December 13, 2011 7:48 AM HKT

Day 90- Bravo

This has gone v v quick. quick stats update. Weight dropped 13.5kg from 101.8- 88.5kg. chest 41" from 46"., waist 35" from 40"
IQ unchanged although i have learnt the value of diet.

Great experience even if my intensity did drop a little at the end but thank you to Pat and all of your alias's/friends collegues etc for a very well structured program. I know theres another big crew looking to start in Jan. I willl be continuing on laarge aspects of the program as a matter of course.

Thanks to my wife, best bolied aggs in town. Last count I had eaten 426 eggs/egg whites, 12 kgs's of spinnach , 10kgs of cherry tomato's skipped between 150,000 and 160,000 times and tripped 100 (mostly in the first 2 weeks)

Well done to everyone on the program. Clowns and all. Look forward to the next 3 months and beyond.

Merry Xmas happy new year. 
  

December 6, 2011 11:20 AM HKT

Day 83-same issue with iPad . Back soon

What would you like to tell the world?

November 30, 2011 7:18 AM HKT

Day 76- 2 weeks to the offical end but....

So as everybody knows this is not so much the final thrust but more the final lessons to maintaining this lifestyle (or majority pars there of) throughout the rest of your lives. Feedback from everyone i meet is amazing and i'll be honest i have only been running at 80% PCP for a fortnight now but the reality is thats all i can do. The good news is the 80% is sustainable, effective and much less likely to mke me cave into the old routine once i'm let back off the leash as it were. We are all gonna stumble into christmas, all the vices we've left behind straight back at you in spades. I feel very much on the right path though. Snoop doggy d tom should be a giggle for those in HK.

November 24, 2011 10:51 AM HKT

Day 71- Shamone

Here we are, 19 days to go. everything bar the gut looking good. have really adjusted lifestyle to meet PCP and its natural. Yes i have a drink here and there. No I haven;t done the 8 minute abs everyday but its the diet, consistant skipping/cardio and some help from my PT which makes me feel very optimistic that christmas will be noting more than a speed bump.

I have a 2005 suit on and its to big. Nice problem to have. Have almost perfected a 20 minute skip now, crossovers, double jumps , hammertime!! 50 push ups in 1 go?, no problem, still laugh when i see my day 1 pic. WTF was i thinking..

November 18, 2011 1:08 PM HKT

Day 65-Wow is it really 65 days

First the confession. the past 2 weeks have been very patchy indeed , diet not a problem. The odd social bight out...yes a small problem. Exercise? 90% of it getting done. Nut down and drive on for the last 25 days now. It really doesn;t feel like i;m in the program just part of life but then again i am not 100% to the tee on the programm. Weight at 91kgs. Feel great. Looking forward to smashing it for the last 25.

November 10, 2011 5:49 AM HKT

Day 56- 91.8kg. dropping off me like a man possessed

the light does lie but in this case not a good way. tough week with client events. definitely a small set back on having had a few glasses of wine and in the eve had a night of sushi and then some salmon and veg which although not ideal for the fat strip is also not a disaster. have been doing double gym sessions with my PT which has really helped offset the evening activity. Back to normal from tommorrow night so just trying to keep myself out of relative trouble untill then.

Love the way i think about food now. true lifestyle change as collegues chow down on 12" pizzas i miss nothing and actually look forward to my breakfast and lunch,

added day 1 vs yesterday below. who is the guy on the left?

Photos

November 6, 2011 6:11 PM HKT

Day 53-Little wobble

Tough weekend this weekend , slipped a little on exercises today i.e. didn't do any as i went out to celebrate with friends last night which meant yep had a few drinks. Not going to beat myself up though, still happy where i am at and where i am going,

what happened to Rich C?

October 31, 2011 2:04 PM HKT

Day 47-Slight delay...93.8kg down 8kg

Not sure what happened to the tail of last week. Oh yeah had an indulgence day Thurs. Impormptu but none the less enjoyable. mixed up skipping a lot this weekend i.e. did none for 3 days untill this morn BUT did one 2 hour hike (great for those leg exercises), one 8 km run (Knocked 6 mins off my pre-PCP time) and an 80 minute game of football on Friday (scored 1 set up 2) which was a great run out. Did all of the other exercises. I have been 90% compliant to everything we are set thus far so not going to beat myself up.  Feel good. really looking forward to run in. Feels more sustaonable at these weights although looking for another couple of inch's of waist and about 5kg but mind set i know i will be able to keep up a program post the 90 days.

excessive portions such a turn off now. that is of course unless its liquid but even thats been v manageable.

ho hum

October 25, 2011 11:02 AM HKT

Day 41-Tale of two Cities

Not quite the Dickens classic but after feeling pretty dispondent over the weekend and yesterday I managed to step up with a new PB for skipping today, 1500 in 11mins and 45 secs and all very very comfortable. Did 1000 in a hit then knocked th ebalance off double quick time. I think the technique is everything and having found a rythmn today it felt very very comfortable.

I think i might switch to a time based rather than step based counting system to maximise the effect. i could have done 2000 in under 15 mins and been relaxed i think.

Nailed the rest of the exercises bar the abs, my nemisis but after a jog tonight i will attack them as i do every night. My PT who has been tasked with helping me focus on my weakest disciplines also is working them 3-4 times a week as part of an hour workout with Kick boxing and Circuits. I know we should stick only to the plan but the extra workout in the afternoon with a few (50gramms) of carbs really has helped me a) sleep better which in turn makes me feel fresher in the morning and b) gives me an overall workout which compliments the PCP program ultimately I have to listen to my body but whilst it wants to give up ,as Pat rightly highlighted earlier in training, i'm sticking the middle finger up to it and showing it that i'm the boss and not it.

got a busy schedule this week outside of PCP. light 5km run this eve with abs, Kick boxing tom, Kick boxing thurs, and a football team re-union after 5 yrs on friday followed by 2 days of Kite board lessons to get me up to speed on how to avoid killing myself in the Lamma channel. Photo tomm.

Today's song of inspiration is Bryan Adams feat Chicane

"Don't Give It Up"

Don't give it
up
Don't give it up

Don't worry if the sun don't shine
You've seen
it before, you don't need to worry
Every day's an uphill climb, nothing has
changed
Believe me when I tell ya

Don't give it up
Don't give it
up

Don't give up--you know it's true
Gotta do what you wanna do
Oh
yeah
Don't give it up--you don't have to
Gotta do what you wanna do
Oh
yeah

Wallop

Photos

October 24, 2011 9:38 AM HKT

Day 40- Hitting a wall.- 94.7kg down 7

Apols its been a few days off blog, Have been very focussed but friday through the weekend was tough. Sat all exerciese done no prob. Sunday all bar abs. this morning 700 skips and the chest and shoulders although back for more this afternoon. Frustrating, feeling very very tired all of a sudden.i think i need 1) more water 2) more sleep 3) a proper coupel of days rest althogh i Know thats not on the cards.

Happy making it through 40 days mind. and still getting results i want but having a self whipping time for not being able to complete all the exercises in one go probably making it more frustrating than i should.

Prehap's have to accept that on a hugely reduced diet (evenings anyway) and step up in work out there are going to be tough days.,

onwards and upwards and time to man the f' up!!

October 18, 2011 1:34 PM HKT

Day 34- feeling a little rough today...Egg rejection?

Skipping like a boxer now. 1500 skips in 14 1/2 mins and actually really enjoy it. Makes such a difference once your timing is in and the jumps are minimal. Mixing up the steps also keeps it interesting. have progressed to 3 blocks of 500 with 15 sec break for water and sweat mop. 8 min abs tonight, will try twice a day on top of the other exercises.got to have at least a 4 pack!!
Diet definitely slightly boring still BUT PCP first and in a way having very similar meals everyday to achieve peak fitness is a small trade off. Lets face it it helps with consistancy if nothing else.

Anyone participating in Movember?

for the Playa's

http://www.ultramusicfestival.com/

October 17, 2011 10:02 AM HKT

Day 33-Updated the wrong bloody weekly photo.

i guess a lot of us feeling the pinch now.....i think its more the lifestyle change whilst positive in so many ways is great ,when you live in a place like HK where temptation is everywhere in turbo charged spades  focus becomes challenged. The feeling of social leprescy is definitely becoming more relevant as I have not gone out for an evening on the town (bar Sing this friday just gone) since sept 9 and that is tough. Work/ life balance has been heavily skewed to the former which again plays its part in de-motivating

Having said all of this though i am still delighted with the change and feeling i have within. I like eggs thank god because otherwsie evening meals are very bland and anti-social. I get my food served with the dogs. Hoping for a strong week this week.

Miami Music festival is up and running for March for some incentive to get to the promised goal and beyond.

it'd be good if the team could hook up for a dinner once the evening meals are a little more flexible. 

October 13, 2011 4:29 AM HKT

Day 28

Its like i'm 16 again. I haven't been in this good a shape since 2004 and there so much more to come. weight 95.5kg down from 101.5 kg but muscle mass definitely building. feel great and is now routine rather than chore.

Photos

October 12, 2011 6:45 AM HKT

Day 28- 28 DAYS LATER- The Rage has subsided

Congrats Team 1 month done almost a 1/3 of the way there...everyone's doing a great job!

Photos

October 11, 2011 1:05 PM HKT

Day 27-Snap back to reality, Oh there goes gravity

Name this tune- (slightly tweeked for PCP)

His palms are sweaty, knees weak, arms are heavy
There's vomit on his sweater
already, mom's spaghetti
He's nervous, but on the surface he looks calm and
ready to drop squats,
but he keeps on forgettin what Pat wrote down,
the
whole gym goes so loud

2nd day back in office sub 96,5kg now...happy with shape and weight progress. 5am starts tough to exercise but definitely making me feel better early in day. I do seem to be eating a lot of food as per the diet which is good and bad as i guess the exercise dial starts to really heat up but 1/3 of the way throughalmost and feeling strong.

The team are good and doing well which is great. Scared to indulge as my "all or nothing" personality could take a turn for the worse, Skipping ok but going to fast so get worn out every 400. need to pace a little.

other exercises all good, mixing it up  between weights and bands. Not a ton else to add at this point.

First bare knuckle boxing match this Friday . Down at the docks. Be there or be square.

Photos

October 8, 2011 10:38 AM HKT

Day 24-Carpe Diem

Given the evidence i see and feel after 24 days of this project ( and i guess a 2 week vacation has helped) i've woken up this morning thinking about what else can i challenge myself with mentally/physically to break old habits so I've signed up for some Kite boarding lessons for one.I'm aiming to also finally put together a club night with good friend and fellow PCPer Ben H (I know mate we've been saying it for 14 months now) and I always want to sign up for a white collar boxing event or something of that ilk. New challenges fresh mind and perspective.

heading back to work on monday is going to be tough but I actually feel positive about applying the same discipline i am learning from this project into work and try and see the wood from the trees (not easy for many of us working in financial markets at the moment).

Life philosophy over and off for a swim.

October 6, 2011 7:43 AM HKT

Day 22-back to HK

So how was the fortnight overall.... tough. Sorry to say Pat had a glass of wine on my birthday. Just one though, Hardest part by far has been the diet BUT only because of size. I have chicken and fish hanging out of my arse at the moment as been eating nothing else, Breakfasts are no issue but dinner the hardest. No sauces/salt or oils has been easy. If you see the photo below though (not a weekly as thats coming tomorrow) i seem to be building more muscle definition although the mid rift still stubborn, Weight in at 97.9 kg now from start 101.5 kg and feel visably slimmer in rump.l'm glad to be back to add the 100% discipline to the food but I am very happy that spending over 2 weeks on vacation in NZ and Bora Bora and i have achieved results albeit slightly crudely.

I have been using heavy resistance bands which may be a reason for early bulking? My PT is back tomorrow so i might need to tailor my diet more to offset 4 hours a week of Kick boxing training,

Good to be back guys, Onwards forth we go!!

Photos

September 29, 2011 12:22 AM HKT

Day16- happy birthday to me happy birthday to me

What would you like to tell the world?

September 27, 2011 11:40 AM HKT

Day 13- all updates will ciOme at once

What would you like to tell the world?

September 23, 2011 9:37 AM HKT

Day 9-Huka Lodge might corrupt me small. Stay strong stay strong.

Here in Taupo after nice drive down from auckland threw God's country, Problem with where we are staying in New Zealand is that everything is included from start to finish and boy do they like serving food, Its going to be a real test this week, Survived all of the temptations although finding breakfast easier to regulate than other meals. Not having any scales making it tough to work out if i am over eating even though it still feels like i'm on half portions, Exercises a doddle. Have a great view over Huka falls to distract me from the repetitiveness,

Free flowing Pinot Noire...aarrrghhhh

September 22, 2011 10:58 AM HKT

Day 8- Land of the long white cloud

Pitched up in New Zealand this morning having avoided ll the naughty treats that the cathay team try to throw at you. It's going to be a tough 2 weeks as i have no scales for diet and mission number one is to get a new rope because the leather one i'm using takes far to long to do rotations on. generally still feel strong but expecting the work rate to pick up with the weeks. Bring it on. Off to Taupo tomorrow (2nd largest super volcano area in world apparently let's hope the big on holds tight for another 82 days so i can at least see my peak performance!!)

September 21, 2011 11:01 AM HKT

Day 7-And on the seventh day God ended his work which he had made; and he rested on the seventh day from all his work which he had made.

Well have made it past first week with Pat so kindly telling us that now we're really starting. You should tell that to my hamstrings and knees. Skipping becoming easier for sure managing to do the 500 today non-stop (bar the odd catch of the rope on the toe) . i actually missed the push ups etc but i guess 83 more days to "miss them". Still getting slight jet lag feeling of headaches despite drinking litres of water. With the diet turning up today giving some food for thought as it were especially as i'm out for 2 weeks.

Team seem to be excited about the diet. i like the thought of eating as much of the good stuff ultimately once the weight is off as I am a vegetable nut.  Sub a TON yeah baby.

September 20, 2011 4:54 PM HKT

Day 6- Team Cetus aka "The Whales"

Nice, whales. I guess i can't argue with a ton up starting weight and looking at the motley crew i'm with it's probably fair. Busy day at work pushing the blog back a few hours. Felt pumped at 9am after early gym and scrambled egg white on Whole meal but fading late now. i have to suspect the come down from habitual sugar fixes is taking its toll. 8 Lime soda's as a substitue for alcohol not strictly half your usual amount but assuming its ok.

looking forward to the diet, I hope its more than the berries indicated on my blog.

good luck to those exercising this eve.

untill tom

September 19, 2011 8:43 AM HKT

Day 5- Wallop!

A boomtown rats classic springs to mind.
Being blunt yesterday was the first day felt a little hungry but the additional cardio may be playing a factor in that as well as the fact that my 100kg+ trunk has realised that the lack of food is not just a typical 72hour bender. Bashed out 45 mins on an elipitcal before tucking into 3/4 of a small life cafe salad. Early nights seem to be the new way forward. in bed by 9pm. I feel like i'm 12 years old again  minus the Acne but the upside is I woke up at 5 am (hesitantly) to go to the gym and bash out my days PCP workout and some bag work to boot.

Couple of things to help the mind over matter. Definitely avoid BBC lifestyle and Star World with all the masterchef's, hells kitchen  and other cookery programs. Watch lots sport (ex of Darts) . Get familiar with fresh lime sodas and back to the music (nice idea on the PCP CD or Podcast btw) make sure that your target  idol's associated music is the last one on your play list as you get through to the end of your session. I did that today and gave me an extra 10% at the end.

Eqq white omlette for breakie. I get the jist we will be very familiar by day 90.

September 18, 2011 9:00 AM HKT

Day4-Sunday Bloody Sunday

Actually probably a little harsh but on the basis tomm is Monday which means the past 2 days of workouts have been at a leisurely 7.30 whereby tomm we clip back into 5.15 starts, On the plus side off to New Zealand and Bora Bora for couple of weeks (strictly non booze just r+r) which should help with both diet and exercise.

Todays workout definitely generate more burn. Whipped in my intervals at track yesterday as well as Tapas for dinner which is perfect for managing portions. Generally feel like a lot of bloating and puffiness has gone already,Having tried pretty much every  detox known to man, the sensation of slight head ache as a result of the new regime so far but especially I think a lot to do with the 1/2 quantity food and increased water/ reduced sugar(booze) intake. Stomach is not operating at 100% as I think it is still waiting for more to enter before exiting as it were but patience is a virtue!! Might have a bowl of prunes this morning to nudge things along,

Have a great day team

btw

I've been practising all morning!!!

http://www.youtube.com/watch?v=b1cO-JLQpT8&feature=related

Photos

September 17, 2011 10:13 AM HKT

Day3 - First weekend

Never quite made it down for my intervals around the track as work ran on a little longer than it should on a Friday but had a great nights sleep up at 6 and into exercise. Will re-try the intervals later. having seen 85kgs below my feet on the scales in the past so i know that persistance and discipline will yield results. Exercise will curtail  hunger and cravings. 

Inspirational music anyone? Most Deadmau5 tracks. Enemy Crush by Skrip Breaks great for the last 5 mins. Skipping great with LMFAO "Party Rock Anthem". Find the tune and make it yours I think we will all need that pick up later on.

Its great to see so many people I know on this regime, Last one to get a wash board buys the beers on Day 91.

Just went to Wing On in central to Kettler having purchased most equipment from the sports shop in Princes building. Choked up a lung . Theres central premium and then theres princes building premium. You live and learn. 

Off to track now for some sun burn and intervals. 

Photos

September 16, 2011 7:11 AM HKT

Day2

Early start this am. Soldiered through the old regime hangover and went through the exercises for today plus yesterdays as I was not in the right shape to be doing them last night. Feel great now though. The dogs were looking down their noses at me this morning as i crunched my way through 50 sit-upas and leg raises. Actually a good time to reflect on the coming days events.One notch of belt already but based on the 1 day of half portions and a 39" waist theres a lot of excess flex on a day to day basis. I have started to dig out the jeans and t-shirts from the spring/summer 2005 collection ready to be re-introduced to my body. All in good time.

Afternoon update.

Friend of mine sent Me,Neil H and Paul R a 24" Pizza each with the note "Enjoy the next 3 months" . So i had half of it. Just kidding. had a small 360 salad which i tried to stretch out to 8 mouthfuls but unfortunately only last 5. Stomach thinks my throats been cut  it's fighting back with some very strange sounds. Going to go for 12 laps of Sandy Bay tonight.

September 15, 2011 10:57 AM HKT

Day 1

Morning Crew, a little tender this morning as I wave good bye to the
last 12 years of habitual body abuse and look forward to a new
sustainable lifestyle. Have spent 6 years of and onning detox's,diets
crash exercise regimes etc. Hopefully this is gonna be a game changer.
At least my BMI is sub 30. Best of luck to everyone. i feel like we're
all going to get to know each other a little better by the end of it.

Look at that first weekly rig. Christ the camera really doesn't lie.

Photos

September 12, 2011 8:03 AM HKT

Welcome to Your New Blog!