Day 1 - Chest/Back/AbRipper

Weight - 237
Body Fat - 41% - Not sure if this scale measures body fat well. Should be around 20-30%

Today I worked out in the morning.

Let me just say I couldnt keep up with the video. I had trouble using the bands...only could do 10-15 reps of each exercise and had to use my chair full time for pull ups. Ab Ripper was an embarrassment.

Diet:

730 Workout
845 Recovery Drink
915 9 Egg Whites, Mushrooms, Cheese and Orange Juice
11 Nitrotech Protein Bar
130 Garden Salad with Grilled Chicken - Balsamic Dressing
300 Double Soy Nuts
530 Protein Shake - Whey, Milk, Banana, Berries and Ice
730 2 Pork Chops in Stubbs Marinade with a salad - Balsamic Dressing

Total Calories - 2126
FAT 24.12%
PROTEIN 41.7%
CARBS 34.19%

Any suggestions...Anything wrong? Help Appreciated

Day 2 - Pylo

Weight 235
Body Fat 35% - must have a POS scale

Again, I worked out in the morning. Woke up at 7am and hit the snooze button twice. Finally decided that I should work out in the morning to get it over with, so I started Pylo around 730.

I really liked Pylo better then Chest/Back/AbX. I was struggling with the bands and was happy I wouldnt need them today. I am actually thinking about buying some weights next week if I struggle Wed and Fri.

I couldnt keep up with Tony and the gang but I think I did a fine job. My form wasn't great but I know it will improve with experience.

I am feeling soar right now, but its not unbarable. I have been soarer in the past.

It regards to my diet, I could only eat half calories 1500 out 3000 calories today. I just dont have a big appetite which is unusal for me. I guess eating more meals and every 2 hours helps get rid of craving big amounts of food at one time.

Diet

730 Workout
830 Recovery Drink - px90 style
900 9 Egg Whites/2 Turkey Bacon/Cheese and Spicy Ketchup
11 Half a Nitrotech Protein Bar
130 Chinese Chop Salad w/ Chicken & Shrimp at Noodles Company
330 A handfull of Soy Nuts
430 Other Half of Protein Bar
600 Protein Shake w/ Whey/Banana/Berries/Skim Milk/Ice
815 Grilled Chicken and V8 Juice

Calories 1500
Fat 29
Carbs 135
Protein 148

Help and Suggestions wanted

Congrats on starting your program! You're off on the right foot dude! Keep it up! The only thing I'd suggest is to stop weighing yourself every day. In my opninion, you should weight yourself once a week, on the morning of your rest day (day 7), first thing after you wake up. It will give you an accurate idea of how much weight you are actually losing. Other than that, just keep trying to add more protein into your diet, or taking away carbs. You should be hitting 20% fat, 30% carbs, and 50% protein during Phase 1. If you do that consistantly, you will lose weight FAST!

Also, I'm not sure what the nutritional value of a nitrotech protein bar is, but you want it to be around 180-200 calories. Pure protein, Luna, and Balance make great protein bar alternatives and one of which is usually on sale at the grocery store for $1 each.

as far as eating only 1500 calories, as long as your body agrees with you, and you don't lose it during or after a workout, you will be fine. Just don't get to the point where you're getting dizzy or light headed. If that happens, you need more calories.

I hope this helps man!

Austin wrote:

QUOTE:
Congrats on starting your program! You're off on the right foot dude! Keep it up! The only thing I'd suggest is to stop weighing yourself every day. In my opninion, you should weight yourself once a week, on the morning of your rest day (day 7), first thing after you wake up. It will give you an accurate idea of how much weight you are actually losing. Other than that, just keep trying to add more protein into your diet, or taking away carbs. You should be hitting 20% fat, 30% carbs, and 50% protein during Phase 1. If you do that consistantly, you will lose weight FAST!

Also, I'm not sure what the nutritional value of a nitrotech protein bar is, but you want it to be around 180-200 calories. Pure protein, Luna, and Balance make great protein bar alternatives and one of which is usually on sale at the grocery store for $1 each.

as far as eating only 1500 calories, as long as your body agrees with you, and you don't lose it during or after a workout, you will be fine. Just don't get to the point where you're getting dizzy or light headed. If that happens, you need more calories.

I hope this helps man!

I think I will take you up on the weight suggestions. I am going to weigh my self 12x during 90 days on every Sunday.

I feel like I am adding a bunch of protein in my diet, AND I am not even eating one of the portions of carbs I'm suppose to eat. The p90x Recovery Drink and all these fruits have tons of carbs. I am not sure how I can cut back more????

Day 3 Arms and Shoulders

Again, I had trouble waking up this morning and was debating to do it in the afternoon. I ended up jumping out of bed around 730 today and was done my workout by 9am.

I didn't mind A&S at all. I think this has been the easiest day. I rather lift then do cardio. I will be buying 20s,30s and 40s weights tomrrow after yoga. I just can't stand the bands anymore

Ab Ripper totally kicked my butt today. I would say I did alot better the 2nd time around even though I probably only made it through 100 moves compared to the 50 moves last time (out of 339 moves).

Diet:

900 p90x recovery drink
930 9 Egg White Omlette with Turkey Bacon and Onions (Low Fat Chedder)
10 A Banana on the way to work
12 NitroTech Power Bar (30g protein 270 calories)
130 Cobb Salad w/ chicken and hard boiled egg whites (hold the Bacon and Blue Cheese)
330 Handful of Soy Nuts
600 Protein Shake (Milk,Blueberries, 1/4 Banana and Whey)
800 Grilled Chicken with a mixed greens salad with Balsamic
900 Low Fat String Cheese

Calories 2167
Protein 38.2% (ergghhh I want 50!!!)
Carbs 36.35 (pretty high. I neeed to do better)
Fat 25.45% (way to high!!!)

Good stuff Standy. Your diet the 2nd day looked a lot like mine, I'm usually around 1400-1500 calories a day. I've also found it difficult to keep my carbs low with all the veggies we are supposed to eat (I am only allowed 1 fruit). Pretty much any dairy or meat items will be low carb and high protein though. So like snacking on string cheese and turkey jerkey. Also I'm not doing the "recovery drink" to keep carbs low, instead I just do a protein shake (5 carbs, 60 protein) after my workout, but I see you do a recovery drink and protein shake in the afternoon. Looks good man, good job!

You're doing great so far. Just keep it up. Try to hit your percentages and you will be fine. Also, try to keep it under 2000 calories a day. I know it's hard, but if you can shoot for around 1800 calories, give or take a few hundred, you'll see great results!

Standy wrote:

QUOTE:


Total Calories - 2126
FAT 24.12%
PROTEIN 41.7%
CARBS 34.19%

Any suggestions...Anything wrong? Help Appreciated

Standy - Can you explain how you figure out the percentages of fat protein and carbs? Also, is this something were supposed to be keeping track of? I thought if you ate the right amount of portions in your level the calories would be fairly accurate and you'd be set.

Day 4 - Yoga X X X X X XTREME!!!!!

Boy...I knew I would sweat in yoga and I've tried it before but BOY those moves Tony made me do today were out of my league. I got a lot to improve on next time after crawling through moves and falling over during moves.

Note to self - Don't turn on dryer in next room when doing YogaX. Not that relaxing.

I feel pretty soar in the upper body - mostly chest and triceps (probably day 1 kicking in....)

Diet

900 Recovery P90x
945 9 Egg Omlete, Onions, Mushroom and 2 Slices of Turkey Bacon + a V8
1015 Banana
1200 Nitro Tech Protein Bar
145 Out to Lunch - Half Chicken Salad on Rye, Salad and cup of Maryland Crab Soup
330 Soy Nuts - Handful
530 Protein Shake - Milk, Banana, Blueberries
730 Homemade Chicken Salad and V8
830 String Cheese

Calories 1964
Protein - 42.8%
Carbs - 39.9%
Fat - 17.44%

Ok. I had chicken salad fetish today. Got a little lazy around dinner. I might have done a little better if I didnt get taken out for lunch but I couldnt decline and wasnt in the mood for salad. Still cant separate my carbs from protein. One Day. One Day.

Can't wait for Ab Ripper. Gonna go for 250 moves +!!!!!

Thanks Guys!!

AROD - you seem to be doing a great job yourself! Thanks for all the useful new ideas for food. Cant' wait for my next food shop.

Austin - You say 2000, and the book says 3000. Why 2000?

X - I think we are suppose to be in fat shredder. I believe you need to follow the portion approach along with aiming to 50P 30C 20F. AROD said www.livestrong.com has a good tool for that. Thats what I'm using.

Keep up the good work. I am only one my second week, but I am doing much better this week than last week. I think you will have a similar experience.

Day 5 - Legs and Back

Last night after my last post, I started to get real soar in the upper chest. I was also exhausted and passed out very early for me.

Legs and Back were pretty easy for me. I go to 10-15 reps for each exercises. I thought the one leged wall squats were impossible. I also still can't do pullups so I was using my chair for help.

AB Ripper is still tough but I'm trying to take it slow so I can get use to everything. The leg climbers and rocking sit ups are tough for me.

Diet

10 P90x Recovery Drink
1030 9 Egg White Omlete -Shrooms/Onions/2 Slices of Turkey Bacom
1200 String Cheese
200 Salad w/ Chicken, Tuna, Pasta, Fruit Salads/ Cup of MD Crab Soup
430 Luna Peanut Butter/Chocolate Bar
530 Protein Shake - Skim/Blueberries/Peanut Butter Scoop
700 Pork Chop and a mixed Salad

Calories 2192
Protein 38.2%
Carbs 37.93%
Fat 23.8%

Tonight I am going to get some drinks with my buddies. Light Beers and Vodka Sodas. This diet would be alot easier if I wasn't single. Haha.

I am thinking about getting rid of the P90x recovery drink. I know its recommended but it doesnt make any sense with all the sugars and carbs. Same with the Luna Bar.

Kempo tomorrow morning and golf in the afternoon. Hopefully I won't be hungover. Haha.

Have a good weekend and thanks for the support!!!

Day 6 - Kenpo

Well, I think I did pretty decentley last night with the drinking.
Took down 3 MGD 64s (only 64 calories each) and 2 Bud Lights (150 Cal)
Probably no less then 350 calories for a night out.

I thought Kenpo was just great! I know some of you thought it was a bit boring...I liked it. I think this is the most I sweated since starting. Can't wait for next week.

Everything is pretty soar but not as bad as two nights ago. My hips hurt when doing that back kick. Not sure what is wrong.

Diet

1030 Protein Shake (w/milk,banana,blueberries and peanut butter)
100 White Chocolate Luna Bar
300 2 Hand-fulls of Pistachios
400 Pear
500 P90x Recovery Drink
600 7 Egg White Omlete w/ 6oz chicken and veggies+cheese+v8 juice
800 Another Protein Shake w/o the fruit

Calories 2009
Protein 38%
Carbs 39%
Fat 23%

Day 7 - XStretch

Woke up this morning and decided to do StretchX. I was feeling real soar in the back and I thought it would be a good thing to do instead of resting. I had the energy, so why not.....

XStretch was relaxing. Much more relaxing then Yoga. A little boring but I didn't feel like a huge clown like Yoga.

Today was tough on my diet because I went to a football bar to watch football with the family. We all like different teams so it's the only way to do it. I did end of with some great percentages though.

Diet

1100 Recovery Drink
1130 4 egg white w/chicken, mushrooms + cottage cheese w/ blueberries
100 10 Mussels in wine/jerk chicken wrap and 10 carrot sticks
300 10 Raw Oysters, 1 Buffalo Wing (couldnt resist), a Bloody Mary
500 Protein Shake w/ milk, banana, berries and peanut butter
730 Pork Chop w/ Mushrooms and a V8
800 String Cheese

Calories 2097
Protein 46%
Carbs 33%
Fat 20%

Day 8 - Chest and Back

Week 1 Weight = 233 (Lost 4 pounds - 237 to 233)

I have to say when I went to bed I thought I would wake up tomorrow weighing at least 5 pounds less. I ended up with four which is not that bad. I was trying to pessimistic and was really hoping for 10! Oh well, maybe next week I will get the other 6. I was thinking that I should be doing lean instead of classic because I am alot bigger then most people on this program (5'11 235). Instead I will play squash for 45 min on lifting days (3 days a week).

I concentrated more with Chest and Back. Thought I did pretty good but still can't do a full pull up w/o a chair or at least 5 divebombers.

I was totally out of it during ABRx, and did about half of the rips. Still can't do leg crawlers. I hope to concentrate and do at least 15 rips of all the exercises.

Diet

830 p90x Recovery Drink
900 9 Egg White w/veggies and 2 slices of turkey bacon. Cottege Cheese and bluberries
1130 NitroTech Protein Bar
130 Chinese Chop Salad w. double shrimp @ Noddles w/ low fat dressing
330 Handfull of Soynuts
530 Protein Shake w/ milk berries banana and peanut butter
730 Salad w/ feta and balsamic dressing. Filet of Maui Maui w/ dijon mustard marinade

Calories 1953

Protein 45%
Carbs 36%
Fat 20%

Pretty good job on the diet (I think?)

Day 9 - Pylo

Well, I think I improved in Pylo today. Sweated through my whole shirt.

Went to Dick's to add more weight as I slowly get rid of the bands.

Also bought a couple new protein bars and a yoga block.

Notice today that I only have been using 1 scoop of the p90x recovery drink so my calories and carbs should be less the past couple days which is a good thing

Diet

830 - Recovery Drink
930 - 9 EggWhite w/ Turkey Sausage. Cottage Cheese w/ Berries & OJ
1200- NitroTech Bar
130 - Turkey Chili and a Grilled Chicken Salad
330 - Soy Nuts
500 - Shake w/ banana peanut butter and milk
700 - Grilled Chicken w/ Brocolli
800 - String Cheese

Calories 1903
Protein 45%
Carbs 37%
Fat 17%

4 pounds is one week is still a huge, huge amount! Great work and keep it up.

Day 10 - Arms and Shoulders

This is probably one of my favorite work outs. I mostly used the 20lb dumbells I bought recently.

Diet

Post Work Out - P90x Recovery Drink

Breakfest - 7 egg white 2 turkey sausage w/ veggies. Cottage Cheese and Blueberries

Snack - Titan Protein Bar - Best tasting bar ever. Have to buy a box now.

Lunch - Grilled Chicken w/ Salad and Crab Veggie Soup

Snack - 30 Pistachios

Before Dinner - Protein Shake w/ Milk, Half Banana and Peanut Butter

Dinner - Rockfish and Mushrooms w/ a Heniken Light

Snack - String Cheese

Calories 2209

Protein - 43%
Carb - 33%
Fat - 24%


Day 11 - YogaX

I really wasnt looking forward to Yoga. Its probably my toughest workout because I have trouble doing must of the moves. I tried my best and sweated quite a bit (not as much as pylo or kenpo). I think I will show improvement next time around. I'm not that soar which I hope is not a BAD thing.

Diet - Probably my worst day. Lunch at Chicken Out killed me. I thought it was healthy but when I punched it into livestrong, I was shocked.

Post Workout - P90x Recovery Drink
Breakfast - 7 Egg Omlete w/ veggies and 2 turkey sausages. Cottage Cheese and Blueberries
Snack - Detour Lower Sugar Protein Bar - Not bad!!
Lunch - BBQ Chicken Wrap w/ cole slaw on a wholewheat tortilia. String Beans, Pepers and Onions side dish
Snack - Protein Shake w/ Milk, half Banana and Peanut Butter
Dinner - Grilled Chicken and a Salad

Calories - 2314
Protein - 37%
Carbs - 44%
Fat - 19%

Good job man, dont worry Yoga is going to get better just remember to keep smashing play on it and trying as hard as you can. Weird that you dont sweat the most in this workout, i sweat like crazy, have to flip flop my mat 3x in the first 45m because i slip and slide from all the sweat

Day 12 Legs and Back

I like this workout. I had some trouble with the one legged wall sits and my Achilles has been hurting since yoga. I sweated my butt off and improved alot in ABX. I felt soar in my stomach all day.

Diet - I had a couple beers at night which hurt me in the carb category.

Calories - 2812
Protein 30
Carbs 43
Fat 27

Day 13 Kenpo

This is my favorite. I never enjoyed a workout that made me sweat so much. Those combo blocks are tough to do, but other then that, im pretty good.

Diet - Had a brunch and a sit down dinner to go to this day. Had a bagel, steak and crabcakes + 5/6 vodkas. Tough day, but this probably will only happen 1 or 2 more times in the next 90 days.

Calories 2600
Protein 47
Carbs 27
Fat 26

Day 13 XStretch

Stretched my babies out today. Still my Achilles is bothering me in my left foot. XStretch is a little long, but I finished all of it before football started.

Diet - Ate alot better since I ate at home all day.

Calories 1487
Protein 39
Carbs 34
Fat 27