Sias P.

Sias P.

Alumni
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Fantastic fun! 
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Fully enjoyed the program. Not so much the diet but definitely the new training routine which I'll be using going forward.

Great compliment for rugby which have improved and don't think I've ever had these kinda shoulder muscles before!

Thank you very much the program and will be keep going at it!


Shoulder injury!

So the last 6 days didn't go my way injured my shoulder so that I couldn't train it all. Hope to the last week this week!


Hour of pain!!

Stiff and bruised from Saturday's rugby game but battled through... feeling much better after the workout!


Last 2 days!!

Incredible workouts day 29 & 30! Prefer the speed ropes in between but man it makes it intense! Can never catch my breath. Just got to say these are excellent workouts for rugby.


Day 25!

This week is killing me! 100% exercises 60-70% diet. Is it just me or my shoulders are getting huge?!!!


Total 15min of jump rope.

Just checking that each cycle I have there is 5min of jump rope too. So 15 min of jump rope per day.


Huge improvement!

Day 15 and can feel an huge improvement in my rugby. Enjoying the circuit training, makes it easier yet you can push harder per set knowing there is always something else next!

My diet is not up to scratch but doing my best to keep it as close/realistic as I can.


Kettle bell/rugby!

Hi all, enjoying the new workouts but finding it very hard to do all the exercises while being in full swing of rugby season! Injuries and sore body is not ideal but going at it!


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The End of the Beginning!! 
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90 days..... done and dusted and how good is the timing? My 5th Wedding Anniversary today!! All though like another PCPer found out from before, my new body is just not good enough for my wife...hahhaha luckily I knew better... so I'm not surprised..hahaha This is definitely a present for me.. to be in the best shape my wife have ever seen me in !! Oh and thanks for all the soup you've made me as evening snacks ;) oh and the frustration of my attempt of cleaning up after my cooking....hahah

And yes guys no more talking about PCP!!!! How happy are you now??? The guys at work I'm sure were looking forward to me finishing this program more than me!! but sorry guys my brother (Tiny P) is in the latest program...

Had a fantastic time, thanks to everyone giving me the motivation and support to do this program!! You all know who you are and to those who thought I wouldn't be able to do it... sorry to disappoint but I did...hahaha and this is only the start!!

Was worried in the beginning of people saying I should take it easy especially for my heart... went for a medical check yesterday and got me hooked up on some fancy machines... had to find out the result before having to wait weeks so asked the doctor in the end..... bamm resting heart rate of 42!!! No wonder last night I did an extra 10min of boxing bag (straight after 30min skipping) none stop and my breathing was as calm as if i had a 10 min jog.... how wicked is that???.... sweat like a pig though..hahahha 

Its been a complete lifestyle change.... and thanks to everyone at PCP - Patrick, Teo and Sarah for the timely messages and teaching us as we go along... and the support you've shown during the 90 days. I find this learning part exceptionally helpful... (i'm one of those guys who will go to doctor when i'm sick and asked millions of questions ...hahha) but with these daily readings I was happy to wait and see before asking too many... Awesome idea to teach as we go along.

To my group, guys we rocked it!! Everyone in the group took part and yes reading your guys block every day was awesome... you all did a great job of this program and you all look toned up and healthy!!!! Really hope one day to meet each and every one of you!!

So here it is, the final measurements.

Day 1 -140.4kg (35.0% body fat)
Waist 124cm
Chest 125cm
Upper leg 73.5cm
Calf 47.5cm
Biceps 40cm
Neck 50cm



Day 90 -117.2kg (20.2%)
Waist 105.5cm
Chest 117cm
Upper leg 65cm
Calf 44.0cm
Biceps 38cm
Neck 45.5cm



Thanks once again guys, I got the hunger back to get in even better shape now.... this was only the beginning !! 
Slow and steady and we all did it !!!


Super sets!!

I own you !!! Now it really feels like I'm training !! This is perfect exercises for rugby.... using all the muscle groups all at once with your increased heart rate.... oh and it takes so much less time than before.... Going to keep with them long after the 90 days!! I own you bad boys ....!!!hahahah Absolutely loving it !!!


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So, I've been great the whole week. Getting up at 6am, hit the gym and everything done  before going to work!

Then Thursday night happened.....

Had dinner and drinks after... yes i gave in...  I took a pic after i saw myself in the mirror.... how bad is that?? beyond arrogant and vain!! none the less I'm adding the pic..... hahahaa For the first time I've actually seen the rewards of all this training. And so I hit the dance floor for the first time in years thinking the cardio workout of dancing (dancing and myself.... means a lot of entertainment value looking at a huge guy tryig to get some moves goign...hhhaahaah ... which just doesn't happen) will make up for the alcohol consumption. I think it did but all the vodka shots definitely didn't help..... i drank a lot less than i normally would have which i think is pretty impressive.... and then 2 hours sleep and bamm back at work with not a too bad hangover but very very tired from the little sleep and the intense workouts during the week !!!

Here is the real bad part.... lunch!!! 
Burger King Whopper meals were ordered.... Let's just say there is no way with an hangover and 2 hours sleep that I am not going to take part..!! Oh I did with fries and an ice cream on top of that (around 1500 calories!!)... and oh how good did that all taste??!!! Absolutely fantastic...!!! about 30min after the meal i felt absolutely awful promising myself never to have it again.....hahaha The orange i had for breakfast and another orange as a morning snack actually made me feel better... but this meal... wow I felt seriously sick.

Got home after a full day's work... put my son to bed and so almost fell asleep with him but felt the quilt of drinking all night and having such a bad lunch... i forced myself out bed... got dressed and went for a 35min jump rope session and the workout session afterwards... and for the first time a bit of sauna..... Was absolutely amazed how fired up I was to do this workout and do it properly !!! Maybe I was still hangover and believing that i'm actually 15 years younger!! 

Doubled up on the skipping yesterday and today and going to finish this on an high!!!


Yes indeed, the Tokyo 7's happened !! Kept my last indulgence for the Saturday..... just not sure I kept it with in 1000 calories!hahaha Drinking beer from 10:00am until 5:30am (didn't drink on Sunday at the 7's).... think there is a ZERO missing there some where when counting the calories... Still kept with the eating but didn't do the workouts Sat or Sun but no worries was up early this morning and did the workout... just 1 workout behind and will do some extra jump rope tonight with some 8min abs!


Day 1 -140.4kg (35.0% body fat)
Waist 124cm
Chest 125cm
Upper leg 73.5cm
Calf 47.5cm
Biceps 40cm
Neck 50cm



Day 79 -119.4kg (22.0%)
Waist 108cm
Chest 118.5cm
Upper leg 67cm
Calf 45.0cm
Biceps 39cm
Neck 45.5cm



Still lost a bit of weight and even after all the drinking still lost another 1cm around the waste... at the moment my best indicator if I'm still on track.... 11 days left and going to be strong !! Finish on an high !!


Slow steady people .... keep it going !


End of Day71

Howizt!!


Been strong this week. Had to go out for dinner during the week.... ordered a beer thinking why not only one.... Amazingly enough I looked at it for about an hour and just kept with the sparkling water and then send it away.


Day 1 -140.4kg (35.0% body fat)
Waist 124cm
Chest 125cm
Upper leg 73.5cm
Calf 47.5cm
Biceps 40cm
Neck 50cm



Day 71 -120.4kg (21.8%)
Waist 109cm
Chest 118.5cm
Upper leg 67cm
Calf 45.0cm
Biceps 39cm
Neck 45.5cm




It is all good otherwise. Keep it going!!


Slow and steady.


End of day 64!
Dragonfly20130312 2 d083uz

Hi all!

Feeling strong and still fully enjoying it! 

For the first time I'm actually seeing what I thought I was seeing more than 2 months ago when I look in the mirror! And now even after loosing 18.2kg and 12.5% body fat. I look at myself thinking wow, I'm still around 10kg over weight ... how fat was I really?????

I'm amazed how my mind set have changed. At first I thought this 3 month PCP thing will do it for me, now I've realised this is just the beginning. I've truly forgot how much I enjoy training. Now thanks to PCP I have it back !!

After reading one of the messages earlier this week to keep in mind the big picture and make yourself enthusiastic.. I just look at my waist shrinking!!hahaha If it was 1.5cm this week or 1cm the week before... at the moment with 14cm down !! I thought that will take longer than 64 days!! hahahah

Day 1 -140.4kg (35.0% body fat)
Waist 124cm
Chest 125cm
Upper leg 73.5cm
Calf 47.5cm
Biceps 40cm
Neck 50cm



Day 64 -122.2kg (22.1%)
Waist 110cm
Chest 120.5cm
Upper leg 69cm
Calf 45.0cm
Biceps 38cm
Neck 48cm



Keep strong guys and just remember...... slow and steady!!


Day 57

Hi all!

Seems everyone is doing great!! Still 100% on the PCP program. Just not so 100% on the indulgence.....!!  Had a few too many beers and rum and coke with Yakiniku as dinner. Amazingly enough still lost 1.8kg this week. The beer tasted better than ever but feeling sick the following day I was happy to be off alcohol again.

After asking Patrick about the setting on the scale to read your body fat %, male athlete or male average? Since we've been training and eating like athletes that is the setting we are suppose to set. So very happy to say day1 was 35% and day57 is 23.4%!! 33 days left to get to get below my 20% target and eventually for 15% to get my old body back.hahah

Day 1 -140.4kg (35.0% body fat)
Waist 124cm
Chest 125cm
Upper leg 73.5cm
Calf 47.5cm
Biceps 40cm
Neck 50cm



Day 57 -124.4kg (23.4%)
Waist 111.5cm
Chest 120.5cm
Upper leg 69cm
Calf 45.0cm
Biceps 38cm
Neck 48cm



Still fully enjoying PCP with the challenges !! Keep it going all. Only 33 days left!


Slow and steady.


Final Photo

Final

Current

Alumni
Alumni

Completed

Kenzai Body
Kenzai Body

Kenzai Kettlebell
Kenzai Kettlebell