Scott Burns

Scott Burns

Kenzai Member
All good

J-Lo's still feel like I am being tattooed in the buttocks by an elephant, but apart from that things are peachy. Tried Dan's breakfast recipe of Guac on toast, with a omelette. Wolfed it down and as very tasty. Eating like this is becoming less of a hardship and more enjoyable. Every time I go to 7-11 for some milk in the morning I am struck by the fact they they sell nothing healthy, apart maybe from water and milk. Off for a swim, have a great weekend PCP'ers.


I have found my ideal breakfast. Its been hard to combine my carbs, eggs, and veg in some kind of meal I can wolf down a work, but I think I have found it.

110g Carbs. Cous Cous
150g Veg Stir Fried/Steamed Broccoli, Mushrooms, Red & Green Peppers, and Sugar Snap peas. 
1 Whole boiled egg
1 Boiled Egg white
Low Salt Soy sauce
Glass of Milk 300ml

Mix together and enjoy.


Its important to have a mental image of what you want to look like at the end of PCP. It keeps you focused. Here is mine, what is yours Team Pegasus.

Can't wait until I can go and buy those little tiny red things! Pony tail may take a while................

I could murder a pint

i would drink it so quickly that the glass wouldn't even be dirty afterwards. 

Some Guinness was spilt on the barroom floor
When the pub was shut for the night.
When out of his hole crept a wee brown mouse
And stood in the pale moonlight.

He lapped up the frothy foam from the floor
Then back on his haunches he sat.
And all night long, you could hear the mouse roar,
“Bring on the goddamn cat!”


Those spinny legs things KILL my arse cheeks. From now on I am calling them J-Lo's


Finding it a bit confusing as to what you can or cannot eat. Its hard to go out and grab lunch and keep it to the carb/protein limits, whilst finding something convenient that represents 190g of veg. 

Have the first dinner out tonight.....will be a test. What makes it worse is that there will be free booze and food. Will have to keep my eye on the prize.

Day 8
Img 1401

Ok, so I can tell things are getting more serious, which is good. It was nice to do some bicep exercises this morning. 
Breakfast was HUGE. More than I could eat. I had Omelette with Green peppers, one egg, one egg white. Its was nice, but had to drench it in some hot sauce to add flavour. The muesli and porridge mix did not work, so I will substitute the porridge for more muesli tomorrow. 

Need to buy some digital scales for the office so I can keep check on how much I am eating. 

End of week one

Little run today, 3k. Was a nice change. Taking the kids Kick Boxing later, so should burn off a few calories later. 

Read through the new diet stuff. Have a load of questions, but will do as instructed and wait out until we learn more next week. Looks like I will have to make a plan today and then stock up on some quality protein and veggies. I am actually looking forward to eating...this week my body felt like it needed more protein. 

Will have one last glass of wine with my meal tonight, then will be saying adios to the booze full stop for the rest of the PCP duration. 

All good.

So far so good. I am interested to see what next week brings, especially on the diet. Off with the family for swimming lessons, and it will give me and my wife the chance to do a  few lengths. I am going to take it easy and use it as some low intensity exercise. Looking forward to going for a run tomorrow just for a change of activity. Not going for distance, will just see how far I get after 30 mins. 

Am trying to order a punch bag, but am not having much luck. They all seem to be far too expensive, or will not deliver to HK. Will have to keep trying as I fancy finishing off every work out with 10-15 min on the bag, should help to fire up the metabolism and burn off some extra calories. I dont want to look back at these 3 months and think that i could have tried harder. 

On my knees

Am enjoying this. Exercise is a great way to start the day. I have not been doing the press ups on my knees, but instead have ben doing full, very deep,  press ups with the handle things and have been cranking out maximum reps.......until today. That extra set caught be by surprise, and I was forced to finish the last set as described in the work out instructions on my knees. 
In one way I am disappointed, but I know that training to failure makes you stronger.  

New Clothes Hanger

Work out done. Skipping was good, did all sets without tripping once. 

This arrived last night. For anyone who needs one, I picked it up off ebay. for about $40 ex. shipping. It came in bits, but is quite easy to put together. Tried it out for a few reps and its surprisingly sturdy even without the wall anchors. Here is the link


I was hungry at lunch. Ordered a Salad wrap from the salad bar and it was huge. I was going to eat all of it but it literally disintegrated in my hands half way through. Serendipity. 

Day 2

Otter kicks suck ass! On a brighter note I have found that you can clip the workouts as a PDF to Evernote, so you can have your workouts offline in case you are in an area without wifi. Evernote, plus iPad with a timer is working really well, and it means its harder for me to cheat with rest periods - which I am prone to do ;-)

And we are off......
Day1 skipping

Skipping in the rain is how my morning started. Can't remember a time when I actually skipped for more than 30 seconds. It was ok, and I can see why it is good cardio. Exercises were ok too, and I am surprised that the diet is not so strict initially. Calm before the storm me thinks.

Its going to be hard not drinking for 3 months. First time for everything I guess!

End of Week 8





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