Day 90 finally arrived

So here we are, day 90 has arrived and we have finally finished, who would have thought what changes can happen during that time.

It was not as hard as l thought it would have been, what was needed was dedication, termination and will power, although reading some of my blogs there where times l was having doubt, (mainly due to starting a new job and have irregular hours).
So who would have thought a chef would have the balls to go on a 90 day program surrounded by food, booze all day and not being able to eat, having to pass up on prosciutto, salami, cheese, nice tender steaks am still blown away by the 3 x 500 gm steak 4 men ate. The desserts all full of sugar, tiramisu, panna cotta, baked ricotta cheese cake. Well it happened and l now have a new body for it.

Day 1

Day 90

Day 1 side These board shorts have been sititng in the wardrobe for many years was determined l would one day fit into them.

Day 90 side

day 1 board shorts

Day 90 board shorts

New gut

I would have never thought that the equipment as simple as a rump rope, bands, a set of scales, and pull up bars can improve ones body.

I would like to thank Richard G for inspiring me, giving me updates on what progress changes the body will be going thru, introducing me to PCP, Patrick for running the program and the work outs we did at the studio in Yokohama, l still recall Patricks voice at one of the work outs yelling at me "Hey Tony what are you doing go harder man" not to mention in the weekly video when l was moaning about egg white dinners, saying l had a lot of fat to get rid off around the gut, and yes it has gone away.

Lori my partner in crime we did it, loved the work outs in the park, the laughing and moaning and groaning, bitching that we used to be in the bars drinking, instead we where working out in the park,did not like being bitten by the blody mosquitto.I have a bottle of Opus one waiting for us!!

Geenie and Wei for you posts and inspiring baking.

Theo for the encouragement and love of food, cooking with the pizza oven you come to mind and it brings a smile to my face as well, it felt like you where here In Tokyo with us.

Molly for your kind words and ispriation getting me thru some tough times.L will send the flour less choc cake receipe in another blog.
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My fellow PCPers loved the questions that where being asked, Hope you enjoyed some of my cooking tips at the start of the program.
My tokyo friends who l call my family, Mariana, Heather, Steve for the sunday nigth dinners, Lowly, ( mr Python is done) Brian my flat mate, we will be having normal meals again at home.

I hope people enjoyed my blogs and sense of humor on the updates from the work outs, making use of space in the kitchen,the train, am now awear of what injury the ropes cause on the male genitalia, new PCP be careful when anchoring the ropes behind a door make sure it is closed other wise you are in for a nice surprise.


For those of you who have been following my blog and taken the piss out of me with my Mario photo, taken many years, you know who you are !!!!
It has bene fun entertaing you.
Tracey, Conny & Patrick S you guys are half way there, hang in there the end results are worth it.
I encourage poeple who would like to make a change in their life it is only 90 days, and an experience you will remember for ever, no need for working out in gyms for hours on end, the exerices are done with in 30 to 45 minutes.


Now the Stats, am 12 kgs lighter my target was 85 and reached it.
Week 1, Weight 96.5 kg ( fatty) day 90 down to 84.3kg
Body fat 27.5% > 21 %
Visceral fat 18% > 13
Metablisims 1997 > 1868
Muscle mass 31.4 % up to 34.7 ( target was 35%)
Subcutanous fat 18.5% > 14
BMI 31% > 27.5 %
Cholesterol was always on the high side, way over the radar, lastest blood test docotors report was a healthy Cholestrol with in range.
My allergies, hay fever seem to have dissapeared.
I now enjoy drinking milk and yoghurt, pre pcp was milk with espresso.

Waist 103 cm down to 94 cm ( jeans 36 wiast down to 32 waist) l donot reall being 32 waist for years.
Chest 107 cm down to 103 cm

I hope people enjoyed my blogs and sense of humor on the updates from the work outs, making use of space int he kitchen,the train, am now awear of what injury the ropes cause on the male genitalia, new PCP be careful when anchoring the ropes behind a door make sure it is closed other wise you are in for a nice surprise.

Sorry for the long winded blog, the 90 days has certainly changed my eating habbits and life style, now its time to enjoy the summer as it is the Official opening of the beaches here in Japan this weekend.

Cheers to all.
Signing off
Tony ( know as Tones)

Day 89 Tokyo bound

Nice to be back in Tokyo amongst the husstle and bussel of a busy city, l am coming to relaise life down at the beach is some what quiet.

Had a decent nights sleep and did the jump rope before breakfast,l was struggling, my body is in rest mode from a busy wekeend at work, yet l wnated to knock of the jump rope early before heading about my daily routine it is a technical saturday for me.

lunch time finished the work out, looking at the super sets seemd tough, once l focused on getting thru them, l could have turned around and done them again, but this did not happen. Managed a nana nap by the local pool before heading out for dinner with frinds who have been following me and supprting me thru PCP. Mariana, Heather and Christina, we went for dinner at halekais in Nishi Azabu, a great fusion hawian japanese restaurant, its one of my locals the staff know me and the food is awesome and only 2oo meters from my house.

Had carbs for the first time in a long time, lobster risotto cooked in a clay pot,( felt guilty eating it but a few table spoons was well worth it, grilled calamari, and tempura soft shell crab, oh the prawn pot stickers ( ravioli in tom yum broth)

Am not sure what the work out is for day 90, will have to wait until the morning and put pics up for the last weigh in.

The weekend coming up is the offical opening of the beaches, where the life savers are on board, summer ends 6 weeks later end of August, this country is so regulated at times its a pain. l will have a lot of friends coming down to the beach so its going to be action packed while l will be working,it will be time to to show of the new body which reminds me l need new clothes there are lots of sales happening now and board sorts, not sure on the budgie smugglers ( speedos).
The light at the tunnel is getitng brighter and by tomorrow we will be at the end of the tunnel.

Until tomororw for the last blog, stay tuned.

Tony

Bullet train

Day 88 attempting to sneak in the last train work out

I thought l had posted this blog last night. well here it is
As the title says, l was attempting to sneak in my last train work out.


Headed back to tokyo ealry evening, did the jump ropes at home before tacking the train,man was it hot, took the local train and decided why not trying to the pull ups in the train,a japanese gentle man smiled and kept looking at me and giving me the wink as l was doing the pull ups, next trian stop Atami, waiitng for the bullet train, no one was ont he plat form had 15minutes ot kill, brought out the jump rope managed about 100 jumps and heard an announcement from the train conductor on the flat form aimed at me saying no jumping!!!! so l sneaked around the corner wher el could not be seen and did a few more jumps.

A date in the park, yep me and Lori worked out again, this work out had us in fits of laughter

Day 87 more stories from the kitchen

The end of a busy weekend down at the beach.

Breakfast my skin cirnges when people order fried eggs, am so used to poached eggs or boile eggs these days, Yet the secret to a good scrambled egg is adding cream to them not PCP friendly as l found out when I served them to Lori, check her blog out for the rest of the story.

Our pics from yesterdays work out had us laughing,more to the point because it was so damn hot, we wanted ot go into the air con room, how Richard would be proud of us working out, we were not being bitten by mosquitoes a nice change.

The plan was to work out in my short break at work in the afternoon, Lori and l looked at each other and said it too Bloody hot to work out mid afternoon, so l managed to get 30 minutes on the beach to chill out, funny thing that happened while l lying down on the towel soaking up the sun, l started to do sit ups!!! thinking this is what one does or am l completly a PCP convert, Lori mentioned why not d V sit ups for a joke.

I notice laying down that l can feel my rib cage and diaphram which aint happened for many years, my boss offered me a pizza for lunch and l declined lifeted up my Tshirt he saw my gut and was jealous ( 2 months ago he was telling me to work out at the gym or go running to loose weight,)

Dinner was at my mates Steves house, a nice chilled celery and potato soup and baked Kimedai a local fish from the area and clams.

The weekend was another tough one at work and today the body was feeling it both menatlly and physically was going to go straight to bed after dinner and skip the work out, then got reaidng Patricks email so l decided to do the work out, stood up after the AB exercises feet felt like jelly this has not happened before, Time for bed now.

Monday and Tuesday 2 more work outs to go.

Cheers
Tony

Day 86 hot summers day

A little hazzy this morning, those 2 glasses of sparkling wine last night gave me a slight hangover.

Lori came down this morning she had train issues last night,
WOrk was busy and yes another drama, made ceaser dressing when to remove the jug from the blender and the ass fell off the jug and the ceaser dressing ran all donw my leggs and into my shoes, not a happy camper.

Lunch busy and kitchen is hot, Lori and l worked out in the afternoon, saying its too bloody hot, we where lucky there was a nice breeze where we worked out by the side of the house. The work out seemed to go faster working in pairs,time for a quick swin then back to work.
A few pics of me and Lori working out .

happy weekend to all.
4 more sleeps and we are DONEEEEEEEEEEEEEEEEEEEEEEE.

Tony

Day 85, Re energised but no steak for me, 3 steaks @ 500 gm each

Its a amazing what a good nights sleep does, these have not been happening to me for a while.
Did the work out before going to work today, wanted to do another Ab session when l got home but the wheels fell off.L seem to ahve come out of my band mood swings from early in the week, sorry for being a grumpy prick.

The beach house l share with friends is some what full this weekend, its like having your brothers and sister around, it was one of the members birthday so out came my flourless chocloate cake we discosvered it had no carbs? made from ALmond meal, yet the chocolate, sugar and butter is not good for you, but it tasted nice, and a glass of italian sparkling wine, seeing l am nearing the end of PCP l endulged once again.

Its 1.30 am and need to be at work by 8 am, so l guess no work out in the morning, l will need to retreat to my hiding place at work to do the jump ropes and the work outs.
Lori is due down in the morning, guess she will have to come and work out with me at my work, then its time to hit the beach, Only hope its not aining.
Tonight at work served 3 steaks rib eye with the bone 500 gm portions split between 4 men, that is 15 serves 15 meals of my protein allowance?? man l was jealous.

Cheers

Tony

Day 84 the end is near

Another day of adventures the bad luck seems to continue, Yet watching TV the discovery channel "Man Vs Wild" got me motivated and pumped up doing the work out after work.

With 5 days to go and seeing the super sets am going to Try to get the works out done in the mornings( all pending how the big toes are holding up) and get to enjoy the beach in the afternoons.

My day started off by missing the shinkansen ( bullet train ) trian by 30 seconds,thru no falut of mine, the ticket guy was fluffy around doing my tickets and messed them up by the time l ran to the plat form the trian was leaving,for those who have not bene to japan trains run right on time.
Man was l annoyed 2 hours later l had calmed down.

At the beach is was pissing down with rain,l have not seen rain like this in years, swapwed my flip flops for a pair of rubbewr gum boots,little did l know 10 minutes later l would be walking thru 50 cms of water,my car got stuck as the drians where blocked and the road over flowed with water, got to work it was like niagra falls the water was gushing down from the mountains.

Hope tomorrow my bad luck run is over,Lori is planning on coming down to Shimoda for the weekend, will be good to work out for the last few sessions and our last weekend of not drinking.

Happy friday to all.

Tony

Me and the rain, my freddo frog tshirt,An Aussie chocolate in the shape of a frog filled with caramel inside. Rich if you are reading the blog bring some back from OZ, so Lori and l can endulge next wednesday.

Day 83 Soccer feet & the Chiropractor

Had a decent nights sleep, could have slept longer which meant l may have woken up at midday.

Started the morning off with the jump rope then decided l would do the other half in the afternoon along with the work out.

Went to see my Chiropractor, my big toes where giving me grief, felt like some one had yanked them out of their sockets,l have torn the ligements in both big toes...... ( not sure if it was from the fall in the cool room or jump ropes, the chiropractor was working on my feet and toes, made a commnent " ah Soccer" I said no Jump rope 2000 daily, he said Ah over working your feet too much training" after an hour of body manipulation wandered out feeling like a zobbie, toes are bandaged up and walking now feels like 5 kg weight are hanging on my toes, not sure how l will manage the next weeks work outs, have worked out being creative for the planks or push up will wedge me feet into a box of beer l have in the dinning room as to not put pressure on my toes ( a whimps way out ) not looking forward to work standing on my feet for the next 4 days, a dream if chefs could sit at a computer and push buttons on the key board to produce food, would make working in a kitchen a lot of fun.
as l am typing this there is a small earth tremor happening here in tokyo, the house is swaying from side to side

Lunch today was home made greek Moussaka and greek salad made by my friend Christina, Dinner was with Lori, sword fish with cajun spice and salad, so nice to eat some one elses food and we where good and drank water.

Will plug on for the rest of the week, exerices may be half assed pending how the feet go, which is a bummer have been lucky with no injuries apart from the bands hitting the crown jewls!

My mama san at the fruit shop has not seen me for about one month, today l got Tony San, you very skinny,it brought a smile to my face.

Tomorrow back to the beach, plan was ot go today,had too much on in tokyo.

Tony

Day 82.... Ferrari Four

The ferrai four launch, not quite PCP, thought it would be a nice change to the regular blog, Today managed to get a look at the new ferrai being launched here in Japan, 2 door family version, seats 4 people,l was told it is 40 million yen around $US500,000 comes complete with travel luggaage and a golf bag, for that price you would want the Caddy to come with the car.

Aplogies for being a grumpy prick yesterday, lack of sleep and tiredness, Today's work out is done and ticked off, am vegging out on the bean bag watching ABC Aussie Tv, its 11 am and time for bed. Tomorrow another day, in the city running around before heading back down to the beach for work.

Tony

Day 81 this aint fun anymore

Up ealry at 5am and not to do work outs, it was time to head back to toyko for work, ( l am so impressed with the PCPers who get up ealry around 5.30 am to do thier work outs, man you guys are good

Work was busy, another long day,the summer heat is getting unbearable and the lack of air conditioning just adds to the frustration of work. got home from work at midnight, was all set to do the jump ropes and it is pissing down with rain out side, my house is too small to do the jumps so no jumps today, l think 14 hours in the kitchen may be enough cardio.

Finished the rest of the work out, cursing all the way thru them, so much for being motivated for the final 10 days, l wish it was day 90 today.

Today is one of those days, maybe it is male PMT, exhaustion from work.
My body is aching, l fell over at work yesterday walking into he cool room, missed the step, blacked out and landed on all fours, maybe my body is telling me something !!!!! to rest up, yet work seems to be getting in the way.

Some pics from work today, Macaroons 500 of them, and some finger food,( a pain in the Ass to make)

Hope every one else has a better start to the week than l have, lets see if my week gets better.Its 1.15 am time for bed.

Cheers
grumpy Tony

Day 78, 79 & 80

Its sunday night 9 pm and where have the last 3 days dissapeared!!

Friday morning an early start to the day, got the train early in the morning from tokyo to Shimoda for work, slept all the way, which was much needed, i was able to get the work out done late afternoon in my break( little did l know l would be doing 3 days of 14 hours standing on my feet in a hot kitchen sweating my goolies off!! the weekend was full of surprises.

Saturday a beautiful sunny morning in shimoda, the hotel was pumping with guests, alot whom where all heaidng to the beach and getting a nice suntan, by the time l had my break it was grey and overcast, managed a quick dip in the ocean, a power nap on the beach for 15 minutes then home to do the work out, had planned on doing abs after work, this did not happen we got slammed at work with cusotmers who came to dine at the hotel " word is spreading the hotel has great food" alot of tokyo ites where dinning there it was more of a social gathering for me, seeing familiar faces l know, ( one guets said he has been following my Blog, you know who you are!!!) yet at the smae time it was like being an orchestra making sure every thing ran like clock work, there came a point l could not concentrate as l was tired menatlly and physically, wiht all the planning you do in this business you neevr know how each nights service will go.
I did endulge after work, it was my mates steve's birthday, l made a flourless chocolate cake, every one loved it, so nice and moist and l must admit l did endluge in a small piece after a gruesome day at work it tasted bloody good, l know its no PCP friendly but a mans gotta do what a man has to do and give in every now abd then.Hence no ab work done, l must have sweated a few kgs at work.

Sunday morning there was a fight being shown on cable Tv which meant guests wanted breakfast at 7am, so another early start and the day jsut flew by and before l knew it it was 9 pm.

Have been reading blogs from people in my group and it has been so encouraging to see how far we have come, and the final 10 days to put the finishing tweaks on our bodies> l was going to take a rest day today on the exercies as l have no energy left, work zapt it out of me, but ready the blogs l am now tempted to go and do rope, now my mind is saying l may injur myself as my concentration span is minimal.

Tomororw is another Gruesome day, heading back to tokyo ( may dirve or trian int he morning) to help for a catering event for Ferrari, the old saying burning the candle at both ends.

Am hoping to have latest pics up soon, its been a nice feeling on the beach being many kgs less, weired thing is most of the people on the beach are guests at work.

Any way 10 more days to go.l need to stay on track with the work outs,
Sorry ofr the long blog.

Cheers

Tony

Days 75, 76 & 77

Its the home stretch now.

Have been back in tokyo for a few days, on days off,catching up on loads of personal and work related stuff. The summer heat is finally here and boy does tokyo heat up, will be glad to head back to the beach in the morning and enjoy the work outs and being able to have a swim after the work outs.

Caught up with Lori and did two work outs together in the park, got bitten by bloody mosquitto's tonight was a tough one with the heat, felt like a beer after the work out, but no it was a soda water & mineral water at the bar.Lori and l keep looking back on 12 months ago, how our lives have changed for the better, we would normally be at a bar drinking, need to work out a plan of attack after day 90.

There are a lot of summer sales happening here at the moment and to date have not brought any new clothes, but was tempted today, managed to fit into a pair of M size shorts instead of the usual XL its been a awhile since that has happened.

Have had a couple of home cooked meals by friends and took advantage of the bonus blow out we where allowed to have,split them over two days, may have gone over my limit but alot has been happening in the past 48 hours.Had a few glasses of red wine, home made malaysian fish curry, and meat balls and linguini pasta, had mimimal pasta. and oh yes Thursday after a very stressful work related issue downed a Crown lager beer, and felt guilty while drinking it, but it was well overdue.
13 days to go now, time to take the work outs to maximum capacity.


In the morning will be back on the trian down to SHimoda ready for work and the weekends crowd, its 4th July long weekend, but no holiday here in Japan.

Happy Friday to every one.

Tony

Day 74 healthy cholesterol

Today l got the reslults back from the blood test, the doctors wording

Following your visit last week I have received your blood test results; these were all normal and specifically your cholesterol levels were healthy.

Way to go, and more the reason for doing PCP, doctors normally prescibe pills to control cholestrol, so this aint gunna happen to me.
This was great news to hear.

l was all set to leave work and go to my mates house for dinner looking forward to some one elses cooking his commnert was in italian "Stai ancora mangare vegetale" are you still eating veggies meaning you still dieting.
My co worker had to rush out for some reaosn, left me holding the fort at work, looks like the home cooked meal may not happen.

Work out was good a seem to be gritting the teeth doing them today, having the blood test results spurred me on through out the exercises and will keep me focused for the next 16 days.Managed a quick dip in the ocean after the work out, and just about lost my board shorts they are way to loose, time ot hit the surf shop for new board shorts

Cheers

Tony

Day 73 PCP word is spreading

Its sunday and the weekend crowds at work have gone, time to unwind and slow down, before l head to tokyo on Tuesday.

Had a 2 hour break from work, came home and got the work out done, so I could enjoy some down after work and sit in front of the TV, l am watching a documentry on the Casa Nostra from Sicily, ( my family is from there, yet no connections with mob).

So much for leaving work early, got talking to a couple of guests at the hotel, mentioned the no drink thing and work out ( as l was serving them a lemoncello and chocolate cello ) the lady guest said its not the pCP thing you are oding, my friend Helen just finished, Helen was in the group before this one, so the conversation changed to fitness, PCP and jump rope, our work outs diet etc... who would have thougth 1 year ago l would be tlaking about jump rope and fitness,spoke to Lori and she mentioned that the same last year we would be talking about what bar or bubbles we would be dirnking at brunch. Patrick,looks like l may have another contender for the next intake of PCP


Feeling quite shattered "I have a lot of personal stuff going on out side of work and PCP am still being very focused often my blogs show mood swings, any way am happy with the results of the weigh in today.

A bit like the biggest looser each week jumping on the scales is a mystery.
Today Visceral fat down to 13.5 % it was at 18% on day 1.
Muscle mass 33.9 ( day 1 31.4% can l hit 35 % by day 90!)
Subcutanous fat 14.7% (Day 1 was 18.5%)
BMI 27.7 % ( Day 1 was 31%)
Weight 85.7Kg ( day 1 the fatty was 96.5kg)

To the PCPeers on day 22 hang in there, the works out may seem tough, stay focused and it is all worth it, l would have never thought l could have stuck it out but so far l have, ( have been tempted to throw it in at times ) working in a kitchen has been hard, so many temptation, french fries, desserts, lots of pasta and over seasoning of food, nice juicy 350 gm rib eye steaks being grilled, ah crispy bacon and fried eggs, and pizza's.

Have a fun start to the working week ahead, looks like l will get my 8 hours sleep tonight.

Cheers

Tony

Day 72 - beach

Today l was determined to spend time on the beach, a nice sunny day and quite hot, found a hiding place at work and got the jump ropes over and done with jumping in 30 degree heat sweated like a pig

after lunch service, finished the rest of the workout.Pics of the beach and body shot of day 61 Wednesday.

Today l was quite pumped, yet tired and the thought of sitting " and having a nana nap " on the beach for an hour got me thru the exercises, there where great waves for body surfing,spent time with my friends two 9 year old twin girls who wanted to play around int he ocean, made me relaise how observant parents are when their kids are swimming in the ocean, the beach had a strongunder tow.

Exercises all done and dusted time to enjoy the rest of the evening, have several friends coming in for dinner, will have a bit of a socila life tonight, and dinner is roasted veggies and fish in the pizza oven.

ENjoy the rest of the weekend.

Tony

Day 71 no end in sight

So much for feeling energetic today, another 6 hours sleep would have been nice.

Watched lasts weeks video post from Patrick, felt better after hearing other PCPers have been feeling tired, Today was one of those days, constantly pushing myself at work to to get my own work done, ( and in the back of my mind there was the work out exercies to do grrrrrr).
Working 100 meters from the beach got the better of me, have not stepped foot on the beach in nealry 6 weeks, so close yet so far away. I managed the jump rope early evening before the guests arrived, then ran to the beach for a quick 5 minute swim, it felt so good and recharged my body to get me thru the next 4 hours at work.

Came home and finsihed the work out, was determined to get it all done rather than head to bed.

19 days left to tone up the body.
Happy weekend every one.

Tony

Day 70, and only 20 more to go

Wow cannot believe there are only 20 days left, where has the last 10 weeks gone.

So much for having a day off from work, running around like a headless chook "chicken" all day on the scooter.The tokyo heat wave has been draining the past few days, have drank lots of liquids and still feel dehydrated.Its time to head back to the beach for work, was hopoing to do some of the work out on the train, the pulls ups would have been ideal, the train conductor kept looking at me and watcing me,when ever l would stand up and put my hands on the rails.

Got around to doing the work out at home, I am having a bad run of luck again, l tought being at home was safe, the rope work, seated row and yep the door swung open and good bye the the right nut, think its time for protection down there twice in 4 days. Had planned on a late night swim in the ocean, have been told there are a few sharks about 5 feet out in the bay, knowing my bad run of luck l would get attacked, hence no swim.

Gearing up for a busy weekend at work, need to work hard for the next 20 days on the exerices and push to the maximum.

Happy Friday and start of a new week.
Cheers
Tony

day 68 & 69

A change of scenery once again for a few days, back to the big city. A pleasant trian ride 150 minutes, meant l got to catch up on sleep, had intentions to do my work out on the train, it was full of commuters, so sleep took priority.
Work out went well, nice not to be eaten alive by insects for a change.

Wednesday day 69 bloody hot in tokyo 30 degrees the first hot summers day,l was on fire once again, l seem to thrive when l have lots of task to do during the day. Went for a blood test to see how the cholesterol is going, the dreaded shop at costco again for work,was racing thru the isles, managed a good walking session, luv the chicken ceaser salad minus the dressing, was tempted to go for the chicken bugogi a thick parcel of puff pastry and chicken filling,then realised it is not worth it, stay healthy, followed by ikea for more work stuff & fruit salad.
Managed to get the jump rope in but the other workout will have to be done tomorrow.
Still cannot manage to be an early riser to get the work outs done.

The past few days have been surrounded by neagtive people, tonight had friends from out of town visting tokyo, it was nice to be amongst friends who are quite positive in their outlook in life.

Cheers

Tony

Day 67 rope work injury

I forgot to mention be ware when doing lap pulldowns, had a little mis hap at work yesterday, was doing the lap pull downs during my break, had the rope tucked nicely behind the door, minding my own business working away, a staff member when to open the door not realising l was behind the door( a door with glass in it) before l knew it the rope anchor came flying at me and good bye the family jewels, need less to say l was a bit speechless and in pain, so be careful ........

Today all went well with the work out, got a few tips - pointers on the exercises we do from a guest who is professional rugby palyer showed me little tricks to the work outs. I was talking about PCP and the guest was very impressed with the work outs,the food diet, showed him our blogs and he was blown away. PCP word is spreading.


Time for bed, need to get at least 7 hours sleep,
Cheers
Tony

The rope and anchor that caused the injury !!!!!

Day 66 Food review at work

A slow start to the morning, l weakened last night, was at a mate's house after work, took some home made grappa as a gift that was given to me,was chilling out after a long day at work, had one small shot glas of the grappa and boy did it make me sleep well ( this stuff was nice and smooth and not like rocket fuel)

Am still aimimg to get the work outs except cardio done at work during the quiet periods am planning on doing extra ab work or jump rope to help remove the spare tires around the gut.

I was a bit pre occupied at work, seemd to have skipped my dinner, we where having a food review done on the new restaurant. not knowing what the expections of the journalists will be it does play with your mind. It was all a lot of fun, playing around with meals doing a degustion menu of 5 courses, dividing one plate into 2 for small portions. a bit like pcp meals.Even though the restaurant is Italian based food it was simple and light.The high light of the dinner was Swordfish baked in the famous pizza oven and seaosnl veggies, am taking a liking to broad beans or fava beans cooked whole in thier shells- pods,l always thought you had to boil the shite out of them to cook them, still learning after many years in the industry and more catious now doing PCP.
l even think the desserts looked hot,a tasting plate of tiramisu light and fluffy, vanilla pannacotta and baked ricotta cheesecake, and a few fresh berries.

I noticed a few of the guys are going in for their annual medical check after pcp, have been thinking the same, am curious to see how my cholestrol level is as it has always been high.

Happy start to the a new working week everyone.

Cheers

Tony

Day 65 New Pics

Its Saturday and still raining here down at the beach, humid and not so pleasant.

Work out down by mid afternoon,it seems so easy compared to yesterday's work out.Slept for a soild 8 hours which is unheard of for me, Lunch today was some salmon fillets l got at the local supermarket and yep it was cooked in the pizza oven in foil with some friesh rosemary and a

few slices of artichokes, a salad of cold roasted veggies, avocado and tomato with fresh lemon juice and a drop of balsamic vinegar.
Combined my work out egghite with my afternoon sanck of yoghurt to make my smoothi, l am hooke don these now. I was given some Greek low fate yoghurt from a frined, Man on man its good stuff, nice and thick and creamy ( bloody expensive l think it is around $15 for 500 gm) Imported dairy products in japan have a 38 % duty, non the less may have ot indulge int he next coming weeks on the greek yoghurt.

Have some new pics up on the flickr acocunt, got a mate at work to take them, his comment was wow you have lost weight, another mate at work said you are built like a brick shit house ( not sure if it only us Aussie using this term) l wanted to deck the guy.
ANy way the results are showing and l am feeling good.

Like Patrick M, l have been wanting to comment on peoples blog, some how it aint happening for some reason. To all people on day 65 not long to go now, wish we could all meet up bit tis not possible as we are all spread around the world.
Happy saturday to all

Tony

Day 64

It's friday and time to leave the city "civilization" and head back to the beach,very quiet and rural, still not beach weather rainy season is with us here in japan. I met up wiht Lori for a coffee in the morning, we have not seen each other for about 1 month and WOW we looked so good, commneting on each other and poking each other saying look you have lost your luv handles, look at your arse its dissapearing, your face is so thin, I think we may have to take a so called " pretend-make believe engagement" photo at the end of PCP. The story behind this is at Lori's birthday a photo was taken of the two of us, some one commented on Facebook it looked like an engagemet photo, so we played along with it for a joke and peole believed us.
Okay so back to PCP, back to work, a technical monday for me, even though it is friday, all the days just roll into one, Did my work out durng the quiet times at work, mam it was a tough one on the legs, pushed hard and got them done in good time around 35 minutes minus the jump rope will save that for when l get home. There are a lot of bugs insects down here at the beach, l get bitten alive working out doors.
I had to laugh at my dinner tonight, am off the eggwhites and milk, which l bitched about but it did fill me up. Had to take a photo of the veg plate as it used to be so un me for dinner, the corn on the cob baked in the pizza oven was aweosme, l did not eat it all.

Hppy Weekend everyone.

Tony

Day 63

I certianly felt the results from yesterday's work out, slept like a log, and a bit slow to get going this morning, good to have a day off from work.

Went to a Meeting put on by the American Chamber of Commerce toady about business in japan and effects of the earthquake,

My suit pants that could not fit me was swimming on me, ( have not worn this suit in many years, my shirt that used to choke me doing up the top button was loose, felt quite good about the results PCP has done to the body in the past 60 days) The food was dismal, had to come home and stock up on veggies and salad,
The jump rope is a nice change for the days work out.
Lets see what next weeks diet and work out will be, more eggwhites and apples.

Cheers

Tony

Day 62 a tough one

Today, l leave the beach area and head back to the city for 2 nights and a day, a nice change to be back amongst the hussel and bussel of Tokyo's traffic, that past few days all l have seen is alot of local people working on their veggie gardens, l think the average age is around 70.

So onto the work out, today was teeth gritting, back and triceps, l managed 1923 jumps in the 16 minutes, l never check this, today was a bit peeved off with my results managed to gain 0.5% body fat from last week and loose 0.6% muscle mass, and l thought l had a good week. Lost just under a one kg, from last weeks weight, so l guess I should not be so hard on myself, I was doing the exercies out side my home, had very strange looks from some young Japanese kids about 3 years old, the look on their faces was look at this gaijin( Foreigner ) what is he doing.

After the work out, legs, triceps are burning, tomorrow will be interesting to see how sore l will be, thank god it is our rest day.
Will get some pics taken tonight and have them uploaded tomorrow.

Happy work out evry one.
No food pics today sorry about that.

Tony

Day 61

Todays work out was done in the morning for a change, a nice feeling going to work knowing you donot have the work out in the back of your mind all day, this made my day alot easier. l felt good and could concentrate at work, and knock over all the little jobs l had to do, today l was Bob the handy man /builder making shelves in the line room, nailing anything in sight to hang utensils, the odd bit of gardening.

Food at work today was for a photo shoot, most of it all PCP friendly,

fish kimedai a local fish and squid or more glamarous wording "Calamari" seafood pizza all cooked in the pizza oven am lovin the oven these days, a nice chnage to the BBQ and pasta with seafood. My dinner was the usual again the soothie ( am so looking forward to eating a proper meal for dinner, l guess that will not happen for while.
Have been feeling peckish late at night, am not sure if its due to eating dinner early, had my evening sanck at 10 30 pm am still hungry at midnight,have been tempted to go to the convenience store for some fried chips but that would put all todays work out the window. time to attack the cooked veggies.

I tried replying to peopels repsone to my blog and it keepss cutting out on me. sorry for that, l donot know why this happens grrrrrrrrrrrr
Enjoy the pics.
Tomorrow heading back to civalisation "Tokyo" for a few days.
Tony

Day 59 & 60

Sunday, had another decent nights sleep, Saturday night was the first time in a while to sit in front of the TV, a few of the house mates were down from Tokyo, it was nice to ahve company for a few days. WOrk outs are going well, have now decided to do them at work in down time.l leave the jump rope for when l get home.
Dinner was at my mate steve's house, its becoming a regular event on sunday nights, Steve made Veg curry, chick peas and tomato and lots of spices, Cauliflower, onions with cardamon and cummin seeds, saffrom jasmine rice and yoghurt raita with fresh herbs from Steve's garden. I did swap my lunch meal for my dinner meal,as l could not face egg whites and milk at a dinner table. I got to admit cauliflower has never tasted so good,or more to the point l was starving.
Had a glass of french wine with dinner the color looked like Pee, it tasted some what tasted rank, we came ot the conclusion it was corked,

Monday day 60 two thirds of the way there,
Feeling some what slow this morning, it took a while to get motivated at work, espresso coffee got me on the right track, Lunch was fish for a change and oven roasted veg in the pizza oven, sprinkled them with chili oil and forgot about it and wandered why they tasted so hot when l was eating them!!!

Dinner was torture, cooked up a load of meat and veggies for the staff and l stood there drinking my shake, eggwhite, milk and apple. those pork chops and lamb chops looked bloody good.
Exercises are done glad there where not so many squats today, a few of the blokes at work where giving me advice on their exercie regime they do and telling me what l should be doing, I refrianed and said nothing,( very hard for me)

Am looking forward to the next 30 days and what more changes are going to happen with our bodies,my target was to drop 10 kgs, hope to hit that this week, which means l must have been a fatty to start with on the flip side those spare tires around the gut have been paid for over the years with food, now its time to say good bye to them.

have some pics from sunday nights dinner and tonight's bbq at work.
have a fun week ahead with PCP and work.

Cheers

Tony

Saturday

Looks like l am a day ahead in blogs, Today is day 58.

Had lazy morning after a good nights sleep, feeling refreshed and energised. It had been bucketing down cats and dogs last night, have not seen so much rian in a long time. I did not relaise that the clock in the lounge room had stopped, it was 7.30 am for a long time, l was one hour late for work.Played around with the pizza oven baking today and made blue berry muffins and whole meal pizza bases, the bricohe did not turn out too good, oven was way to hot.

Pizza was with in my limits, 90 gm base and oven roasted vegetables, with fresh herb oil and rocket.

Exercies were done at work in my break, the fridges are a good height for doing the chest dips, and the kitchen mats good for doing the push ups, l know keep a set of bands at work to do during slow times.

We are nearly two thirds of the way thru PCP.

Enjoy the weekend everyone.

Tones

Day 58

Finally caught up on sleep, stayed in Tokyo last night to meet up with some friends and headed down to the beach early, well early for me 6.30 am l was at the train station, coffee and milk in hand, boiled egg, rye bread and veggies, nice taking the shinkansen train to speed up the train travelling time.

Lunch was intersting l have not had pasta for a long time the guys at work made staff lunch and made me a pasta,with eggplant and tomato sauce, I thought let me weigh the portion out of curiostity it was 320 gms in total, l weighed out 90 gm and it was so small lucky to be 2 big mouth fulls.

Today was a killer in the kitchen made the lemoncello and orange cello ( lemon zest has been soaked in SPiritis alcohol for 30 days,it is then added with a thick sugar syrup and stored in the freezer, man it was so strong in smell, l was good and did not taste any, the thought of all that sugar sent shivers up my spine. Next was the bisoctti, almonds and more sugar, had to sample a small one to see what it was like. yet the though of all that sugar sends little signals to my brain( biscotiti yummo, you want to stay fat go on and eat me)

Managed to do the work out at work as it was quiet tonight which is a nice change to doing them after work,
It's time to hit the sack and get sleep, as most people are starting their weekend,mine is just beginning.

Todays lunch and the lemoncello, oranage cello and chococello all not on the PCP diet.
happy weeknd every one.

Tones

day 55 & 56 Wed & Thursday

Woke up wendnesday morning as tho l had bene hit by a truck, the work out with Patrick Tuesday afternoon was tough. finally was shown the technique in doing pulls up Kung-fu, not a bad effort, body still aching from the weekend work at work and not work outs.

Wednesday was on fire so much to do so little time, energy level down but l was on mission and patients not on my side, 10 am first stop Ikea, got odds and ends for work, had my fruit from the Ikea food hall. nie fruit salad. nex tstop Costco what a night mare, l thought l could have down both Ikea and costco in 3 hours, 6 hours later was still at costco levainga t 4 pm. Lunch was costco chicken ceasar salad minus the dressing.
My body still aching from the work out and lack of sleep. I had a rolfing session, a good friend visiting from Oz in tokyo (www.rolf.org )Body alignment & efficient seffective movement awareness, felt so much better after wards and was on a roll.

Work outs going well. the local fruit shop mama san where l have been bbuying from for the past 14 years said Tony san "chotto skinny" you have got thin. a few months ago it was tony san chotto fat. People are starting to notice the drop in wieght and chnage in body, am down 9 kgs from day 1.
Thursday still on a roll,more stuff to do. meals going well,managed an afernoon work out instead of midnight. Good to be back in my house and preparing food. have noticed that the convini stores sell boiled eggs have been buying them on the run for my egg white snacks.

Toworrow its back to the grind of work, looks like 3 days of 14 to 15hours ahead of me, hoping to get break time to enjoy the beach.
I have noticed some familar faces / friends from Tokyo in new group Tracey , Connie, Patrick and John, well done for joining.

Will be experimenting with thw wood fire oven over the weekend, will put up pics with some of my creations.
Cheers

Tones

Day 53 and 54

Monday a great day, managed more than 5 hours sleep which was nice.

Did my work out late at night, was really pumped and full off energy at midnight, could not sit still and was buzzing around, ended up doing house work, felt like Sadie the cleaning lady ( fellow Aussies will know what l mean) I was still hungry after the work out had to break the diet and had a piece ot wholemeal bread and a thin spread of vegemite, l know its bad but have not had cravings for a late night snack before.

I discovered at work l can do the pull ups on the canopy outside the pizza oven, as l am yet to master the pull ups, will be an insentive to do them daily.

Tuesday feeling relievd l will have a day off, will catch up on sleep on the train, heading back to tokyo will stop off in Yokohama and do a work out with Patrick.

Happy Tuesday every one

Tony

Day 52 back on track

Am back on track, its sunday night and the weekend rush of the hotel / restauarnt opening is over, a huge stress relief, guests have gone,its time to get back into my PCP routine.

Went to a friends house for dinner here at the beach, and had my indulgence dinner, my friend Steve made a healthy dinner for me, veg cruditess, grilled eggplant, onions with yoghurt dip, followed my a slow coked morrocan lamb shank,and cous cous.

Did my work out when l got home from dinner, and its now 1.30am catching up on email time for bed.
I have uploaded some photos from work.
Have a fun week ahead every one.

Tony

Day 50 & 51

Thanks to the pcpers for the encouragement to get me thru the gruelling days at work.
friday was a killer, opening day at work,managed the food and did some exercises in a short break finished the rest wehn l got home at 12,30 am, felt pumped after the work out, but it was time for bed, had to be back on deck at work at early, 5 hours sleep made it a long day, hence no work out today,( l gathered that the stress and phsysical work out in the kitchen is more gruesome than jump rope and ab work outs!!! managed a 1 hour break, had a quickk swim in the ocan and a power nap for 30 minutes.

Will have pics up tomorrow, my friends made a comment tonight at how good l look, wait until they see the Abs ( they are there some where hidden, soon to be on display.) A colleague from Gym was at work, he also commented onhow much weight l have dropped,

Tomorrow should be back on track witht he work outs.

Enjoy the rest of the weekend.
Cheers

Tony

Day 49

Life down at the beach is some what quiet, l am starting to wander what have l done. the work outs have been happening after work, have had no motivation or energy to do them when l get home, my mind seems to be focuced on work, Its crunch time with the new job opening day tomorrow friday and we are not quite ready grrrrrrrrrrrrrr!!!the stress levels are high, l like to be orgainised and hoping for no fouls ups on the first night, but l can see there are going to be several.
The food intake has been going well but l keep forgetting to eat when l get side tracked with work.

Tonight's dinner l endulged and had a small piece of pork fillet,about 70 gms and salad, the pork was seasoned with so much salt, my boss likes it that way,( it makes people drink more??) we where cutting pork Tbone at 350 gm portions,for the hungry "gaijin" western customers. Sorry to bore you with work and food.
The next few days are going to be tough, 3 x 16 hours days coming up hoping to have the energy level to do the work outs.

Cheers

Tony

back from Bali, back on line

Apologies for not blogging last week, had trouble accessing the website.
Congratulations to the pCPers who have just completed well done,you have been an inspiration to us.

The trip to Bali for my friends wedding went well, managed the work outs each day either at the gym or on the beach or the comfort of an air conditined hotel r

oom, nice to be on holidays for a few days, stayed at the Hyatt hotel and got spoilt.

Sticking to the diet was good for breakfast and lunch and all the tropical fruits were amazing, dinner time was tough and the wheels came off going out to restaurants, had to tweak my food.

The pace in Bali is very slow, "Bali time " l am used of Tokyo time, being on the go all the time, it took a few days to chill and slow down.
Weather in Bali was hot, and busy catching up with friends, the traffic was appaling spent about 3 hours a day sititng in a taxi to go 18 kms took us 90 minutes,this is where the massages came in handy to ease the tension.
I did not do a weigh in last saturday did not have my scales on me!My friends att he wedding had commented on how l have lost wieght and looking good, there was a guest at the wedding from Hong Kong whos brother had done PCP last year, it seems the word is getting around.

last night at SIngapore ariport while in transit, who would have ever thought that l would be buying milk for a drink instead of a beer?

I am back in tokyo now and headed down to Shimoda for the opening of the hotel and restaurant this friday, the stress levels will be high!!! I am happy to be back ( well not really could have stayed in Bali for a month)and get back into my routine, l did miss not being able to prepare my meals.
Some pictures from Bali

Have a fun week to all.
Tony

Day 39 & 40 Train work out

WHo would have thought l would be working out at the trian station l was taking the train back from Shimoda last night( gave me 2 1/2 hours to myself instead of driving) , there where 3 carriages and 3 people on the train, l decided to start the exercises and do the pistol squats, then the inlcine pull ups, the later did not happen as a bunch of school kids got on the trian at the next stop.
While waiting for the shinkansen ( bullet train) at Atami 20 minutes transit, l found a hiding place and did my jump rope, had a few odd looks, but hey us Gaijin "foreigners" always get strange looks from the locals.
Got home to do the rest of the exercises and discovered l have left my band back at the beach house. had to improvise on the band exercises.

day 40,
Its bucketing down with rain, plan was to do exercises this morning out side, will hit the gym later on, then its off to Bali tonight, 10 frineds will be travelling together, a pity the other passengers on the plane.

Just did a weigh in and l have broke under the 90 kg mark,( have not been this weight for 7 years) 89.6 kg am very happy

Have a fun day.
Tones

Days 36, 37 & 38

Motivation Friday day 36 was zero, l donot like to admit this, it was one of those weeks where work pressure got the better of me, a hot kitchen, no aircon, add to that hayfever, allergies,fever, aching body, the only work out l had was my nose running like a tap. Came home from work at 10 pm with no energy and went straight to bed, slept solid for 10 hours.( my body id telling me to slow down, my work is saying we have deadlines to meet grrrrrrrrr) I am sure we have all been there, why do we get so worked up about our jobs.

Saturday a killer day at work, a warm day, energy levels still down, we had out side catering for 400 guests,at one of the most disgusting dirty kitchens l have ever seen, all l wanted to do was crawl up in a corner and go to sleep, struggled thru the day to get the event underway, no work out again today, my work out was unloading the car with catering equipment.

Sunday headed down to the beach, 3 hour drive,car all packed up with kitchen stuff, feeling tired and lack of sleep was getting the better of me, my patients where very short,got thru work stuff and headed home for a "Nana nap" felt refreshed and finally got around to the work out, l am 2 days behind the work out, will make up one of the days on Thursday.

I am hoping my energy levels pick up during the week, Bali is just around the corner, leaving Wednesday morning,it will be nice not to be working
and be on holidays, massages, chilling out and off course PCP training.

Will up load photos from this week soon, have noticed my belt size has not changed at all, face is thinner, upper body taking shape, the spare tires are stilling hanging aorund the gut, was hoping to have hit the 90 kg mark by this week for Bali, 90.5 kg, my final goal is 85 kg lets see how things go in the next 52 days.
Sorry for the long Blog.
have a fun week ahead everyone.

Cheers
Tony

Day 34 & 35

I have been setting the alarm early to get up and do the exercises, sleep seems to be taking priority.

forgot today was Jump rope, was all geared up to work out wiht Lori in the park at 10.30 pm,have just called Lori and looks like we will work out in the park, this time last year we where off drinking at a bar ! how times have chnaged !!
Work outs are going well,l donot seem to be so hungry at night time,due to the kitchen is a sweat box,all l want to do is sit in a cool tub of Ice or pool to keep cool, having my veggies for a snack, l prefered the fruit.I guess there is a reason for it.

Next week am off to Bali 6 more sleeps to go and it will be holiday time.

I found this photo of me taken many years ago when l was travelling thru Europe, its a real " Mario Photo, Not sure if l will get to be that thin again.

Hope alls well with every one.

Cheers

Tony

day 32 & 33

Catching up on sleep has been taking place the past 2 days, the works out have been happening after work, late at night.

Have enjoyed being down the beach with lots of space and fresh air, only wish work was not so full on.My mate Pietro was oging to cook me Osso Bucco for dinner l said that ait possible, he laughed at my Eggwhite and banana smoothy & apple for dinner but was complimentary on the other hand,said l have lost wieght around my face and look may years younger, he offered me a Negroni for a drink, l opted for home made Vanilla tea.

Monday played aorund with the pizza oven at work, made a Calzone, cottage cheese, spinach and mushrooms,have not worked with a wood fire oven before, lots of practise is needed.

Tuesday did trial run for breakfast menu, the drive back to tokyo took 3 hours, after sitting in the car for 3 hours was ready to hit the exercises. Am coming down with the flu or hayfever or may be run down with work,the rest of the week is a night mare at work.
Time to hit the sack.

Have included a few pictures from work.The teaser at work was making Chocolate cello, a take on Lemon cello, made from Spiritis Alcohol 96% proof, chocolate & Milk, will have to try it July 16th?

Cheers

Tony

Day 30 & 31

Day 30, a beautiful sunny day in tokyo, action packed with activities, was at a friends house warming party at lunch time,got talking to some friends who where talking about PCP, little did they know l was doing PCP" My mate had commented l looked a bit thinner,by the end of our converstaion l had convinced him and his wife to enrol in the next intake.
The afternoon Lori and l headed down to see Patrick, my results were okayish, down on weight & visceral fat had lost muscle mass and put on some fat. felt a bit peeded off with the results it is probably due to lack of sleep and rest, the next 10 days at work are going to be tough not sure how my results will be next week.
The banana and apple, egg wite for dinner is interesting, have decided to blend the banana, eggwhite and milk to make a smoothie.

day 31
The drive down to the beach, feeling all energised after a great nights sleep, my mood changed for the better as soon as l hit the coast and saw clear blue water and boats out fishing, its something about the water that seems to take the stress away. This did not last long at work we needed to finalise menu, opening up in 3 weeks time & where firing up the wood fire pizza oven for the first time and training the staff, OMG it was challenging, needed to test the pizza dough bases,managed not to indulge too much in the eating part, need to be careful of the carb intake.
Work out is geting done just before bed time.
Tomorrow will be back doing pizza's and training the cooks on how to cook pasta another bad day for the carb intake, on the flip side am hoping to get a swim in at the beach for some extra cardio work.

have a great week every one, the exercies are ramping up.

Tony

Day 27

Woke up this morning, felt as though l had been hit by a truck, not sure if it was from dehydration from yesterdays heat & the work out, l realised after speaking to Lori l did the creeps wrong, thought they where the floor jumps, what an idiot. my body ached, hands where sore could not lift my arms up above my shoulders, l did not come good until about 3 pm, it was going to be along day at work.Had no energy to do the work out, thought l could squeeze it in after work, this didnot happen, its going have to be tomorrow,

Had outside catering at a VIP clients house, Thought we would be in and out in 3 hours, 6 hours later still there, the menu was food we cannot eat on PCP, Tiramisu, wine jelly, beef, lamb heavily seasond with salt and pepper, risotto, salami, l then realised Gnocchi is a veg!!! but not with gorgonzola cheese and cream,dinner ended up being ratatouli and left over seafood salad and lettuce leaves.

l have never seen a house like this in Tokyo in my gazillion years here. there was a jet pool, jaquzzi, and a river running thru the front yard, and baccart crystal every where, me and my boss where the celebrity chefs, most guests ended up in the kicthen, its amazing what achef jacket can do at a prty to enterian the guests, there was a Miss a Japan contestant at the party.

I noticed my upper body is starting to firm up,( man boobs still there) l was able to fit into an L size chefs jacket and not the usual 3L jacket.

we are nearly a third of the way thru PCP, got to admit the past 27 days seem to have flown by.
Time for bed at 1 am,
Cheers

Tones

Day 25 & 26

Monday, the start of the working week, and training for the new job, felt like a beginner all over again, one of the staff l am working with has real attitude, l am wanting to pick an argument but can not be bothered, l will be here for 10 days only, the kitchen is hot and no aircon, not impressed, made fish stock and cleaned the fish bones to remove all the fins and blood from the back bones of the fish,my fingers stunk of fish all afternoon,even wearing gloves the fish smell still got to my fingers.
I was so annoyed that when l came home was determined to get the work out over and done with.

Dinner was my monthly Food and Beverage dinner group, a group of chefs, hoteliers, wine distributors we get together and talk about whats going on in the industry and a great chance to network. WIll not mentioned what l had for dinner but it was all good.

Tuesday, another hot one, tokyo is humid and a taste of what is coming in the upcoming months, the kitchen was hot as hell, l am sure l lost about 1kg in sweat, took my lunch to work and the chef with attiutde was making fun of my meal, l tried explaining what l was doing but it did

not sink in.

"free range BBQ chook " chicken" from last week down at the beach"

It was raining in the afternoon, opted to go to gym as it would be quiet to do the work out, the air con was not on, due to power savings, managed to do the jump rope 1200 around 12 minutes was determined to so how long they would take, as for the pulls up, managed one set badly and did the rest as incline pull up, saw another man at gym attempting the pull up and he managed only 1 so l didnot feel so bad.Patrick l need to work on this, as there is no room in my house for the pull up bar!

All in all am glad the work out is over and now its back to work for a few hours in the hot kitchen, ( sweat some more, moments like this a cold beer sound good, will not touch it until day 91,) will attempt to do some jump ropes before l go to bed.

Hope alls well with every one.

Tony