The Peak Condition Project

April 20, 2012 5:29 PM HKT

Final Post!

Congratulations to all PCPers, we’ve done it!

PCP has been an amazing experience for me. Not only have I lost body fat, gained muscle, I’ve also learned a lot, it
has without a doubt changed my view towards health and wellness and given me the tools I need to stay fit and healthy. I feel strong and confident that I can continue to challenge my body while fuelling up with all the real foods that will make my body look great! When I started this process the goal was to be healthier. This has been achieved and I am feeling pretty pleased after 3 months of serious dedication. However I admit I was not the perfect PCPer and I look at some of the guys in the group with awe.

Finally, I would like to thanks Patrick, Sarah and all my team mates from Pyxis for all the support and encouraging. Without you guys, I would have become a murderer… you've saved Hans’ life by leaving me positive messages. I couldn't have done it without you guys.

April 10, 2012 11:41 AM HKT

Day 87

Almost there, only 3 more days to go. I can see the finish line in front of me!

Diet:
Now that I'm used to no salt, eating a lot of vegs and fruits everyday, I need to start exploring what are my chooses around my office building.

Exercise:
Started my superset exercise last night, it's not as hard as I thought. I think now that we're doing the superset, I need less time to finish all my exercise. Jump rope 9mins x 2 sets? That's less than last week right..? Looking forward to our Day 90's super superset LOL.

Body:
Body fat was 20.3% this morning. Think my body fat % stayed the same for the past I don't know how many weeks but I'm defiantly stronger. I can't say that I've a completely flat tummy but you can feel the muscle underneath. I also notice there's a big improvement with my skin. Maybe because I now eat loads of vegs and fruits daily.

April 1, 2012 12:13 AM HKT

Day 77

Finally got time to post. my feet feels alot better now, am able to skip again since last sunday. I was able to skip 10mins non-stop, feels great after skipping. Exercise are getting REALLY HARD. Kung Fu sit up is impossible for me, how can i do kung fu sit up without swinging? My body didnt change much, still weight the same and body fat stayed the same for the past 2 to 3 weeks now.

March 19, 2012 3:22 PM HKT

Day 65

Went to the doctor today, did x-ray for my feet, bones are all good. Doctor gave me some cream and painkiller, told me not to walk that much and walk slowly for the next few days , no skipping at all for at least one week....need to bring home my runners from the gym as I've been skipping with my pretty "adidas"...(zero support) will cut 50g of carbs from my dinner, i can still do my exercise, just not the skipping part. hope my feet will be 100% when i start my skipping again this coming Friday.

March 16, 2012 10:28 PM HKT

Day 62

Not a perfect PCP week for me, went out for dinner 3x - tried hard to stick with what i can eat base on my diet. My feet hunts so went for a foot massage, it didn't help at all, my feet hurts even when i walk with flats. Will be going to the doctors on Monday, in the meanwhile, I'll take 3 to 4 days off from skipping, but I'm still doing my sets of exercise tho. I've lost another 1lb and 1% body fat, 113lbs and 20% body fat - still doing good :)

March 6, 2012 3:05 PM HKT

Day 52

FINALLY! 2^nd indulgence dayyyy. Hans and I went to an Italian restaurant for our indulgences dinner last nite. We’ve shared a starter – Calamari, and 2 main – a 4 cheese pizza and a Carbonara, also we had Haagen-Dazs ice-cream as our dessert. We were happily stuffing our face during dinner. Food was OK, not too salty and etc. but the ice-cream…..I used to love strawberry cheesecake ice-cream, this time it was way too sweet. I couldn't even finish my scoop. An hour after our happy indulgence dinner, I started doing my exercise. I felt sick/weak…I got asthma attack and also I felt super dizzy. (I used to have asthma when I was young. Stopped when I get to 20yrs old.) I think/guess maybe because of MSG? I’m not sure but gladly I still have my inhaler with me. I feel so sick that I couldn’t finish my exercise. Am still not 100% after my sleep. I still feel very weak today, leaking of energy. I will try to go to bed earlier and see how I feel tomorrow. If still feels the same will def go see a doctor.

February 29, 2012 10:50 AM HKT

Day 46

Diet:

I forgot my food today L I’ve been looking forward to my fish meal since last wk….guess I will have subway for both breakkie and lunch, will get my eggs from fairwood, glad that I’ve a fruit shop downstairs my office, not too hard to get fruits. Veg is now AMAYW! Loving that! Eating so many eggs/egg white per day but I guess I’m used to it now. Usually will make myself a scramble egg/egg white during weekend.

Exercise:
2mins of skipping x 7sets?! It was hard on the first day! 2mins seemed like forever. Good thing is I do not have to count anymore! Lunges is HARD! 4sets x 20 and no rest in between!? I can feel the burn. Not to mention THE PLANK! 50secs seemed impossible to me…the best I can do is like 30ish secs for now, but I’ll keep trying, hopefully I will have improvement soon.

Body:
this week - 22% body fat, 114lbs! I can feel the muscle underneath my tummy! I feel great, in just 40ish days :) 40 more days to go guys!

February 25, 2012 12:26 AM HKT

Day 41

Sorry for not checking in for 10 days....It's been a crazy week for me. Visitors in town, a friend passed away....more visitors in town....property searching....and my bf's mom's bday tmrw....but I'm still sticking to my PCP program! I'm not giving up that easily! I want to transform! I want good health! I'm not ready to give up!

Diet:
I'm eating alot of fruit everyday, happy that i've my protein back for dinner. I wasn't in good mood this week and have been craving for ice-cream...i had an ice-cream last night....i know i know...i'm sorry but sweets does help with bad mood.

Exercise:
as usual, i finish my exercise everyday before bed. arms are def stronger! push-ups are easier than before. (ask Hans! he said i've improvement himself!) I found a new place for skipping (after 11pm). it's indoor with aircon and no one really go there! :)

Body:
not sure if you can tell the dif from my picture but i do look ALOT better than before (ALREADY?!) love handle - GONE! tummy - not completely gone but ALOT smaller! I'm now 23% body fat, 115lbs! (used to be 26%body fat and 120 lbs) PCP'ing! I can see/feel a big improvement from my body and i want MORE! i want to be able to go jogging with Hans. this is what i really want. weather's not great this wknd, guess i will try to go jogging with Hansie the wknd after! :)

February 14, 2012 3:56 PM HKT

Day 31

Diet
For tonight's dinner (V-day dinner) I'm having 1 banana, 1 apple and 2 egg white....I was afraid that I might get pretty hungry by mid-night, therefore I went to Parknshop (supermarket) and got myself a SUPER-SIZED APPLE AND BANANA! Hahahaha, ended up super full last night and my stomach wasn't feeling too well after my dinner...(plus one banana after workout) Surprisingly wasn't that hungry this morning. HUGE portions for lunchie! - Photo attached

Exercise:
1300x jumps is easy and I'm getting better and better in skipping. Now I can skip 100x non-stop. (used to take a 15 to 20sec rest when I get to 50x) Chest dip and v-sit are way too hard...I can't do it....I tried....what to do? I will keep trying but is there an easier way to do this?

Body:
Body-fat down to 21%!! (It was 26% 2 wks ago) Still weight the same but YEAAHHHH! Hopefully I will have better result next time when i use the scale! (Use it once a week only)

Photos

February 9, 2012 11:03 AM HKT

Day 26

I was skipping at 11.20pm last night and next door neighbor came over AGAIN!....ARRRGGGHHHHHH! I HATE HERRRRRRRR! phew, OK, i feel better now. I will try to skip as early as possible.

Diet:

No carbs at night...mmmmm, not so bad after all. Maybe a bit more hungry when i wake up but not like starving starving (if you know what i mean). Making 9 eggs/day for Hans and I, start getting sick of boiled eggs.....guess i will try to make myself a nice egg omelet during weekend for brekkie (but only using 1 egg? hmmm, kinda hard huh...)

Exercise:

I've only finished halfway when neighbor complain therefore I finished my skipping without my jump rope (jumping up and down for 650x) Exercises are getting harder, but still manage to finish it everyday.

Body:

lost another 1% of body fat this week :) still weight the same tho, looking forward to a flat tummy in the near future! :)

February 4, 2012 4:18 PM HKT

Day 21

Time flies and it's Day 21 already! I've been slammed with work this whole week. sorry for the lack of posting on my blog as I understands that communication is the key of PCP. I've been eating according to the Diet sheet and exercising no matter what time i get home.

Diet
Portion is just right, food taste alot better than before! Lamb tastes awesome! I can eat it everyday and won't get sick of it for sure! N

Exercise
I was skipping at 12ish am on Thursday night and next door neighbor came over and complained about the noise of me skipping....I guess I will have to skip earlier! ideally before 12am. Push-up is still hard for me but i started normal push-up last night (Patrick's picture changed on the training sheet). Surprisingly not as hard as Week 1! I can feel the burn during the first set!

Body
I've gain weight, BUT I'VE LOST 3% BODY FAT IN ONE WEEK!!! Wooohoooooo! I feel stronger already!

January 27, 2012 11:41 PM HKT

Day 13

Kung Hei Fat Choy!

I'm finally back online! Woohoo! Tried to update my blog using ipad and blackberry since I'm still on holiday but failed. Hopefully I will be updating my blog everyday/every other day again next week. (Back to work on Monday)

Diet
Loving the menu but my portion for lunch is WAY TOO BIG! I feel sick after eating my lunch everyday :( Felt like I ate too much and kind of want to throw up afterwards. Thank god I've a good cook at home, Hans. I've have been having yummy dinner every night! Also, I've been taking photo of my food, but again, failed to upload photos from ipad and bberry. :(

Exercise
Exercise going fine, have been doing my exercise at night. Again, Hans helped me with the new exercises. Still loving the skipping part :)

Body
Feeling pretty good and no big changes. My body is not sore after exercise...am I not pushing myself hard enough?

January 20, 2012 4:30 PM HKT

Day 5

Diet:
Ate less than 50% for both breakfast and lunch, no snacks in between. Time flies and it's already dinner time, went back to my parents place for CNY dinner. My mom loves seeing me stuffing my face. Told her I can only eat half portion, seems like she understood but she wasn't too happy about it. Home cooking is SO YUMMY! Tried really hard to not overeat and I did OK.

Exercise:
Jump, jump, jump! I love jump-rope. Getting a little bit better on push-ups. Again, did my sets of exercise in the evening.

Body:
Love-handle and tummy are shrinking! (according to Hans) YAY! I used to smoke a pack of ciggies a day before PCP started, now I smoke less than 10 a day, one of my goal is to completely quit smoking before end of PCP. Met up with a friend at lunch, she's a smoker, therefore we went to our usual smoking place to chill after our lunch. After 2 ciggies in a row (with-in 10mins), I feel pain from my lungs...Ouch! It hurts....don't know why it hunts but liking the pain :P

January 19, 2012 10:13 AM HKT

Day 4

Diet:

Half portion is definitely easier than before, i think my stomach is shrinking! Scrambled eggs and a sausage again for breakfast at around 9am, 3" meatball sub for lunch at 2pm. Zero craving during the day and i felt fine the rest of the night! wasn't too hungry when i had my dinner at 9pm, can't even finish my half portion of dinner.

Exercise:

Did my sets of exercise in the evening so that I can have my personal trainer - Hans to help me out with my push-ups. Jump-rope - a piece of cake! I find it easier to jump with my sneakers on.

Body:

My weight has not changed at all, but body not sore anymore! WHAT HAPPENED TO ME?! No pain, not hungry and not craving for sweets?! Something has changed in such a short period of time!

January 18, 2012 9:40 AM HKT

Day 3

Diet:
I've decided to take the half portions more seriously now and for breakfast had what seemed like a thimble of scrambled eggs and a sausage, this is tough. Start craving for Macaron at 3pm again...I thought about Patrick's email this morning and having a strategy to "get your mouth busy"...sounds positively obscene. Started chewing gum in the afternoon, totally forgot about the craving but the more I chew the more hungry I felt....

Exercise:
10 more jumps per set? Not a problem. Squats and sit-ups also not causing any issues. However, push-ups continue to be a problem for me. Other than the push-ups I felt pretty good.

Body:
My body is sore everywhere, I can barely walk this morning. My job requires me to sit in front of my PC for 8hrs a day, I tried to go for a bathroom/pantry break every hour to stretch my legs a bit.

January 17, 2012 9:47 AM HKT

Day 2

All good on day 2. (except the fact that today is Monday…)

Diet:
Half portions of food are still okay for the moment but I can definitely feel the hunger. I had my lunch at 1.30pm, finished it by 2pm and I was starving by 3pm. Ice-cream, chocolates and macaron were shouting at me. I start drinking a lot of water and tea and try not to think of them.

Exercise:
First time going to boxing, it was…mm….fun and extremely tired. Did my sets of exercise in the gym. Skipping rope seemed much easier than yesterday. Push up is kind of hard still so did girls push up instead. (same as Day 1)

Body:
I feel slightly sore from yesterday and extremely cold/weak when I’m on the way to boxing(6pm). Felt much better after eating, at least warmer.

January 16, 2012 9:56 AM HKT

Day 1

Last year Christmas, I’ve received an email from my boyfriend, he would like to give me good health (or the possibility of good health) as a Christmas present in 2011. PCP is exactly what we (mainly I) need.

Eat right

I don’t like wasting food.Eating half my normal meal size was a bit challenging because I'm used to eating whatever is in front of me. As soon as I tossed out the rest of the meal and went on with my day I wasn't too hungry. Out of sight, out of mind. It's a really good way of learning how much food your body really needs (and how easy it is to overeat!).

Exercise

I've been meaning to start exercising for a long time now – but I’m too lazy. I've joined gym since it’s right across the street from my office, but to be very honest, I’m not sure how many times I've actually step foot in the gym in the past one year. (I guess no more than 20x) As for the exercises, I enjoy skipping rope and the squats/push-ups/sit-ups were not too challenging. I know the workouts are going to get much much harder so I'll enjoy this week while I can.

A big thank you to my bf Hans, we both know that you don’t need this! you’re in good sharp and you’re super healthy to begin with. I’m so glad that you’re doing this with me, to give me support. I’ll probably hate you at times over the next 90 days but
at the end I know we'll both be so happy we got through it together.

Weekly Photo

Week 12

What is the Peak Condition Project?

This is a 90 day program challenging trainees to get in the best shape of their lives. Using the simplest of materials, adherence to diet, intelligent exercise and the power of social networks, PCPers safely and sustainably make it to the highest levels of fitness.