post PCP thoughts: you can DO IT !

a few numbers:

	Week 1	Week 13	Net Loss
Weight:	77 kgs	64.7 kgs	12.3 kgs
Body fat:	21.90%	15.90%	6.00%
Waist:	33-34 inches	30-31 inches	3 inches

a few pics:
day 1:

mid-PCP:

post PCP:

a few final thoughts:
wow, it's finally over! in retrospect, i'm thinking it wasn't all that bad but having said that, PCP definitely required a high degree of commitment and effort. Friday nights were the worst, but more than anything, just missing the social dining aspect was a sacrifice that i'm now happy to be able to get back to.

plainly and humbly put, i feel great: mentally, physically, spiritually.

one feat that is still sinking in for me, is that i've been working out consecutively now for 98 days! the only thing close to that was when i played sports in high school, but even then, it was 5-days or max 6-days of exercise a week. the fact that we've been at it every single day since Aug 1 is just a wonderful accomplishment! i definitely enjoy working out now--to absolutely know that it is something that will never fail you, an act that is full of benefits both mentally and physically, both short term (endorphine highs, baby!) and long term. of course like everyone else, it's sometimes difficult on a cold morning or when the schedule is busy, to actually get yourself out there. but this is made so much easier by knowing, trusting and focusing on the immediate benefits that will result from the workout.

on the dieting front, i won't be able to eat out in the same way going forward: this first week of post PCP has been some revealing already. my PCP tunnel vision is still wearing off, but i still don't think i'll be able to just pick up a bag of chips, or order a dessert in the same way, ever again. don't get me wrong, i will do it, but def. not as frequently as before and always with a moment of consideration first.

as many PCPers have echoed, my initial reasons for the program were vanity-related (yes, i wanted the six pack, for once in my life!).  i love the fact that the man boobs are gone, and that i actually have back muscles, and that there are core ab muscles that actually flex when i try now.

however, the past 90 days have meant so much more. PCP is one of the best things i've done for myself, ever. yes, the body feels great: without intentionally trying, my posture is better. and in terms of activities, i already feel much more agile and able: from surfing and hiking recently to snowboarding and rock climbing coming up. being 12 kgs lighter and much stronger in the core can only have positive effects.

what i hadn't expected though, was the positive contributions it's made to me in terms of attitude and confidence, and the realization of such a high correlation between physical health and mental health. the most important aspects of PCP for me have been the education and empowerment--how much you learn and grow during the 90 days, and how that feeds into so many positive features of your life.

plainly put, if you are even thinking about it, my advice: just do it! your only regret, like mine, is that you didn't do this for yourself sooner.

a big thanks to both Patrick and Chen, for their patience, guidance and support—the pace of the program is well thought out and much credit to you both for helping us to break poor habits and to build new life-changing, impactful ones to move forward. it’s also been great sharing the PCP experiences through reading and writing the blogs. and finally, thanks esp. to the many friends, family and fellow PCPers who’ve shared and supported me throughout the past 3 months.

it’s been a great ride, and thank you for the new beginning…

Day 90: yatto!! otsukare sama!

CONGRATS to fellow PCPers; we did it--day 90 at long last!!

fellow PCPer Don and i met up in Victoria Park for today's last set of exercises. after his recent bout with a nasty cold, as well as 3 days in Munich for Okctoberfest, he came prepared with a new rather industrial looking rope, as well as new ipod portable speakers for the workout:

i really enjoyed Patrick sensei's last workout assignment for us. for day 90's exercises then, i made a combination of the day 13 list, but substituted the rowing with pull-ups and the sit-ups with kung-fu sit-ups. i anticipated getting done quickly, but didn't think it would be all over in 35 mins, and feel THAT "easy."

counting skips was nostalgic, but over before i could barely break a sweat. then, i was able to do 3x5 pull-ups all without any resistance band or other help!  before i could barely do 2 before getting failed out. i also plowed through the ensuing 3 sets of each exercise after that (chest, triceps, etc) and just felt so strong and accomplished!  finally, i was able to actually get my legs above 45degree on the kung-fu situps too, which i had all be given up on earlier. OK, my knees were bent, but still, i got all 3 sets done!  overall, just very satisfying work-out day :)

after taking some pics, got cleaned up and then a couple of friends and i took the train up to Guangzhou. met up with my dad there and enjoyed my first post PCP meal, in style--none other than the food, ingredients and cooking of my family's roots, native Canton!  (and yes, after dinner, i did get giddy-tipsy over 1/8 of a pint of beer and a vodka soda!)

will post final thoughts and a few comparison pics in my last entry soon to follow...
CONGRATS again everyone--well done, great job, cheers

Day 89: Focus on your training, Daniel-san

"Use focus. Your best karate still inside. Now time let out!"

exhausted after today's extra super sets. what a great feeling of failure throughout the body tho~  back in HK so at least the weather was nice and cool, rather perfect for the long workout. also, had the high pull-up bars and chest bars as needed.

still really am not satisfied with how quickly i get to failures on chest dips, but will continue pushing. for those that are interested, as Patrick about MOVING planks, if you want to hit failure faster :)

averaged about 4-5 hours a sleep the past 10 days in Tokyo so ready to hit the sack early, catch up on some slumber and wake up... to DAY 90 !

Day 88 - last day in Tokyo

i had pretty much stayed put in HK during the first 10 weeks of the program. but, the past 10 days since having come to Tokyo have been very challenging. i now totally understand how a relocation or even a trip can be disruptive for PCP.

had to find new places to work out, at odd times, and also fit in new cooking and food prep times, in new places--ARGH!!  not what i wanted for last 10 days of program, but i suppose as far as timing goes, better to have happened at the end. another positive point was to know that even though i didn't stay as true to the diet as i had previously done--i didn't get double skips or 8 mins abs like before--i was still able to stay strong, and still get the exercises done. only thing i really missed was the 8 hours per night of sleep. not sure how to combat that, or if you can get it back really.

another plus was that mental health was stayed strong--rather than feeling sense of guilt for not getting the full PCP commitment i had before, i focused more on the great feeling i got from the workouts, and also just let the slight diet slippages go as they may. perhaps a sign that i am coming out of PCP tunnel vision as we draw to the close.

Day 87: super tired, but good failing...

as Patrick mentioned yesterday during our session:
for true fails, "failing fast is always good"

finally managed to fit in my exercises first thing this AM again--first time i've done so since coming to Tokyo last week.  after abt 1.5 days of what felt like an indian summer, it turned cold quite suddenly today, along with a rather fierce chill wind blowing.

lots of failures and am extremely tired now at day end...  only 3 more to go!  giddy-up!

Day 86: Mr. Miyagi, in da house!

Note: had trouble uploading pics in Tokyo so only now getting to posting properly the blogs I had written from past 3 days.

------
welcome to SUPER SETS!  as you can see from the pic, i had a friend helping me out for today's exhaustive but great, burning exercises:

yes, indeed--none other than Patrick sensei himself!  boy, is it re-charging and motivating doing exercises with someone else. of course, thankfully, PCP teaches us that it's not needed, but still, it was a nice change. P-diddy sensei did the list of exercises together with me, and we held the last rep on each set for 2 seconds longer--what a difference it makes for a strong burn!  also found out i've been doing my standing ovations wrong  this whole time (doh!), by not opening the palms and bringing them together. AND that my jumprope has been way too long, in fact.

but overall, considered it a great opportunity to work directly with the master!  enjoyed most seeing in person  how genuinely caring, enthusiastic and committed he is to getting us to our peak conditions! and was also nice to hear about all the upcoming developments to the program in 2012.  thanks again Patrick for making the time!

ps--also got a chance to meet Patrick's lovely (and 8 months pregnant!) wife, and they showed me a nice, cozy cafe in Yokohama with the best coffee and baristas in town:

Day 85: how abt this for an ab exercise?

finally managed to get in a double session of skips in today, which i hadn't been able to do the past week since getting to Tokyo.

Mr. Miyagi asked us to find some new ab exercises to keep the body from switching to auto-pilot and keep the muscles working hard instead of getting used to the same routine there. i had previously been feeling proud of my 8 min abs mastery until watching the Pac Man's 10 mins here.  my fave are the rotating ones he does, at around the 2:45 mark in the clip.

these ones here are also incredible--i can't believe how still he keeps his body except for the legs! that is def some killer motivation for us~