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Hey All,

So I have been away from the blog for a while. Apologies for that.  Work has slightly taken over in the last few weeks and some other parts of life seem to have come to the forefront and taken over.  It's been a strange last part of the PCP and I definitely hold my hands up to not getting the most out of the last push to the end.

That said, I take some comfort in the fact that my body has never been in better shape and my diet is still going strong.

Will I achieve the 'ultimate' body by day 90.  No, and that is entirely my fault. Am I in the best shape I have been in for years and years. Absolutely.  My tummy has pretty much gone and my shoulders are wider than my hips.  I can now play 4 hours of tennis and not get too tired and my energy levels are higher than they are usually.

I think the most important thing for me as we close in on the last couple days is that I've gone 90 days without alcohol, chocolate, pizza's and ice cream......and even at this point I am not desiring them.  Mainstreaming this diet programme into my life doesn't seem so daunting anymore, and I am going to continue with the exercises. All in all, I feel I have a good foundation to continue moving past day 90 with.

I'm not sure how good people have been with being regimented with the programme but I am so mightily impressed from the blogs I have read about people's commitment.

As I start to reflect on this programme, a number of things are becoming clear.  I am more focused at work and in life than I have usually been.  I am surprised by my will power.  I've enjoyed the structure this programme has given my life.  Friends and colleagues comments have been inspiring and have helped me to get out the skipping rope when it was the last thing  I wanted to do.

Maybe every year, I should be repeating this programme......

Day 1-45: A+, Day 45-60: F-, Day 60-90: Back to A+

Ok, so the first 45 days were fantastically driven and with great adherence to the diet and the exercise.  Day 45-60 has been plagued by one bout of the flu, one bout of food poisoning and ridiculous working hours. I really feel the last two weeks have been a real failure.  I've maintained as many days of exercise as possible, but I have missed about 9 out of 15 days due to sickness.  And for four of those days I could not keep any food or water down, so I sadly feel I have lost a lot of the benefits gained since the start of this programme.

I also feel I have lost a lot of muscle over the last two weeks so I am now very committed to make the most of this last month.  I wander if doing two sets of exercises will fast track my progress??  Needless to say I have some big work ahead of me to make sure I get to a better place by Day 90.  I will post a new post-sick pic later this evening.

I have also decided I am going to keep on with the exercises after 90 days and maintain the diet.  Keen to keep the momentum of progress going.

Ok, I feel slightly less guilty for the failures now.  Off to exercise now.

A to I to V....and dreaded food poisoning

Ok, so this has been a very crazy few weeks. After missing out on a few days of exercising due to the flu, I then went to the Help for Heroes Rugby match at Twickenham with mates and ended up getting food poisoning from a steak sandwich (no bun of course).  Needless to say, I have been housebound since Saturday evening and hoping to get back to exercises tomorrow. The good news is I have lost lots of weight, but the bad news is I am also afraid I have lost some muscle too.  Is that likely??

I am hoping the remainder of the programme is disaster free.  Fingers crossed.

A friend made a comment to me the other day.  He said my body has gone from 'A' shape to 'I' shape. Clearly what he meant was now my waist is no longer wider than my shoulders and that my shoulders are starting to look wider than my hips.  This is all a good thing.  I am hoping the 'I' will turn to a 'V' over the remaining weeks.  I figure as long as I stick to the programme and diet the next 40 days will see this happen.  That is, of course, when I can start to keep food down again.  Its been water and bananas only for four days now. Not fun.

My only other comment is that my suits and shirts look absolutely ridiculous on me. I will need to check my waist, but I think I have lost about 3 inches.  My trousers are swimmingly large on me and if it wasn't for my belt, they would not stay up. A new wardrobe at the end of the 90 days are a foregone conclusion.  It's shocking how much  I have lost over the last three to four weeks.  Here is hoping the muscle now starts to build up and kick on through.

Long weekend is here

Well the long weekend is here.......finally.  It's been another crazy week at work and balancing the work load and the exercise has been a bit of a struggle.  I  had to work yesterday and so hoping to find some more dedicated PCP time over the next few days.

The great news is the weather in London has been amazing so I am enjoying doing as many of the exercises outside as I can.

I'm amazed at some of the blogs people are writing.  Clearly there are some excellent writers in the group.  I've realised I'm of the 'short and sweet' ilk when it comes to blogging. Haha!

I do have to say I am glad the skipping is now by time rather than by counting.  Ok, well off to do the day's exercises.

We are in the lead.......

It hit me today, with the graduation (is that the right word) of the previous group, we are now leading the pack for the new PCP'ers.  The baton has passed and it just goes to show how well we are doing in getting through the programme.

It's nice to see their energy and enthusiasm on Day 3.  That seems so long ago now, and I have a slight twinge of regret that we are now in the last half of this programme.  I have come to really enjoy the structure and stability it gives us.  Its diametrically opposed to my work life - and I'm already thinking about continuing on with the exercises post day 90.

Today was my second double PCP work-out.  I'm going to try and do 9 workouts a week until the end.  My gut is being incredibly stubborn, and I'm gonna have to crank it up I reckon.

My diet wasn't the best this week.  I just didn't have time to shop with work being out-of-control.  I went to Sainsbury's today and did a big shop so this week will be more stringent.

Pics today

Hey All,

Ok, so pics are just getting put up in a few minutes..  I think I am starting to notice some differences.  I am now four holes up on the belt and my clothes are so baggy around the waist now.  I go into the office and my relatively tight shirts are just falling off me.  Patrick's comments are right on.....shopping will have to wait another 40 days.

So, the bicycles.  Is this killing everyone else?  I can barely stand at the end.  The planks do the same to me.  I won't even begin to discuss the one pull up maximum. Lol.  Everything else I cannot get enough off.  And I am LOVING not having to count to 1400 for jump rope.  Utter bliss!!

Ok, gonna leave it there and go and comment on some of the blogs.

I'm back

And just in time for day 45 - the half way mark.  First day of going full out on all the exercises following a crazy bout of the flu - and four days of inactivity.  I'm thinking it was similar to a mini-vacation and now its fifth gear for  the second half.

So here are some of the cool things I have noticed after 45 days of a great diet and exercise.

1. My belt is three holes in from when I started
2. I can get through my 75 minute tennis lesson without gasping for air at the end.
3. My tight shirts are now getting baggy - big shopping trip is the reward for that
4. I feel taller - I don't know why, but I definitely do.  I think my posture has improved - maybe that's it
5. I sleep so much better - although that might be from exhaustion
6. I am way more focused and productive at work
7. I'm looking forward to mowing the lawn without my shirt on - :)
8. I'm surprised by will power. Not one drop of alcohol or a one spoon on Haagan Das ice cream in 45 days.
9. My friends are brilliantly supportive.
10. I still hate planks, but I know its working.

So, I have decided my congratulation present to myself will be climbing Toubkal Summit in Morocco in early June.  Gotta love life!!!!

Ricky - you are still the guru :)

Ok, so made it through the work day.  Had to pop strepsils one after the other, so this is my last official day on the sick list.  Tomorrow I come back with a vengeance.  I am really disappointed with myself for being down and out for so many days.  It has felt like a mini-break and I am now more and more committed to getting the most out of the second half of the progamme.

Thanks for all the supportive comments everyone.  I'll become a comment-master from here on in.  Definitely boosted my spirits.

Day 3 - still sick

Ok, so crashed out on couch under my duvet again.  Let's just say I'm likely gonna lose some weight but more from not eating than as a result of exercise.  I don't do sick well and I am bored out of my mind. Drinking lots of tea and hoping I am be back on form tomorrow.  I think I am going to follow Ricky's method and do double trainings to catch up after losing another day.  That guy is a trooper!!!

This PCP'er is not happy.

Sick Day 2

No exercises today.  And very little food.  Under my duvet on the couch nursing a  very sore throat and nausea.  Pre PCP, I would have used ice cream to soothe my throat.  Things you really miss when you are feeling poorly.

Here's hoping I return to form tomorrow.

Sick :(

Hmm, so maybe it was three nights in a row of not finishing my exercises before midnight and still getting up at 6 for work, but I'm officially not doing exercises today.  Throat is very sore and struggling as it is.  Figure a good nights sleep will hopefully put me right.

Back tomorrow PCP'ers.

It's an addiction now

Ok, I am loving the new exercises.  Creep. Floor jumps.  Elevated tricep dips.  These are great exercises. And the plank.  Its all I can do to make it through the fourth set.  I think this week I have really started to notice changes in my upper body.  It's getting exciting. And having great weather in London is just an added bonus.  Could life be much better??

I was noticing my calves this evening.  I have always thought they were the worst part of my body.  Now I'm thinking they are moving close to the top of the list.  I'll take a picture tomorrow and post them.  Slightly vain, but hey, you have to celebrate the small successes.

I loved Patrick's suggestion of doing the jump ropes in the morning.  I might give it a try but that's a significant amount of body co-ordination so early in the morning.  I foresee myself saying "forget it" and heading back to hide under my duvet.

It's another night of finishing after midnight so its into bed for me.  I'm looking forward to reading some blogs on the weekend.  They are inspiring reads.

Day 37

Ok, so did my 1400 skips without too much pain in the shins.  Bring it on I say.... the boy is back on form.  Not too much to report tonight.  Its midnight after a long day in the office so its bed time for me.  I'll write more tomorrow.

Oh one more thing, pistol squats followed by the creep.......had to drag myself in from the garden, I could barely walk. Too funny.

Good night PCP'ers.

Injury day :(

Well my shins are totally done for the day. I got up to 230skips and just had to stop.  I think I might switch to swimming on some days to take the strain off my body from skipping.  And can I just say my legs were still screaming this morning.  Holy smokes, no pain, no gain.

Ok, short post today. I am going to read some of the amazing blogs I have not had the time to read for a while.

:)    

8 minute abs

Ok, so photo cable found and new pics up on flickr. Had a lovely weekend in Poole visiting a friends new home and now back in London and completed my exercises for the day.  I've also made the conscious effort to reduce my hours at work and my mantra for the remainder of this year is all about work-life balance.   Maybe I'll even have time to sort out a personal life.  Hmm, an ambitious part of the PCP plan, well maybe a nice unexpected result of it.

So, I think its time I kick it in to high gear.  Legs are looking good, but still fighting that slight gut still. Its definitely smaller than it was four weeks ago, but I'm guessing the last bit of flab will be the most stubborn.  So I've decided to do the 8 min abs twice a day in addition to the regular daily work out.  

I've also enjoyed reading other people's blogs.  It has definitely motivated me and refocused me. Thanks for that. I realised I was probably getting a little lazy with the exercises and so will focus on getting that burn every time.
 
I woke up yesterday morning and skipped very early just as the sun was rising.  The damp London air and the freshness of the morning were truly inspiring.  The stillness was breathtaking.  I am now seriously considering to starting my day with exercises rather than doing at the end.  I remember having a personal trainer a few years ago who told me to start the day doing something for yourself, because the rest of the day is often about meeting other's needs.  That seemed great advice then and still does.

Its kicking off

Ok, so in usual Phil fashion, I've lost the cable that links my camera to my laptop, so picture of this week taken and hopefully it'll be up in the next day or so.

The work-outs are getting more intense and time intensive.  All the skipping and endless lunges are making my legs pretty muscular, more so than they have been in a very long time, maybe ever.  I am hoping the same happens to the upper body.  I'm secretly hoping the skipping becomes less of the programme but I doubt that is the case. 1300 is a whopping amount.

I think my body has now finally adapted to the food regime and I can't say I have any serious cravings any more.  That's pretty impressive given the folk in my office have a table dedicated to cookies and cakes and pop.  Luckily they all know about my diet so even if I wanted to cheat, I couldn't get away with it.

I think I need to weigh myself, I'm losing weight up a storm,  I'm almost three belt loops up now.

Ok, this boy is off to bed.

P :)

Day 27

Almost four weeks down.  I have to admit I snuck some bad food today.  I think I will repeat today's exercise tomorrow on top of the jump ropes tomorrow.  The good news is I felt physically not very well after eating it.  So, that will now keep me on the straight and narrow for the narrow for the next 63 days.  Maybe my body is also at a point of rejecting bad food, which must mean I am well on my way to being healthier from the inside.

Just a short (and honest) blog today.

Happy day 27 everyone.

  

Guilt - well only a little

So I missed a day of exercise.  I had intended to do them last night after work but I ended up going out with friends and dancing the night away until 4am.   I decided that after 4 very stressful weeks at work, the release of dancing the night away - bottle of water only in hand - was the perfect mental work-out that I really needed. And all those hours on the dance floor had to more than make up for the 1100 jump ropes at least.

I did get up and do today's already, so feeling quite proud of that.

And my success of the PCP programme so far: I have moved up two holes on my belt already.  Yahoo!!

  

BORED...............

This must be some sort of meditative programme.  1050 jumps and by the time I get to about 800 I am in a complete daze.  My shins are still killing me and I really notice it every morning as I walk to work.   And 17 x 4 sets of lunges per leg with no rest in between is really just another way of doing 136 lunges in a row.  It burns by the time I get to about 80.  Ok Phil, stop bitching and just get yourself through it.

I'm glad the exercises are starting to change.  I'm still motivated, but getting bored somewhat by the daily repetition (see earlier comment about meditation).

That's all I have for today.  I finished my exercises at 11:40 so happy to have finished this side of midnight.

Px

Day 20 something

Hey All,

So its 12:01, just past midnight and I have just finished my exercises for today.  I have now decided I am, by circumstance, a late night work-out boy.  Work continues to be incredibly busy and it's usually very late by the time I get my meals ready for the next day and climb into bed.  I think the next 68 days will be a complete daze, which is slightly a shame as I'd like to have more time to enjoy this process.

How are people doing with injuries? I ask because the 1050 jumps are wreaking havoc on my shins.  I looked ahead and saw at about day 28 we have to do 1300 jumps. Thankfully I work for the NHS so access to emergency care is quite easy. I might get some nice drugs to dull the pain.

OK, that is it. My pillow calls.

Sunday so good

Ah, Sunday, the last bastion of peace before the craziness of the week sets in.  Highlight of today, I skipped 1050 jumps.  I got to 900 and said I'd go til I got caught up in the rope.  I hadn't expected to make it so far, but was pretty impressed.  My chins are killing me.  Is anyone else finding that?  I might start swapping jump rope for a swim once a week just for a bit of a break.

I really enjoyed reading Patrick's e-mail the other day about how your body and mind changes a few weeks in to   this programme.  Cheers for that, P.  I could relate to the BM and the balanced outlook on the world. I also have found I am generally tired all the time.  Case in point, a two hour nap this afternoon.

Today was another major shopping trip. I was laughing to myself.  24 aisles at my local Sainsbury's and I can only shop in five of them with the PCP diet.  If that doesn't give you an idea of how much crap is sold in supermarkets that isn't that good for out bodies, then I don't know what does.

On the food front, I'm following Patrick's method and only doing fish.  I know we are only on day 20, but can anyone give me some imaginative ideas for carbs please.  I have done whole wheat pasta three times a day every day now and so looking for something different. What is everyone else eating?

I think I am starting to see some changes to my body, but still need to do some way to lose the gut. 70 days to go, it's gotta disappear by the end of it surely :).

Had dinner with mates on Friday night and then headed out on the town.  6 bottled waters later and didn't even want any alcohol.  I'm surprised at how little I miss alcohol.  I wish the same could be said for Haagen-Daas Ice Cream.....at least it's far from my mind as I don't go down that aisle anymore.

Ok, time for bed here PCP'ers! Keep it up everyone!!


  

Free breakfast going on tube

So my day started at 5:30am with my breakfast and lunch nicely packed into my tupperware containers.  As usual, I eat my breakfast on the tube heading to work. It wasn't until I got off the first tube that I realised I left my food on the seat and it was making its along the London Underground solo.  I can only hope that someone picked it up and had a very healthy meal.

I then amended my lunch as best as I could so it now became my breakfast leaving me the (I thought) relatively simple task of getting a healthy lunch in Central London.  So here is the revelation of the week: It is really difficult to find a place to eat in London that serves food that even comes close to the PCP diet. Or maybe I am just not that inventive.  I ended up having sashimi and some assorted veggies.

Well its now 11:30.  I have just finished my dinner and work-out and its time for bed.  Sorry Patrick, I am failing horribly on the 8 hours of sleep.  I'm soooo gonna make up for it this weekend

Happy Day 17 everyone!!

P  

Jones'-ing and swings

Two testing events today. A Green and Black's Organic Chocolate bar on my colleagues desk and a guy eating a burger on the tube on the way home.  The chocolate was the harder of the two, but seeing some of the pics of the PCP'ers in the programme ahead of us is motivation enough.  

Ok, so has anyone else got a bit grumpy lately?  I'm usually a pretty happy laid back guy, but the last few days everything is starting to really piss me off.  Is it my body reacting to not having sugar and processed food?  Writing blunt e-mails at work, snappy with colleagues and don't even get me started on the tube journeys into work.  I'm hoping this passes quickly or I need a way to vent.  I've also noticed  I am more tired than usual. Especially in the middle of the afternoon.  Anybody else?

Alright, bed calls..........  

Long day done

14 hours in the office.  Home at 10.  Workout done by 11.  Dinner for tonight cooked, and breakfast and lunch already packed for tomorrow.  Efficient, but sustainable?  75 days will tell.  And took a photo of my meals, and (reluctantly) took this weeks photo of my body.  Ok, so I'm slightly impressed by my ability to multi-task all that.  

So not much to say today.  Is anyone else worried that they are losing too much weight?  Even with all this food, I still seem to be dropping weight.  My brother and a few people at work have noticed that my face is getting thinner.  I lose weight quite easily so think I might ask Patrick to re-evaluate my food intake.

I feel really bad that I haven't found much time to read other people's blogs.   I think my new goal will be to read two a night.  I feel being more involved in the on-line part of this will keep me going - especially when we hit day 45 and I 'll no doubt be considering setting my jump rope on fire.

Ok, off to upload my body shot, and then off to bed. 5:30 am comes early.

Happy day 15 PCP'ers.

Phil

Day 13

Sunday mornings are no longer about reading the newspapers in bed.  They have been replaced with my jump rope.  The jump rope is wierdly becoming an additional appendage.  Thankfully I am enjoying its company and was able to get to 700 skips today and only got my feet tangled in the rope 4 times. That is some progress from the early days.

I have also bought a very snazzy new electronic weigh scale.  I decided it was time to invest in a proper one.  It's a great 'sleek' addition to my kitchen.  

So I am having a past PCP'er over for dinner tonight - my mate Nick - who was the one that got me onto this programme.  I figure a saltless, sauceless tasteless dinner is a great way to repay him,  Hat's off to him actually, Day 13 and I'm not cursing him yet.  It did make me realise that I will have to put a moratorium on dinner parties for a while though.  If I served what I am eating now, there'd be some pretty disgruntled friends around the table.    I have been promised a champagne brunch on Day 91 after completing though (Sorry Patrick).

Ok, back to doing office stuff.....on a sunday night at 10pm no less. Work/life balance, where are you??  

Food shop galore

Massive revelation of the week has to be this:  Buying healthy food is so much cheaper than buying processed crap!!  Or maybe its that I'm buying the right portions rather than just eating lots of poor nutrients.  Either way, I felt extremely contented at the supermarket as I walked around proud of what was no longer in my shopping cart.

Ok, so it wouldn't be an understatement to say I am feeling a little stressed.  Works seems to have gone into overdrive and I'm struggling to keep up with workloads, food prep and getting my exercises done.  My neighbours must think I am mad skipping at 11:30 at night in the garden.  I read Patrick's email about the importance of rest.  8 hours!!!! I had to laugh.  Maybe on Sunday mornings, but if I get 7 hours through the week I am lucky and that's before I was doing all my exercises.  It made me think that sitting at a desk for most of the day might be equivalent to the missed hours of sleep.  Somehow, I am certain this is not the case.

One of the things I was hoping to get from this programme (other than a totally hot bod!!!) was the ability to deal with stress much better.  I know there is a proven link between exercise and stress reduction.   If I'm honest, this first week of eating properly has been pretty intense.  I'm looking forward to getting into a routine with it, but assume it'll take a few weeks before it gets completely embedded.

Happy Day 12 PCP'ers!

 

Day 10

I am really starting to enjoy the exercises.  Although the skipping is starting to wreak havoc on my knees.  I used to do my knees in from running (which I have since given up) so am slightly concerned that the increase and constant repetition is going to cause pain and injury.  I've tried skipping on the grass but it doesn't really work. 

Does anyone have any suggestions on how to reduce the impact on the knees?

The diet is going well but I'm probably falling behind in the measurements and getting the amounts right.  I definitely need to spend my weekends planning my food for the following week.  It's more time intensive than I had expected and with 10-12 hour days in the office, I'm struggling to coordinate everything.  

My exercises usually occur after 9:30pm and so its a race to blog and have a lot at all the emails that come through each day.  I'm trying to read a few blogs each night but I think it may not be sustainable for the remaining 80 days.  I'll likely reduce my blogs to a few times a week and then spend one of two evenings browsing and commenting on other peoples blogs.   I'm hoping work settles down over the next few weeks, and I can give more time and energy to seeing how everyone else is doing.

On a very positive note, I really think I am starting to see some changes in my body. The half meals for the first week definitely has started to reduce my belly.  And the 197 stairs I climb at Russell Square tube station seems much easier. :)

Ok, that's it for today. Off to bed for this PCP'er !!

2nd Gear

Ok, back in the UK and getting my meals ready for tomorrow.  I think I might have to go down to part time hours as I have no idea how I am supposed to eat so much food in one day.  I'm wandering if I can just blend everything and drink it - or maybe a straight IV drip beside my desk.

The exercises have really jumped up a notch too.  I just finished for the night.  My jump rope skills are much improved and I actually got to 100 jumps before the rope got tangled in my feet.  Quite an achievement.

Tomorrow is my big shopping day for food.  I've cleaned out my fridge and thrown out a lot of things I know Patrick would never approve of.  I have a feeling I am probably going to save myself a ton of money over the next 81 days.....and that's even before I count all the money from not drinking bottles of wine.

Well, I am up at 5:30 tomorrow for work, so just wanted to say congrats to everyone on completing the first week.  I've enjoyed reading the blogs and its definitely helping to keep me motivated. Thanks for that.

Phil x

Skipping in Spain

So my holiday mornings are spent skipping just before breakfast.  I'm slightly concerned people must think I am slightly odd skipping on my balcony, but its all for a good cause.

I'm amazed at how much my calves hurt after skipping and how exhausted I get from just jumping up and down. I know from my mate Nick who told me about Peak Condition and got me signed up to it that skipping increases over the weeks.  I'm sure (well hoping) my cardio will improve as the weeks go by.

So day three of my vacation and no desserts, no hot chocolates, and small meals have been the mantra of each day.  This is likely going to be the only vacation I return from weighing less than I left.  Interestingly, my friends have really supportive and are joining in with the healthy eating.  Gotta love that!!    I won't mention alcohol consumption but its within a respectable limit.  

I'm back home on Wednesday and really excited to start a proper diet and get all the correct food bought.

Ok, off for some fish and steamed vegetables.....

Hope everyone is enjoying the programme, I'll be glad to get back to London and blog more regularly.

Phil

Off on holidays

So did my exercises late last night and was up early this morning for the next round.  I'm off to Spain for a few days (with skipping rope packed in my suitcase).  I might not have a chance to blog while I am away....and if that's the case I'll have a long one to post upon my return.

Hope everyone has a great few days of exercising.

Phil

Late night work outs

Hey,

Ok, so just getting in from the office and about to do my exercises before falling into bed so this is a very short blog   :)


 

Long day and now to exercise

Ok, so day two.  I'm starving.  1.5 weetabix seems a pretty skimpy  breakfast, especially when followed by half a sandwich for lunch.  I think my colleagues might see my grumpy side soon.

13 hours in the office today and bizarrely looking forward to the skipping rope.......here we go!!!

Day 1

Hey everyone, 

Ok so never blogged before, so this will be a new experience.  So day 1 down.  So far so manageable, although eating 50% is quite an adjustment. But figuring I need to lose a few pounds so I'm all for it.  I'm really intrigued to see how I cope with 90 days of a strict diet and exercise.  I think it'll be a real test of my discipline, but I'm excited to see how my body will change over the next three months.

And after years of working with personal trainers on and off, I'm just relieved to no longer have to go to the gym.   Loving that idea the most.  

Um, I never knew skipping was so exhausting.  What's with that?

Alright, well I hope everyone had a good first day on PCP!  Good luck to us!!

Phil