Over one Year Later

Hey all,



Remember Me? Just kidding. Of course you do. Well, here I am. It's been one year and some since I completed the PCP. Guess what, things are great!

Do I still exercise?

Yes I do. I completed Patrick's new program the Kung Fu Body this year--although I'm ashamed to say with no where near the gusto I had for the PCP. Why did I join this new program, you ask? Because, in February of this year I fell off the exercise wagon. I was so tired after a workout in January that my body and mind just said no--for almost two months. I joined the Kung Fu Body to get back in the rhythm and now I'm doing just fine. I don't exercise everyday, nor do I push myself as hard, but I keep it up just enough to maintain my weight and health. I don't need to be Superman--I just need to be a healthy me. Oh, and I still love my jump rope. It's seen me through two programs now, and I'll keep it until it breaks.

Am I still mindful of what I eat?

Yes--every frickin' day. Do I eat junk food? Yes. Do I eat things that are not good for me? Yes. However, I do this with nowhere near the frequency I used to. And, I'm mindful. Everytime I pick up something that's food or is masquerading as food, my PCP trained brain immediately tells me what it is (carb, protien, veg, fat, fruit, or junk)--and what it is going to do to me if I eat it. My PCP mind wins out over my cravings--which I still have--85% of the time. And, I still haven't eaten a bag of doritoes.

Am I still on the diet?

As goes the advice, At breakfast, I eat like a prince; At lunch, I eat like a king. At dinner, I eat like a pauper. My family still subscribes to the three meals a day thing, but I set it up so last night's dinner is saved for me and becomes today's breakfast. I eat a big lunch with a super salad and whatever I want in terms of carbs--usually a sandwhich, but sometimes pasta or something like it. And, for dinner zero carbs--no rice or bread, but as much vegetbles as I want and some protien. Also, I still drink my low fat milk almost every day. Of course, I don't follow this 100%. I let my guard down almost completely on weekends, when someone buys a special dessert, or when I go out for dinner, but during the work week I'm pretty solid. I still snack when I can in my PCP snack times, and these snack vary between the healthy and unhealthy.


Have I been sick since the PCP? Am I back on any medication?

No and No! Wait, I think I might have had a small cold at some point, but otherwise I'm fit as a fiddle. No medication. No trouble breathing. No horrible cough. And, I still have tons more energy than I used to. When my family is ready for bed, I've still got energy to spare. Heh. I do take the odd antihistamine when someone decides to burn leaves in my neighborhood or the pollen gets wild, but these occassions are rare. And I try other solutions first, like my Neti pot.

Do I still see Patrick?

You bet. We are good buddies indeed. I think we spend more time playing Super Street Fighter IV against each other than working out together now, but the life lessons he has given me will stay with me for life. It's beacuse of the new man Patrick helped me become that lets me enjoy our games together and everything else I do in my life so much more.

And finally, what's my weight?

Yeah, I know it's just a number but...

I was 98.5 kg when I started the program. I was 83.2 kg when it ended.

I'm 79.0 kg now--a year later. And, my life is mine!

Photos one year later!

Heh, I've still got those sunburned arms.

And now, of course this blog entry would not be complete without a little something special in the world of Street Fighter:

Part 1:

If you need any more proof the PCP works after reading this blog, then you're not ready to change. If you are get a message to Patrick, get your J-rope, and get with it.

Sincerely,

Sean

Day 93: That's All Folks!

Hey Everyone,

Well, we've come to the end. The PCP is over and done, and my life has been changed forever. Now, only one thing remains--to let go of this Blog.

The Beginning and the End

Out of all the things that have given me motivation throughout this project, this blog has been number one. Sometimes I would get an idea for a blog post, and it would carry me through an entire workout with a smile of anticipation on my face. I loved reading comments on my blog and commenting on my teamates blogs as well. Am I going to disappear for good? No. I'll be back to comment now and again on the blogs of people working their way through the PCP, to give them advice and support. But now, it's time for me to redirect all this writing energy back where it belongs--to my dreams of writing a novel.

Patrick, thanks again for everything you've done for me on the PCP. Thank-you for your blog comments. And, thanks for teaching me how to post videos on this blog. It made it that much more fun.

Next I want to say thanks to all the members of my team. I couldn't have done the PCP without you. Your words, simple or verbose, gave me strength at times when I needed it the most. And to read about your struggles on your blogs while you read mine, really helped me feel a sense of community even though we were so far away from one another. This sense of community kept me on track. Know you all have a friend in me when you need one.

Next, to my friends and family who have followed this blog. I really appreciate your support and comments--every bit of them. I've never been a big e-mail writer or telephone caller, and this blog made me even less so. Thank-you for your understanding while I went through this program and gave it so much of my attention. I was in a bad place three months ago, but now I'm better than ever, and, because of all my hard work, I get to enjoy more time in this life with all of you. That's the best reward of all.

Finally, to a stranger or potential PCPer reading this blog. This blog is my gift to you. If you're here, you're likely on a quest for better health. Maybe your overweight. Maybe you just need to put on some muscle. Or, maybe your health has put you in a desperate place like mine did me. Whatever the reason, the PCP is here as a potential solution that offers a sense of community and accountability that can really help you reach new heights of health and lock it all in when it's over. You don't have to be sporty or belong to a gym to be in this program. You don't need a bunch of large equipment in your basement. You don't have to compete with others. You can be an entertainment lovin' fool like me who would much rather see the latest Batman movie than climb a mountain. The point is, the PCP Diet and Exercise program is for everyone, and that's what makes it so special.

Oh, and by the way, I will be finished with all my allergy and pneumonia medications at the end of this week and have a completely clean bill of health. Allergy medications have been part of my life since high school, and I thought they would be with me every day of my life forever. How that for change?

Well, that's all folks. If your looking for me. You'll often find me day to day in Muzuki park jumping rope, doing elevated tricep-dips on the jungle gym, or any number of simple but effective exercises. Not because I have to or need too, but because I want to. And, this, perhaps, is the greatest change of all.

THE END

Sean

Day 92: In house! And, a few more pics

Hey all,

Today, I woke up with plans to got to the park as usual and workout, but the rain from a nearby Typhon was coming down hard. I was contemplating going out into the the rain like I had before on the PCP, but I realized it was time for me to take control and plan a workout for myself when I'm stuck indoors with no room to do J-ropes. So, I did Pistol Squats, Lunges, (Curl & Tricep Dip supersets), Push-ups and Planks. I'm going to add Davinci's next time. Oh, the possibilities! However, I have to make sure I challenge myself each time and don't ignore exercises like pull-ups just because they're still hard or annoying for me.

My son joined me in the curls today as best he could with my medium tension band which was too long for him. He was also my little coach. He counted for me during the V-sits and cheered for me during the Tricep Dips. It was so wonderful, not to mention cute.

And, finally, a personal victory today. I worked out because I wanted to, not because I felt I had to do so.

Now, here are a few more pictures from my last day on the PCP.

Barrel Shot!

Looking Tough!

I actually have triceps!

The biceps chest muscles, and abs make an appearance!

Retake!

Nothing to hide!

More tomorrow,

Sean

Day 91: A Day of Rest and some Pictures

"And so, the whole PCP was completed. By the ninety-first day Sean finished what he had been doing and rested. He honored the ninety-first day and set it apart as a special day, because by that day he had completed the PCP and rested." Sean's Genisis: 1-3

Before/After

Ryo Saeba and Sean Anderson.

No workout today.

More tomorrow,

Sean

Day 90: The View from the Top of The Mountain

Hey Faithful Readers--and anyone who just skipped to the end of this blog to see how it all turned out. ;-)

In my first year in Japan, I climbed Mount Fuji. It was hard work--damp, dangerous, and suffocating. However, when I got to the top and saw the sun rise out of the clouds like a sphere of molded fire, I knew it was worth it. And, to this day, I still consider my Fuji-climb to be one of the greatest achievements in my life. And now, I have conquered one more mountain. This mountain is not the thing of natural beauty Fuji-san is. It is the horrible mountain of my own ignorance and lack of self-worth when it came to my own body.

Back on Day 1, I wrote I thought I was a little crazy joining the PCP program, but it turns out joining the PCP was perhaps the most sane thing I've done to date. Before meeting Patrick and joining his his program, I was truly crazy. I embraced ignorance regarding food and an absence of regular exercise. I overate. I ate salty chemically-enhanced junk food with reckless abandon. And, worst of all, I believed my own bullshit for the longest time that I did not have the inner strength or time to get out of the grave I was slowly eating myself into. I was blinding myself to the real truth. If you don't have your health, you don't--or you very soon won't--have anything.

It took pneumonia and the thought of losing my time with my wife and son, and all the other people and things I love to make me see clearly enough to want to change. I just thank God Patrick was standing there when my eyes were finally opened.

Yes, while, at my core, I'm not much for church and its ceremony, I believe in God--fiercely. I believe he guides us through the events and people around us, and sets up opportunities for us at every turn. Gosd was there for me when NOVA GROUP was about to start its fall. He gave me a good friend who appeared just in time and helped me move to Senzoku Gakuen High School. Senzoku lasted just long enough for there to be an opening at my current school. And there, I met Patrick. God bless Patrick. I hold him among the best of my friends, and I hope one day he will hold me in the same regard. Is Patrick responsible for my change? In part, yes. He showed me a path--a path he has worked hard (with Chen) to create. However, It was up to me to stay on that path and walk on it to the end--all up to me.


Was my PCP perfect? Did I follow the diet 100%? Did I do every single exercise the way it was supposed to be done? No. But, I know this: I did my best evey day against the imperfect human being I know I am, and for me that is a triumph. The biggest challenge in life isn't someone else or something. It's you. It's always you.

So, here on the last day, I went to Patrick's studio at 5:30 P.M. for my workout and, in order to emphasize how far I had come, Patrick had me do my Day 9 workout. Let's go back a bit in time shall we and look at my Day 9 post, shall we?:

Day 9: Rope Revelations!

Today I was given the greatest gift I could have asked for: the solution to my jump rope problem. As I said before, my rope is not too short, but I thought it was, even today, as it hit me in the head and feet. And, now I know why! God. Finally, I know why! I feel idiotic and elated at the same time.

After I finished skipping for the first time at Patrick’s yoga studio, I just tossed my rope in my bag. Since then, I have been outside trying to skip successfully in the early morning. What happens to a plastic skipping rope when it has spent the night just tossed in a bag? It ends up tangled like an old phone cord. And what happens when this same plastic skipping rope is taken outside into the cool morning? It maintains its tangles! The air is cool, so the rope cools and loses its slack (Insert appropriate chemistry term here). Basically, I was trying to jump with a rope that wasn’t straight. And, when I would start jumping, it would tangle up worse and seem shorter! God. Eureka! So, I spent the next ten minutes heating the rope with the body warmth from my hands until it was nice and slack and guess what?

The rope flew around me like bloody wind itself. I did 150 jumps without screwing up. Man, I don’t know why I didn’t see it before.

And now, todays’s stats and stuff.

Weight: 96.4kg (-00.8). Go baby go!

Fat percentage: 27.0 (-00.7)

Jumprope. 600 complete! See above. God.

Lunges: 16 x 4 sets. My legs feel really worked out after these.

Rowing: 12 x 3 sets. Gently down the stream! Complete!

Standing Ovation: 12 x 3 sets. Complete! Hold the applause-heh.

Triceps Dip: 8 x 3 sets. Complete! This went smooth, too smooth. I think I was using my legs too much. I will straighten them out the next time I do this exercise as per Patrick’s advice.

Forward Shoulder Raise: 10 x 3 sets. Complete!

Leg lifts: 12 x 4 sets. Complete. I did these on the grass in the park. Fun, but not as nice as the tatami in my house.

Diet is rolling along, although I’m lagging a bit in the protein. I just have to coordinate my shopping with my wife’s shopping better.

Breakfast, same as yesterday except I had pasta instead of bread this time, and I didn’t have the egg white because the wasted egg yolk would have annoyed my family. Patrick, Team, any other way to get egg white short of drinking them on the sly at work?

Lunch: two subway chicken salads—for the protien, no cream cheese this time, but did have their red wine vinegar sauce. This may have salt, so will stop using it and switch to an alternative Patrick introduced to me. I ate four pieces of whole wheat bread for my carbs. Then, I ate bananas to round out the fruit requirement at lunch and snack time.

Dinner: Fish with seaweed soup, tomatoes, a bit of cheese, lots of sliced pumpkin, and bamboo rice. There were small blocks of tofu in the seaweed soup. I hear tofu is seriously processed, but I don’t know for sure. Should I be eating it?


And finally, I have a cold. WAAAACHOOO! Sniff. Sorry. I’ve been burning the candle at both ends with the PCP, work, my novel, and this blog. I guess my body decided to tell me I need to slow down a bit. I will, but don’t worry team. My PCP will not suffer. WAAAACHOOO! Sniff. Sorry. I’ll just cut back on my novel writing a bit—save it for the train and the weekends. I have to take of myself. As Count Rugen said in The Princess Bride, “If you don’t have your health, you don’t have anything.”

Love to all!

More tomorrow,

Sean

Hmmm, I guess this day went pretty well then, and it went well again once more. But, to a healthier stronger Sean, this workout was about as difficult as a walk in the park. Oh, and the cold I mentioned on Day 9 turned out to not be a cold at all. It was just an allergy attack.

So, tonight to celebrate my last day on the PCP, I joined Patrick, his fiance Kasue, and former PCPer Kazuhiro for my end of PCP party. We went to Beer Gardens atop the Star Hotel in Yokohama and were treated to a lovely view as we threw caution in the wind and ate an assortment of the unhealthy. We also went to another restaurant for pizza and eneded with dessert at Starbucks. However, the special food event for the night was:

Patrick asked me to buy my usual jumbo bag for this evening, and I have to confess when I bought them on day 89, I felt a little bit dirty. I had not touched these chips in three months and now they represented everything I used to be. Before the PCP, I used to be able to polish off a bag of these in about ten minutes. What would happen to me on Day 90 when I ate them?

We popped the bag open alongside the rest of the food we ordered at Beer Garden and...

They were salty as hell and tasted like greasy nacho cheese soap. I ate about three.

However, when we left the restaurant, I took the still loaded bag with me thinking I might have more later. Doritos was an old friend. I couldn't just abandon them and the money I spent. But, as the night went on and I consumed pizza and a Starbucks Short Vanilla Frappuccino, I started to get a little woozy. At the end of this feast, a feast I would have thoroughly enjoyed prior to the PCP, I felt so ill that I looked at the bag of Doritoes in a plastic bag on my wrist and did something I have never ever done in my entire life. I threw a full bag of Doritoes in the train station garbage. I'm still having trouble believeing it myself, but there it is.

So, here I am at the top of the PCP mountain. Am I in peak condition? No. but I'm in far, far, far better health at 35 than I was at 30, and I now have the knowledge to keep improving my health for the rest of my life. I've lost a ton of weight, and I am no longer embarassed to look at myself in a mirror. I've got my life back in more ways than one, and it's wonderful. Fat Sean is forever dead and healthy Sean will live as long as God will let him. That's a promise.

The PCP is finished, but this blog won't be for a day or two yet. There is an Epilogue still to come and the matter of some pictures to wrap everything up. I hope you'll stay with me to the end.

I did it! I blogged every single day on the PCP. Way past cool.

More tomorrow,

Sean

Day 89: BANG!

My god. Today was a mountain of a workout. It was like almost every exercise we've ever done came out of the PCP files to have one more go at us before the final day--and they were in supersets. But, at 6:00 am this morning, I got up and...

Let's do this! Com'on!

I got through it. There were some reduced reps in the last few sets, but otherwise everything went well. Even my J-ropes were great. But, boy, am I tired. Mentally, I'm wide okay, but--on top of the drain from yesterday's workout, my body feels like it's been in a wash machine. There was one more small victory today too. With help from something Patrick said yesterday, I think I've finally figured out how to deal with some of the pain that comes with working out, the pain that tries to get you to quit and makes you think you can't do one rep more. Don't take your mind off it. Dive right into it. Pain wants you to avoid it, that's how it wins. But, if you dive into it, take it head on, use it, you can get that little bit more out of your exercise before failure. I still have a long way to go before I perfect this technique, but I hope I'm on the right track.

More tomorrow--my last day on the PCP.

Sean

Day 88: The End--Not!

Okay, here we go:

Weight: 83.2 kg (-0.6 kg) Well, my weight dropped again.

Body Fat: 18.8% (+0.2%) Body fat up???

Visceral Fat: 8.5% (-0%) No change???

Basal: 1849 (-12) Yeah!

Muscle Mass: 35.8% (-0.3) Huh???

Subcantaneous Fat: 12.1 (+0.1) What???

BMI: 24.7 (-0.1) Whatever.

Body Age: 39 (-0) What happened???

Today was to be my last visit to PAtrick's studio as a PCPer, but we have made plans for me to go on Saturday, my official last day on the PCP.

Now, to the stats above. This week I'm afraid I did not improve as much as I have in weeks past. Why, you ask? Well, the fact was I was pretty tired this week. I was back at work after a long holiday. my private lesson schedule got mixed around. I went to the Kawasaki Robot Festival which was fun, but really draining. And, the end result was tired body that, while healthy, just couldn't fight the fat battle as effectively this week. When you workout nearly 90 days straight as I have, sometimes your body just doesn't have the energy to make more muscle and process more fat. You plateau for a bit.

So, am I depressed? No way! The good news is if you keep working out after this point, you see dramatic results again very soon. And, since I am going to keep exercising well beyond the PCP, as well as visit Patrick's studio as a former PCP'er from time to time, I've still got many dramatic drops in fat and rises in muscle ahead of me. The battle to get healthy took three months, but the battle to stay healthy is never-ending. The good news is the PCP has definitely made this never-ending battle easier. Knowledge is power and the PCP has given more knowledge than I could have hoped.

I should also note that I turned 35-years-old last week, so that affected my stats a bit as well.

In other news, Patrick took my final pictures for the PCP today. Wait until you see those! They'll be up on here soon enough. Also, I had the honor of meeting Chen. Chen and Patrick are the two halves that make the PCP whole. Chen is a well-built encouraging man with a good soul, and a pretty baby daughter. It was an honor to meet him.

So, while today did feel a bit like my last day, I still have a couple of days to go, and I will have one more super-stat weigh in on my last day. Wish me luck.

More tomorrow,

Sean