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...