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