The...Money...Shot

I’ll cut to the chase; here are the ‘before’ and ‘after’ shots. The after shots were taken at a friend’s house, before my celebratory PCP completion Sunday lunch, which was fantastic and surpassed everything I hoped it would be. I’d been using the lunch as my goal throughout the programme and I couldn’t stop smiling once I got there, it felt like a huge achievement and it was brilliant to share it with such great friends - I was being relentlessly ribbed and ridiculed as I ‘posed’ for my ‘after’ shots, hence the laughing and lack of decorum, apologies.

And final stats are below. I am now wary about the usefulness of the stats as they don't tell the whole story and can encourage you to focus on things which don't really matter, but I have used them as a proxy throughout the programme so for the benefit of completeness, here they are. If I was pushed I'd admit that I’m pleased with my body fat %. However, I’m not entirely convinced that this is an accurate reading as I think I'm probably a few notches higher, but the general trend over the past three months says it all and that’s the main thing. I’m also pleased with my V02 readings, which is an indication of fitness. I was told 65 is pretty good - perhaps now is the time to give up the ciggies.

Day 1 28 60 91  Change +/- Weight kgs 82 76.6 73.4 73.3 -8.7 Body Mass Index 25 23.8 22.9 22.8 -2.2 Fat Mass 18.7% 16.8% 12.5%  8.1% -10.6% V02 Max 36 60     n/a 65 29 Resting Heart Rate bpm 70    63     n/a 61 -9

I’ve had a couple of days to let everything sink in now and time to do some retrospective thinking and I’m pretty sad it’s all over. PCP has been an incredibly positive experience and I’ve learnt so much about health, fitness, nutrition and most importantly, myself.

There is nothing revolutionary about PCP, the concept is well known: eat healthily, in moderation and often, exercise properly and the results will follow. Patrick has designed this course perfectly, everything is very accessible and his daily emails inform, educate and motivate.

I’ve found the last three months very cathartic and I have managed to answer a few personal questions that I’d been struggling with for some time. Abstaining from the booze certainly helped with this as it provided the clarity of mind that I needed (not to mention the numerous physical benefits too). Drinking far less frequently and far more moderately is something I will definitely be adopting from now on.

If truth be told, when I started PCP my motivations were probably more vanity driven then anything else. But as I progressed through the programme my mindset began to change and I realised that getting yourself to a place where you’re happy, healthy and confident is what it’s all about. You get out what you choose to put into this programme, but if you commit to it and really go for it then you’ll learn a hell of a lot and achieve the results you want; simple really.

Big thanks to all of you that have supported and encouraged me during the past 90 days (and a poke in the eye to those of you who didn’t believe I could do it hah). It’s been a long old slog and for the most part everyone have been very accommodating and have had the kindness to adapt plans in order to fit around my idiosyncratic diet and workouts.

Well done to everybody for completing PCP, it’s been a great effort and all of your results are mind blowing. Such a supreme effort has been made by everyone over the past three months and we should all be incredibly proud of what we have achieved.

Thanks particularly to Sam for all his positivity, support and great blogging, you really embraced the ethos of the programme and have been a flag carrier for the rest of the group. I’d also like to thank ex-PCPers Nick, Geordie and Kev. Your results and experiences were what sparked my initial interest and your support (and question answering) was really appreciated.

And of course a huge thank you to the main man, Pat-Diddy, for all your emails, videos, encouragement and above all, patience. This is something really unique and you manage to deliver it with sincerity, thought and care; A hugely heartfelt thank you to you and your team.

So, as has been well documented by many of those who have gone before me, this isn’t the end of my PCP journey but just the beginning of it. My outlook and attitude has vastly improved compared to what it was like on August 1^st 2011 and I now know what works and what doesn’t. There is still plenty more that I want to achieve but I have all the tools I now need and I’ll be making very good use of each and every one of them.

It’s been a very personal three months for me and I’ve enjoyed every moment of it (well almost) but it is time to move on.

Day 89 - For Patrick

So what about it Pat-Diddy, you keen to give this a go hahah - don't worry, I know what you'll say

http://www.smh.com.au/executive-style/fitness/fit-to-fat-personal-trainer-piles-it-on-for-clients-20111026-1mj9k.html

Day 88 - Supersets, supersuck!

Supersets are tough, really, really tough..... but, you've got to be in it to win it.

I'm reaching failure on the planks pretty quickly so I'm going to use the stopwatch again to see if I can push it a little longer. Like a few of the other guys, I think I need targets to ensure I push myself enough. Although the quick failure could also be down to alternating with the v-situps to failure.

Diets all ok, except I've just discovered this new yoghurt called 'the collective dairy'. It's originally from NZ and just recently launched in the UK. Anyhow, this stuff is delicious and packed full of calories, but I just can't help myself, I really can't get enough of it. It has been responsible for more then one midnight raid on the fridge. Last night I was standing there in the complete darkness, illuminated only by the fridge light, as I shovelled my spoon into the carton, basking in the joy of this rich, creamy and sugary yoghurt, when I had an epiphany of Partick disapprovingly looking on - I am so sorry Pat-Diddy but as soon as your image had manifested itself, it disappeared again in a puff of smoke, and I continued to indulge myself.

This really is not the best thing to have discovered in the last throws of PCP. But I think I can just about refrain myself for another 48 hours until Saturday, thenceforth I can main line the stuff directly into my veins if I wish.

I'm pretty excited about finishing, it's like the end of term and Christmas eve all rolled into one, just the little hurdle of those dreaded supersets to get over in the meantime.

See you all on the other side!

Day 86 - So close...yet so far

I'm feeling full of the joys of life today, the exercises went well yesterday and the jump rope sessions all rocked. But feeling slightly apprehensive about these supersets, the first of which is pencilled in for this evening. They look pretty intimidating, it's a bit like reaching the summit of a mountain to then realise you're actually short and have another100 meters to climb - well so I imagine, I haven't actually ever bothered to climb a mountain. Though I did once walk up Arthur's Seat in Edinburgh......it was knackering hahah

The social diary seems to be filling up fairly quickly, it's nice to be able to accept invites as opposed to making up excuses for wanting to stay in to the programme. I've decided to have a couple of weeks break once all is done and dusted before starting my post PCP programme. I'm going to try and be fairly rigid about it to, as it's very easy to let things slip if its all done on an ad hoc basis. Anyhow, need to get through the next few days first, I'm going to smash these supersets for 6.

Day 82 - I Am the Resurrection (for all you baggies)

I was feeling pretty unmotivated yesterday, but I got on with it and pushed on through with the routine. It wasn't great and it certainly wasn't pretty, but I did it and that's the most important thing. Leg exercises are a lot better now then they were and everything else is tough due to the high reps and the requirement to go for failure on the last set.

I'm starting to tire and as great as this has all been, I'm ready for a break. I fully intend to adopt, and stick with, everything I've learnt over the past 3 months but I need some time off. I need to think about something other then buying food, preparing food, cooking food, eating food and exercising. And I certainly need a night out on the tiles.

The mental and physical fatigue is starting to creep in, which is probably all more a state of mind as we are now so close to the finishing line. That said, I remain totally focused on giving my all over the next week and I'm going to finish strongly and on a real high, it's going to be epic hahaha.

And I'm sure you'll all be delighted to know that I managed to secure a ticket for the first of the Stone Roses comeback gigs in June - which really is epic.

Day 78 - It ain't over till it's over

Like everybody, I'm finding the exercises are now taking a bit longer to complete and every single set now hurts.. There used to be a particular exercise / set where I'd be able to 'take it easy' to some extent (not quite with my feet up chuffing back on a smoke though). I'd look forward to them as they'd provide a respite from the tears, sweat and affliction of work-out torture. Now though, there is nowhere to hide, each individual exercise is a real effort and requires total discipline to complete. I can honestly say, I have no favourites, I hate them all, they are all hernia inducing, weapons of mass fatigue........but...somehow, for some godforsaken sadomasochistic reason,  I love them. Am I turning into a flagellant monk, using PCP to repent for my wretched sins? Who knows?

One thing I do know, is that the home stretch is now upon us. I'm trying not to think about the finish line but it's hard not to. I'll leave my synopsis and reflections till day 91 as there is still plenty  more to be done!

Everyone seems to be going great guns and there is some infectious positivity amongst the group which is brilliant to see. Big shout out to the HK massive in particular, you guys are hammering this!. Keep it up y'all

Now where did I put that whip

Day 72 - Ailments

I had a good break in Portugal and managed to keep up with the exercises. The food was fine as we ate at home a lot of the time. When we did go out for dinner I stuck to veg and grilled fish so I'm not too concerned that I wasn't completely compliant, under the circumstances I think I did pretty well. A few glasses of wine wouldn't have gone a miss but I managed to abstain and actually had a few non-alcoholic beers which were a revelation - made me feel part of the group, as opposed to the boring proabitionist! One of my mates has starting to call me 'Bobby', as in 'fun-time Bobby' from Friends. He says I used to be fun but as I'm not anymore, I just get 'Bobby'.

One area of concern is the complete collapse of my body. Both knees are starting to give me grief, the shoulder is sore, and the right calf is feeling the strain. I guess 11 weeks of exercising every day will do this to you. I'm determined that these ailments won't stop me from finishing PCP, so I'm strapping everything up and now look something akin to an Egyptian mummy.

It looks as if everybody are doing really well and it's great to read all the blogs.

Day 60 - Booooooooom

Congratulations to those who have just finished, a good effort all round, but now get those final posts up as it's good to see how far you've come.

I got home last night feeling depressed and completely knackered. I lay on my sofa, questioning my pitiful PCP existence and contemplating not doing my routine. My finger hovered over the pizza delivery speed dial button and a bottle of red was seductively calling my name like a mythological Greek Siren luring me towards the rocks of PCP damnation.  But a swift self delivered pep talk about the importance of staying true to the cause and unflinchingly focused did the trick and I eventually managed to drag my sorry ass off to the gym.

I got there and realised that it was time for my day 60 stat check-up. I didn't have time to do the full suite but I did have time for the most important of all - body fat %

Day		1	28	60	90		Change + / -
Weight	kgs	82	76.3	73.4			-8.60
Body Mass Index		25	23.8	22.9			-2.10
Fat Mass	%	18.7%	16.8%	12.5%			-6.2%

Having arrived feeling less then enthusiastic, I can't tell you how pleased I was with the fat mass result. I felt as if I was a phoenix rising from the ashes, it really has given me a well needed boost and I managed to tear through the routine on the back of it.

I am though a little perplexed as to how I can still be carrying around such a generous and ample gut, but we've still got another 30 days to go so plenty of time to achieve my goals and hopefully see some positive results.

I'm off to Portugal tomorrow for a few days R&R (bands and rope packed of course). So when I return next week I'll be fully rested and even more motivated for that final push to the finish line. I'm feeling really positive again after a little dip and can't wait to take on all that Pat-Diddy can throw at us.

Good luck to everyone and I hope you all stay strong and have a great final 30 days

Day 57 - Bye-bye England

I had a very chilled weekend and it was great to recharge the batteries and get some proper sleep. Less impressive was Scotland's result against the Argies. I'm not in the least bit worried though as we'll stuff the English on Saturday. We always raise our game against the 'auld enemy' and it's nationally acceptable to lose every game we play, but if we beat the English then everyone agrees it's been a decent season.

I don't know why but I find myself much hungrier at the weekends. I obviously need the structure of work to keep me focused. I find that if I'm sitting around at home then the lure of the fridge is strong as I keep opening it to have a look, even though I know exactly what's in there and that there is nothing whatsoever to snack on.

I was overjoyed to see we have 5 x 60 sec planks scheduled for later this week.......hey Pat-Diddy, why don't you go the whole hog and include finger nail extraction and eye lid removal to the routine while you're at it.

Good luck folks and if you hear something attuned to a squealing pig being unceremoniously slaughtered and a flapping, gasping rhino being slowly sucked into a quicksand trap, don't worry as it will just be me, about 5 seconds into that 5th plank set.

Day 53 - warrant officer Ripley

bicycle abs this morning sucked big time. I don't know what went wrong but I was absolutely useless. I had to get up early this morning to do the exercises before work as I have something on this evening. I usually do the routines after work so maybe this change in pattern has something to do with it, but this shouldn't excuse my pensioner like performance.

I'm getting a little bored with the fact that my gut is stubbornly clinging on like a parasital face sucking alien - be gone with you, ye vile over hanging sack of visceral blubber.

But fear not fellow PCPers, I will persevere and will continue to trust in the doctrine of Pat-Diddy. Focus, determination and positivity are whats needed in times like this, something I have in abundance (or at least I'm hoping I will if I continue to say it enough times)

Day 50 - I do

I was at a wedding on Saturday down in Dorset, which was my first ever sober wedding experience. At one point I was very close to having a drink but I knew that if I turned the tap then the dam would break in spectacular fashion and then I'd have to suffer the consequential self loathing the next day. But I'm happy to report I successful saw off the urge. I didn't quite stick to the diet but I wasn't too bad considering the circumstances. I had a little cheese and a very small piece of cake to I'm just going to put that down as my 'indulgence' for the week. I'm also happy to report that I managed to keep up the exercises having packed the bands and the rope. So all things considered, it was a successful weekend.

I did get quite a few negative comments though (what's the point, sounds daft, what a waste of money, pay me to tell you not to drink etc etc) and I got a tad bored with everybody wanting to talk to me about it and offering me their pennies worth of advice. On the plus side though there were positive comments too which was nice and helps reinforce the old motivational requirements as we head into week 8 (or is it 7?)

The exercises look like they've ramped up again this week, I'm looking forward to giving them my all. Bring on the burn! And I'm still enjoying 8MA, they're still hurting, especially the one where you reach for your feet. I did some digging around and found out that the guy in the video is called Jamie Brenkus. I'm quite disappointed by this as a friend of mine led me to believe he was called Chad, which is far more fitting hahaha. I will continue to refer to him as Chad, he is definitely a Chad.

http://www.cbn.com/700club/guests/bios/Jamie_Brenkus041107.aspx

Day 47 - Atavism

I've been getting up at 5:30 for a week or so now. I do some jump rope, 8MA and maybe some pull ups or push ups. In the evening I'll do another 15-20 mins of jump rope and then the exercises. It hasn't been too much of a problem but the last couple of days I've started to feel pretty tired. Then this morning I had to get up at 4:45 to fit in all the exercises before work as I can't do the routine tonight as I'm off to a wedding. Anyhow, I was rubbish. I really wasn't in the right frame of mind, my exercises were sloppy and I just couldn't motivate myself to get into any kind of rhythm. The legs were heavy and I had a really negative 'can't be arsed attitude'.

So, I’ve made some mental notes.

1. Get more sleep. I need to start going to bed earlier
2. Approach every work out in the right frame of mind. If I'm not 'feeling it', then take a moment, remind myself why I'm doing this and focus on completing a really good routine.
3. Accept that not every day will be easy

On a more positive note, I've started to do my evening jump rope sessions in an empty squash court at the gym and it's brilliant. Lots of room to move around and try out moves and combos. I'm really enjoying it and don't even notice the time - in my head I think I'm the jump rope Kevin Bacon  (think the abandoned warehouse scene in footloose) hahahaha, but more realisticly; Barney the dinosaur ineptly bumbling around a squash court.

Day 45 - Livin' on a Prayer

......we're half way there.

I'd like to think that it's 'all down hill' from here on, but I have a sneaky suspicion that the next 6 weeks are going to feel more like we're going up hill rather then down.

The first few weeks were all quite straight forward, but now that we're really well into the exercises and diet, I think this is when we're all going to see some real changes.

So far everything is going fine. I seem to be in a good routine and think (or talk) about little else at the moment. I'm enjoying the jump rope and I love the feeling of complete exhaustion at the end of the workouts....it's the getting there that I'm not too keen on. I'm getting good burns on just about all the exercises now and I'm really trying to concentrate on form as I know how important this is.

I need to be a little stricter with myself on the diet as I'm probably slipping in a few extras Gs now and then. Nothing too major, but Patrick's email today about not thinking we can get away with an extra bit of bread here and there was a good reminder (he's rather good with the timing of these emails).

I also need to be getting a bit more sleep. I'm probably only managing 6 or 6.5 hours a night which isn't good enough.

But apart from that, I'm happy with the way things are going. My outlook has changed immeasurably for the better and I ask myself the question "what benefits am I getting from this" before I consume anything now.

I'm really looking forward to this stage, I'm still motivated and don't want to have any regrets at the end of this, so its a case of rolling up the sleeves and keeping the head down. There is still a long way to go, so keep up the good work everybody.

Day 43 - The Valley of Death

Having read everybody elses posts it sounds as if I'm not alone. Quite a few of us seem to have hit a lull and have succumbed to temptation. I was out for dinner on Friday and Saturday night and didn't quite stick to the programme. It was nothing crazy but dinner wasn't pcp compliant i.e. egg whites! I stuck to protein and greens so I'm not beating myself up over it, and as Pat-Diddy says, it's all about the long game. There is no need to get fascist about it all, but as long as we stick to it as best we can then we will see results.

I got up early this morning to do my jump rope and 8MAs and then after work did some extra jump rope and then the exercises and absolutely smashed it. I'm feeling great now, the jump rope especially was really good, I'm starting to put together some different combos which breaks up the monotony of vanilla jumps. Push ups were a bit of a struggle straight after the chest dips but the burn was good. And although the planks were as hard as ever, I found if I concentrated on the breathing like Pat-Diddy recommended, then they were just about bearable.

This middle bit is going to be tough, so I'm going to concentrate as much as I can on PCP and become even more of a social outcast then I already am. In the grand scheme of things, 6 weeks isn't long; its all about focusing....... but will I have any friends by the end of it?

Day 36 - Staying Strong

I don't know why, but I've been feeling pretty hungry for the last couple of days, it's probably something to do with my metabolism stepping up a notch or two (and hopefully) the extra muscle needing more fuel. I'm sure it will settle down in the next day or two as the body gets used to it all.

I had a terrible day with the jump rope yesterday but today was great, I really got into the groove and got through them no problem. The new exercises are interesting, but I'm totally useless at the pistol squats, and the bicycle ab exercises are deceptively tough after the first set. Like all the exercises, once you really learn to isolate the right muscles, you can start to feel the burn.

I had a stag night on Saturday, and god it was tough. Lots of pressure to drink and plenty of negative comments, but I stayed strong. As the night descended into mayhem it really became quite taxing and I just wanted to go home. But I stuck it out and felt a hell of a lot better then the rest of them the next day!

Day 28 - Progress

Firstly, congratulations to everyone, 4 weeks done and dusted. It feels good to have got here and I'm genuinely looking forward to the 'middle stage' of the programme. Next weeks' exercises look tough and I whole heartedly believe Patrick when he says things are about to get a whole lot tougher.

Secondly, it's been exactly 4 weeks to the day since a drop of alcohol last passed over my lips (my longest period without booze since I started drinking as a teenager). At the outset, this was really the one requirement I was worried about, I truly doubted my ability to cut the booze out. I must admit, I've had the odd urge but I've so far managed to stick to my guns and I'm feeling fantastic for it. It's fair to say that it dictated far too much of my lifestyle and was doing me no favours whatsoever. I'm not going to cut it out of my life altogether, but when I'm finished PCP I think me and the old bottle are going to have a very different relationship going forward. I could go on for while about this but that's enough on the subject.

So today was my one-month-in stat check at the gym, and I'm really pleased with the results....... so far. All the key indicators are moving in the right direction. I've refrained from keeping track of these on purpose as I wanted to concentrate on the programme and trust in the diet and exercises. I really want to get that body fat % down towards 10% so I'm going to have to make a concerted effort over the next month. Anyhow, stats are below.
                                         

	Day 1	Day 28	Change
Weight	81 kg	76.3 kg	- 4.7 kg
Body Mass Index	25.0	23.8	- 1.2
Fat Mass	18.7%	16.8%	- 1.9%
Waist to hip ratio	0.92	0.86	- 0.06
Vo2 Max	36	60	+ 24
Resting Heart Rate	70 bpm	63 bpm	- 7

I must admit that I haven't stuck to the diet as much as I should be. I've missed quite a few dinners and I know this is bad as I need to get my proteins in to help those muscles recover. I'm going to really focus on eating everything I'm meant to.

I've wanted to post about this TV programme I've seen called 'Man vs Food'. It's a US show about this guys who goes around the States to a bunch of different restaurants and undertakes 'food challenges'. Basically each restaurant is locally renowned for a particular dish; sandwiches, pizza, steak, seafood etc. This guy then has to try and beat the house 'record' by eating x amount of the said dish in under a certain time. It truly is disgusting and I find it quite offensive, on so many levels, that such a show exists. The quantities are obscene and I can't believe places serve this crap. 'Challenges' have included eating 180 oysters, 72 oz steaks, 5 kg sandwiches and pizzas topped with more meat and cheese then one human should consume in a year. It's just wrong, both health wise and morally / ethically especailly when you consider the food shortages in some parts of the world.  It annoyed me.

Finally, a huge congratulations to all the guys who will be finishing tomorrow. Well done, and your results are a massive motivator!

Day 24 - In the Big Brother House

Still feeling positive and really enjoying the exercises....except for the lunges, but I know how important leg exercises are so I don't begrudge them too much. I'm having the odd craving for certain foods but nothing too extreme and nothing I can't deal with, and I'm happy to report that I still haven't touched the grog.

We're not too far from the first month end. I've got another stats check at the gym on Sunday and I'll be interested to see how I've done. I haven't been weighing myself as it's not about losing weight per se, more about getting my fat % down. I know I've lost a few pounds as trousers and belts are a bit looser, but I can't really see much change in my gut. Just got to keep on trucking......

Day 22 - Burn baby, burn

Forgive me Father for I have sinned. I'm being really slack with my blogging, I need to get my act together and post a few more times a week.

I've got a few friends who have completed / about to complete PCP and all of them talked about the satisfaction of completing a session, muscles burning and collapsing on the floor in total exhaustion. Over the last 10 days I've been really pushing myself and I now know exactly what they're talking about. There is something incredibly satisfying about the feeling you get after you've pushed yourself to your limit. A lot of this is obviously to do with endorphins but I think there is something psychological at work here too. It's knowing that what you're doing is hugely positive and will reap results if you keep it going. I now look back and cringe at my days in the gym when I hardly broke a sweat.

I'm starting to see a lot of things very differently now, and this makes me happy. I may not look like an Olympic swimmer by the end of this, but my mindset will be vastly improved

Day 15 - Amazing Grace (in a non happy clappy way)

So having thought I'd got to grips with the jump rope, I've found the last couple of days a bit more difficult. I've been trying out different ropes to see which one i prefer and I think it hasn't been a very good idea. I need to settle on a rope so I can get used to it etc. Anyhow, tonight was a bit better so I'll persevere with this one.

I missed yesterdays jump rope session as I was feeling really rough, came down with some sort of bug. This also means i've lost my appetite a bit and haven't been following the PCP amounts, but I'm sure I'll be back on track tomorrow.

I'm finding these Flickr updates a bit of an ego grounder. Uploading photos of yourself looking far from athletic is a complete leveller. Let's hope that in 10 weeks time there's a bit of an improvement and we can look back and laugh at these photos.......otherwise I'll be in for plenty of stick!

I went out on Saturday for a friends birthday lunch, which ended up lasting all day and all night. During the lunch I was itching for a drink, but as the day moved on (and everyone else became more and more oiled) I found it easier to abstain. I am really pleased about this as it was my first properly big night out with out drinking and I thought this would be the one area I'd find really hard. Don't get me wrong, it still is difficult, but I'm finding, much to my surprise, that I don't miss it nearly as much as I thought. I'm really enjoying the clarity of mind and not to mention no longer waking up in the morning ridden with angst about what I said to people or stupid things I've done. I'm starting to realise that a good night out doesn't have to involve bucket loads of booze - "I once was lost but now am found, was blind, but now I see".....well perhaps not that evangelical, but my mindset is certainly starting to change.

Till next time my fellow PCPers

Day 7 - Watch out Rocky

A joyous day today, I managed to master the skipping 'cross over'! It's far from graceful but it's progress non the less.

I spent the evening prepping veg etc for the week ahead. I'm glad I've got it all done as it means it is one less thing to worry about. I'm looking forward to starting the new exercises tomorrow looks like we're stepping it up a gear.

Went out last night and stayed off the booze - it wasn't as difficult as I thought it was going to be. I think it will probably be a different story though in a few weeks time when I hit a low point. But, I now know that it's not that difficult so I just need to make sure I stick to my guns.

Day 5 - How times have changed

It's Friday night...and my birthday. Normally both are great reasons to go out, but not now! I did my exercises after work and then headed home. I knew if I went out then temptation would probably have got the better of me. There will be plenty more Fridays and another birthday next year.

Day 3 - All the gear, no idea

So I bought the last of the kit that Patrick suggested. The pull up bar is in position and some how it manages to support me without pulling the door frame off the wall, an ingenious peace of kit that even Isambard Kingdom Brunel would have been impressed with.

The exercises are all going well and I managed to bash out another 360 skips on top of what was required. The legs were a little stiff at the start but they soon eased out. Feeling a little tired tonight and I'm going to try and do my work out tomorrow morning before work, which means a 5:30 am start...ouch. But as a friend in a balaclava once told me "who dares wins".

And they're off....

So, day one is done and dusted.

I've been psyching myself up  about starting this for a couple of weeks and I'm really pleased to have started it. October the 30th seems like a long way off. The biggest area of concern is the booze...and salt. Two things I definitely over indulge in, but as they say, you've got to be in it to win it. I know the booze is what's holding me back in terms of progress in the gym, so I'm really hoping that PCP is the focus I need to cut back on this most enjoyable vice!

The exercises today were fine, I know Patrick is easing us in to this, they will get a lot tougher. My first 100 skips were a complete shambles, but I seemed to get the hang of them eventually, but I had no idea they could be so tiring. I've got images in my head of skipping like a boxer by October but I think this could be wishful thinking.

Day one vital stats are as follows

• Weight - 81 kgs
• Body Mass Index - 25.0
• Fat mass % - 18.7%
• Waist to hip ratio - 0.92
• VO2 Max - 36
• Resting Heart Rate - 70 bpm

I'm only really interested in points 2 and 3. I'd really like to get my fat % down to below 10%.......we'll see where we are in 3 months time.

Good luck everyone!

Test

And so it begins