Day 91 (and Beyond)

Patrick, thanks for setting up a great program (including the daily motivational boosts and info bites). Congratulations and thanks for the support from everyone who has just completed PCP!

It certainly wasn't easy, but I am happy to say it was easier than expected to complete the project. Clearly prescribed steps, timelines, and expectations took the guesswork out of the picture. Vague schedules and objectives made diet and fitness programs difficult for me in the past.

Time management was the biggest challenge, initially for food preparation and then for getting all the exercise done in one block of time. Lots of anxiety before many of the daily workouts, as they got more challenging (supersets, planks, pullups, chest dips, in particular). Pushing for "the burn" is a constant struggle (physically and psychologically) that I may not ever entirely get used to...

The numbers from July 31 to Oct 29...

Weight: 102.5 kg to 84.9kg
BMI: 32.0 to 26.5 (still overweight, but really?)
Waist: 100cm to 85.5cm

I'm pleased to say the posted photos speak for themselves. I've enjoyed being the "Before/ After Poster Child" in the past few weeks and inspiring a few future PCPers. Also looking forward to my upcoming health check to see more improvements.

My short term PCP objectives were achieved and exceeded.  I lost even more weight than I had hoped, I reduced my food and alcohol consumption significantly, I have more energy to do want I want and need to do, and I am getting up earlier and getting more out of each day. Not perfect, but many improvements in the daily habits/ lifestyle.

The unplanned result that I am most pleased about is the improved condition of my knees. After the initial pain (mostly the good, non-injury type), I am feeling at least 10 years younger in terms of mobility in my legs. Since a sports injury a few years back, I have struggled to run, climb stairs, play basketball or do anything fun without hobbling around in pain for days afterwards. Running up the stairs with heavy luggage was an afterthought a couple days ago. Later sitting down on the flight that I might have otherwise missed, I couldn't help but think, "I'm back". Great feeling.

But the key objective for me is what happens from now -- stay healthy, maintain energy and vitality, keep the weight down to the current level (it's all connected).  I appreciate the lessons in diet, nutrition, fitness, calorie burning, and muscle building - I did not previously place enough importance on the diet part of the equation.

I'll be choosing food more carefully in the future, bringing along fruit and vegetables for snacking, consuming more milk/eggs/yogurt, and eating less overall for sure...even leaving rice and bread on the plate. I may never eat a french fry again -- 90 days without and no desire to eat one.

Of course, I'll be jumping rope -- most days, if not everyday. I'm a big fan of efficiency. Keeping a variety of exercises in the mix was a key factor in the improvement of my knees, I believe. I expect to continue this fitness tactic- lunges, squats, situps, pushups, pull-ups, 8min abs. Pre-PCP, it was mostly swimming (some biking) for me. I'll slowly add the running, and if all continues well maybe a triathlon -- a stretch goal :)

Finally, sleep.  I have always known it was important to sleep well.  During the last 90days, I finally put it into practice -- not always 8 hrs, but much closer to it. Maybe the most dramatic lifestyle change for me, which I aim to continue.

Best of luck to everyone.  The real Peak Condition Project starts here, but we're now better equipped to do it!

Day 87 - Supersets

Coming up on the end... ready for the final "supersets."  Pull up/ chest dip combo and v-sit/plank combos were not as bad as expected on day 86, despite initial intimidation. Burned out very quickly this morning on Da Vinci/Forward Shoulder Raise combo, long before 24 reps... weak there. No worries for tomorrow, but day 89 looks like a bugger.  Who knows what Patrick has in store for the final day ... keeping the engine going with eggs and ratatouille :)

Day 75 to 79- Overindulgence (and the aftermath)

Last Friday indulgence was a little bit too much. Steak for lunch and enchiladas for dinner was not too far off the reservation. But the margaritas, beer, wine, and ramen noodles that followed could hardly be considered a demonstration in restraint. This does not bode well for day 91... 

Although it was not the worst hangover I've had before, working out on Saturday morning at 10am was not fun and performance was subpar to say the least. On the bright side, post-workout endorphins had me feeling good again. And 3 days later, I am still slowly moving downward on the scale...

79 days without missing a workout... a full 7min set of jumping without tripping up (1156 consecutive) this morning...5x90sec planks...I'd like to see more improvement on the chest exercises, but abs are feeling strong and some definition appears to be coming out in the arms.

Day 71 - Egg reduction

Nice to have a more typical dinner again. The local supermarket guy commented on how much I like eggs the other day, while the daily intake was up to 5. Need to do a little better avoiding drinks on friday evenings...

Exercises are going well -- doing about 10 times the rope jumping compared to week 1 and yet its easier than before.  Still no luck with double jumps, but I could try a little harder on that. Perhaps a heavier rope would be easier to swing it faster? Stronger on the chest exercises, but not hitting the maximum numbers yet. Getting better on the kung fu situps, but my arms are giving out before the target muscle group.

Day 65 - Groggy in the morning

Still doing the morning routine, but up a little later today.  Had to split it up and finish in the evening...90 second planks are a bitch, but got them done.  No noticeable weight loss so far this week, but feeling stronger on chest dips and push ups. Almost there... feels like the finish is near.

Day 58 - Early bird sleeps better at night

Two days of morning workouts in a row and I hope to keep it up (only 4 total, to date).  I've never been a morning person... but after getting over the initial lack of coordination while still drowsy, the early start has some real benefits. I'm sleeping better without the typically late night workout keeping me up and feeling more energy during the day. Down to 90.4kg at 8am (after workout, before breakfast) - 12kg lost.

Day 52 - Even a typhoon is no obstacle

Finished a little later than usual today, letting the typhoon pass by before starting the exercises. Still haven't missed a day yet. My knees are feeling great with the break from leg exercises. Also energy has picked up with more sleep and getting back on the diet track after recent indulgence(s).