Day 90 - COMPLETE !

Here we go: Day 90 done and complete and what a journey this has been. 


I think getting time back in terms of not spending as much time preparing food and doing workouts will be brilliant. I will continue the workouts and the maintenance workouts look great: 3 times a week or so. Skipping or jump rope now will become my daily. 


Right now - I am sore (from Days 88 and 89 workouts) and legs are sore from doing double up workouts.


I might come back and edit this later on although keen to get the photos up while I have them. Patrick kindly took shots of us and they are below. I added some of my own and you can see a comparison of before and after. 


This has been quite a journey where I'd like to of course like to thank Patrick for putting something like this together and doing it for cheap and for the wellness betterment of society.  Also a massive thank you to Jason Fish, Block, Andy, Wiswell, Steve and others who blazed this path. Actually a big thanks to Fish for helping out and setting me up on this road.


Also a massive thank you to my fellow PCPers who wrote those comments who kept me going. Molly, Chris, Scott, Heather, George, Aki, Brian, Nick, Marc, James, Peter and of course Patrick. Oh - one thing I promised myself was to blog everyday - and I did just that. It is a good way to stay tuned and focused. 

The program started off tough and continued difficult. Just when we were in a nice routine we had the March 11th 9 magnitude earthquake (The Great East Japan Earthquake) which changed everything here in Tokyo and in Japan; things became insane. This photo here right  is of the intensity on the Japanese scale (for Magnitude add 2 digits): just ridiculous.  The Tsunami shocked us all and then the nuclear accident added stress levels to those of us here and made PCP challenging in that suddenly we could not get the food we needed: milk, eggs, yogurt - impossible although funny though - vegetables were fine which goes to show - most of society are not PCP friendly; more for us!


OK - back to the main story. My stats are here below. In the last 2 weeks I was very keen to get my visceral fat down to 10% and hooray - I did. I did double jumprope sessions combined with the 8 min abs video. It worked!  I still want to continue reducing fat levels - so giddyup on that front.


The statistics:
Weight:              91kgs => 77kgs
Body Fat:              29.4 => 20.7
Visceral Fat           16.0 => 10.0
Basal metabolism  1960 => 1743
Muscle mass         28.4 => 33.7
Sub fat                19.1 =>13.2
BMI                     30.1 =>25.0
Body age                57 => 45 (I am 42: this needs more work)
Jeans size               36 => 31 (and 31 is now loose)


OK - before I bore us all any further: I will keep this short in that this has been an amazing journey and one I am significantly glad I did. If anyone is considering this - do it. Step over that line and go for it. It will change your life. 


Enjoy the photos: they are amusing. I now need to buy a new wardrobe and spend my weekend sorting my clothes for those more needy. 

BEFORE  (DAY 1)                                                     AFTER (DAY 90)

The back - Day 90

Day 90

 Day 90

 Day 90 at Patrick's studio (post Day 90 workout)

 Triceps (or attempt.. some more work needed)

 Biceps (also need more work) at Patrick's studio

 Gotta chuck the old suit out (at Patrick's studio)

 The Tokyo Brat Pack (Me, George, Brian, James)

 Brat Pack with Sensei Patrick - thank you Patrick

 Kohai with Sempai (digging into a finally firm gut)

 Post Sushi/Beer and then Cold Stone Creamery indulgence - pre-head spins which came afterwards

OK - will sign-off here for now. Some rest for the next 3 days and then back into maintaining this. I do intend to go further and keep this wellness routine. 

For the last time in this program - giddyup! Keep it up team - stay true. 

Day 89

Brutal: the only way to describe Day 89: it is a really good workout although it was a lot more than I expected.. and very sore for it. Had burning all over - possibly muscles compensating. Dips/pull-ups/push-up combination is doable and a great workout. By the 3rd set you are feeling it.

My motivation is still the inspirational shot I have and my yogurt at the end of the workout: simple things.

So - going down to Patrick's for the final DAY 90 workout with James and possibly George - and then celebrate graduation and the new style.

I am sore all over and look forward to a break: but starting here forward a new wellness lifestyle. Giddyup!

A nice update: I will need 2 or 3 more weeks but finally some veinage coming out on the arms.. no-where near friends Peter et al but a nice surprise.

Day 88

Day 88 workout done and dusted at 5am this morning (post dog-walk). The super-sets are brilliant: provides for a good overall workout around specific parts of the body.  The 8 Minute Abs video has become an enjoyable routine. Pull up and chest dip combination is great - will certainly keep that up.

Diet is fine: yogurt and fruit now a big part of my daily diet (well fruit). I imagine food intake will reduce come the end of the week; wonder if that will increase or reduce weight - all an experiment.

Will keep this short as not much to report except - all going brilliant; plenty of energy and stamina and doing best to sprint to the finish line.

Keep it up team: TWO DAYS to GO!

Day 87

All great on Day 87: did workout first thing this morning and was OK. The super-sets are a killer but great to get through. Must say shoulders could not take the overall sets - further development to go in that department.

Diet is fine - still feels like a lot of food but I guess I should stop complaining hey. Gained some weight (0.5 a kilo) which I am hoping is muscle.. Just numbers I know but visceral fat is now 10% so hoping I can keep it there and lower it further.. (note - it was 14.5% to start and while 10% is great - my new challenge post PCP is to keep lowering this). Overall fat has dropped too - how else do I explain a jeans size drop from 36 to 31 (and dropping).

Tomorrow's workout looks like a killer - giddy up on that. Keep it up team.

Day 86

Day 86 - all brilliant: sore, feeling tight but heaps of energy.

Did workout first thing in the morning and then had a busy day out enjoying some of this spring weather here in Tokyo.

These workouts are tough - to the point my fingers and face are sore from the grimacing and workouts. I did the 8 Min Abs vid later this afternoon (as a part of the sprint home) - brilliant stuff.

4 more workouts to some rest time and having more time.  I am loving all of this energy and stamina I have: diet is good and have to say yogurt is easily my new favourite thing.

Onward and upward team.

Day 85

Hoochie mama.. sore as hell but feeling great.

Did Day's 86 workout down at Patrick's with James and George and it was great.  The supersets are tough although moving through them quickly was great. I am terrible at planks and the combination with the v-sits is a killer: all good though.

Diet is fine - plenty of food but it is fuel for these last days of the program.

So that was the last Saturday down at Patrick's on this program: intending to go down on the last day and the last workout.

 Will post up new photos - need to take them. Giddy up!

Day 84

Hooley dooley - we've started the beginning of the end - the final week. Feeling good - got up and did the jump rope (ended up skipping straight 30 mins which is actually relaxing - catching up with the news at home on cable). Then did happy Charles' 8 minute abs - which is brilliant.

Homework: OK - I did it and man oh man: if anyone has not done this - go - enjoy and surprise yourself. I have not been to my gym since before Day 1 of the program.  Today - all my exercises could be called the "show off".  I did a light jog on the treadmill and it was nice and slow just at the right pace. Did this for 30 mins while watching a news show; easy enough.

I noticed a lot of people looking at me which was really weird. In the beginning I was self conscious although I saw myself in the reflection and thought damn I am looking good. So a pretty good feeling and one that is still incredibly surreal as I have been overweight for so long in my life. Nice!

Then - after my workout I noticed there were some good varieties of pull up bars (there are 4 in my gym) ... so - of course I did 4 sets of 9 on one of them. Must say - this was to the amazement of some people around. What a great feeling and a massive turn around. Again, this is all very surreal, especially the power I have now.

As proposed and expected: most people in the gym are mulling around and either pushing themselves too hard or they are trying this and trying that.. Many overweight and most sweating and puffing; assuming eating into their muscle versus really getting their fats down.

Pretty good experience. Finished up with Captain's Chair sit up - although I did them similar to the kung-fu sits, showered up and now steaming my dinner.  Hilarious stuff and really happy with my results.

And here is my other homework regarding abs exercises. This photo here is not the best looking 'captain's chair' exercise equipment although this is an alternative I guess. I did this with legs straight out (versus knees bent) but lifted feet way up as high as I could take them - going slow using my abs to control the movements.

Giddy up - a good day.

Day 83

Day 83 and getting there. Food volume is heaps and I can imagine cutting that back quick enough. Work out was brilliant and feel very sore all over. I love the pull ups and then the triceps combination is great. Legs ache from jump rope but using the tips which have made them amazingly easier.

Pecs still hurt from yesterday: tried to do the dips far apart and did them until failure (which was not long). Still a little painful today.

I could almost go at this another month although I think my body is calling for a rest. I still see change and improvement although pretty sore now.

Massive pluses so far are the natural urge to eat fresh veges and I really enjoy yogurt. Yogurt and fresh strawberries is way more appealing then say a snickers bar: which is a nice turn around.

Keeping positive and will do my 'gym' homework tomorrow evening and blog about it.
All good - keep it up team.

Day 82

I will probably add to this blog today later on - although realised an error in my ways.. (and someone might say - I told you so..). 

It came to a point where even most (not all) of my skinny suits became too big around the waist. They would literally come undone under a belt as there was too much room. 

So I went out and bought a cheapie suit just last week.  Today I have put it on and even with my weight the same I have knocked off another belt size or two around the waist. I am now swimming in these pants and the reduction happened in less than a week. Man oh man - all good news but I should have waited until the end.

So even in these last days of the program changes are still happening.  I have been doing extra workouts daily although woke up this morning exhausted so pulled back to just do my normal Day 82 workout this evening once I am home.

Giddy up team!

Day 81

Getting there on Day 81. Good workout first thing this morning after dog walk.

Back in the evening and did 8 min abs man video - which is brilliant: really enjoying that.

Skipping has improved immensely - taking the advice from Patrick's tips; focus and stiffening up with little movement and slamming the skips out. All good.

Man - almost a week to the end: it's going to be weird. Home stretch - sprinting home.

Day 80

All good on Day 80. Walked the dogs and then the workout. Today's was tough and while I can do them - the pull ups are always a tough workout. Triceps all good but man, so sore now some hours after.

Feeling very pumped (literally) in the upper body and very sore all over although feeling better for it.

Diet is fine.. finding with the AMAYW vegetable focus becomes -" as much as you don't want". I am forcing myself to eat more of what I have prepared so keeping to a minimum. Fresh is fine and is what I crave: pre-prepared is not as appealing.

Including today - 11 days to go. Feel fine post indulgence - just heavier and felt very full last night. All good in the end.

Keep it going team!

Day 79.5

Whew - I am full. Welcome to my indulgence: the largest of the program and a slightly healthier version than usual.

Pan fried chicken.. possibly the least PCP of this meal but it was great. Slow heat, lid, 2 teaspoons of olive oil. 

Fries are oven baked: I did use 1 teaspoon of olive oil on them mixed pre baking.  

As I did this in place of my dinner - I had my requirement of carbs which was brown rice - 60 grams.

Dessert - a small tub of Haagen-Dazs vanilla ice cream 120ml.

Ice cream was overly sweet - vanilla was stronger than I remember (possibly could have swapped this for yogurt). First course was brilliant - not feeling ill like last indulgence. 

Glad I did my extra workout today - the jog this afternoon.. giddyup

Day 79

Whoa - Day 79 and all good. Did workout first thing in the morning and it was tough. Still sore from yesterday and energy levels are low. The workout was slow - but complete.  Posted photos I took late last night.. still further room for improvement but man, excited at these changes.

I have gone from size 36 jeans down to 31 - I can buy clothes in Japan.. now for any non-Asian living in Japan that in itself is a pretty good achievement. Will wait until post Day 90 before I shop but seriously need to do some shopping; donate clothes to the needy.

Considering a jog for this afternoon: something leisurely to enjoy this warmer weather here in Tokyo.

Indulgence will be tonight - but just some home stuff.. no extravagance outside. Was going to get a burger king burger or other takeaway although reading that information on trans-fats reminded me that best to avoid those places.  Ideally (and pre-PCP) I would have headed into a KFC.. so - my indulgence will be home prepared fried chicken and oven fries - topped off with a small vanilla haagen-dazs.

Feeling tight all over - love this feeling. Giddyup!

Just back from jog: PCP = stamina: ran the entire course well enough at a great pace - no problems at all. Could have run a second 4km loop although pre PCP - was lucky to be able to run 1/4 without breaking.

Onward and upward team!

Day 78

Yowza... just back from Yokohama and a workout at Patrick's and whew.. I am sore: but a good sore. Back home - jumped into the jacuzzi in my building and all good.

Picked up a new steamer and literally steaming my dinner - chicken and veges.. bit of rye for the carbs.

Did 8 Min abs first thing in the morning so feeling sore in the mid-section.

Not much to blog on except: cannot believe we are running out of days.. Miss food although my taste has certainly changed. I crave vegetables (even in the morning) which is a new change. Fresh is better and I enjoy the buzz during and especially after workouts.

Bring on Day 79

Day 77

Day 77 and things are closing in fast: second last time I will have just a jump-rope/skipping day.

Did my skipping first thing in the morning (added some more minutes) and then did our favourite 8 Min Abs video to boot.  Still sore from yesterday's workout so combined, chest and belly (I mean abs) hurt like hell.

Diet is going OK. Doing the raw egg whites in the office. I got caught today by one of my Japanese staff who screamed at the site of me in my charcoal suit scoffing down a glass of raw egg white.  It doesn't touch the sides and is much easier then peeling a boiled egg.. etc.

All good. Going out tonight with friends for drinks - they, sparking wine / me Perrier with a bit of lime. Getting heaps of compliments; especially here in Asia where if you're fat they'll tell you; if you're skinnier - they will do a song and dance about it.

Still planning my indulgence.. will blog on it over the weekend. Tomorrow - Yokohama workout with Patrick. Giddy up team!

Day 76

Wow guys can you believe we've come this far and are near the top of the peak?? Must say - workouts do not become easier and are still very tough. I say this as I sit here with my abs, back and actually chest tighten up with each key I hit on this keyboard.

Legs are sore from skipping - as really went at it as quickly I could for the time limit - back is sore from pull ups and rowing - all good.

So - tomorrow is jump-rope day which is good - got to love our Fridays. Really unsure if I have hit a plateau weight is going up a little which I hope is muscle (it must be muscle on my diet...).

Loving this and wondering how life will be 'after' the program. Keep it up team: final workouts - yippee ki yay!

Day 75

Il fantastico on Day 75 - feel superb and upper body feels tight. Chest and bicep workouts are always good. Did extra sets on most which is something new for me.  Planks are still my kryptonite - although did first two sets all the way through but for other sets had to use my knee for support at around 50 seconds..

Yogurt post workout is brilliant - did the egg white raw.

So April 14 is Day 90 - cannot believe it is coming up so quickly. BUT before then an indulgence to consider.... we need an ideas pool. I am craving vegemite although difficult to incorporate that into 1000 calories. 

Giddyup - two weeks tomorrow is the final day.

Day 74

Boo-wah.. just drove close to 600kms arrived home and then did my workout this evening.. all good. Sore as hell which means a good workout.

Doggies are home - this is one here zonked (photo right) after her journey: not that we walked back to Tokyo.

Leg workouts hurt but getting through all the sets. Shoulders are good and done and V-sits are a killer but great.

Thank you all for the support regarding life after PCP: I really want to keep and improve on what I've got. Feel great.

Giddyup team.

Day 73

Slow things down.. cannot believe it is Day 73: great news - had first glimpse of abs.. some way off but good. Today's workout is tough but great. Pulls up were great and almost feel pumped up afterwards: same with triceps.

OK - a short blog today - in that I am about to drive 600kms to pick up pups. Have boiled eggs, fruit and yogurt ready for the trip.

I can see the PCP program end in sight although my challenge for these last 17 days is to work out how to make this a lifelong wellness change. This is so I do not go back to the dark-side.. I might visit now and then although keen to stay put on this PCP road.

Giddyup - onwards and upwards team.

Day 72

Day 72 and all good. Got to do day 71 workout as did today's yesterday at Patrick's studio. Ouch - sore legs but must say shoulder workout is still pretty tough.  Getting better at v-sits which I love: did full sets and then had failure on the last set at go number 13.  Workout at Patrick's was brilliant yesterday: you really get an extra workout by going there: even gave Patrick and James a laugh with my wonky leg ups.

Busy again even though I have time off. Driving over to Kansai (Osaka area) to pick up my doggies and bring them back to Tokyo. Things are calming down and expats are returning.

I have a busy 2 days and then things should return to back pre-quake: back to my PCP workout regime: early mornings. Really want these last weeks to count.

Giddy up team!

Day 71

Day 71 - photos up. About to head down to Yokohama to do my workout. All good here - nothing to report: diet fine - mine has increased and I have my evenings back again.

Hoping I lose more fat-count over these last 2.7 weeks but getting there.

Giddy up!

Day 70

What a great milestone we've achieved. Day 70 and less than 2 weeks to go - how time flies. Did my skips - all good there and then did the 8 min abs video which is always good and enjoyable.

Had an amazing rest day - literally DVDs, workout, a walk and then DVDs.

Outside that - down to Yokohama tomorrow for which I am sure will be a tough workout. Aftermath here in Japan is still uncertain although I believe people are tired of worrying now.

Shops have milk, eggs and yogurt now - not in great variety but available. If anything - the disaster has made the Japanese energy conscious: you can even see stars now in Tokyo if you look up: the neon lights and excessive lighting is all gone as we all conserve energy to prevent blackouts. Very impressed in the positive community effect going on.

Onward and upward team - I feel an indulgence due any day now??

Day 69

Woo hoo - Day 69 done, dusted, enjoyable and good. Workout done - pull ups are always tough although did full sets nice and slow. Sore all over which is the sign of a good workout.  Even did full sets of kung-fu sit ups; the only thing stopping me were my hands hurting.

OK - I have been given 6 days leave (which includes 2 days of the weekend) which is great. I came off my last shift early this morning and had a nice quiet day today.  Things are calming here in Tokyo and my workload has come right down.  Anyone who wanted to leave has left and now it is just dealing with the misinformation which typically follows any disaster.

Bought t-shirts today which fit well. I do know there will be further change over these next 20 days or so.

Giddy up !

Day 68

Lordy.... now our water is contaminated with radiation.. what next?? (actually - I shouldn't ask that).

Just off another shift from 5pm to 2am but all good. I did my workout first thing in the morning and it was not a bad workout. Chest and bicep days are good - enjoy them, can do them and usually throw in extra sets.. The plank - well, another story. Shame this is not the first thing we do - as I am usually so tired at this point that getting to the full 90 seconds is impossible.. although I go to failure which is around 45 seconds.. yes I know - pathetic although at least it is to failure.

Diet is fine. I am taking my dinner and snacks with me to my shift. So as my fellow Embassy workers down pizza and coke - I am sitting there drinking down my pre-made shake - or shelling my boiled egg and trashing the yolk. The pizza smelt amazing although did not succumb... I do enjoy my veges and I do like my shake: ginger being the secret.

OK - giddyup team: getting close to Day 70.. 20 days (plus) is still a tough time.

Day 67

Still on mad work shifts although at least they are becoming routine. Workout was great - legs are enjoyable and I find easy to do now: did extra sets and all. Shoulder workouts are painful - getting through the full sets are tough.

Diet is OK and I am starting feel full all the time - not to mention, I feel like I am eating all the time; all good though. Lost some more weight although I am sleeping better now which hopefully means the muscle growing factory will be working.

Man I wish these aftershocks would quit it - another one rolling through as I write this. I live on level 37 although the building is modern.. still scares me with each one rolling through.

Giddyup - on to day 68.

Day 66

All great on Day 66 albeit - still working weird hours on consular duties. Just off a shift then 5pm to 1am and things have calmed down. We now await some control on the nuclear reactors which will then let all breathe a sign of relief.

Workout was great - did it first thing this morning and almost have diet down pat. I took in my shake to my evening shift with my evening snack. I am down an egg white although I did do an extra one (so 2) in my shake.

I have tomorrow off and they are rotating us on and off which makes PCP that much easier.  Seriously - once the reactor issue is resolved then PCP will be a lot easier.

Onward and upward team.

Day 65 - giddyup: back in action

Day 65 and going great. I finally could get to a workout and day 65 is a tough one. Finally got my Mac back from the Mac store so I could upload photos. alas unfortunately the numbers on the keyboard do not work (I am using my backup for this).. anyhoo..

Workout is great - could really feel it. Still cannot do the full planks - failure around 45 to 50 seconds but going on to failure. Did extra sets on the chest workouts.

OK - why do I have so much more time. Well, I evacuated my two labs out close to Osaka which was very sad although good in a way - removes stress. The Japanese are amazing and having a Japanese friend is for life. A Japanese friend from my late teens is still a good friend. I called and within 2 minutes said yes - of course to my favour. I can not leave my post - although this friend agreed to drive to Tokyo to take my dogs for a while.

So the guy drove over 600kms to Tokyo to pick them up and they are on-route back to his place now.  The reason I sent them was not because there is a danger - there are two reasons: I am now less encumbered for my current work .. and on the chance I am evacuated to the Embassy bunker (extremely unlikely) and with the no-dog policy I would not be abondoning them. So they are good and I will drive over next week and pick them up.

I have posted up photos of Day 58 (last week) and Day 64 photos of yesterday.  Lost heaps of weight - but abs are still not showing. I am hoping in these last 25 days my belly will harden and flatten or show the allusive abs - without flexing.

Diet is OK - I bulk bought milk, eggs and yogurt - so have plenty. Other things like vegetables, protein are available: so - so far so good.

OK - on again tomorrow from 5pm to 1am. That gives me time to work out before. Onward and upward team.

Day 64 - failure all around

OK - this is perhaps the worst PCP day for me - although I see light on the horizon. Was unable to work out - although at least I was able to keep to my diet. Being pulled into briefings etc based around this disaster.

Good news is that tomorrow should be more routine like allowing me to get back into the regime. Wrote the new diet down and missing meals here and there.. Possibly losing too much weight although hoping it prepares me for the final stretch to build up muscle replacing that lost fat.

Most friends have left or leaving - I feel like Will Smith driving around in "I am Legend" - streets are dead and foreigners have all left. Japanese look at me as to almost say thank you for staying.

Either way - fingers crossed I can get into a routine. I miss my workout and want to get it all going again.
Giddy up!

Day 63

All good on Day 63: honestly losing track of what every day is - although I do know Friday's for us is jump rope day. Did the 3 x 5 skipping and then yesterday's workout. I enjoy the back workout out although triceps need work. 

I have a rest day tomorrow which is brilliant. I was on from 5pm to 4am this morning meeting displaced Australian, US and UK families from the quake/tsunami/nuclear zone and settling them into hotels in preparedness for flights home tonight. Note - this is not my usual job, I am the Commercial Attache - so typically business stuff.

Look forward to sleeping in tomorrow and catching up with things - and of course - our workout.  Sorry team I have not been reading or commenting on your blogs. I have ensured I keep my daily blogging going although as time passes I will get more time and get fully back into things.

Yippi ki yay team! All good.

Day 62

Giddyup - day 62.  OK I am a day behind with workouts - did Day 61 today which is a pretty good workout. Tomorrow is the jump rope day - in which I will add the workout of Day 62 and catch up.

Man, I am in good shape and I look forward to getting into better shape by day 90. Will aim to get my computer back tomorrow from the shop and then put up photos.

I am on call again tonight from 5pm to 1am.. so it is getting better than 5pm to 9am. Backlog of Australians and foreigners have left - basically anyone trying to get out of Tokyo or Japan have managed to. In all honesty - makes our lives easier assisting those really in need.

Media reports are embellished which is disappointing as it has created significant panic here. Anyhooo.. all good.

PCP has been a saviour in that the workouts are enjoyable and the diet combined has meant I have good stamina. Onward and upward team!

Day 61

Short post today - was half way through work out (after catching up on sleep from the night shift) and have been called back in again to help out until 1am. Did the skipping and will do muscle workout once I am home at 1am.. I will then have a late shake and then can sleep in considerably.

Losing too much weight now.. so need to keep the muscle workouts.

Giddyup!!

Day 60

What a milestone we've all achieved. Going well - workout was fine (actually enjoy the leg and back days..) - did all pull ups and full sets. Nothing to report except still on call - and working tonight from 1am to 9am - literally answering the phone - helping Australian families with inquires: sorting through the massive amounts of misinformation.  All good - no one from the Embassy being evacuated (and we're usually the ones who are evacuated first).

PCP wise - feeling good and plenty of stamina.
Giddyup team - all good.

Day 59.5

Just a quick addition to my earlier blog: I am back on my bike - just did Day 59 workout and all good. Still exhausted from a 15 hour shift but PCP helps overall. Feel good - I have that nice sore feeling I have been missing over the last two days - and could even do full sets of the pull-ups. Hopefully there will be some muscle build up as I sleep tonight.

Giddyup team!

Day 59 - just

It is 12:15am and I am here at Haneda Airport international terminal with a desk, Australian flag, fluorescent yellow vest which says Australian Official with a matching black cap with the same signage.

Yes - I did not get to work out again - so that is two days. I have been here from 3pm and I will be here until 6am straight. No real distressed Australians but helping some still (although I am getting a little distressed from the lack of sleep). Certainly no muscle growth happening right now.

OK - reason for blog (besides knowing that I have a rest day tomorrow which means sleep and a catch-up and proper workout) is an amusing element of today's world and our new PCP lifestyles.

There is plenty of panic buying at all supermarkets in Tokyo because of the quake and the impending nuclear plant meltdown (which is a lot of rubbish - it is all fine).  The only PCP food I found in low supply were eggs - but I visited a second supermarket and got heaps. 

Here is the amusing factor: vegetables, apples, non-fat milk, non-fat yogurt - basically anything healthy there is plenty of.  Junk food - all gone! I noticed people lined up in front of me buying all the food I used to - but for vegetables and things we buy now - there were plenty. Either way - I will be in my warm bed from 7am - will sleep until the afternoon and then up - workout and all good.

Keep it up team!! Just over a month to go - make the most of it.

Day 58

All going good on Day 58: still exhausted from yesterday's adventures. Just took photos although will need to load them later on. OK - a negative outcome of missing yesterday's workout was I am down in weight big time. I am now 78.8kgs which is great but again this is not about losing weight.

Patrick - I realise I still need to do my 'homework' - will do: back on call today and hopefully will have tomorrow free to get back to this.

Feel good. OK gang - here is a great outcome of PCP.  I found I had HEAPS of stamina to get through yesterday which was pretty torturous - as I calmed 100s of anxious people trying to get home; lifted, carried  suit cases from central Tokyo out to the airport (you get the picture). So while I am exhausted and have a not-going-away headache, I must say I really had the stamina which surprised my colleagues. So - another benefit to PCP: stamina: you get plenty of it.

Up an at' em team!

Day 57 - totally exhausted: but for the wrong reasons

OK - I did not do my workout today - although I am totally exhausted. I am on consular duties - which means reverting to assisting Australian's in distress due to the earthquake.

I successfully escorted 20 Australians from central Tokyo out to Narita Airport - via 5 different trains (most all of us squashed like sardines with luggage) it took 5 hours one way and got them all on to planes out of Japan. This is as aftershocks kept on stopping the trains. I ended up staying on at the airport assisting Australians there in distress - even helping our US and British cousins who did not have the same representation there. Note - I was in Australian signage... so looked a bit official.. Need that otherwise the staff at the airport don't listen

While I did not work out I still had my egg whites/shake now just before midnight as lifting luggage and just the escorting in itself was tiring. All good - it was a 17 hour day but good to be home.

I am on again tomorrow but intend to workout before I leave. I fear muscle development would have suffered from no workout -although I wonder if climbing all those stairs at platforms, etc would be like a workout - feel as exhausted - but not a good tired.

Giddyup team! Onward and upward.

Day 56 - shaken not stirred

All OK after that massive quake here in Tokyo - whoa.. that was one of the scariest things I have gone through and the aftershocks were as bad.

Outside that and PCP wise, all good - jumps were fine and intended to do the 8 min abs which I will might do later on - just a bit tired from a busy week.

This can be my shortest blog so far.. all OK here with the quake but man that was large. Some damage here at home although nothing too bad. Yippie ki-kay!

Day 55 - could not sleep..

Still in the middle of my busy week - but going good. A tough work out today although very happy I could do my full pull up sets unsupported. Could not get to 10 but either 8 or 9 and then failure.

A terrible sleep waking up almost hourly - so woke up sore; meaning muscle repair most likely did not take place last nigh t- which is a shame. Double the repair tonight hopefully. Can you catch up the next night?

Went through all the sets well - pushed on hard and trying to get an extra set in if possible; not easy but doable. Amazing how triceps give up so quickly.. dips were fine although by the time I was getting near the end of the ski jumps I was getting through but with failure.

I know this is not a weight thing although on my scales I am balancing on 80kgs and about to go below 80kgs which I have not done for a good 15yrs plus (maybe even 20yrs??). This is on my scales at home (not Patrick's scales) although on my scales I started this at 90kgs and even with the build up of muscle which is certainly there I have lost 10kgs.  Again... yes, I realise it is not about weight loss but it is still a good feeling.

Onward and upwards team! Keep it up.

Day 54

Hokay.. these Day 50s are proving tough but slugging through them. Patrick's email today is timely - totally exhausted but plugging through and did one extra set of push-ups although that was it.  DID momentarily think - wouldn't it be nice to sleep an extra bit and skip my workout.. (Didn't and got out of bed - did my workout with a smile.)

I applaud all of you guys in real jobs who work long hours and still achieve in the PCP lifestyle.   I have a busy week early morning's until late night events - but keeping to my 5am routine. I have a lot of important people in town this whole week with post nominals on their names - or the official titles of "Sir". I live in a very wacky world here although the shorter hours has allowed me so far to keep at PCP; although this week is proving a challenge. So far so good.

PCP wise, I feel good - sore (per usual) but going good. I think now we're in the "real PCP" I am realising it is very tough but doable. The extra set of exercise per muscle (group) is difficult although gives that extra workout which is kind of the icing on the cake - whether it be our chest, biceps or legs.

No idea on my stats this week just as it is tough; not as confident as last week. Our team is going well - I guess we need to email those who haven't blogged for a while and see what's up. In reality this is actually almost over - so not so much the homestretch but close.

Giddyup team!

Day 53

All great on Day 53: getting this blog out early as I have an outside office assignment all day - so offline. Work out was great: creeps were very tough - actually as was everything. V-sits are a lot better for me - as are pistol squats although the bicycle is still a killer with failure coming a lot earlier than 50 seconds: still trying though.

Diet all good - no real problems. I really enjoy my evening shake and last night had brussel sprouts steamed with my egg white (from a boiled egg) for my dessert.

All good - I know I need to keep at this as the results will come with time.

Giddyup!

Day 52

All going good on Day 52 and boy, Patrick was not joking on saying this is now the REAL PCP. Man these work outs are tough but they are really good. I ache all over (today sore back, triceps and the usual abs..).

Back is sore but nothing bad - but man, will I ever master the pull ups. I got through 4 sets unaided getting to the higher count but used a chair behind under my toes for the last 5th set. The abs workouts are killing me bth in pain and in technique. I will seek advice on the kung-fu sit ups as find myself quickly swinging versus doing them properly. (Check for Saturday please.)

Food is OK although honestly - I was tossing and turning last night as my stomach punished me for the indulgence. It (the indulgence I chose) was honestly not as crazy as what I contemplated (pizza, a burger perhaps) so my stomach is a lot more sensitive perhaps. Still got my Zzzz in as I was in bed early although partially the reason I took on this PCP challenge was to change my diet.  A learning I guess is if I go back to my bad old ways (cheese, ham, bread) I will not have the energy, alertness and healthy feeling I have become accostomed to over the last weeks of PCP. More veges is the go; even at breakfast!

Still look forward to losing more stomach fat though - I am guessing and hoping my body will finally release these reserves knowing that - all is OK and this body is not going to starve.

Giddyup team: all great hey.

Day 51

Yowza - did my indulgence which I thought would be a soft option but I feel FULL..

I debated around a number of things and then thought - what do I really miss which I would often have before PCP: that would be crusty bread and cheese.. yep a simple cheddar cheese sandwich - or a cream cheese sandwich; topped off with a big cup of tea with honey in it.  

So that was it - no burger, no fries or pizza but two sandwiches - one with cheddar, one with cream cheese - cup o tea - and a bit of orange cake.

The bread and small bit of cake were from the Joël Robuchon bakery here at Roppongi Hills - fancy and I am sure full of butter.

Enjoyed it as I watched some old episodes of Seinfeld (still makes me laugh) on DVD.

Was super sore from yesterday's workout down at Patrick's studio yesterday (with George and Jason) so delayed today's workout until the afternoon. Today's workout was tough but took Patrick's advice to not "listen to that little voice in your head suggesting you quit short"..  So pushed through and all the sets of each exercise were difficult. I am on the sofa with my laptop and my abs (remnants of them) ache as I lay here. Legs are sore too as are biceps and chest: but all good. Did entire workout in 45mins which includes skipping.

Must say indulgence was a let down.. wonder if I will always be like this. I feel full, (stuffed actually) the margarine (olive oil type) has left an oily aftertaste and I feel lethargic versus the recent energetic feeling I have had. Cake was no where near as enjoyable as I imagined as I bought it; thinking 'oh boy'.

Onwards and upwards..

Day 50 - there ya go!

All great on Day 50. Going down to Yokohama to do my workout at Patrick's this afternoon although did the 8 minute abs workout this morning which is really good. With congratulatory compliments of "there ya go" from the Abs man in his stretchy pants and singlet - each part of the work-out is actually quite tough.

Outside that - did a good morning shop of veges so all set. Noticed I have lost some protein in my diet although have an added egg white at night. Photos for this week up: did a side shot which shows possibly why I have lost my belt sizes.

All great: Day 50 is here: giddyup - there ya go (mate!)

Day 49: 8 minute Abs - what about 7 minute abs?

All great on Day 49. Did the jump rope and then finally - did the 8 Min Abs routine and man oh man what a very good and effective workout. I can feel the effects while I sit here and write this.

I must admit that I could not stop thinking about the 7 minute abs scene from "Something about Mary" "If you're not happy with the first 7 minutes, we're gonna send you the extra minute free". Either way - I recommend it for those who have not had a go at it. I think Aki is our 8 min abs queen and her rave about the video encouraged me to try it. The man in the video is very happy and expects to see you every 24 hours.

Feel sore today (per usual) but a good feeling. I would like to see proper abs in place of a belly but slowly but surely I hope. 

Belt has finally come to the end of it's life. I have run out of holes.. From the start of this program I have come down 5 belt sizes to now the final one has become too loose.

I intend to use the weekend and think of new ways to do vegetables and ensure I have a larger range to choose from. Protein is fine - salmon, chicken and lamb (although lamb is once every week or so). Carbs - nothing white - although I have been doing this from the get-go thanks to received advice from past PCPers.

Tomorrow is Day 50 which is kind of a milestone. Certainly I see difference but no where near where I want to be. 40 more days is a good thing in my books where I am thoroughly enjoying this change.

Onward and upward!

Day 48

Going good on Day 48. I will admit I am looking forward to the weekend - a tad exhausted from work and the workouts but all brilliantly good. Legs, butt and arms all sore this morning.

The weekend is all a lot easier. It means a sleep in (which is a luxury in this program with morning workouts) and opportunity to get organised with shopping for food.

The workouts are still all very hard - but they are not hard to keep to.

I was thinking this morning, as I walked past my local baker who I have not visited for 48 days, whether they might mistake me for someone who has had the ill fortune of being ill like Steve Jobs and suddlenly losing heaps of weight. I totally look different and most people who have not seen me say for 3 weeks are quick to ask what is going on. It's funny though I am now a fat person in a skinny-man's body. I still surprise myself in the mirror - with the occasional whoa (read - surprise).

All good on work outs and even with the increase again in the skipping. Pistols still hurt and I need the support of a chair to do them; getting better. Other exercises were good - especially the squats: finding them easy as muscles in legs are now stronger. V-sits are tough but also getting better. My last V-sits set was painful as I chugged out squeals of pain combined with screams of "go away" as one of my dogs licked my face to help.

Actually noticed my back is coming together well - muscles are firm with a hard look to it; only if my front could be the same. Well - there are 42 more days so I will get there.

Giddyup team.

Day 47

Day 47 and going great although those Hong Kong Phooey sit ups are a killer: need more practice as failure comes quick: all good though.

Feeling absolutely great and on top of the world. I can certainly see improvements coming through. I will be shocked at weigh-in on Saturday if my stats are not good this week.

Welcome to the larger PCP family with an amazingly large new group with some good friends in there. For those who've come before us - thank you always for the comments and the advice - for those coming in after us - this is the best thing you will ever do.

My workout this morning was good. Jumping on time is a lot more enjoyable.  I actually found myself enjoying the exercise sets and holding the last count for 3 seconds - as we do at Patrick's studio.

For anyone who has the luxury of time in the morning - workouts first thing are great.

Although something Patrick taught me though - for those wishing to build up muscle (ie, losing weight not an issue) - afternoon work outs are better. In my case due to my work I have the choice or early mornings (5am) or late nights 8pm workouts. Late night workouts affect sleep patterns so early get ups for me (additionally - I need to lose weight which is best first thing.).  If ever in doubt - ask Patrick in your question chains.

This is my brekky of this morning: nice tasting tomatoes, garlic rice with egg (had 30g of rice left over from my lunch carb quota today) over a thin slice of rye. Yes, on reading Patrick's email this morning I need to mix it up on veges in the morning a little more - still a challenge.. but manageable.

Onward and upward team: Day 50 is coming up quick!

Day 46

Day 46 and going good. Patrick was right - results are beginning to show, albeit - in small but good ways.  Noticed some muscle definition I have not had for a very long time; that kind of plank flat stomach (note, I have to contort like a model from Sprockets to get there but it is there). I imagine it will take some more weeks for it to show naturally - but all good.

Sore per usual but good: shoulders (the da vinci's hurt..) belly (Hhh hmm - abs) from the V-sits and my arms ache from the skipping. But all a good feeling. 

Diet is going good - but must say breakfast now is possibly too much food.. well, I know naturally it's the veges I could do without - suspect by Day 90 I will be craving vege's in the morning.

So this Love Boat of health is going well. It all started in a strange way - we didn't know each other, we were trying new things and each week we have gotten better and better. We still have much further to go but with results showing almost weekly now, the motivation is much easier to maintain.

Keep it up team.

Day 45

OK - we're halfway guys. All great. Did my morning working out and I will say they do not get easier with time. Maybe the skipping is better as rather than monotonous counting - we go at it madly for 2 minute bursts which is actually fun with the music blaring (my teenage years coming back I think).

Got up early - did the entire work out and here at my desk (and yes, I should not be blogging here..) I am sore all over: shoulders, legs, back.. and lower arms actually.. I know this is good and I am so damn alert I think I could beat a Russian at chess.

So the foundation is laid and now we are building up (and losing as we move along). As Patrick's email notes - we will soon have more days behind us than ahead. Good points on consistency.. pushing until failure and keeping things going now, not tomorrow.  I will admit, 50 second planks are difficult although going to failure which is up in the mid 40 seconds anyway. First couple of sets are fine but man they are painful.. worst exercise "I love to enjoy"..(Australian sarcasm there..).

All good - prepared lunch last night which I look forward to although not hungry as yet now 2 hours past breakfast. I actually look forward to my night shake - with the secrets in flavour being cinnamon, ginger and vanilla which go well with the apple, milk and egg whites.

Keep it up guys: it just gets better for us now.

Just for fun value - added picture of the Fishelbergs and I with Matt 'the dancing guy' from You-Tube. (Tokyo 27 Feb 2011).

BTW - with my bright canary yellow jacket - it was more of "who care's where Matt is - there is Richard in his yellow fleece". Video will come out at the end of 2011. The four of us really stood out front and centre of the clip.

Day 44

All great on Day 44. A bit sore from yesterday's workout and today's. Seems to be getting heavier but all really good.  Posted yesterday's photos just then - now I have my Mac back. Yes.. a long way to go. I am very very glad it is only the halfway point as I do certainly need more time at this.

Did a 'mini' workout today with Jason Fish, his wonderful wife Reiko and daughter Jessie - doing a dancing jig with the "Dancing guy" from you-tube ("Where the hell is Matt" http://www.youtube.com/watch?v=zlfKdbWwruY).  Anyway - a lot of fun and we'll be in the video come end of the year. My big Sister was in the Melbourne version (jig) that this guy did last week. Anyway - not much of a sweat.   After this (and in the same part of Tokyo) went and saw our friends in the Tokyo Marathon.

All good. Felt really hungry after my shake tonight - now having my vegetable night snack with a coffee. My nightly treat.

Happy halfway point team. Onward and upward: Giddyup!

Day 43

All super on Day 43. Went down to Yokohama to Patrick's studio to work out and it was really great. We did Day 44 - so will do Day 43 tomorrow.  Always better doing the work outs there in a group; not to mention it is so very quick.  New jumps were good - went at it mad for the 2 minute sets. All good there - still tripping up though. 

Did measurements and weights - had a great week as measurements/weights showed - and that is even with being sick for 2 days. I still did work out through being sick but good to see the results. Drop in all fats, up in muscle development - down overall in weight...  but realise there is a long way to go (which is good).
Back home, hit the jacuzzi in my building here and then had my shake. Ahh, jacuzzi and a shake.. it used to be burger and a beer! (Well not that bad - more like steak and a nice wine...)  I now put in ginger to all my shakes and cinnamon which is just great. Now and then - will add honey and or vanilla.  I look forward to my shakes now.  BTW - I only use green apples which I am finding taste better in a shake. Corn on the cob steamed as vegie snack for night.

Keep it up team:. almost at the halfway mark and closer to results.

Day 42

All good on Day 42 - Friday which we can term: rest day. 1500 skips are hard work although I find myself tuning out and doing different things. Still no where near perfect.. shoes may be too large to accommodate both myself and the rope. Still tripping up.

Here is brekky.. really hooked on mushrooms. Mushrooms with my scrambled egg with basil which is really nice.

Feel sore - legs, chest; arms from the skipping. I am really noticing a lot more power in legs - especially when doing pistols: easier although not perfect. Yet to do the 8 min abs man video. Honestly have not found 8 mins spare. Will do over the weekend.

Giddy up!

Additional note: I thought I would add this comment below from one of my Osaka colleagues who was in Tokyo yesterday. I hadn't seen them for 4 weeks: "hey by the way, I didn't get the chance to mention yesterday that you are looking great.  Are you losing weight?"  Nice hey.

Day 41

All 50:50 on Day 41:  this damn cold is still bouncing around but pushing on. 

I can tell you I will be Mr Popular in my meetings and in the office today: breakfast Day 41 - garlic rice with egg and tomato - heaps of pepper.

Mmmm - and it was good, I love garlic rice (although my version has no salt and little olive oil). I hesistated twice about putting in garlic first thing in the morning but need the energy to get over this cold and get through the day. Used plenty.

Workout yet again delayed to the PM: just riding the cold - not pushing myself too much but will sneak up and get over it. Onwards and upwards: midway point is coming quick.

DAY 40!!

Going good and Day 40. Almost over this damn cold but doing the workout first thing is absolutely the way to go.  It wakes you up, sets your frame of mind for the day and actually makes you tired enough so that come evening, you fall into a good slumber. Fought through this cold and I'd say massive amounts of ginger (thanks Aki) two nights in a row really helped.

Read Patrick's email and yes, cous cous is the way to go. Fills the plate (or lunch container). Didn't think about vegetable sandwiches... where I come from, sandwiches have meat and cheese in them: so will need to do some research.  I did make canned tuna sandwiches once with tomato (kind of a version of a Mediterranean sandwich I grew up with) although came out all dry and possibly was not the exactly PCP friendly.  I did use canned tuna which was light and in water (although the water still had salt in it).. anyway - learn and evolve.

Today's workout was a killer: Wednesdays are always the toughest it seems - although looking at it first thing it seemed OK.  We are now at 1450 skips which is not easy although time taken is about the same or less.  If we all look back to the first weeks of this program where we complained about doing 300.. boy - we can get those down in like 3 mins now.

Have a work lunch out today although client is empathetic to my program and motivation: having Japanese which is typically PCP friendly. Raw, fresh and small quantities.. no wonder Japanese live so long.

OK - onward and upward. Keep it up gang.. almost halfway.

Day 39

All going great on Day 39. The ginger in my shake (note I used heaps) and the work out last night helped me get over this cold to the extent that I am back in the office and almost 90% back to normal.

Work out will be later today but good to read this morning that working out pre-breakfast is the best way to lose weight. Thankfully a little birdie (Jason Fish) gave me that hint before I started thus the 5am get ups and getting the routine down before the sun comes up.

Can certainly see the difference in my face and now even my skinny suits (read suits I had when I was skinnier) even fit me better and some of those are getting loose around the waist also. All good; a long way to go but results are coming in - onward and upwards.

Day 38 - being ill on PCP

A new experience for me today. I think I have a bug (head cold or the like) combined with something else but to be honest - as a result from PCP I actually feel all good and fine. The problem is literally bumping into walls and possibly not being able to use 'heavy machinery'.

I woke up at 5am this morning for my routine but then went back to bed feeling spaced out.  This followed waking up a couple of times during the night.

In the past, if I were ill I would be knocked out and in bed. Thanks to PCP I have never felt better so it is weird to be ill when I am feeling so fit and healthy.

I came into the office thinking it was something that would be short lived - although gradually getting worse. About to scoot home and back to bed.  I did not do my workout although I plan to do as much as I can under the circumstances; there is no heavy machinery to operate in the workout so it should be fine.

Checking out for now..

Back in action: Aki - thank you for the ginger tip: plonked a massive bit into my evening shake with apple - my two egg whites: also used a smidgen of honey (now and then is OK) and cinnamon. Man o man - what a power surge: feel very good.

Did workout less the skipping: did not want to aggravate what ever bug I have. Had a good sleep from 3pm straight through to 6pm.. then made tomorrow's lunch for work (salmon, steamed Japanese radish and brown rice) and then veges (roasted sweet potatoes) for night snack - while watching the tele.

Thanks for all the tips. Hoping I wake up 100% - fingers crossed.. keen to shake this cold.

Day 37

Day 37 all good and well rested today. Did the workout OK (did day 36 as down in Yokohama we had done 37). Pull ups were good: can suddenly do many more - still a long way to go to perfection on these though.

Skips were good as were lawn-mower (two I enjoyed most). Found the bicycle more tough on my quads  as they were tough on my developing abs... got through and was OK but painful.

Put up photos of Day 36... a long way to go - but all good. With time will come change for the better. Feeling heaps healthier and man these sleeps are incredible. Have never felt so rested.

Sore muscles all over but a good feeling. Being very good with the diet. Made tomorrow's lunch (work lunch) of brown rice, chicken, shrooms and asparagus with Georges secret herb mix which is great. About to have my dinner shake which will hit the spot.

Onwards and upwards: this ain't easy but it is easy to pursue. On to Day 38.. the midway point is looking closer!

Day 36

Woo hoo - the days are counting over pretty quickly (H-Hmmm, not that I want them to of course..).  Went down to Patrick's studio and Saya-san kindly ran the show with our mean but quick work out. Incredibly sore all over but learnt two clever things today:

For skipping: low jumps make for a quicker set. For the plank, moving back (leaning back) on your heels provides for a better focus and balance (ie, it's heaps easier and more effective).

Had my dinner shake which tastes great although losing my banana equivalent (mango in my case) means it is a very light dinner.  I will wait for an hour plus some before my vegetable snack of steamed carrots. I try to go through the colour wheel of veges to ensure I am mixing it up. Otherwise I'd be doing potatoes all the time.

Came home, went into the jacuzzi in our gym here and stretched actually in the jacuzzi which was great for my legs. Pistols killed me - especially right one. Funny my left knee was giving me trouble initially - now it's the right. I am guessing my left has built up strength since.  I should note - just as there are no pull-up bars at Patrick's studio we did tomorrow's workout today: flip them around.

We all did our skips very quickly - I guess with time there is improvement. Onwards and updards. PCP and the weekend is great. Now to a DVD on the sofa with an espresso. Giddyup.

Day 35

1400 jumps is a lot of skips but it begins to feel good around jump 650. Friday (today) is almost rest day. Got up the usual time (to keep to a weekday routine) and did the workout of 1400 skips.

Kept to my morning diet and realised I am getting better at guessing weights and volumes of different things.

Shoulders, back and legs are sore but all good. So glad it is Friday and almost the weekend. PCP over the weekend is a lot easier in that there is plenty of time to prepare, shop, eat, workout and rest.

Interesting read regarding the types of fat on our body - in the email from Patrick.

I look forward to losing more visceral fat; getting there but less than half way I imagine. Lots of sucutaneous fat gone - thus the drop in belt sizes but more to go.

First kitchen casualty last night - burnt hand taking a tray out of oven roasting porcini mushrooms.. as a night snack. Ouch...  all good though.

Weekend comes on, new diets and exercise programs come out too. Keep it up team.

Day 34

All great on Day 34 and in a way - the hard work for the week is done. Friday is our skipping only day - so kind of a rest day which is good - then the weekend and the time it affords makes it all that much easier.

OK - you know when you have done a good work out when it hurts when you sneeze..  ouch !!
Must say - 25 x 4 leg-ups is tough. Got through all the sets - completing all the upper end of the prescribed sets.  I guess the week of difficult workouts are having effect as I plowed through today (even the jumps) with a lot more ease. Even knee is going good.

Food is going OK: can tell you the support we can receive is amazing. Forgot fruit snack yesterday and work colleague (who lives on compound) went home to get me some: 10 minutes later I have a bowl of mandarines and apples at my desk. I value the fruit snacks - otherwise I think I'd fall over. 

I think we all need a pat on the back: 34 days with no salt, no sugar, no wine (plenty of whine though) and our limited healthy diets. The reward is so far amazing sleeps. Seriously have not slept this well in noisy Tokyo ever.

Onwards and upwards: Day 34 and 56 more glorious days to go.. (yes, a sucker for punishment): end goal in mind.

Day 33 - brussel sprouts for brekky??

OK - I have even impressed myself. I had brussel sprouts for breakfast this morning with my egg, whole wheat bagel and my morning espresso.

I steamed some up last night and kept some left over for today. I actually felt like them which was a surprise and they were nice..  Oh lord.. what is happening to me (but all good yes?).
I am adding a photo here of how they grow: who knew. 

I know I need more green for breakfast: most vegetables I have in the morning are tomato or mushrooms.  Beyond that is difficult.. slowely but surely.

Up early and got my skips done and then the routine. All good and enjoyed them. Not perfect - still tripping up.  Left knee still hurts although squats and the crawl were fine. I am now building muscles on my legs that I never thought possible.

Back is feeling like it is bulging (in my mind only I am sure) and shoulders are sore. No real big changes but I am sure gradually looking better.  Just happy there are 57 more days left for me to work out to get results as no where near where I want to be.

I think this second month is called the 'grunt work month' of the program. The first month was the preparation but now it is tough but good. I am guessing combined together provides for a nice last month of tuning.. (possibly wrong - last month could be the real workout.. who knows..).

All good - onward and upward.

Just an additional sidenote. Back from lunch with an ex-colleague / friend who was blown away by the change they noticed in me thanks to PCP. I had not seen this person since starting PCP.

I found my self qualifiying the compliments with a "it's is only day 32 of the 90 day program"; combined with "no really, shucks, oh stop-it, OK, say it again...".

Comments I received were 'skin is glowing' 'look super healthy' and not jaundiced which is what he imagined and that I could be the 'poster-boy for health change programs'.  We have to keep in mind I also quit smoking but overall nice to get the compliments.  Either way - lots of interest in the program: involvement too in that this friend chose an organic sashimi/sushi restaurant. I kept to my gram intake and ate well (saying no to dessert) drinking green tea.

Either way - it is only day 32 so look forward (again) of me at Day 50 and of course Day 90.

Day 32.. left knee issues

Going good on Day 32 although left knee is making my life less than fun.  I used the support of the back of a chair to fulfill my lunges and got through them. Right is fine, albeit sore but left lunges were done using a chair.  I tried the jumps but had to stop at 9 per set as left knee was telling me to stop.   I was fine with the 1350 skips (felt good) and other exercises. Did them all a little slower than usual.

Can certainly feel the 'da vincis' did their thing: shoulders are pumping as I sit at my desk. Also did pull ups in place of inclines - with the aid of a chair placed around 1/2 a metre behind me. It was good and boy can I feel the effect. Did some without the chair to start with but failure is almost immediate.

Food going well - wondered if taking an extra egg-white at night (at dinner) has any benefit. Bought eggs at Costco (cheap, bulk) although they are smaller than usual ones. To be honest, feeling a little lethargic and tired all day: almost like I need a day of rest.  Keeping at it though with my end-goal in mind. Going to sleep really early to get up early - but not much happening in evenings so fine to do this for the duration of the program.

Actually, just feeling my quadriceps then and even though I used the support of a chair for my lunges, I can feel the effect. This is the same with my calves which ache from the 1350 skips I assume.

Keeping at it. This is a program where the end goal needs to be clearly front and centre of your mind; otherwise it is difficult to stay motivated. Giddyup.

Day 31

Day 31 and welcome to the second third of our life change.  Got up my early self and saw the workout which initially looked easier than say, yesterday's.  Whew, was I wrong (sorry to those reading this prior to doing the work out).  It was actually quite a tough one but did it all and got down every set with the extra delay in each last movement (to get the burn going): note - it was no way near pretty.

Jumps.. ouch almighty. Got them down but the last lot I looked more like a flailing flamingo.. although got them down. Feel very tight as I sit here in my office chair and all good. Abs workout was intensive although I will (might) try Patrick's 8 minute abs video recommendation tonight: why not - it's only 8 minutes right.

Food is good: dinner is seriously a cinch: place all items into blender: blend - then drink. Really tempted to add in honey although unsure if this would be PCP friendly. It is missing something - cinnamon I am guessing should be fine.

Getting nice comments in the office but look forward to photos of me at Day 50 (and of course at Day 90).

Giddyup and best wishes to all.

Day 30 - a semi-PCP result

While the photos don't show much improvement nor do looking in the mirror - my oh my - am I a lot fitter than I was pre-PCP.

I did my workout first thing in the morning and did something funny with my left knee during the lunges. I did my right knee fine but only 2 sets on the left.  I could not do the jumps in fear of doing something worse.  Did the rest of the workout and had done my 1300 skips all good. Either way - felt guilt that I could not get my leg work done.

SO - decided to go for a slow or soft jog to work the legs and see if that might help the knee.  I was amazed at how long I could jog without bother.  Easily x3 fold better than I was prior.  I ran around 6kms which was soft and nice and knee is fine. I have one of those warm-pad things on it now. So all good.  I really surprised myself with how much more fitter I am today.  Since starting PCP I had quit smoking (hooray) and had not jogged.  Anyway - thought I'd share a nice positive milestone: jogging is a lot easier: legs have more stamina and I certainly have more stamina.

With my PCP limitations for lunch (which are the most generous for most of us) I made a PCP friendly chicken burger and fries..

Fries were 70% of my vegetable intake for lunch (and note they were not fried..): literally sliced and put into the oven on oven paper. I weighed it cooked - and yes they are lighter.   Then used my carbs allocation with two sliced of rye bread: smothered avocado on them, thick slices of large tomato and then my protein allocation being a thin slice of chicken breast.   It was great and filled me up!

Thanks to George, I now have a salt substitute. If you're not sure what this is - go to his blog: I think it is Feb 7th. Anyway - went and bought all the spices and then mixed it up.  I used it on the chicken and the potato and it is pretty good. Thanks George!

Here is my afternoon snack - was impressed that two large mikan (mandarin) were exactly 170g which is my quota.

Going good. Feel sore but good. At Day 30 I can see a the horizon a little better.  Soon it will be Day 50 and then on some more.  All going good.

Have a good Sunday all.

Day 29

Day 29 and feeling great. Just back from Yokohama and working out with Patrick: with James and George, et al.  Feeling sore but so very good. Thanks for the encouragement guys - it was appreciated.

OK - this was one of my glasses of the 'indulgence' quota. Glass number one of a nice Australian Shiraz.

To be honest, it was not that great and I was blotto just with one glass.

I was much more impressed with my friends (husband and wife) who went beyond the call to ensure dinner was PCP friendly.  This included ensuring there was plenty of sparkling water.  They served me an amazing small bit of beef, plain string beans and baked baby potatoes.  No salt and impressively, this friend weighed all the food on her scales without me asking. What a friend hey.

Well - we drank very good Australian wine and I got my two glasses (around 400 calories).  Shiraz is a pretty heavy red although it's all I really drink - so was fine.  Slight hang over this morning.. go figure. A cheap drunk.

This was breakfast which was great. I really nice tomato fresh, sliced with pepper: 70grams of rye bread and then my egg with garlic and pepper.

And used part of my milk for a good espresso coffee which has become my new morning treat.

Then last but not least.. my dinner in a glass below


An apple, a mango (allergic to banana so mango is not as good but interchangeable), 2 egg whites with my 200ml milk allotment.  It could have been better with honey but actually it was really nice.  

So dinner was two glasses like this. If looking at the upside of this dietary change is that dinners are now really easy to make.  I do feel full - not really satisfied but full. 

Day 29 down and dusted. One month tomorrow at Day 30 - hooray for us. Keep it up all.