Day 18

All going good here on Day 18: still a long way to go but the routine is taking shape and it is feeling right. Had the most amazing sleep and like others have said - feeling super alert.

Up at 5am: did a longer walk than usual with the dogs and then bang into the rope. It's getting better which is great and belting them out. No where near perfect and stopping lots but better than the Picasso mess I have been so far.

This is lunch - and was my dinner last night. Found whole wheat pita bread (made here in Tokyo) and stuffed it with lamb (non-oil fry with heaps of parsley), pan fried mushrooms and zucchini (tad bit of olive oil) and then steam and then non-oil pan friend white and green asparagus.  All stuffed into a pita.  Last nights was brilliant: unsure if it will be as good for lunch.

New fruit I am discovering: Papaya.. had to google how to cut it open (yes there were plenty of instruction sites). What I have done is cut up heaps of papaya, mango and mixed in the rest of my pineapple and then grapes. Made a large fruit salad and then froze it all.  This will be my snacking fruit - along with my mikan and apples.  I will blog on whether it is fruit you can freeze but the colour effect is nice.

And I thought I'd add a photo of my dogs. I move their beds and use the bulk space of my bedroom for my work out in the mornings. They stare at me with a puzzled expression of - what the hell.

All going good. Stretching advice (thanks Andy) was good and not as sore. I really want this to become permanent - with time on side there is a good chance for this to happen.  Giddyup!

Day 17

I am finally getting into a routine now which makes this new lifestyle a lot easier: not to mention, it should help make some permanent changes. I am getting up at 5am, walking my dogs, and then exercising right through.  Breakfast was not too bad: used pre-prepared veges: bit of a colour wheel using up the remnants of veges I needed to use up. Egg and toast and veges: easy-peasy.

Workout was great: I was not organised enough to do the pull ups proper - so kept to the incline pull up (x4 sets).  Feel sore all over but a good feeling.  Last night had a long bath before going to bed (very Japanese style) and felt amazing this morning - a lot more fluid and less stiff. Might make it a routine.

Food going good. This will sound dumb but I bought my first pineapple (in my life) on the weekend. Asked a friend (chef) how to cut it up. I have, put large blocks in a container - and I am having some of it now as a snack for the morning. Who knew..

All going good. Sore all over as I sit at my desk although it is a feeling of achieving something. It is too early to really see results but if aching were one of them - I've achieved that one.

Onwards and upwards team.  Rich

Day 16 - got to love the weekend

PCP and the weekend mix well due to the time available- although I must say I am getting better at this; that being - getting organised.

Last night - pure torture.. I realised I am completely boring (or more boring) without alcohol or wine to be exact. Went to my Australia Day Ball with GF and a group of great friends - and was going OK.  I stayed strong sticking to my vegetarian meal (parts of it) and my carbs which was whole wheat bread in the bread basket. I had my protein before leaving for the event.

I must say - encouragement really keeps you going. I received encouragement from a friend - who saw me refuse a large plate of pavlova (the Australian national dessert - impossible to get in Japan).  I asked the waitress to give it to someone else (but not leave it in front of me).  The friend came over (who is aware of PCP and is interested) shook my hand and said - brilliant mate - keep at it.

Getting better at cooking - literally 1950s style (minimal processed foods: all home cooked and some things pre-made from my various containers in my fridge). 

This was my lunch: steamed asparagus and pan-fried (no oil) salmon which I had weighed and ziplocked into the freezer heaps of pepper on a bed of soumen (noodles).  It was really really good.. Yep - only day 16 and not only am I making things like this - but I am enjoying them.  Pre-PCP - this would have been a burger - if I had eaten at all.

I am starting to wonder if a lot of my weight gain through life was due to skipping meals? Today - I could have easily skipped breakfast and lunch (just no appetite). On making the food though - appetite arrives and I enjoy the meal.

All good - Day 16 and going fine. Exercises are tough and doing each set until the muscles literally burn. Rope is getting better. Not perfect. I went on to You Tube to see how to do the perfect lunge. Funny - I was actually doing them correctly - my legs are just weak.

Keep it up team: long way to go but we're all going pretty well.

Day 15 - feel good

All good on Day 15. Body is certainly tighter and upper body has a tad more bulk and waistline getting thinner (although a loooong way to go..).  Thankful for the reduction in food in our diets: I imagine my thoughts on this will change should the diets move the other way..

Had a nice breakfast of onion, potato shredded with my one egg. Whole wheat toast (just one slice which was a perfect 80gms) with god's mayo (avocado) used instead of my beloved butter. Threw in a tomoto for colour.

Shopping: I am getting used to what the staples are going to be: eggs, whole wheat bread (the brick style concrete version), avocado, mushrooms, bell peppers, tomatos.. and then a mix of other veges going through the colour wheel. I am going to look for another steamer as my little chinese one won't cut it.  I will dedicate my Sunday PMs for preparation and my container set (2nd one) I bought from Ikea is coming into good use.

Exercises look steep where I look forward to mastering jump rope (or skipping as we call it). Really have not mastered the lunges or skipping. Skipping - is now faster and a quicker routine but still tripping up. Lunges are painful and wobbly at best. Will train at Patrick's next weekend to see how it is done properly.

Back (middle back?) is not great while doing jump rope. I can guess the volume of skips will increase where I am finding standing chest out and proud helps the back - but not completely. Anyone else finding this?  Also - exercising from the get go in the morning is difficult: body is stiff and the cold doesn't help. Either way - guessing if I keep at it - it will all get better. Kind of like running off a stitch.

I am really enjoying all the fruit: my oh my - how much easier this would be in Australia where fruit actually grows on trees.

Last night was GFs birthday drinks and I swear I had three large (1 litre) bottles of water with around 2 whole limes in total.  It was difficult to not drink but amazed myself that I kept with it - although fear I was a tad more boring than usual.  Two of my ex-PCPers were there and gave some great encouragment and support. That is what this is all about really: a social grouping designed to encourage a stronger community wellness goal... or something like that. It is easier to have had friends who have done this before.

Tonight - the Australian Ball.. I will be the slick looking one in my sharp tuxedo - munching on an asparagus stick, drinking Perrier. Happy Australia Day all!

Onwards and upwards!

PS: did workout which was tough but good - little success with the jump-rope: did my last 100 no trips and the entire workout very quickly.  Giddyup!

Day 14 - and 800 skips later

All going great on Day 14. Breakfast and incorporating vegetables is still a challenge - just as not a usual part of my usual regime and it is a shame that vegemite is not a vegetable.. (although has heaps of vitamin B). It is getting better and just need a series of things to make for breakfast with vegetables.

Did skips first thing in the morning: stamina was only slightly better than yesterday but getting there: still plenty of progress needed. Getting up now at 5am (and going to sleep a lot earlier - 10pm) to get through program first thing when I wake up and after I walk my dogs. I then prepare food and I am still just scraping it in arriving on time at the office.
Body is feeling sore still from yesterday's workout and must admit, lunges are a challenge after skipping: no worries, practice hey.

I have a good challenge tomorrow night attending the Australian Ball here in Tokyo. GF has ordered vegetarian meal for me - as the alternative appears too difficult to pick through.  I should be fine and as much as I miss a good shiraz, 90 days is not going to kill me.

Loving the program, diet and the overall feeling I am getting. Giddyup - Day 15 please.

Day 13 - Skip to my lou

Day 13 and all really good. Skipping has been hell although I tried something different tonight and it felt a lot better. 

Basically - to date, I have been doing a skip, then a small skip or jump in a rhythm for each time the rope swung around - effectively jumping twice for each skip.  I know this sounds dumb .. but I began spinning the rope around quicker - so now I am effectively skipping very quickly but to the same rhythm..  I do tire out but I was getting blocks of 100 down and not getting tangled. 

I suspect most of us are already doing it this way. Will try this again tomorrow for our mega 800 jumps trial. I am guessing over time stamina will improve allowing me to get larger numbers down. I admire those in the group who can already do this.  Who thought skipping would be so difficult and good for you.

Food going well. Dinner was risoni (pasta) with asparagus, mushrooms, beef slices with broccoli on the side.  This was the first time I had pasta since starting PCP - beef also. Within the limits although not as often. My body was telling me I need iron / my Maltese background was telling me I need pasta (still a carb).   Have the same for lunch tomorrow - at different portions.

Onwards and upwards: bring on Day 14 ! (And can I say still a long long way to go but I am seeing effects and feeling really good.)

Day 12 - the need of a good night's sleep

Alarm goes off - ready for the start of my day which includes walking the dogs (2 labs) for 30 minutes and then getting into my workout - pre shower and breakfast. I unfortunately had a very poor sleep during the night and was not feeling 100% during the dog walk.  So - opted to do the workout later this afternoon and went back to bed for another hour.  I guess I was worried of losing focus and causing an injury.  I have actually been sleeping really well - except last night was a terrible one. I realised the need for a good night's sleep not only for muscle repair - but also to have a good work out.
Food is going good. Lunch are two whole wheat bagels both with mushed avocado: one has a chicken pattie I made up with coriander (made a couple on the weekend and popped them in the freezer) and the other lamb. To make up my vegetable portion I have two peeled carrots are I munch on through lunch.

Breakfast...OK solved the egg dilemma (as in not able to stomach another boiled or fried egg).. I made an egg-flip. I created a sugar-free version (ie I did not add sugar) which was good. Took 200ml of milk from my 300ml allotment, mixed in my whole egg and egg white and then used part of a vanilla bean (pre-ground) for flavour and put all in a blender.  I then had a wheat bagel with avocado and tomato.. Finding breakfast the most difficult of my meals but trying different things.

Have heaps of energy - although feeling a tad spaced out. Could be the cold I had coming back.. but not a problem.  Suit pants are baggy.. I am the same weight where I weigh myself at the same time every morning. My shirts feel better and I am down one belt size. Long way to go - but onwards and upwards!

Dinner: since the humble potato is PCP friendly - a potato and onion hash brown with protein (aka prawns) on top covered in roasted bell peppers (had in container).  Carbs are wheat raisin bread: ate half while cooking - all up it was like 5 slices to meet the carb quota..

PCP master-chef baby.

Day 11

Oh mama.. just completed breakfast and this is a lot of food (lots of veges and carbs). Breakfast used to be just one or two whole wheat muffins with vegemite; with a cup of tea or coffee and that would be it.

OK it looks a lot better than it was. 3 x half whole wheat muffins, pan fried (no oil) shrooms, eggs in pan (small bit of olive oil) and roasted bell peppers I made last night and have in a fridge; heap of pepper.

I look forward to the day when my brain is re-wired to crave food like this. Tea was good!

Exercises down: much easier in the morning. Worked out sore back issue I think. If you skip with your chest out and proud, the pain goes away.

Getting there..but a long way to go. All good.

Day 10 - "And finally, monsieur, a wafer-thin mint?"

Day 10 and going OK: it's not easy but keeping at it.

Seriously very full. Just had my lunch and had trouble eating my entire breakfast allotment earlier this moring. Must say cous cous makes it all better.

OK - as we're all becoming friends via these blogs I thought I'd share a side effect I am seeing from the PCP (besides the wellness benefits). I don't think I have ever had this much 'wind' (lets say) and gone to the bathroom as much. A fellow PCPer commented "I can sail a ship around the planet with all the wind I have".  Another post-PCPer noted it is all the veges. Anyway, in case you're going through this - you're not alone..

It was difficult to get all the exercises in this morning - skipping, sets but I did it and just made it in before my first meeting.  Find it better to get done in the morning - so aim on getting up 30minutes earlier (ie 5:30am) to get them all done.  A bit wobbly on the lunges and skipping - a tad better. All good. Just have the radio on loud and go to it.

Feel sore in the shoulders and mid-section but a good feeling. Unsure if anyone else has this problem although when I start the skipping - mid-back section hurts a little and knees are tight.. but it goes away at around jump 250. Not wanting to complain but in case anyone else has experienced this.  I did try stretching prior and I am walking my dogs 20mins before.. so there is a bit of warming up happening.

Tonight: plan to roast more pumpkin and bell peppers - then keep them in a container in the fridge. As there are no preservatives I imagine they will not last for more than 2 or 3 days.. but good ingredients for other things.

All good - Day 10 of the new Ricardo..

Day 9 - the big shop!

All great on day 9 and I will echo my comments from yesterday - that it is good these changes came over a weekend (sure it was designed that way) - as everything takes a lot of time.

Exercises took longer than I hoped: still tripping up on the skipping - or legs burning out.  I tried exercising mid-way through the day which I will admit, was a lot more difficult then doing them first thing in the morning.

So all prepared: Tokyu Hands had everything needed in terms of equipment: resistance bands door jammer thingo (inexpensive and there) and then I am totally prepared for food - visiting costco and buying out their seafood section.  Just shelling prawns and putting portions into ziplock bags.

Resitance bands are great. Effects are felt way after the exercises which I can imagine is a good thing.

Breakfast: poached egg with rye bread with avocado mashed all over it. Did not know what to do with my (additional) egg white - so I just drank it as is..  Lunch - brown rice (from last night) with chicken and zucchini: heaps of black and cayenne pepper. Used water - smidgen of olive oil for the zucchini sliced paper thin (Italiano style). Tasted a lot like a risotto and was pretty good.

Tonight - (and for lunch tomorrow): lamb, heaps of squashed tomotoes, garlic, roast pumpkin, mushrooms pan fried zucchini only using water - all with cous cous.

All veges, protein and carbs weighed. Bowl mixed for tonight's dinner and lunch in a container: tasted a lot better than it looked - giddyup for tomorrow.

Feeling good - feel tighter all over. Work outs need some work but getting there.

Day 8

Very glad the PCP ramp up came on the weekend but all good. Exercises were great - skipping still difficult but improving each day. Ended up using a sturdy broom handle (actually two taped together) for my incline pull-up.  Resistance straps are pretty good hey. Had no idea. Feel like I have been to a proper gym - sore all over but a good feeling.

Food was fun and I surprised myself. I did a shallots and squashed cherry tomatoes pan

fry (no oil - just a bit of water in a non-stick pan) with a bit of black pepper and cayenne pepper. Then got my one egg and egg white - and created an omelet.

Carbs were one and half whole-wheat muffins, toasted - no butter. Hey, I realised that bread loses weight when you toast it. Here is my brekky.  I had a cup of tea - using part of my milk allotment.

It all tasted OK but way more than I'd have for breakfast. Feel very full. Another benefit of this starting on the weekend is it all took forever.. like anything new.

Lunch: chicken mince/coriander burger: rye grain bread, homemade ketchup-salsa: (tomotoes, chilli, coriander): mashed half an avocado on the bread. Was actually pretty good - prep time was excessive though. Realised chicken mince from the supermarket possibly isn't the best - as unsure what part of the chook has gone in the mince. Ideally I need to work out how to mince chicken-tenders.

Dinner:  130g of brown rice: 200g of veges: steamed asparagus with two cherry tomatoes (and chives, garlic used with the fish): 130g protein - pouched tuna with crushed garlic, chives.

Purposely planned nothing this weekend to get into the new regime. Got to get some recipes. Fish was good though.

Onwards and upwards.

Day 7

One week down and all good. 500 jumps was OK. First set - brilliant - 100 done no trips although the next 3 sets were tripped up and clumsy with the last set thankfully repeating the first - a clear run. I am finding music helps with rhythm and a clearer run.

OK - last day of half of what ever: tempted to do just that - but only half. Finding after a while I do feel satisfied; not exactly full but OK.

On towards Day 8: the new diet and an expanded program.  Intend to buy veges and fruit tonight.. those door jams for the resistance bands are proving a challenge.

Best wishes to the team on today. Giddyup.

The evening of 7: looking forward to getting going tomorrow so I have purposely kept the weekend entirely free (to get used to the new diet).  I think I bought out Nissin supermarket's vegetable and fruit aisle..

I am now using my large fruit bowl - which is full of apples and mandarins. Cannot eat bananas (as they make me ill) which is a shame - as they are so portable.

Going to work out tonight how to incorporate vegetables into my breakfast.

This is going to be absolutely amazing. Seriously have tried my own versions of eating healthy but pretty cool to be doing it myself.  A big challenge for me will be to not use butter/margarine - but it is 'for the cause' so totally willing to do this.

The work out seems good too - glad we're starting this on the weekend as it seems like a good one.

Weighed some things on my nifty scale to work out the grams of fruit, etc - in terms of volume and it is actually a lot more than I thought.

OK - on to Day 8. Good luck everyone.

Day 6

The start of Day 6. Oh Mama,, this morning's exercises were difficult although I think it is the cold I have talking.

OK - George - thank you for the rope tips: I have a new one which is much better. Did the first two sets tangle free. Others were the usual mess although I felt good getting two sets of 70 done - no trips. I have an old school skipping rope which is much easier to use and don't tangle with my flippers I call feet.

I do need help on lunges. Legs are sore from rope making lunges difficult, especially my right leg: guessing it is all a part of the initial conditioning.  Push ups were brilliant - last set not pretty but getting better.

Feeling sore all over but all good. Had half a vegemite sandwich for breakfast with a cup of tea. Keeping it easy.

All good - roll on Day 6.. towards day 7.

Just back from yet another work event and this was a tough one.

It was an Australian event here showcasing possibly the best Australian beef (yes, Aussie Beef) you can find in Japan. I had a very small piece and oh mama.. it was good. I realised it was a mistake as it called me for more. I instead had an orange juice and then enjoyed veges and salmon.

I know we can eat half of what ever although I ate half of what I'd consider a healthy meal.   I came home a little hungry - so had a low salt cracker (half actually) and totally feel fine.

I found my explanation of this programme at the event is a real draw card among boring discussions around work. Everyone seems to want to go on a diet, lose weight or eat healthier - but not sure how.  PCP is certainly word of mouth.

I have noticed my blogs are mainly about food - and as Marc pointed out today in his email - coming from a southern euro family background means that our lives revolve around food and most of it is bad heavy stuff.  So this change is significant.

All good. Tomorrow's 500 jump rope is actually good. Look forward to it (so says Night-guy: Seinfeld).

Onwards and upwards !

Day 5

All good on Day 5: finding it is good to keep this all front and centre (thus the blog) so as to not let this new life regime get lost in the noise of work or the career.

Exercises were fine - push ups still a challenge which never were back in the day.  I still endure my hokey jump rope which I plan to replace tonight.  I have kept the weekend free to get used to the new diet - ie, shopping and getting into it. Whew, what a change this will all be - but a good one.

I am feeling I have more energy and those happy endorphins seem to be making a show. Had an absolute magic sleep overnight which I hope is a keeper from this program.

All good - I know "if it is to be it is up to me".
Richard

Boo-yah.. Back from work function and successfully avoided most food ad food and drinks. Had sashimi and just oolong-cha and it all worked. Similar story at lunch - just chose the healthier choices and had half.

Got a new skipping rope (actually bought two). It is old school rope and wooden handles. On the weekend I am going to try and change the rope to my nylon one which has better handles: which is why I bought a second one.

I checked some friends (past PCPers) photos to see at what point change could be seen and it seems from around the 2nd or 3rd week but at around day 50 there is significant change. 

All good - a little sore all over - but it's not a bad feeling.

To Day 6.. all great.

Day 4 - not hungry, not sore - actually feel like going for a jog..

All going well so far on Day 4. Had just half a vegemite sandwich for breakfast and a cup of tea (no sugar, non-fat milk) and then I have been fine. Had a cup of black coffee in the office: not using those fake Japanese milk in a small capsule any more. No idea what is in them - and actually getting used to black coffee which is fine. Will go and buy lunch. Did not make dinner but if I did I'd follow George's advice about splitting dinner to lunch.

Exercises were good: enjoyed them actually. Have a bit of a cold coming on but kicking it in the butt.. and going on. Taking throat lozenges to get me through the day (figuring they are OK). Funny enough - pushups are the most difficult right now; arms are sore from skipping so then doing push-ups is a struggle. I was a bit like a little girl (or like Peter Knight) doing push-ups but got through them. Amazed how stiff I am all over. I did wonder if it is the cold, doing them first thing - or maybe need to stretch.

Happy to say this - but I am actually seeing a difference; well slight in my mighty belly area. I started this at 89kgs. I weighed myself same time/way/scale and I am now 87kgs on day 4. Seeing a smidgen of difference; legs are certainly tighter and sitting taller in my office chair.

Question on the skipping/rope: actually the part of me which is a little sore are my shoulders. When I skip it is actually the shoulders which give way first (don't let them give way though) - legs are totally fine. Arms would be next sore point while doing the exercise.

Real test for me will be Weds through Friday.  I am attending a 3 day conference representing my country in Asian trade. It includes two welcome lunches and a welcome dinner and two 'networking sessions over cocktails" .... watch me eat nothing and drink oolong cha.  Getting up early and doing exercises first thing; so not a problem getting those in - and is here in Tokyo. Conference challenge may be boredom versus PCP challenges.

All good - onwards and upwards. Rich

Final update for the night; possibly OK - made lemon grass chicken and had half the usual - although could have been top heavy with the chicken. Betting the fish sauce in the mix is not PCP friendly; checked the sodium which was 29% which is ridiculous. Either way - saltiness created a need to sweetness which I cured with a mikan and a cup of tea: no sugar.

Posted photos I took on Day 1.. not proud but at least in 90 days I can look back and say - holy cow..
Note: I titled this blog too early.. a tad hungry..

Had to add this - a photo of the daily temptations in my office.. smartly avoiding them.

To Day 5.

Day 3 - going well

Day 3 and going good. The half eating is a good thing - I do feel full after a little while and taming cravings with glasses of water. I actually did try coffee today in the office but I was buzzing around the office like a psycho.. (also our coffee in the office is rat awful which could have been the reason).  Either way - snacking with an apple (just one in the PM) was my treat (whole apple actually).

So food today was minimal: one slice of toast (in place of two) and a boiled egg (realise this will soon become just the whites), half a Japanese obento for lunch. Then in the evening I went to the Sting Concert here in Tokyo (Sting and the Tokyo City Orchestra) and I had the grand total of a cup of Japanese tea and half a sando (sandwich) for dinner at the concert.  Came home a little hungry and had a cracker (half a salada biscuit which Australian's would know) and a cup of tea with milk - no sugar. 

I am going OK with exercises but will admit - I am sore afterward (upper body, shoulders mainly) and who knew jumping rope would be so tiring?? I am trying to start a routine and do these all first thing in the morning before breakfast. Up at 6am, walk my girls (my labs) and then exercise for around 30mins.

Going OK with everything. I might need help with lunges and squats - knee is creaking (surely that's not normal): will get checked if continues. It is not bad nor painful at all - but odd.  Possibly my knees saying - fatty cool it.

Onwards and upwards. All good - look forward to Day 4. Boo-yah (that is for my American friends)

Day 2

All good on day 2. Actually went ice skating in the morning which was great and it was a good work out. Ice hockey is the sport I grew up with and hadn't skated for 10years. Sure enough - like riding a bike I was back into it. I got to do some sprints around which worked out my legs..

Came home and after walking my two labs I got into day 2 of the exercises. Still having trouble with the rope. I am usually not so unco but keep getting tangled.  I might look for a new rope.. Either way got through all the sets - and yes (thanks Chani) wearing my runners did help. 

Other exercises were easier but I will admit - getting sore.. which is a good thing right?

Half of everything is much simpler than I thought. Had half a brunch with friends - and then cut out sugar all together (no time like the present).  About to have half a dinner now.

My beloved Chani is being amazing support - I learned how to poach fish and better steam vegetables (what a great girl). This is all a steep learning curve which is a good thing.

Onwards and upwards..

Day 1

OK - day one and all good. I woke up on the earlier side and excitedly opened the PCP site and Gmail and was keen to get started. Like a kid with a new toy.  Was once thin.. many many years ago and did physical sports growing up. Then the career takes over and your body plays second fiddle.

Exercises - all good. Did them before breakfast as my PCP Yoda friend (Jason Fish) explained, you lose more calories before breakfast.  A good move. Skipping was good but got to work out how to not whip my feet and keep the rope untangled.

Have been eating half of what ever I usually would - physically leaving half on the plate. Breaky was the most difficult but did it and yes - after a moment I felt full.. so it does work. I just hope my beloved vegemite is PCP friendly. 

So Day 1 - done and all good: 89 days to go to wellness. Actually, I weigh 89kgs .. but not looking to lose a kilo a day. Waistline - no idea and no tape measure. Need to go to Ikea!!

Until tomorrow! Richard

Oh Yeah!

Richard's getting PEAKY!