P90x

[Mac]

Just completed Day 1 (Shoulders & Back/Ab Ripper)...My shoulders feel like jello. We'll see how I feel tomorrow.

 

[Mac]

Arms were randomly shaking like mad today at work. They're tender and a little sore, but I think they're just tired.

Day 2: Plyo = Completed.

I didn't think plyo was as hard as Day 1 although, that could be because my legs are really strong. I'm starting to feel the after effects from doing plyometrics (stiff/soreness). Tomorrow is gonna be tough, I can already tell.

 

[The Man]

I'm on week 3, plyo seems to be the toughest for me to recover from. The 1st week I did it I could barely move the next day, it was a lot easier the 2nd time around. Kempo is my favorite to do, time seems to go by quick. Ditched yoga (to long and boring) added back and biceps in its place.

 

[BigWoof31]

Not a P90x question - but a general fitness/diet question.

I've put myself on a caloric reduction plan to assist with the loss of a nagging 11 lbs.

In addition to eating clean, I have eliminated carbohydrates after 3:00pm, developed a workout routine comprised of low weight/high rep exercise and about 35 minutes of Run/Walk intervals on a treadmill. This workout plan is followed 4 times a week, days 5 and 6 are simply 45 minutes of cardio, day 7 is rest.

I've also incorporated a protein shake as my final meal of the day, typically after I return home from the gym. However, I'm wondering if I'm drinking it at the optimal time?

Currently, I'm completing my weight exercises and then moving immediately to the treadmill work. The entire workout lasting about an one hour and thirty five minutes. Should I be drinking my protein shake immediately after my weight routine and prior to my cardio work or can I wait till I've completed both?

Also - should I drink a protein shake on days when I only complete cardio exercises?


Any help from the fitness nerds would be very much appreciated!


PS - The shake itself is quite lean. Only 3 grams of sugar and 30 grams of protein per serving. Less than 10 grams of carbs too - it's a clean shake. I only mix it with water.

 

[Mac]

Protein is an essential nutrient our bodies need to function. It would be beneficial to you if you did drink a protein shake on the days you didn't work out. However, you won benefit from it much because we get protein from various sources throughout the day. Now the best time to ge protein after exercise is right after-30 minutes after. Meaning the sooner after you get protein after working out the more beneficial.

 

[Buckeye513]

I've put myself on a caloric reduction plan to assist with the loss of a nagging 11 lbs.

In addition to eating clean, I have eliminated carbohydrates after 3:00pm, developed a workout routine comprised of low weight/high rep exercise and about 35 minutes of Run/Walk intervals on a treadmill. This workout plan is followed 4 times a week, days 5 and 6 are simply 45 minutes of cardio, day 7 is rest.

Eliminating complex carbs or simple carbs? It would help if you could post exactly what you eat during the day.

Unless you're trying to be an endurance athlete, that's entirely too much running ("cardio" can be a lot of things). You'd be better off lifting heavy and doing HIIT and metcons, even if you're just trying to lose 10-15 pounds and not necessarily get into fitness.

I've also incorporated a protein shake as my final meal of the day, typically after I return home from the gym. However, I'm wondering if I'm drinking it at the optimal time?

What time do you work out? I don't see how you can properly recover if that's all you're having between your work out and the time you go to bed.

Currently, I'm completing my weight exercises and then moving immediately to the treadmill work. The entire workout lasting about an one hour and thirty five minutes. Should I be drinking my protein shake immediately after my weight routine and prior to my cardio work or can I wait till I've completed both?

The purpose of eating/having a protein shake after you work out is to restore glycogen, repair muscle damage, and help your body recover. If you're going to stick with this workout plan, then have it after you run.

You should probably look into the effects of doing aerobics after strength training.

Also - should I drink a protein shake on days when I only complete cardio exercises?

It's important to remember that protein shakes are supposed to be supplements, not your primary source of protein. If you can get enough protein from real food, then do that.


Just my opinions, obviously. Different people will tell you different things.

 

[Dryden]

Not a P90x question - but a general fitness/diet question.

I've put myself on a caloric reduction plan to assist with the loss of a nagging 11 lbs.

In addition to eating clean, I have eliminated carbohydrates after 3:00pm,

Eliminate all processed, simple carbs and starches completely. Dr. Atkins has been villified for his nutritional approach because it's been perceived as a "fad," but the fact is he was right. Your grandmother was right. We knew carbs made us fat before Ansel Keys told us all to start eating more carbs in lieu of fat in the 50s to prevent heart disease (he was wrong). The human body is designed for optimum efficiency on < 100g carbs per day, which you will meet with vegetables and a very small amount of temperate fruit (berries, NOT citrus/tropical fruits, which are nothing but sugar).

It's a very simple concept. Sugar (whether it's from direct sugar consumption or the breakdown of starches/carbohydrates ... grains) is toxic to humans. To compensate eating sugar, your pancreas pumps out insulin to rush the sugar out of the blood stream. The side effect of higher insulin levels is that the body does not burn the caloric potential-energy you have just consumed, it instead stores it as fat for later energy consumption when insulin drops and blood-sugar is normalized. The problem is, we experience a precipitous drop in energy levels when our blood sugar suddenly drops, not to mention we derived little energy from the meal we just consumed which got converted to fat and stored, so we tend to rush out and eat more sugar to raise our energy levels again. Repeat this cycle over a number of years, and before you know it, you've got Type II diabetes and are fat.

Just stop eating sugar - again, the starches and carbs. The human race survived for over 99% of our entire existance before the invention of agriculture and animal husbandry. Mother nature wasn't stupid.

Here's your first clue: We've known for 10,000 years that grains make animals fatter, which is precisely why we feed cows grains for the final month before we slaughter them.

developed a workout routine comprised of low weight/high rep exercise and about 35 minutes of Run/Walk intervals on a treadmill. This workout plan is followed 4 times a week, days 5 and 6 are simply 45 minutes of cardio, day 7 is rest.

You should do high weight, low rep exercises, particularly compound movements or Olympic lifts. Look up CrossFit or 5x5s. Or try P90x. Do some interval sprints for maximum fat burning. Prolonged exertion (marathon runs, frequent jogging) does more harm than good since it increases your risk for repetitive stress injuries. I do the occasional 5K myself, but sprinting and swimming are the best forms of exercise you can get. Treadmills are just bad news all around; they're leg, knee, and hip injuries waiting to happen.

Another simple clue: Look at the physique of a distance runner versus a sprinter. Which one would you rather look like?

I've also incorporated a protein shake as my final meal of the day, typically after I return home from the gym. However, I'm wondering if I'm drinking it at the optimal time?

Currently, I'm completing my weight exercises and then moving immediately to the treadmill work. The entire workout lasting about an one hour and thirty five minutes. Should I be drinking my protein shake immediately after my weight routine and prior to my cardio work or can I wait till I've completed both?

Also - should I drink a protein shake on days when I only complete cardio exercises?


Any help from the fitness nerds would be very much appreciated!


PS - The shake itself is quite lean. Only 3 grams of sugar and 30 grams of protein per serving. Less than 10 grams of carbs too - it's a clean shake. I only mix it with water.

You will want to take in approximately 1g of protein per pound of lean body mass. You may need to subtract an estimated body fat percentage from your weight to figure out what you're shooting for.

E.g., If you weigh 185 and your "ideal" weight were 170, you'd want to consume 170g of protein per day. It's doubtful you can do this without shakes, and you'll probably be drinking two a day, minimum.

Personally, I'd recommend one in the morning with your breakfast, a second one within 45 minutes of your workout (when your body is primed for protein absorption), and a third at the end of the day. Eat plenty of meat, eggs, and vegetables.

And stop eating sugar.

[ame=http://www.youtube.com/watch?v=mNYlIcXynwE]YouTube - Why You Got Fat[/ame]

 

[Tlangs]

all i can think of when i see this thread is....


97X.......BAM! THE FUTURE OF ROCK AND ROLL!

 

[powerlifter]

You definitely need more then that PWO..I'd suggest using fitday to fully track your diet,if you aren't already doing so. Most people are usually stunned at how much food they are actually eating(calorie wise)..You should post your diet

 

[BigWoof31]

You definitely need more then that PWO..I'd suggest using fitday to fully track your diet,if you aren't already doing so. Most people are usually stunned at how much food they are actually eating(calorie wise)..You should post your diet

Will do so for the remainder of the week starting tomorrow.
This will give everyone a chance to call me fat tits and juggle nuts and all the other hilarious/hurtful names there are.

Ha!

 

[Mac]

I started the p90 back up yesterday. I wasn't feeling well last week and had only done the first 6 days, so i said screw it and I just restarted from the beginning.

 

[OH10]

I'm doing a modified version of P90x. I've been running and swimming for two years, but the running injuries make it so I can't run two days in a row. So, I'm adding in P90x and running on the days where we aren't doing Yoga, Plyo, Kenpo. It's working out pretty well so far. Not sore, but I am sweating profusely during the workouts.

Not doing the nutrition recommendation. I enjoy Skyline Chili and Chipotle too much for that.

 

[Mac]

Not doing the nutrition recommendation. I enjoy Skyline Chili and Chipotle too much for that.

I'm not doing the diet/nutrition either. I figure if I cut out sweets (ice cream), and fast food then I'll be fine. It doesn't kill you to have chipotle or something along those lines once in a while.

I'm not in bad shape but I'm not in great shape either. I'm 6' weigh 205, and I'm pretty muscular so I'm not in a world of hurt. Just trying to cut down to about 190 which I should be able to do in no time

 

[BigWoof31]

Change thread title from P90x to General Diet/Fitness?

Ok - here we go.

Using Powerlifter's recommendation - I added everything into Fitday.com and will post the results here. Suggestions/recommendations/scorn are always welcome!


Total Info: (this does not include an after workout shake/dinner)
1,088 - Total cals
25.6 - Total Fat
112.6 - Total Carbs
95.2 - Total Protein

Foods include:
2 Raw bananas
1 cup raw strawberries
StoneyField Fat Free Yogurt
Cottage Cheese
Ground Turkey Burgers (1 Medium Patty, 1 small patty)
Whey Protein Shake
Hard boiled egg

FitDay also displays a piechart of total calories consumed and where they are coming from. It currently states that:

41% are coming from Carbs
37% are coming from Protein
22% are coming from Fat
0% are coming from Alcohol ( :( )

 

[powerlifter]

Ok - here we go.

Using Powerlifter's recommendation - I added everything into Fitday.com and will post the results here. Suggestions/recommendations/scorn are always welcome!


Total Info: (this does not include an after workout shake/dinner)
1,088 - Total cals
25.6 - Total Fat
112.6 - Total Carbs
95.2 - Total Protein

Foods include:
2 Raw bananas
1 cup raw strawberries
StoneyField Fat Free Yogurt
Cottage Cheese
Ground Turkey Burgers (1 Medium Patty, 1 small patty)
Whey Protein Shake
Hard boiled egg

FitDay also displays a piechart of total calories consumed and where they are coming from. It currently states that:

41% are coming from Carbs
37% are coming from Protein
22% are coming from Fat
0% are coming from Alcohol ( :( )

I'm assuming your protein shake is probably between 120-170 calories. You are eating very little. Your food choices aren't bad but you will choke your metabolism out eating that little amount of calories.

You should consider estimating your total daily calorie requirements.It will definitely be higher then a little over 1100 calories. If you are interested this is a good start (Calculating Calorie Needs and Macronutrients - Bodybuilding.com Forums). If you deduct 500 calories from your required rate,you will drop weight weekly..You can always adjust macro's percentages as well.Some people are more carb sensitive then others (myself included)..

Regarding post workout nutrition,don't be afraid to have carbs then. You need them PWO..Also,i'd rotate the cottage cheese to the last meal of the day (casein protein=slow releasing protein/better before bed)..