Weight loss this week was 0.8 lbs. (Pretty good considering the week).
Body fat loss this week was 0.0% (stayed exactly the same).
Could you eat anything you wanted as a kid, never gaining any weight, but the years went by and the good old metabolism just decided it was time to slow down? If so, I can relate! I'm 31 years old, 50 lbs heavier, and wondering where that high school body went. I've seen numerous TV infomercials about workout programs, but "Slim in 6" and "Brazilian Butt Lift" just didn't jump out at me. I mean, I'd like to have a nice butt, but that's not my biggest trouble area. "P90X" on the other hand, now that sounded like a man's workout! So...HERE WE GO!
Total Loss
end of
WEEK 4
───────────────────────
Body Weight:
9.4 lbs
Body Fat:
2.4 %
Monday, June 7, 2010
DAYS 22-28
I was pretty bad on the diet and workouts this week. I scratched the diet on Monday because of memorial day. I scratched the diet on Friday because we were camping. Then because of all the weekday activities, I only did 1 workout this week.
I've decided to extend phase 1 to a 5th week to make up for it. I want to lose 3-5 more lbs before I move on.
I've decided to extend phase 1 to a 5th week to make up for it. I want to lose 3-5 more lbs before I move on.
Thursday, June 3, 2010
WEEK 3 - END
Weight loss this week was only 1 lb, but body fat % dropped 0.7%. I must be gaining muscle. We'll find out at the end of week 4 when I do the 30 day measurements.
DAYS 19-21
I really focused on good form this week when doing the workouts. I'm able to do almost twice as many pushups as when I started, and finally did a couple of reverse grip pullups (not quite there yet with the normal grip). I slowed down especially on the back program and made sure it was working the correct muscles. It makes it harder, but it's nice to feel it in the right spots.
Last three days of the week went well with the diet. 1 more week until phase 2.
I've slipped into the routine of a shake in the morning, sandwich for lunch, and then rotation for dinner, depending on what my wife and kids eat and what sounds good.
Plus a clif bar and a yogurt for the snacks.
Tip of the day - We play softball every Tuesday night, so I don't do the P90X video that day, but I still use the recovery drink when I get home. It must speed up the metabolism during the night, because it helps as far as weight loss goes. "I highly recommend it!"
Last three days of the week went well with the diet. 1 more week until phase 2.
I've slipped into the routine of a shake in the morning, sandwich for lunch, and then rotation for dinner, depending on what my wife and kids eat and what sounds good.
Plus a clif bar and a yogurt for the snacks.
Tip of the day - We play softball every Tuesday night, so I don't do the P90X video that day, but I still use the recovery drink when I get home. It must speed up the metabolism during the night, because it helps as far as weight loss goes. "I highly recommend it!"
Friday, May 28, 2010
DAYS 15-18
The thing that interferes with my journey the most is "life".
Two times this week I have missed my workout because of previous commitments that had me occupied until 11 at night. Plus, I'm not going to put my workout as a priority over my wife and kids, so I just figure I'll have to skip a day here and there.
Plus, it's a busy time at work, so I continue to miss breakfast 2-3 times a week, which stunts the weight loss like nothing else. I bet even a big chocolate cake wouldn't have the effect that missing breakfast does.
Tony Horton always gives his tip of the day. Well, here's mine.
DON'T MISS BREAKFAST!
It's hard to believe that in only 1 1/2 weeks, I'll be 30 days in and moving on the phase 2. Hello carbs! It's not that I don't like protein, but I love bread, crackers, cereal, rice, tortillas, waffles, etc! Even though you only get 3 carbs, still, its a step in the right direction.
Been kind of stuck on a pound and a half loss this week. But I've lost some more body fat, which means I'm gaining muscle mass, so I'm alright without the poundage loss.
Eating all sorts of variety now: Salmon, chicken, turkey, ham, steak. V8 100% vegetable juice is a great way to get those 4 servings of veggies.
Another tip of the day: If you're going out to eat, save your carbs for the restaurant. We're heading out to eat tonight, and I've saved my carbs for something good!
Two times this week I have missed my workout because of previous commitments that had me occupied until 11 at night. Plus, I'm not going to put my workout as a priority over my wife and kids, so I just figure I'll have to skip a day here and there.
Plus, it's a busy time at work, so I continue to miss breakfast 2-3 times a week, which stunts the weight loss like nothing else. I bet even a big chocolate cake wouldn't have the effect that missing breakfast does.
Tony Horton always gives his tip of the day. Well, here's mine.
DON'T MISS BREAKFAST!
It's hard to believe that in only 1 1/2 weeks, I'll be 30 days in and moving on the phase 2. Hello carbs! It's not that I don't like protein, but I love bread, crackers, cereal, rice, tortillas, waffles, etc! Even though you only get 3 carbs, still, its a step in the right direction.
Been kind of stuck on a pound and a half loss this week. But I've lost some more body fat, which means I'm gaining muscle mass, so I'm alright without the poundage loss.
Eating all sorts of variety now: Salmon, chicken, turkey, ham, steak. V8 100% vegetable juice is a great way to get those 4 servings of veggies.
Another tip of the day: If you're going out to eat, save your carbs for the restaurant. We're heading out to eat tonight, and I've saved my carbs for something good!
Monday, May 24, 2010
WEEK 2
Weight loss this week was 2.6 lbs and 0.5% body fat.
Grand total above to the right.
I made the great discovery that skipping breakfast halts the weight loss process. I skipped breakfast twice this week because of work, and those were the days that I had 0 weight loss, even though I ate less calories for the day.
Even if you can't eat breakfast, throw down a protein bar or a protein shake to get the metabolism going.
Our moms always said that breakfast is the most important meal of the day.
Grand total above to the right.
I made the great discovery that skipping breakfast halts the weight loss process. I skipped breakfast twice this week because of work, and those were the days that I had 0 weight loss, even though I ate less calories for the day.
Even if you can't eat breakfast, throw down a protein bar or a protein shake to get the metabolism going.
Our moms always said that breakfast is the most important meal of the day.
DAYS 11-14
Knowing what to eat has become a more natural thought process. I'm able to mix and match a wider variety of foods now, all the while staying within the alotted amount of servings. I bought some V8 100% vegetable juice, 2 servings of veggies in each can. Protein powder and protein bars are a great 'on the go' food for when you are too busy to eat a full meal.
Trying to work out harder and use better form. 2nd week was easier, yet harder. Easier because you know what moves to do and are able to focus on form. Harder because the better your form, the harder it is.
Trying to work out harder and use better form. 2nd week was easier, yet harder. Easier because you know what moves to do and are able to focus on form. Harder because the better your form, the harder it is.
Thursday, May 20, 2010
DAY 10
Today for lunch I went to the Chef's Corner Bakery. Had a chicken salad with some good stuff on it for lunch. I think it fit my diet pretty well. There were a lot of veggies, so I probably will finally get all four servings today.
Been stuck at the same weight for 3 days. I think missing breakfast is a killer.
Not so sore from workouts anymore, and they seem easier this week, so I've been working out harder. More weight, more reps.
Been stuck at the same weight for 3 days. I think missing breakfast is a killer.
Not so sore from workouts anymore, and they seem easier this week, so I've been working out harder. More weight, more reps.
Tuesday, May 18, 2010
DAY 9
Funny, I went to the hospital cafeteria today. Instead of looking around and seeing salads, tacos, salmon, chicken, sub sandwiches, burgers, etc., I look around and see protein, dairy, vegetable, fruit, fat, and carbs. I already have the servings list pretty much memorized, I was able to pick out food that I knew fell into the categories I needed.
This is good because in 2 days I have my first eat-out meal since starting. One of the drug reps is taking me out to eat, so I'll be able to see if I can apply my nutrition education to a restaurant meal.
This is good because in 2 days I have my first eat-out meal since starting. One of the drug reps is taking me out to eat, so I'll be able to see if I can apply my nutrition education to a restaurant meal.
DAY 8
Here we go on the second week. Food's becoming a little easier to prepare and decide what to eat.
This is what I had yesterday:
Protein Shake (ingredients listed earlier) for breakfast
Clif Bar and Yogurt for snack
Sandwich with turkey and turkey bacon, lettuce, and cheese, along with carrots for lunch.
Clif Bar and String Cheese for snack
Chicken and skim milk for dinner and a salad.
Totals.
Protein: 1(breakfast), 3(lunch), 3(dinner) = 7 (2 short)
Fruit: 2(breakfast) = 2
Vegetable: 1(lunch), 1(dinner) = 2 (2 short)
Dairy: 1(breakfast), 1(lunch), 2(dinner) = 4
Carbs: 1(lunch) = 1
Condiments: 2(dinner) = 2
Fat: 1(dinner) = 1
Snack: 2 doubles = 2
So I'm still a little bit short on protein and veggies, but this was pretty dang easy to get ready to take to work, and chicken is simple to grill.
I'm going to try to add vegetable soup to the mix at lunch or dinner.
I don't mind eating the same thing everyday, especially when I see almost a pound a day drop off.
The workout was Chest and Back again today. It was harder today that last week. I think it was because I was really working on the form, trying to make my push-ups perfect and using less chair help on the pull-ups.
ABs were hard. I can do more now on the first 2-3 moves, but then it feels like the first time for the rest. Just gonna keep goin', I'll get there!
FYI - There was a day last week that I missed breakfast. I decided to just continue my meal plan that day without breakfast which meant I ate 500 or so calories less than the other days. Well, guess what, that was the only day of the week that my weight didn't lower at all. Sometimes its hard to eat so much, but eating fewer calories didn't do a thing, I only lost weight when following the nutrition plan!
This is what I had yesterday:
Protein Shake (ingredients listed earlier) for breakfast
Clif Bar and Yogurt for snack
Sandwich with turkey and turkey bacon, lettuce, and cheese, along with carrots for lunch.
Clif Bar and String Cheese for snack
Chicken and skim milk for dinner and a salad.
Totals.
Protein: 1(breakfast), 3(lunch), 3(dinner) = 7 (2 short)
Fruit: 2(breakfast) = 2
Vegetable: 1(lunch), 1(dinner) = 2 (2 short)
Dairy: 1(breakfast), 1(lunch), 2(dinner) = 4
Carbs: 1(lunch) = 1
Condiments: 2(dinner) = 2
Fat: 1(dinner) = 1
Snack: 2 doubles = 2
So I'm still a little bit short on protein and veggies, but this was pretty dang easy to get ready to take to work, and chicken is simple to grill.
I'm going to try to add vegetable soup to the mix at lunch or dinner.
I don't mind eating the same thing everyday, especially when I see almost a pound a day drop off.
The workout was Chest and Back again today. It was harder today that last week. I think it was because I was really working on the form, trying to make my push-ups perfect and using less chair help on the pull-ups.
ABs were hard. I can do more now on the first 2-3 moves, but then it feels like the first time for the rest. Just gonna keep goin', I'll get there!
FYI - There was a day last week that I missed breakfast. I decided to just continue my meal plan that day without breakfast which meant I ate 500 or so calories less than the other days. Well, guess what, that was the only day of the week that my weight didn't lower at all. Sometimes its hard to eat so much, but eating fewer calories didn't do a thing, I only lost weight when following the nutrition plan!
Monday, May 17, 2010
DAYS 5-7
Following the diet strictly. Trying to eat more salad to get some of the vegetables in. Still tired during the day, but I still haven't gone to bed at a decent time, so I can't say if it has anything to do with the diet.
One major thing is that my pee stinks! I don't know if its the protein, but it never did before I started this diet.
Workout programs day 5-7 were:
Day 5 - Legs and Back
Day 6 - Kenpo
Day 7 - Stretching
I loved Kenpo, kicking and punching and what-not with the heart rate getting up in the 160-170 range, but I did realize that I need a bigger area for that workout. I guess I'll go outside or something.
Stretching is great for a Sunday activity, you just stand there and stretch pretty much every part of your body.
I can tell already I'm getting more flexible, the first day I couldn't come close to touching my toes, but now I'm down a little further.
BTW - The morning after the Yoga routine, almost all soreness was gone. I guess I stretched it all out.
One major thing is that my pee stinks! I don't know if its the protein, but it never did before I started this diet.
Workout programs day 5-7 were:
Day 5 - Legs and Back
Day 6 - Kenpo
Day 7 - Stretching
I loved Kenpo, kicking and punching and what-not with the heart rate getting up in the 160-170 range, but I did realize that I need a bigger area for that workout. I guess I'll go outside or something.
Stretching is great for a Sunday activity, you just stand there and stretch pretty much every part of your body.
I can tell already I'm getting more flexible, the first day I couldn't come close to touching my toes, but now I'm down a little further.
BTW - The morning after the Yoga routine, almost all soreness was gone. I guess I stretched it all out.
Friday, May 14, 2010
DAY 4 - 05/13/10
Weighed myself this morning after 3 full days of P90X...down 3 lbs already!
Main problem now is time. I'm getting faster at the menu and meal prep, but by the time I get in my workout at night, meals ready for the next day, and recovery drink, its usually midnight or so before I go to bed. Hopefully I'll learn the workouts and be able to go faster than the video (at least for the lifting ones).
Needless to say, with all the protein and lack of sleep, I get pretty dang tired.
Protein Shake in the morning again. Seems to be the fastest, most convenient breakfast.
Snacks for me are always a protein bar and yogurt.
Went to my stand-by lunch today, turkey bacon and some fruit, because I had to work through lunch and couldn't make anything.
Still having a hard time getting those vegetables in.
I've decided to use my daily carb allotment from now on on bread because it's so much easier to make some sort of sandwich than some of the other things that were on the menu. Had a ham, cheese, lettuce sandwich for dinner tonight.
Workout today was Yoga.
This is by far the hardest workout. They were doing all sorts of stretchy things (I'll have to wear my stretchy pants next time...Nacho Libre reference) that I can't do. But once again, I try every pose and hope that someday I'll be able to do them all.
Chest, Back, Legs, Arms, Shoulders are still sore!
FYI - I use apple juice, protein and creatine for my recovery drink. The protein is flavored vanilla and creatine is flavored fruit punch. Mixing all three together actually produces a very tasty drink, surprisingly!
Main problem now is time. I'm getting faster at the menu and meal prep, but by the time I get in my workout at night, meals ready for the next day, and recovery drink, its usually midnight or so before I go to bed. Hopefully I'll learn the workouts and be able to go faster than the video (at least for the lifting ones).
Needless to say, with all the protein and lack of sleep, I get pretty dang tired.
Protein Shake in the morning again. Seems to be the fastest, most convenient breakfast.
Snacks for me are always a protein bar and yogurt.
Went to my stand-by lunch today, turkey bacon and some fruit, because I had to work through lunch and couldn't make anything.
Still having a hard time getting those vegetables in.
I've decided to use my daily carb allotment from now on on bread because it's so much easier to make some sort of sandwich than some of the other things that were on the menu. Had a ham, cheese, lettuce sandwich for dinner tonight.
Workout today was Yoga.
This is by far the hardest workout. They were doing all sorts of stretchy things (I'll have to wear my stretchy pants next time...Nacho Libre reference) that I can't do. But once again, I try every pose and hope that someday I'll be able to do them all.
Chest, Back, Legs, Arms, Shoulders are still sore!
FYI - I use apple juice, protein and creatine for my recovery drink. The protein is flavored vanilla and creatine is flavored fruit punch. Mixing all three together actually produces a very tasty drink, surprisingly!
DAY 1 & 3 - ABS
How could I have forgotten this? The Xtreme Abs workout!
339 situp/crunch type excercise to make those abs ripped and rock hard.
Well, this sucked the first day! They were doing froggy swims and bicycling things all while in a crunch position along with some other stuff that just seemed to hurt my back. I didn't think I was even getting anything out of it.....until the next day that is, and I woke up with a sore stomach!
HURTS SO GOOD!
Day 3 was a little bit easier form wise...maybe because I now knew what to do and didn't have to stop every few seconds to watch the video. It actually felt like it was working the correct spots. I'm sure I'll be sore again tomorrow.
339 situp/crunch type excercise to make those abs ripped and rock hard.
Well, this sucked the first day! They were doing froggy swims and bicycling things all while in a crunch position along with some other stuff that just seemed to hurt my back. I didn't think I was even getting anything out of it.....until the next day that is, and I woke up with a sore stomach!
HURTS SO GOOD!
Day 3 was a little bit easier form wise...maybe because I now knew what to do and didn't have to stop every few seconds to watch the video. It actually felt like it was working the correct spots. I'm sure I'll be sore again tomorrow.
DAY 3 - 05/12/10
I think I'm picking up some tricks for food. With a little imagination, I came up with some things that I thought I would really like to eat...for example:
Breakfast - Egg Sandwich
2 pieces of whole wheat toast (1 Carb Serving)
3/4 Cup egg whites (1 protein
1 oz non fat cheddar (1 dairy)
4 turkey bacon slices (2 protein)
Add a little fat free mayo (1/2 Condiment)
8 oz skim milk (1 dairy)
This was better than any fast food breakfast sandwich!
I didn't get enough vegatables today, which seems like the hardest thing to add to a meal. I ate a bunch of raw carrots for dinner.
Workout today was Arms & Shoulders. It wasn't complicated, just lifting your dumbbells to work differents areas. I noticed that my triceps are the whimpiest part of my arms.
BTW - Legs very sore from plyometrics yesterday, chest and back still sore from DAY 1.
Breakfast - Egg Sandwich
2 pieces of whole wheat toast (1 Carb Serving)
3/4 Cup egg whites (1 protein
1 oz non fat cheddar (1 dairy)
4 turkey bacon slices (2 protein)
Add a little fat free mayo (1/2 Condiment)
8 oz skim milk (1 dairy)
This was better than any fast food breakfast sandwich!
I didn't get enough vegatables today, which seems like the hardest thing to add to a meal. I ate a bunch of raw carrots for dinner.
Workout today was Arms & Shoulders. It wasn't complicated, just lifting your dumbbells to work differents areas. I noticed that my triceps are the whimpiest part of my arms.
BTW - Legs very sore from plyometrics yesterday, chest and back still sore from DAY 1.
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