December 14, 2011 2:06 PM CET

Day 91

I could have ended better than I have done. December has a lot of temptation in Brazil (parties, and so on).
I could have been better on the diet without any deviation.
I could have been better in the workout, i had a big flue and a lower back pain that took me almost 12 days of workout.
BUT
My pans are 2 number down.
My bad cholesterol (thanks also to the medicine I have been taking) came from 186 to 59!
One year ago, I was 88kg. Today, not only because of PCP but at least haft of it because of PCP in am 77 - 78 kg
My fancy Tanita body composition scale says in have around 17.5% of fat. I don´t believe in this numbers but 3 months ago it was saying I was 24%.
I did a total check up as I do every year. 2 things were impressing. The cardio part I am much better than last year (and last year I was not that bad).
I had fat in the liver since my last 4 or 5 annual check ups. I don´t have it anymore!!

Even with out all the discipline i have achieve incredible results and I am sure I will continue doing my daily workouts and diets since I want to be even better in December 2012 when I will do my new check up. I will try my best not to use my scale every day, and use my pans and eyes to measure my results. But you know what, when you have great things to get from your scale it worth it!

I am still finishing my workouts since I could not do it due to the check ups and other good excuses, but I consider it done. I´ve done it !!!!
Planing for a strong maintenance mode.

Thanks for all PCP team. I was a great journey that will never end.

December 12, 2011 3:43 PM CET

Day 89

Miss 2 days of workout but will do it this week! Diet is on track.
I will post my final picture on day Thursday. 
Thinking about what would be the next week on. A lot of good options to keep the health level that I have achieved with PCP.

December 6, 2011 5:16 PM CET

Day 83

I am still working on my lower back. I have changed some exercises and cut others, but I am working out everyday very strong. Sunday was the first time I miss a workout without a good reason.
On the diet side, Sunday also was bad since the my Futboll team (soccer) was playing the finals and won. So I had some few caipirinhas with friends. Other than that, everything going on track.  

December 1, 2011 2:45 PM CET

Day 78

Last 12 days! Trying to finish strong even with the lower back problem which is much better now. I am not doing some abs, I am substituting some few exercises for others. I am doing some treadmill everyday.
On the diet side, doing very well. 
  

November 28, 2011 2:57 PM CET

Indulgence and back pain again

I had a great weekend in a hotel located in the mountains. It was a birthday of a good friend. 
I did my workout early in the morning on Saturday, before drive for 3 hours. During the legs up i felt some pain in my lower back again. Haven´t done my workout on Sunday, since the pain was quite strong. 
Unhappy with this situation specially because I was very motivated to finish PCP strong. I will cut some exercises that demand lower back (with talk to Pat) and keep pushing hard until Day 90.
This hotel and the party was perfect for the last indulgence. During the party I had some drinks. Even though it haven´t had that much on the next day I was felling terrible. And I could not do my workout to fell better.
  

November 24, 2011 1:38 PM CET

Day 71

Pretty good week with 100% workouts done, with one "ATM thinking slip" when I could not do the workout in a day and have done it after the real series for that day.
I am running (very slowly, 5.8 Km/h, 120 BPM average) 15 minutes after everyday´s workout normal series and 30 yesterday just to finish well the week. I don´t have the time to split the cardio in two.
The diet has been very very well. Being at hometown makes a lot of difference for PCP in general.  
Will finish strong!

November 21, 2011 3:06 PM CET

Day 68 extra cardio

I have been having some small indulgences in the last few days (holidays) so I added 10 to 20 minutes of treadmill at the end of the abs sets.
Gain 1 kg but I expect to actual lose 2kg until the end of the program doing the diets 100% right since I don´t have any trips scheduled, just some business meals in my home town which is much more manageable. Also being at home will ensure that I do the workout perfectly and the additional 15 minutes cardio will also help.
Let´s see how it goes.

November 19, 2011 4:47 PM CET

Day 66 back from Chile

Another International trip, this time very quick.

Could not stick to the diet but had only healthy foods (fish, fruits,) and a little bit of wine. Did my workout very hard at the hotel and the next day I could feel that I did very well since my shoulders had a (good) pain.
Arrived to late at night yesterday i could not workout. I had a bad flu at the beginning of PCP when I could not do the workout and then a problem in my lower back that took me another week of workout. But yesterday was the first time that I haven´t done the workout because of me (poor planing).
I am very motivated to do it perfect in the next 25 days, lose some more fat and gain some more muscles. But I am very happy already since I think I learnt how to have MUCH healthier vacation, business meals and international trips.
I hope Patrick will give us a "survival/maintenance  kit" at the end of the program.

November 16, 2011 6:04 PM CET

Day 63

Packing for another international trip. Checking workout sheets to see what to take with me.
Will take my weekly picture tomorrow 5:00 AM and probably will upload it Saturday when I will write a post again.

Forgot to mention that I had to buy pans when I was on vacation. The salesman looked at me and said, your number should be 33 or 34. It was 31, two numbers down from one year ago. 

November 14, 2011 1:04 AM CET

Day 61

Happy to be at home and preparing for another international trip (ohh noooo!)
But this time it will be quicker, and the customs in Chile is much easier than in the US ( I hope). So I am planing to take some eggs and I am sure I will find yogurt, vegs and so on.

Since I´ve arrived from my vacation I am working out hard and adding 15 minutes of treadmill. I am not managing to do all sets of all exercises but I am improving. This week I started to like the rope jumping!

This weekend I have visited all supermarkets in the area to search for a 1% fat yogurt but I think they don´t do it here in Brazil. We have 2% and 0,4%.

Very motivated to work hard in the last 30 days of the PCP.

Have a nice week everybody. 

November 11, 2011 1:42 AM CET

Day 58 - back from vacation

After almost 2 weeks of vacation with travelling abroad with whole family (8 people) I can summarize the experience like this: Lot of indulgences but still manage to keep a good PCP level.

First week in Orlando with all the parks, schedules and so on, I could workout only 1 or 2 days, but the parks themselves was a workout since you spend the whole day walking and pushing a twin stroller. In terms of diet, I had a suite so I could have a perfect breakfast, and keep eating apples and eggs during the days. Some damages only during dinner, but not that bad.

Second week in Miami was the opposite. Although I was always choosing healthy foods, and had some apples and eggs (remaining from Orlando), I could not cook and had  big deviation from the diet (still trying to eat each 3 hours, apples, controlling carbs...). On the workout side I did it perfect during this week.

Very happy to be at home, with all my vegs, scales, eggs and workouts. 

Probably I gain some weight and I feel my belly is not as that good as before the trip but I don´t know what happen but I am looking MUCH more stronger.

Tomorrow morning i will take the picture and measure the damage. 

November 7, 2011 4:49 AM CET

Back Soon!

October 27, 2011 4:32 PM CEST

Day 43

11 months ago I reached my life peak (the bad peak) in terms of weight, 88kg.
At the beginning of this year I managed to lose around 5kg, so my weight was 83.x Kg (the official PCP day zero was 82.5 kg).
Today first thing in the morning I took my weekly picture and weighted myself: the very good news is that i lost almost 5 Kg during PCP and 10 Kg since December 2011.
I am very happy with it, not just the weight but the changes in my body.

Now let´s see how I will during a 2 weeks vacations with parents, kids, flights, hotels, and so on. For sure I will do way better than the last trip, but my goal is not to miss a single workout and really work hard to stay as closer as possible of my diet.

Next post in two weeks. Stay strong everybody, this PCP really works!

October 26, 2011 10:08 PM CEST

Day 42

Packing for my vacations, doing the diet (with some deviations, as usual) and catching up the workouts after 5 days off because my lower back problem. 

Tomorrow will be my last post until November 10th when I will back home. I am not taking my notebook to avoid working during my vacation, but I will be with you guys reading your blogs, new diets and workouts (i will take my Ipad).

Very motivated to workout everyday and take a lot of egg-whites and apples to Magic Kingdom :)

October 24, 2011 3:42 PM CEST

Day 40 - compliments

Good weekend, with a good workout session (adapted some exercises not to force my lower back) and the diet went good as well although I had a big party and had some deviations.

During this party a lot of people said I am looking good :)

Preparing for 2 weeks of holiday in Orlando - USA. Planning and thinking a lot how I will be able to keep the diet in this difficult environment. 

For me, one of the biggest take away from PCP is how to survive in the professional trips, vacations and parties. I think I am learning a lot. I am sure I am not the most compliant trainee, but I think I am doing very good.

Have a good week everybody.

October 21, 2011 4:32 PM CEST

Day 37 - slowly back to workout

Just returned from the doctor. I had a swelling in the ligament of the spine. I can resume my workout but cannot do some stuff for 1 additional week.
But I am happy to be back and mire important that nothing severe happened to my spine.


Have a nice weekend everybody!

October 17, 2011 11:04 PM CEST

Day 33 - magnetic resonance imaging

I had a bad weekend.
Went to a hotel in the country side with the kids. Having a lot of fun, doing my workouts so well done, doing the diet very well and happy with the results so far... when, in the last two jumps of  of the floorjump, I felt that something had happened to my lower back.
After 2 hours I hardly could walk, so yesterday when i traveled back to Sao Paulo direct to the Hospital and the doctor asked me to do a this imaging exam (resonance).
So very disappointed with this with another road block in my workout activity. Hope is nothing serious.
Let´s wait for the doctor and see If i can come back very soon with the workouts.

October 13, 2011 10:10 PM CEST

Day 29 - back home

Company meetings are dangerous for PCP, from Saturday night until Thursday morning i was without my kitchen scale and not being able to chose what i wanted to it. On the top of that I had a lot of social dinners with open bar.
Although far away from perfect, I have learnt a lot, eaten much much better than in the past, drank much fewer drinks than in the past, but i had some :(.
But the overall week was good: did the workout everyday, had just one non compliant dinner and had 2 nights with a little of alcohol. This is not 100% compliance but is 2000% better than my last trip 3 months ago.
Now I am back home I will have 2 full weeks until the next international trip.

October 9, 2011 11:44 PM CEST

Day 25 - PCP with international trips

Until yesterday it was quite easy to do everything right in terms of diet. I was at my home town, could buy ingredients and cook.
Yesterday night I took a plane from Sao Paulo to NYC and then to Boston where I am now.
It is impossible to do it 100% right but I figured out that I can do way much better than before. I am not eating like the plan but I eating much healthier and quite close to the plan.
Yesterday I was feeling very well and my scale shown 79.4kg and fat % in the healthy range for the first time since probably 10 years ago.
With some indulgences in the flight (whiskey and a glass of wine) and no veggies in the breakfast today, I am feeling my belly has grown!! Let´s see how it goes this week. 
On the workout side, I am doing everyday (except for the 4 days I got a cold). The new exercises today were tough, specially the floor jumps and V-sit.
I bought a new rope today and that made a huge difference. My old one was to light. 

October 5, 2011 5:11 PM CEST

Back on track

After 4 days without working out due to a big flue, I am back on track with full power catching up the workout level.
The diet is also on track and I am managing to do it right in the restaurants which makes me very happy.
I will  have meetings abroad (Boston, MA). Let´s see how i handle very long flights and eating in a hotel/restaurants/flights all meals for 5 days. This trip will be another important phase of PCP for me, PCP with international travels.

The scale is not showing but my belts are, I am looking thinner and stronger! Go PCP!

October 3, 2011 4:15 PM CEST

Day 19 - 4 days out :(

I got a huge cold and could not work out since day 15, and I am very unhappy with it. My original plan was to do 100% of the workout sessions and like 90% on the diet part. On the other hand, after 14 days doing the workouts 100%, I will be easy to catch up!
On the diet part I have been very good with one or 2 small indulgences.
Even with my downs I feel I am stronger and lost around 2-3 kg
Let´s work hard until the end of week 3 and catch up!!

September 29, 2011 6:11 PM CEST

Day 15

It seems that I have a problem loosing weight. Lost last then 1 kg only! 
But I am much stronger now. My Tanita Scale that measures everything is not showing significant improvement (muscle, fat %...) but I believe in the program and I am waiting for the day that I will proudly post good stats. I hope this will happen soon.

September 26, 2011 5:44 PM CEST

First weekend on real diet

I hardest part of the diet is the time to buy and cook and to manage to finish all food on the plate! It is a lot of food. But I am enjoying a lot cooking good stuff.
I had 2 outside lunches last week and did everything right!
I have one difficult dinner tomorrow but will win the battle!

Lost my firts kg and I am felling stronger and stronger, but the workout yesterday was very difficult since my legs were really tired. But at the end  I did 100% all right.

September 23, 2011 5:22 PM CEST

On track

Now I am on track in terms of diet and continue to be 100% on track in the workouts.
I couldn´t finish breakfast today, it is a lot of food. 
Will have a business lunch today and a dinner on Tuesday, let´s see how will I do to adapt the diet to the restaurant food.
I haven´t lost weight but I feel I am much stronger than 9 days ago.

Have a nice weekend!

September 21, 2011 6:16 PM CEST

Day 7 morning

I took advantage of the first week "free diet" and had some beers, wine, pizzas. In general half of the beverages but ate too much in 2 o 3 meals. Overall my compliance level was 65% on the diet part and 100% on the workout part.
My plan is to be 100% on diet from now on since I will be on vacation with the whole family in 6 weeks and I want to have some indulgencies meals.
I still have today and then will measure the first week stats, which I don´t think has changed a lot, but I am feeling very good.

Photos

September 18, 2011 11:41 PM CEST

Day 3 - legs pain

So far so good.My scores are: Workout 100%, Diet 60%. I think is easier to follow a more specific diet than "eating half". I will try to be at 100% in the diet part in the next 3 day from week 1, but I think I will do much better in the following weeks whatever is the diet plan (I hope I am right!).
Yesterday i had terrible legs pain due to lunges. Today I am much better. Sit ups and abs are more easy since I was doing some of them before PCP. 
I have not been writing a lot because I use an Ipad for home browsing and this systems requires my PC.

September 16, 2011 2:47 AM CEST

Day 1

Day 1 wasn´t that easy as I thought. Jump ropes and push ups are quite difficult. Specially after a red eye flight from Mexico City to São Paulo. Also I don´t think I eat a lot, so eating 50% of it will be tough.
Did the whole work out and ran 10 minutes in the treadmill.