Slow Digesting Protein
coco is on the money with Casein Protein. This is a safe bet. As for individual products I currently use Instant Milk Protein from Myprotein.co.uk

Alternatively you could try Cottage Cheese right before bed. Personally I hate the bog standard stuff, it's disgusting. But I managed to find a pineapple flavoured one, which mixed just fine in my smoothies

Day 4 - Yoga!!
I was really excited to finally try out Yoga for the first time, having only tried Pilates before.
Woke up at just shy of 6am to give myself an hour before I needed to get ready for work... not realising the session is an hour and a half!

Nevertheless, I jumped in. Wow, just wow. Though at the very back of mind I was concerned with not having enough time for breakfast and showering etc... I REALLY enjoyed this. Yes, I sweat my butt off, my legs and arms really felt the strain at times, but I've been feeling fantastic all day.
I just went for a 30 minute run after I got home from work too... so much energy, I love it!


Full speed ahead... bring it!

almostperfect wrote:

QUOTE:
hum... doesn't look like something I can buy at walmart...

Cottage cheese is the way to go if you want to keep it simple.

1/2 cup... 4oz
Calories 102 (425 kJ)
% Daily Value 1
Total Fat 2.1g 3%
Sat. Fat 1.4g 7%
Cholesterol 9mg 3%
Sodium 459mg 19%
Total Carbs. 4.1g 1%
Dietary Fiber 0g 0%
Sugars 0.4g
Protein 15.5g
Calcium 78mg
Potassium 108.5mg

The idea is it's slow digesting and has a good portion of protein to help with the muscle rebuilding that occurs at rest while at the same time is low in carbs so conversion to sugar is minimal.

The above is for the lowfat 2% version

ok, here we go, gonna go to bed to try to get up and workout at 5am tomorrow!

Wish me luck!

I don't know if my legs are just sore from plyo on Tuesday or what but I was incredibly tight and wobbly during yoga. I'll definitely need to do Stretch X on sunday. I finally picked up a dumbbell set. Now I have absolutely everything to do the workouts. No more excuses for me!

For proteins I use American Whey. I use my after workout shakes as meal replacements. American whey has a little bit of carbs and I think 1% fat which together satisfies hunger and tides you over til lunch. Have that together with an Electrolyte Power Pack from Trace Minerals, I use the stamina one, and it's a cheaper way healthier version of the recovery shake Tony is always promoting on the DVDs. This way you get all the minerals, elements, amino acids and protein you need to recover without all the carbohydrates and sodium that's in his special drink.

The only bad thing about working out in the mornings is I took today off from work and my body naturally woke up at 5:30am instead of letting me sleep in.

QUOTE:
without all the carbohydrates and sodium that's in his special drink.

hey labguy, not sure if you're aware, but for a "proper" recovery drink, it needs to have a 4 to 1 carb to protein ratio. so the P90X one (39g of carbs, 10g of protein) is actually pretty good. i dont use it myself, but "all the carbs" are in there to help you replenish glycogen, and rush the nutrients to your muscles.

but onto Yoga X....
did well, but still have trouble on the warrior 3 sequence (standing splits, half moon, etc). i can't keep my leg in the air for the entire time (never have!), and the glute of the leg i'm standing on is on FIRE. other than that, and crane, it was a pretty good sweat-filled session.

For a protein drink I am using NitroWhey Ultra. I have been using it as a replacement for breakfast. For recovery drink I have stuck to chocolate milk.

Legs are a little sore from yesterdays workout. Feels good though. I was always one of those bizarre people who enjoyed the torture of workouts. Though I must admit I hate the one leg wall squats. Lifting the opposite leg up is hard. I skipped the AbX and will do that today. I find it easier to do on the non-lifting days so far.

Five days down!

There is tons of debate whether it should be a 4:1 or 2:1 ratio. It actually just varies from person to person what they prefer. Ya the carbs will go to glucose then get stored as glycogen in your muscles and after p90x workouts if you brought it your muscles should have depleated alot of your storage. However the carbs do nothing to build or repair muscle. Protein does that job and I want to really bulk up from this round. Once I am leaner, toned, chiseled, whatever you want to call it since I would have a larger muscle mass I would probably need something with the 4:1 ratio but for now with weight loss as a goal I want to try the 2:1. I find a higher protein content to be more satiating too.

Maaan That was a horrible night sleep. I'm sorry, I guess the protein trick just worked a little too well for me - I was up every hour, tossing and turning, peeping at the clock. Finally after 3am I fell into a deep sleep so that when my alarm went off at 4:55 I looked at it, thought "Yea right" and went back to sleep, not waking until 10:30. I'll do my workout between lunch and dinner like I usually do and try again tomorrow without the protein.

almostperfect, that might be down to a number of reasons. I'd stick with doing this every day for at least a week to properly test it out.

I slept terribly also on Day 2 and 3, simply because my core was in pain and I couldn't find a comfortable position to sleep.

Day 5 - Legs & Back, Ab Ripper X
My least favourite day. My abs were in better shape, so I managed to complete everything.

Interested to see what tomorrow brings.

Legs and back was awesome. Actually having weights and following along with them made the workout 100 times better. I think I'm definitely going to be noticing it tomorrow during Kenpo.

Maybe try getting up early but still working out during lunch like you usually do. You might start to get used to being up early and then start doing the workouts. One thing I do is I separate the workouts and the Ab Ripper workouts. I do the daily workout in the morning then if it's an Ab Ripper day I do that after work. It just makes it so I can sleep in an extra 30-45 mins.

What do you guys suggest for tuna or other fish. I'm not a big fan of fish at all but it's another lean meat and I know I will get tired of turkey and chicken within the next month. Also what to have with the fish. I guess I'm looking for dinner ideas. Something to kill the taste of the fish and then a side to go along with it. Any suggestions would be great.

A great dessert that you could make if you're craving something a little sweet is to core an apple slice it up sprinkle some cinnamon on it and bake it at like 350 for 30 mins. It's almost like a fake apple pie. It does the trick for me.

For something quick I cut up some spinach, take a can of tuna, a few almonds, and a very small amount of fat free dressing for taste and mix it all together.

I like fish so this is pretty easy for me.

For sides that is when I will generally add a vegetable, such as green beans seasoned with garlic salt. Another favorite is taking green beans putting them in a pot, drizzle with a little Olive Oil, throw in some garlic cloves and cilantro and cook.

I have some other really good recipes but not sure how healthy some of the glazes are so unfortunately I have had to put them at the back of the recipe book for now.

Did Kenpo today. I am thinking of finding something else to do in place of this workout. I already do martial arts training a couple times a week. Anyone else substituting another activity for any of the cardio days?

I'm with you - I hate Kenpo

I've read that those working out in the morning have a higher rate of sticking with it (whatever it is) than people that workout in the evening. The theory goes that you just force yourself to get out of bed and the fight is over. If you don't you have all day to come up with excuses for why you can't do the workout tonight.

I'm a 5am'er.

Two more workouts and week one will be in the history books. My diet has been pretty consistent and I'm liking the trend I see on the scale. I will do an "official" weigh in on Monday morning, but I weigh myself every day. Just a habit I've had for years. Because of that I'm pretty familiar with the way my weight fluctuates and I what I'm seeing is outside the norm. Can't wait til Monday to put an official number to it.

The drawback to my diet is that if I'm not careful I can really come in low on the carbs. Much lower than my 30% of calories target. I've done this twice and I really pay for it the following day with lethargy and mental fuzz. Caffine pills help on those days.

Congratz to all for making it this far. 85 more days for me. One day at a time.

almostperfect wrote:

QUOTE:
I'm with you - I hate Kenpo :unsure:

I like kenpo as a chill workout to help cruise into the day off my wife isn't a big fan though.

I'm not a huge fan of Kenpo either but it is something different and I would rather do it than run on a treadmill. I found this amazing excel file which will track pretty much every aspect of these workouts. I'm gonna use it to see my progress. The file should be attached.

The file is to big to attach. You can email me if you want me to send it to you. This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Got a scale for the first time in a year. I'mma not tell how bad it is but I will say I have lost most the weight I gained over the first part of the summer so I'm back to where I started at the beginning of the year. I think I finally convinced dh to start with me so I may begin-again-finagin. We'll both be doing lean I guess.

LabGuy I may be mailing you for that excel file - my address would start with tryingharder if I do.

Well it has been a good first week. Sunday's are my weigh in and measurement days. It looks like Tony knows what he is doing, I've lost 12.23 lbs of fat and gained 8.73 lbs of lean muscle mass giving a total weight loss of 3.5lbs!! To reach my weight goal at the end of the 90 days I need to lose on average at least 2.5lbs a week. Thanks for the support guys, lets keep bringing it!

Week 1 down, today is the start of week 2.

Congrats LabGuy!


I lost 3lbs first week. More importantly then the pounds was that my body fat % is down. Yeah!!! My diet has been ok. I am eating clean but have just not been able to eat as much as it says I should. All the protein makes me feel full so hard to eat more.