Day 18: Yoga X

So today is Yoga X day but as I woke up, I wanted to do more abs so I popped in the abs/core DVD which is just a 25-30 minute workout.  Felt pretty good and gave me some energy for the day.  I didn't do much of the Yoga X DVD (oops) only because I do have my Yoga class tonight and I don't want to over workout (though sometimes it doesn't hurt) and P90X Yoga X is no walk through the ballpark but it does get easier through time but I don't need to do 3 1/2 hours of Yoga in one day.  Plus, I'm running on a time frame today because we got about 6 inches of snow last night (schools were even canceled) and I have to head to the school even earlier than planned for my exam because you just never know about these drivers down here, haha.  Well I'm going to go get ready and make a quick salad and get going. Bye!

Day 17: Arms/Shoulders, Abs

(Again writing the day after but all that matters is I'm still logging in)
Yesterday was arms/shoulders and abs.  As I mentioned last week, I really need to invest in some higher weights.  I was home last weekend and didn't have any luck finding our other weights around the house so this weekend, I may have to go out and buy some 10 lbs dumbbells.  I can definitely tell I'm getting a LOT better.  Still coughing but it's loosening up much more than before meaning I'm starting to be able to get my feel for my harder workouts back! Yay for me! haha.  But anyways, I will be looking into higher weights so I can start getting more out of my strength workouts.  That's all for this day :)

Day 16: Cardio X

Well today has been somewhat a good day, got one final out of the way, another exam and a final skit for my spanish class, definitely shows that the semester is nearing to an end!  YAY!  I got a later workout in but as soon as I started it, I told myself I would give it my all and work as hard as I can today and I did!  My cough is still here but it's slowly loosening up meaning I will start getting some more out of my workouts!  Yay to *knock on wood* getting better! And again, this is probably my second favorite workout after Kenpo X beause of the variety in it.  The kenpo, plyo, yoga, and cardio keeps you moving at all times.  But I'm making this short and sweet because I got ANOTHER test to get out of the way online, better to get it done then worry about it last minute.  Bye bye for now :)

Week 3! Day 15: Core Synergistics

Well today has been a long day!  Woke up and went to Church then got everything all packed up and into my car.  Went to lunch with my parents in which I ordered a grilled chicken salad (yummm!) then headed on the road.  Didn't get time to get my workout in before lunch but I got home around 5ish then we had dinner then I kind of took a little nap due to not a good nights sleep (of course) but woke up and PUSHED PLAY! immediately before my long night ahead of studying begins.  When I say I started this at the wrong time, I'm not kidding, it's nearing the end of the semester meaning more studying and work needs to get done and I'm trying to make sure I get my workout in as well within my busy days.  And I get sick but I have faith I may be better by the end of this week!  But I want to mention, since this hasn't been tooo hardcore because of my changes here and there with the plan and all, I'm still feeling like I'm getting somewhere.  Even today when I was at lunch with my parents and their friends, one of them, Dave, commented on how my face is looking more lean already!  Most people wouldn't really think that's much but to me it is.  Shows that I'm getting somewhere and that's all that matters to me :)  But I'm hoping this week and going into next week, I start getting a little more serious and that my health gets better so I can push harder again.  Well time to get to studying, got 2 exams tomorrow, one being a final! :/ ahh wish me luck!  BYE!

Day 14: ...rest....

Ok, so yes this was supposed to be a workout day and not a rest day since I changed Thursday.  But I went to the doctors (FINALLY!) and come to find, I have asthma.  Awesome, right?  Running in the genes and getting it from my mom (thank you mom! smh lol:P) and good thing I went because from all my coughing, I was well on my way to getting pneumonia so now I'm on a steroid, an antibiotic, and a higher dose of my inhaler for this week so hopefully I'll be getting rid of this cough and as for my goal to want to run a 5K next spring, I'm going to have to train my asthma do be able to achieve that now.  But no, I did not workout because, again, the night before was a little rough with the coughing, got plenty sleep but there were still some episodes.  The meds are kicking in a little bit and I'm hoping they start really kicking in some more, I finally have a humidifier so that also should help me out.  Well that is all for this day :) (I didn't get a chance to write it yesterday so I'm acting as if it was from then) bye!

Day 13: Kenpo X

Yeah yeah yeah, I know.  I'm out of order with my workouts but I don't care haha.  Well last night we did a little Black Friday shopping, wasn't too bad.  And afterwards, I actually got a good nights sleep! First in a while, felt good to be sleeping without waking up coughing every two minutes especially from my day yesterday.  Constant coughing whatnot.  Well since I got PLENTY of sleep, I felt pretty good and decided I best get up and PUSH PLAY before it's too late and I'll find some excuse not to do it.  And of course, today I did my most favorite workout!  KENPO X!  I just love all the punching and kicking we do.  It just makes it soo much fun and I definitely get a good workout from it.  I could honestly probably get up and do it again right now lol.  Anyways, since of course, I've changed my schedule a little bit (oops!) I'm not sure exactly which one I'll do tomorrow.  You'll know when I post it :P Well time to go get some orange juice and try to stay on the road to recovery! Going to the doctors tomorrow, let's hope I can get something and get rid of this crud! Bye :D

Day 11: Yoga X / Day 12: Rest

So this post has two days because I didn't have a chance to get on yesterday but now that I have downloaded the app for my phone, it'll help me still log in when I can't get to ar computer.  Anyways, yesterday I got my Yoga workout in before I had school but again, it didn't go as well.  Still very sick, coughing has been increasing tremendously.  I still got a good workout but not as good as I hoped.  I barely ate anything yesterday which wasn't good but being sick, I've been losing an appetite but trying to get better! As for today, its supposed to be an back/legs workout I believe but I am changing my schedule a little bit due to being sick.  Not the best idea but I'd rather get a harder workout when I'm somewhat better than barely get anything out of my workout because I'm constantly coughing.  Not to mention I'm getting quite the ab workout with all this coughing haha they are literally sore.  But as for today, I'm having my rest day today and todays workout tomorrow and tomorrows Saturday.  I know this whole P90X may not be going as it should but even if it takes me longer to get the perfect results, I don't care, I'm more to get myself into a routine of at least working out more.  Anyways, Happy Thanksgiving to all! Hopefully by next week I'll be healthy again!  This sick week is messing up my P90X! haha bye! :)

Day 10: Arms/Shoulders, Abs

After today, I realized I need to get some higher weights.  All I have are 3, 5, and then 25.  The 5's are just too easy, I may have to invest in some 10 lbs or maybe some tougher resistant bands because some of these moves, I don't feel it as much cause the 5's feel like nothing half the time. Not good, but that doesn't entirely mean I didn't get a good workout in today because I still did.  At the beginning, I was feeling pretty lazy and dreading the whole I need to workout mood and when I saw that 59 minutes on the clock, I just thought to myself, "I realllllly don't want to workout for this long." But I did it!  I keep telling myself, "Just think of the results you want and if anyone is reading this, they know what you look like and you need to prove to them and yourself that, that is the last time you will look like that."  It also helps when my boyfriend texts me everyday asking if I got my workout in because if I say no, I'm not holding to the promise I'm trying to make to myself.  Also having my brother randomly ask me how it's going helps too because it makes me feel like I need to answer and say it's going good instead of saying, oh yeah I kinda quit that or anything like that.  For anyone who wants to do any program, it helps a lot to have people around you that support you and help you stick to your goals.  Also, one of my favorite T.V. shows is MTV's "I Used To Be Fat," Watching some of these teens, especially around my age, struggle with their weight and then go through a summer and make such progress show that if they can do it, so can I.  I don't have the problem with the weight like they do but if they can go through an exercise plan and keep up with it and succeed, there's no reason I can't.  Anyways, I still have the ab workout to do but my nephew has woken up from his nap so it's kind of hard to workout with him around so I WILL be doing that tonight.  Oh and keep in mind, I'm STILL sick!  Ugh this coughing just won't go away!  But it's not keeping me from still wanting to do this and giving my all.  But anyways, as for now, I'm going to go bake some chicken for lunch :)

Only 80 more days to go!
The more I stick with this, I should have my 90 days completed by Feb. 11, 2012! Time to mark that on the calendar!

Day 9: Cardio X

Well I got a late workout in today, not what I was hoping for but had a pretty busy morning babysitting so I didn't have the time before I left for school as well as when I got home too due to babysitting again.  But that didn't stop me from getting myself to PUSH PLAY! so I got my workout in regardless and I'm happy! This week's already a busy week so I'm going to be trying my hardest to keep up, tomorrow I'll be fine but Wednesday I have to babysit in the morning but did find out I don't have to go to one of my classes so I may be able to get a workout in before my only class this way after my drive up north I don't have to worry about doing one so late.  Thursday, on the other hand, is Thanksgiving, the day we all eat til we pass out haha so that'll definitely be my major splurge day (oops!) but I want to try and make sure I get my workout in the morning before the day starts so I don't have to worry about it later on.  Anyways, back to the workout from today.  I believe I mentioned it last week but I really like this workout because of the variety that is involved in it.  It involves not only just a lot of cardio but a mix of Yoga, which really gets the blood and sweat started, Plyo, which has some jumping and hopping to get you moving, my favorite, KENPO! and some Core Synergistics.  I feel really good after this workout and this one is only about 50 minutes but you work just about your whole body.  I will though say, I HATE HATE HATE superman/banana rolls.  For anyone that does P90X, you would know what I'm talking about.  I'm sure as I start doing them more, I might start to like them but for right now, we have a hate relationship haha.  And again, after my workout today, I made another shake and this time the yogurt flavor I had was Yoplait Strawberry Shortcake (yummm!) Well that is all for today! Bye :)

Week 2! Day 8: Core Synergistics X

Just got back from Grand Rapids and I have a busy day today meaning homework to catch up on and a two test to study for so immediately the first thing I do when I got home was popped in the DVD and PUSHED PLAY! I knew if I didn't do it now, I probably wouldn't get it in later meaning I would get behind and start going downhill already and that's the last thing I want to do.  Well Core Synergistics went well, got my blood pumping and sweat going so I know I got a good workout, probably will be a little sore again tomorrow but that's okay, it lets me know that I'm actually working.  Plus I give myself props to actually working out everyday, even if it's not the exact schedule, I'm at least getting a workout in each day except for the rest days, obviously.  Well time to go crack on some homework! :( haha go procrastination! ;) bye!

Day 7: REST

Today's day is either rest or Stretch X but I just choose to rest completely.  My cough has increased a lot making me much more tired so it's a good thing that today isn't a workout day.  Plus I'm already getting an ab workout from all this coughing :( no fun at all!  But I will be spending my rest day tonight with my friend Kristi by going to the movies and having a full on girls night haha!  But then come tomorrow, I will officially be starting week 2! 7 days done, 83 to go! :D

Day 6: Plyometrics/ Abs

Probably wondering why that doesn't say Legs/Back.  Well I realized I do not have that DVD within my set :( so I just substituted it for Plyo for today, was going to to the Chest/Back workout which is probably what I will do from now on especially because Plyo actually isn't even in the Lean schedule at all.  But it gave some good leg workouts so I don't see a problem using it.  At least I'm not skipping out on workout just because I don't have a DVD and I'm not doing the same DVD two days in a row so I'm alternating everyday.  I got a pretty good sweat today and when I do, that shows me I am working hard.  I was contemplating working out today because I'm pretty sore from Kenpo X yesterday and I am only on 4 hours of sleep :/ not good! (had a portfolio to complete for school) but once again, I forced myself to get up and PUSH PLAY because tomorrow is my Stretch X/Rest day and I don't need two of those in a row to mess me up.  This morning I had a bowl of Special K (regular) with 1/2 % milk and mid morning had a 90 calorie bar.  It is lunch time right now and I'm going to put together a salad and have an orange as well.  Have a good day!

Day 5: Kenpo X

LOVE! Today's workout was actually supposed to be Legs/Back plus Abs but I accidently grabbed the wrong DVD being Kenpo X and realized halfway through but still followed through the whole thing.  Came to find out it is definitely my favorite workout.  I could do this one every day and not get sick of it!  I just love the martial arts of it.  Doing all the punches and kicking makes it fun to me.  Even helps gain some defense strength ;) Since I grabbed the wrong DVD, tomorrow I will follow through with Legs/Back plus Abs but then next week I'll make sure I have the right order, either way, I'll be getting all the workouts in that I need to for this week.  After my workout, again I had another shake, this time using Yoplait Strawberry Banana yogurt.  I'll have to go to the store and pick up some more yogurts seeing as that was the last one :( haha we got 3 people in the household that eat them so they go by quicker.  Well just 85 more days to go! Let's hope I can still keep this up, they say "It takes 90 days to make or break a habit" and if I can keep this up, I'm hoping I keep a good habit of always putting in a workout whether short or long and keep going on a healthy path.  Well that's all for today :)

Day 4: Yoga X

Well I'm going to be honest, today's workout didn't go too well for me.  I thought I was getting better but I think I'm getting more sick and my coughing has increased the past 2 days.  I did as much of the DVD I could but constantly having to stop to get blow my nose wasn't making it worth it.  But from what I did during the Yoga X DVD, it involves a lot of upper strength, which you will gain the more you do it but a lot of these moves were already similar to me because I am currently enrolled in a Yoga class this semester so that was a plus for me.  I'm sure I will be a lot better next week so I will be able to do the workout completely (once again, I started this at the wrong time, me being sick! lol but of course, I have no patience and just wanted to get it going so I am even with the little tweeks).  Since I didn't fully complete the whole hour and a half, got about an hour-ish in, I felt like I still should do a little more of something so I pulled out the Cardio/Yoga Plus 10 minute DVD.  For someone who just wanted a quick little get upper, I suggest that.  I did the 10 minute cardio part of the DVD and I worked up a goooood sweat.  It's funny that Yoga X falls on my Wednesdays because tonight is my yoga class.  For today, I think it can make up just for the little bit I missed at the end even though it's not the exact same but soon I will be powering it.  As for now, I need to get my health back so tomorrow I can be ready for some Kenpo! I'm excited right now but I'm sure at the video will be going, my mind will change haha.  I can't let myself being sick make me fully give up so even if I can't finish the whole video due to my coughing or my nose, I'd rather be happy thinking that I still got up and PUSH PLAY and gave the best I could.  Oh and again, after my workout, I made another one of those shakes this time using Yoplait Vanilla yogurt and I think the more I start mixing different yogurts, I don't mind this strawberry whey protein as much anymore.  Have a good day! :)

Oh one more thing, as for my arms/shoulders from yesterday, their feeling pretty good! I can feel more in my shoulder blades if anything but not as sore as I thought they'd be.  Looks like I'll need to work even harder next time! (so pretty much when I get my next weights up lol) Bye!

Day 3: Shoulders and Arms, Ab Ripper X

All I can say is I was really not looking forward to working out today!  I was sooo ridiculously sore before I started it.  But it's only day 3, I won't let myself give up now.  I woke up this morning and the first thing I ate was a bowl of Special K Fruit&Yogurt cereal (my favorite) with 1/2 % milk.  Later on in the morning I had a Special K 90 calorie bar and a string cheese.  For lunch I made a salad with turkey, shredded some Asiago cheese, wheat croutons and a little bit of ranch.  The workout I did today was the shoulders and arms workout followed by an ab workout.  Before I started, I was feeling really sore but afterwards I was actually feeling pretty good.  I actually really like the shoulders and arm workout, though I'm only using 5 lb weights and some of the moves I don't feel as much because that's all I have then 25 but I don't want to make a big jump like that.  Next time I'm up north, I plan to bring my other weights down so I have more options.  Then I had a short ab workout dvd followed afterwards.  I don't have Ab Ripper X (realized this while getting the dvd's out) so I used the Abs Core Plus dvd which had some pretty good ab workouts.  It was a short 20 minutes but definitely something anyone could throw in for a quick workout.  After my workout, I made a protein shake.  I have Body Fortress Super Advanced Whey Protein in strawberry (honestly don't like this flavor, bought it awhile ago but I'm finding different things to mix it with so it's not as bad, click link, run about $15 at Walmart) and I put a scoop of that in a blender along with a Yoplait Strawberry Lemonade (it's new and gooood!), some ice, and a little bit of 1/2 % milk.  Filled me right up after the workout and tasted pretty good to me.  Well day 3 is now completed, tomorrow I have Yoga X and from what I hear, it's no walk through a ball park! :/ We'll see how it goes, wish me luck! :)

 

Day 2: Cardio X

I just completed my second workout and I am tired out! When people try to say yoga isn't a workout, they aren't doing it right then.  In Cardio X, there's a mix of Kenpo, Yoga, Plyo, and Core Synergistics.  I definitely worked up a good sweat today but I do feel good and glad that I kicked my butt to get up and PUSH PLAY.  One of my favorite moves from today was from the Kenpo part of it which is like martial arts movements.  We did some “Upper Cuts,” “Jabs”, and “Hooks,” along with kicks as well.  I know I will be sore from those as well but it's all worth it.  Well that's all for today!

ouch!

Well Core Synergistics kicked my butt! A little more than just my arms/back are feeling it today but I guess I just gotta suck it up and get ready for some Cardio X! I just had my breakfast which consisted of 3 egg whites, 2 pieces of toast with peanut butter and a big glass of orange juice.  I have a banana which I am going to save for after the workout.  Well I gotta wait a little bit before I do the workout seeing I just ate but I will post when I'm done :)

Day 1: Core Synergistics

Well I have made through the first day of my workout!  I can feel my arms a little sore already but tomorrow is a cardio day so hopefully having these sore arms don’t discourage me haha.  I had a few moments where it was hard to hold the poses but I gave my all through the whole hour.  I loved how Tony Horton gave alternatives to each of the moves, which helped a lot.  Especially when you’re a beginner in the program you can do the simpler or easier move and throughout the program you can work your way up to the advanced move.  Since I started this today, I am also starting new eating habits or more so a better eating schedule.  Yesterday I went to the store and did some grocery shopping for the week and I bought grapes, a fresh head of lettuce, deli selects of ham and turkey, and wheat bagels to name a few.  So far today it feels like I have ate a lot but I really haven’t but I feel full.  I woke up around 8 for Church and grabbed a Special K 90 calorie cereal bar for a quick bite.  After church I had a wheat bagel with some light cream cheese and a banana.  I waited about 45 minutes and decided to do my workout.  After my workout I had a big bowl of grapes to refuel myself with.  I know those are not what is recommended but I am going to start looking a little more into what are some good choices.  I know with P90X they say the recovery drink is very effective but I’m honestly not going to spend 50 dollars for it and I know it can be a great help to becoming very successful with the program but I will still opt for other options and who knows, if I stick with my eating habits, I can still be successful.  For lunch, I put together a very plain salad because I forgot to pick up some extras for my salads.  My salad just consisted of a couple wheat croutons, ham pieces and a little bit of ranch.  Ranch may not be the best but I will enjoy my salads at least haha.  I also had a protein bar and some cream cheese and ham rollups.  Of course, throughout the day, I’m drinking LOTS of water. That's going to be all for today, I am going to be eating dinner as what is prepared and just start eating in consideration.  Have a good day! :D

Fit Test Results

Well today I did the fit test and here are my results! If anyone would like to take the fit test, go to P90X Fit Test.pdf and it will give you all the information on what to do :) (I probably shouldn't even be starting yet because I am still a little bit sick and stuffed up but I'm a person of no patience lol)

Resting Heart Rate: 70 beats/minute


Skipped the Pull-ups


Vertical Leap: 14.5 in
   -Standing: 79 in
   -Jump: 93.5 in


Push-ups: 31 reps


Toe Touch: + 4.5 in


Wall Squat: 1:45 min.


Bicep Curls: 45 (using 5 lb weights, could have done more)


In & Outs: 23 reps


Heart Rate Maximizer: 
   -immediately after 2 mins of jumping jacks: 156
   -1 min after: 140
   -2 min after: 126
   -3 min after: 122
   -4 min after: 112

And I decided to give in and just put my before pictures!  It's only going to help me in the long run because I will always be looking back at it and others can see it and see where I really began and if I'm making head ways or not.  Have to face the truth sometime, might as well make it now!

Weight: 125 lbs

Chest: 36 in.

Waist: 27.5 in.

Lower Abs (or the gut I call it): 31.5 in.

Right Thigh: 21.5 in.

Left Thigh: 21.5 in.

Right Arm: 12 in.

Left Arm: 11.5 in.

Hips: 36 in.

Body Fat %: 23.4% 

(this was from using that site Body Fat calculator, don't know how precised it is but that's what I'll go with for now)

Well starting tomorrow, the journey will be beginning! Today I am going to start looking at my food choices and go grocery shopping so I can start preparing ahead.  I will try to log in my foods on here along with my workouts but I most likely will not always be putting the nutritional value, calorie count, whatnot on the foods I eat, though some I will.  Let's hope tomorrow I'm ready to BRING IT!  I have no excuses about not having time to not work out, every night I have downtime where I do nothing, perfect time to put in an hour to an hour and a half workout.  Though this will be hard not having a buddy by my side to do it with me for extra motivation, having this blog will be my buddy because I will feel I need to resort it everyday to log in my workouts.  Well, time to go and enjoy my last day before hell rises ;) haha. BYE! :D

A little about me :)

Hello! My name is Brogan Brege and I am 19 years old.  I am student at Lansing Community College.  I am on my second year here.  I have created this blog because I figured if I make a blog and if people follow it, I will need to keep up with it to show I'm not a quitter so this gives me some motivation to want to keep up with the program.  I plan to start this program this coming Sunday (November 13, 2011).  Though I have heard it's really intense and all, I believe in myself and I know how much I want results and in order to get those, I have to work for them.  I'm not really in this program to lose weight because when I moved in August 2010, I was 154 lbs (my heaviest I've ever been) and I'm only 5'2'' and as soon as I moved, I knew I needed to do something about that.  It's been over a year now and I am now 125 lbs and never been more happier with myself.  I do eat a lot better than I used to thought I still have some moments where I like to splurge a little on the junk food (who doesn't!?).  Even though I'm very much so happy with myself now and all the inches I lost, I still feel like I could use a little more toning up and from many of the positives I've heard about P90X, I believe I can achieve that.  I know that P90X has a nutritional guide that people should follow in order to get the best results but I will not exactly be following their plan but I am going to post under this what I found about the P90X plan which I will take things off of there and put them to use.  The food plan is probably going to be the hardest for me because I don't always plan ahead and sometimes just grab something to eat and it may not always be the best choice but I hope to become better at that throughout this.  I am also going to post what the schedule is going to look like that I will be following.  I plan to do the P90X Lean Circuit.  I don't know who will follow me through this but whoever does, I hope that I am able to show off as a good role model for this and that I make it through this program with good results that makes others want to get up and PUSH PLAY! I think I am ready to BRING IT!  Tomorrow I will do the fit test that is recommended that you do to see where you fall with all the categories: Resting Heart Rate, Pull-ups (will not be doing these due to not having a pull up bar but will be doing the alternative with resistant bands), Push-ups, Vertical Leap, Toe Touch, Wall Squat, Bicep Curls, In & Outs (ab test), and Heart Rate Maximizer.  I will post all the results after.  It is also told to take before pictures which I will post on here later, not ready for them to be posted yet (haha).  I really hope to make this throughout the whole 90 days but I am starting at such an odd time (Thanksgivings coming around, Christmas will be nearing as well then New Years) but I figure even if I take a little longer, it's better than never and I'm sure I'll at least have SOME head ways with the program.  Well that is all for today.  Wish me luck! :)

P90X Lean Schedule

P90X LEAN PHASE 1 (Weeks 1-4)

Weeks 1-3:

Day 1 – Core Synergistics

Day 2 – Cardio X

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 - Yoga X

Day 5 – Legs and 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 – Cardio X

Day 6 – Yoga X

Day 7 – Rest or X Stretch

 

P90X LEAN PHASE 2 (Weeks 5-8)

Weeks 5-7

Day 1 – Core Synergistics

Day 2 – Cardio X

Day 3 – Chest, Shoulders and Triceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

Week 8

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Cardio X

Day 6 – Yoga X

Day 7 – Rest or X Stretch

 

P90X LEAN PHASE 3 (Weeks 9-12)

Weeks 9, 11

Day 1 – Chest and Back, Ab Ripper X

Day 2 – Cardio X

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Core Synergistics

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

Week 10, 12

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2 – Cardio X

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Core Synergistics

Day 6 – Kenpo X

Day 7 – Rest or X Stretch

Week 13

Day 1 – Yoga X

Day 2 – Core Synergistic

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Cardio X

Day 6 – Yoga X

Day 7 – Rest or X Stretch

If anything, I will most likely be looking at the portion guide for Level I, otherwise I will not exactly be following this plan but for anyone that reads this and needs ideas or would like to follow it, here you go :)

Nutritional Guide

Phase I: Fat Shredder – Days 1-28
Phase II: Energy Booster – Days 29-56
Phase III: Endurance Maximizer – Days 57-90

Body Fat Range Targets

For Men: Fit – 14-17%  Athlete – 10-13%  Elite Athlete – 4-9% 

For Women: Fit – 21-24%  Athlete – 16-20%  Elite Athlete – 12-15% 

Measure Body Fat at start of program and at the end of each phase to measure progress

Not positive how accurate this site is but: http://www.scientificpsychic.com/fitness/diet.html has a body fat calculator if you want to find out where you may range.

Determining Your Nutrition Level
1. Calculate your RMR
   Your Body Weight x 10 = RMR
2. Calculate your Daily Activity Burn
   RMR x 20% = DAB
3. Calculate your Energy Amount
   RMR + DAB = EA

Nutrition Level Chart
EA = 1800-2399 = Level I 1800 calories per day
EA = 2400-2999 = Level II 2400 calories per day
EA = 3000+ = Level III 3000 calories per day

Macronutrient Goals in Each Phase
Phase I – Protein 50%, Carbs 30%, Fat 20%
Phase II – Protein 40%, Carbs 40%, Fat 20%
Phase III – Protein 20%, Carbs 60%, Fat 20%

Customizing the Phases
 

Phase I – Can be extended if you feel you need to drop more body fat, but still have enough energy to do workouts. Can be shortened if your body fat is already low or you aren’t getting enough energy for workouts.
 

Phase II – Can be extended if you feel you are doing well in this phase and want to keep going.
 

Phase III – Optional phase for those who really want to push to the limit. It is recommended, however, that everyone try this phase at some point.

Phase I Fat Shredder Portion Plan

Level I Portions
Proteins – 5
Dairy – 2
Fruits – 1
Vegetables – 2
Fats – 1
Carbs – 1
Condiments – 1
Snacks – 1 Single
P90X Recovery Drink – 1
P90X Protein Bar – 1

Level II Portions
Proteins – 7
Dairy – 3
Fruit – 1
Vegetables – 4
Fats – 1
Carbs – 1
Condiments – 2
Snacks – 1 Double
P90X Recovery Drink – 1
P90X Protein Bar – 1

Level III Portions
Proteins – 9
Dairy – 4
Fruit – 2
Vegetables – 4
Fats – 1
Carbs – 1
Condiments – 2
Snacks – 2 Doubles
P90X Recovery Drink – 1
P90X Protein Bar – 1

Phase II Energy Booster Portion Plan

Level I Portions
Proteins – 4
Dairy – 2
Fruit – 1
Vegetables – 2
Fats – 1
Carbs – 2
Condiments – 1
Snacks – 1 Single
Recovery Drink – 1
Protein Bar – 1

Level II Portions
Proteins – 6
Dairy – 2
Fruit – 1
Vegetables – 3
Fats – 1
Carbs – 3
Condiments – 1.5
Snacks – 1 Double
Recovery Drink – 1
Protein Bar – 1

Level III Portions
Proteins – 8
Dairy – 2
Fruit – 2
Vegetables- 3
Fats – 1
Carbs – 3
Condiments – 3
Snacks – 1 Double, 1 Single
Recovery Drink – 1
Protein Bar – 1

Phase III Endurance Maximizer Portion Plan

Level I Portions
Proteins – 2
Dairy – 1
Fruit – 2
Vegetables – 2
Fats – 1
Carbs – 3
Condiments – 2
Snacks – 2 Singles
Recovery Drink – 1

Level II Portions
Proteins – 3
Dairy – 1
Fruit – 3
Vegetables – 3
Fats – 1
Carbs – 4
Condiments – 3 

Snacks – 1 Double, 1 Single
Recovery Drink – 1

Level III Portions
Protein – 4
Dairy – 1
Fruit – 3
Vegetables – 4
Fats – 1
Carbs – 5
Condiments – 4
Snacks – 1 Double, 2 Singles
Recovery Drink – 1

Portion Plan Foods (the same for all phases and levels except snacks)

Fats
1 tbsp = 120 calories = 1 serving
Olives, avocado, canola oil, olive oil, flaxseed oil

Proteins
100 calories per serving
- 3 oz. chicken or turkey breast
- 6 egg whites
- 3 oz. fish or shellfish
- 3 oz. fat free ham slices
- 3 oz. pork tenderloin
- 1/3 cup protein powder
- 3 oz. red meat, lean
- 1 soy burger
- 5 soy slices
- 3 oz. tofu
- 3 oz. tuna
- 2 slices turkey bacon
- 1 veggie burger
- 1 veggie dog

Carbohydrates
200 calories per serving
- 1 medium whole wheat bagel
- 1 cup baked beans
- 1 cup beans (black, kidney, etc)
- 1 2.5 oz. bran muffin
- 2 slices bread (whole wheat, rye, pumpernickel)
- 1 cup whole grain cereal
- 1 cup couscous
- 12 crackers
- 2 english muffins
- 1 cup hummus
- 1 cup lentils
- 1 cup oatmeal
- 3 3.6 oz. pancakes
- 1 cup pasta or noodles
- 1 large whole wheat pita
- 1 potato (2″x4-3/4″)
- 1 cup quinoa
- 1 cup lowfat refried beans
- 1 cup brown or wild rice
- 1 medium sweet potato
- 3 corn tortillas
- 1 large whole wheat tortilla
- 2 whole wheat waffles
- 1 cup wheat berries

Dairy Products
120 calories per serving
- 1.5 oz. low fat cheese
- 1 oz. 1% cottage cheese
- 1.5 oz. feta cheese
- 1.5 oz. semisoft goat cheese
- 1.5 oz. part skim mozzarella
- 3 oz. parmesan cheese
- 8 oz. skim milk
- 1.5 oz. soy cheese
- 8 oz. soy milk
- 8 oz. nonfat plain yogurt

Fruits
100 calories per serving
- 1 medium apple
- 1 cup apricots
- 1 medium banana
- 1/4 medium cantaloupe
- 1 cup cherries
- 1 oz. dried fruit
- 6 oz. fresh squeezed juice
- 1 medium grapefruit
- 1 cup grapes
- 1 cup kiwi
- 1/3 medium mango
- 1 medium nectarine
- 1 large orange
- 1/2 papaya
- 1 medium peach
- 1 medium pear
- 1 cup raspberries, blueberries, or blackberries
- 2 cups sliced strawberries
- 1 medium tangerine
- 1 cup watermelon

Vegetables
50 calories per serving
1 cup of cooked veggies, veggie juice, or veggie soup
2 cups of leafy greens
- Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.

Condiments
2 tbsp = 50 calories = 1 serving
Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

Snacks
 

Single Serving Snack = 100 calories 

Double Serving Snack = 200 calories

Singles (Phase I)
- 1 oz. lowfat cheese
- 8 oz. 1% cottage cheese
- 1 oz. dried fruit
- 1 frozen fruit bar
- 8 oz. fruit sorbet
- 12 mini rice cakes
- 4 oz. nonfat frozen yogurt
- 1/2 Protein Bar
- 1 tbsp peanut butter w/celery sticks
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. turkey jerky
- 8 oz. nonfat plain yogurt

Doubles
- 12 oz. 1% cottage cheese
- 1 oz. nuts (almonds, cashews, pecans, pistachios)
- 12-16 oz. Recovery drink
- 1 Protein Bar
- 4 oz. soy nuts
- 3 oz. string cheese
- 2 oz. turkey jerky

Singles (Phase II)
- 8 oz. 1% cottage cheese
- 1 oz. dried fruit
- 1/2 Protein Bar
- 1 tbsp. peanut butter w/celery
- 3 cups light popcorn
- 1 large sourdough pretzel
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. turkey jerky
- 8 oz. nonfat plain yogurt

Doubles
- 1 oz. lowfat cheese with 6 crackers
- 12 oz. 1% cottage cheese
- 4 tbsp hummus with carrot sticks
- 1 oz. nuts
- 1 Protein Bar
- 12-16 oz. Recovery Drink
- 4 oz. soy nuts
- 3 oz. string cheese
- 2 oz. turkey jerky
- 8 oz. nonfat fruit flavored yogurt

Singles (Phase III)
- 1 oz. dried fruit
- 3 Fig Newtons
- 1 frozen fruit bar
- 1 medium piece fruit
- 8 oz. fruit sorbet
- 12 mini rice cakes
- 4 oz. nonfat frozen yogurt
- 1 tbsp peanut butter w/celery
- 1 oz. pita chip
- 3 cups light popcorn
- 1 large sourdough pretzel
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. lowfat tortilla chips
- 8 oz. nonfat plain yogurt

Doubles
- 4 tbsp bean dip with 1 oz. chips
- 1 oz. lowfat cheese with 6 crackers
- 4 tbsp hummus with carrot sticks
- 1 oz. nuts
- 1 Protein Bar
- 12-16 oz. Recovery Drink
- 4 oz. soy nuts
- 3 oz. string cheese
- 8 oz. nonfat fruit flavored yogurt

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