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).

Day 49 - Early indulgence (and the effects)

No need to plan this one for later in the week. Took the indulgence a little early yesterday and sadly it was not as controlled as it should be.  A few vodka/ sodas were probably better than beer and sangria.  However, the spicy fried chicken and even the vegetable dishes at the chinese restaurant are extremely non-compliant with PCP. The sauces are clearly loaded with sugar and salt.  Unfortunately, all the bad stuff tasted as great as ever and went down fine.  The unpleasant side comes the next day with funky  digestion and the numbers creeping up on the scale more than any other day yet.  I hope its just temporary water retention from all the salt... Gotta avoid this happening again.

Day 42 - Coudn't resist the carrot cake

Went to an organic restaurant for lunch/ brunch -- "Good Honest Grub", near Ebisu. It's more difficult to be PCP compliant than expected...lots of bean/ tofu on the menu, eggs don't seem to fit the lunch profile.  Settled on a turkey salad with cranberry vinaigrette dressing, pita (with hummus) for the carbs. It was quite tasty and the portions looked appropriate, perhaps light on the proper protein. I wonder if the beans in the hummus count... I thought I was doing well (unsweetened tea, resisted the tempting bloody mary) until tasting the carrot cake. Ooops... I had a little too much of that. Looks like I better start doubling up on the jumprope sets.

Day 37 - eggs, eggs, eggs

Jumping is getting mindless (yes... boring), but 515 in a row tonight. Still need to see more improvement in my knees (still very stiff and weak), before I can do the creeps and pistol squats properly. But getting better daily.  It's been a very good week for vegetables... just finished the batch of great ratatouille (Simon's recipe). The egg whites are going down ok, but more burps and farts than usual.. pardon me :)

Day 30 - Feeling spritely

One third of the way through and my knees are coming back to life!  338 jumps in a row during the workout this evening... and I could actually do the creeps, however cautiously.  I was sure those and the floorjumps would be the end of me, but amazingly I can walk up stairs better than I could in a long time.  Need some work on the V-sits -- those are tough after doubling up. On the diet side, not a very exciting dinner menu this week.  I am looking forward to trying out the ratatouille menu Simon sent, to spice things up.

Day 27 - Day after indulgence

Had a couple of drinks yesterday for indulgence.  Another economic benefit of PCP - now the first drink goes right to your head.  I couldn't possibly drink as much as before without being carted off in a stretcher. I knew I'd be saving money on alcohol during PCP from less consumption, but this was an added surprise. No particular problems with beer bubbles, despite Patrick's warning. Didn't really splurge on the food, only 4 peanuts. Perhaps I'll go for the bacon double cheeseburger on the next indulgence day.

Day 22 - Knees don't fail me now

I know we're eating less food, but it really doesn't feel that way. The high frequency of meals and snacks has made it easier than expected so far. And down over 5kg (from 102.5 to 97.25), after this evening's workout. This morning I even tightened my belt up a notch!

It was very good taking a few days off work last week and making sure to get the full 8hrs sleep.  That will be more difficult now that I'm back in the office. My knees are making a comeback, too. The chronically bad left knee got worse in week 2, but recovered. On the right, my "good" knee has also gone bad but improved with lots of ice in the last few days. I'm cringing at the thought of those new and exotic "creep" and "floorjump" exercises planned later this week. I may need to find a less painful alternative, although the warmup value of the jumprope has been working wonders daily.

Day 16 - In pain, but many good signs

It appears things are going well with exercise and some clear signs that I am shedding some weight (nearly 4 kg, only 98.6kg after evening workout)! ... very motivating :) Some concern with the continuing knee pain, so took it a little lighter on lunges and squats yesterday and today. I have been jumping and doing leg exercises on a very soft, thick rubber surface, but still swelling/ stiffening up and hobbling about during the day. Fortunately, the jumping is a great warmup and I'm remarkably limber after that step in the daily routine.  Diet has not posed any notable trouble yet -- it's still a lot of food. I never ate so much for breakfast! Particularly loving the fruit snack breaks throughout the the day.  Great  variety now available at the closest 100yen convenience store (mangos, watermelon, pineapple, peaches, grapes). I haven't even touched the bananas and kiwis yet...

Day 13 - Only 24hrs in a day

Time commitment for PCP is starting to be a challenge living alone.  Outside of work hours, it's all shopping, cooking, dishes. Getting the 8hours of sleep doesn't fit in very easily.  I'm very curious how to maintain decent condition after 90 day.  On the good side, I'm under 100kg for the first time in probably more than a year... yeah!

Day 9 - No pushups, thank you

Glad for some relief from the pushups today...alternating with standing ovations is a welcome change. Leg stiffness is going away, so the increase in activity this week is going alright... feeling like a pro on the jump ropes now.  Although its taking more time than I'm used to, I am enjoying the chance to get creative in the kitchen with a shorter list of ingredients-- old skills I haven't used much since college.  For lunch tomorrow: Lime chicken, topped with avocado/ tomato salsa ...yum!

Day 5 - No day is the same...

Exercise:
On the good side, jumping rope is easier and non-stop sets are possible! On the bad side, the push-ups are killing me and I am finishing the last two sets kiddy-style on my knees %?#!

Diet:
On the good side, a half diet is still a lot of food :) On the bad side, a half diet is still a lot of food!

Day 3 - Ouch

So far so good with the exercise, although getting in and out of chairs was quite difficult from day-after muscle stiffness.  Ouch, ouch, ouch. Feeling the burn in the legs and chest especially.  These are muscles I haven't been using despite swimming, walking, and biking frequently before.

The half diet feels pretty good so far... taking time to eat more slowly makes things taste better when you think about it. One burrito wrap (instead of two), skipping the bread, leaving some of the rice on the plate, black coffee instead of sweetened caffe latte, water instead of juice, etc. It looks like a piece of cake, compared to the exercise. Day 63 PCPer from the office (Patrick S.) advised that there's no need to overindulge in fruit at lunch just yet... seems like it may be more challenging in the coming weeks. がんばってる！