Final photos are up on flickr. But below is a before and after
Wednesday, July 13, 2011
Day 90 - Thank You
As with all these adventures they end in a whimper. And so it is that I am here 12.2kg lighter, in a completely new frame of mind from when I started believing that it is possible to stay under 80kg for life. Now before I head out for my first beer in 3mths I would like to very much thank my understanding wife who organised all my meals and made this program a breeze instead of a bore, my colleague Nick who day in day out was pushing me to get results and not give into temptation, as were Mark and Graham and the results show, Congrats boys, and lastly Patrick and the broader PCP community, you have something special here... if you can get 4 bankers in HK to lay off the booze and all lose >10% of their body weight that deserves a medal. I will now raise my nose at Dry July blow-hards and flex my abs in their general direction.
Final photos are up on flickr. But below is a before and after
Final photos are up on flickr. But below is a before and after
Sunday, July 3, 2011
Update from the Tanita Body Composition Analyser
Sunday, July 3, 2011
Wgt 78.6kg
BMI 25.1
Fat Mass 7.4kg
Fat % 9.4%
Sunday, April 24, 2011
BMI 25.1
Fat Mass 7.4kg
Fat % 9.4%
Saturday, July 2, 2011
imagine a catapult fired at your balls
this is what happened when the band slipped off the wall during lat pull-downs at full extension, an inch lower and I would have lost 11kg and 4inches
Net result was in this order
1) confusion (this is the 30th time incident free I have done this exercise)
2) shock and desperate self evaluation for injury
3) moderately severe dull pain, similar to past footballs in the bejules
4) lying alone on the floor on the building gym laughing, trying to stretch out from the feotal position
but finished the workout and did 8min abs on top so alls well that ends well
Net result was in this order
1) confusion (this is the 30th time incident free I have done this exercise)
2) shock and desperate self evaluation for injury
3) moderately severe dull pain, similar to past footballs in the bejules
4) lying alone on the floor on the building gym laughing, trying to stretch out from the feotal position
but finished the workout and did 8min abs on top so alls well that ends well
Friday, July 1, 2011
my CUTLERY WAS MADE OF CHOCOLATE, so I ate it... (Massive Indulgence)
So in the spirit of indulgence I have had two very nice dinners which I am going to set forth for you in all their mouth watering goodness. And my cutlery was made of Chocolate...
Mandarin Grill (Thursday night Day 78) - Always hard to beat, we started with a bottle of Duckhorn Merlot (http://www.duckhorn.com/), which helped my compatriot digest his fois gras, I instead opted for the Smoked Salmon with Capers and Onions, wouldn't you know it there was a little dessicated egg just to up my protein, and it was broken into white and yolk so in the words of Patrick pure strings of dessicated protein washed down with a little fermented fruit juice. Mains I opted for the Hallibut, with winter Greens, again avoiding the the largish portions of steak floating around the table. At this point I should probably mention I was tempted by the bread basket, two tiny rolls. Around now we decided to lighten the mood and switched to a Californian Pinot Noir, in reality a bit overkill as none of us had dessert. Then to finish they brought Truffle infused Chocolate (interesting and not necessarily in a good way) these were fashioned to look like real truffles on a spade (cutlery) which after some investigation was a perfect replica of a spade but made out of chocolate,, dusted with lighter chocolate and other coloured powder to disguise it.. So the table has the amusing experience of eating the serving platter/cutlery, the Chocolate Truffles, were also very authentic and made from Chocolate mousse, dusted and moulded into truffle shapes. This was all followed by a single digestive (Vodka Soda) at Dragon I and home by 11:30.
Net Net: 50-100g Carbs, 200-300g Veg and 250-300g Protein + 20-50g experimental chocolate and 4 glasses of Wine/Spirits
Indulgence 2 - Wife's Cooking a Beef Tenderlion Roast http://www.finecooking.com/articles/how-to/roast-beef-filet.aspx . I think this meal was at least equal to the Michelin Starred Grill the night before. Less foo-foo theatrics but I definitely went back for seconds. Entre was Blue Cheese platter and biscuits, this was while we decanted the Chateau Figeac http://www.chateaufigeac.com/uk/index.html . The Roast beef was served roasted potatoes and Pumpkin and a Green Salad of Beetroot, Feta and Rocket, absolutely delicious. Desert was simple berries and a second bottle of sadly vastly inferior house red.
Net Net: 450g lean protein, 400g Veg (no potato), <50g carbs (2-3biscuits), 200g Fruit, but 5 glasses Red wine and 40-50g Blue Cheese
Summary: The food I ate was exquisite, I didnt feel I over-ate (except maybe the second portion tenderlion), but I had a proper indulgence. Flipside is that as I didnt blow up on the alcohol, the next meal I was back with the programme and feeling good during the exercises, even knocked out 40min skipping instead of 21min just because I had good rhythm. So amazingly I can say that I don't really have any cravings at day 80.
Mandarin Grill (Thursday night Day 78) - Always hard to beat, we started with a bottle of Duckhorn Merlot (http://www.duckhorn.com/), which helped my compatriot digest his fois gras, I instead opted for the Smoked Salmon with Capers and Onions, wouldn't you know it there was a little dessicated egg just to up my protein, and it was broken into white and yolk so in the words of Patrick pure strings of dessicated protein washed down with a little fermented fruit juice. Mains I opted for the Hallibut, with winter Greens, again avoiding the the largish portions of steak floating around the table. At this point I should probably mention I was tempted by the bread basket, two tiny rolls. Around now we decided to lighten the mood and switched to a Californian Pinot Noir, in reality a bit overkill as none of us had dessert. Then to finish they brought Truffle infused Chocolate (interesting and not necessarily in a good way) these were fashioned to look like real truffles on a spade (cutlery) which after some investigation was a perfect replica of a spade but made out of chocolate,, dusted with lighter chocolate and other coloured powder to disguise it.. So the table has the amusing experience of eating the serving platter/cutlery, the Chocolate Truffles, were also very authentic and made from Chocolate mousse, dusted and moulded into truffle shapes. This was all followed by a single digestive (Vodka Soda) at Dragon I and home by 11:30.
Net Net: 50-100g Carbs, 200-300g Veg and 250-300g Protein + 20-50g experimental chocolate and 4 glasses of Wine/Spirits
Indulgence 2 - Wife's Cooking a Beef Tenderlion Roast http://www.finecooking.com/articles/how-to/roast-beef-filet.aspx . I think this meal was at least equal to the Michelin Starred Grill the night before. Less foo-foo theatrics but I definitely went back for seconds. Entre was Blue Cheese platter and biscuits, this was while we decanted the Chateau Figeac http://www.chateaufigeac.com/uk/index.html . The Roast beef was served roasted potatoes and Pumpkin and a Green Salad of Beetroot, Feta and Rocket, absolutely delicious. Desert was simple berries and a second bottle of sadly vastly inferior house red.
Net Net: 450g lean protein, 400g Veg (no potato), <50g carbs (2-3biscuits), 200g Fruit, but 5 glasses Red wine and 40-50g Blue Cheese
Summary: The food I ate was exquisite, I didnt feel I over-ate (except maybe the second portion tenderlion), but I had a proper indulgence. Flipside is that as I didnt blow up on the alcohol, the next meal I was back with the programme and feeling good during the exercises, even knocked out 40min skipping instead of 21min just because I had good rhythm. So amazingly I can say that I don't really have any cravings at day 80.
Saturday, June 25, 2011
Liverpool FC vs YYL (Penalty Save) - Thats me in the Orange
http://www.youtube.com/watch?v=t75CmQiLk1c&feature
Finally the highlights were cut together of that Football Tournament that I mentioned about a month ago.
Liverpool FC & Celtic, two massive games. Look for the goalkeeper in the orange
On the PCP front a nice boring week of work meant that cleaned out the travel weight and ass-sauce from all that Cathay reheated food. Weight front, hovering around 79kg so a decent 12% weight loss PCP to date.
Finally the highlights were cut together of that Football Tournament that I mentioned about a month ago.
Liverpool FC & Celtic, two massive games. Look for the goalkeeper in the orange
On the PCP front a nice boring week of work meant that cleaned out the travel weight and ass-sauce from all that Cathay reheated food. Weight front, hovering around 79kg so a decent 12% weight loss PCP to date.
Tuesday, June 21, 2011
Unprotected Coccyx & Why I can no longer be a Rap Guys Girlfriend
Titling this blog was almost as painful as my Coccyx right now.
Whilst I am not losing weight off my front, ABtasia remains ABsent, I am definitely losing it from the back, and hence the title issues. One of all our favourite songs from the 90's had a number of valuable lessons in it, lessons that I had lived with as a bible for some years.
See attached clip
http://www.youtube.com/watch?v=k4he79krseU
It appears baby got no back now as these V-sits have left me bruised. As close friends would attest up until recently I had a sprinters trunk, helping to keep my centre of gravity low into the turns, this posteria amply protected my vestigial bones but no longer. I have been looking on the internet for Coccyx reduction surgery but all the sites are blocked from my work computer, if anyone has any suggestions please let me know.
Whilst I am not losing weight off my front, ABtasia remains ABsent, I am definitely losing it from the back, and hence the title issues. One of all our favourite songs from the 90's had a number of valuable lessons in it, lessons that I had lived with as a bible for some years.
See attached clip
http://www.youtube.com/watch?v=k4he79krseU
It appears baby got no back now as these V-sits have left me bruised. As close friends would attest up until recently I had a sprinters trunk, helping to keep my centre of gravity low into the turns, this posteria amply protected my vestigial bones but no longer. I have been looking on the internet for Coccyx reduction surgery but all the sites are blocked from my work computer, if anyone has any suggestions please let me know.
Sunday, June 19, 2011
Vegetarian Food, Baggage limits BUT PROMISE NO KEBABS
Did you know that Vegetarian food, especially what passes for Cathay Economy, actually has no vegetables in it. In fact all food that can be served in transit consists of pasta/potato/salt/ass and mystery oil /cheese sauce in that order hence it was very difficult to meet the all the veg you can eat. Add to this the 4 time zones and >50hrs on planes and the diet suffered. I actually took a zip lock back of veg on the first flight and I think it helped me get the bulk-head cos the airhostess thought I was special. But there was lots of walking between meetings and definitely lots of walking to a few liquid only dinners although I promise there were no kebabs. .
So... the last 10 days have been slightly off the reservation, and whilst I have kept up the exercises and they are packing on the muscle, I have a feeling that I am drifting away from ABtasia. Sadly the photos are reflecting this, 25 days left needs to be tight, no travel plans at the moment...
So... the last 10 days have been slightly off the reservation, and whilst I have kept up the exercises and they are packing on the muscle, I have a feeling that I am drifting away from ABtasia. Sadly the photos are reflecting this, 25 days left needs to be tight, no travel plans at the moment...
Friday, June 10, 2011
Sure I was flattered maybe a little curious... first man-crush
It began like any other cab ride but I knew the driver considered it a date when he offered me his phone earpiece to clarify the address, it was warm and moist like a kiss, there was a moments hesitation before I took it, knowing what it meant to him. The fact that my parents, visiting from Australia were in the back seat mattered to him not a jot as he leaned over and gently squeezed my biceps.... "Strong Man" he said, then made a number of motions that wouldnt have been out of place in Stallone's Over the top
http://www.youtube.com/watch?v=lzcVvTHZlQo
Needless to say I was flattered but had to curb the enthusiasm of my response with the wife in the car.
True story...
Otherwise not really feeling any progress this week but getting tantalisingly close to 80kg, I think I weighed in at 80.4kg on Thursday, although definition has not really been improving, in fact maybe even going a little bit backwards... nowhere to go but forward, I can see the end now
http://www.youtube.com/watch?v=lzcVvTHZlQo
Needless to say I was flattered but had to curb the enthusiasm of my response with the wife in the car.
True story...
Otherwise not really feeling any progress this week but getting tantalisingly close to 80kg, I think I weighed in at 80.4kg on Thursday, although definition has not really been improving, in fact maybe even going a little bit backwards... nowhere to go but forward, I can see the end now
Saturday, June 4, 2011
Serenity and the 4 Happy Wives
Never thought I would say it but back in HK and appreciating the relaxing serenity of a routine. Been much easier to stick to the diet this week. Very happy to say that now down to 81.3kg so progress is slowing but continues in the right direction. Even managed to go out entertaining with clients and avoid the carbs and alcohol, although Wagyu Beef teppanyaki that melts on the hot plate then again in your mouth probably not the going to be the other white meat any time soon.
4 happy wives refers to the 4 guys from work we have in the next session... such good results from the boys in this batch that PCP is snowballing. Early days for them and there remain a number of grizzly haters on the desk at work... One in particular.... You know the sort... Skinny all his life, probably borrowed his girlfriends jeans... obviously he cant stand that we're stepping up... he's been particularly generous with the M&M 's this week.. It's not me I fear for.. its the newbies... stay strong newbies the path to ABdom is fraught with temptation.
ps. I have had only 3hrs sleep
4 happy wives refers to the 4 guys from work we have in the next session... such good results from the boys in this batch that PCP is snowballing. Early days for them and there remain a number of grizzly haters on the desk at work... One in particular.... You know the sort... Skinny all his life, probably borrowed his girlfriends jeans... obviously he cant stand that we're stepping up... he's been particularly generous with the M&M 's this week.. It's not me I fear for.. its the newbies... stay strong newbies the path to ABdom is fraught with temptation.
ps. I have had only 3hrs sleep
Friday, May 27, 2011
Toughest Week
The week on holidays was hard but at least there was a routine. This week just felt like a series of compromises. I kept up the exercise but that was really the highlight. Being at a conference that serves that horrible heated buffet stuff is impossible.. and being 10min to any other normal restaurant meant that the balance was hard to find.
I had always know the food was uninspiring but when trying to fit spring rolls, kung pow chicken, peacan pie, saffron white rice, pork buns, sweet and sour pork, chocolate biscuits and an assortment of other processed "delights" into a changing routine and it was horrible.
Please dont get me started on airplane food... two dinners this week were limited to 2spoonfuls of triple boiled tasteless veg and that little fruit salad.. picking "meat" out of the sauce... shocker..
Did avoid alcohol though which was a plus, must have drunk 4L of water a night.
Otherwise now looking forward to a week in HK before parents get here and the dinners start, then off to NY which will be very difficult.
Starting to lose the love handles but the pace has certainly slowed.. I know what everyone is talking about. The enthusiasm is gone, the results have slowed.. the temptations seem legitimate.. compromises are being made.. ALL BAD.. need this week to be a good one to get me back on track.
I had always know the food was uninspiring but when trying to fit spring rolls, kung pow chicken, peacan pie, saffron white rice, pork buns, sweet and sour pork, chocolate biscuits and an assortment of other processed "delights" into a changing routine and it was horrible.
Please dont get me started on airplane food... two dinners this week were limited to 2spoonfuls of triple boiled tasteless veg and that little fruit salad.. picking "meat" out of the sauce... shocker..
Did avoid alcohol though which was a plus, must have drunk 4L of water a night.
Otherwise now looking forward to a week in HK before parents get here and the dinners start, then off to NY which will be very difficult.
Monday, May 23, 2011
The Fish Bowl
Stoked today as found out the actually lost a small amount of weight in Bali last week. This is a minor miracle considering the temptations.
Fairly rigourous with meals, focusing on keeping carbs to a minimum while not worrying about too much protein (all fish) and the occasional glass of SavBlanc, I think what saved me was the fishbowl.
So at the resort...
http://seminyak.thesamayabali.com/
the Gym is in this glass box next to the restaurant, not the main restaurant thankfully but still prime position. Considering there were no walls to this gym and not much else to look at this made me the prime attraction. I wouldnt go so far to say people came to watch me but I was definitely having in impact. Day 3 as I was mid-way thru a particularly intense grimacing/bicep routine I could see a Russian couple deep in conversation, 2 min later I had company... apparently getoffyurassyoufatslob translates quite well in Russian and he was on the bike next to me.
As for the wrap-up of the International Soccer 7's.. our results were as follows..
Liverpool 3-0 lost (me in goal looking like rubbish, but actually a decent shop)
http://www.youtube.com/watch?v=l5XCVEVHIMU&NR=1
Celtic 2-0 lost
HKU18 2-0 WON!!!!
Everleigh 1-0 lost (robbed)
more clips to follow, that don't just show goals against....
Fairly rigourous with meals, focusing on keeping carbs to a minimum while not worrying about too much protein (all fish) and the occasional glass of SavBlanc, I think what saved me was the fishbowl.
So at the resort...
http://seminyak.thesamayabali.com/
the Gym is in this glass box next to the restaurant, not the main restaurant thankfully but still prime position. Considering there were no walls to this gym and not much else to look at this made me the prime attraction. I wouldnt go so far to say people came to watch me but I was definitely having in impact. Day 3 as I was mid-way thru a particularly intense grimacing/bicep routine I could see a Russian couple deep in conversation, 2 min later I had company... apparently getoffyurassyoufatslob translates quite well in Russian and he was on the bike next to me.
As for the wrap-up of the International Soccer 7's.. our results were as follows..
Liverpool 3-0 lost (me in goal looking like rubbish, but actually a decent shop)
http://www.youtube.com/watch?v=l5XCVEVHIMU&NR=1
Celtic 2-0 lost
HKU18 2-0 WON!!!!
Everleigh 1-0 lost (robbed)
more clips to follow, that don't just show goals against....
Friday, May 13, 2011
Playing Liverpool & Celtic U19 Teams today
Exciting day today, earlier in the week I was chosen to play in the Yau Yee Select to play football against the visiting international teams, in our pool are Liverpool, Celtic and the HK U18 side.
http://www.hksoccersevens.com/
So today I think I will take my rest day and switch around the days. Weighed myself yesterday, around 84kg now which I think in no small part helped with my selection to the team, you have to be a better goal keeper if you are 6kg lighter.
Anyway if you are in HK come down to the HKFC, tickets $120 HKD and the tournament runs Saturday and Sunday.
http://www.hksoccersevens.com/
So today I think I will take my rest day and switch around the days. Weighed myself yesterday, around 84kg now which I think in no small part helped with my selection to the team, you have to be a better goal keeper if you are 6kg lighter.
Anyway if you are in HK come down to the HKFC, tickets $120 HKD and the tournament runs Saturday and Sunday.
Friday, May 6, 2011
Family Affair
Family getting behind the weight loss program.
86.5kg this week so progressing along. Diet not proving too hard although Szechuan last night was a little difficult. Eggplant in a vat of oil or Dumplings in a vat of oil.. tough choices.. went for the dry chilli fried prawns and the sauteed spinach.. and some San Choi Bao... so definitely no good but think I found a happy medium, plus another night without booze or carbs.
Am cruising through these skips now, only getting 100 or so at a time but have increased my pace almost two-fold so net time and frustration had come down.
Busy with work and soccer extending into the evenings meaning most workouts this week have been post 10:30pm... not the best for sleep patterns.. may seek to move to 5:40am.. same lack of sleep but at least there is consistency in when I do them.
Friday, April 29, 2011
Noone makes friends with Salad.. & Blowing a Nut
There was a sign today...
My long held belief working in the service industry is that noone can make friends over a meal if they eat a salad... that view was reinforced today when I found a catepiller in said salad... after I was 90% through the meal. Considering I was probably a touch over my alloted protein intake anyway from the steak sandwich I had just eaten.. I was most annoyed.. this was a test from above... making me realise that I was taking my life in my hands every time I choose live animals foods (salad) over dead ones...
Secondly I am introducing the "Blowing a Nut" pose into my flickr account. This will hopefully be a weekly occurence where I clench everything and reveal the adonis within... thoughts from this week... Solarium & Rogaine but otherwise am I seeing the first glimmer of a six-pack???
My long held belief working in the service industry is that noone can make friends over a meal if they eat a salad... that view was reinforced today when I found a catepiller in said salad... after I was 90% through the meal. Considering I was probably a touch over my alloted protein intake anyway from the steak sandwich I had just eaten.. I was most annoyed.. this was a test from above... making me realise that I was taking my life in my hands every time I choose live animals foods (salad) over dead ones...
Secondly I am introducing the "Blowing a Nut" pose into my flickr account. This will hopefully be a weekly occurence where I clench everything and reveal the adonis within... thoughts from this week... Solarium & Rogaine but otherwise am I seeing the first glimmer of a six-pack???
Thursday, April 28, 2011
all good but...
workouts fine, type of food fine... quantity of food... I am just not sure...
And not the same problem as everyone else as I think I am eating too much food... too much fruit... Silver mentioned that particularly the carb section with breakfast cereal was a TFYP. 90g of All Bran is a lot of bran.. so new resolution is to pay more attention to the sizes. Again provign that my pre-PCP diet was way too much.
Otherwise psyched for another weekend non-drinking.. have a b'day party Saturday night which will end in Karaoke.. I will let you know if I am any good at it sober... there is a first time for everything
And not the same problem as everyone else as I think I am eating too much food... too much fruit... Silver mentioned that particularly the carb section with breakfast cereal was a TFYP. 90g of All Bran is a lot of bran.. so new resolution is to pay more attention to the sizes. Again provign that my pre-PCP diet was way too much.
Otherwise psyched for another weekend non-drinking.. have a b'day party Saturday night which will end in Karaoke.. I will let you know if I am any good at it sober... there is a first time for everything
Sunday, April 24, 2011
Easter
Easter not as tough as I would have though. Made it through buffet lunch with fellow PCPer Nick.S. which made the whole endeavour very bearable. Maybe over did it by going for a 10km run through the middle of the day post-morning PCP routine.
The hardest think I think will be not discussing PCP with all and sundry. Everyone is interested but I am rapidly becoming "that guy" I am hoping that I can both have community support and not be "that guy"
This is how I concluded my day.. watching the wife scoff a chocolate bunny. Happy Easter all
The hardest think I think will be not discussing PCP with all and sundry. Everyone is interested but I am rapidly becoming "that guy" I am hoping that I can both have community support and not be "that guy"
This is how I concluded my day.. watching the wife scoff a chocolate bunny. Happy Easter all
Saturday, April 23, 2011
Wednesday, April 20, 2011
Magnesium - Should we be taking supplements?
Last night the conversation turned to better sleep and magnesium was raised as a supplement everyone should be taking... OPEN QUESTION: Should I be taking Magnesium supplement to help sleep? is there any downside?
http://asleepeasy.com/magnesium-sleep/
http://asleepeasy.com/magnesium-sleep/
Missed First Workout
Damn its happened. Dinner started early and ended late, ruining my plans... not home to till 11.. Ssoo tired at the moment.
Doesn't help that I am training for soccer from 9-11pm Tues & Thurs. Good news is that at dinner (Argentinian Steak Rest) had 6-7oz instead of 12-14oz steak, had 1 glass red wine instead of 3-4 and none of the bread or melted cheese that is sooo good. Plus only soda water for the drink after... so small wins on the food front to counter the lack of exercise. Feel much better this morning for it.
Funny thing is, even though I had only half of what I usually eat, I was still full and still felt guilty for eating too much... Mind games setting in.. 50% of pre-PCP consumption could well have been >100% of required intake meaning 50% is still too much.. best not to dwell on that fact, but enjoyed what I ate more.
Doesn't help that I am training for soccer from 9-11pm Tues & Thurs. Good news is that at dinner (Argentinian Steak Rest) had 6-7oz instead of 12-14oz steak, had 1 glass red wine instead of 3-4 and none of the bread or melted cheese that is sooo good. Plus only soda water for the drink after... so small wins on the food front to counter the lack of exercise. Feel much better this morning for it.
Funny thing is, even though I had only half of what I usually eat, I was still full and still felt guilty for eating too much... Mind games setting in.. 50% of pre-PCP consumption could well have been >100% of required intake meaning 50% is still too much.. best not to dwell on that fact, but enjoyed what I ate more.
Sunday, April 17, 2011
1.5 Fajitas
would have been 3 fajitas, and would have been 3 asahi but only 1.5.... Bi-winning
Tanita Body Compositions
Height 5'10"
Weight 191.2lbs
BMI 27.0
BMR 8912kJ
Fat% 15.1%
Fat Mass 14.2kgs/40.6lbs
And this is worth shedding a tear.... half a Mando burger...
it hurts....
Tanita Body Compositions
Height 5'10"
Weight 191.2lbs
BMI 27.0
BMR 8912kJ
Fat% 15.1%
Fat Mass 14.2kgs/40.6lbs
And this is worth shedding a tear.... half a Mando burger...
it hurts....
Friday, April 15, 2011
Wednesday, April 13, 2011
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