Day 90 – “Dear Athletes”

As some of you may know, my inspirational figure for PCP was “Triathlon Guy” … And I am pleased to announce that it is official ...  I AM a TRIATHLETE! 

Last week I enrolled in the HKFC Triathlon Club and today I received my first email from the Club Capitan and it was addressed to ME as  …“Dear Athlete(s)”… My inspiration is now a reality … I am an ATHLETE and that happened without me taking a single step onto the Triathlon course.  But in many ways I have taken what is probably the most difficult step ... I have prepared by mind and body … and I have signed on to become “Triathlon Guy”.

The PCP journey has been great.  To be honest, it has not been as hard as I might have imagined.  The trick to completing PCP is being consistent, having a routine and each and every day taking small steps towards the end goal.  Sounds a bit like life?

PR and Chen (wherever you are) you have created an amazing programme and, while it does take discipline to follow, its simple and gets great results.  Well done man and thank you.  Thanks to Team Might Mouse for their support. Marcus and Brent – thanks for giving us some color on the science behind PCP and have fun beating the shit out of each other … Meg, you look awesome and I loved the honesty of your blogs.  Fergus and Terri it was great to see how a couple of dedicated foodies could get thru PCP – well done.  Mini and Kos I look forward to catching up after PCP and hearing more about your PCP experiences.  Lastly, and mostly, Harumi and Jay – thanks for putting up with my PCP “bullshit” and emotional highs and lows – most particularly on our holiday road trip when you lovingly prepared my PCP portions and carried around my veggies and boiled eggs.  Thanks sweetheart! 

Being the last day of PCP I went down to the gym and terminated by gym membership. Conway Gym is the place for me.   Before I terminated the membership I did my monthly body composition analysis, which was supervised by the usual beefy, muscle bound trainer.  He was absolutely flabbergasted that I had been able to achieve the results I had while not pumping blobs of iron.  The overall score for my Body Composition was 90 – which, apparently, according to Beefy Trainer is “Elite Status”. Progress over PCP is set out below:

	Day 1	Day 20	Day 60	Day 90	Chg
Weight (kg)	93.7	87.7	80.9	80.1	↓13.6
Body Fat (kg)	22.0	17.0	12.2	10.4	↓11.6
Body Fat (%)	23.5	19.4	15.1	12.9	↓10.6
Visceral Fat Area	124.8	109.4	60.5	34.4	↓90.4 !!

So overall I lost 13.6kg and my body fat percentage went from 23.5% to 12.9%.  The best change for me was in the Visceral Fat Area.  Visceral fat, also known as organ fat or intra-abdominal fat, is located inside the peritoneal cavity, packed in between internal organs and torso. High levels of visceral fat are statistically associated with a higher risk of heart disease, hypertension and diabetes.  As predicted by PR this fat was the hardest to lose but dropped like a stone in the last few weeks of PCP.  My VFA has fallen from 124.8 to 34.4 which gives me the body of 20 year old!

I am little bummed by the overall weight on my final day.  Not sure why my weight jumped to 80.1kg on the last day.  I swear for the last week it has been hovering around the 77-78kg but who gives a rats … I agree with PR it’s not about the scales its how you look and feel, and I feel pretty good.

And now for the final pics: 

Cooling down at gym Conway after my final work out.

Before and after shots (Yikes – who is that guy on the left!)

So … see you on the Tri Course.  It’s also probably time for a hair cut – which has remained unkempt during the entire PCP program.