Showing posts with label P90x. Show all posts
Showing posts with label P90x. Show all posts
Progress Update
I am on week 6 of P90X. I am only working out on Mondays, Wednesdays, and Fridays (weight lifting days) as my Achilles Tendon is still picky about Plyo, Yoga, and Kenpo. Once this round of P90X is completed and I have regained my strength (4 months off due to injury), I'll add in the other activities. That, or P90X2 if it's released by the time I start the second round!
Achilles Tendon Injury
I injured my Achilles Tendon. I don't know which P90X workout did it, but Friday morning (3 weeks ago now) it was hard to walk on when I woke up. It didn't rupture, more like tiny micro tears. It was healing fairly well during the last few weeks until I tried pushing off on my foot without thinking (it's difficult to keep your foot flexed constantly). I re-injured it about a week ago (which was incredibly painful) and had to get an immobile boot.
What have I learned?
Do not push yourself when you are in your thirties as if you were twenty. I do not have the connective muscle tissues of a twenty year old. Also, do not stop your work outs, modify them. I will not lie, it IS frustrating when you cannot stick to your regular workout schedule, but anything is better than nothing.
My modified schedule (from a fellow Beachbody coach):
I am also building a deck and fence (with my immobile boot) so I have been skipping some workouts as I work on that project.
Keep pushing play everyone! And don't beat yourself up when you can't do a workout, skip a workout, or miss it due to other obligations, just get right back into it the next time.
What have I learned?
Do not push yourself when you are in your thirties as if you were twenty. I do not have the connective muscle tissues of a twenty year old. Also, do not stop your work outs, modify them. I will not lie, it IS frustrating when you cannot stick to your regular workout schedule, but anything is better than nothing.
My modified schedule (from a fellow Beachbody coach):
- Chest shoulders triceps
- Back and biceps
- Ab ripper
- Chest and back
- Shoulders and arms
- Ab ripper
I am also building a deck and fence (with my immobile boot) so I have been skipping some workouts as I work on that project.
Keep pushing play everyone! And don't beat yourself up when you can't do a workout, skip a workout, or miss it due to other obligations, just get right back into it the next time.
Hate Yoga? 6 Reasons Yoga's Great for Guys
I am not a fan of Yoga. It's hard! I'm not that flexible and some of the positions you have to hold takes a lot of strength. P90X's Yoga is not for the faint of heart; it'll burn calories, strengthen you, and make you more flexible. When you first start, you are cursing at Tony as he breezes through without any problems. You really have to stick with it.
In his book Bring It!, Tony calls Yoga, "The Fountain of Youth". I believe him on that point, I feel invigorated after doing Yoga. He also says after the age of 35 you lose 1% of flexibility per year. By the time you are 65 you are 30% less flexible and are more prone to injury. He recommends at least 15 minutes of Yoga every day.
Need more reasons? Read more on 6 Reasons Yoga's Great for Guys at Fit Corner Network!
In his book Bring It!, Tony calls Yoga, "The Fountain of Youth". I believe him on that point, I feel invigorated after doing Yoga. He also says after the age of 35 you lose 1% of flexibility per year. By the time you are 65 you are 30% less flexible and are more prone to injury. He recommends at least 15 minutes of Yoga every day.
Need more reasons? Read more on 6 Reasons Yoga's Great for Guys at Fit Corner Network!
P90 Completed, P90X starts today!
I just completed a round of P90. Total weight lost is approximately 14.4 pounds! I'll start P90X today with the Slow Carb diet.
What is “Slow-Carb”?
The Slow-carb diet consists of foods that have a low-glycemic index, such as Shakeology. The glycemic index (GI) factor is a ranking of foods based on their overall effect on blood sugar levels.
How does it work?
With low-glycemic foods your body will break them down slower. This results in stable blood sugar levels (no spikes as there is with white breads and sugary foods). The idea behind the diet is to not count calories and to keep meals simple (but to eat more protein laden foods as they are less calorie dense). You can lose pounds on this diet is 30 days without exercise.
Read more here...
What is “Slow-Carb”?
The Slow-carb diet consists of foods that have a low-glycemic index, such as Shakeology. The glycemic index (GI) factor is a ranking of foods based on their overall effect on blood sugar levels.
How does it work?
With low-glycemic foods your body will break them down slower. This results in stable blood sugar levels (no spikes as there is with white breads and sugary foods). The idea behind the diet is to not count calories and to keep meals simple (but to eat more protein laden foods as they are less calorie dense). You can lose pounds on this diet is 30 days without exercise.
Read more here...
Work - What is it good for? iPads and Weight Loss.
My company, Briljent, is starting a FREEZE campaign. This campaign's goal is weight loss in 12 weeks. You only need to lose 5 pounds and they'll cut you a check for $50 (and a chance to win an iPad!). They provide a tracking sheet for weekly weight monitoring. It's good to see a company doing something to help reverse the trend of obesity.
On the personal side of things, I have been sick for the past two weeks and my work regimen has been hampered due to this. I'll be restarting P90x next Monday. Assuming nothing interferes or impedes with my goals I should be able to complete P90x by the time this FREEZE campaign ends!
My wife continues to do Turbo Jam and is really getting into it and has been dedicated to her workouts. Good job baby!
On the personal side of things, I have been sick for the past two weeks and my work regimen has been hampered due to this. I'll be restarting P90x next Monday. Assuming nothing interferes or impedes with my goals I should be able to complete P90x by the time this FREEZE campaign ends!
My wife continues to do Turbo Jam and is really getting into it and has been dedicated to her workouts. Good job baby!
P90x: Why Confused Muscles Get Strong Faster
This is a repost from the P90x #053 newsletter and has some great information on how P90x works and why it works.
By Steve Edwards
With the popularity of P90X, the term Muscle Confusion™ is getting a lot of play in the media. And while many people credit it as the reason P90X is effective, not many people understand what it means, much less how it works. Today, we'll briefly examine what Muscle Confusion is and why it's so effective.
Peaking
I think it will be easier to comprehend if we work backward. The whole idea is based around creating a fitness peak. P90X starts and ends with a fit test. We don't have you take the fit test mid-program because your progress curve is not supposed to be steady. Instead, the program is designed with phases that take a while to master. As you are attempting this mastery, confusion reigns, and your performance may not be all that great. But when you put it all together, and the various bits that have been confusing your body all come together, the result is a period of peak fitness.
One of the concepts that seems the hardest to impart to our P90X athletes is how (or why) to peak. Most Xers don't consider themselves athletes because they lack performance-oriented goals—they just want to look good or feel better. But it's important to understand that all training at the level of P90X adheres to athletic principles. And athletic training always builds around a peak period when you need your body to perform at its best. Following this template doesn't just work for athletes. It works for anyone training at a high level.
Most science shows that a 3-week-on, 1-week-off cycle of training is about as short as you can go to maximize the adaptive and growth phases. That's why we've used this in P90X. This isn't set in stone. If you read the fine print of your guide, you'll see that we do recommend that you set each block to your own schedule. Ultimately, what's important is that you halt the growth phase before a plateau occurs and that you see the full cycle through to its end.
Although he wasn't speaking of Muscle Confusion, I think Arnold Schwarzenegger summed the process up quite succinctly in the film Stay Hungry. When asked why he didn't take it easy more often, he said, "I don't want to get too comfortable. I'd rather stay hungry."
By Steve Edwards
With the popularity of P90X, the term Muscle Confusion™ is getting a lot of play in the media. And while many people credit it as the reason P90X is effective, not many people understand what it means, much less how it works. Today, we'll briefly examine what Muscle Confusion is and why it's so effective.
I think it will be easier to comprehend if we work backward. The whole idea is based around creating a fitness peak. P90X starts and ends with a fit test. We don't have you take the fit test mid-program because your progress curve is not supposed to be steady. Instead, the program is designed with phases that take a while to master. As you are attempting this mastery, confusion reigns, and your performance may not be all that great. But when you put it all together, and the various bits that have been confusing your body all come together, the result is a period of peak fitness.
One of the concepts that seems the hardest to impart to our P90X athletes is how (or why) to peak. Most Xers don't consider themselves athletes because they lack performance-oriented goals—they just want to look good or feel better. But it's important to understand that all training at the level of P90X adheres to athletic principles. And athletic training always builds around a peak period when you need your body to perform at its best. Following this template doesn't just work for athletes. It works for anyone training at a high level.
Periodization
The entire theory of Muscle Confusion is based on something called periodization, which is basically training in targeted cycles that keep your body from getting too used to your schedule. The goal of periodizational training is to minimize performance plateaus and keep your improvements happening for a specific amount of time. All periodized programs are structured with a progression of training blocks designed around a peak. This is why most of our customers get their best results during the latter phases of our programs, especially with P90X.Adapt, master, transition
The training blocks are laid out with a plan. Your body begins each block faced with something new. This forces you to adapt to it. The stress of this process leads to accelerated improvements. When your body is used to the new regimen, it has a short period where it makes even greater improvements, which is called a growth or mastery phase. Finally, you get so used to the training that your results begin to plateau, at which time it's best to transition into something else.Timing is everything
You don't always want to be in a state of confusion, so it's important to be aware of when your body should transition. This can be difficult, but with experience, you get better at it. Moderately intense programs like Power 90®, customized for clients who are out of shape, have a structure that is less rigid because the adaptation period takes longer. Conversely, the fitter you are, the quicker your body reacts to training and the quicker it adapts.Most science shows that a 3-week-on, 1-week-off cycle of training is about as short as you can go to maximize the adaptive and growth phases. That's why we've used this in P90X. This isn't set in stone. If you read the fine print of your guide, you'll see that we do recommend that you set each block to your own schedule. Ultimately, what's important is that you halt the growth phase before a plateau occurs and that you see the full cycle through to its end.
Don't get happy! Attack!
A friend of mine was in a wrestling tournament and his opponent's coach kept yelling to his wrestler, "Don't get happy! Attack!" His vitriolic approach was so over the top that my friend started laughing and almost lost, but his message was a verbal equivalent of Muscle Confusion. You teach your muscles something new until they master it. Then, before they get happy, you launch into something else and force them to respond.Although he wasn't speaking of Muscle Confusion, I think Arnold Schwarzenegger summed the process up quite succinctly in the film Stay Hungry. When asked why he didn't take it easy more often, he said, "I don't want to get too comfortable. I'd rather stay hungry."
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.
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
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
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
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
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
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
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.
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 SynergisticsDay 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 XDay 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 SynergisticsDay 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 XDay 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 XDay 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 XDay 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 XDay 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.
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:
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.
...
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."Wow! How awesome is that!?
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."
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.
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
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
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
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
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
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
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.
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 XDay 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 XDay 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 XDay 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 XDay 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 XDay 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 XDay 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 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:
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
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
- 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.
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:
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
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).
Pictures:
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
- Melt butter in large non stick pan on medium heat
- Add chicken, onion, and lemon juice; cook and stir for 10 minutes or until chicken is no longer pink.
- Add all of the spices except red pepper; cook and stir for 1 minute
- Stir in tomatoes until well mixed.
- Stir cream into cornstarch and salt until smooth. Gradually stir into skillet.
- Stir in red pepper to taste, if desired (yummy!)
- Bring to boil
- Reduce heat to low; stirring frequently, simmer 5 minutes or until slightly thickened (I find it takes longer than 5 minutes)
- Serve with cooked rice or naan bread, if desired. (I usually go with Low Carb Cauliflower Rice)
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
Pictures:
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:
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!
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.
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!
High BPM Workout Music
I put the following High BPM (beats per minute) list together for my P90x workout music. It may work for Insanity as well. I'll be adding and removing songs as I workout to them (don't know how pumped they get me until I actually workout to the music). I tend to be more Hip-Hop/Pop/Rock oriented. Feel free to add songs in the comment section. Enjoy!
| Name | Artist(s) | |
| 1 | Alejandro | Lady GaGa |
| 2 | Animals | Nickelback |
| 3 | Away From Me | Puddle Of Mudd |
| 4 | Bad Romance | Lady Gaga |
| 5 | Bad Touch | Bloodhound Gang |
| 6 | Beat It (Ft. John Mayer) | Fall Out Boy |
| 7 | Black Betty | Ram Jam |
| 8 | Imma Be Rocking That Body | Black Eyed Peas |
| 9 | BodyBounce | Kardinal Offishall ft. Akon |
| 10 | Break Your Heart | Taio Cruz |
| 11 | Breathe Into Me | Red |
| 12 | Bring Me To Life | Evanesence |
| 13 | Bulletproof | La Roux |
| 14 | California Gurls (Feat. Snoop Dogg) | Katy Perry |
| 15 | Carry Out (Feat. Justin Timberlake) | Timbaland |
| 16 | Closer | Ne-Yo |
| 17 | Cold Hard Bitch | Jet |
| 18 | Control | Puddle Of Mudd |
| 19 | Cooler Than Me | Mike Posner |
| 20 | Counting The Days | Collective Soul |
| 21 | crawling | Linkin Park |
| 22 | Crazy Train | Ozzy Osbourne |
| 23 | Dare | Gorillaz |
| 24 | Disturbia | Rihanna |
| 25 | Don't Stop the Music | Rihanna |
| 26 | Fake it | Seether |
| 27 | Feel Good Inc. | Gorillaz |
| 28 | Find Your Love | Drake |
| 29 | Low | Flo Rida ft. T-Pain |
| 30 | Forget My Name | Danko Jones |
| 31 | Get This Party Started | Pink |
| 32 | Girlfriend | Avril Lavigne |
| 33 | The Hand That Feeds | Nine Inch Nails |
| 34 | Headstrong | Trapt |
| 35 | here it goes again | ok go |
| 36 | Hey Ya | Outkast |
| 37 | Hot n Cold | Katy Perry |
| 38 | I'm Blue | Eiffel 65 |
| 39 | I Hate Everything About You | Three Days Grace |
| 40 | I Like It | Enrique Iglesias ft. Pitbull |
| 41 | Imma Be | Black Eyed Peas |
| 42 | I Like to Move it | Jock Jams |
| 43 | Just Dance | Lady GaGa |
| 44 | KnockOut ft. Nicki Minaj | Lil Wayne |
| 45 | Lady Marmalade | Christina Aguilera, Mya, Pink, Lil Kim |
| 46 | Let's Get It Started | Black Eyed Peas |
| 47 | Life Is Beautiful | Sixx AM |
| 48 | In The End | Linkin Park |
| 49 | Numb | Linkin Park |
| 50 | Live Your Life (feat. Rihanna) | T.I. |
| 51 | Loose Yourself | Eminem |
| 52 | Love Games | Lady GaGa |
| 53 | All of the Above | Mario Ft T-Pain |
| 54 | Shake It | Metro Station |
| 55 | Move | Thousand Foot Krutch |
| 56 | Omg (Prod. By Will.I.Am) | Usher |
| 57 | One Step Closer | Linkin Park |
| 58 | Pain | Three Days Grace |
| 59 | Paralyzer | Finger Eleven |
| 60 | Poker Face | Lady Gaga |
| 61 | Psycho | Puddle Of Mudd |
| 62 | Pump It | Black Eyed Peas |
| 63 | Put Your Body In Motion | Wiseguys |
| 64 | Right Round | Flo Rida |
| 65 | Riot | Three Days Grace |
| 66 | Savin' Me | Nickelback |
| 67 | The Trinity - 03 - Tempe | Sean Paul |
| 68 | Sexy Chick | David Guetta Ft. Akon |
| 69 | She Fucking Hates Me | Puddle Of Mudd |
| 70 | Smells Like Team Spirit | Nirvana |
| 71 | So What | Pink |
| 72 | Stupid Girl | Cold |
| 73 | survivor | destiny's child |
| 74 | Take It Off | Ke$ha |
| 75 | Take You There | Sean Kingston |
| 76 | Get Ready For This | Techno - 2 Unlimited |
| 77 | Telephone | Lady Gaga ft.Beyonce |
| 78 | TiK ToK | Ke$ha |
| 79 | Wannabe | Spice Girls |
| 80 | The Way I Are | Timberland |
| 81 | Welcome to the Jungle | Guns N Roses |
| 82 | What Is Love | Haddaway |
| 83 | When I Grow Up | Pussycat Dolls |
| 84 | Where The Party's At | Tonite Only |
| 85 | Womanizer | Britney Spears |
| 86 | Wonderful Night (feat Lateef) | Fatboy Slim |
| 87 | Your Love Is My Drug | Ke$ha |
| 88 | Scotty Doesn't Know | Lustra |
| 89 | Sexyback | Justin Timberlake |
| 90 | I Gotta Feeling | Black Eyed Peas |
NEW Beachbody promotion
Starting now, when they buy from fitcorner.net,you 'll get two FREE DVD workouts—a $40.00 bonus value. Here's what's included:
- P90X
- Plus, Fountain of Youth – Tony's favorite yoga moves in less time. Perfect for when you don't have the time to complete Yoga X.
- Plus, Mammoth UML – Tony's ultimate Upper-Middle-Lower workout. Great for when you're on the road.
P90X - Power 90X Extreme Training System
This is one of my favorite workout programs! There is ample room for muscle growth and weight loss. They have the classic, doubles, and lean schedules depending on your current fitness level and where you want to be. So, if you want to go from flab to fit... from soft to hard... if you want the best body you've every had... then you want P90X.
P90X® Extreme Training System
Trainer Tony Horton will transform your body in just 90 days. P90X® is a revolutionary system that constantly introduces new moves to challenge your muscles and give you extraordinary results.
Get Absolutely Ripped in Just 90 Days
P90X includes 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. The secret is an advanced training technique called Muscle Confusion™, which accelerates your results by constantly introducing new moves and routines so your body never plateaus.
Here’s what you get with P90X:
12 Diverse and Intense Workouts:
And get these tools to keep you motivated:
90-Day Money-Back Guarantee
We’re so sure you’ll love this program, we’re giving you our 90-day money-back guarantee. If you’re not completely satisfied, simply call Customer Service to return P90X within 90 days for a refund of the purchase price, less shipping and handling. But keep the Ab Ripper X routine and the 3-Phase Nutrition Plan as our gift just for trying P90X.
Retail Price: $119.85
Club Price: $107.87
Coaches Price: $89.89
Consult your physician before beginning any exercise program. Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.
Additional P90x Resources
P90X® Extreme Training System
Trainer Tony Horton will transform your body in just 90 days. P90X® is a revolutionary system that constantly introduces new moves to challenge your muscles and give you extraordinary results.
Get Absolutely Ripped in Just 90 Days
P90X includes 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. The secret is an advanced training technique called Muscle Confusion™, which accelerates your results by constantly introducing new moves and routines so your body never plateaus.
Here’s what you get with P90X:
12 Diverse and Intense Workouts:
- P90X – 01 Chest & Back. Targeted strength and definition workout emphasizes two classic upper-body exercises.
- P90X – 02 Plyometrics. Explosive jumping cardio routine, proven to dramatically improve athletic performance.
- P90X – 03 Shoulders & Arms. A potent combination of pressing, curling, and fly movements that will leave you stronger and more defined.
- P90X – 04 Yoga X. Combines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.
- P90X – 05 Legs & Back. Squat, lunge, and pull in a total-body workout like no other.
- P90X – 06 Kenpo X. Intense cardiovascular workout includes punching and kicking for endurance, balance, and coordination.
- P90X – 07 X Stretch. Achieve a higher level of athleticism, prevent injuries, and avoid plateaus.
- P90X – 08 Core Synergistics. Build and support the core while conditioning your body.
- P90X – 09 Chest, Shoulders & Triceps. Targeted strength and definition workout emphasizing two classic upper-body exercises.
- P90X – 10 Back & Biceps. Flex your powerful biceps, and focus on toning and tightening those showcase upper-body muscles.
- P90X – 11 Cardio X. Low-impact, fat-burning cardio routine.
- P90X – 12 Ab Ripper X. Sculpt an incredible six-pack and improve your physical performance.
- 3-Phase Nutrition Plan. Designed to help you lose fat, build lean muscle, and maintain high energy levels through each part of the program.
- P90X Fitness Guide. Packed with information and tools to help you set your workout goals, track your progress, and stay inspired.
- How to Bring It Video. Get a quick overview of the complete P90X Extreme Home Fitness training system.
And get these tools to keep you motivated:
- P90X Calendar. Lets you know exactly what to do each day, set your workout goals, track your progress, and stay motivated.
- Online Support. You’ll have access to Tony and other fitness experts, and peer support from your fellow P90Xers.
90-Day Money-Back Guarantee
We’re so sure you’ll love this program, we’re giving you our 90-day money-back guarantee. If you’re not completely satisfied, simply call Customer Service to return P90X within 90 days for a refund of the purchase price, less shipping and handling. But keep the Ab Ripper X routine and the 3-Phase Nutrition Plan as our gift just for trying P90X.
Retail Price: $119.85
Club Price: $107.87
Coaches Price: $89.89
Consult your physician before beginning any exercise program. Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.
Additional P90x Resources
- P90x: Why Confused Muscles Get Strong Faster
- P90x Workout Schedule (Lean)
- P90x Workout Schedule (Classic)
Isaiah Mustafa
So you've seen him Old Spice commercials and in other venues. This guy is ripped and Carl Daikeler had the following to say on his blog:
Isaiah Mustafa, the 36 year-old model, actor and former NFL wide receiver is everywhere lately - online, in print and on TV, including an appearance this week on The Tonight Show With Jay Leno. One of the questions everyone asks him is how he keeps his body looking so great. Thankfully, he isn’t shy about sharing his secret!
“I’m fortunate enough to work out with Tony Horton of P90X fame and he keeps me ripped,” Isaiah replied to Jay Leno’s question about his ripped bod. Isaiah then spent a healthy chunk of his precious couch time outlining the P90X nutrition plan that helps deliver such buzz-worthy results, impressing both Jay Leno and Eva Mendes.
P90X Again
I am restarting P90x today. I DID start last week but the after-effects from bronchitis was still screwing with my energy levels. I am still on medications to help stop the coughing but I feel good enough to start working out again.
Check & Back, Ab Ripper X: Calories burned 1134.
Check & Back, Ab Ripper X: Calories burned 1134.
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