Day 37 (Weekly recap)

Last week went pretty well, though I did have to do things a little out of order. I had two callbacks on Tuesday (Plyometrics) and planned on fitting the workout in between them, but the first ran long, and only gave me about an hour break. I had volleyball at night, watched game 6 of the NBA playoffs, and spent some QT with the GF, so I had to use it as my rest day. Moving things around is not so easy because the workouts are set up to give you time to rest your muscles before pounding them again. I decided to postpone plyometrics to Thursday (Yoga X day) and do Yoga X on Sunday (my normal day of rest/stretch). This wasn't the best idea because plyo is really intense on the legs, and friday is Legs and Back, so I basically worked my legs two days in a row. Normally I would get Wednesday and Thursday to recover from Tuesday's plyo workout, and my legs are ready(ish) to go by Friday. Not the case this week, and I really felt it. There was a fair amount of straining and burning early, and I had to use less intensity on most of the moves. Its really a testament to how well the program is set up because not a day is wasted. Your body needs the exact number of days to recover, and during those days, you are working other big muscle groups, or doing some sort of cardio.

Also new this week was Biceps and Back. These exercises are really draining and I had trouble keeping up after only a few sets. Its basically like non-stop biceps because the pull-up bar requires biceps strength as well. I was able to do 13 unassissted pull-ups in the first set, which is pretty impressive considering I could only do 8 when I started. Unfortunately, midway through this workout, my arms were so tired that I really couldn't even do one without the chair. I wish there was more variation to the exercise because once my biceps are fatigued, I'm useless on the bar. I'd like to get better at the corn-on-the-cobb (specific pull-up where you move side to side while at the top), but I don't think I'll have the endurance, even after a few weeks.

I skipped Kenpo in place of volleyball this Saturday, but I think I'm going to include it again next week. Volleyball doesn't give me as good of a cardio workout any more, so I think I should do both if I want to keep improving my results.

Did Yoga X with the GF on Sunday night, which was actually kind of nice. She can't do all the moves completely through, but performs most of it, and its good that we can do it together.

Chest, shoulders, and Triceps was awesome again this week. I worked really hard pushing to failure every time, and increasing my weights a bit to max out at 8-10. Its such a thorough upper body workout and afterwards I just feel really pumped up. I was late for work however, and had to postpone ab ripper x until the next day.

I really didn't feel up for Plyo today, but did it anyway. I just didn't feel focused, and repeatedly had to remind myself to push harder and do the moves more intensly. I don't think I ate enough food as I had breakfast at around 10 am, and then a snack at 2 and started working out at 3:30. It was my friend's birthday the night before, so I celebrated with him having two drinks, so that could have contributed to my lethargy as well. I did the entire thing, plus ab ripper x, and then went to volleyball in the evening, so I think I'm good on the PT for the day.

As far as the diet goes, I was just okay this week. I've been eating far more fruits than I should (like 3-4 portions per day, where the allottment is only 1 per day), but I get hungry, and that's what i feel like snacking on, or rounding out my meals with.

I also drank a little more alcohol than in previous weeks which is definitely not on the diet plan. Had a glass of wine on Tuesday, a few beers and a shot on Thursday while watching the final Laker game, a few drinks on Saturday with freinds in Manhattan beach, and two drinks last night for my buddy's birthday. None of it was excessive, but added together its a bunch of extra calories for the week. It definitely could have slowed my metabolism down and affected my workout today.

Next week I will post more photos, and also give a breakdown of how much money I've spent on equiptment and supplements, so that those who are interested can see what the true costs are of completing p90x. 37 down, 53 to go...

Day 30 (Updated photos)

I've pretty much decided to make this a weekly blog because I've only been keeping up with it every few days. I feel like I've given a decent description of what the day-to-day procedures are like, so I don't need to continue describing how "chest and back" was for the 5th time, or exactly what I ate on a day-to-day basis. I will hit on the major points of the week, as well as struggles I had, or things that interested me.

Recap of the last week:

Finished up with the recovery week, which was core synergistics twice, yoga x twice, kenpo, and X stretch. The second time I did core synergistics, I got a lot more out of it because I really tried to intensify each move and "engage" my core (as Tony suggests we do). This week was a little boring for me however, and I had to resist doing push-ups or pull-ups (I did "cheat" a few days and do a some sets of pull-ups because I wanted to get the blood pumping through my veins a little, but I didn't over do it).

I was pretty on top of the diet, but found myself a little more hungry than usual, and craving some really crappy foods. I snuck in a bite of pizza, and a half slice of tuxedo truffle cake, along with a few other less than nutritious snacks, but only had tastings of each. Saturday was the big break from the diet, as I competed in a volleyball tournament in Manhattan Beach. Entitled "LUSHNESS XII," it was more like a beach party with a little bit of volleyball, as there were beer chugging contests, jello shots, and challenges to skim points off the other team that usually involved eating whip cream off someone or drinking something. It was a costume event, and we went as 'Gangstas n' Paradise.' The guys dressed up as gansta's and the girls were our tropical "paradise." It was a good/early time (started at 8 am), and worth the calories, though I do wish there was a bit more physical activity. I had to delay my Yoga X workout until the following day.

I've started Phase Two, which is back to resistance training. The first day (Shoulders, Triceps, and Chest) is my favorite routine so far. It really pumps up my whole upper body, and isolates the muscles that are targeted. Plus, there is no repetition so its a new exercise every minute or two. I crushed ab ripper x, and even intensified some of the moves by raising my arms or legs when it wasn't required. I'm really happy with my improvement in this area after just one month because it used to be like torture.

An added bonus to Phase Two is the second phase of the diet: "Energy Booster." Slightly less protein, and vegetables, with the addition of two more Carb/Starch portions per day. I am super excited about this because I really missed bread, and can now have toast or pancakes with breakfast, a sandwhich for lunch, and rice or baked potato with my dinner (instead of just one of those options per day). I'm able to eat a little more like how I used to, though of course it's all still low fat, highly nutritious.

Photos! As seen above, there have been some minor improvements from my week 2 photos, and certainly from day one (click here to compare to day one "The Justification". I notice the biggest difference in the pictures of my shoulders and back. Biceps and Triceps have gained a little size, and my chest is starting to shape up, but my shouders show a lot of definition, and my lats are starting to form the much sought after "V" (admittedly the growth is slight). Also, my abs are starting to show a bit and I'm starting to get some definition around the pelvic, hip thruster area. Its really motivating to see these kinds of results after just one month of a program, and I am interested to see where I'll be after eight more weeks. 30 down 60 to go...

Day 23 (Core Synergistics)

Something new! Part of this work out can be really intense, but others are manageable . Tony's (instructor on DVD) tip of the day is to remember to engage everything at all times, which I may not have been doing. It took me a little longer to complete this than the 58 minutes that it lists because I had to keep pausing and rewinding to see the demonstration of the moves.

This is a core (abs, lower-back, lower chest, upper legs, trunk) work out that also involves pretty much every muscle in your body. For example, they will have you do a lunge that involves a triceps kickback, biceps curl, and shoulder press in consecutive moves. So far this is the best cardio workout I've had as well. My heart rate was at its highest point, and I was sweating throughout the entire thing. If weights are used, they are light and only to add a small amount of intensity to the already difficult exercises. I'm looking forward to doing this again in a few days now that I am familiar everything and can really push it.

I experienced a bit of hunger today because I was running around town. I had a commercial audition for Garnier (that actually went pretty well), which I was rushing to because it was a last minute call. I finished my workout and had a protein shake, but that only filled me up for about an hour. I had some carrots and a protein bar on the ride from hollywood to manhattan beach for volleyball, but it didn't really do the trick. I had enough energy to play, but had those hunger pangs in the pit of my stomach. When I got home I had a big dinner with tilapia, potato, and green beans, followed by my nighttime shake which satisfied me. I'm really looking forward to next week when the fat-burner phase is over and I get to eat carbs with every meal (I never thought I'd be looking forward to eating oatmeal, a sandwhich, and having brown rice, all in the same day, but so it goes). 23 down, 67 to go...

Day 22 (Yoga X)

This was the first day of the recovery, core week. The was the program works is that you work out with heavy resistance and tear-down muscles for three week, then you give them sort of a break to rebuild for a week. In that week you do Yoga X and Core Synergistics a couple of times, as well as Kenpo for cardio, but no real weight lifting, push-ups, or pull-ups.

I really want to just pound my chest and back because I've been getting some decent results so far, and haven't done so in a week. It seems like all the work i just did would just start going away if I stop pushing it, but I have to just trust the system and know that by allowing everything to repair, I can get even stronger in the weeks to come. (I cheated a bit and did one set of pull-ups just to get the blood flowing in my arms, chest, and back. Immediately I felt guilty and will try to refrain for the rest of the week)

Yoga X was good today, and I was a little more balanced in the moves than in previous weeks. There is one set of moves where I am on only one leg for what seems like 5 minutes that I am having trouble with because the sides of my calves, and quads get extremely fatigued. I fall out of it from time to time, so this will be my focus to improve upon.

By the end of Yoga X I feel a little shaky from holding every pose for so long. It's still a little boring to me as it is an hour and a half, with a bunch of repetition, but I can see how it is worth while. 22 down, 68 to go...

Days 20 and 21 ( Kenpo and Rest/ X Stretch)

I substituted BVB for Kenpo again on Saturday, which I can see becoming a trend for me. I get a really good aerobic workout in the sand, and enjoy it far more than Kenpo, so I don't feel guilty for skipping it. I also get to be in the sun with people instead of in my garage watching a TV so BVB's going to win hands down everytime.

Had lunch witht the GF at a great healthy/flavorful place called Mendocino Farms in the Marina. It's sit down restaurant quality food that you line-order, pick-up and eat at picnic benches outside the store front. They're a part of the "slow-food" movement, which involves providing fresh, locally-grown produce and meats, that are prepared in a delicious and interesting fashion. I highly recommend it to those that live near one.

I chose to rest again on Sunday because I had to work during the day and watched the Laker game at a sports bar directly after (Ref's played a big role in this one; Kobe sidelined for several minutes in the first and second half due to ticky-tack fouls that put him into trouble early). I was going to stretch after, but had some other errands to take care of and talked to my parents for about an hour (Happy Birthday Mom). I'll probably stretch next week since I've skipped it twice now. There's a lot of stretching anyhow thoughout the week, in addition to an hour and a half of Yoga, so I'm okay if it doesn't fit into my schedule. 21 down, 69 to go...

Day 19 (Legs and Back)

More improvement on the back portion of the work out. In the first round of pull-ups, I was able to complete 10 without chair assistance, and maxed out at 14 with the chair. When I first started I could only do 8. This seems like a small improvement, but each single pull-up increase usually takes a while. I also notice that my stamina throughout the rest of the pull-ups has improved, and I'm adding about one extra pull-up to each exercise (there are 4 sets that you perform twice).

I've also added weights to all of the leg exercises to further increase the intensity. I wasn't really feeling fatigued during the work out, but later i was definitely sore in my hamstrings and butt.

Diet was fine today, but I ran out of protein bars and had to eat a chicken breast at work for a snack. Even though it was "charbroiled," I could tell they cooked it on the flat-grill for a minute or so because it seemed to be covered in oil. Needless to say, i spent more on food at work than normal, because I had a salad when I got there, chicken breast, and then an Ahi sandwich for dinner. 19 down, 71 to go...

Day 18 (Yoga X) and Nutrition Plan

I only did part of Yoga X today because I had errands to run and didn't have the full hour and a half to commit to it. I think i will probably do it fully on Sunday (my rest or stretch day), and substitute it for the X Stretch. I also had BVB today so I didn't feel that bad about skipping some of it as I was going to get a cardio workout on the sand.

A friend of mine was inquiring about my daily diet so I figured I might as well post what I emailed to him on this site, in case anyone else is wondering what it looks like on a daily basis. I also included some photocopies of the nutrition guide as examples of what I try to follow.

Here's the email:

Basically, you allow yourself portions of foods. It doesn't lump all carbohydrates into the same category. Fruits and Veggies are separate from potatoes and grains. In the first phase you're only allowed 1 carbohydrate (potato, rice, bread) per day, but I've been having like 1 and half to two portions (English muffin with breakfast counts as half portion, and I really crave it, so I give it to myself). Also, you're supposed to have breakfast, then a snack, then lunch, snack, then dinner. I modify it a bit because I wake up so late. Usually I'll have breakfast, then two or so hours later I'll have a pre workout drink, have recovery drink half way through work out, then at the end of work out recovery drink again, usually followed by protein shake. Then lunch, protein bar a few hours later, then dinner, and before I go to sleep I have a chocolate Casein shake to give me protein while I'm resting (so I have my second snack allotment at the end of the day).

I've attached an example of the meal plan that some people choose to do. I usually prepare one or two things per day from it and the rest I just sort of wing it. Here's just one example of my diet for a day:

10:30:
Breakfast
Mushroom omelet with egg whites, part skim cheese, 3 oz. of skim milk mixed with eggs, green onions and tomatoes. Low fat English muffin, fat free cottage cheese with half cup of strawberries mixed in. 12 oz. coffee with nonfat coffee mate (basically fat free soy milk). It’s filling.

12:30
N.O. Xplode pre work out drink

1:00
Work out

1:30
Half way through drink MRI WAR Recovery Drink

2:15
Drink other half of recovery drink

2:30 protein shake (Optimal Nutrition Whey Vanilla protein powder and skim milk or water)

3:00
Lunch:
6 oz. poached lemon and green onion salmon filet (takes 3 mins in microwave covered), brown rice, broccoli and carrots, salt and pepper to taste.

6:30 eat protein bar at work for snack

8:30-10:00
Dinner (at work)
Improvise some sort of lean meat like 8 oz. steak, pork chop, or chicken, side veggies and cup of fruit.

11:00-1:00am

Casein Protein blended shake with ice and skim milk.

Go to sleep.

I modify it a bit, so I may have a few extra calories here or there, but that's about what they recommend. I'm pretty much full all day, but when I get hungry, I’m starving and eat right away. I've gotten pretty lean quickly (though I’d probably be slightly leaner if I followed it exactly), but I'm also eating enough high energy, high protein foods that I'm able to tone and build muscle as well.

Good luck!
[End email]

Also today, I had to exercise some willpower and turn down a fruit parfait after volleyball. It looked healthy enough, but it had pound cake and custard in the middle which don't really fit into the diet. I could have had it and probably not noticed a difference, but it's a slippery slope before I start accepting everything and justifying it. (sigh) 18 Down, 72 to go...