Day Ninety

All done.  WOOOHOOO!

I had my first glass of red wine in three months tonight.  At a sayonara party at work for moving offices.

Came back and had my first piece of dark choclate with a coffee at home in three months.  Both tasted great, but nothing as good as having killed that muffin top.

Have to say, I feel lighter, have a real true six pack, and am psyched for my next big event, Ironman Korea in Jeju in July.  I am really looking forward to running and cycling with 10k less to carry around the track.

I want to say a huge thanks to Patrick.  He has been a great mentor through-out the course.  His constant encouragement and education have helped me not only get through the program, but understand what the real value of the program is - not just shedding a few kilos, but really getting to know how your body, diet and exercise tie together.

Also want to say a huge thanks to my fellow PCPers, you were a great source of support.  I include all the Old Boy PCPers in that as well, who got the party started and encouraged us all to join.  I really hope that everyone else got as much out of it as I did, right now I feel awesome - but that could just be the sugar high from the dark chocolate talking now.

Now we just need to keep it that way .....

Day Eighty Eight

88.8k and holding.  Diet ok, supersets ok. Two days to go.  Woohooo!

Day Eighty Six

All good!  Finally made it down to Patrick's studio for the first of the superset exercises, and my final (probably) shots and stats.  I like these supersets, time efficient and a nice even burn, little like being cooked rotisserie style.

My numbers have continued to come down, except for muscle mass - which is up 3% or so (its been a while since I measured though).  More importantly, you can see the results.  I can remember being told when I was on the dragon boat rowing team - there is only one test of fitness, and that is how good you look with your shirt off :-)  Shallow, but true!

What was even better to me is that I hopped on my scale this morning and it finally read 88.9k.  I have been hovering at 89.0k since Kota Kinabalu.  Of course, I am going to bump up past 89.0k again, when I have my smoothie for breakfast in about 35 min time, but right now, as I write this blog, I am in 88k land.  Which is territory I have not been in since I was 33 years old - wooooohoooooo!

Time for some early morning sets and then munchies - 4 more days everyone.

Day Eight Two

The final, final stretch - woohoo!

Been a busy few days back at work, as I was off for four days last week. Diet all ok, but the skip rope takes a long time. Can't fit it and the work out in during lunch-time, so have been doing as much jumping as I can in the morning and just focussing on the upper body.

Beautiful day today, so am planning on meeting James at lunch-time and heading down to the park - getting in my pull-ups (now at max of 15 before failure) and a 7k run through the cherry blossoms.

Have not checked my numbers in a few weeks, will be curious to come down this Sunday and find out what the final results are.

Day Seventy Nine

Back off road and weight still holding at 89.5. Going to push the last 11 days to get through to the 88 mark.

That said, I am pretty happy with change in body composition. Muffin top pretty much all gone, very little subcutaneous on the lower abs. Photo below as evidence

Was able to maintain PCP diet pretty well. Most places were buffet and did have a veggie section (see typical sample below)

Though the huts at Kota Kinabalu were not exactly PCP friendly work-out wise (pretty cramped and -5C cold outside). Did do a few dips between the bunk beds. However, figure I burnt a bunch of calories hiking up and down. Back into the swing for my last week and a bit of PCP. Pleased with progress - particularly on abs.

Onwards and downwards (weight wise) for the last push.

Best to all the other PCPers out there.

Day Seventy Two

89.6 killos Wooohooo!

Right calf a little sore from running Wilson trail (going to be interesting climbing KK) so I did a light jog along the harbor-front, rather than jump rope.

Abs are in good shape. Muscles in lower back (spino scapula, rhomboids) still too weak to support Lats on pull downs. Can get a max of 12 reps from a dead man hang position - Aiming for 20!

Interested to check my stats and body comp when I get back to Tokes.

Day Seventy One

Back on track with training and diet.

I was very proud of going to HK Sevens - which are famous for the amount of beer that gets drunk, and sticking only to water and the salad bar - and still had a great time.

Got my work-outs in for Friday and today. Also run Stage 1 of the Wilson Trail this morning in addition to the legs, which was tough - but absolutely gorgeous. Trail running in HK is one of the little known secrets of this place. Twenty minutes out of Central and your running through bamboo forest over ridges with great views out to the sea.

Also, hit my lowest weight so far 90.1 kg - just a little bit more to push into the 80s - wooohooo!

Stay safe and stay strong!