P90x Workout Schedule (Lean)

P90x has three different workout schedules: The P90x Classic, P90x Doubles, and P90x Lean. If you are new to P90x, it comes on 12 DVDs, which is explained in my Power 90X Extreme Training System blog post. It consists of high-intensity muscular workouts led by fitness instructor Tony Horton. Please take a look around this site for diet tips, exercise tips, and other Beachbody programs.

If you are looking to lose weight and staying lean, take a look below. If you want to build muscle with P90x take a look at the P90x Classic Workout Schedule.

P90x Lean is broken down into three phases.

P90X Lean - Phase 1

Phase 1 - Weeks 1, 2, and 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

Phase 1 - Week 4 - Recovery Week (weight lifting is minimum as muscles recuperate)

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 Workout Schedule - Lean Phase 2

Phase 2 - Weeks 5, 6, 7

Day 1 – Core Synergistics
Day 2 – Cardio X
Day 3 – Chest, Shoulders & 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

Phase 2 - Week 8 - Recovery Week

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

P90x Workout Schedule - Lean Phase 3

Phase 3 - Weeks 9 and 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

Phase 3 - Weeks 10 and 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

Phase 3 - Week 13

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

What's Next?

Take a week off! You deserve it. If you need to lose more weight do another round of P90X Lean. If you are looking at getting in the best shape of your life, try P90X Classic or Doubles. If you want a serious challenge, try Insanity.

Win Cash! WOWY-Super Gym Winners.

Congrats to the weekly WOWY-Super Gym Winners for 9/19 - 9/25!

The WOWY (Work Out With You) Super Gym Sweepstakes is a completely free service provided by Beachbody. You can win daily prizes that include: $1000, $300, iPod, DVD Player, Digital Camera, Video Camera, Net-book. All by just creating a free account and logging your workouts daily! 

9/19 Ellen Polk won $300

9/20 Kathy Draper won $1,000

9/21 Shirley Mickens won $300

9/22 Joselyn Cousins won $300

9/23 Robert Wickum won a Canon digital camera

9/24 Randi Munns won $300

9/25 Kimberly Tobey won an iPod Touch

Click here to join as a Free Member. Read more about  WOWY.

Carl Daikeler meets President Obama!

Beachbody's CEO, Carl Daikeler, met with President Obama at an event! It's truly an inspiring story.  Here are some snippets:

...

At once the door swung open, and in walked Obama. He gave a quick hello and a hug to Mark and then he walked straight up to Jon who said "Hello Mr. President we're the co-founders of Beachbody - This is Carl Daikeler. You might know our products like P90X."

With that Obama moves in and grabs my hand in a handshake and says "P90X! My wife does that. Man, I can hardly keep up with her!"

.... [ Carl talks about his goals for turning obesity around ] ....

Then the President interrupts me and says "I totally agree. We definitely want to hear more about what you are doing - and I mean that." He turns to his entourage and says "Let's make sure of that ok guys? I want to make sure we follow up and connect with them to hear what these guys are doing."

......

Mark Alderman then stepped in and said "I heard what the President said, so let's lock this in guys" at which point we walked over to the President's two "body men" to give them our business cards, only to learn that one of them also had just completed a few weeks of P90X, and that- in their words - "the entire White House is using P90X."

Wow! How awesome is that!?

Read the entire story on Carl's blog here. If you are still debating about P90X what are you waiting for?? You can purchase P90X here.

P90x Workout Schedule (Classic)

P90x has three different workout schedules: The P90x Classic, P90x Doubles, and P90x Lean. If you are new to P90x, it comes on 12 DVDs, which is explained in my Power 90X Extreme Training System blog post. It consists of high-intensity muscular workouts led by fitness instructor Tony Horton. Please take a look around this site for diet tips, exercise tips, and other Beachbody programs.

The classic version of the P90x Workout Schedule is designed for burning fat and building muscle. Please note that this schedule will build muscle! If you are looking to lose weight and staying lean, take a look at the P90x Lean Schedule.

P90x is broken down into three phases.

P90X Classic - Phase 1

Phase 1 - Weeks 1, 2, and 3

Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
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

Phase 1 - Week 4 - Recovery Week (weight lifting is minimum as muscles recuperate)

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

P90x Workout Schedule - Classic Phase 2

Phase 2 - Weeks 5, 6, 7

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back and Biceps, 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

Phase 2 - Week 8 - Recovery Week

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

P90x Workout Schedule - Classic Phase 3

Phase 3 - Weeks 9 and 11

Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
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

Phase 3 - Weeks 10 and 12

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back and Biceps, 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

Phase 3 - Week 13

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

What's Next?

Take a week off! You deserve it. If you need to lose more weight do another round of P90X Classic. If you are looking at getting in the best shape of your life, try P90X Doubles or Insanity.

Low Carb Monterey-Jack Chicken

Another recipe that I've been using on my Low Carb P90x Diet is Monterey-Jack Chicken. I first heard about this from my wife's step mom. This is a fast and easy recipe that you can have on those nights when you do not want to spend an hour cooking.

Ingredients:

• Chicken Breast
• 2 tsps BBQ (your choice)
• 2 slices of bacon
• Shredded monterey jack and cheddar cheese
• Chopped green onions
• Slat & Pepper
• Any other spices you may want to try

Directions:

1. Pound chicken until somewhat flattened
2. Season with salt & pepper (add other spices if you want)
3. Cook or grill chicken breast until done
4. Transfer to a plate
5. Top chicken with BBQ, green onions, bacon, and cheese.
6. Broil chicken in oven to melt cheese, or in microwave if only a few chicken breasts.

Nutrition:

You are probably looking at 0.5g for the cheese and 1g to 2g for the BBQ depending on what you use. There is some BBQ out there with very little carbs.

Pictures:

Low Carb Cracker - Cheese Cracker

Another recipe that I've been using on my Low Carb P90x Diet is the Cheese Cracker! I love this recipe.

Ingredients:

• Grated cheese of your choice (20g)
• Tiny flakes of almonds (what I do is buy the sliced almonds from Walmart and crush them by hand). 2g to 3g is all you need.
• Any herbs/spices you want to try
• Baking Paper
• Microwave

Directions:

• Place baking paper on a microwavable safe dish
• Sprinkle cheese on the paper in small circles (20g per circle)
• Sprinkle the almond flakes on the cheese (2g to 3g)
• Place in microwave
• Nuke for 1 minute on high power. 

After nuking they should appear puffed up. Let them cool and enjoy the crunchy cheesy goodness!

For a batch, throw everything into a bowel in a ratio of 10:1. So for 5 crackers make 100g of shredded cheese and around 10g of almond flakes.

Add ham and a tomato to make a yummy snack.

Nutrition:

These have a net carb of about 0.5g per chip depending on your cheese and almond choice.

Prep and serve time: a couple of minutes.

Pictures:

Source:

Muscle Hack

Low Carb Chicken Tikka Masala Recipe

Another recipe that I've been using on my Low Carb P90x Diet is Chicken Tikka Masala. I found this recipe on the back of spices at Walmart.

Ingredients

• 2 tsp Paprika
• 1 tsp Minced Garlic
• 1 tsp Garam Masala
• 1/2 tsp Ground Cumin
• 1/2 tsp Red Pepper (optional)
• 2 tbsp butter
• 1.5 lbs cubed 1" skinless chicken breasts
• 1 med onion (chopped, about 1 cup)
• 2 tbsp lemon juice
• 1 can (14.5 oz) diced undrained unsalted tomatoes
• 1/3 cup heavy cream
• 1 tbsp corn starch
• 1/2 tsp salt

Directions

1. Melt butter in large non stick pan on medium heat
2. Add chicken, onion, and lemon juice; cook and stir for 10 minutes or until chicken is no longer pink.
3. Add all of the spices except red pepper; cook and stir for 1 minute
4. Stir in tomatoes until well mixed.
5. Stir cream into cornstarch and salt until smooth. Gradually stir into skillet.
6. Stir in red pepper to taste, if desired (yummy!)
7. Bring to boil
8. Reduce heat to low; stirring frequently, simmer 5 minutes or until slightly thickened (I find it takes longer than 5 minutes)
9. Serve with cooked rice or naan bread, if desired. (I usually go with Low Carb Cauliflower Rice)

 Serves: 6 (more like 3)

Prep time 20 minutes, cook time 20 to 30 minutes.

Nutrition: This depends on what you use and buy for ingredients, but here is what I get per serving (when split into 3 servings).

• Calories: 348
• Net Carbs: 8 (1 fiber)
• Fat: 17
• Protein: 50

Not bad for a 8 carb meal. Add in a cup of Low Carb Cauliflower Rice and you'll be looking at 10.5 carbs for your entire meal. It also does a good job of filling me up and not feeling hungry later.

Pictures:

Low Carb Cauliflower Rice

This recipe comes in part from another blogger called Kalyn's Kitchen.  I eat Cauliflower Rice on almost a daily basis with my Low Carb P90x Diet.

Cauliflower is a great vegetable in the broccoli family with similar nutrition properties: high in fiber, vitamin C, sulforaphane (an anti-cancer compound), indole-3-carbinol (an anti-estrogen, which appears to slow or prevent the growth of breast and prostate tumors).

Ingredients

• 1 Tbsp olive oil
• 1 Chopped Onion (I like red onions myself)
• Half-a-head of Cauliflower
• Spices to taste (salt, pepper). Kayln recommends sumac. I prefer paprika with garlic powder and some Cayenne Pepper (Capsicum) for extra spicy goodness.

Instructions

1. Chop/Dice onions into small pieces.
2. Brown the onions over medium-to-high heat in a non-stick pan with the olive oil. This will take about 10 minutes.
3. Shred the Cauliflower with a grater.
4. Brown the Cauliflower with the onions and mix well. 
5. Add spices about half way through.

Serves: 2 (about 2 Cups worth)

There are about 2.5g net carbs (with 2.5g fiber) per cup. Compare that to whole grain rice of about 37g net carbs!!


Pictures

Grated Cauliflower above

Cooked Onions above

Cauliflower Rice above

P90x Low carb Diet

I'm starting a low carb diet in conjunction with P90x. If you have never completed P90x before, please see here about purchasing P90x. Otherwise, follow the nutrition guide the first round and see how you do after 90 days. I am going to try cutting during P90x to gain that six pack. My body loves to send carbs to my fat tissues, I think I am genetically predisposed to getting fat. I'll be posting recipes that are low-carb, so keep an eye out.

If you are looking for a low carb insanity mean plan, I have not tried it, nor recommend it. My Insanity Meal Plan worked fantastic for Insanity but not so much for P90x.

1. First calculate your calories required with P90x. You can do this from beachbody's website. Sign up here for a free account. 

2. Next determine how many carbs you require. I keep my carbs fairly low, around 30g a day (30x4 = 120 calories). I have tried higher amounts in the past but I never seem to get into ketosis when I'm above 30. I suggest starting around 85g a day and working your way down.

3. Figure out how much protein you need. Take your lean body mass (in kg) and multiple by 2.75.You can calculate your lean body mass by multiplying your weight by your fat percetage. See below for a 180 lb man at 20% body fat:

• 180 x 0.20 = 36 lbs of fat (remember you will have 10% fat for a 6-pack, so this is not the total amount of fat you have to lose). 
• 180-36 = 144 lean body mass which is 65.5 kg (divide lbs/2.2 for kg).
• 65.5kg x 2.75 = 180g of protein per day. Remember, this will always stay the same as you are calculating from your lean body mass. To calculate calories multiple by 4 (4 cals per g of protein), which is 180 x 4 = 720 calories.

4. The rest comes from fat, which I find the hardest to get. When you low-carb your energy will come from FAT. You'll need to make sure you get enough fat or you'll crash. There are 9 cals per fat gram.The first few weeks will be rough for some and you will feel tired. This tiredness passes. I still highly recommend you complete 90 days first following the P90x nutrition plan. This low-carb is a last resort if you've found nothing else has worked before. If you reduce fat (because of lack of weight loss) increase protein for the lack of calories lost from reducing fat.

Don't worry if you are off slightly. Error on the side of protein/fat. But try to keep close to your own figures.


On another note, have one day a week be a carb day, aprox the same number of calories, but 70% should be from carbs and only 18% from protein. The rest is fat. Get in your sweet potatoes, whole grain rice, fruits, a cheat meal perhaps (you didn't hear me say that!), and other goodies you want. Try to keep it clean and it should be a workout day, Legs & Back would be a good day to do this on.  This will replenish your energy stores.

Also, take a good multi-vitamin like the P90x Peak Health Formula or a customized nutrition program from ID Life (built around your lifestyle, workout program, medical conditions and medications). This will help with nutrients as you are cutting out a lot of fruits. Get it shipped home direct for Beachbody or Scheduled for ID Life and it'll save you some cash. Also being a coach helps with the discount you'll receive (see more about Bechbody's Coaching Opportunity) or 30% off over at ID Life. 

Shakeology is another option if your carb content can be higher or ID Life's Shake.

Drink a gallon of water a day.

If you have any questions, give me a shout. And keep pushing play!

30,000 coaches strong!

Yesterday Carl Daikeler posted that another milestone has been reached. Beachbody has hit 30,000 coaches! The goal is to hit 1,000,000 coaches to help 100,000,000 people. They are striving to reverse the trend of obesity that is so prevalent.



Read more about becoming a coach here.

Disgusting! Numerous violations at egg farms.

Unless you've been living under a brick you have heard about the bad eggs that have been going around and the outbreaks of salmonella. Here is a new update from CNN.com.

(CNN) -- Rodents, piles of manure, uncaged birds and flies too numerous to count were found by investigators at Iowa farms at the heart of the recall of more than half a billion eggs, the Food and Drug Administration reported Monday.

Inspection reports released by the FDA noted numerous violations at six farms operated by Wright County Egg and Quality Egg, which are owned by the same family, and three Hillandale Farms locations.

At some Wright County Egg facilities, federal inspectors found chicken manure in piles up to eight feet high. In other spots, mounds of manure prevented doors from closing, allowing rodents and other animals to possibly come inside, FDA inspectors said. "The uncaged birds were using the manure [pile] ... to access the egg-laying area."

The report said Quality Egg and Wright County Egg workers did not always wear protective clothing, that birds were in storage and milling facilities, and feed bins had rusted holes and gaps. Inspectors also found maggots, and in some areas, "live and dead flies were too numerous to count."

Inspections at three Hillandale farms found -- among other things -- rodents and rodent holes, liquid manure leaking into a chicken house and uncaged chickens tracking manure from a manure pit into a caged henhouse, the inspectors said.

Federal officials pledged Monday to inspect all 600 facilities covered under the new egg rule within the next 15 months.