below my 18 000 euro budget so I did tighten the screw and barely spend anything.

1 100 euro went to the joint account to pay the mortgage, utilisites and groceries

I also did spend 31 euro extra on food. To limlt this, 25 euro was also spend for my dietician. More discipline on the food front could eliminate both of these!

As mentioned in my last health report I bought the wrong sort of kettlebell, a mistake that cost me 80 euro! And now I have the problem of what to do with 2 heavy and very large kettlebell. Is it ridiculous to just put them on top of the posts and each side of our gate? Thinking about painting them gold and doing just that (the wife does not approve …).

Working from home meant I needed a new – quieter- computer mouse: 18 euro and the wife definitely approved of this!

A full tank for the Vespa (I have been going to the office one day a week) set me back 9,40 euro. And I remember a time when it was rare for this to reach the 9 euro. Gas has become expensive!

Gifts for people cost me 144 euro.

I also bought 40 euro worth of Ethereum because I thought you needed to have Ethereum in your wallet to use But this wasn’t the case! Well, I now have some Ethereum.

Mirror could become a blockchain alternative for substack, let you turn your writing into a NFT and monetize it that way or be the webpresence for a project and let you fund said project throught the sales of NFT’s. I am just exploring a bit. I sometimes have weird shit to say that doesn’t match with the overal idea behind this site here and I do try to keep my weirder tendencies limited here. Mirror might become an outlet for those tendencies. But my vision on cryptocurrencies remains unchanged! They shoudl be used to buy drugs, hookers and illegal firearms from markets on the dark web: AS GOD INTENTED! (/humor for the too literal people reading this).

As of next year I am no longer doing these monthly expense reports but switching to a quaterly overview of my expenses. They are boring as I do not spend a lot of money and I want to replace them by some more interesting content.

Monthly expense report: November

I haven’t forgotten I still needed to do my November expense report. But I am prioritizing my health more than my finances at the moment. The reason being that finances are more or less on automatic pilot for the moment and health wise I still have a lot of work to do.

It’s also the reason why I will be switching to a quaterly overview of my expenses starting next year. Most months are basically the same anyway.

With that said, here is the overview for November.

Income: 2 212 euro

Expenses: 1 408,53 euro

Savings: 803,47 or 36,32%

Yes indeed, I succeeded in remaining below 1 500 euro in November and I am close to ending the year within my self imposed budget of 18 000 euro.


One more boring and predictable income this month. The 2 212 euro is just my standard wage from work.


With only 1 408 euro spend I do not have a whole lot to report here either.

1 100 euro went to our joint account as usual

The bank charge of 1,33 euro for my account continues to annoy me. Mobile subscription was 14,70 euro.

I only filled up my Vespa 1 time in November so transport cost me 10 euro.

I still spend a bit extra on food (some of it good like sushi, some bad like pizza): 69 euro.

My fix visit with my dietician cost me 25 euro and the docter visit 4 euro.

A necessary expense I hope to have a bit more fun with next year was my webhosting for a total expense of 210 euro.

I also spend 51,70 euro supplements. One of which was cinnamonum because apparently interesting things start happening if you take a gram of cinnamon with every meal. I am VERY interested to find out if I can personaly replicate these findings. FinancialFreedomSloth, your human guinea pig!

The health report – December

I fell ill again the last month. Still not Covid, but a lot of other bugs are going around and I caught one of those. It knocked me out good for about a week. I normally don’t get sick that much and this was now the second time in a 3 month period. I think it is a combination of fewer social contacts and also the losing weight which made my immunity dip.

Being sick had off course an impact both on my exercises and weight lose. The weight dropped fast the week I was sick but I probably started exercising too quickly again which left me HUNGRY. I didn’t really fell into my old bad habits (except for all the chocolate I ate) but I definitely ate too much the two weeks after being sick. The lesson here is that I need a post-sickeness food plan. Being sick while dieting whipes out any and all buffer you have left. So feeling hungry and wanting to eat more after is normal. I just need to make sure that next time I have – more- healthy alternatives where I can indulge in.

Bottom line is that weight wise not a lot off progress was made I clocked in at 110 kg Sunday.

The impact on my exercises you can read below.


I only missed the one week I was really ill. And then the week after I restarted again. Honestely, I think this was a mistake as I was really weak and a longer rest period might have been better. It was a real struggle to get through my fitness program the first two weeks after being ill. I listened to my body and didn’t added any weight here. It was actually only last week that I felt like I had my full strength back.

So 1 week out and almost no progress made in the weights lifted. I did manage to crack the 25K barrier and lifted a total of 25 692 kg last week. And I also reached the 1 million kgs lifted sometime during the last month!

Greasing the groove

Same story here. I didn’t do any during the week I was ill and then restarted immediately once I was, barely, better.

Kettlebell swings remained at 25 reps with 10 kg because I was a cheap ass online and bought the wrong 20 kg kettlebells. The once I got are too big too use in a swing. See photo below off my stupidity.

I will go to a shop and try out one before buying!

For sit-up I did make some progress. I ended last week at 48 reps. I am pushing forward here to reach my end goals of 50 reps, 8 times a day, 6 days a week which will make a cool 2 400 sit-ups per week!

Geldnerd made himself a nice spreadsheet to track his own fitness progress. And I am now wondering if I should do the same for the greasing the groove part of my work out regime. It is pretty satifying to have see your progress in nice graphs.


I wanted to dedicate myself more to my cardio and then I fell sick and out went that idea. Cardio is what I have up feeling weak and barely being able to get through the fitness. In a way it isn’t bad that I didn’t do it because I really restarted to quickly with my exercices. But the conclusion of my last report still stands: I am not doing enough cardio.

With the current situation I do need to be honest with myself here. I am restarting at 3 x 10 minutes and then see if I either go up in time again or if I stay at 10 minutes and just do it more often in the week. But first getting my routine of 3 times back!

The health report – November

I am back with another health report. The September report was a bit off because it only covered two week in which I didn’t exercise a lot due to holiday and being sick. I didn’t post in October but this doesn’t mean I stopped exercising or dieting. I was actualy pretty busy with both so get ready for some good progress!

In September my weight was 114,4 kg. After two months with the dietician I am at 110,9 kg. So things are going well on there. More importantly I feel more energetic and stronger which is good to keep up my exercises.


I didn’t miss any fitness day since half september. Not a single one. Progress is a bit slower because I am already pushing some nice weights and I also did a nice progress in the kettlebell part of my greasing the groove routine, but more on that later on.

The below weight lifted chart shows the gap after the week of the fifht of September which was me going on a short holiday and being ill for a couple of extra days. And then it show me starting my fitness again and once more making slow but steady progress

Over the last two months I went from 22 217 kg lifted to 24 740 kg lifted! It’s why I don’t care all that much about the slower progress I am making here. Lifting 25 000 kg a week is decent enough. Remember, I started out with only 5 000 kg back in June 2020.

In total I am pretty close to cracking the 1 million kgs lifted! If only if I had 1 euro for each kg lifted ..

Greasing the groove

I missed one day which was me being flat out lazy. I felt a bit bad about it but then I look at the progress I made compared to August and holy cow! I am not feeling bad anymore!

In August I was at 16 reps with the kettlebell of 10 kgs. I am now again at my maximum goals of 25 reps! I should, once more, order a heavier kettlebell. I’ll probably order them in December as I need to order two. One for the home and one for work because I am getting fed up with lugging my kettlebell to the office. Yes dear reader, even when I work at the office I do my sit-ups and kettlebell swings every hour. My co -workers have gotten used to it and since they have seen me do it for several months now they went from laughing at the crazyness of it to respecting the sheer fucking lunancy of it.

The kettlebell swings do add another 2 000 kg of lifted weights to my routine every days or an extra 12 000 kg a week!

Sit-ups I went form 35 reps to 45 reps! That is 10 extra reps 8 times a day for 6 days a week. I now do 2 160 sit ups per week. And I am pretty close to my final goal of 50 reps.


And here ends the good news show. This remains my weakest point. I continu to be stuck on only rowing on Sundays.

I have to repeat what I wrote last time: “doing three seperate exercices do help me mentally. Where in the past I just did one thing and then when I hit a rough spot in that one thing I usually quiet doing it completely I can now fuck up one of the three but still feel good about the fact that progress has been made in the other two

But the fact remains that I am not doing enough cardio. I am thinking of reworking my approach here. The girlfriend is pretty succesfull in only doing 5 minutes of rowing but doing it each and every morning. So I am thinking of switching it to 4 x 10 minutes during the week and 1 x 20 minutes on Sunday.

I’ll give it one more week and than perhaps change my approach.

But overall I had a good two months health wise: lost 4 kgs, made some progress on the fitness front and a lot of progress in greasing the groove!

Monthly expense report : October

I missed a health report mid October. Not because I fell of the health wagon but I just did feel like doing an update. I will do one mid November which will show I am still very much rocking it exercise and weight wise 😉

But first my financial health:

Income: 2 226,19 euro

Expenses: 1 556,33 euro

Savings: 669,86 euro or 30,09%

Savings rate droppen a bit but did remain just above 30% which isn’t bad in my book. Average spending over the last 10 months is 1 513 euro or just barely above my self imposed budget of 1 500 euro a month. I am going to do my best in November to drop below the 1 500 euro average,


Income was just my standard wag of 2 226,19 euro. The month was boring and predictable income wise,


In the fixed category I once more transferred 1 100 euro to our joint account for our mortgage, utilisties, grocery shopping, ..

My bank charged me 1,33 euro again and my mobile phone cost me 12 euro.

I had to fill my Vespa tank 2 times in October since we are now working two days from the office now (will probably change again in the future) which cost me 19,50 euro.

I also spend 32,50 euro on food. Once more not really bad food but I still haven’t gotten around to better food prepping which I definitely should do for the long term. I did get healthy cracker which should help with the prepping.

The left one one is OK-ish taste wise, the right one not so much ..

We also went to the pub with some friends visiting from Portugal before the QR code verification came to in effect in Belgium. I am drawing a hard line in not participating with the QR code society our government so clearly wants to impliment. The pub visit was 16 euro and will probably be the last one for several months. I have been organising my life over the last year in such a way that I have pretty much everything I need on my own property, The last piece will be turning our attic (once the roof has been replaced) into my own private cinema/techno club. Until then I will be rejoining illegal raves held in woods, abandoned factories and underground tunnels. Ah, too feel young again!

At work I had given a co-worker a somewhat funny t-shirt which resulted in my other co-workers also demanding a t-shirt. And then the girlfriend also wanting one.,, Sigh, 80 euro later I have now spend more money on clothes for other people than for myself!

Last month I bought the hardware necessary to run bitcoin core and a lightning node. But for proper channel management you also need channel liquidity, which means you need Bitcoins. So this month I spend an additional 270 euro on bitcoin. I am not a bitcoin investor and do not really care what the price of bitcoin does. But I do now that if we are going to keep the internet a free and open place we are going to need a censor proof, not controlled by government payment system and I am willing to do my part to make sure this will exist in the future. Plus, I need to do something with all the money I safe by not going out anymore .,,

Monthly expense report: September

With a festival visit, a holiday and the start up costs for a new ‘hobby’ September was an expensive month. But some luck on the income front still got me a very nice savings rate.

Income: 3 091,47 euro

Expenses: 1 948,09 euro

Savings: 1 143,38 euro or 36,98%

Another month with an above 35% savings rate. Read below the ‘luck’ I had on the income front


Income was my standard wage of 2 217,47 euro. I took a three week holiday in September and I have to admit, even though holiday money is an incredible complex arrangement in Belgium that in my opinion is in desperate need of simplification, it is a nice feeling to barely work during a month and still get your normal pay in your bank account!

I was already pretty happy that my expenses would stay below my normal income of 2 217,47 euro for September. But my mom is somewhat of a clean up mode in her house. This clean up also entails selling of stuff. And apparently the selling of stuff then implies I get the proceeds of this stuff (my mothers logic being I would have inherited the stuff upon her dead). So in September muy mother gave me an enveloppe with 874 euro cash. My parents are well aware of my investments and thus know I do not need the money. But they are perfectely happy with their life as it is and do not need it either. I just view it as a reduction of future inheritance taxes.


With the execption of February when I bought the rowing machine September has been my most expensive month. Below is an overview of where I spend my money on.

1 100 euro was transferred to our joint account for mortgage, utilities, grocery shopping …

September was the start of me getting serious about my eating. So I had 2 visits with my dietician of 50 euro, blood work cost me 8 euro and the Dexa scan I reffered to in my health report was also 50 euro. So that is a total of 158 euro spend on my health. Future visits to the dietician will only be 25 euro so this cost will be lower in the future. Dieticians aren’t that expensive for the time and work they put into it. And I should be getting money back from my health insurance.

Me getting serious with my food did however not prevent me spending an extra 29 euro on food. Most of it wasn’t that ‘bad’ food. But it does prove I need to put more effort in meal prepping.

My bank now also charges me 1,33 euro a month for the privilige of having an account where I have to do everything online but as long as our mortgage is there I am unfortunately stuck at that bank.

My cell phone subscription was 10,86 euro this month and I did have to fill up the tank of my Vespa: 9,50 euro. Rising fuel prices do have a limited impact if your tank can only hold 5 liters.

In the fun category was our attendance at a festival in the Netherlands which cost me 70 euro in total.

And our stay at Ieper cost me 255 euro. Ieper is a nice and charming little town. It is was also a good reminder how all of our lives have improved beyond any imagination compared to how it was a hundred years ago.

At the end of my three week holiday I also took the train (17,20 euro) to Ghent to see some friends (10,40 euro spend at a bar).

During my holiday I als ordered a raspberry pie 4 and a 1 Terabite SSD card. Although I consider myself a tech guy I have never been a cryptocoin person (to this day I am still not a big fan of digital money, I prefer my money to be unprogrammable). But for some strange reason I am interested in the lightening Network

This layer on top of bitcoin makes cheap and fast transactions possible. And more important: all you need is a raspberry pie and decent SSD storage to run your own lightning node. Which then allows you to manage your own channels on the lightning network. In a way it is like the Swift network for international payments but ran by a couple of weird guys who put a raspberry pie in their cupboard. Add to this that managing these channels and the necessary liquidity on your channel is part math part art and well, I am very interested. It is in theory possible to actualy make some money by providing this service but I am just in it for the weirdness of it all and consider it a hobby.

In Octobre I will purchase some additional satoschi’s as to have the necessary funding to set up my very first channel since the necessary hardware did cost me 259 euro. But there is a lot of fun stuff you can do with a raspberry pie so the hardware will be put to use in one way or another.

The health report – September

I was a bit late with my last report so this one only covers two weeks. And in those two weeks I didn’t do a whole lot of exercises. So no overview of what I did or not did on the fitness, greasing the groove or cardio front. The low exercises was by design as I was (and still am) in holiday and my body could use a break. Since Friday the 10th September we went to a festival and 13th till 16th September we visited Ieper (more on this in my monthly expense report) I originally planned to take one week of. But that Monday the 13th I kinda fell sick so I didn’t restart exercising that Friday as intented, but only last Monday. So not a whole lot to tell on the exercise front except that I gave my body some well earned rest.

But I do have a lot of other stuff to talk about.

First of, I did manage to do my measurements once again (yes, the broken scale has been replaced).

24-10-2017114 kg43 cm124 cm124 cm39 cm
15-5-2018104 kg42 cm115 cm114,5 cm38 cm
17-6-2018104 kg42 cm118 cm115 cm38 cm
15-7-2018101 kg41 cm118 cm115 cm38 cm
15-8-201899 kg41 cm118 cm113 cm38 cm
15-9-2018101 kg41 cm118 cm114 cm38 cm
15-10-201898 kg41 cm118 cm113 cm38 cm
02-02-2020115 kg43 cm124 cm 126 cm40 cm
16-06-2021117 kg45 cm126 cm125 cm41,5 cm
22-09-2021114,4 kg44 cm126 cm125 cm40 cm

Back down to around 115 kg, yes! But as you can see, especiale the cm measurements are somewhat correct and might indicate a certain evolution but they aren’t all that precise! I have been guessing that thanks to the last 15 months of exercises I added muscles but I have no way of knowing if this is correct. Since I am now going to make a serious attempt to really loose weight I wanted to get a correct and detailled measurement of my body. Enter the Dexa scan. So get ready to see the Sloth in all his naked glory:

behold: Skeletor Sloth!

As seen above, the Dexa scan also give you information on your bones, more importantely on your Bone mass density. Which in my case is still good. But truth be told I would rather have the dot above that line then just below.

But it is always good to know and I am curious if better eating habits will also improve my bones.

But then onto the good stuff: muscles!

Top 25 baby!

And good it was! Age matched I scored 75. This means that out of 100 hundred men aged 47 only 24 have more muscle than me. Definitely not bad and it shows that my exercises of the last 15 months have had some effect. The first goal is now off course to crack that top 20 for my age group.

For those who have met me it will be no suprise that there was also bad news:

My fat mass clocked in at 40,6 kg or a 35,8% fat mass. Ouch!

This also puts me firmly in the Obesity class 2.

Honestely I expected this and the whole point of the Dexa scan to was a clear picture of my current body composition so that in the future I can compare and see if any progress has been made.

To make that progress I have also started to see a dietician. First visit was an intake talk to discuss my goals and the second visit (last saturday) was to get started on Phase I.

It might come as a suprise to many that my motiviation to go see a therapist was not so much to loose fat but actually to get more energy so I could continue to increase my exercises. I mean, the facts are facts and I need to loose 20 kg of fat at a minimum. But the thing is, I have always failed at loosing fat. But for the last 15 months I have been succesful in following my exercise regime! So my first goal is to add 5 kg of muscle and along the way hopefuly also loose 10 kg of fat. And if succesfull to do the same a second time and finally end up with an acceptable fat mass and a whole lot of muscle mass. The approach is called Body recomposition and is often the road less travelled. I also seem to have done it somewhat by accident over the last 15 months while eating like crap. So imagine what I can achieve when I get my eating right! I am pretty psyched about the future, I mean, Europe is slowly descending into a totalitarian dystopian nightmare but I am going to be fit as fuck!

Monthly expense report: August

I didn’t spend a lot in August mostly because I have a three week holiday in September which had me planning a lot of stuff for that month just because I have more time to do them then. So I finished August well under budget.

Income: 2 371,22 euro

Expenses: 1 357,43 euro

Savings: 1 013,79 euro or 42,75%

I consider every month with a savings rate higehr than 35% as a good month. Due to all the planning I did for September I will certainly go over budget next month.


Income was my standard wage + some birthday money, The big 5 is starting to become visible on the horizon. I am not all that bothered by it. All the exercising of the last year has put me in the best shape of my life, muscle wise. If the coming year I am succesfull in losing the excess fat I will be at my physical best ever. More on this in my next health report.


As usual 1 100 euro went to our joint account.

Ice cream and sandwiches at work cost me 26,5 euro.

Because I am not eating the right things for all the exercises I am doing my body feels tired all the time. This is something I hope to fix with my dietician but in the mean time I spend 45 euro for creatine powder and proteine bars. The creatine seems to help a little bit.

I am also a fan of the NAC (N-acetyl-L-cysteïne) supplement but this is a lot cheaper in powder form than in pill form. So I just fill my own capsules. Sometimes you run out of capsules. And being a frugal little sloth I buy my capsules also in bulk to minimise my shipping costs. 2 000 capsules cost me 29 euro and should last me serveral years again. But sometimes being cheap does make you look like a small time drug dealer …

On a somewhat related note. August saw me spending 65 euro on going out and partying. Lots of fun was had on several occasions. Zero capsules were taken to have this fun! At least by me or the girlfriend. But I am not putting any money on some of the other guests …

My mobile subscription only cost me 0,60 euro this month as Mobile Viking lets you earn points when you buy stuff online and although we do not buy that much most of what we do buy is online.

I have been going to the office a bit more so the Vespa needed filling up: 10 euro.

Gifts for some co-workers and friends we visited in August cost me 80 euro.

And to round it off, my bank is charging me 1,33 euro per month in costs now for an online only account. Unfortunately our mortgage is held at the same bank so I can not leave them for the moment. But the year our morthgage is done I am switching everything to another bank.

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