Had a chance today to work out at a gym and do my sets for the PCP. Not too much different from the bands and still used jump rope and my own body weight for many of the exercises but one thing that hit me square in the chest was the amount of testosterone and puffed up ego in the air. It seemed like some of the guys were deliberately throwing weights around, oblivious to everyone but themselves(or acting like they were king of the world). There was lots of chat around the machines and weights and I had to excuse myself several times to use either the dip or chin up bar – frustrating and because of this and waiting around the routine took me longer then it would have at home. All this expensive equipment but not much use to me.
Score another for the PCP program.
I’m back home and glad to have my own food and scale to guide me. As tough as it was on the road I think I did okay. Best to keep all those things that are tempting away from you, but on the road there’s more of what’s bad for you than what you need. The constant bombardment of advertising, promotion and point of purchase glitz can erode your will power, however I know that the PCP has fortified my determination to resist such villainy.
See you soon.
Tuesday, April 28, 2009
Sunday, April 26, 2009
Day 57 - This is Crunch Time
I’ve just come off from a week at a conference, missing workouts and not following my diet like I should, so now I’ve got to claw my way back to where I was a week ago and then some. It’s a little disheartening but also humbling and makes me appreciate the work I’ve done so far.
I was reading some of Patrick’s motivational suggestions for finishing one more set and I think they apply to the whole PCP program. I was thinking of a story my Father-in-law told me awhile back. In Ireland during the mid-eighties he and his brothers went to the final of the Triple Crown Rugby tournament between Ireland and England. Near the end of the game with Ireland down 3 points, one of the captains of the Irish team by the name of Fitzgerald went around to all of the players saying something in their ears and giving them a jab to the gut. The next play the team came together and a full-back ran forward with an amazing drop-kick to win the game. It was only after the game that the spectators found out what Fitzgerald said; when going around to the players he said in a serious, pointed and somber tone, “Where’s your fucking Pride?” of course saying “Priade” as only an Irishman can. They went on to show where their pride was and I use it too when something is rather difficult.
So its go time and I’m going to find my pride.
Here are my critical stats
BMI: 26.4
Fat Percentage: 16.9%
Height: 160cm
Weight: 96.1kgs
Arm: 38cm
Chest: 113cm
Waist: 94cm
Hips: 97cm
Thigh: 62cm
Resting Heart Rate: 59 bpm
See you soon.
I was reading some of Patrick’s motivational suggestions for finishing one more set and I think they apply to the whole PCP program. I was thinking of a story my Father-in-law told me awhile back. In Ireland during the mid-eighties he and his brothers went to the final of the Triple Crown Rugby tournament between Ireland and England. Near the end of the game with Ireland down 3 points, one of the captains of the Irish team by the name of Fitzgerald went around to all of the players saying something in their ears and giving them a jab to the gut. The next play the team came together and a full-back ran forward with an amazing drop-kick to win the game. It was only after the game that the spectators found out what Fitzgerald said; when going around to the players he said in a serious, pointed and somber tone, “Where’s your fucking Pride?” of course saying “Priade” as only an Irishman can. They went on to show where their pride was and I use it too when something is rather difficult.
So its go time and I’m going to find my pride.
Here are my critical stats
BMI: 26.4
Fat Percentage: 16.9%
Height: 160cm
Weight: 96.1kgs
Arm: 38cm
Chest: 113cm
Waist: 94cm
Hips: 97cm
Thigh: 62cm
Resting Heart Rate: 59 bpm
See you soon.
Friday, April 24, 2009
Day 54 – Lookin’ Good
At the conference I’m at I just saw an old colleague of mine. I hadn’t seen her in a couple of years and the first thing she said to me was that I looked good. Normally I would thank her and move on to smaller or larger conversation but instead I asked her, perhaps bluntly, what made me look good. She stepped backed looked me up and down and said that I was thinner throughout my body though I still looked healthy.
I then proceeded to tell her about the PCP diet and program. She was polite but countered with saying that she had tried diets like this too but they never worked. I stopped right there and changed the conversation, I probably could have gone on and tried to convince her of the beauty of PCP but instead we talked about world politics and religion.
The reason I stopped was because I didn’t have the time or energy to reprogram her through cognitive behavioral therapy and I saw in her like I have seen in so many, self fulfilling prophecies. I’ll always tell people about the PCP and answer all the questions they have but when I realize that they don’t believe in themselves (without them realizing they don’t believe in themselves) I’ll usually turn it off.
To be certain there are a lot of bad diets out their and equally bad workout programs but the single biggest reason that people fail is because they fail themselves and believe it is the program’s fault. I’ve talked about this before but I’m still intrigued when I see self fulfilling prophesies right before my eyes, because just like luck, fate, karma, the outcome of future events is way more controllable through our beliefs and attitudes than we will probably ever realize.
This week I fell into some bad self-talk which got me into some trouble. Things like “It’s only one(more) drink” or “I’ll do some extra ropejumps and pushups tomorrow.” Great sentiments but they often don’t mean anything, I’m just trying to convince the angel on my right shoulder that it’s a-okay. I love situations like this where I am out of control of my environment as compared to home, because it gives me a chance to reprogram some negative behavior. Its hard but in the end I need to be stronger for it.
See you tomorrow.
I then proceeded to tell her about the PCP diet and program. She was polite but countered with saying that she had tried diets like this too but they never worked. I stopped right there and changed the conversation, I probably could have gone on and tried to convince her of the beauty of PCP but instead we talked about world politics and religion.
The reason I stopped was because I didn’t have the time or energy to reprogram her through cognitive behavioral therapy and I saw in her like I have seen in so many, self fulfilling prophecies. I’ll always tell people about the PCP and answer all the questions they have but when I realize that they don’t believe in themselves (without them realizing they don’t believe in themselves) I’ll usually turn it off.
To be certain there are a lot of bad diets out their and equally bad workout programs but the single biggest reason that people fail is because they fail themselves and believe it is the program’s fault. I’ve talked about this before but I’m still intrigued when I see self fulfilling prophesies right before my eyes, because just like luck, fate, karma, the outcome of future events is way more controllable through our beliefs and attitudes than we will probably ever realize.
This week I fell into some bad self-talk which got me into some trouble. Things like “It’s only one(more) drink” or “I’ll do some extra ropejumps and pushups tomorrow.” Great sentiments but they often don’t mean anything, I’m just trying to convince the angel on my right shoulder that it’s a-okay. I love situations like this where I am out of control of my environment as compared to home, because it gives me a chance to reprogram some negative behavior. Its hard but in the end I need to be stronger for it.
See you tomorrow.
Tuesday, April 21, 2009
Day 52 - Shot in the Arm
So I’m trying my best to eat well, while on the road. I had a bowl of oatmeal this morning with some steamed vegetables and chicken breast. For lunch and dinner I had pasta with chicken and a side of vegetables. I got a great workout of strength training but missed my ropejumps.
As I was going over some emails from Patrick I read one where he reminded his humble students why we doing what we do on the PCP diet. It was an eye opener because I have been on autopilot for awhile going through the motions but not really thinking about the real reason why things are done. It was great to read it, something that really energized me and something I know will help me get going again.
I haven’t been following the diet as closely as I should and I’ve noticed a few distinct changes. I can feel some weight around my belly. I’ll try to post a picture and my critical measurements tomorrow and I’m sure there will be a difference, in a bad way. I have also gotten mouth ulcers or cancor sores. They are painful and I am pissed off that I have them. While I am not certain, it is probably from a lack of nutrients, minerals, vitamins and the stress I have been under for the past few days. I have been employing some home remedies like drinking cranberry juice, putting a teabag on the site and applying kaopectate to the wound. I hope it clears up soon.
When I go out for food I usually get a lot of looks from the waiters stunned by my requests for certain types of foods in certain amounts. I found one great place that will cater to all of my needs and won’t look at me like I forgot to wear my clothes. I’m sticking with them since their food is good but their service is better – I’m going to tell them that the PCP is the reason I love them!
See you tomorrow.
As I was going over some emails from Patrick I read one where he reminded his humble students why we doing what we do on the PCP diet. It was an eye opener because I have been on autopilot for awhile going through the motions but not really thinking about the real reason why things are done. It was great to read it, something that really energized me and something I know will help me get going again.
I haven’t been following the diet as closely as I should and I’ve noticed a few distinct changes. I can feel some weight around my belly. I’ll try to post a picture and my critical measurements tomorrow and I’m sure there will be a difference, in a bad way. I have also gotten mouth ulcers or cancor sores. They are painful and I am pissed off that I have them. While I am not certain, it is probably from a lack of nutrients, minerals, vitamins and the stress I have been under for the past few days. I have been employing some home remedies like drinking cranberry juice, putting a teabag on the site and applying kaopectate to the wound. I hope it clears up soon.
When I go out for food I usually get a lot of looks from the waiters stunned by my requests for certain types of foods in certain amounts. I found one great place that will cater to all of my needs and won’t look at me like I forgot to wear my clothes. I’m sticking with them since their food is good but their service is better – I’m going to tell them that the PCP is the reason I love them!
See you tomorrow.
Monday, April 20, 2009
Day 51 – On the road again
The last few days have been a mess with lost luggage, missed flights and a lot of travel related stress. Nevertheless, I’m finally at my destination for a business meeting.
The trip was a PCP nightmare, no time for exercise and I ate too much and the wrong kinds of stuff. So here I am feeling bloated and guilty because I know its all falling apart at the seams but I feel as if this is just apart of the PCP experience, my first real lapse and some mitigating circumstances.
I brought vegetables, fruit and eggs with me and had two meals the PCP way but then as my flight was delayed in Dallas I had little choice what to eat but made the best of it with the help of a woman at a restaurant called Au Bon Pain. She portioned out what I needed and did the best she could to give me whole grains, even if we both were uncertain of what the ingredients were. I mostly drank water but on the plane, I had some orange juice and a can of Coke.
As I got into my hotel in Miami at 1:30 in the morning I ordered room service of chicken noodle soup salad and chicken breast with fries, I knew all I had to do was to just put the phone down and go to sleep but I was hungry and wanted those fries.
I got up late for my first meeting and needed to eat breakfast in a hurry. I had oatmeal and a bowl of fruit with two chicken chorizo sausages. Not bad but I put two sugars in my coffee with little regard.
I know I could have done better trying to eat the right things but I wonder how much of our diets and lives are effected by stress, hurrying and strange agendas. I know that it is so much easier to have a great diet at home but would better planning alone have helped me. I don’t think so because several times I had my roadmap laid before me and I just said screw it! I ate what I felt like. Maybe I just needed to get it out of my system.
Today I don’t feel very well and have some indigestion. I also need to get back to a workout routine, which I will get up early tomorrow to do.
Let see how tomorrow goes.
The trip was a PCP nightmare, no time for exercise and I ate too much and the wrong kinds of stuff. So here I am feeling bloated and guilty because I know its all falling apart at the seams but I feel as if this is just apart of the PCP experience, my first real lapse and some mitigating circumstances.
I brought vegetables, fruit and eggs with me and had two meals the PCP way but then as my flight was delayed in Dallas I had little choice what to eat but made the best of it with the help of a woman at a restaurant called Au Bon Pain. She portioned out what I needed and did the best she could to give me whole grains, even if we both were uncertain of what the ingredients were. I mostly drank water but on the plane, I had some orange juice and a can of Coke.
As I got into my hotel in Miami at 1:30 in the morning I ordered room service of chicken noodle soup salad and chicken breast with fries, I knew all I had to do was to just put the phone down and go to sleep but I was hungry and wanted those fries.
I got up late for my first meeting and needed to eat breakfast in a hurry. I had oatmeal and a bowl of fruit with two chicken chorizo sausages. Not bad but I put two sugars in my coffee with little regard.
I know I could have done better trying to eat the right things but I wonder how much of our diets and lives are effected by stress, hurrying and strange agendas. I know that it is so much easier to have a great diet at home but would better planning alone have helped me. I don’t think so because several times I had my roadmap laid before me and I just said screw it! I ate what I felt like. Maybe I just needed to get it out of my system.
Today I don’t feel very well and have some indigestion. I also need to get back to a workout routine, which I will get up early tomorrow to do.
Let see how tomorrow goes.
Friday, April 17, 2009
Day 48 – TGIF Too!
Wow, what a hectic week! I have been going hard in all areas of my life and I am amazed that I am still rockin’ the PCP. I think that because I am always on the go and looking for something to do, constantly, I don’t get bored. However I do get tired and burnt out and sometimes I don’t see it until its too late.
I don’t think you have to take a break from your activities necessarily when you are overwhelmed, you just need to step back, look at what is working and what isn’t and make adjustments. The real key is to do this before the burnout occurs. Little changes can mean big results. I did this a few days ago. I was working out, doing all the exercises and then I stepped back and realized that my lower back was hurting. I tried to reason why this was – maybe it was the squats, lunges, etc. When I was doing my crunches I realized that near the end of my sets I was lifting my back up slightly. I corrected the movement and now my back is better and no longer sore. Little change, potentially big changes.
I’m going to take my advice and look back over the week and see what I could have done better in all areas of my life. This is hard as nobody wants to look at their faults too much, not unless they really want to improve. I want to improve. So there you go.
See you tomorrow.
I don’t think you have to take a break from your activities necessarily when you are overwhelmed, you just need to step back, look at what is working and what isn’t and make adjustments. The real key is to do this before the burnout occurs. Little changes can mean big results. I did this a few days ago. I was working out, doing all the exercises and then I stepped back and realized that my lower back was hurting. I tried to reason why this was – maybe it was the squats, lunges, etc. When I was doing my crunches I realized that near the end of my sets I was lifting my back up slightly. I corrected the movement and now my back is better and no longer sore. Little change, potentially big changes.
I’m going to take my advice and look back over the week and see what I could have done better in all areas of my life. This is hard as nobody wants to look at their faults too much, not unless they really want to improve. I want to improve. So there you go.
See you tomorrow.
Thursday, April 16, 2009
Day 47 – Flying Large
I just read this article on airlines either being forced to allow two seats for the price of one for those obese passengers or charging them for two seats. In Canada there has been a supreme court ruling on the accommodation of severely obese passengers on Canadian Airlines, essentially giving them a free extra seat.
Yesterday, United Airlines announced it would begin charging obese passengers for two seats.
One commenter to the article said that it would be onerous on the person sitting beside an obese person if they only had one seat.
I take a different viewpoint. Look at cars, they are generally relaunched or updated every 3 – 6 years and every new model tends to get bigger in many ways. The seats particularly have been better bolstered and widened to accommodate (especially western) passengers because of increased weight and size. However over the regular sized seats and cabin area if you want it changed in some way, say heated seats, leather, lumbar support, bench seats, buckets, you’ve got to pay for it.
On planes, you cannot relaunch and upgrade the seats as often, but if you want two seats, then pay for it regardless of your size.
However, I am 6’4” tall and I am regularly cramped with my knees against the seat in front of me – before it has been reclined. Should I not get extra legroom, I would have a better case than an obese person saying that this is truly something I cannot control!
Anyway, I guess this like many things is systematic of the larger problems we have today when it comes to weight, body and how to deal with the changes.
It would be too easy to say just get off your ass and loose that weight and pay for only one seat. I know that some people have a legitimate obesity problem that normal exercise and diet cannot fix. However, that’s not true for every obese person. A ruling from our Supreme Court that is all encompassing and comprehensive makes it too easy for some to ride the system.
The next time I fly with my kids I’m going to ask if I can only pay for half a seat for each of them – they’re so cute and tiny.
Workout was great today; I worked my arms until they felt like phantom limbs, not quite there and full of lactic acid. Great burn.
See you tomorrow.
Yesterday, United Airlines announced it would begin charging obese passengers for two seats.
One commenter to the article said that it would be onerous on the person sitting beside an obese person if they only had one seat.
I take a different viewpoint. Look at cars, they are generally relaunched or updated every 3 – 6 years and every new model tends to get bigger in many ways. The seats particularly have been better bolstered and widened to accommodate (especially western) passengers because of increased weight and size. However over the regular sized seats and cabin area if you want it changed in some way, say heated seats, leather, lumbar support, bench seats, buckets, you’ve got to pay for it.
On planes, you cannot relaunch and upgrade the seats as often, but if you want two seats, then pay for it regardless of your size.
However, I am 6’4” tall and I am regularly cramped with my knees against the seat in front of me – before it has been reclined. Should I not get extra legroom, I would have a better case than an obese person saying that this is truly something I cannot control!
Anyway, I guess this like many things is systematic of the larger problems we have today when it comes to weight, body and how to deal with the changes.
It would be too easy to say just get off your ass and loose that weight and pay for only one seat. I know that some people have a legitimate obesity problem that normal exercise and diet cannot fix. However, that’s not true for every obese person. A ruling from our Supreme Court that is all encompassing and comprehensive makes it too easy for some to ride the system.
The next time I fly with my kids I’m going to ask if I can only pay for half a seat for each of them – they’re so cute and tiny.
Workout was great today; I worked my arms until they felt like phantom limbs, not quite there and full of lactic acid. Great burn.
See you tomorrow.
Wednesday, April 15, 2009
Day 46 – Trip
I just set up a business trip for next week that I was not expecting for a few months. It is not all bad but I am worried that I will not be able to follow my diet and perhaps not get the same workouts that I have become accustomed to.
I’m going to look for a small scale to take with me, I know it will be inconvenient but then again I can portion out the food I get. I have also put a call into the manager of the hotel to explain my special diet. The way I see it is that I’m no different than someone with an illness like diabetes who follows a restricted diet. The hotel should be able to cater to my needs.
I wonder when and if there will be a tipping point when others request this type of food service and a hotel/resort/restaurant sees it as enough of a trend to make it part of the regular services. I know some places do this now but it always seems like a patronizing marketing ploy.
So if you have any ideas on how to make it more manageable, please pass on the tips. Really, this trip should have no discernable effect on the PCP it will just take a little foresight, planning and more hard work.
Let me know what you think.
See you tomorrow
I’m going to look for a small scale to take with me, I know it will be inconvenient but then again I can portion out the food I get. I have also put a call into the manager of the hotel to explain my special diet. The way I see it is that I’m no different than someone with an illness like diabetes who follows a restricted diet. The hotel should be able to cater to my needs.
I wonder when and if there will be a tipping point when others request this type of food service and a hotel/resort/restaurant sees it as enough of a trend to make it part of the regular services. I know some places do this now but it always seems like a patronizing marketing ploy.
So if you have any ideas on how to make it more manageable, please pass on the tips. Really, this trip should have no discernable effect on the PCP it will just take a little foresight, planning and more hard work.
Let me know what you think.
See you tomorrow
Day 45 – Half way done/started
Its half way to the new me. I noticed something today that I’ve probably been vaguely aware of for some time. I went out to lunch with a colleague of mine and I wasn’t excited in the slightest to go to one of my favourite restaurants. It may have been that I knew and anticipated that I wasn’t going to have a rich, fattening and otherwise flavorful meal but most likely it was because I knew that eating such food was rather unhealthy for me. This is really interesting because I wouldn’t have come to this restaurant given the choice, not because I was avoiding the food but because I genuinely didn’t want it – this is a behavioural change that really is important.
Will I not want to eat my favorite dish after the PCP is done? I’ll probably have it but I bet I will want it a lot less than I used to.
I am a little sad that my enjoyment of that kind of food is gone, at least for now but I have found a love of simpler, less refined foods and the joy of sweet fruit instead of sugary sweets.
Its something I haven’t got my whole head wrapped around yet but I think I like it and I know its good for me. I just hope I can convince all my family and friends that I’m not being anti-social, I just don’t want or need to go out for dinner as much any more. Oh and I know I’m going to save a bunch on it too.
By the way - In my last photo it looks as though I have ab lines – I’m sorry to say that is not the buff cut of abs. I just finished some situps and there were marks left by the creased flesh. Soon though my baby abs will see the light of day!
See you tomorrow.
Will I not want to eat my favorite dish after the PCP is done? I’ll probably have it but I bet I will want it a lot less than I used to.
I am a little sad that my enjoyment of that kind of food is gone, at least for now but I have found a love of simpler, less refined foods and the joy of sweet fruit instead of sugary sweets.
Its something I haven’t got my whole head wrapped around yet but I think I like it and I know its good for me. I just hope I can convince all my family and friends that I’m not being anti-social, I just don’t want or need to go out for dinner as much any more. Oh and I know I’m going to save a bunch on it too.
By the way - In my last photo it looks as though I have ab lines – I’m sorry to say that is not the buff cut of abs. I just finished some situps and there were marks left by the creased flesh. Soon though my baby abs will see the light of day!
See you tomorrow.
Monday, April 13, 2009
Day 44 – Test my condition
A while ago Patrick gave me and article that outlined tests to evaluate your physical fitness. You can see the article here: How fit are you? Our simple fitness test will determine your level of conditioning—and teach you how to improve it.
From the article I’m concentrating on the following tests:
1. Resting Heart Rate
2. 1 ½ Mile Run
3. Push-up
4. One-Rep-Max Bench Press
5. Bent Knee Crunch
6. Sit and Reach Test*
Here is how I performed on each test:
1. Resting Heart Rate Test
This morning before I got out of bed I took my one minute pulse and got 57 beats. For me this is average – in running season my heart rate can drop to below 50 bpm.
2. 1 ½ Mile Run Test
On the weekend I completed this run in 11:24. This would put me in the top 70 percentile based on this chart
V02 max and 1 1/2-mile-run time, 30- to 39-year-old men
Percentile V02 max 1 1/2-mile run
rank (minutes)
99 >59 <7:11
90 50 9:30
80 47 10:47
70 45 11:34
60 42 12:20
50 41 12:51
40 39 12:36
30 37 14:08
20 35 14:52
10 33 15:52
01 <27 >18:00
Sources: The Journal of the American College of Sports Medicine
(1995)
3. Push-up Test
I have been working steadily on pushups and recently I completed 60 in succession. I’ll use this as a baseline.
Age 20-29 30-39 40-49
Excellent >36 >30 >22
Above average 29-35 22-29 17-21
Average 22-28 17-21 13-16
Below average 17-21 12-16 10-12
Poor <16 <11 <9
4. One-Rep-Max Bench
Last week a friend and I partook in the time honoured male bonding extravaganza of trying to out bench press each other. I didn’t win but I did finish lifting 275 lbs. which is 131% of my body weight.
Age 20-29 30-39 40-49 50-59
Superior [greater than [greater than [greater than [greater than
or equal to] or equal to] or equal to] or equal to]
1.63 1.35 1.20 1.05
Excellent 1.32-1.62 1.12-1.34 1.00-1.19 0.90-1.04
Good 1.14-1.31 0.98-1.11 0.88-0.99 0.79-0.89
Average 1.00-1.13 0.89-0.97 0.81-0.87 0.72-0.78
Fair 0.89-0.99 0.79-0.88 0.73-0.80 0.64-0.71
Poor 0.73-0.88 0.66-0.78 0.60-0.72 0.54-0.63
Dismal [less than or [less than or [less than or [less than or
equal to] equal to] equal to] equal to]
0.72 0.65 0.59 0.53
Source: The American College of Sports Medicine's Guidelines for
Exercise Testing and Prescription (fifth edition)
5. Bent-Knee Crunch Test
The amount of crunches and v-sits I’ve been doing has really helped here. I completed a total of 63 before my form broke down and I was straining for one more.
Age <35 35-44 45
Excellent 60 50 40
Good 45 40 25
Marginal 30 25 15
Needs work 15 10 5
Source: Faulkner, R.A., Syringings, E.S., McQuarrie, A., and Bell, R.D.,
"Partial Curl-Up Research Project Final Report" (1988), submitted to the
Canadian Fitness and Lifestyle Research Institute
6. Sit and Reach Test.
This one wasn't in the article but it's basically how close or over I can stretch toward my toes with my legs straight. I did not perform well on this one, although my flexibility is getting better.
I stretched to 16 cms from my toes which puts me in the poor category. I'm stretching a bit everyday to improve this number.
So now I know where I stand with these tests and every two weeks I’ll complete them to see how I progress. Hopefully I’ll get better since I’m more concerned with how I improve than how I compare to the article’s ratings.
See you tomorrow.
From the article I’m concentrating on the following tests:
1. Resting Heart Rate
2. 1 ½ Mile Run
3. Push-up
4. One-Rep-Max Bench Press
5. Bent Knee Crunch
6. Sit and Reach Test*
Here is how I performed on each test:
1. Resting Heart Rate Test
This morning before I got out of bed I took my one minute pulse and got 57 beats. For me this is average – in running season my heart rate can drop to below 50 bpm.
2. 1 ½ Mile Run Test
On the weekend I completed this run in 11:24. This would put me in the top 70 percentile based on this chart
V02 max and 1 1/2-mile-run time, 30- to 39-year-old men
Percentile V02 max 1 1/2-mile run
rank (minutes)
99 >59 <7:11
90 50 9:30
80 47 10:47
70 45 11:34
60 42 12:20
50 41 12:51
40 39 12:36
30 37 14:08
20 35 14:52
10 33 15:52
01 <27 >18:00
Sources: The Journal of the American College of Sports Medicine
(1995)
3. Push-up Test
I have been working steadily on pushups and recently I completed 60 in succession. I’ll use this as a baseline.
Age 20-29 30-39 40-49
Excellent >36 >30 >22
Above average 29-35 22-29 17-21
Average 22-28 17-21 13-16
Below average 17-21 12-16 10-12
Poor <16 <11 <9
4. One-Rep-Max Bench
Last week a friend and I partook in the time honoured male bonding extravaganza of trying to out bench press each other. I didn’t win but I did finish lifting 275 lbs. which is 131% of my body weight.
Age 20-29 30-39 40-49 50-59
Superior [greater than [greater than [greater than [greater than
or equal to] or equal to] or equal to] or equal to]
1.63 1.35 1.20 1.05
Excellent 1.32-1.62 1.12-1.34 1.00-1.19 0.90-1.04
Good 1.14-1.31 0.98-1.11 0.88-0.99 0.79-0.89
Average 1.00-1.13 0.89-0.97 0.81-0.87 0.72-0.78
Fair 0.89-0.99 0.79-0.88 0.73-0.80 0.64-0.71
Poor 0.73-0.88 0.66-0.78 0.60-0.72 0.54-0.63
Dismal [less than or [less than or [less than or [less than or
equal to] equal to] equal to] equal to]
0.72 0.65 0.59 0.53
Source: The American College of Sports Medicine's Guidelines for
Exercise Testing and Prescription (fifth edition)
5. Bent-Knee Crunch Test
The amount of crunches and v-sits I’ve been doing has really helped here. I completed a total of 63 before my form broke down and I was straining for one more.
Age <35 35-44 45
Excellent 60 50 40
Good 45 40 25
Marginal 30 25 15
Needs work 15 10 5
Source: Faulkner, R.A., Syringings, E.S., McQuarrie, A., and Bell, R.D.,
"Partial Curl-Up Research Project Final Report" (1988), submitted to the
Canadian Fitness and Lifestyle Research Institute
6. Sit and Reach Test.
This one wasn't in the article but it's basically how close or over I can stretch toward my toes with my legs straight. I did not perform well on this one, although my flexibility is getting better.
I stretched to 16 cms from my toes which puts me in the poor category. I'm stretching a bit everyday to improve this number.
So now I know where I stand with these tests and every two weeks I’ll complete them to see how I progress. Hopefully I’ll get better since I’m more concerned with how I improve than how I compare to the article’s ratings.
See you tomorrow.
Day 43 – When does that fat drop off?
I am amazed that the little bit of fat covering my abs is so persistent and sticky. I can feel my abs larger and stronger than I ever remember them but they are covered by a relatively thin layer of fat obscuring them from all the world to see. I guess I’m finding it rather frustrating since my weight is down to 209 lbs. – thats 16 pounds down from where I was 43 days ago and I would have bet anyone that at 10-15 lbs off I would have been cut. At 6’3”, 16 pounds is harder to see coming off then if I was smaller but still I have lost 7% of my mass.
I know now why so many fail, it's because they don’t see much results from quite a bit of work. It's been over a month and I’ve worked extremely hard if I do say so myself but perhaps my expectations were a little tall.
So today I am realigning my goals and taking a longer range view. I commented to Tanya that I’m going to stop looking at my waistline and focus solely on the food and workouts for the next week. Hopefully that tiny bicycle tire will be gone soon enough. Maybe I should drop it as one of my goals since it will come if I complete my other goals.
Here I am at week 6:
Here are my critical stats
BMI: 26.1
Fat Percentage: 16.6%
Height: 160cm
Weight: 94.8kgs
Arm: 37cm
Chest: 112cm
Waist: 94cm
Hips: 95cm
Thigh: 61cm
Resting Heart Rate: 57 bpm
See you tomorrow.
I know now why so many fail, it's because they don’t see much results from quite a bit of work. It's been over a month and I’ve worked extremely hard if I do say so myself but perhaps my expectations were a little tall.
So today I am realigning my goals and taking a longer range view. I commented to Tanya that I’m going to stop looking at my waistline and focus solely on the food and workouts for the next week. Hopefully that tiny bicycle tire will be gone soon enough. Maybe I should drop it as one of my goals since it will come if I complete my other goals.
Here I am at week 6:
Here are my critical stats
BMI: 26.1
Fat Percentage: 16.6%
Height: 160cm
Weight: 94.8kgs
Arm: 37cm
Chest: 112cm
Waist: 94cm
Hips: 95cm
Thigh: 61cm
Resting Heart Rate: 57 bpm
See you tomorrow.
Saturday, April 11, 2009
Day 42 – Kids
My kids make me laugh. My eldest constantly reminds me of what I can and cannot eat, sounding a lot like my wife and I’ve come to really appreciate his sensibilities. Because I am constantly talking about the PCP, diet and exercise it’s rubbing off on him in a very positive way. So I find myself not wanting to let him down because he’s asking how the workout is going, do I like the food, show me your muscles etc. and looking up to me.
I’m also thinking about how I used to do things – I’d tell my kids to finish up their food even if they were full, essentially telling them to gorge themselves. Not very wise and to top it off I would eat their leftovers. Now we portion out the foods since little bodies adjust food intake sporadically and they may need more food one day and much less the next. I now don’t have to finish what they’ve left, there rarely is any except what wasn’t portioned out and that’s good old leftovers.
I blogged a while ago about obesity in children and it must be a priority for adults to show children what to eat and how to eat plus give them a very good impression of their bodies. My eldest asked why I was doing the Peak Condition Project and I told him to get into the best shape and top condition of my life. He asked me if he could start getting into his best shape right away too – pretty cool.
See you tomorrow.
I’m also thinking about how I used to do things – I’d tell my kids to finish up their food even if they were full, essentially telling them to gorge themselves. Not very wise and to top it off I would eat their leftovers. Now we portion out the foods since little bodies adjust food intake sporadically and they may need more food one day and much less the next. I now don’t have to finish what they’ve left, there rarely is any except what wasn’t portioned out and that’s good old leftovers.
I blogged a while ago about obesity in children and it must be a priority for adults to show children what to eat and how to eat plus give them a very good impression of their bodies. My eldest asked why I was doing the Peak Condition Project and I told him to get into the best shape and top condition of my life. He asked me if he could start getting into his best shape right away too – pretty cool.
See you tomorrow.
Friday, April 10, 2009
Day 41 – Good Friday
My Parents are staunch Catholics and brought me up to be one too, but something happened on the way to growing up and I’m a little more liberal and eclectic in my views than I think they wanted. Nevertheless I value all viewpoints on any subject and believe someone’s viewpoint is as valid as any other, within reason and as long as it helps and doesn’t hurt.
So today being Good Friday I decided to partake in the Catholic tradition of eating no meat, only fish and went to the store to pick up some salmon for dinner. Unfortunately a bunch of other people had the same idea and only a lone package of out of date sardines were left, seriously just those sardines. Who knew it would be like this, so I wearily opted for a packaged frozen salmon that stated “no preservatives” and “no additives” and headed home. On my way home I passed a McDonalds and had a sudden urge for a Big Mac. I didn’t do it mind you but it reminds me of something that happened to me long ago:
During my first year of university I was trying out for the football team(not soccer) and was trying to bulk up my weight. I was eating lots of everything especially protein in the form of red meat. I was young and ate a lot more than I can now and it was hard increasing my weight. On Easter weekend I went to my Parents for their traditional dinner where they take it one step further and eat precisely no meat of any kind and have a sort of fasting meal. I tucked in and was finished before I knew it but was still hungry. Upon leaving I promptly headed straight for the Burger King and with more guilt than I could have acknowledge back then, had a double Whopper with everything on it. What happened next was both mortifying and kind of cool. As I left, my Dad was just parking his car to go into the drug store and our eyes locked. I think he smiled slightly, raised his hand and walked into his store, never saying a word. I know he didn’t tell my Mother(she would have laid into me hard) and he hasn’t said a word about it to me in almost twenty years. I gotta believe that if I secretly send him a Whopper on Good Friday one of these years, without my Mother knowing of course, he’ll really appreciate it.
By the way, the salmon was great and at least this year I’m still in my Mother’s good books.
See you tomorrow.
So today being Good Friday I decided to partake in the Catholic tradition of eating no meat, only fish and went to the store to pick up some salmon for dinner. Unfortunately a bunch of other people had the same idea and only a lone package of out of date sardines were left, seriously just those sardines. Who knew it would be like this, so I wearily opted for a packaged frozen salmon that stated “no preservatives” and “no additives” and headed home. On my way home I passed a McDonalds and had a sudden urge for a Big Mac. I didn’t do it mind you but it reminds me of something that happened to me long ago:
During my first year of university I was trying out for the football team(not soccer) and was trying to bulk up my weight. I was eating lots of everything especially protein in the form of red meat. I was young and ate a lot more than I can now and it was hard increasing my weight. On Easter weekend I went to my Parents for their traditional dinner where they take it one step further and eat precisely no meat of any kind and have a sort of fasting meal. I tucked in and was finished before I knew it but was still hungry. Upon leaving I promptly headed straight for the Burger King and with more guilt than I could have acknowledge back then, had a double Whopper with everything on it. What happened next was both mortifying and kind of cool. As I left, my Dad was just parking his car to go into the drug store and our eyes locked. I think he smiled slightly, raised his hand and walked into his store, never saying a word. I know he didn’t tell my Mother(she would have laid into me hard) and he hasn’t said a word about it to me in almost twenty years. I gotta believe that if I secretly send him a Whopper on Good Friday one of these years, without my Mother knowing of course, he’ll really appreciate it.
By the way, the salmon was great and at least this year I’m still in my Mother’s good books.
See you tomorrow.
Day 40 – Sick Again
There’s a cold going around and I thought I could head fake it out but I’ve now got it. I wanted to skip today’s workout but I managed to get through it relatively unscathed. I did feel extremely tired and winded during and after but I also felt better for it too.
I’ve read that as long as you don’t have a fever there are benefits to working out and may even make the cold go away more quickly.
I know from the workout today that I got a good endorphin buzz from the pump and cardio but I remember reading that a workout also increases the white cell blood count helping fight off colds. It may be that I pushed myself a little hard after being sick last week but usually I don’t get sick and attribute that to generally being healthy and active.
According to research done by the American College of Sports Medicine, people that exercise in general tend to catch fewer colds than more sedentary counterparts and if done regularly, exercise could halve the number of days you spend with cold symptoms.
I already feel the tide turning on this cold and hopefully in a few days I’ll be 100% again. I’m going to stay hydrated and keep my workouts intense but won’t overdo it.
See you tomorrow
I’ve read that as long as you don’t have a fever there are benefits to working out and may even make the cold go away more quickly.
I know from the workout today that I got a good endorphin buzz from the pump and cardio but I remember reading that a workout also increases the white cell blood count helping fight off colds. It may be that I pushed myself a little hard after being sick last week but usually I don’t get sick and attribute that to generally being healthy and active.
According to research done by the American College of Sports Medicine, people that exercise in general tend to catch fewer colds than more sedentary counterparts and if done regularly, exercise could halve the number of days you spend with cold symptoms.
I already feel the tide turning on this cold and hopefully in a few days I’ll be 100% again. I’m going to stay hydrated and keep my workouts intense but won’t overdo it.
See you tomorrow
Wednesday, April 8, 2009
Day 39 – zzzzzzzzzzzzzzzzzz
A friend of mine has been worried that he may loose his job. The company he works for is apparently not doing so well and there have been some rumours of lay-offs. He is a hard worker and recently he told me that he was working extra hard to show management that he’s worth keeping. He is fearful, depressed and tired which is not a good combo. I asked him if he was getting enough sleep and he responded by saying that he was working extra hours, coming in early and going home late and when he did get home the stress kept him up at night.
I sympathized with him but told him that he has to get more sleep and sustain a healthy lifestyle and while he argued that it was easy for me to preach this I told him that limiting his sleep wasn’t going to save his job, it was probably going to do the opposite.
Sleep is crucial to the success of any PCPer but what does it do to the everyday Joe during their daily work?
Shortening your sleep time by as little as one hour dramatically cuts into cognitive performance. Research shows it diminishes your ability to concentrate, multitask, pay attention, retain information, problem-solve, react quickly, and make good judgments. Worst of all, you think you’re doing just fine.
Getting six or fewer hours of sleep each night is like being drunk. When you’ve been up for eighteen hours, studies show that you function as if your blood alcohol content were .07(in most states and provinces, the legal blood alcohol limit is .08.) After 24 hours without sleep, you’re at .1 – the same as a drunk driver.
Even if you resist tiredness and drink or eat stimulants, sooner or later your body will rebel, so sooner or later your body is going to have to sleep and it may just be on your way home from work.
Harvard Medical School recently released a study that showed that lack of sleep causes the brain to become 60% more reactive which translates into losing your cool, overreacting and being a real crank. In addition your emotional control is one of the first functions to go when lacking sleep and one of the last to return when you’re getting some sleep. In a survey I found, 44% of the respondents said that they were likely to be unpleasant without enough sleep.
Lack of sleep also makes you three times more likely than an eight-hour sleeper to catch a cold.
With the research that I’ve done on this I know I have to get more sleep – its actually quite scary when I think about being tired and driving my kids around town – I’m actually more scared of the other drivers but I’ve got to get my sleep too.
I told my friend that working the extra hours is not going to save his job if he’s cranky, making mistakes, with poor productivity and an unsociable nature. I’m not sure he bought it all but I did convince him to get some sleep tonight rather than watch the game with me – it’s a start.
And so I’ll catch a bit of the game but I’m going to get at least 8 hours of sleep tonight too.
See you tomorrow.
I sympathized with him but told him that he has to get more sleep and sustain a healthy lifestyle and while he argued that it was easy for me to preach this I told him that limiting his sleep wasn’t going to save his job, it was probably going to do the opposite.
Sleep is crucial to the success of any PCPer but what does it do to the everyday Joe during their daily work?
Shortening your sleep time by as little as one hour dramatically cuts into cognitive performance. Research shows it diminishes your ability to concentrate, multitask, pay attention, retain information, problem-solve, react quickly, and make good judgments. Worst of all, you think you’re doing just fine.
Getting six or fewer hours of sleep each night is like being drunk. When you’ve been up for eighteen hours, studies show that you function as if your blood alcohol content were .07(in most states and provinces, the legal blood alcohol limit is .08.) After 24 hours without sleep, you’re at .1 – the same as a drunk driver.
Even if you resist tiredness and drink or eat stimulants, sooner or later your body will rebel, so sooner or later your body is going to have to sleep and it may just be on your way home from work.
Harvard Medical School recently released a study that showed that lack of sleep causes the brain to become 60% more reactive which translates into losing your cool, overreacting and being a real crank. In addition your emotional control is one of the first functions to go when lacking sleep and one of the last to return when you’re getting some sleep. In a survey I found, 44% of the respondents said that they were likely to be unpleasant without enough sleep.
Lack of sleep also makes you three times more likely than an eight-hour sleeper to catch a cold.
With the research that I’ve done on this I know I have to get more sleep – its actually quite scary when I think about being tired and driving my kids around town – I’m actually more scared of the other drivers but I’ve got to get my sleep too.
I told my friend that working the extra hours is not going to save his job if he’s cranky, making mistakes, with poor productivity and an unsociable nature. I’m not sure he bought it all but I did convince him to get some sleep tonight rather than watch the game with me – it’s a start.
And so I’ll catch a bit of the game but I’m going to get at least 8 hours of sleep tonight too.
See you tomorrow.
Tuesday, April 7, 2009
Day 38 – Red Meat
I was thinking about my dilemma with eating meat along side enjoying it and read this article:
Researchers have shown that those who consume 10 portions or more of red meat a week are nearly 50 per cent more likely to experience deterioration of the retina in old age.
But tucking into chicken at least three times a week can have a protective effect, reducing the risk of blindness by more than half.
The findings, published in the American Journal of Epidemiology, are the latest to suggest a strong link between diet and age-related macular degeneration (AMD), Britain's leading cause of vision loss. he macular is the central and most sensitive section of the retina. It allows us to see fine detail for reading and writing, as well as our ability to see colour.
The disease affects an estimated 500,000 people in the UK. It usually develops after the age of 50 and is caused by the growth of new blood vessels under the centre of the retina.
These blood vessels leak fluid, causing scar tissue to form and destroying vision in the centre of the eye.
For many sufferers this process can take several years. But in extreme cases, it can take place within a couple of months.
The latest evidence suggests curtailing red meat intake could help some people ward off the disease.
Researchers at the University of Melbourne, Australia, studied 6.700 people aged between 58 and 69.
They documented how many had early signs of AMD and matched the results up with dietary habits gleaned from food questionnaires.
The results showed those who ate an average of ten portions of red meat a week – such as roast beef, meatballs or lamb chops – were 47 per cent more likely to be suffering the early symptoms of AMD than those who ate it less than five times a week.
In contrast, those who ate chicken at least 3.5 times a week were around 57 per cent less likely to have vision loss than those who ate it 1.5 times a week.
Now I know that life itself is a terminal illness but this article can be looked at like all things as a lesson in moderation. For several weeks I have been eating my fair share of red meat but this week I am going to eat more chicken and salmon. I know red meat is probably the worst of the proteins to eat but I love the stuff and will continue to eat it in moderation.
I have been concentrating so hard in my workouts to have correct form and balance and I've found myself sweating like crazy. I am drinking water during which helps and after I drink several more glasses. I have never been a heavy sweater but through shear concentration I am Niagra Falls. It is helpful though since it lets me know how hard I am working.
See you tomorrow.
Researchers have shown that those who consume 10 portions or more of red meat a week are nearly 50 per cent more likely to experience deterioration of the retina in old age.
But tucking into chicken at least three times a week can have a protective effect, reducing the risk of blindness by more than half.
The findings, published in the American Journal of Epidemiology, are the latest to suggest a strong link between diet and age-related macular degeneration (AMD), Britain's leading cause of vision loss. he macular is the central and most sensitive section of the retina. It allows us to see fine detail for reading and writing, as well as our ability to see colour.
The disease affects an estimated 500,000 people in the UK. It usually develops after the age of 50 and is caused by the growth of new blood vessels under the centre of the retina.
These blood vessels leak fluid, causing scar tissue to form and destroying vision in the centre of the eye.
For many sufferers this process can take several years. But in extreme cases, it can take place within a couple of months.
The latest evidence suggests curtailing red meat intake could help some people ward off the disease.
Researchers at the University of Melbourne, Australia, studied 6.700 people aged between 58 and 69.
They documented how many had early signs of AMD and matched the results up with dietary habits gleaned from food questionnaires.
The results showed those who ate an average of ten portions of red meat a week – such as roast beef, meatballs or lamb chops – were 47 per cent more likely to be suffering the early symptoms of AMD than those who ate it less than five times a week.
In contrast, those who ate chicken at least 3.5 times a week were around 57 per cent less likely to have vision loss than those who ate it 1.5 times a week.
Now I know that life itself is a terminal illness but this article can be looked at like all things as a lesson in moderation. For several weeks I have been eating my fair share of red meat but this week I am going to eat more chicken and salmon. I know red meat is probably the worst of the proteins to eat but I love the stuff and will continue to eat it in moderation.
I have been concentrating so hard in my workouts to have correct form and balance and I've found myself sweating like crazy. I am drinking water during which helps and after I drink several more glasses. I have never been a heavy sweater but through shear concentration I am Niagra Falls. It is helpful though since it lets me know how hard I am working.
See you tomorrow.
Monday, April 6, 2009
Day 36 – Back in Action
I’m back from dropping off the face of the earth. I was sick last week with the flu and on top off that it was a very hectic week with all my time spent researching and with work. I know it may happen again I just hope next time I will be able to manage it and PCP.
Anyway I still worked very hard on the PCP diet and exercises last week ensuring that if work or sickness takes time away from blogging it won’t touch the core PCP stuff. I was happy with my workouts since I missed a few days and they were a little quicker than normal so I made sure they were 110%. Same goes for the diet, I had several big cravings during the week but worked through them. I am finding that the food just seems too much to eat and I have cut back the carbs and vegetables a little.
I can’t believe I have to eat 7 eggs now! I can feel my wife roll her eyes as I write this. I know it is a great source of protein but that is alot of eggs and in the end a lot of gas.
I also got back to drinking more water this week. I realized that I was not drinking enough and stepped it up a little. In addition I am finding that with so much protein I am not craving meat and especially steak as much. Its funny because I cooked some beef this week and was not even remotely interested in it, I ate it but was sdisapointed that a food that usually brings me pleasure did nothing for me.
My abs, shoulders, lats, pecs and legs are all sore. I’m glad I only had to do ropejumps yesterday because my muscles needed a rest. I love the idea that a person really doesn’t need a bunch of fancy equipment to do the PCP. It is simple and effective plus light on the wallet!
As for me, here I am at the end of week 5:
Here are my critical stats
BMI: 26.6
Fat Percentage: 17.6
Height: 160cm
Weight: 96.6kgs
Arm: 37cm
Chest: 111cm
Waist: 98cm
Hips: 96cm
Thigh: 61cm
Resting Heart Rate: 56 bpm
Its good to be back with you!
Anyway I still worked very hard on the PCP diet and exercises last week ensuring that if work or sickness takes time away from blogging it won’t touch the core PCP stuff. I was happy with my workouts since I missed a few days and they were a little quicker than normal so I made sure they were 110%. Same goes for the diet, I had several big cravings during the week but worked through them. I am finding that the food just seems too much to eat and I have cut back the carbs and vegetables a little.
I can’t believe I have to eat 7 eggs now! I can feel my wife roll her eyes as I write this. I know it is a great source of protein but that is alot of eggs and in the end a lot of gas.
I also got back to drinking more water this week. I realized that I was not drinking enough and stepped it up a little. In addition I am finding that with so much protein I am not craving meat and especially steak as much. Its funny because I cooked some beef this week and was not even remotely interested in it, I ate it but was sdisapointed that a food that usually brings me pleasure did nothing for me.
My abs, shoulders, lats, pecs and legs are all sore. I’m glad I only had to do ropejumps yesterday because my muscles needed a rest. I love the idea that a person really doesn’t need a bunch of fancy equipment to do the PCP. It is simple and effective plus light on the wallet!
As for me, here I am at the end of week 5:
Here are my critical stats
BMI: 26.6
Fat Percentage: 17.6
Height: 160cm
Weight: 96.6kgs
Arm: 37cm
Chest: 111cm
Waist: 98cm
Hips: 96cm
Thigh: 61cm
Resting Heart Rate: 56 bpm
Its good to be back with you!
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