JAN 30 day Muscle confusion and Clean Eating challenge

[arizonafitclub]

P90X is a perfect blueprint for success. I have to admit though, with the program being 5, almost 6 years old, I like to take that program design, that work for me SO WELL and shake it up, so I continue to want to come back for more.

One of the MOST MOST MOST important things your can do when starting ANY program is proper planning or goal setting.

You cannot just say, I want to do P90X, YOU NEED TO WRITE OUT YOUR PLAN, with the specific steps to get your plan into action.

Each step provides the track to run on. There is no guess work and no option for failure. Of course, we are human and mistakes can be made, but if we plan it out, we set ourselves up for optimal success.

What does that look like here?
30 days of very specific eating and fitness plans to help you maximize your 30 day commitment.

Here is a blueprint:
Day one: Weight training
Day two: Cardio
Day three: Weight training (another set of muscles)
Day four: YOGA!! YES YOGA!!!
Day five: More weight training
Day six: Cardio

Here is a P90Xish workout plan:

Week 1-3
Day one: 30/15 one on one (this is a Tony Horton workout)
Day two: Insanity Pure Cardio
Day three: Just Arms (one on one series, Tony Horton)
Day four: Hummingbird Yoga (one on one Series)
Day five: Legs and Back (P90X)
Day six: Kenpo Cardio Plus (P90X +)

RECOVERY WEEK 4 (to come)

I can help you integrate other Beachbody programs, like Chalean, Rev Abs and Insanity!

Let's look at fat shredder plan nutrition next
Monica

[arizonafitclub]

My skype name is wardmonica

[Chicky6898]

What does that look like here?
30 days of very specific eating and fitness plans to help you maximize your 30 day commitment.



I accept the challenge!!!! :D Bring it!!!!

[BubbinStuff]

I'm with ya! :)

[bekkijo]

I can help you integrate other Beachbody programs, like Chalean, Rev Abs and Insanity!
Monica

What about integrating cardio I can do at home that doesn't involve standing or weightbearing on my feet (no pool available, bike hurts)?:confused: I haven't found that program yet, but I don;t have all the ones you do! Can't even do downward dog anymore.:(

[arizonafitclub]

The 30 day challenge is fast approaching.

Stacey I am VERY excited you'll be on it with me!

Bekkijo What about floor work, like core exercises?

[dmoritz]

I am planning on doing a rotation of Brazil Butt Lift, Insanity and yoga. Can't wait to get started!

[Chicky6898]

The 30 day challenge is fast approaching.

Stacey I am VERY excited you'll be on it with me!

Bekkijo What about floor work, like core exercises?

Hi Monica!

I think I am finally good to go with skype (I tested it out today and I think it's working). Will you be available Monday night around 7pm 'your time' to work on a meal plan? If that doesn't work for you, just let me know! yay!

~Amie

[Dave]

Some thoughts on scheduling and how to set up your workout plan from Beachbody advisor Steve Edwards.

http://steve-edwards.blogspot.com/2009/12/scheduling.html

Dave

[arizonafitclub]

What a wonderful holiday we shared, BUT it is time to get back on the wagon.
I can't wait to have some good FAT SHREDDER in my life.

Tony Horton is going to be here soon and I want to crush this!

I went through the P90X nutrition guide today to plan our meals:
Breakfasts: 1 protein, 1 fruit, 1 dairy
Lunch: 1 veggie, 2 protein
Dinner: 1 carb, 1 veggie, 2 protein
Snack: Shakeology, 1 dairy

[tamus]

Count me in Monica...hopefully I'll have internet at my Phx home soon!!

[arizonafitclub]

So you know having a motive can increase you drive to succeed. Tony Horton is coming to AZ Jan 22 and I was to feel the best I can feel in his presence despite the wrath of the holiday season.

With that said, the likelyhood you'll be at 100% is higher with that "why" but we have to be okay with slip ups so that we aren't completely derailed by them. The idea is lasting results and commitment

Tami Your phone just called me....tease!

Monica

[tamus]

Monica...I was getting the girls out of the car to take them swimming (yes swimming in Flagstaff...an indoor pool!!) and when I put the phone in my bag I saw it was calling you...sorry!! I guess we're meant to talk on the phone soon! Will be back in Phx tomorrow...

I am so excited for Jan 22..but the holidays have been so crazy I haven't been able to stick to a solid workout or eating good routine. I'm definitely going to make the first 21 days of January count!!!

Chat soon.

[arizonafitclub]

I am SO excited! I cannot believe we are here! 2009 was such an amazing year. I just learned so much during 2009.

This year looks very fun.

So I know we have the check off sheet for the fat shredder Phase one/ Level One, but I am realized I am a paper and pencil kind of girl and I like to write everything down.

Plus, the more great combinations of particular portions I can come up with, the more I can share.

Breakfast of egg whites is served.
Happy New Year
Monica

[InnerStrength]

Hey Monica!

Thank you for posting the meal planning on page one. I have a couple of follow up questions as I continue my planning mode. . . here's my slight mod and questions:

A.M. fruit about 15 mins pre-workout (I'll hope to be an a.m. girl)- need something in my stomach before kicking my own booty and fruit digests quickly. . .

A.M. (within an hour post-workout)- Protein shake (not big on breakfast foods) + apple cider vinegar drink= (2TBSP) with 1 tsp honey (homeopathic "remedy" I do)

snack (a couple of hours later) - need recommendation. . .

Lunch (around noon as I work at a school and am on their sched.)- 2 Protein, 1 Carb., 1 veggie + multivitamin pack

snack (my body is conditioned to want one every 3-4 hrs)-- need recommendation. . .

Dinner: 2 Protein, 1 Veggie

My questions:
1) Dave said it's okay to nix dairy as it's not something in my diet already if I do, how might I make up those calories?
2) what is a good ratio for protein powders? (this is redundant but I didn't "get it" the first time, sorry) I current have a powder that has 21 g. protein, 4 carbs, and 117 cals per scoop
3) I prefer as much "real" food as possible so am trying to avoid bars but if you recommend, I'd rather make sure to get all of my calories in than not :)

Thanks, as always :) hope you have a great day!
Cel

[arizonafitclub]

Thought I'd share
Day 1 Burn Circuit 1 CE Slim in Six Pack
Day 2 Patience Hummingbird Tony 1on1
Day 3 Burn Circuit 2 Ab Burner (CE)
Day 4 Pure Cardio (Insanity)
Day 5 Burn Circuit 3 (CE)
Day 6 Ab Burner (CE) (add cardio)

Cel Here are some ideas
A.M. fruit about 15 mins pre-workout (I'll hope to be an a.m. girl)- need something in my stomach before kicking my own booty and fruit digests quickly. . .

A.M. (within an hour post-workout)- Protein shake (not big on breakfast foods) + apple cider vinegar drink= (2TBSP) with 1 tsp honey (homeopathic "remedy" I do)

snack (a couple of hours later) - need recommendation. . . 1 Tbsp Peanut Butter and Celery

Lunch (around noon as I work at a school and am on their sched.)- 2 Protein, 1 Carb., 1 veggie + multivitamin pack Tuna Sandwich with lettuce, tomato slices, all the veggies you like
Chicken, 3 corn tortillas, a taco veggies, salsa

snack (my body is conditioned to want one every 3-4 hrs)-- need recommendation. .
String cheese ( do you like that? I won't be offended if you don't Mini rice cakes, Turkey jerkey Shakeology :) .

Dinner: 2 Protein, 1 Veggie

These posts are going to help everyone, so planning it out is a great opportunity to share here in writing.

:) Great job on your first day!
Monica

[InnerStrength]

Just wanted to say "thanks" for the feedback Monica! (While I cut out drinking milk, I'm not opposed to string cheese and yogurt :) would welcome the excuse to have them again!)

Happy weekend!
Cel

[Dave]

Got my workout done! One on One Power 90 Road Warrior and One on One Just Arms while watching the game(s). Skipped the leg sets in Road Warrior to do abs. Planning on a 56 mile ride tomorrow with a group that I'll be lucky to stay within sight of, so I think the legs need the rest.

My triathlon training plan shifts from "Adaptation" to "Aerobic" this week. The plan works a lot like P90X, using periodization. Haven't quite worked out the schedule just yet. Depends on the Master Swim schedule at the gym and the weather.

[arizonafitclub]

Were you guys naughty or nice with yourself?

Everyone ready to rock their programs?

[demaak]

Um.. Ok, so I was going to move over here from the Holiday Challenge thread. Is that a good idea, or no? I'm up for the challenge, but maybe not everyone is?

Anyway, here are my goals copied from the other thread:

Run at least a 10 minute mile (I'm slooooowwww, y'all! Like mo (I have no idea what I meant by that. I think I got distracted and cut off mid thought!)
Do one of the local triathlons.
Get a FitClub going
Reach Diamond.
Try Kayaking
Lose 20-30 lbs.

I am starting P90X tonight and my boyfriend said that he will be joining me this time! Some of the BUDS might recall how I've been trying for like 2years to get him of board! I'm so shocked that I'm kind of in a state of "I'll believe it when I see it". I'm going to be shortening the workouts, though. Like just the first round or half or whatever, because I don't want to aggravate my back. Also, I think I will do Plyolegs (the One on One or Master Series (they are pretty much the same)) instead of Legs and back and running on the cardio days, or possibly some days in addition to the weight lifting. I like to run on the treadmills at work on my lunch hour. It breaks up my day and feels good. Plus, I am thinking of signing up for a 10k that is in May. I also have a 5k scheduled (Like every year) the weekend of St Patty's day, so I need to be training for those.

Ok, that is enough for now. I gotta shuffle along and get back to work now. TTYL!
~Krista

[arizonafitclub]

Krista I think it is a good idea!
I was actually thinking of running every local 10K in Phoenix
It is an awesome way to crank out an hour workout

Anyways just finished my morning egg whites, nutrition is planned for the day. I'm determined to stick to it. No sneak in tasters of my kids food.
It is amazing how delicious the dumbest thing looks if it is not on the plan.

:) Monica

[Dave]

Ok kids my January is off to a flying start. I did about 60 miles on the bike yesterday. My computer crapped out so I'm not sure exactly how many, but it was between 55 and 60. Good hard ride! Loving it. I rode with the Masters Swim instructor and was able to pick his brain about swimming as well. I went to bed at 8pm and feel super good this morning. I think I needed a good ole fashioned Rip Van Winkle style power sleep.

Krista Awesome plan and goals. Glad to hear the BF is jumping in. Make it fun and he'll be hooked. After all, it worked with me.

Dave

[Sherri]

Ok, my coach (MONICA) told me to get in here again and get going, so here I am!!!! Hi to all who know me, and hello to all who don't yet! :D
I will be here more often, as I am starting Brazil Butt Lift. Hee hee!
So off to do my workout, and BBL!
A hui hou,
Sherri :cool:

[Chicky6898]

Sounds like everyone is off to a great start!! Ive been logging my workouts in that WOWY supergym over at teambeachbody.com -- what a cool tool!!! I'm about to go for a run (I hope to run in the Marine Corps marathon in October).

Today was my first full day of "on plan" nutrition -- and so far I think I'm doing awesome :-) (I was even able to resist the birthday cupcakes someone brought to work today).

Anyway, i wish everyone the best with their goals and I look forward to reading your progress!

Thanks!
Amie

[Dave]

Sher The Island Princess Good to see you here! Brazil Butt Lift, eh? Not ready to be the Island Queen just yet?

Chicky Yeah, WOWY is great. Marine Corps Marathon...nice. Keep it up and you'll skip to the finish. Good work on the nutrition front. That's about 75% of the battle right there.

I flamed out at legs & back last night. I did a 60 mile ride on Sunday and it just crushed me. I had nothing in the tank. I had to abort the mission and just lay on the floor and watch the game. With that said, here's what's on tap this week.

Tues - Legs & Back, part deux (let's try that again).
Wed - Masters Swim
Thurs - Run. 400m drills - 30 mins (L1), 30 mins (L2) ("L" = level and relates to heart rate).
Fri - Core strength (probably One on One Core Ball Sandwich)
Sat - Swim/Bike. (not sure how this will work out just yet).
Sun - Long run. 7 miles.

Keep bringing it.

Dave

[arizonafitclub]

Good Job Amie And hopefully you'll WIN WOWY too. Dave and I won a camera and on our last vacation we just kept saying THIS is our WOWY camera...like to a dorky repeatable level.

So bring it!
Monica

[Dave]

Is there anything better than college football? Not only did I lock up second place (can still win) tonight, but I did Legs & Back during the first half and rode my bike trainer during the second half. I don't know about you lot, but that's a high quality evening in my book!

Dave

[arizonafitclub]

I promise there are LOTS of things better than college football! OMG

[Chicky6898]

Dave and I won a camera and on our last vacation we just kept saying THIS is our WOWY camera...like to a dorky repeatable level.



HAHA!!! That's awesome!!!!!!!

[Chicky6898]

Is there anything better than college football? Not only did I lock up second place (can still win) tonight, but I did Legs & Back during the first half and rode my bike trainer during the second half. I don't know about you lot, but that's a high quality evening in my book!

Dave

Ooh i LOVE LOVE LOVE the P90x Legs and Back workout -- it's my favorite!!! Gratz on getting thru the workout PLUS the bike trainer!!! But I must agree with Monica -- there are plenty o' things better than college football :p

[Dave]

Chicky Monica always says it is so stupid and silly, and then I go and win my Bowl Special pool and put $600 in the kitty. And by "kitty" I mean my bicycle fund!

Yesterday I did Tony's One on One Killer Abs. And, yeah...it was killer. The workout is 25 mins and combines...COMBINES...Ab Ripper X with an old Tony workout called Ab Ripper 200 (named for the 200 crunches you do). You do those two back to back. I have to say I loved it. Not sure why, and I had to take a break between the two, but I was totally into it. After that I jumped on the treadmill. Ran 3 miles at a ho, hum pace and then did another 2 worth of sprints. Then I watched Bama bring home the bacon for papa!

Dave

[Chicky6898]

Chicky Monica always says it is so stupid and silly, and then I go and win my Bowl Special pool and put $600 in the kitty. And by "kitty" I mean my bicycle fund!

Dave


HAHA! Those bikes sure do cost a pretty penny, eh? My husband is a competitive swimmer turned triathlete so he just recently bought his first (then second) tri bike. boy they are pricey!

Also, I think I read somewhere that you had put together an 8 week p90x prep program -- if that's true and it's posted online, can you get me a link to it? There are some parts of p90x that I'm not quite up to par for (abs is certainly a week spot for me) so I thought a prep course might really benefit me.

Thanks again for all of your help!
Amie

[Dave]

When I was really, really, into golf Monica and I took a lesson from a local pro. I asked him to tell her whether he thought it was abnormal to have a garage closet full of putters. He told her, "if you don't have at least 12 putters in your garage, you aren't trying". I'm starting to think the same thing applies to bikes. I have a tri racing bike (Felt B2) that I love and an old road bike that is quickly wearing out it's welcome. Hummmmm...

Here's the link to the 8 week Power 90 Master Series workout: http://www.thefitclubnetwork.com/2009/01/not-ready-for-p90x-check-out-the-p90-master-series/

For abs, I suggest that people start doing Ab Ripper X with 10 reps per set. Then move to 15, then 20, and finally 25 once you can keep up. I think that's the way to work up to the whole shabang. It is really hard, that's for sure.

Dave

[Chicky6898]

haha! poor monica!! i think his tri bike is one step below yours (it's a 2009 Trek TTX 9.0) and he has a road bike that was banished to indoor trainer duty indefinitely :-)

And thanks for the link to p90 master! I am gonna give that a try for 8 weeks and then jump back into p90x lean. I think it will make me feel more confident in the p90x workouts. And..the thought of having to workout for only 45mins/day (at least for those 8 weeks) is kind of attractive at this point :cool: Is there anything special I need to do to make sure you guys get credit for the sale?

Also, i'm guessing because the workouts are presumably less intense, how would you recommend I alter the nutrition plan (just cut calories out?) to accomodate?

Thanks again!!!
Amie

[bigg]

My confession: I have probably a dozen pairs of running shoes floating throughout the house. It comes with the addiction folks, whether it's bikes, putters or running shoes.

[arizonafitclub]

Chicky The master's series is a great program to own. They actually created that AFTER P90X, so Tony really started to figure out how to maximize your program without adding more time!
If you log into your Team Beachbody account and click the shop button, we'll be credited as your coaches. Thanks for asking Chicky!

So what type's of Tris does your husband do? Has he done an Ironman, or half one yet?

Monica

[arizonafitclub]

My confession: I have probably a dozen pairs of running shoes floating throughout the house. It comes with the addiction folks, whether it's bikes, putters or running shoes.

You are forgiven! LOL! Apparently, Dave feels I have a great deal of Black workout pants. He tends to comment after he does the laundry. They fade quickly and you look so good doing your workout in a nice pair of slimming black pants.
Good thing I am getting so vain in my own home!

:) Monica

[chrisgodleski]

I started doing tris this year and went through 3 pairs of running shoes and am now in the process of finding my next road bike. My husband was making fun of me when a friend told him "Listen, what you didn't realize when your wife signed up for this is that there are actually four sports in triathlons - swimming, biking, running, and SHOPPING."

[Chicky6898]

Chicky The master's series is a great program to own. They actually created that AFTER P90X, so Tony really started to figure out how to maximize your program without adding more time!
If you log into your Team Beachbody account and click the shop button, we'll be credited as your coaches. Thanks for asking Chicky!

So what type's of Tris does your husband do? Has he done an Ironman, or half one yet?

Monica

I can't wait to try it out!!!

So far, my husband has only done 2 tris (both sprint) but he was looking at doing a half ironman this year! his goal is to complete a full ironman within the next 2 years. How about you? Are you into triathlons too? I stick with lifting, stationary (haha) biking, and running -- I am terrified of the water so the thought of a triathlon makes me ill! hahah I did complete my first marathon last year and I am really looking forward to doing my second this year (and beating my time).

[Dave]

Chrisgodleski - Hahaha, yeah...I hear ya on the shopping front. I'm actually in the market for some new shoes (need something that will help keep the sand out) and maybe some new aerobars for the TT bike. We'll see. Loving that College Football Pool money!

Chicky Love to see the hubby here. The more the merrier.

I was supposed to go to masters swim tonight, but that didn't happen. Swapped my days around and did Yoga X tonight. Feeling great!

Dave

[Dave]

Awesome day today. Went for a 4.5 mile run during my lunch hour. Great run along the Central Arizona Canal. A little windy in sections, but a very nice path to run on. I'll be going back there. Then, I did Insanity Upper Body Weight Training, which is officially my favorite workout right now. I'm hooked on this one. Here's my blog post about it:

http://www.thefitclubnetwork.com/2010/01/my-new-fav-workout-insanity-upper-body-weight-training/

Killer day to do a double workout. I'm going to try to do them on Tues/Thurs. Tues will be the rotation I did today and Thursday I'll ride my bike to work and back. It is 20 miles each way, but the ride home is usually quite a bit more difficult. I can stretch it out to 35 (or more if the sun stays up long enough) and take on some great hills.

Alright! Have a great night everybody.

Dave

[arizonafitclub]

Chrisgodleski - Isn't that the truth...shopping. I've never seen Dave so keen on gear! He has a new something everytime he heads out.
Very fun stuff. I am kinda getting open to the cycling part. I am SO glad to see you on here!

Chicky- Congrats on your first marathon. What is the time to beat and which race will you be doing this year?

I ran the San Diego Rock and Roll one in 2008 with one of the people I was coaching, who turned out to be a running coach. He helped me get through my first race. I have YET to commit to a second one.

:) Keep bringing it!

[arizonafitclub]

How are your challenges going?
I hit my first hurdle forgetting to precook some of my protein.

I KNOW how important that is and yet I still forget to make it a priority. It was egg whites for dinner.

Today, I am anticipating trouble. My kids are meeting their cousins at the local Chicken Nugget restaurant, NOT that I want to encourage that, but sometimes you have to make exceptions for family.
I'll be bringing my own food. :)

How are your meal plans working for you all?
Monica

[dbervig]

I'm eating clean, but I can't get the calorie thing worked out. I'm lucky to get 1400 a day.

Its Thursday and I got Yoga in for second week in a row. Thats a big deal for me. I've owed it for 3 years. For as much as I dislike it, I love how I feel after. I may become a crusader yet.

I work out at the Y during lunch and I do Yoga in the stretching room with my ipod. People look at me like I'm nuts. Good thing I'm married, I don't have to worry about impressing anybody.

[Chicky6898]

Hi everyone!

I am really struggling with the nutrition part (which I knew would be the hardest part for me). I plan out everything and during the day I pretty much stick to it (egg white omelet, glass of OJ, low fat yogurt for breakfast....then 1/2 protein bar for a snack...then tuna on whole wheat with lettuce/tomato for lunch...celery w/ peanut butter or cottage cheese for a late snack). I tend to get really hungry after my late snack and I usually go into a workout with a growling stomach. I'm sure that can't be good -- but history has shown me that I cramp up if I eat right before a run so I tend to avoid eating too close to a workout.

Then the workout -- I recently switched to the power 90 master series so I expect that I won't need to consume as many calories during the day). I love it so far -- although I'm nervous I won't see any results simply b/c it does not feel like I'm pushing myself as hard as I would be with p90x. Hopefully I prove myself wrong!

Following a workout, I try to have a protein shake with milk, but more often than not, dinner is already on the table (I have a wonderful husband!) so I usually shower and then eat whatever he has prepared (calorie-wise i'd say dinner is between 500-675).

Anyway..that's how I'm doing :-) I think I've bored you enough for now. Keep up the great work guys -- I really love reading about your progress!!!

Thanks,
Amie

[tamus]

Hey coach!! So great to finally chat yesterday and looking forward to good times next week! I've survived 4 days of super clean fat smashing..5 maybe 6 more to go.!! Even have found a way to make it work with meals for the hubby (and kiddylinks)...who is not doing it with me but is also on a "get back in shape plan" with the tried and true Power 90. Just found out that one our friends (a couple from Las Vegas) have finally started Power 90 this week too. I still need to write down a workout plan. I've just been doing Insanity for cardio and a little P90 3/4. Any suggestions?

Well, gonna try and get my workout done before kiddos get up. Have a super great day and weekend everyone!!

Tami

[Dave]

I'm eating clean, but I can't get the calorie thing worked out. I'm lucky to get 1400 a day.

Its Thursday and I got Yoga in for second week in a row. Thats a big deal for me. I've owed it for 3 years. For as much as I dislike it, I love how I feel after. I may become a crusader yet.

I work out at the Y during lunch and I do Yoga in the stretching room with my ipod. People look at me like I'm nuts. Good thing I'm married, I don't have to worry about impressing anybody.

Yoga crusaders unite! A lot of people find it difficult to get in the calories. Have you considered a shake of some sort? I'm usually not a fan of the "gainer" shakes, but in this case it might be just the ticket. That's how I get them in when I have long days like today and I need to get in at least 2,800 to avoid running an absurd deficit. Extra whey in my Shakeology.

[Dave]

Chicky Never boring us, that's for sure. You might have to push yourself a bit with the Masters Series. Give it 2 weeks and then let's talk about. We can try to do a few things to make it a little more difficult, like adding some additional exercises. Keep efforting on the nutrition front. It is worth it. That's the key to the whole thing.

[Dave]

Where have I been? Working out apparently. Sheesh...I think it was Wednesday when I checked in last. That was 2,600 meters at Masters Swim. Thursday I rode my bike to work. It is 20 miles each way. The ride down there was awesome. Beautiful morning. I really enjoyed it. The ride home was hell. It is slightly uphill the whole way, but it is very gradual. It was straight into the wind. I usually roll at about 22 mph on a flat road with no wind comfortably. I was in an all out effort to get to 17mph. It destroyed me. I woke up Friday so sore. Today I went out intending to do a big workout. 50 miles on the bike and then 5 on foot. I set out with my regular group and they dropped me after about 5 miles. I just had no power at all. My thighs felt like someone had been punching me in them all night. Anyway, I bailed on that and went to a few of my favorite hills where I could do a high cadence pedal (fast) in an easy gear and rely on my lungs and not my legs. That went pretty well. I got in about 40 miles and then went for a 4 mile trail run.

So, it has been a hard week. Time to recover. I seriously need to take it back a notch next week. Tony will be here on Friday and I don't want to be gassed out for his workouts. This was a good lesson in listening to my body. OK, I HEAR YOU. So, here's to an easy week next week.

Dave

[dbervig]

Yoga crusaders unite! A lot of people find it difficult to get in the calories. Have you considered a shake of some sort? I'm usually not a fan of the "gainer" shakes, but in this case it might be just the ticket. That's how I get them in when I have long days like today and I need to get in at least 2,800 to avoid running an absurd deficit. Extra whey in my Shakeology.

Dave,
I have been using shakes in the morning as my breakfast. Typical receipt:
1 cup 1% milk and 1 cup water
1tblsp flax seed oil
1 frozen banana
2 scoops whey protein
1/4 cup plain yogurt

Do you think I should throw in a second one?

I'm loving the weight loss though.

[dbervig]

Chicky, I agree with Dave. Never boring. Its great to hear about your progress.

[Dave]

David I would add another one. At 1,400, you are just too low. Think of this like a fire. If you want to get a fire to really burn, you add pieces of good dry wood on a consistent basis. If you throw a bunch of leaves on the fire it burns like crazy for a few minutes, but dies out. If you wait until the fire gets low and then add wood, it can't really muster up the energy to burn the new wood. Your body's metabolism is the same. You have to keep giving it fuel to burn. When you do it will respond and become much more active. Lean protein is like good dry wood. Sugary carbs operate like leaves.

In addition to all this, when you feed your body lean protein you'll gain muscle. Muscle burns fat. You may see a slight decrease in pure weight loss, because you are gaining muscle and losing fat. That makes your body mass shrink, since muscle is so much more dense, but you might not lose a lot of weight on the scale. The scale is a liar, so don't trust it too much.

[dbervig]

Dave,
Great explanation! That helps me a ton.

[Chicky6898]

Chicky, I agree with Dave. Never boring. Its great to hear about your progress.

Aww thanks guys! Total ditto! I love reading about your progress (it definitely keeps me coming back here -- and definitely keeps me motivated!) - so even if I'm not able to comment on your post, please know I am reading and always cheering you on!!!!

Dave -- thank you so much for the shakeology sample! I received it a few days ago and had it for breakfast. Ok..so maybe greenberry isnt for me (lol) but I will more than likely order the chocolate ones in the months to come (for now, I have some protein powder to use up). But anyway, thank you so much for the sample!

Also -- i DEFINITELY spoke too soon about power 90 master series! :-) I did the sculpt 5-6 video today and I KNOW I will be sore tomorrow!! So as for now, there is no need to increase the difficulty! hahaha

[EclipsenFitness]

David Lean protein is like good dry wood. Sugary carbs operate like leaves.

LOVE this analogy!!! :D

[arizonafitclub]

My Success Week: Copy and Paste to complete
My Week of Planned Workouts
Monday: Workout/ Time
Tuesday: Workout/ Time
Wednesday: Workout/ Time
Thursday: Workout/ Time
Friday: Workout/ Time
Saturday: Workout/ Time
Sunday: Rest Something Rewarding

My Week of Planned Meals
If a.m. workout Shake/ Meal:
Breakfast:
Snack:
Lunch:
Snack:
Dinner:
Recovery Formula
Multi-Vitamin

Daily Goal:
How are you going to measure your goal?
Who will you BE AMAZING to?
What and who are you grateful for?
Bring it with unwavering faith WE BELIEVE IN YOU!!


My Success Week
My Week of Planned Workouts
Monday: Weight Training/ Run
Tuesday: Run/ Cardio Fit Club
Wednesday: Master’s Swim 6 a.m. (Lifetime pool)
Thursday: Yoga (AtOneYoga Studio)
Friday: 6 a.m. Group Weight Circuit (Physiques)
Saturday: 7 a.m. Swim/ Spin/ Run
Sunday: Rest

My Week of Planned Meals
Preworkout: 1 Shakeology
Breakfast: 4 egg whites with Salsa, Fruit
Snack: Hummus and Carrots
Lunch: Tuna or Chicken (3oz) in Salad, Dressing
Snack: 1 tbsp almond butter, rice cake
Dinner: 6 oz protein, 1 cup carb, steamed veggies

[dbervig]

I'm happy to say, I ate clean all month and didn't miss a workout. I'm amazed at the results of just eating clean. I'm I've lost 14 lbs and I'm 4 lbs away from my goal weight. I still have 60 days of P90X and I can't wait to see the results on day 90. I have to stay focused as I have some business trips coming up. Typically, I have found it difficult to eat well and get the workouts in on the road. Not this time......

[Dave]

i'm happy to say, i ate clean all month and didn't miss a workout. I'm amazed at the results of just eating clean. I'm i've lost 14 lbs and i'm 4 lbs away from my goal weight. I still have 60 days of p90x and i can't wait to see the results on day 90. I have to stay focused as i have some business trips coming up. Typically, i have found it difficult to eat well and get the workouts in on the road. Not this time......

awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome, awesome!

[scourtney7]

I agree with Dave in the above comment but I'd put it this way........YAYYYYYYYYYYYYY YOUUUUUUUUUUUU!!!!!! go on with your bad self!!!!

[dbervig]

I love the support. It keeps me motivated! Thank you!

[FitRunner]

Monica I'm scrambling on the pre-cooking all the time. Managed to stick with the plan though!

I'm feeling pretty good. My calculations seem pretty good, my daily calorie estimates and the actual totals are coming up very close. I'm a few hundred calories short compared to the P90X total, but I'm not hungry and my work involves ass-sitting, so I'm taking that as a sign that my body's needs are covered. That could easily be error in the calorie needs calculation.

[ArmyMike]

Hello Everyone,
Just a quick introduction.
I've been with Monica and the BeachBody Community since Nov, 2007 and still loving it.
I had the pleasure of meeting Dave and Monica in San Diego in June of 2008 for the San Diego Marathon.
You will never meet a finer couple than these two. You guys are the best.
I'm an avid Marathoner, Boot Camp Instructor, P90Xer and now an Insanity enthusist.
I'm looking forward to catching up with my old freinds and making new ones.
I'm always happy to help in any way that I can and hope I can help make a better "YOU".
I'm focused, recommitted and ready to do what it takes to make myself and everyone of you the "BEST" that you can be.
So throw in that DVD and and get after it. Bikini season is right around the corner ya know,
ArmyMike

[Dave]

ArmyMike - You're back! Awesome man. So good to see you here. We have a few new faces, but a lot of old ones as well.

Dave

[CyberFitnessGuru]

My progress: 2 lbs last week

"Right on schedule!"