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Auladan
Member
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Posted: Tue Mar 27th, 2007 03:28 am |
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Hey guys. I've been away from the Perspectives message boards for a while, but today (March 26th, 2007) I started my P90X 90-day training routine. I'm going to post before and after pictures (and probably even during pictures) to see and show the awesome results that I'm expecting.
I'm 22 years old, male, stand 6'1" tall and weigh 157 pounds. I'm not planning on losing any weight, but decreasing my body fat percentage (I don't know what it presently is, but I want it under 7%) and gaining sculpted muscle mass. I've never wanted to be huge, like body-builders, but cut, like Bruce Lee (and ferocious Lions).
So, for those of you interested in health and fitness, I hope my progress will help encourage you to do your best and to accept no limits! I'm open for support, tips and suggestions as well, so if you can, help me on my way.
The P90X 90-day training program isn't just a workout routine, but also a complete nutrition plan. To sum up what I'm eating for the first of the three P90X phases, it's a load of proteins, vegetables, supplement drinks (whey protein powder currently), some fruits, and low carbs/fats/dairy. NO soda (which I quit over a year ago anyway), candy/sweets, fast food or anything else that other programs promise you can eat while still 'getting your dream body'.
Anyway, lend me your support during the most intense training I've ever gone through!
Thanks,
- Matt
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The Rain
Member
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Posted: Tue Mar 27th, 2007 07:22 am |
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Good luck!
How much of shock will it be to your system? I assume you already do some exercise? Can you also update us on other changes other than to your physique? For instance your mood etc?
Anyway once again good luck. As a woman having chocolate icecream for breakfast in awe of the will power required for this.
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Auladan
Member
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Posted: Tue Mar 27th, 2007 05:30 pm |
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I'm sure it'll take a week (or several) for my body to adjust to the sudden and serious changes this routine will bring on. Before I began, I had done Pilates, some Yoga, and sparse, half-hearted workouts (extra abdominal Pilates most often, with a few others here and there targeting my biceps and triceps), but I only ever saw minimal and temporary body-fat percentage loss.
My mood is almost always positive and excited, but my mornings are nothing to envy and I sometimes have lulls of complete energy loss later in the day. I'm hoping that throughout and after my P90X journey, I will become extra-positive and completely energized from the moment I wake up to the minute I go to sleep. I'll keep a total update here, mood, energy, and physique.
Thank you kindly for your support! Today I begin my first Plyometrics (all kinds of crazy jumping), and I can't wait!
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Auladan
Member
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Posted: Thu Mar 29th, 2007 03:11 am |
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First update:
Matt is NOT used to eating so much. 2500 or so calories of meat and vegetables a day is rough. But out of three days' workouts (Chest & Back and Ab Ripper X, Plyometrics, Shoulders & Arms and Ab Ripper X) I've only bonked once, and that was during Plyometrics, which I must say is the most difficult series of workouts I've ever done, and you never use a weight. Turned out I wasn't eating enough, and it's tough to get used to it. So now, hopefully, I am. Lots of chicken, beef, greens, a little cheese and peanut butter here and there (with celery), an apple or two a day, and what feels like gallons of water.
So the first thing I've learned is a very real relationship between food (the kind, how much and when) and energy. In my pre-P90X lifestyle, I never worried about my food; my days were lax and I ate whenever hunger (and mostly appetite) hit, and I never thought about my energy when I ate. I ate because it was routine.
Thoughts? I'm LOVING it. Having a BPM of two to three times my resting rate for over and hour every day, and crushin' my body in to something real nice, is excellent. I can't wait for June!
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Auladan
Member
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Posted: Sat Mar 31st, 2007 10:59 pm |
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Alright, not considering my rest/stretch day tomorrow, I have officially completed week one of 13. This morning I found out that I've lost two pounds of fat (off my already slender frame; 147 to 145 pounds), and will soon be packing on the muscle.
What an awesome training program. Yee-haw!
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IP
Member
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Posted: Sun Apr 1st, 2007 08:41 am |
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| Don't forget that muscle is heavier when you wiegh yourself.
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Auladan
Member
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Posted: Sun Apr 1st, 2007 10:22 am |
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Too right.
Right now I am in the "Fat Shredder' phase of the nutrition plan. While I am already slender (6'1", 145 pounds as of today), it's important for me to start here to further reduce my total body fat percentage before moving on to the "Energy Booster" phase, which includes more carbs and less proteins than phase one.
So for now I'll lose a little more weight, and then I'll begin to gain weight as my muscle mass increases. But honestly, for anyone interested in transforming their bodies, I am only one week in out of thirteen, and I am already noticing differences.
Good differences.
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rt1208
Member
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Posted: Sun Apr 1st, 2007 05:14 pm |
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Matt,
I just came across P90X this afternoon. I am in the same boat as you, I'm 21 years old, male, and am 5'11'' and weigh 164. I want to just loose a few extra pound and cut down my body fat. Not be huge, but be ripped, ideal would be Ryan Reynolds or Matthew Mcconaughey.
This program sounds great and looks like you have already had some great results. Congrats! I was just curious as to what you need for home equipment. I noticed that pull ups were menchioned in the program, and I definatly do not have a pull up bar in my apartment. I am guessing a few free weights are needed as well.
I would appreciate any advice or tips you may have before I begin the program.
Thanks!
Ryan
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Auladan
Member
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Posted: Sun Apr 1st, 2007 06:54 pm |
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Ryan, that's awesome! I'm glad you're about to start the program.
The only equipment that you're going to need for P90X is a set of free weights (all ranges, in my workouts I've used everything from 5 pound dumbbells to 25 pounds) and a pull-up bar. Now, either and both of these can be replaced with a set of Power Bands. There are other odds and ends that you are encouraged to use, such as a heart rate monitor and a yoga mat, but you don't need them.
Presently, the only pull-up bar I have is outside, a little ways across the yard and in the woodshed. So during my workouts I have to pause the video, jog out there, crush my set, jog back in, start the video and resume. Now, this totally romps, so I ordered a door-frame pull-up bar from the company that owns P90X (http://www.beachbody.com). It's basically a pull-up bar that rests on the molding in any average doorframe, and then leverages your weight against the side of the doorframe. Voila, instant pull-up bar in any house. You can also order the proper Power Bands from their site as well. I may end up getting those too.
The most important tip I have is to remember that HALF of P90X is NUTRITION. If you don't eat right, all the time, you're not going to see the radical results that you can get. You can do any ab-workout in the world, but if you're not eating right, you'll never see your abs.
If you've got any questions, let me know! I hope you get the program soon!
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madmex1966
Member
| Joined: | Fri Sep 3rd, 2004 |
| Location: | Bada Bing! |
| Posts: | 25165 |
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Posted: Tue Apr 3rd, 2007 12:19 am |
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Auladan wrote: I'm going to post before and after pictures (and probably even during pictures) to see and show the awesome results that I'm expecting.
Alright...where is the picture? Let's see the rolls. I think a pic would certainly add to the motivation to show you are indeed improving.
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rt1208
Member
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Posted: Sat Apr 7th, 2007 07:59 pm |
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Matt,
Thanks for the tips and advice! Instead of ordering the P90X program, I found someone on my campus who gave me the videos. I have all 12 videos, but lack the diet plan and any information about what version of the program to use, and what order to complete the workouts.
I was wondering if you could help me out with some guidelines to follow. I am doing some research and getting a diet plan together, but it would be really great to have some idea of how the programs diet works.
I would really appreciate any help you could give me, and I am super pumped to join you on your road to success with this program!
Ryan
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gman_funkymuther
Member
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Posted: Sun Apr 8th, 2007 07:52 pm |
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This P90X thing sounds interesting. One question though, what does the program say about afterwards? does it suggest a level of exercise required to maintain a body as desired?
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gman_funkymuther
Member
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Posted: Sun Apr 8th, 2007 08:26 pm |
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oh screw it. I've just put a bid on it from Ebay. I'm not that unfit as it but have noticed the plateau effect thing. I do Judo and have always struggled to get into peak fitness. As the next belt for me is black belt I had better get properly fit for it.
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Auladan
Member
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Posted: Sun Apr 8th, 2007 11:20 pm |
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gman_funkymother, P90X includes three varients of itself: Classic, Doubles, and Lean.
I am following the Classic routine; it's the meat and potatoes of P90X. Doubles is identical to Classic, except that it adds a couple extra Cardio workouts in to each week. Lean is more Cardio oriented and less strength-intensive.
The thing about this program is that, form aside, it never gets easy. You're always adding more weight, more reps (in some cases, a lot of the workouts suggest specific reps), or going deeper (in lunges) or kicking higher, reaching further, etc. So, the longer you stay on it (you can continue on past 90 days, obviously) the stronger and more fit you'll become. However, this progam is designed to get you to a place you've never been before (an awesome body), so I'm sure that once you're satisfied with your results, you'll be experienced enough with the workouts and nutrition plan to tone it down to a level that lets you keep what you worked hard for, without working as hard as you did you get there.
Ryan, I'll put up the training regiment and all that other good stuff in a few. I'd do that now, but it'll take me a few minutes and I'm in a bit of a hurry.
Happy Easter!
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rt1208
Member
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Posted: Mon Apr 9th, 2007 01:19 am |
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Thanks buddy! Happy Easter! I would really appreciate it. I would love to start the program tomorrow. I have gotten a few ideas from people on beach body message boards, and it has really helped me understand the format of the program. The training regiment and any other info you have would be spectacular.
Thanks again for all your help and hope to hear from you soon.
Ryan
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Auladan
Member
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Posted: Mon Apr 9th, 2007 05:56 am |
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Okay Ryan, here's the workout regiment:
Phase 1:
Weeks 1-3:
Day 1: Chest & Back, Ab Ripper X
Day 2: Plyometrics
Day 3: Shoulders & Arms, Ab Ripper X
Day 4: Yoga X
Day 5: Legs & Back, Ab Ripper X
Day 6: Kenpo X
Day 7: Rest or X Stretch.
Week 4:
Day 1: Yoga X
Day 2: Core Synergistics
Day 3: Kenpo X
Day 4: X Stretch
Day 5: Core Synergistics
Day 6 Yoga X
Day 7: Rest or X Stretch
That's the layout for Phase 1, which lasts four weeks. You have all of the videos so just pop them in and follow their instructions, including the equipment they list at the beginning of each specific video.
I'll put up Phase 2 and Phase 3 later; you don't need them for a few weeks.
As for the nutrition plan:
First, you should figure out how many calories you'll need to eat a day and which 'nutrition level' you're in. Just follow these basic calculations to get your estimates:
1: Calculate your Resting Metabolic Rate (RMR), which is basically the number of calories required to live:
Your Body Weight x 10 = Your RMR
2: Calculate your Daily Activity Burn, which is about the number of calories required for daily movement apart from exercise:
Your RMR x 20% = Daily Activity Burn
3: Add the calories required for your exercise needs, which the program calculates at around 600 calories per day:
Your RMR + Daily Activity Burn + 600 = Energy Amount, or how many calories you should be eating a day while on P90X.
This is where the Nutrition Level comes in:
If your Energy Amount is between:
1,800-2,399, you're in level 1 and should eat roughly 1,800 calories a day.
2,400-2,999, you're in level 2 and should eat roughly 2,400 calories a day.
3,000+, you're in level 3 and should eat roughly 3,000 calories a day.
Naturally, these are all estimates, and I had some tweaking to do myself during the first week. I completely bonked (ran COMPLETELY out of energy) during my first Plyometrics workout, and had to take a long break and eat and basically re-energize myself before completing it; I hadn't been eating enough.
Now, there are three phases of the Nutrition Plan:
Phase 1: Fat Shredder
Phase 2: Energy Booster
Phase 3: Endurance Maximizer
Now I started myself in Phase 1: Fat Shredder (just to knock off a little body fat percentage, I am already slender, so don't let being thin stop you from starting here if you are), and Nutrition Level 2 (roughly 2,400 calories a day). The plan suggests, at this level, to eat the following:
Proteins: 7 servings (100 cal/per)
Dairy: 3 servings (120 cal/per)
Fruits: 1 serving (100 cal/per)
Vegetables: 4 servings (50 cal/per)
Fats: 1 serving (120 cal/per)
Carbohydrates: 1 serving (200 cal/per)
Snacks: 3 servings (100 cal/per) NOTE: Snacks include low-fat cheese, protein bars, dried fruit, turkey jerky, soy nuts, etc. NOT donuts, candy, soda, etc.
Condiments: 2 servings (50 cal/per, 2 tbsp = 1 serving) NOTE: Condiments include low-fat, healthy marinades, fat-free dressings, mustards, honey, etc.
Okay, I know that's a lot to take in, and I don't follow it like an exact science, but as a foundation. Basically, I eat a lot of lean/low-fat meats a day, a whole-wheat bagel with some fat-free cream cheese, an orange or an apple, celery with some peanut butter, peas, carrots, small chicken salads, etc, throughout the day. I never eat more than I need to (you'll figure out how much that is, don't be a glutton!), and eat every severl hours. Think small meals.
Alright, I gotta jet for now, but let me know if you need ANY elaboration, or whatever else you might need. I'm glad to help out a fellow P90Xer!
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gman_funkymuther
Member
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Posted: Mon Apr 9th, 2007 02:28 pm |
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I didn't manage to get the program on ebay last night, I was outbid at 2 in the morning....I might just buy it through a vendor here in the UK as shipping was going to be $34.99 which made it the same price as buying it!!
It does seem to be a good program, none the less. I may delay starting just yet. I have the last 3 months of university to finish right now. It has to take priority or I'll be poor for the rest of my life... I will have to start in June.
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rt1208
Member
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Posted: Sat May 12th, 2007 04:17 pm |
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Hey Matt,
I just completed week three of the first four weeks. Wow! what a fitness program. I have only dropped about five or so pounds in the past three weeks but think that I have added on some muscle that may throw off my weight loss. I am defiantly not use to eating so much and think I am doing pretty good about the nutrition considering how busy I am each day.
How is everything going for you?! Hope everything is still going great with the program.
I was also wondering if you have the information for the next phase so I can continue to BRING IT! As I finish up this last week coming up, I am excited for what is in store on the next phase. Thanks again for all the help and hope to hear from you soon.
Ryan
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Auladan
Member
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Posted: Sat May 12th, 2007 10:07 pm |
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Hey Ryan! Awesome to hear you're sticking to it!
I'll post up the next phase pretty soon; myself, I've been sticking to the nutrition guide and haven't had a single piece of candy or junk since I started, though the last two weeks I haven't done my workouts because I've had family over and have been very busy. So on Monday I pick up the routine again, and will add two extra weeks on to the end of the program.
So yeah, it's working out GREAT. I'm much leaner now, I have the beginnings of an eight-pack, muscle definition everyplace; P90X totally rocks!
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oli47
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| Joined: | Mon May 21st, 2007 |
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| Posts: | 1 |
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Posted: Mon May 21st, 2007 09:41 am |
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hey Auladan i have just purchased the p90x from an estate auction in the USA and when i took it back home to Canada i noticed it was missing all books and the yoga dvd. i have found a copy of the yoga dvd and the calanders but no books..i copied the 1st phase stuff you put down for ..Ryan, i think. i was wondering if you could get me the phases and nutri stuff i would need to complete this. it looks good and i really need to get back into shape. lmk if you can help me. i have searched ebay for them and they are way to expensive right now to purchase but i will later , i would like to get this started asap.. oh hey , what do you recommend for the powders and vits.
thanks
Darrell
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