Day 90 - End of Days - the result

Its all done and dusted, and I have to say PCP produced better results than I was expecting. The program got the one part of my fitness/health lifestyle into some level of control. There were days where cravings got the better of me, and I had a bit of chocolate here and a beer there, but for the most part I stayed the course.

Day 1 PCP

Total Body Fat -24%

Visceral Fat -14.5%

Basal Metabolism - 2024 cal

Muscle Mass - 34.0%

Subcutaneous Fat - 16.2%

BMI - 29.4

Body age - 52

I could run, spar, lift weights but the weight just stuck. My jeans before now don't even stay up without a belt.

Day 80 - Body Composition results

Weight: 83.6kg
Intracellular water: 33.6 above average cuz of mussel mass... More muscle equals more water.
Extracellular water: 20.3 above average ... Ditto on the above.
Skeletal muscle mass: 41.9kg
Body fat mass: 10.2kg.
BMi... Whatever.
Waist hip ratin: 0.85

Percent body fat: 12.2%

My post on Day 80 said I was targeting 10% body fat... Well with a bit extra effort I managed to surpass that and hit 9.5%!!!

Day 90 - Body composition analysis: a result better than I'd hoped...

Weight: 82.5kg
Intracellular water: 34.2 above average cuz of mussel mass... More muscle equals more water.
Extracellular water: 20.6 above average ... Ditto on the above.
Skeletal muscle mass: 42.7kg
Body fat mass: 7.9kg.
BMi... 25.5
Waist hip ratin: 0.85

Percent body fat: 9.5%

The result:

And now my Daughter, Ria, doesn't think I'm fat any more.

And on to the next level...

Day 89 - keeping eating habits in check is going to be the key

Went for a 10Km run with a former PCPer and sparring partner who is in from Tokyo this week... He finished up in March, and he's maintained pretty well... Maintaining eating habits and reasonable portions is what he said is key... If you've watch any disaster survival shows, one message rings true., the average persons body needs about 1800calories per day to stay constant.... Western eating/portions will put you in at around 3-4000 calories... And as one show but it thats enough to sustain a baby elephant...

I'm still looking for the science so I can continue to build on what I've developed in the the last three months...

Anyone with tips, thoughts that theyve come across please post them up!!!

Day 88 - indulgence last night but back to back sessions this morning

I must confess... I had a few drinks at the end of work yesterday... It was a long week... It's been difficult fighting off temptation this week, being so close to the finish line... Had a few small indulgences over the course of the week... Felt guilty a bit after ... But... And Despite these... I've stuck to the training and haven't seen any change in weight this week...

I made it in for a back to back fight session followed by the day 88 PCP session ... I was a bit sluggish but made it through the both sessions... Could have used more sleep last night.

Just a little more to the finish line....

Ganbatte everyone

Day 87 - training... Cravings and the PCP afterlife

Training is going fine... But I have been getting some cravings in the few days for chocolate...probably anticipation of the pCP moratorium on junk food soon to be over... Managed to hold off on the chocolate... Had an apple instead.

It's nice to see the questions popping up that Marcus and I kicked off last week... For me I'm not looking for a maintenance stage... The program has got me prepped for the next stage of training, because I'm looking at fighting in another tournament in Oct-nov... For me training needs to step up even more... So I definitely as Marcus pointed out need to know more of the science behind the nutrition that got me to a point where only training hard didnt get me... Pre-PCP...

I need ideas on the portions to get fighting fit... I need the energy of for a marathon... Because a fight is like running a marathon while getting constantly hit... But then i don't want too many carbs, which will end up packing on unwanted weight... I also need protein to build up more muscle for speed and hitting power...

Me too I need to know!!! More of the science.

Day 82 - training in the gym

I've been doing about 70% of my PCP training at the gym... Because my gym is in the same building complex as work... And it just works out better to have a brief run into the gym in the morning... Do my PCP workout and go dingo the office fresh first thing.. And even though they are cheap , relative to Tokyo taxis, I do not like taxis in HK.. 50% of the time they're just plain rude and the other... Well I've just found it makes for a less pleasant start to the morning than a 4km run...

So feed back form observations at the gym...
- there are a bunch of regulars at the time I hit the place and some a shredded/cut... Some are not so... Most working pretty hard and sweating away.... Chatting to some, which is a new thing for me... I use to just go into the gym do my session and leave... Now I'm having chats with other people training and some of the trainers...anyway some of the shredded have been on programs PCP or other ones... And the result is .... If it didn't have a change in diet portion to the program... The training portion had less impact... One guy who is actually a work collegue as well, who's been through training/eating habit programs... And who is pretty shredded...Has said... Once you've gone through the programs and integrate back... When you go out with friends and collegues ... You will start to see yourself thinking... I can believe I ate that sh@t before ...
- for the not shredded... Some have personal trainers and are training real hard but not getting the same effect... Despite dropping lots o' coin.
- then there are the ones... Who go into the gym change into their fashionable lulu lemon attire ... Jump on the treadmill/stationary bike ... Open a book/magazine and start peddling at a modest pace and hog the machine for 45min plus...now lulu lemon makes great stuff for
training... But if your going to drop the coin... Shouldnt you actually train... Then they go onto the stretch mats and chat to a friend taking up space doing nothing... Sorry for the rant... But there otta be a sign..."go hard or go home!!!" hey I'm paying money to go to the gym to train...
- any way the results of my observations would be... Training/diet combo works... Going to the gym training hard no change to eating habits don't... Maintaining after will involve.. Both maintaining some level of training (an active lifestyle) and embedding the eating habits we learned in the program.

Ten days and a wakeup to go...minna-San Ganbare!

OSU
Brent

Day 82 - training in the gym

I've been doing about 70% of my PCP training at the gym... Because my gym is in the same building complex as work... And it just works out better to have a brief run into the gym in the morning... Do my PCP workout and go dingo the office fresh first thing.. And even though they are cheap , relative to Tokyo taxis, I do not like taxis in HK.. 50% of the time they're just plain rude and the other... Well I've just found it makes for a less pleasant start to the morning than a 4km run...

So feed back form observations at the gym...
- there are a bunch of regulars at the time I hit the place and some a shredded/cut... Some are not so... Most working pretty hard and sweating away.... Chatting to some, which is a new thing for me... I use to just go into the gym do my session and leave... Now I'm having chats with other people training and some of the trainers...anyway some of the shredded have been on programs PCP or other ones... And the result is .... If it didn't have a change in diet portion to the program... The training portion had less impact... One guy who is actually a work collegue as well, who's been through training/eating habit programs... And who is pretty shredded...Has said... Once you've gone through the programs and integrate back... When you go out with friends and collegues ... You will start to see yourself thinking... I can believe I ate that sh@t before ...
- for the not shredded... Some have personal trainers and are training real hard but not getting the same effect... Despite dropping lots o' coin.
- then there are the ones... Who go into the gym change into their fashionable lulu lemon attire ... Jump on the treadmill/stationary bike ... Open a book/magazine and start peddling at a modest pace and hog the machine for 45min plus...now lulu lemon makes great stuff for
training... But if your going to drop the coin... Shouldnt you actually train... Then they go onto the stretch mats and chat to a friend taking up space doing nothing... Sorry for the rant... But there otta be a sign..."go hard or go home!!!" hey I'm paying money to go to the gym to train...
- any way the results of my observations would be... Training/diet combo works... Going to the gym training hard no change to eating habits don't... Maintaining after will involve.. Both maintaining some level of training (an active lifestyle) and embedding the eating habits we learned in the program.

Ten days and a wakeup to go...minna-San Ganbare!

OSU
Brent

Day 80-81 - PCP results to date - what a difference proper eating habits make

Was in a very goo mood yesterday after I did a body composition update with my fight trainer yesterday... Looking in the mirror and flipping between old and new PCP photos I could see a difference, but having some numbers to validate the photos and the effort I've put in trying to keep to the diet... eating an apple,egg and yogurt for what seemed like a forever... Well the numbers tell it all...

Pre-Day 1: Body Composition: Pretty bad and probably closest to the worst condition Ive ever been in... despite all the training I was doing... my diet was destroying any effort.

Weight - 95.1

Total Body Fat -24%

Visceral Fat -14.5%

Basal Metabolism - 2024 cal

Muscle Mass - 34.0%

Subcutaneous Fat - 16.2%

BMI - 29.4

Body age - 52

Day 80 - Body Composition results (pre-fight session... 4hrs post PCP session). If I can figure out how to post a PDF...  I'll post the full Body report Card.... 
Weight: 83.6kg
Intracellular water: 33.6 above average cuz of mussel mass... More muscle equals more water.
Extracellular water: 20.3 above average ... Ditto on the above.
Skeletal muscle mass: 41.9kg
Body fat mass: 10.2kg.
BMi... Whatever.
Waist hip ratin: 0.85

Percent body fat: 12.2%... WooHoo... Almost there... 10-days to go and I want to hit 10% total body fat. Then I can go buy some new clothes... Right now all my regular pants, if I'm not wearing a belt... which is also loose and on the last notch as well (havent got around to knocking a new hole in my belts)... the pants just fall off.......

Day 78 - evening of indulgence

Last night an old collegue was in from Oz and went out for some drinks and food at Blue Bar... The evening demoed how easy it is to fall back into bad habits

Menu:
- a few beer.. A few being 4 or 5... That's low vs my pre PCP drinking habits which would yave gone 8 or so... Stomach a was bloated after the drinks. Definitely need an alternate to beer when going out on the piss...
- 1 mini burger, some chicken wings, 1/3 steak sandwich
- other munchies...

Probably closer to 1500 calories than 1000

Was a nice evening, but kept thinking about the work I've put into getting into better shape and how I didn't want to revert back to my day 1 body. Gotta find some common ground between the old and the new... This can't be just everything in moderation... So back to my LONG email, that kicked up to Marcus's LONGER email.... Man I can't believe I've been told I'm communicating too much.... I was just getting use to this communication thing... I'm going back to being the strong silent type... Stronger silent type thanks to PCP...(haha)

I know im going to go off the rails... Work hard play harder... Makes life fun... I've never had any trouble training.. I've always going to the gym 4-6 days a week... And karate in addition... Training is part of my lifestyle... Karate/bujitsu is my lifestyle... OSU.. It's what brought me to Japan initially and what kept me there for 15 plus years... I got into PCP to get the eating, the 70-80% of my lifestyle I didn't have in order into order... I've managed to get it into order...now I need to keep it that way...

Martial arts is all about repitition... Drilling combinations, techniques, breathing habits until they become "second nature"' automatic, no thought, no mind... In Japanese 'MUSHIN' ... This is the part of 'bujitsu' that is lost in the West for the most part... Why I've alway been drawn back to Japan.
Simply... How do I get 'MUSHIN' into my eating habits!

Now my blogs will be back to 2-3 bullet points from now on...

OSU
Brent

My blogs will be

Day 77 - cavings for bread right after my morkout

Over the last few weeks I've been really craving bread after my workouts. Luckily I tend to do my training first thing in the morning and have breakfast right after. City super. Bakery has some great wheat bread with cranberries and raisins baked in.... One less thing to pack in the bag for my run into the gym in the morning....

But having breakfast right after the gym, in the last few weeks, has meant that I tend to miss that extra after workout snack... Going try this week to have the snack and push the full breakfast out an hour or so after the workout... Anyone tried this? Get to hungry?

An exercise supliment for just the jumps if you want to add some extra puke to your feeling to your jumps... Try this out it really gets the heart rate and burn going...

It's Burpees/broad jump...got this from Men's Fitness
- start standing ... Bring arms down to the groudnd... Jump your legs back into pushup position... Do a push up... Jump your legs back to a crouch and do a standing broad jump...that's one.... Hey Pat said push it in the last two weeks... I'm almost doubling over after 10 reps... Hey and tomorrow's jump day!!!!!!!

Week 9 - in the Great WHite North - A little off the Diet trail this week

Enjoyed decompressing in Canada with the family this past week.. We were in the city for a few days, with most of the time spent in my mom's pool with the rug rat .... Thanks to jet lag I was up at my regular training time of 5:30am, traded the skip rope for the week in for some 5-10km trail running. The park near my mom's place has a training course with parallel bars, pull-up bars and some other funky equipment so I got to do intervals and work in parts of the work out on the running trail and then finish up the training up at home in the back yard...

Then we were off out of the city to a good friends family cabin/compound for a few days.
 The view off my buddy's porch  below...

  Managed to do most of the training sessions... but the days were  filled with lots of activities... trampolining, jumping off boat house roofs , getting dragged behind powerboats... jumping in the lake after sitting in a blazing hot steamhouse... yah burned a few calories... bruised arms and legs...

Activity and burning calories was one thing... but being a guest at my buddies family cabin... kinda threw me of the PCP diet...  a bit... breakfast and lunch tended to be fine, but dinner... Well I'll just say I couldn't sit at the dinner table and not eat.  I did eat in moderation....

The latest picture I just posted was on Thursday of week 8 just before we left... I've probably fallen back a bit since then... but I'm now back on the plane to HK to get back into fixing my lifestyle...

Day 58 - training in the Great White North

It's a beauty way to go eh!

Left for holidays in Canada on 26th... Got the day 56 session in before getting on the plane.. Waiting for the wife and rug rat to get ready... With the time zone change we landed in TO on the 26th and I redid session56 cuz I knew the first two days my diet may be a bit off.

With jet lago I've managed to still get up around 6ish to do sessions 57-58 in the hotel gym... Before doing family stuff, going to Toronto island with the kid... Hopefully worked off some of the extra calories I've had since taking of to the Great White North... Havent been to off on the food... Managed to keep close to the diet, with the yogurt and the vegies from 7/11, but dropping 19cdn dollars on an egg white omlette at the hotel is a bit too much to swallow...

Weathers assume and im hoping to do a majority of the PCP sessions in the fresh cdn air over the next 10days...

Sorry Marcus... Fight sessions are going to have to wait till I get back to HK...

Day 58 - training in the Great White North

It's a beauty way to go eh!

Left for holidays in Canada on 26th... Got the day 56 session in before getting on the plane.. Waiting for the wife and rug rat to get ready... With the time zone change we landed in TO on the 26th and I redid session56 cuz I knew the first two days my diet may be a bit off.

With jet lago I've managed to still get up around 6ish to do sessions 57-58 in the hotel gym... Before doing family stuff, going to Toronto island with the kid... Hopefully worked off some of the extra calories I've had since taking of to the Great White North... Havent been to off on the food... Managed to keep close to the diet, with the yogurt and the vegies from 7/11, but dropping 19cdn dollars on an egg white omlette at the hotel is a bit too much to swallow...

Weathers assume and im hoping to do a majority of the PCP sessions in the fresh cdn air over the next 10days...

Sorry Marcus... Fight sessions are going to have to wait till I get back to HK...

Day 54 - Team Mightly Mouse session on sunday

great morning to be outside and meeting up with Terri, Mini,Ferguson, and Justin... We had to be a bit creative with some of the exercises, but put in a great effort... Working out as a team was very motivating...

We should organize another session or two in August!

We forgot to take pictures!

Indulgence night at X

An indulgence this week was definately needed... tired of eggs and apples... A plate of X's roast pork, German sausages, and yes there were some vegi's somewhere on the plate. Horsht's food was amazing as usual. It hit the spot, but my stomach was a bit stretched, after getting use to proper healthy sized portions of food. Luckily its about 45min door to door to my Tokyo flat from Roppongi, which gave the food time to partially settle.... because the guilt of the food hit and I did my Day 50 training session when I got to the flat

Beautiful evening for a run, so I skipped the skipping.... and went for around a 8km run and worked in the pistols and the jumping into the run...  Weather was fantastic with a light drizzle from the tail end of the typhoon....

Felt a lot better about going to X after I finished the session....

Patrick I'd like to put in a request for another indulgence in about a week and a half, cuz I'll be on holidays in Canada, its been 2yrs... and I need a fix from my favorite Mexican restaurant when I'm there....

Day 49 - Skipping Rope in Mumbai

Off the plane and to the hotel at 2am... Was up for a 6:30am skip session in the hotel room.... Thank god it was day 49 and I didn't have to figure out how or where to hook up the resistance bands.... Didn't get security banging on my door so guess no one heard.

Had to deal with airplane food ... but managed to skip the rice and bread in the meal and just have the meat vegis and fruit... Airplanes... not PCP compliant!!!

Airplane lounge not PCP compliant either... though I had it made... some white stuff with apples in it... no thats not yogurt... MAYO!

Breakfast ... got everything al la carte... don't thing the yogurt was low fat though...

Indulgence day!... and Im in Tokyo.... Yeah... XBar here I come.  Half portion then an extra lap around the palace the next day at lunch... get that pleasure and pain thing going...

Day 47 -energy levels back up a bit in the afternoon

Being able to sleep in a bit on saturday and Sunday seemed to help out with my energy falling of the cliff. Extra sleep imagine that!

Day 44 - Mp3 players ... Best training apartner

Team mighty mouse... For those of you fighting to push through the workouts... Music, that is to say the right music, has scientifically been proven to help the body with physical exertion, and listening to the same music that you listen to during a workout is suppose to raise your matabolism. At least that's what I've read somewhere...

Anyway it helps with my workouts... As Marcus will contest to I'm pretty antisocial when training in the gym (don't talk much outside the gym either). I get in put the head phones on blast the music (cuz music in most gyms tends to be the wrong tempo to get you training at the appropriate heart rate. A gym Marcus an I use to train at in TKy... Use to have stuff like Jewel and Celine Dion playing. I'll just say ...not the right tempo for a gym) to and "blast" through the workout...

Ranting on gym music aside, thought I'd kick off some trading of mp3 player song lists for working out (sorry I'm a bit of an alternative rock/metal head, but the idea is to have up tempo music to help keep the heart rate up... Along side the short 20sec rests between sets that Patrick has implemented):

training list (on shuffle):
Marilyn Manson - if I was your vampire
The Offspring - gone away
The Offspring - genocide
The Offspring - not the one
Iron Maiden - can I play with madness
The Cult - she sells sanctuary
The Cult - Heart and Soul
The Black Crowes - kickin' my heart around
Iron Maiden - flash of the blade
The Black Crowes - hard to handle
The Black Crowes - go faster
Iron maiden - sea of madness
Iron maiden - Revelations...

I tone it done for stretching at the end of the workout...just a bit...

Please send through any play lists you use... Someone else will have similar tastes in music.

Now anyone have ideas on how to get through these mundain egg and apple dinners?

Day 43 - kicking it up a notch

Light rain in the morning made the air a bit "fresher" than usual on my run into the gym in IfC for PCP session 43. cut about 3 min off my run in time...

Feeling almost back to 100percent following my train wreck last thursday.

Evening meals have been the most difficult to deal with ... Kinda boring and not much to work with.. Lunches are better... Can at least experiment with prepping food a couple time a week..

train hard everyone! Gannbare!

Day 42 - Let's kick it up a notch in Week 6

Never been much of a cheerleader... BUT Taking a my que from Justin... Team mighty mouse ... in Week 6 let's kick it up a notch or two...

http://youtu.be/uj2cQhxy6sY

Day 41 - back on track after Thursday's train wreck

Got back into my regular morning session before work at 5:30am

- 20min run into the office.
- PCP session 41....

Breakfast...

Got my energy back after getting some regular sleep on the weekend. my dress pants are getting way too loose but holding off on any adjustments till the end of the program.

Pistols method 2 - just another way to do pistols... Got from my fight trainer...
- at home find a stool, a bit lower than a chair.
- start seated on the stool.
- one leg out in front like the pistols in the daily session cards.
- start with arms out in front.
- stand up on the leg not extended, while moving your out stretched arms down to your waist.
- sit down slow... And repeat...

Good burn and and balance training

Day 38 - Wolverine or GSP

Similar to Justin I had a toss-up  between a comic book character and a real athelete. Mine was Wolverine vs GSP. Huge fan of the wolverine character way before the movie came out...  GSP won ... Similar height and in non-competition times he floats around +190-pounds and drops to under 180 for competitions...

Getting down to around 83kgs (at least I was before my train wreck on Thursday) from my start of about 91kg or so.... getting results... just got to keep on the rails for the rest of the program.

New lunch recipe: Same magazine... Salmon with Asparagus and Brown Rice..
- Haven't tried this one yet....
- 8oz Salmon
-2oz asparagus
-1oz Carrots (sliced)
-1.5 cups brown rice (which will get you through about 2 meals)
1tbs shallots

- Boil brown rice (2:1 water to rice).
-Pepper on the salmon... hot pan face down for 2 minutes... flip... put in oven for 10 minutes (if you have an oven... if not let simmer covered).
- Saute carrots and asparagus in about 1 tbsp of olive oil...
- brown rice on plate top with salmon and the vegis....

Let me know if anyone tries this out!

Day 37 - Recipe for 1 Apple, 250ml milk and 2 egg whites.

Add 2 parts mini burger... 6 red hot chicken wings... a case of beers and let simmer for 5 minutes.

A mate had his saiyonara party last night at Wagyu in Soho... And... Did someone catch the number of that bus????? I kinda deviated from the program for dinner last night.

Not a great result... missed my morning run and training session, and feeling a bit slow at the moment.

 I'm back on the program now and will push through the training session this afternoon or evening....

Recipe - Chicken Picattta - may work for some PCPers lunches this week

Just thought I'd share a recipe that popped up in a magazine Marcus introduced me to call Train Hard Fight Easy (for the fighters on the program)... I'm not a fan of capers... but I think its a recipe  that fits into many of our lunch programs

Chicken Picatta - The Healthy way
- 2oz mushrooms
- 2x6oz chicken breast
- 1/2 cup lemon juice
- 3/4 cup white wine... (ahhhh the alcohol will get steamed away... in theory haha).
1 cup brown rice...
-3oz broccoli
- 1oz garlic
- 1oz shallots
- 1oz olive oil... (can probably be cut back)

From the pics (1) cook chicken first; and make the brown rice(2) chuck in the mushroom, whole Lemon peal and all cut into about 4 pieces; (3) boil/steam broccoli; (4) rice on the plate... put chicken on top along with the broccoli, zoomers, lemon etc.

Day 30 & 31 - Definately need to get the recommended sleep

I totally crashed on Thursday... 4hrs sleep on Tuesday only got me through one day... I didn't manage to do Session 30 on Thursday... got 10hrs sleep last night and rolled the session into today.

Day 28 - Jump rope a good warm-up for a karate class

Didn't get to do  my PCP session at lunch... got into karate class early and did the jump rope as a warmup to the class... made for a really good training session. Lots more flexibility ... 29degrees in a Japan dojo in the summer is the best sweat in the world ... unfortunately Tokyo doesn't have sentos like Kyoto... Ice tubs after a workout are amazing.

Day 27 - Bit of a crash after "the indulgence"

Had a cookie from Tully's yesterday... mid afternoon... first time I've had a sugar high on such a small amount of sugar... was feeling the sugar crash around 6pm...

Day 25 & 26 - Loneliness of the long distance runner

Caught up with a good friend and sparring partner for a running session on Saturday. He's preparing for Iron Man Korea and needed to get in one more middle distance (middle distance being a 20km run) run in before tapering off his training in preparation for the race. Our usual run in 10km before having a coffee then sparring. That last lap of the palace was tough and on top of the banana I brought along for after the run I needed to stop by the nearest combini to get some other food to stop my legs from cramping up... Made it through the run though and just had to deal with about 10-15min of burning before the food seemed to kick in.

After that session I left Day 25 to day 26 and combined the workouts.

Body Condition:
- Pant and shirts are definitely fitting a lot loose on my body. Not time to go out and buy new clothes, but  may have to add a few notches to the belt.
- Cravings are still there for the odd piece of junk food when I see them, but I've managed to fight them off. Nice to see we get an indulgence this week.

Day 24 - Training on the road

Got in late to Korea last night from Hong Kong, which messed up my dinner/snack schedule. I just had my dinner portion late and had to skip the snack. Hopefully back on track today.

The buffett at some hotels works relatively well with having to prepare the meals. Other than having to skip all the nice looking sweats and tasty greasy bacon, sausages, etc. Managed to bypass that stuff and had a pretty decent breakfast.

Plane tonight... long distance run tomorrow with a former PCPer who's training for Iron Man Korea. then PCP workout in the afternoon.

Energy levels without my carbs at night still oK.

Day 22 - Felt the burn today

With the pick up in intensity of the workouts, I definitely felt the burn today.

Still had my 30min pre run into the gym in the morning to avoid having to take the plesant HK taxis... As recommended by Patrick I worked through the skipping in one go... I had been taking a 20sec break halfway through to loosen up my calve muscles, but I worked through the whole skipping session in one go todAy.

Got a real burn on my chest and shoulders today!

I'm interested to see how my no carb dinner is going to impact tomorrow mornings session.

Day 21 - eating an about an hour before training helped with energy levels

Got another early morning convert... Marcus in now coming into the gym to do the PCP sessions before work! Good start to the day eh. Ran through the skipping and did an extend suasion of stretching.

With the lighter session this last day of week 3, I signed up for a fight session at lunch with my trainer and not to repeat what happened Saturday... I had the carb portion of my lunch with my mid morning fruit about an hour before the training, which definitely helped with my energy levels. Having my full lunch would have probably made the session even better.

Ran through some kick drills, focus kits and managed to know the stuffing out of one of the heavy bags (literally). There isn't a manufacture out there that has managed to make a durable punching bag yet... One more bag reduced to duct tape wrapping to hold it together. A pretty good session all in.

Day 19 - Good training session with Marcus

Got a good night sleep.... 8hrs for once in a while. Met up with Marcus to run through Session 19 and some extra sparring...

Good training day!

Day Half 18 - Hit the training wall

Got up to late have first breakfasts before my fight session.... Hit the wall about 25min into the session, and had to stop to have snack for some energy to make the rest of the way through the hour... I definitely need t he morning feed an hour or so before doing that again... My trainer definitely noticed my lack of power this session.

Working on getting my picture up.... My camera in somewhere half way across the Japan sea toward HK at the moment.

Day 17 - Bit sluggish today after the training in the morning

The day dragged and I needed an extra cup of coffee in the afternoon to make it through the day. Plan to get a better nights sleep tonight.

Fight session in the morning ... the plans work through session 18 with Marcus tomorrow afternoon.

Here's to a no drinks weekend.

Day 15 - fell off the wagon

Training continues to go well, but a friends birthday was last night and ended up having few drinks. Will be back on track today.

Day 14 - Week 3 begins

Got my 5.5hrs of sleep last night... and kicked off the morning with day 14s workout... my carbs have started to be rationed so I'll have to see if the energy levels experienced over the past 2weeks will be maintained.. But think my pick up in energy levels is more due to no alcohol for since day 2 of the program... Thats tough going but what was more difficult the one day I did go out was seeing those chips, nuts and popcorn on the bar table and not eating any.

Day 13 - Energy up - weight down

Felt energized at this mornings work out... Weighed in at 87.7kg! but that was after the workout and all the water loss during...

I agree with Marcus... don't really care about how to make gourmet food with the diet plan... cook up the meat throw it on the rabbit food... and some wheat bread and water...

I mixed up the breakfast and morning snack this morning and threw my morning snacks measure of fruit into the blender with that yummy plain yogurt and the egg... made for a good after workout breakfast... doing the same tomorrow... but gonna try mixing the veggies and fruit in the smoothie...

Day 11-12: Energy level remain nice and high

I spent the morning of Day 11 out on a run of the "Twins" with a friend of mine who completed the Jan-Mar PCP session. He had fantastic results, and was part of my motivation to join this session. And he maintaining the Peak condition he hit by the end of the PCP session with very little bounce back.

With the 1.5hr trail run, 1000-plus stairs involved... great day for a run... I rolled Day 11 training into today's session. I'll post a shot I took at the top of one of the peaks, when this troglodyte figures out how to do that kind of techi stuff... This program is the first time I've ever used any social networking sites... takes a bit of getting use to

Day 10 - Made it thruogh an evening out with collegues with out any booze!

- Havent done that since training for my brown belt test in 1995.

Day 9 - Energy levels picking up

Moved through the workout first thing this morning. Abs are my weakest exercise at the moment. Haven't had any issues with my energy levels with the change in diet. Actually my energy level has picked up. At lunch I did a fight session today with my trainer and was less worn out than usual. The trainer really likes pounding me into the ground ... good session.

Day 8 - PCP kicks off

Got my workout done first thing in the morning. Glad Patrick sent out the training guides last night.
- I didnt have any food prepped, as I'm in my last and final day at a service apt, so I had to go in search of food for breakfast, but managed to keep to the menu standards.
- Still a bit peckish from time to time during the day but the fruit snack definately helped pick me up, especially the afternoon one.

Day 7 - A little lighter, and feeling a little healthier

Almost through week one. I finished the Day 7 workout before heading into work.

It was difficult cutting back on eating, but:
- I havent had any alcohol since Thursday.
- Haven't bought any junk food since th program started.

Its still difficult after dinner... Still feel hungry... but making it through

Day 6 - Made it through grocery shopping

After landing in HK, ended up working out just before dinner. Going to the grocery store hungry isnt a good idea... but made it through without buying any chips, chocolate , cookies or any other junk food.

Day 5 - the day after...

Spent the day packing up my flat in Tokyo for my move to HK... Got to the workout in the the afternoon after a 6km run... I'm going miss running around Kasai Rinkai Koen...

My daughter was hassling my wife as to why I can jump rope in the house and she can't... So being the good Dad that I am ...  I let her skip on my yoga mat in the house after I was done the work out... made her mom real happy!!!! (not)

Weighed in after the workout... probably not the best time to do it... but... those extra ounces of water weight off make me feel better. Sub 90kg... by 400 grams... Hungry mostly after dinner... drinking water to compensate.

Marcus(Brudda) you love this... Just downloaded a new Georges St Pierre (4yrs of documented training) call the Striking Truth....

PCP - Look forward to getting started

Looking forward to kicking this off and getting back in proper shape.