P90X Newb Needs Help

[Chicky6898]

Hi guys!

I just got the p90x fitness program and I am totally pumped about doing the p90x lean version. I LOVE to work out -- so that will not be an issue for me. The nutrition part, however, is where I always falter. Eating healthy has always been a challenge for me (hence I am almost 29 and still struggling to get in good shape).

I'm 5'10 and weigh about 150lbs so I'm looking to stay in the Fat Shredder level for just a couple of weeks -- would anyone be interested in helping me put together a plan? Or if anyone has a meal plan that has worked for them in the past, and wouldn’t mind sharing it – that would be awesome too. Once I have an eating plan in place, I can definitely stick to it. But it’s the putting together of a plan that I have trouble with. I apologize if this is already addressed somewhere else in the message boards (I guess I need more hand holding than most! haha) :D

Thanks!!!
Amie

[arizonafitclub]

You have to help me by letting me know what things on the plan. Do you have skype
wardmonica is my skype name

:) Let' make you the perfect plan
Monica

[Dave]

Amie,

Check out this post on our site - http://bit.ly/XrUfS. It breaks down the P90X Nutrition Guide using the portion approach. I think this might help!

Dave

[Chicky6898]

You have to help me by letting me know what things on the plan. Do you have skype
wardmonica is my skype name

:) Let' make you the perfect plan
Monica

Hi Monica! Thanks for replying! I don't know what skype is -- so I'm gonna go with no, i don't have that. :-(

I just downloaded the p90x nutrition made easy spreadsheet and word document (thanks Dave!!!) so I'll give that a go for now to see what I can come up with on my own. I guess it would be better for me to come back to the forum when I have more specific questions -- that way, I can "help you to help me!" :D

Thanks again!!!
Amie

[Chicky6898]

Hi Monica! Thanks for replying! I don't know what skype is -- so I'm gonna go with no, i don't have that. :-(

I just downloaded the p90x nutrition made easy spreadsheet and word document (thanks Dave!!!) so I'll give that a go for now to see what I can come up with on my own. I guess it would be better for me to come back to the forum when I have more specific questions -- that way, I can "help you to help me!" :D

Thanks again!!!
Amie

On second thought – I think talking to you and coming up with a solid plan with your help might actually be my best option! If you’re still up for it -- I can look into getting skype when I get home from work. YAY! I’m gonna get fit!!!

[arizonafitclub]

I hope I can help, through coaching people, I've come up with some interesting options for getting the ONE complex carb in and making it work for YOU.

hopefully, it will be in alignment with the foods you like and you won't be focusing on what is missing but rather what is working ;)

Monica

[Chicky6898]

I hope I can help, through coaching people, I've come up with some interesting options for getting the ONE complex carb in and making it work for YOU.

hopefully, it will be in alignment with the foods you like and you won't be focusing on what is missing but rather what is working ;)

Monica

I just created a skype account - yay! I'm pretty much available any weekday after 530pm EST...and can make time on the weekends. Let me know if you have any availability upcoming! Again -- thank you so much!!

[Dave]

Watch out now! skype sisters unite. Be careful Chicky6898 she will talk to you until your computer speakers give out. :)

[Chicky6898]

Watch out now! skype sisters unite. Be careful Chicky6898 she will talk to you until your computer speakers give out. :)

HAHAHAH!! Nice! Maybe we should get matching capes or something!!! :D

[meghan1252]

Hi,
I am getting ready to start p90x for the new year. I have the DVDs and spreadsheets, etc...but I would love to get help with shopping and planning meals. I do eat healthy, but doesn't look like enough. I also do eat a ton of veggies, but it is saying on level 1...only eat 2. I can get a skype name if you are willing to help! I am 5'3" and 147....so, I want to get back down to about 130.
Thanks
Meghan

[InnerStrength]

Hello,:D
Hope I'm doing this whole "reply" thing right, I'm not too familiar with threads and message boards, but am finding this site to be the most helpful when it comes to P90X (even more helpful than the BeachBody site). Members just seem so friendly and helpful.

I'm replying, as I am also a newbie (just got the system for Christmas). Planning to start next Monday after I familiarize myself with the exercises and nutrition plan. Like the ladies above, I also feel overwhelmed with the plan in that it seems so limiting in carbs, fruits, and veggies. I get the concept of food groups, but am a creature of habit who likes preparing meals (specifically getting my groceries and doing whatever cooking I can for lunches in particular) on Sundays. . . any advice and suggestions for actual meal planning is welcomed.

I also do not have Skype. . . :(

Looking forward to this journey! Thanks ahead of time for any advice.

Celia

[Dave]

Hi,
I am getting ready to start p90x for the new year. I have the DVDs and spreadsheets, etc...but I would love to get help with shopping and planning meals. I do eat healthy, but doesn't look like enough. I also do eat a ton of veggies, but it is saying on level 1...only eat 2. I can get a skype name if you are willing to help! I am 5'3" and 147....so, I want to get back down to about 130.
Thanks
Meghan

Hey there!

If you go to http://bit.ly/XrUfS, you'll find some P90X nutrition help. In particular, you'll see that there are word docs for the Phase I, Phase II and Phase II portions of the plan. The idea is to download those and turn them into your own shopping list. Just delete the foods that you don't eat and off you go. You can get some great menu ideas from the P90X nutrition guide menu as well. Monica always has some good ones as well.

Dave

[Dave]

Hey Celia! Thanks for the kind words about the boards. We are trying to make sure people have the resources they need. I just posted a link to our P90X Nutrition Guide Made Easy post and some thoughts about how to use those resources above. Hopefully that helps. Monica will be along shortly and she can provide some input on how to meal plan.

Dave

[meghan1252]

I have seen the word documents. But, then is a portion, just a 3oz chicken, etc. On the spreadsheet that comes with p90x, I just need to check off that I ate something, not what it is. The spreadsheet has all sorts of drop down menus, etc. I usually just write down what I eat when I am trying to track it.

Thanks for all the support and hopefully I will be able to get the pull up bar, and I will be good to go! I have the bands and screwed a thing into my ceiling to hold it, but I don't see how it can compare to pull ups.
:) I'm ready for the start....I have tried it out a few times, but was waiting to understand it all before I really set it up for me:)
Meghan

[Superfit45]

I am excited and committed to my new beach body coaching business...I am new and would love any tips and or suggestions to lead me toward my success...2010 is my Year to get back into shape and build a business I Believe in

[Dave]

I have seen the word documents. But, then is a portion, just a 3oz chicken, etc. On the spreadsheet that comes with p90x, I just need to check off that I ate something, not what it is. The spreadsheet has all sorts of drop down menus, etc. I usually just write down what I eat when I am trying to track it.

Meghan

You've got it. If you eat a 6 oz chicken breast (average), then that's two servings of protein. What that allows you to do is eat the foods you like, but maintain the ratios of protein to carbs to fats that are required by the diet. You'll see how it changes over time. The important things are to understand how many servings of each type of food you are allowed to have and then to understand what constitutes a serving (e.g. 3 oz of chicken = 1 protein).

What I really love about this system is that it teaches you how to eat. I consult the spread sheet occasionally, but at this point it is really automatic for me. I can look at a given meal and understand how it fits into the ratio that I'm trying to shoot for (currently Phase III Endurance Maximizer). If you can buckle down on your nutrition for 90 days, then you'll have the tools you need to eat healthy for the rest of your life.

Dave

[meghan1252]

Thanks:) I started this weekend, but will go on break tonight, then start again for 2010! It is good to ease into it. I need to plan ahead more often. Alot of times I come home starving and end up with a snack rather than dinner!
Thanks and I hope to keep up the momentum!!
Meghan

[Superfit45]

Let's get this party started for 2010 and Enjoy the ride...One healthy body at a time...If anyone would like to talk or share please feel free to call me...wishing you success and fitness now...
Ron
602-787-2964

[Superfit45]

Good Luck with your awesome Journey...I feel any meal plan can be modified to specific likes ...I also believe it is all about building on successes and if I can help in anyway let me know...You can do it...here are some of the most powerfull words in the human language ...I am ...I can ...I will ...I choose ...I have ...I love... I
Enjoy...and here how we can work them into our workouts...I am strong...I can workout everyday...I will succeed...I choose my fitness and nutrition plan...I have fun while I am getting in shape ...I create new success daily...I Love my new body...and I Enjoy being healthy strong lean and fit...Enthios= God with us...So NOW Enjoy your new body and healthy life NOW

[arizonafitclub]

Ron That is a very good way to put it all into perspective.
The next steps is becoming aware of the actions that set you up for success.

Tony Horton always tells us to say no at the grocery store once or as you put it, Ron, choose your nutrition plan.

Another thing that supports your success is planning. Some days in my life are tightly scheduled and for me not to get up a few hours earlier and crank out my workout first thing in the morning would possibly cause me to do my workout late at night.

Precook your protein, so you can add it to the healthy meals you'll want to eat.

TODAY IS THE DAY!
JUST DO IT
JUST PUSH PLAY

Monica

[arizonafitclub]

The nutrition plan gives you a good deal of choices to select from, but the key is proper planning so you always have the right food to eat when you are hungry. Nailing the nutrition is about 80% of the program.

So, I wrote the food groups on little index cards like Protein, Carbs, Dairy, etc..
Then I made 5 meals out of my day
I put the cards in the different times.

So say I eat at (please adjust to your schedule) This is what Level 1 Fat Shredder would look like

6:00 workout 1 recovery shake
7:00 1 protein, 1 dairy, 1 fruit
9:30 snack,
12:00 2 protein, 1 veggie, 1 fat
3:00 1 dairy
6:00 2 protein, 1 carb, 1 veggie

THEN I fill in food from the list
6:00 workout 1 recovery shake
7:00 1 protein, 1 dairy, 1 fruit (egg whites, 1 cup milk, banana)
9:30 snack, (peanut butter and celery
12:00 2 protein, 1 veggie, 1 fat (6 oz Tuna over 1 cup salad, dressing)
3:00 1 dairy (1 string cheese)
6:00 2 protein, 1 carb, 1 veggie (6 oz shredded chicken, 3 corn tortillas, 1 cup tomatoes, onions and pepper) Salsa

[Chicky6898]

THEN I fill in food from the list
6:00 workout 1 recovery shake
7:00 1 protein, 1 dairy, 1 fruit (egg whites, 1 cup milk, banana)
9:30 snack, (peanut butter and celery
12:00 2 protein, 1 veggie, 1 fat (6 oz Tuna over 1 cup salad, dressing)
3:00 1 dairy (1 string cheese)
6:00 2 protein, 1 carb, 1 veggie (6 oz shredded chicken, 3 corn tortillas, 1 cup tomatoes, onions and pepper) Salsa

Thank you for this post Monica! It's really helpful! What type of recovery shake do you use? Is that the Shakeology shake you like so much?

I am going to the store this afternoon and I'm going to pick up some items to get me through the week. Heres what I think my plan will look like (I welcome recommended changes!):

8am - Breakfast: 1 protein, 1 dairy, 1 fruit (P90x equiv Protein Bar, 1 cup milk, apple)
10am - Snack: peanut butter and celery
12pm - Lunch: 2 protein, 1 veggie, 1 fat (Tuna with lettuce/tomato slices on whole wheat bread) -- does Mayo count as a fat?
3pm - Snack: 1 dairy (string cheese -- LOVE THIS!!!)
6pm - Workout: Should i have something right before my workout?
*Post-workout snack: Not sure if this is necessary...but if so, should i have a shake here?
730pm - Dinner: 2 protein, 1 veggie (6 oz chicken,1 cup tomatoes, onions, and green/red peppers)

I also saw this lunch idea -- would this be a good lunch option while on this plan?: http://www.specialk.com/tips-and-tools/healthy-recipes/veggie-bacon-avocado-sandwich/

Thanks so much everyone! 2010 is gonna be the year that rocks my socks!!
Amie

[InnerStrength]

I don't know why, but I am freaking out about calories. . . worried that my first few weeks I'll be getting used to the workouts and diet will be key. . . figuring once I've more familiarity with the exercises (i.e. more comfortable with form) then I'll be at "full working capacity" and diet won't feel as worrisome. . .

This is so helpful! I LOVE the index card method for planning (I'm very visual). . . and it helps decrease some of the nervousness about planning!

Off to watch the DVDs and make my grocery list! Workouts start on Monday!

[arizonafitclub]

I guess you found that portion placement works!

I like to do that because then when I stare at it I can image meals fitting into the plan easier. Take the identical portion distribution and see how something different could fit

THEN I fill in food from the list
6:00 workout 1 recovery shake
7:00 1 protein, 1 dairy, 1 fruit (egg whites, 1 cup milk, banana) egg whites, 1 oz goat cheese, 1 cup strawberries
9:30 snack, (peanut butter and celery) 8 oz yogurt topped with other cup strawberries
12:00 2 protein, 1 veggie, 1 fat (6 oz Tuna over 1 cup salad, dressing) ground lean meat, lettuce leaves, BBQ sauce
3:00 1 dairy (1 string cheese) String cheese
6:00 2 protein, 1 carb, 1 veggie (6 oz shredded chicken, 3 corn tortillas, 1 cup tomatoes, onions and pepper) Salsa Turkey Burger, Bun, veggies and avocado.

[arizonafitclub]

Getting a handle on the colored writing

AND Strawberries are 2 CUPS!!! For ONE serving! I love more food
YUM

[bigg]

Ok, I am a runner so I didn't follow the p90x plan because I didn't think it had enough carbs to support my running. I've just been trying to eat as cleanly as I can. The holiday season wasn't 100 percent successful, I'll admit. ;). Do you think I can still expect good p90x results?

[Dave]

Bigg Absolutely. The P90X diet changes over time. Phase III is fairly carb heavy. That's the ratio I use now. I do triathlon and P90X, so carbs are an important part of what I do. You might look over the Nutrition post and get a feel for what Phase III looks like. http://bit.ly/XrUfS

[meghan1252]

Monica,
Thanks so much for the meal/snack ideas. That is really what I need to be able to see what i can and can not eat!

[arizonafitclub]

Meghan We actually have lots of can haves with the P90X nutrition plan. Dontcha think? I mean from a eating clean perspective...

Are we ready? Today is going to be a GREAT day!
Monica

[Mathewst17]

I too am arunner and training for a half-marathon. WOuld phase III work if I want to lose weight? Or should I drop down to a lower phase? Right now I am running about 23 miles a week and just doing the strength training videos and the plyo. I want to lose the excess belly fat, but want to make sure I have enough energy to make it through my training.

Thanks

[Dave]

Mathewst17 My recommendation is to start with Phase II. That should provide sufficient carbs for the amount of running you are doing. If you have a race or something, you may want to consider adding carbs to work on your glycogen stores. Otherwise, I'd start here. Endurance athletes have a hard time building muscle for two reasons: (1) diet; and (2) the volume of exercise typically associated with those sports. I just got an email from an Ironman triathlete telling me how hard it was to burn fat because he didn't have enought muscle. Phase II will include more protein, which will help you build more muscle. Muscle burns fat! Give that a shot.

Dave

[InnerStrength]

HELP! so although I planned for blocks of foods, my calories came up way short (like 500 calories) today (my Day 1). . . on a positive, although I had allowed for an evening workout because I had to be at work early this morning, I was SO excited to begin, I woke up SUPER early like a kid on Christmas and got the workout in before work! (and STILL made it on time!). . . please help-- I don't know where to add more cal.s Here's what I ate:

no preworkout
workout
1/2 protein shake at 205 cals, 23 g. protein
am snack- apple and a string cheese :)
lunch- chicken breast, 2 cups salad with 5 cherry tomatoes and 2 Tbsp. oil/vinegar
pm snack- 3 oz. baby carrots
dinner- 6 oz swordfish, cauliflower
late pm snack- 1/2 protein shake at same info as before. . .

according to SparkPeople, it's only 1307 (131 g. protein) :(

Thanks in advance for any help!

[Dave]

You are going to want more calories than that to be sure. You could do a full protein shake in the morning instead of the 1/2. Since this is post workout, that's a great time to get some calories in. Since you are not eating pre-workout, your body will be looking for something right then. I'm guessing that would be around 400 calories instead of 200. The PM snack can be larger as well.

[arizonafitclub]

HELP! so although I planned for blocks of foods, my calories came up way short (like 500 calories) today (my Day 1). . . on a positive, although I had allowed for an evening workout because I had to be at work early this morning, I was SO excited to begin, I woke up SUPER early like a kid on Christmas and got the workout in before work! (and STILL made it on time!). . . please help-- I don't know where to add more cal.s Here's what I ate:

no preworkout
workout
1/2 protein shake at 205 cals, 23 g. protein
am snack- apple and a string cheese :)
lunch- chicken breast, 2 cups salad with 5 cherry tomatoes and 2 Tbsp. oil/vinegar
pm snack- 3 oz. baby carrots Adding a yogurt here could up the count 180 calories
dinner- 6 oz swordfish, cauliflower
late pm snack- 1/2 protein shake at same info as before. . .

according to SparkPeople, it's only 1307 (131 g. protein) :(

Thanks in advance for any help!

Immediately, I see that you are not having a post workout recovery shake.
That would give you an extra 220 calories.

There is some dairy missing too. I would recommend having a lowfat yogurt instead of a non fat to make up for the calories missing in the recovery formula shake.

Lastly, I would make your protein shake 1 full scoop at post workout and late night snack. That would add 120 calories. It won't exactly be 1800, it will help.
Are you feeling hungry? Does any of this help?
:)
Monica

[arizonafitclub]

LOL I should read what Dave writes, he said basically the same thing and he is more smarter ;):D

[InnerStrength]

Thanks you two! Sorry I haven't been able to sit at the computer to reply- has turned out to be a crazy week at work and battling my old gym on top of starting my P90X! But I'm hanging in there!

The past two days have improved I took the advice and did a full shake post workout and even added a banana the day before yesterday (when the workout seemed more intense). Am feeling my hunger come back on the three hour mark (which is a nice sign). Still not breaking the 2000 mark, but feeling okay.

I think morale is lower than anything else-- trying not to compare my performance on this to previous markers of health (feels like I should be doing better than I am at some of the exercises AND for whatever reason seeing my body is kinda depressing me). BUT, I am trying to focus on the future and remember that's the point of "pressing play" need to shake the negative self-talk. ;) Reminding myself I have been fit before, and will be fit again!

Thank you for your continued support.

Cel

[InnerStrength]

Okay, so not sure where's best to post my questions as there are so many options to find answers. . . just going to stick with here so I can keep it in "one place" (is there any way to get email updates whenever there's a new post?)

Today's questions as I've sat trying to meal plan my next week. I'm doing P90X Lean entering my second week of Fat Shredder (rec. cal's is 1800-2399, I've been trying to get 1800-1900 with increasing success with each passing day and am on Day 6):

When planning, sticking to units puts me at approximately 1610 calories, of the remaining, I'm thinking just filling in extra fruits/veggies is a generally good idea?

Since I do not have the BB shakes/bars, how many calories and of what type (protein, carbs, fats) should I be trying to fill in those spots when planning?

Some foods like nuts- could be a protein or a fat right?

Does anyone know how many grams of protein in a shake to be able to count it as a protein serving? (I'm drinking a full 510 calorie, 46 g. protein shake immediately after my workout for recovery. . . is this okay? it's how I am getting my calories up but I don't know how many proteins to count it as) SparkPeople shows me hitting roughly the right numbers. . . Sorry, I knew I'd start getting OCD with this stuff, it's a personality problem! ;)

Am also including the week's menu for any feedback (it was stressful falling short as I went last week so am trying to avoid it by planning). As always, feedback is greatly appreciated! (hoping my questions taper down as I get farther into this!)

Week 2 Fat Shredder (esque- lol)
5:30/6am- early am workout (empty stomach due to hour)
immediately followed by full protein shake with a banana in it
9:30am- fruit and a serving of nuts (counting nuts as protein?)
noon- 2 proteins, 1 fat, 1 dairy (in the form of turkey meatloaf this week) and a side salad (lettuce and 8 cherry tomatoes) with balsalmic (no oil)
3 pm- 8 oz lowfat yogurt
6:30 pm- 2 protein (chicken or fish), 1 carb (quinoa), veggie (steamed broccoli or a bell pepper and onion blend)

I'm hoping that puts me about right calories/ratio wise, will be plugging it into SparkPeople to see after my workout :)

[arizonafitclub]

Okay, so not sure where's best to post my questions as there are so many options to find answers. . . just going to stick with here so I can keep it in "one place" (is there any way to get email updates whenever there's a new post?)

Today's questions as I've sat trying to meal plan my next week. I'm doing P90X Lean entering my second week of Fat Shredder (rec. cal's is 1800-2399, I've been trying to get 1800-1900 with increasing success with each passing day and am on Day 6):

When planning, sticking to units puts me at approximately 1610 calories, of the remaining, I'm thinking just filling in extra fruits/veggies is a generally good idea?Honestly, You really can't go wrong with clean food. The P90X is a general guideline, if you went to a nutritionist, you'd have a more customized plan. The calories and quality of calories are more important than Exact servings.

Since I do not have the BB shakes/bars, how many calories and of what type (protein, carbs, fats) should I be trying to fill in those spots when planning? The protein shakes have about 5 carbs and 18 grams of protein a scoop with like 1 gram of fat. I think it adds up to 110 calories maybe 120.

Some foods like nuts- could be a protein or a fat right? They are really high in fat, good fat, but they are more like a snack because you have 16 grams of fat to only 6 grams of protein per serving. This is moderation are better. A scoop in your shake? 20 almonds as a snack?

Does anyone know how many grams of protein in a shake to be able to count it as a protein serving? 18-20 grams (I'm drinking a full 510 calorie, 46 g. protein shake immediately after my workout for recovery. . . is this okay? it's how I am getting my calories up but I don't know how many proteins to count it as) SparkPeople shows me hitting roughly the right numbers. . . Sorry, I knew I'd start getting OCD with this stuff, it's a personality problem! ;)

Am also including the week's menu for any feedback (it was stressful falling short as I went last week so am trying to avoid it by planning). As always, feedback is greatly appreciated! (hoping my questions taper down as I get farther into this!) Cel, it is important to know that you are not failing or messy up the nutrition component. You will see great changes, following the calories and clean eating even if the numbers are off a little. Try harder to get to 1800 than getting 5 servings of protein. It is the calorie deficit that we want to watch, making sure it doesn't fall below your 500-600 per day. What could happen then, is your body will not use only stored fat for energy, it will go after lean muscle mass as well.

Week 2 Fat Shredder (esque- lol)
5:30/6am- early am workout (empty stomach due to hour)
immediately followed by full protein shake with a banana in it
9:30am- fruit and a serving of nuts (counting nuts as protein?)
noon- 2 proteins, 1 fat, 1 dairy (in the form of turkey meatloaf this week) and a side salad (lettuce and 8 cherry tomatoes) with balsalmic (no oil)
3 pm- 8 oz lowfat yogurt
6:30 pm- 2 protein (chicken or fish), 1 carb (quinoa), veggie (steamed broccoli or a bell pepper and onion blend)

I'm hoping that puts me about right calories/ratio wise, will be plugging it into SparkPeople to see after my workout :)

I hope that helps you

[InnerStrength]

Very much so thanks! This, second week, has been MUCH less stressful as I've gone into it and I am down 2 lbs. (Monday is weigh in day as I only weigh in once per week) which has also helped calm my fears of the 1800 calories I'm working so hard to reach :)

Thanks Monica!

[arizonafitclub]

Cel We are just going to follow each other from thread to thread!
LOL

[InnerStrength]

Okay, so started week 3 this morning and either I've just experienced my first "bonk," or I am starting to come down with something. . .It was a long weekend with two very late nights and since it was raining so hard all morning I was able to fall back asleep which is rare, so I let myself sleep in :) THAT was nice, but my workout SUCKED! I am doing Lean so it was Core this morning but I started feeling a little clamy sweaty just post-warmup. By the halfway mark, I was doing maybe half of each exercise. . . I did it though.

I've been hitting between 1800-1900 calories all of last week and don't feel lack of energy otherwise. . . I've also planned out the week's meals and will be trying a chicken soup recipe from the BB site- Yummy!

Will also be buying myself the Powerstands this afternoon.

Hope today was just off and I'm not getting sick-- it's been so long, I can't honestly tell!

Monica, I bet you & Dave are getting pretty excited for next weekend's camp!? I wish I lived close enough to go! You'll have to post about it! :)

Take care,
Cel

[dbervig]

Cel,
I started week 3 as well. Although my Monday work out went well, My Kempo workout on Saturday sucked. I usually worry I'm not getting my heart rate up during Kempo. Not this time, I was absolutely wasted during the workout and the rest of the day. I think its just hump we have get over.

Keep "Bringing It!"

[Dave]

Cel This is all part of the process. It happens. Sometimes it happens when you really, really don't want it to. My big workout every week is a Saturday bike ride. I ride with a group of guys that are fast and ride hard. I always get up for the ride when I can go, because it is such a challenge. Last week I made it 5 miles, when I realized that I just didn't have it. There was no way I was going to keep up. I probably had not fueled up enough and I had not fully recovered from the previous day's workout. I went and rode some hills by myself and chalked it up to experience. That's really all you can do. Now if you are doing that every day during your P90X journey, then we've got a problem. But a couple of workouts won't hurt anything. Get some rest and charge back the next day.

Dave

[InnerStrength]

Hey guys,
Thanks for the feedback. I definitely have been back "on" this week! Thankful I was not coming down with a bug and glad to power thru my final full week of Phase one! Next week is recovery! YIPPEEE!! I am taking your advice and chalking it up to experience and knowledge that not getting enough calories and sleep on the weekend needs to be improved upon. Feeling stronger, a little nervous to take the 30 day measurements, but putting that out of mind as I type it.

Any suggestions on the best thread to stick on for basic updates/motivation?

Thanks as always!:o
Cel

[arizonafitclub]

Congrats Cel on heading into your first recovery week. I am glad to hear you are feeling better.
I would suggest we all stick here for support since, Chicky started a great thread. I always have more fun doing a roll call with more people on the thread.

I am excited for camp. I am meeting one of the people a started coaching 1 1/2 years ago. I'll be leaving for the airport in a matter of minutes for him and Miki. Both of whom I haven't met face to face.

SO EXCITED

[arizonafitclub]

Cel,
I started week 3 as well. Although my Monday work out went well, My Kempo workout on Saturday sucked. I usually worry I'm not getting my heart rate up during Kempo. Not this time, I was absolutely wasted during the workout and the rest of the day. I think its just hump we have get over.

Keep "Bringing It!"

Way to see another side of Kenpo! :D There is nothing better than a P90X sweat session.

Monica

[bori]

How long can you do P90x for ? I started last Feburary so its almost a year. Is it ok to continue the program or is it just for 90 days?

[demaak]

Wow, this is a popular thread! How's everybody doing? I started P90X again this month after a few weeks (months?) of not doing much. I gained a lot of weight back and since starting I feel a LOT better and I'm starting to see changes in my body. Good stuff.

Bori- you can keep doing P90X if you like. I think the important thing is that you change things up every 30 days, and with the different phases of P90x, you basically do that. I personally just get tired of the same thing and like to try new things. There are a bunch of other programs you might like, and there is even one called X+, which is a program that some people do after P90X to help build even more muscle.

[InnerStrength]

Happy Sunday all!

I am thinking the weekend must be so awesome for Monica, Dave, and all of the lucky peeps who are hanging with Tony in AZ this weekend!

I just wanted to check in (hard to get online to post here often). Tomorrow I begin recovery week 1-- I am definitely feeling stronger and even a little leaner! WHOHOO! Went on a daylong roadtrip yesterday and did very well- packed two snacks and a healthy lunch even getting my friend to partake. Did have dinner "out" but made healthy choices and enjoyed a friend's bday!

I have a question for you seasoned P90Xers-- in recovery week should I cut out the high calorie protein shake I've been using to get to my 1800 calories (that is, should I lower my calories as my workouts are not as intense?). I THINK my metabolism is speeding up as for the past three days I've woke up STARVING! which is not normal for me! Just wondering. . .

Thanks for any feedback and have a good week!

Cel

[arizonafitclub]

Hi Everyone! I hope you had an amazing weekend. As you can imagine, a weekend with the man, Tony Horton himself is one that renews your spirit and motivates you to take it to the next level. Which is WHY I like to schedule my workouts in 30 day increments, so variety can bring the spice I need to push harder.

Cel great question, the simple fact is that unless you wear a heart rate monitor during your workouts, you really cannot determine the exact number of calories you burn in an hour with Tony.
Here is an example of what I mean, I require 2200 calories a day to maintain my current weight. During the P90X workouts, I generally burn about 400 calories. I, personally like to see about a 500-600 calorie deficit to see the results, I'm looking for.
If I add the ripper X, or Yoga and I'm dipping lower than 1800 calories in a day. I want to add more calories than the 1800.

How much you "actually" burn isn't an exact science for your body until you dig deeper like getting more diagnostics, heart rate calories burn, body bugg...stuff like that

Don't cut out your calories this week. This is the week your muscles will be working hard to recover and repair themselves. You'll need the extra calories to fuel that process.

Congrats on almost completing Phase one!

Bori Krista did a great job answering your question. Were you thinking about mixing it up?
This this formula
Day 1: resistance
Day 2: Cardio
Day 3: resistance
Day 4: Yoga
Day 5: Resistance
Day 6: Cardio

Then let's talk about what you want to plug into those days, maybe new programs, maybe a sport, maybe MORE P90X

:) Monica

[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

[bori]

Hi Everyone! I hope you had an amazing weekend. As you can imagine, a weekend with the man, Tony Horton himself is one that renews your spirit and motivates you to take it to the next level. Which is WHY I like to schedule my workouts in 30 day increments, so variety can bring the spice I need to push harder.

Cel great question, the simple fact is that unless you wear a heart rate monitor during your workouts, you really cannot determine the exact number of calories you burn in an hour with Tony.
Here is an example of what I mean, I require 2200 calories a day to maintain my current weight. During the P90X workouts, I generally burn about 400 calories. I, personally like to see about a 500-600 calorie deficit to see the results, I'm looking for.
If I add the ripper X, or Yoga and I'm dipping lower than 1800 calories in a day. I want to add more calories than the 1800.

How much you "actually" burn isn't an exact science for your body until you dig deeper like getting more diagnostics, heart rate calories burn, body bugg...stuff like that

Don't cut out your calories this week. This is the week your muscles will be working hard to recover and repair themselves. You'll need the extra calories to fuel that process.

Congrats on almost completing Phase one!

Bori Krista did a great job answering your question. Were you thinking about mixing it up?
This this formula
Day 1: resistance
Day 2: Cardio
Day 3: resistance
Day 4: Yoga
Day 5: Resistance
Day 6: Cardio

Then let's talk about what you want to plug into those days, maybe new programs, maybe a sport, maybe MORE P90X

:) Monica


That is exactly what I am doing. The only difference I took out the yoga. I do have the 90x+ vidoes but have not tried them yet. As of today I will replace the plyometric with another cardio because of a sprained ankle. Do you know of any link you can provide with a diet plan. Right now I am 6' and 213lbs. I want to get back down to 200.

[keltanaka]

Monica,
this is an old post I came across and am wondering if you are still open to helping another newbie out? I suck at diets and really need help. Let me know.

My skpe id is keltanaka
or we can talk live.

Thanks!!
I have never been able to