April 16, 2012 10:17 AM HKT

Final Post

This has been an amazing experience and going into it I was not sure what to expect, but have certainly exceeded all of my pre-PCP expectations.  My weight has long fluctuated between 240lbs. in the winter and 220lbs-215lbs in the summer when I am at my best.  I never realized how large a component diet can be in fitness, and in addition how the eating patterns that I had become accustomed to affected my body in so many ways.  I am now thinking with a much clearer head on a daily basis, feel that I make better decisions, I am able to do daily things like role out of bed with so much more ease and less pain, my energy levels are at a much higher level all of the time, and now when I ride my bike I am flat out crushing the same rides I used to need to give much more effort to just get through them, not to mention I am riding at the front of my regular cycling group as opposed to bringing up the rear.  Another great thing is that I have a pocket full of money that I used to spend on buying lunches, buying beer and wine, and going out to dinner because it was easier than making something at home.  Now that we are cooking wonderful healthy food at home regularly, I find that it is more appealing than going out to eat anyway.  Don't get me wrong, I will return to the restaurants, but much less frequently and more selectively.  And BTW, none of my clothes fit me anymore.  Maybe all that money I saved on food and booze will go to a new wardrobe.

Measurements:                         Day1:                      Day90:                   Change:
Weight:                                     235lbs.                    192lbs                     -43lbs.
Chest Circumference:              44inches                  40.5inches              -3.5inches
Waist Circumference:              38inches                  33inches                 -5inches
Hip Circumference:                 45inches                  38inches                 -7inches
Thigh Circumference:             24inches                   24inches                 no change

The most amazing to me is down 43lbs in 90 days.  The incredible disappearing man.  It is also interesting that my thighs did not change at all, this must be due to those muscles were very developed prior due to many years of cycling, these were really the only muscles I ever really exercised regularly prior to PCP.  Check out the before and after split pics at the bottom of this post, especially the side view.  Can't believe it!

Diet:  This was a 180 degree change from what I was doing before.  As far as compliance I may have messed up 2 or 3 times over the 90 days and these slip up were very minor, I pretty much nailed all meals, grams, and timing throughout.  It was not all that difficult either, once I got into the routine it was just as easy as carrying out my previous routine, except it was a much better strategy.  The first couple weeks, I was not really enjoying the food very much, it tasted very bland, but then started to really enjoy the way the fruits and vegetables tasted.  Fruits and vegetables used to be a small portion of my diet, and now they are the predominant part of what I eat.  It is really amazing to me how heavy, overly salty or overly sweet "regular" food is, now that I have accustomed myself to eating "real food".  Another big thing for me was cutting out the alcohol, which I was very skeptical I could even do it, but I never really realized how many calories I was drinking.  Last night I had a couple drinks and I was amazed at number one how much I felt the effects of the alcohol and number two how heavy it felt in my stomach.  I had one hell of a hangover this morning - whew!

Exercise:  I missed one workout on day 5, due to a medical procedure, otherwise I did all of the workouts.  I did have to do some substituting due issues I have with my left hip and knee, both of which are creaky and arthritic.  I substituted my bicycle on a trainer for the jumprope for several weeks due to knee pain, when I did switch back to the jumprope I was amazed that it was actually easier and quicker than the cycling workouts I was substituting in and it no longer bothered my L leg because I had dropped significant wieght.  The jumprope is a great tool to have in my exercise tool box, now I can do cardio whenever I need to, prior to this it was only the bike, so if the weather was bad or I was somewhere without my bike it did not happen. I also substituted the squats often for lunges and creeps and never did more than half-way on the pistol squats due to my creaky left knee.  I finally did an un-assisted pull-up on maybe day 85, mostly I used 1 leg on a chair as an assist. I don't think I have ever done a pull up, ever. It was also really great to start working all of the muscles in my body instead of just my cycling muscles.  My body feels so much more balanced.  I also enjoyed the basic biomechanical and physiological principles that were used to gradually progress the exercise routine.  Starting with easier exercises and gradually introducing more challenging ones, as well as increasing repetitions and intensity.  Also enjoyed the concept of doing most of the workout in the fat burning zone instead of being in the aerobic zone, and the regularity of firing up the metabolism of the large and multiple muscle groups of the body to keep the fat burning happening. 

Thank you so much Patrick and Sarah for the support given throughout the PCP.  Patrick, you have created a wonderful thing here that effectively can teach someone how to properly approach caring for oneself.  Sarah, thank you for your daily encouragements, it was motivating knowing that someone was following along and interested about what I was going through and helping me push through the difficulties.  I initially thought that using the website and the blog would be something that I would have trouble warming up to, but it actually was very beneficial.  It was great to just walk downstairs at 6am, and pull the workout off of my iphone.  The training messages were very helpful in gaining an understanding of the overall philosphy of this life change, and the timing of the training messages was eerily spot-on with my moods and the hardships of working my way through the program.  It was also great to check in each night and see how others were faring as well as get ideas and tips that others had devised to make things work for them.  There was also plenty of humor, because you people are funny!

In closing, this has been an amazing experience for me (I know I already said that in the beginning of this post).  I have been given the tools to be healthier, happier, and I feel so much better than I have in a very long time.  I have enjoyed having the opportunity to share this experience with the other Adamiters and am very glad to see everyone else's successes as well.  This is definitely a new beginning for me.  I wish you all the best to you and your families and am glad to see all of you going forward in your lives with a new approach to living well.  I also need to give big thanks to my wonderful wife Heather who introduced me to this last year when she worked her way through the PCP, and made sure that my breakfast was ready to go when I walked up the steps and my lunch was packed as I rushed out the door post early morning workout.  I would not have had the success I have had without her.  BTW, Heather dropped 15lbs. along with me. I am a little bummed that this is all over, but looking forward to a much brighter horizon than I had just three months ago.  PCP Rocks!

Photos

April 12, 2012 11:35 PM HKT

I think we got every muscle. . .

In past workouts there was always a focus on different groups each day, and it is an obvious change that this week we are applying all that we have learned thus far and hitting all of the groups each day.  I definitely felt every single muscle in my entire body after today's workout.  There was significant fatigue, but at the same time it was a noticeable culmination of all of the training up to this point.  I never would have imagined this kind of intensity 89 days ago.  Great Stuff.

Curious about the Day 90 workout, as has been the regular procedure I am sure it will be revealed at the "appropriate" time.  Just hoping the regular time allotment will be adequate.  Full post/ 90 day summary to follow.

Have a great day everyone!

April 9, 2012 9:59 AM HKT

"Mid-week Update"

So, since we are in the midst of a 12-day week, even though it is Sunday, we will call it mid-week.  Have been having the toughest time yet with cravings to go off diet.  Only mildly gave in. . . half a bowl of matzo ball soup and a small slice of brisket. Almost caved to a glass of wine, but held out.  Then the next day when the Easter Bunny came, my most favorite Reeses peanut butter eggs. . . did not cave (there are a couple in the cabinet waiting for Saturday).   Also feeling pretty hungry most of the day today, even with the relative larger portions from the most recent diet.  So, except for the above confessions 100% compliance on the diet.  Lost one additional pound this week, bringing the grand total to 40lbs. since January 15th.

Got in all of the workouts this week, riddled with failure throughout the week.  Got two 30 mile bike rides this weekend as well.  Feeling good, muscles are tired, and have a couple aching hinges, but once I start moving things seem to loosen up and be ready for exercise and activity.  Looking to finish strong this week.  Have a massage and a nice dinner scheduled for Saturday, a little PCP celebration.  Really amazed at the whole experience thus far and feel very enlightened about many things I never expected to come out of this.  Hoping to continue to maintain similar eating and exercise habits post day-90, but certainly planning on taking a bit of a rest and let the body recover. 

Hope everyone has a great week, Home stretch!!!!

April 6, 2012 10:07 AM HKT

Day 82

Thursdays have consistently been the days I feel most fatigued and the exercises seem the most difficult to get through. . . and today was no different.  The most difficult part is the trudge down the steps at 5:45am for an appointment with Mr. Jumprope at 6.  The bed was so nice and warm.  But after 81 days you can't stay in bed now.  After the first set of jumping motivation came a little easier. 

Wanted to also post some pics of some recent PCP treats I've enjoyed.  First, this weeks diet has set up well for the after dinner smoothie.  Milk, banana, frozen strawberries, blueberries, and raspberries and a little ice.  Have been digging them every night this week.  Second, made this open face sandwich with guacamole, cooked salmon, sliced tomato and roasted peppers and asparagus.  It is very similar to the breakfast version I posted on the food log but fish instead of eggs.  It was very satisfying.

Feeling pretty good overall, looking forward to the upcoming weekend.  The weather is supposed to be pretty nice,  planning on getting out on the bike a bit and spending time with family and  friends for the passover/ easter weekend.  Usually at Easter there are hard boiled eggs in the fridge for  a couple weeks.  I should be able to make pretty quick work of them this year with the change in diet.  Just need to hang in there through one more eating event, but planning on having a PCP version of the holiday fair.

Photos

April 2, 2012 9:29 AM HKT

Day 78

It seems to be 3lbs per week lately, and this week was no different.  Down another 3lbs. this week bringing the grand total to 39lbs. Initially 235 now 196.  Can't imagine this will continue much longer especially after experiencing the new generous serving of carbs at lunch today from the final diet.  Also sitting here still shaking of today's indulgence as well, intentionally waited until after weigh-in and photo for the indulgence.

100% compliance on the diet this week.  The indulgence came at a good time because I have been really anticipating re-entry into the "real" food world.  I deliberated over this one, I have been reading how people crave the sweet stuff and how they can taste the crystals of the sugar, I have thought about going out to a nice restaurant and having some really rich food and nice wine, but I kept coming back to a couple of beers and bar food.  So back to the same bar as last indulgence for some tasty micro-brews,  and baby back ribs, corn bread and baked beans. . . . It was good.  Very rich and definitely moving through the meal at a much slower pace than pre-PCP.  Each bite of food and each sip of beer seemed to register a little more than before both in the taste and heaviness department.  Two beers ended up being plenty where in the past 3 or 4 would have been no sweat at all.  The ribs were tasty, the cornbread was super awesome(could really taste the butter), and I didn't even eat half of the baked beans, they tasted good but they were way heavy.  The food coma seems to be not nearly as debilitating as last time, but post PCP, may need to limit such splurges to once a week. I can now really understand how many calories such an episode can pack on, now that I am used to functioning on much less.  Pre-PCP a would hit something like that multiple times per week and often late in the day without much time to burn any of it off before going to sleep and then my body would store it all as fat.

Did pretty well with the exercises this week as well.  Work has gotten very busy these last two weeks, which has been pushing my workouts earlier and earlier because I have had to start work earlier and earlier, and late in the day is not an option to workout when finishing at 8:30 or 9pm.  I think I have been working out everyday by 6:15am and many times by 5:45am for at least three weeks straight including weekends.  I ended up maintaining pretty good intensity this week, I had read many folks commiserating about having a low energy week but did not experience this.  Maybe it was just good to be busy at work that made me smash through the workouts with more purpose.  Also got in a couple good bike rides as well.

Looking forward to conquering this final stretch.  Feeling good about this week.  Anxious about actually finishing, have gotten used to spending time on the website and waking up to workout with a clear plan everyday and not having to think about what I am going to do, but to just execute diet and exercise each day.  So I am ready to be done, but am planning on enjoying this last little bit of  the "training regimen" because in 12 days it is up to me again, and my wonderful wife who has been very supportive in both making time for me to exercise as well as helping with food prep. will most likely not be as unconditionally supportive post day 90 (especially with the preparing of breakfast during workout, what a great thing it has been). 

Good luck this week everyone!  Keep it going.

Posted the Indulgence below. . . just to compliment the above description.

Photos

April 1, 2012 3:02 AM HKT

Rainy Saturday. . . Blah!

Saturday is usually the day of the week we go for the longest ride.  The last 2 weeks 3hours plus.  Raining today.  Not up for getting wet.  Saturdays have worked out as a good day to have the light workout and just substitute the ride for the jumprope.  Bummed about the rain today but did 1 hour on the trainer with the road bike, then still not fulfilled, banged out sunday's PCP exercises as well.  Planning on taking the light exercise day tomorrow and hopefully getting in the long ride.

Weigh in tomorrow and new pic.  Check out the pick of the "referees" below.  I was doing pretty well with the counting of sets, but now that we are starting to hit 6 sets of 22 reps,  I often forget what set I am on somewhere around  set 3-4.  Enter the seals with rings. . . . 2 sets down, 4 to go.

Photos

March 26, 2012 8:54 AM HKT

199!!!

Yes! I have broken the 200lbs. barrier.  Yes, it is just a number, but it is a very round number that seemed unreachable, and for some reason it just seemed like a number I would never get to due to the notion that my mom always said that I am "big-boned".  Well, apparently diet and smart exercise are the way to get and hopefully stay there.  Started at 235lbs, now with an additional 4lbs loss this week I have passed the bicentennial barrier and am currently hovering at 199lbs.

99.5% compliance on the diet, I did have a piece of dried fruit that someone brought into work.  I think it was a dried date and I was just so curious that I had to try it.  It tasted like pure sugar.  Went on a 44 mile bike ride on Saturday and prior to the ride had a banana and slice of bread and midway through the ride ate another piece of bread and was amazed that my energy levels did not feel low after passing the 2 hour mark.   Maybe Patrick is right, just add 100 grams of carbs for large efforts.  A slice of bread is much more cost effective than a $3 energy gel times 2.

Overall feeling very good.  For the first time in a long time a actually feel slender.  I had to take my weekly photo in a different pair of shorts because the original pair has become too large.  With such dramatic weight loss there are a lot of little observations that you would never think of, but are interesting measures of progress.  For instance:  this week the weather was so nice that I took my daughter Allie to the Bronx Zoo on Wednesday afternoon.  "What would you like to do first Allie?" I ask.
"The Bug Carousel!"
"Wouldn't you like to do something else first?  We always do the bug Carousel."
"No Daddy.  The Bug Carousel."
So the Bug Carousel it is.  This is her favorite attraction and there have been times we have gone in the off season where we were the only ones there and we would ride the thing 10 times in a row without getting off.  So, in other words, I am familiar with the Bug Carousel (FYI: it  is the only invertebrate carousel in the world).  Here's the point, my butt was so sore no matter what bug I sat on and the only thing I can figure is that I have significantly less padding on my backside.  I have ridden those bugs for 20 minutes in the past with no issues.  I was uncomfortable after two minutes.  So I had to compensate by using my now bulging quadriceps to slightly unload myself from the seat and provide some pressure relief. Ahhh, the hardships of being more fit.

With three weeks left, anxious to finish, but still can not look any further ahead than tomorrow.  Good luck to everyone this week.  Keep on rocking it for 3 more weeks.  We are climbing out of the valley and things are looking bright!

P.S. I have included a pick of the bug carousel for your reference. :)

Photos

March 22, 2012 12:23 AM HKT

A Puddle of Sweat

That is what has become of me after these workouts.  The last two weeks have definitely upped the ante.  I have been trying to stick to the prescribed rest breaks between sets and am hitting failure point during most exercises before the final set.  This puddle of sweat was most apparent after the 90 second planks of which I succeeded twice and did the last 2 for 60 seconds (started shaking at around 25 seconds).  I have returned to the jump rope for the most part because it is quicker and less time consuming than the 26 minute cardio workouts I was doing on my roadbike trainer over the last couple weeks as a substitute.  Since I have been back to the jumprope my knee has been tolerating it well, which is why I switched it out in the first place.  Probably because the knee is supporting much less weight from my body with each jump, I would also guess the jumprope seems easier than before due to the decreased weight as well.  Feeling good overall!

March 19, 2012 8:42 AM HKT

Day 64

Had a good week, intense workouts, 100% on the diet, even got in a little over 100 miles on the road bike.  The weather has been uncharacteristically warm here in new york this week,  60's and 70's during the day, helps with the mood, and helps with getting out to ride.  Lost another 2lbs this week, 32lbs total.  I should think this weight loss would slow down at some point, but there is still some extra weight to lose on this frame so maybe not. 

Was excited to see that with the new diet we are back to something that resembles my pre-PCP notion of dinner.  Thank you! No more apple and 2 egg whites.  Started trying different pre-ride and during ride fuels this week. I always used to rely on energy gels, but in light of all these new theories and philosophies need to find something from mother earth instead.  Pre-ride, went with half a sweet potato two days which seemed to work pretty well.  Also went with two slices of whole wheat bread one day (about 80 grams) which also seemed to work pretty well.  Had a banana mid-ride on the one ride that went over two hours and it worked well, but in hindsight, I could have had two of them.  Felt a burst of energy for about 30 mins but felt it burn off and if the ride had gone any longer would have needed something else.  Thinking about trying possibly bread mid ride (worried about it getting soggy), or maybe a baked (white) potato(worried about the mess)?

With four weeks left, now the finish line is in sight.  Starting to ponder what post PCP life will be like.  During the PCP there is really no choice, made the commitment to do this so going to do it 100%, but after day 90?. . . . started having cravings for a night out for dinner or a cocktail at happy hour.  Right now, off limits, but post day 90, curious whether I will give into these cravings the way I used to, and if satisfying them will be as fulfilling.  After all this work, it would be a shame to go back to the way things were.  Need to find some middle of the road solution.

Good Luck to everyone this week, keep going strong! 100% on the diet and on the workouts is the goal.  Only four more weeks!
Cheers!

March 18, 2012 9:55 AM HKT

Cycling!!!

Met up with the regular riding group for the first time since it got cooler in the fall.  Only this time I was 30lbs lighter.  41.5 miles in 2 hours and 50 mins. and approx. 2660ft of climbing.  Instead of being the in the back, I was in the front or right there for all of the climbs today.  Not something I am used to.  It was like going from 87 octane to 93.  What a an awesome feeling.  This was one of my motivating factors for doing the PCP, the easiest way to climb hills faster is to decrease the amount of mass you have to take up to the top, and holy S#!T!  It worked a whole lot better than I ever thought it could.  Great ride today!

http://app.strava.com/activities/5319933

March 12, 2012 8:18 AM HKT

After 8 weeks. . .

Down to 205lbs., lost another 3lbs. rounding out the total to 30lbs. in 8 weeks.  The most notable change in function is during my bike rides whether it be in the woods or on the road, the hills are not nearly as crushing as they used to be.  I do notice that I am tired and have to drag myself out the door to ride, but this is only because I am tired from the daily workouts where previously I was anxious to get out the door because I hadn't worked out all week.  Once I am out and moving the biking feels good.  I guess the same is true with the workouts, the hardest part is getting started.  And of course, all of my clothes are hanging off my body, and I have had to put the wedding ring in a safe place because I can't keep it on my finger.

The mantra this week is, "one day at a time."  Starting to feel general body fatigue and starting to get mentally tired of the slim portions of food later in the day.  The indulgence was interesting, it was amazing how much I felt the sodium, and the calories, and the alcohol.  But it also served to remind me that I miss meeting people out for drinks and having the one or two after work just to relax from the stresses of the day.  So, planning on getting it right one day at a time, because if I look too far forward it just seems daunting. 

I continue to be amazed at my current progress and am anxious about what the next four weeks will bring.  Good Luck to everyone this week, keep up the intensity! One day at a time.

March 9, 2012 10:40 AM HKT

Indulgence

So went out to one of our local pubs which has great beers and barbeque.  Had 2 beers, a cesar salad, and a burger with bacon, cheddar cheese, onions and barbeque sauce with french fries (so I may have had a little more than the 700 or so calories recommended).  It had a lot of taste, and I did enjoy it.  Afterwards I had the food coma of all food comas, very lethargic and difficulty moving.  Also woke up in the middle of the night super thirsty, which is something that hasn't happened to me since beginning PCP.  It was also amazing to see how low my tolerance to alcohol has become now that I have been off the sauce for almost a month and a half.

Now resuming diet and exercise as per plan.  Good timing on the indulgence though, it was nice to go out for dinner and beers.

Photos

March 5, 2012 2:38 AM HKT

Gravy from here on. . . .

That's right, everything from here on is gravy. Or maybe I'm burning off all of the gravy.  Down another 4lbs. this week, now at 208 from 235.  Amazing!!!!  And looking at this weeks diet, it looks like more of the same, still decreasing my carbs vs. the week before.  I am pretty excited to see the AMAYW veggies for breakfast.  I have been feeling that would be the best time to eat a bunch of veggies given that I am HUNGRY in the morning.  Have also been enjoying the after dinner veggie snack, it allows me to continue my previous habit of after dinner snacking but more healthily.

Had a good week, nailed the diet 100% again, that is 7 out of 7 weeks.  Did pretty well with the workouts this week as well, although was pretty fatigued by friday morning, but got it in anyway.  Starting to wake up at 6am very easily, and ready to pass out easily by 9:30 or 10:00.  Have noticed by 8pm, I need to put on lots of extra layers because I am freezing, meanwhile everyone else in the room is comfortable.  I seem to be colder at the end of the day, alright otherwise.  I am guessing the body is having trouble with thermo-regulation secondary to decreased insulation all over.  Good thing I have wool socks.

Got my new road bike yesterday, pretty stoked about it!  Took it out for a spin this morning and it was SWEEET!  30 miles on the regular loop.  The bike is a couple steps up from what I had before, my previous frame developed a crack  after 12,000 miles and the bike manufacturer waranteed the frame and allowed me to upgrade to a better one as well (for a couple extra chips of course).  Usually this time of year I feel the hills, but with a new faster, more stable, lighter and more aerodynamic bike, and even more important, significantly lighter, stronger, faster and more aerodynamic body, I just tore through todays ride.  It felt great!  Definitely looking forward to this riding season.  I am starting light years ahead of where I usually begin at this point of the season. 

Feeling good motivation to keep up with the diet and pushing hard through the workouts this week!  Good luck to you all as well.  These next couple weeks are what separates good results from great results!  Make it happen!

P.S. Will get updated pick up by the end of the day.

March 1, 2012 10:39 AM HKT

The PCP version of the Biathlon

The Biathlon is the olympic event in which they combine cross country skiing with shooting a rifle at a very small target.  It requires the athlete to go from an intense aerobic state and calm everything down to fire a rifle with poise.

. . . .much like the action of checking my iphone between exercises and being prompted for the password for the PCP website, I feel like this is my own personal version of the biathlon.   Just an observation to share with you all.

Have  a great day!

February 27, 2012 8:48 AM HKT

Status Update. . .

Halfway through.  Never thought I would make it this far, and now that I am here halfway does not seem like much of a consolation.  It just means more of the same. Grim Enthusiasm I suppose.  This weekend was tough, the evenings are still the toughest.  Thoughts of going out for a nice meal or having a drink or two seemed to run through my head with regularity the last two days.  The weeks seem easier because they are dominated with responsibility, routine, and fatigue.  Not much time to think about things.

Exercise:  I was pretty sore this week, the most sore since week 1.  Got all of the workouts in with pretty good intensity.  Did the prescribed number of skips on wednesday and saturday and all other days substituted with the road bike on the indoor trainer for 26 minutes (4min warm up, 5-2 min intervals with 2min rests in between and then 2 min cool down).  Actually did pretty well with the jumprope both days I did it, was able to do sets of 300, 400, and 500 and the knee only ached a little.  Plan to keep trying to work it in and substitute the bike when necessary.  I think the decreased mass on the body is making the jumprope more tolerable.

Diet:  100%.  Getting tired of the small dinners, but sticking with the plan.

Yes, I know we are not supposed to dwell on the scale but. . . down another 3lbs. this week for a grand tally of 23 thus far.  I am not sure when it was, but the last time I saw 212lbs. had to have been college.   Might have to put the wedding ring in the drawer, it keeps sliding off my finger.  Prior to starting the PCP I would have been happy if this is where I ended up at the end of 12 weeks, amazingly I am here and it is only halfway.  I am amazed at how strong and balanced my body feels, how easy and freely I can move, and I am fitting into my summer clothes better than I ever have in the summer.  All great stuff!!!!  Just need to fight of those cravings which are starting to resurface.

Good Luck everyone for the upcoming week and the second half, and lets keep trudging through this PCP valley!  Uncharted territory for me.

February 21, 2012 8:46 AM HKT

George Washington and I. . . .

. . . . both celebrated our birthdays today.  Although I am sure he had more of a feast than I.  There is always next year, I turned down two amazing cupcakes which one of my clients brought for me,  gave one to my office manager and the other is in the freezer waiting for my 5 year old daughter who is staying at her grandmother's for a couple of days.  I had this instead. . .

Photos

February 20, 2012 9:01 AM HKT

Beginning Week 6

After the Sunday morning weigh in, lost another 3lbs. this week which
brings the grand total to 20lbs.  I am starting to feel like a shadow of
my former self.  Most of my previously small clothes are now baggy.  I am even
starting to notice that when I am climbing hills on the bike, about 3/4
of the way to the top of the hill where I would normally be in the red
zone, I still have something left in the gas tank.  This is definitely
attributable to the fact that I am two bowling balls lighter than 5
weeks ago.

Did well with the diet this week, 100% compliance.  Got the exercises in everyday. I have been substituting 30 mins on the trainer with my road bike for the jumprope.  My knee has been much better since I made this switch, I did jump one time this week on wednesday, and two hours later felt the knee again, and it was slightly swollen for the rest of the day.  So going forward probably going to stick with the bike with an occasional jumprope.  Still, doing negative pull ups and assisting with my feet on a chair.  The V-sits are crushing, creeping I tried once -knee unhappy with that one.  The floor jumps leave my legs shaking at the end of each set, but have been getting these in.  Lunges are out - knee. Otherwise doing well with everything else.

I have noticed in the morning I have a slight headache when I wake up, which disappears with the first bite of food.  I attribute this to no carbs since lunch the day before.  It has been pretty amazing, I can almost feel my body burning the food that I have eaten at the previous meal.  If I miss a meal or a snack by more than an hour my body lets me know and I get right to the "feeding" that I missed.  I am still not sure what the solution is to using energy gels when I ride greater than two hours.  I guess I need to start carrying a couple bananas or a baked potato in my back pocket.  In the past I never used energy gels unless the ride was going longer than two hours, I need to find something to fuel myself with at this point, definitely need to avoid the dreaded "bonk" 10 miles from home.  Any suggestions???  It would help if it fit in the pocket of a cycling jersey.

Overall very happy and excited about the progress and this new balanced, efficient and energetic body that I have not known for several years.  I saw that portions were reduced again this week versus the previous, but things have been very positive so far so planning on sticking with it and maybe being a little hungry if necessary.  Good luck to everyone this week, these are the weeks where the real progress happens. 

February 16, 2012 10:30 PM HKT

Thursday. . .

These seem to be the toughest day of the week for me, fatigued from the work week and the daily exercises, especially this week with the increasing intensity of the workouts.  Did manage to get up early and get it in, now just have to get through the 13 hours at work.  It always feels good when you get finished the workout though.  Have a great day everyone!

February 13, 2012 10:04 AM HKT

Here we go Week 5!

Lost another 2 lbs. this week, bringing the grand total to 17.  Had my indulgence yesterday and enjoyed it thoroughly.  As mentioned in previous post, I went for a beer.  It tasted pretty good so I had a second. . .  unfortunately they come in six packs, not 1 packs.  Now the other four have been moved to the basement for safe keeping.  .   . I did notice the effects of the alcohol much more than prior to PCP, and it did seem to sit heavy in my stomach, but it pretty much felt like a had a large serving of carbs.  I had the beer late afternoon, so by bedtime I feel like the body had burned it off.  But the full feeling hung around for a couple hours.  It did make me think that my previous habit of a drink or two and then bed, might not be the best strategy for maintaining a slim physique.

Looking forward to the week ahead and the getting ever more scarce dinner menu. Motivation continues to be high, down 17 so far, and not even half-way in, let's keep this train rolling.  Just need to stick with the plan. 

Good luck to everyone, have a great week!

February 11, 2012 10:42 AM HKT

Day 27

Did okay this week, 100% compliance on the diet.  Anticipating my indulgence this weekend which will be a single Dogfish Head 90 minute IPA.  I have been reading about others' disappointment with those things which they have been craving.  Let's see, I will certainly give a full report, but eagerly anticipating my favorite beer.

Had to go a little easy on the exercises this week.  Have cut out the lunges and squats due to left knee pain and have had to ration the jumping, did upper body and jumprope monday and tuesday, went skiing wednesday so skipped all exercise, thursday did upper body and abs, today did the whole routine except for lunges.  Could only muster 1 set of V sits, finished up the final sets with leg ups and crunches.  I was very sore throughout all of the muscles of my legs which always happens the first one or two times I ski in a season, but it actually helped my knee feel better.  The same happens when I ride my bike, the muscles get a nice fatigue/ burn, but the knee feels better.  So I plan to try to keep the legs working but hoping to choose activities that don't irritate the knee.  I am not completely giving up on the jumprope  because I really like how it gets that aerobic engine running so quickly, but need to ration it due to the knee.  It is supposed to snow a couple of inches tonight, hopefully will be able to get a snow ride on the mountain bike tomorrow morning in exchange for jumping.

Have definitely noticed increased alertness overall and work was busy this week, but was very successful at getting everything accomplished even though multiple parts of the body are tired and sore.  I am continuing to enjoy many different types of veggies and am enjoying how good everything tastes.  I have been feeling hungry in the evenings before bed, but I am convincing myself that it is okay to feel a little hungry.  It has been easier to put away the large breakfast and lunch portions, knowing that if I don't eat it all, I will really be hungry come the evening.

Hope everyone has a good weekend and good luck to all with their diets, exercises, and indulgences if you haven't already.

February 7, 2012 10:33 AM HKT

Here we go, Week 4!

Made it through super bowl yesterday and only ate 1 shrimp, and drank seltzer water all night.  Great game! It is nice to see all the New Yorkers walking around with a glow around them.  Did the weekly weigh-in, down three more pounds this week for a total of 15.  This puts me at 220lbs., which is usually about where I get down to in the summer when I am exercising a lot but never modified my eating behaviors.  So instead of 3 months, it only took three weeks.  From here on out we are venturing into unknown territory not seen in more than a decade. . . .
Exercises were challenging nursing headaches during the skips and now my left knee is a little sore from the skipping and lunges as well.  Might go easy on these for a couple days, but really digging the upper body stuff.  The diet has gone really well getting used to the eating schedule and the large veggie portions.  We've been getting better had having things ready to go in tupperware and also getting better at using seasoning which does not involve salt. 
I can't believe how good my body feels, my muscles feel like they have tone, I am enjoying eating all kinds of fruits and veggies that were not frequently in my diet, and I am wearing the slimmer section of my wardrobe. . . .  all good things.  Looking forward to more of the same in week 4.  Good Luck to everyone!

February 4, 2012 8:42 AM HKT

Day 20

Tough week this week.  I have been able to get the workouts in and stick to the diets, but am getting fed up with the jump rope, and this is unfortunate because it is a great way to get cardio, and is obviously on the exercise list every day.  I end up with a headache for the better portion of the day afterwards, and my left knee has also been acting up from the jumping as well as the lunges.  I have been substituting the squats for the lunges the last couple days which are the lesser of two evils for the knee.  The diet on the other hand has been pretty good.  My mother-in-law showed up the other day with several types of fish and a huge amount of roasted vegetables which taste great!  So it has been a little easier to get down the large veggie portions.  Still enjoying several glasses of seltzer on the rocks with lime.  Planning on a long bike ride tomorrow, may pass on the jump rope.  Hopefully next week will be a little better.

January 30, 2012 9:23 AM HKT

Embarking on Week 3

For the first time the thoughts that I could just eat that piece of pizza that my kids were eating ran through my head the past couple of days.  Yes, I resisted.  Diet and exercises went well this week, 100% compliance.  Lost 2lbs. at this morning's weigh-in.  I am happy with this considering last week I was down 10lbs.  I am not dwelling on the weight, but this is the only objective measure that I am keeping track of.  This week I can see small indications that I might have lost a little of my belly. . . . just a little.  I am looking forward to the progression this week, the thing that jumps out at me the most is that the dinner portion is smaller and everything else is about the same.  So, might have to endure some feelings of hunger in the evening, but from what I remember from Heather's PCP last year this is the tip of the iceberg.  I must say, sweet potatoes, oranges and peaches seem exponentially sweeter than I ever remember.  They are definitely on the shopping list this week. 

So here we go, week 3.  Planning on 100% compliance again.  Good luck to everyone!

January 27, 2012 11:06 AM HKT

Seltzer Water is the New Bud Light!

Sorry to plagiarize your post Adam. . .

The toughest time for me is at the end of the day when I am used to having a drink or two after dinner and then a couple of snacks.  I have actually been drinking seltzer water and seems to be a great substitute for bud light. . . . it is almost the non-flavored version, just like most of the food seems with less of the salt and oils etc.  Just like "mashed avocado is the new butter."  Seltzer water is the new Bud Light!

I am feeling good about the increased muscle tone throughout my body from the daily exercises that seem to hit all of the large major muscle groups.  It is definately something that I have not felt in quite a while.  Good motivation to get the exercises in.

January 23, 2012 3:53 AM HKT

Day 8

So much to my amazement I lost 10lbs., but for some reason I look fatter in my picture. Doh!?  I do feel like it is easier to move around, and my body feels better overall, except all of my muscles are sore. I do realize that sore muscles are okay, just like feeling a little bit hungry is okay.  This first week was a good lesson and it helped me understand that I was eating way more than I needed.  I am looking forward to week two, and chowing down on the refrigerator full of vegetables and the bowl full of fruit on the table.  I am not looking forward to giving up cheese, ketchup, wine, handcrafted beers, ice cream, salad dressing, nuts, huge burritos, french fries, sugar in my coffee, bagels with cream cheese, and my favorite NY Strip Steak with a baked potato smothered in butter.

I am looking forward to continuing to work towards a leaner, healthier and stronger me!  Good luck to everyone in week 2!

January 20, 2012 10:24 AM HKT

Day 5

Have been doing well sticking to the half portions and getting the workouts in.  Definitely improving with the jump rope, did 5 consecutive 70 rep sets without any mess-ups today.  I have been feeling hungry but have come to the realization that it is ok to be a little hungry, and yes the body is still sore all over.

January 17, 2012 9:32 AM HKT

Day 2

Not too bad today, I usually don't eat much during the day at work anyway.  I do usually eat at night when I get home because I am so hungry from not eating all day.  Which is how I feel right now writing this post because I only had half of my normal feast. . . and the exercise routines are not too bad, but I am definitely feeling muscles which I am not used to using.

PS. I attempted to post on others blogs but kept getting the error message from the website.  Sorry other PCPers, I will try again soon. 

January 16, 2012 10:53 AM HKT

Day 1

So I made it through day one and it was not as difficult as I was expecting, except for the jump rope (this will take a little practice to get the technique down).  I am not worried, I am sure there are plenty of challenging days yet to come.  I feel like I may have it a little easier than most because I have my wonderful wife here to coach me through this and make sure all of the proper food and equipment is here ready for me. I also had the opportunity to watch her go through it last year and I am encouraged at how well she did with it and her great result.  To the contrary, I am also slightly worried because I saw how challenging it was for her at times and I feel that my will power is not quite as strong as hers.  No matter, I am going to do my best and am fairly confident that I will have a good result. 
Ultimately, my goal is to learn new and different ways to achieve a better balance in my exercise and diet routine so that I can be more comfortable and confident with myself.  A second goal is to drop a couple of pounds so that when the spring cycling season comes around the hills will seem not quite as steep and long.  I am also planning to participate in a long (for me) cycling event scheduled for May 20th.  So hopefully I will be a little lighter than last year as well as stronger due to the cross training component of the PCP.  Road cycling and mountain-biking have been my primary mode of exercise for the past 10 years and for the most part I am consistently riding 2-3 times per week.  This time of year is historically my heaviest time and this year I did not disappoint weighing in at a crowd pleasing 235lbs.  I was probably as light as 220lbs. this past July. 
So there is a little history and insight into why I am doing this.  I am very excited and a little anxious about the weeks ahead. I am comforted to know that there are quite a few others working through the same thing.  I am looking forward to working with, learning from, and helping to encourage all of my fellow PCPers.  Good luck everyone and lets get after it!

December 18, 2011 9:31 AM HKT

Welcome to Your New Blog!