
Some Background
Ok, I'm 33 years and 3 months old. That's pretty young, right? Some guys my age are in the best shape of their lives, winning Olympic golds, Rugby World Cups and more. Percy Montgomery was 33 at the RWC 2007 and played some of the best rugby of his life last season. That's him on the left. Decent looking sort of fellow for 33, yeah?
Ok, besides looking beefy and fit, the bloke is a professional sportsman and gets paid to run, work with weights and basically keep in tip top shape. It's his job, after all. The rest of us aren't so lucky and after Varsity many, if not most, become a bunch of fat couch potatoes yapping on about the likes of Percy and how "terrible" they played on the weekend.
I know of one or two guys who have kept in shape after Varsity and they really are the exception to the rule. They have my full respect. But it does get a bit difficult to find the time (or the energy) when you have to work until 10pm and run around after your own kid when you're not working. Regardless, the excuses are easier to come by than "finding the time" to just get down and exercise. And sometimes (well, ok...almost always) it's just easier to buy a Hamburger from Burger King on the way home than to take the time to cook something healthy for dinner.
But enough is enough. Three weeks ago I was at my mate, Eben's house where I tried on his Springbok rugby jersey. It's the player's jersey, not the supporter's jersey and looks and sits just as snugly as the one you can see Percy wearing in the picture above. Now Eben is somewhat bigger than me at around 100kg and his jersey sat very snugly on me, and did absolutely nothing for my midriff. Something of a rude awakening.
The second wake up call came this week. On Tuesday I came down with a bout of flu. Now usually I can recover from a cold or flu after a day or two in bed, and I haven't had a serious run in with either in many years. By Wednesday I was much worse and my body had added a violent lung searing cough to it's repertoire. On Thursday I thought I was going to die. I thought I would be ok, by Friday, but that had to be the worst day by far. I had gone to see a doctor and a pharmacist by this stage and nothing had worked whatsoever.
My mother-in-law sent over some Chinese herbal duck soup on Friday, and somehow that seemed to do the trick. On Saturday I felt much better, yet still very weak. Today, I feel like the worst is over, but I still feel weak and sweat even though it's not really hot.
It's been one of the worst weeks I've had to endure in a very long time.
My Days of Glory
At my best I would never have been considered a big fellow, and although I've always loved rugby, I've never been more than a middling player. However, I did have some running skills and I was pretty good in the weight room. To consider how far I have fallen, as an Average Joe, I'd like to put up some boasts. Just to show that I haven't always been a fat git, and to illustrate how an average college athlete can become a thirty-something slob...
Athletics (Personal Highlights)100m - 11,? sec in my second year (1994 - PUK)
400m - 52,? sec in my third year (1995 - PUK)
800m - 1:58 in my second year (1994 - PUK)
10km - 32 mins in my first year (1993 - PUK)
North Western Command Half Marathon, Potchefstroom
21.1km - 74 mins in my second year (1994 - PUK)
2.4km - 6:55 at Gordon's Bay (1997 - SA Navy)
Rugbyu13 B and C, u14 C and u15 C (Potch Boys High) Didn't play Opens because I felt I was too small, lost interest and wanted to concentrate on running.
Liberalia 1st XV (1993-94 PUK)
Liberalia 1st team sevens (1994 - PUK)
Villagers 2nd XV (1995-96 PUK)
Tainan Rugby Club (been out for a a bit of fun on and off between 2003-2008)
Weightlifting/GymBench - A really sad 100kg one rep best (1996)
Squat - 180kg for ten reps (1995)
Dead lift - 240kg for ten reps (1996)
Best shape - 80kgs, running fit with 7 percent body fat (1996-97)
The Challenge
This is a personal challenge and it extends to anyone who wishes to join me. A kind of thirty-something attempt at rekindling some pride and re-gaining some of the "glory" of my younger days. If nothing else, just to feel healthy again and not to have too much shame when taking off my shirt at the swimming pool or at the beach. I'm also doing this publicly so that I have some added incentive to pony up the required daily discipline and get something done.
Vices
Smoking - 1 and half to two packs of Marlboro's a day.
Drinking - Social beer swilling when watching rugby.
TV - Daily sloth including lying about in front of the TV or computer when not working...
Exercise - Non existent at present.
Tale of the TapeI took a picture of my back. You don't always get to see yourself from this vantage point, and personally, this one freaked me out the most. Not good by any one's standards, and certainly nowhere near old Percy. The point is to be honest with myself and to challenge myself to get rid of this unsightly girth that has deposited itself on my midriff in the last ten years.
Neck: 41cm
Shoulders: 131cm
Chest: 108cm
Stomach: 101cm
Waist: 98cm
Arms: 31cm (34.5cm flexed)
Thighs: 57cm (top); 51cm (mid)
Calves: 39cm
Height: 178cm
Weight: 85.6kg
Estimated Body fat: 24%
My weight and fat percentage estimate was taken with one of those wholesale electronic scales. fairly accurate, I guess, but not 100%. Good enough to tell me I have way too much fat and not anywhere near enough muscle, but I could've seen that from my picture, also.
The things is, it happens so incrementally that you hardly notice it. You start smoking and one day you wake up, and stare at yourself in the mirror while brushing your teeth and you can't quite recognise the old git in front of you. Not to mention the huffing and puffing that goes along with a simple walk up a flight or two of stairs...
Unsightly, unhealthy and a heart attack waiting to happen. Let alone cancer and all the associated lovelies that heavy smoking promises to bring in the not so far off future.
The GoalWhereas I'd love to look like Percy at 34, I'm not a professional sportsman, and I'll never have the time or resources at my disposal that he has, let alone the genetics.
So my plan and my challenge is going to be simple. I'm going to follow a four month three pronged plan. But before I implement the plan, I will take the last week of August to get my affairs in order. This will include stopping smoking, "Cold Turkey." I've tried cutting down, gum and mouth spray, but honestly, none of that has worked. It all comes down to will power and wanting to quit. Simple as that. And I want to quit. I am also going to cut all alcohol out of my diet for the duration of the challenge (September to December) and I'm going to avoid all venues and gatherings where alcohol is consumed or cigarettes are smoked.
To help with this transition I have also registered at Cheng Gong University for a 12 Week Mandarin course which runs from Sept 15 to Dec 5.
The three pronged plan is as follows:
Part one - running
I will follow a 36 week program (which is longer than the challenge, but will give me something to carry on with after the challenge is over) which begins with 20 minute walks and slowly integrates running until it culminates in a marathon after 36 weeks. Whether I'll actually get to run a marathon is another thing entirely, as I'll just be happy to do a 10km run after the program has run it's course.
However, this part of the plan will give me my much needed aerobic exercise and starts off easily enough with walking which anyone can comfortably do.
Part two - Weight training
This part is designed to build muscle tissue to help burn off fat and to basically look better. I don't reckon I'll get a six pack, but I'd be happy to be rid of most of my belly fat.
I'm going to start slowly with one exercise per body part and work my way up to 3 exercises per body part after the first two months.
Once that has been achieved I'm going to follow the 300 Spartan exercise program and build my self up to a 300 rep exercise cycle as described by Gerard Butler in Men's Health when he was preparing for the movie, 300.
Part three - Diet
Probably the most important part of any successful weightloss or exercise and conditioning program. Basically I'm just going to eat regularly and sensibly. I'm going to cut out all unhealthy carbs like noodles and rice and eat a healthy balanced diet of fruit, vegetables and protein. I'm going to drink more water during the day and cut out sweet and sugary drinks. If I drink iced tea (a Taiwan staple) I'll stick to lemon green tea with no sugar. I love my coffee, so I'll still have one in the morning, but I'll leave it at that.
Feedback
Weekly feedback wont be useful, in my opinion. So I'll blog monthly on my progress, with measurements, but I'll leave all pictures until I've completed the full four months of the challenge. Then I'll do a before and after thing.
And with that, I'm done. But as a last thought, I challenge any good souls to join me on this venture and to challenge yourself to a healthier body and life. There's more to life than watching other blokes play rugby and watching TV.