April 17, 2012 7:36 PM HKT

Final Post

Hi All, its hard to believe the 90 days are already over.  It actually went by fast, considering what a struggle the first few weeks were.  I've lost 15lbs and am about what I weighed in high school.

Its been a great experience and I've accomplished my primary goal of learning about good nutrition and getting into some good habits.  I'm actually eating the same diet that I did the last 2 weeks, and even did some exercise this weekend.  I'd like much of what I learned to become a lifestyle.  I strangely have no interest to go out and binge.  The farthest off track I've been is a yakitori.  Still nothing to drink.

I also learned some things about myself and friends.  I've learned why alcohol is classified as a depressant.  I've never felt more balanced, energized and clear than now after 3 months of good, clean living.  I've gotten used to waking up early on the weekend and feeling great, and plan on that being the norm and not the exception.  But probably the most important thing I will take form the program is the sense of empowerment to know I can make such dramatic changes in my life in a fairly short period by having a plan and sticking to it.  

Thanks to everyone in the program, Patrick, the PCP team and friends for your support and encouragement.  Special thanks to Jason Block for introducing me to the program.  All the best to each of you, Carter

April 5, 2012 8:14 PM HKT

Outdoor Rope

Jumped outside on my deck tonight, weather was warm and it was a full moon.  Good view of Tokyo as well.  I used a heavier outdoor rope with bearings in the handle and I was really surprised by how much better my timing and speed was.  Will keep this up.

Have had a bad cold and took the last 2 nights off, just trying to sleep and get better.  Bummed about going off the program toward the end but have managed to stay healthy all winter till now.  Staying on the diet and will get in an extra workout Saturday.  Good luck everyone....

April 1, 2012 6:02 PM HKT

Day 78

Not much to report.  Eating more carbs has been a bit of an adjustment in terms of feeling very full.  I am getting pretty tired of the lack of any social life to be honest. Those last 2 weeks are proving to be the hardest part for me.  I think I have accomplished most of my physical/nutrition goals and its very tempting to go out for a big night with friends I haven't seen the last 2 months.  

But I won't.  A commitment is a commitment and I'll see it through to the end.  Getting my work physical the 16th and will be curious what all this clean living will mean for my bp and cholesterol.

I did just get Netflix which makes staying in a bit more tolerable hahahahaha....

March 26, 2012 9:15 PM HKT

Day 72

Interestingly I haven't lost any weight for a couple weeks.  Working out and following a strict diet but I seem to have hit a lower limit for now.  Anyway, not a whole lot to report.  Love the weekends when I can split the workouts and rope/8 minutes.  Looking forward to having a drink when this is done....

March 18, 2012 12:59 PM HKT

Day 64

Good group workout this AM that really pushed me.  I've been doing lunges in too slow a manner.  Stuck to very strict time intervals and had a killer leg workout.  Just had some whole grain pasta and a nice sauce with beef and the food coma is setting in.....

March 13, 2012 8:51 PM HKT

Running

Started off the jump rope tonight and just couldn't get it going.... You know what I mean?  My rhythm was off, my quads hurt from the leg work.  No matter how hard I tried all I could think was how much the rope was going to suck.  So I threw on my shoes and a jacket and went for a 25 minute run which was surprisingly easy.  Guess the rope has been doing more for me than I thought.  As I was running, I realized it was the first time in over a year I wasn't running on a treadmill.  It was good to be out in the crisp air.

March 11, 2012 6:03 PM HKT

Day 57

Hello, been a while.  Another busy work week which is frustrating.  Two dinners.  One I ate nothing and left early, the other I counted as my indulgence but just ate veggies and fish.

I bagged my first workout Friday night.  I was just too damn tired from work and dinners on the back of a week in London.  Felt run down.  Fell asleep at 7, woke up at 10.  Went back to sleep till 7am Saturday.  This weekend's workouts were ok.  I could definitely feel the longer leg workouts in my jumprope which was painful.  I split the workouts and jump ropes for the first time this weekend.  AM 8 minute abs (surprisingly easy) and rope.  PM workout.  I enjoy jumping to the time of a song and not counting skips.

Still struggle with planks (30 sec max) and the pull-ups (2 in good form max).  Anyway, tomorrow is another day and a chance to improve.

March 3, 2012 10:24 PM HKT

Honey, I'm Home!

Say hello to my new roommate, the TOWER OF POWER.  I guess when you are single, living in a 3BR apartment with about 5 pieces of furniture you can buy these sorts of things.  Am fired up to use this over the next few weeks. 

Hammered out a nice workout today that I missed flying from Edinburgh to Tokyo Weds/Thurs.  Felt great.  Glad to be done with biz travel till the program ends.  

Working on my workout soundtracks.  Digitalism is great to skip rope to.  I used to dread the rope, now I am starting to enjoy it, although I haven't been able to do much other than the basic hop.

Photos

March 2, 2012 10:39 PM HKT

Day 48

Sorry Team, been traveling like a mofo.  Sunday to London for 2 days then Scotland for one, and then back to Tokyo.  Did ok on the diet and exercise until I hit Edinburgh at 7.30 on a cold Tuesday night.  best I could do was a grilled salmon and steamed broccoli at the hotel restaurant.  I could taste the butter and oil, but what can you do?  Also, good luck getting a boiled egg.  Vegetarian meals on the plane, but still crap food.  So a little discouraged by ring off the plan but done with biz travel till mid April after the program.

Workouts end well all things considered.  Ran one day instead of the rope.  Missed one day of workouts because of travel time and being just plain worn out.  It was a chest workout and will do it tomorrow instead of a day off.  Sorry Patrick - I know this is the ATM thinking you are trying to discourage, but its a major muscle group and I enjoy it.  I also used some dumb bells and the soreness and workout was completely different.  I actually enjoy being sore after a good workout.

Just finishing up a large steamed bowl of veggies, about to have some yogurt and finish season 2 of the The Wire....  Seasons 3-5 are waiting for me and should keep me off the streets for the foreseeable future.

Is anyone else out there really craving wine?  Haven't had a drink for over 40 days.

February 29, 2012 5:24 AM HKT

scotland

February 21, 2012 10:32 PM HKT

Day 38

As I told a friend recently, "not all workouts can be good ones."  Tonight's was the worst in a while.

To start, I violated the diet for the fist time.  Some senior people were in from HK tonight and I had to go to dinner which is probably still going on.  At 8pm I had a large plain salad, and by 9 I was so hungry I ordered a 100gram filet.  I came home at 10, ate an apple and started jumping rope at 10.30.  It was like I'd forgotten it all.  Low energy, struggled to finish sets (I still can't plank for 40 secs in good form!)

Anyway, off to bed soon after fixing tomorrow's food.  Will leave early tomorrow and come home and crush it!

February 18, 2012 9:27 AM HKT

Day 35

I usually don't jump on Saturdays because I walk from Nishiazabu to Sendagaya for a 1 hr swimming class with a coach to work on timing and breathing.  I usually walk home as well.

But I've noticed how much more energy I have in the AM, and decided to bang out 1500 skips after breakfast.  I put on Led Zeppelin IV and as Stairway started I was finishing.  Amazing the progress I have made from not being able to do 25 without tripping - now I am comfortably banging out sets of 250.  I haven't been this fired up abut training since my marathon in B school or my triathlons in undergrad.  I've made a lot of excuses about work not giving me the time to train but that is plain old BS!

A lot of concern about the month two hump, but my enthusiasm for the program is only growing.  Hope its infectious!

February 15, 2012 7:51 PM HKT

Day 32 Workout

Damn that was hard.

After 60 lunges non-stop, I cannot complete the jumps.  I got 13, 10 then 8.  Pullups - well I still suck.  Then the higher reps i the row and davincis worked me to near total exhaustion.  The situps I still cannot complete all reps and planks I can only go for 30 seconds until total muscle "failure".  Observing the very strict limits between sets and higher reps definitely making these workouts more challenging.

On a brighter note the rope work is going well.  Doing sets of 150 or 200 without stopping now to stretch.   I am having the shake pre workout and I have a lot of energy.  Having a big salad after the workout (my 180 grams veggies) and yogurt a little later.  I am still NEVER hungry.....

Overall still loving it.  Feeling positive, clear and on track.

February 12, 2012 1:36 AM HKT

Day 28 - On the road

Flew to SF at midnight Friday for a client event.  Got in my PCP after work and brought food on the plane.  Landed and went to a party for five hours, but didn't drink.  Was fortunate to run into a fellow PCP'er there that finished in December who was very supportive.  People didn't even notice I wasn't drinking after a while to be honest.  I just kept ordering soda waters and lime.

Great workout this AM at the LA Fitness attached to the hotel. Instead of the rope I did a nice run on the treadmill at 2% incline for 3o minutes, including a 5 minute cool down.    Legs as usual, but added some light dumbbells to the lunges (jumps I couldn't finish).  Back I tried an assisted pull-up machine. It got me to stretch out the muscles and I was able to get sets of 4-5 with 40 pounds of assist.  Not ideal, but a start.  After my planks I did some medicine ball work and felt great.  

Flying back to Tokyo tonight and land around 10.30pm Sunday.  Will bang out some rope work when I get home.  Taking Monday off and will be back on plan.  No indulgences other than the nice egg white omlette and spinach for dinner, and a little sugar in my coffee.  Glad to have kept things so on track.

February 8, 2012 10:11 PM HKT

Indulgence?

Just saw the indulgence bit and some thoughts...

I am really enjoying the structure of the diet.  After the first few times seeing friends eat cheeseburgers, the smells and images don't phase me any more;  I enjoy the food I'm putting in my body even more knowing it is healthy for me.  So not sure I really want much else to be frank.  Pizza can wait till April 15th.  In fact I can probably figure out a pcp compliant pizza. I'm more interested in seeing what changes I can make, especially since at day 25 I haven't lost any weight.  I feel lighter and stronger, probably look it as well, but haven't dropped any weight.  I guess siting down and staring at screens for 10 hours a day doesn't make it any easier.

I do enjoy the beers, especially with food.  But after a few weeks off all alcohol, it is amazing how good I feel.  I have so much more energy, stamina and just plain enthusiasm for my work its amazing.  My mood and energy levels are more constant.  I'm actually enjoying the weekends more and feel more positive overall. 

I have a large client function in SF on Friday night and going to try and make it thru the night without a single drink, even as an indulgence.  Will see how I feel.

Does anyone else think the same thing about the indulgence?  Not sure I need/want it.

February 8, 2012 9:40 PM HKT

Day 25

Apologies all, been working late.  By the time I clean my tupperware, cook for dinner and lunch the next day, and then workout, its been late.  Getting run down and have to get these workouts done earlier.  Going to SF for the weekend for business and looking forward to getting in some workouts at the hotel. 

The workout tonight was a good challenge.  the leap exercises were damn difficult.  also Ive been unable after rope and legs to get one good clean pull-up done.  But there's the challenge.

Had a good massage and acupuncture for one hour after work today.  Was a nice way to weak up the routine and do something healthy.  I hope everyone is well. 

February 3, 2012 9:47 PM HKT

Day 20

Have been feeling tired.  I am usually at the office around 630am and have been leaving at the same time.  I usually cook, watch some TV and start my workouts at 9 or so.  Problem is, I can't sleep for 2 hrs after I exercise, which means I haven't had much in the way of sleep this week.

Tonight's workout started off slow - last night's proficiency with the rope had suddenly left me and I struggled to get 900 done in a decent time.  The rest of the workout was invigorating after the lunges and breaking a serious sweat. I enjoy new exercises like the pull down being thrown into the mix.  If you focus on your form, you really can feel it working the muscles in a different way.  Like always, no matter how unmotivated or lethargic I may feel at the start, I always feel better during and after.

A little bored on weekends as most of my social circle was based on drinking, but using the time to read and catch up on some good old american tv.  Enjoy the weekend.

February 2, 2012 9:17 PM HKT

Ouch

PCPers, if this hasn't happened to you yet, make sure it doesn't.  Was in the middle of my standing ovations using a 35lb black resistance band when the door can unlatched and the band and anchor hit me flat across the back at maximum stretch.  Talk about a wake up call!

The skipping starting to get better.  Breaking it into sets of 100-150 and trip 0-3 times per set.  I was feeling good so I did 1000, but couldn't fish mystics tonight for some reason.  I was completely shattered....

This tomato, guacamole, sweet onion, red pepper bruschetta rocks and is the perfect compliment to your morning brown rice or toast.... The diet continues to get easier.

February 1, 2012 9:09 PM HKT

Day 18

The dieting is coming together nicely.  Pretty soon I will be able to teach a class on stir fry.  Its so easy, quick and healthy that I'm surprised I never picked up on it before.  The diet also seems less "extreme" as I branch out and make an effort to try new fruits and vegetables.  I never thought I'd enjoy cooking, but am starting to get the hang of it.  Strangely enough, however, I haven't lost any weight although my blood pressure has come down.  I would have thought cutting out beer I'd lose a few pounds quickly, but that hasn't been the case.

Skipping getting a little better, breaking it into sets of 100 or 150, and can finish some without tripping.  Enjoying the bands and have ones of different resistance setup so that I can burn through the workouts pretty quickly.

January 28, 2012 6:00 PM HKT

Day 14

Sorry for the delay in blogging gang, but have been busy and working late.  Getting the hang of the eating/diet and had a great meal tonight of chicken marinated in fresh squeezed oj, brown rice, and steamed red peppers, broccoli and carrots.  Took all of 10 minutes to make.  

Tomorrow a big day of cooking planning on making a tomato and meat sauce on refrigerating it.  Have been trying to branch out into different fresh fruits and vegetables and so far so good, although cauliflower has to be the most bland vegetable in the world.  Also hitting Nissin in search of some Pita bread to make Corey's sandos for lunch.  so far I've been to three groceries and no luck.

Workouts are going fine although still really struggling with the jump rope. Walked to the Tokyo Gymnasium and back today for my hour long swim lesson/laps and am glad to have a relatively "light" workout day.  Weekends seem pretty long when you aren't drinking and can't sleep past 7am!

Have some business travel and entertainment coming up and trying to think of creating ways to stay pcp compliant, esp around food and alcohol.

January 23, 2012 7:31 PM HKT

Day 9

Good workout although still struggling a bit with the rope.  Still trying to double hop between skips.  I am enjoying the new variety and just got a set of good resistance bands to mix up the load.

Went to the grocery store tonight with an ex pcp-er which was a huge help.  He suggested a nice combination of tomatoes, red onions, peppers, and avocados.  Going to give that a shot. Easy to cut it all up and make a big tupperware container of it.

Also learning that carrots and most tomatoes are pretty dense and let you hit those veggie targets alot easier than general salads.

Also going to start eating a lot of stir fry, without the sauce. I think I can probably cook a dinner and lunch portion at the same time.  One of the biggest adjustments for me has been all the time it takes to cook. 

January 22, 2012 3:53 PM HKT

Veggies - any thoughts?

I think I can safely say this is the only time I have ever had an entire head of broccoli in one sitting.  Anyone else out there doing anything interesting for veggies?

January 22, 2012 3:04 PM HKT

Start of week 2

Today's workout was actually the first time I have felt challenged physically.  The jumprope is still a little tough, so I broke it up into 10 sets of 60, with a 20 second interval between "sets".  I couldn't find a inverse pull-up bar in my house so I used the resistance bands to to the same exercise.  The Davincis were tough with the resistance band I used.  Overall a good workout.

The diet is a bit challenging.  How does one eat 140 grams of veggies for breakfast?  Check out Q&A for Patrick's reply to this question.  There's some good stuff on there. This past week has made me a lot more aware of the impact of what and how I eat has on my body and overall feeling.  I had a half pizza last night before kicking off the new diet and actually felt sick after I ate it.  Looking forward to learning more about the diet.  this was probably the main reason why I decided to join the program.    Enjoy the rest of the weekend all.  

January 18, 2012 8:32 PM HKT

Day 4

Had a humbling 30 minutes in the pool tonight with an instructor trying to work on my timing and breathing.  Decided to come home and do the entire PCP workout after the swim and actually feel great.  Ate some almonds and an orange before the workout for some energy, and now having a half portion of pasta and a salad for dinner.

Feeling a lot better/lighter with the half portions.  Snacking on fruit during the day, so the urge to eat 2-3 large meals during the day isn't as strong as I thought it would be.  Now if I could only figure out how to use the 40k yen rice cooker I bought 2 years ago....

January 17, 2012 8:32 PM HKT

Day 3

Amazing how quickly the jump roping has improved.  Feeling good. A little hungry over the day, but snacking on oranges and drinking a lot of water.

January 15, 2012 7:59 PM HKT

Day 1

This is my first physical challenge I've had in a few years and it feels good to have a goal.  After a health scare two years ago, I gave up going to the gym and have been pretty lax in my approach to fitness and diet ever since.  I'm hoping to learn a sustainable routine, and make some other, positive healthy changes in other areas of my life.  

First workout is done.  Who knew that jumping rope would be so hard!

January 9, 2012 4:56 PM HKT

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