Finished Yoga-X

Just finished my first crash course at Yoga - seriously! I did think it was going to be a breeze and all I'd have to do is stretch. Man... Yoga stuff is hard. I kept losing balance and struggled to hold myself in position for all these crazy poses. The hardest one is the Crane pose.... godawful pose.

But at least I made it! Almost at the end of the tunnel! If I finish this week, I'll have no problem doing this stuff again for Week2,3 and 4! My diet's been pretty good too... I passed on Pizza and tacos and instead made delicious homemade sandwiches and protein shakes. Also ate some fruits... so I'm doing a good job of following the meal plan!

P90x ME! :D

Oh yah, PS. I got a portable DVD player/karaoke machine. I bought this for like $100 instead of spending money buying a weight set - instead I'll take my workout to my apartment complex gym and use the weights there - save myself like $600!

Today's Food & Workout

Muscle Milk x 2

Turkey Sandwich x 2

Diet Coke
EAS 42g Protein Shake
Chicken Sandwich
Water

Finished the Shoulders and Arms video. That was pretty intense. Using the resistance bands instead of lifting weights is no walk in the park. This was the first exercise that I literally sweat buckets on buckets. GOOD STUFF tho. GORGEOUS.

Plyometrics

Wow, Plyometrics sure is a workout. I can already tell my neighbors downstairs are going to hate me for jumping up and down on the carpet like a madman - they already complained about my roommate's movements the other day. I think I'm going to have to invest in a portable DVD player and go to the community gym to practice. I also have like little space in my room to do the entire workout properly.

Still, despite cramped spaces, I was sweating buckets. You do a ton of squats in the workout and water is a must. But as Tony says - and I'm learning to positively reframe in my mind - it's a GORGEOUS thing :)

I survived! Now all I have to do is just make sure my diet gets better - as of today I'm going to really start eating stuff according to the book. Thankfully the kitchen downstairs can make the food I want from scratch.

- Mister U.

The Day After My First Workout 4-13-10

God I feel so sluggish today. Those exercises from last night made my muscles super sore. I've been eating as much as I can all day to keep up my metabolism and stay energetic while at work.

But I still feel like I wanna shut down and sleep. I slept last night like 7 hours, so it's not like I'm lacking in the sleep department... That Ab Ripper X program really worked me... it still hurts. Hopefully my body will start getting used to all this. As Tony says... "It's a GORGEOUS thing". Hopefully I can do 100 pushups in one go like him someday.

Today is Plyometrics. Can't wait to do it. Also gotta buy more food and get some measuring tape. I want to make sure I'm doing everything right. I reassured myself I could do the Basic Fitness test again today... and I still meet all minimum requirements. Just gotta stick with the P90x program and give it my full commitment.

- Mister U.

Meals 4-13-10

Breakfast

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EAS Dark Chocolate Shake - 42g Protein

Lunch

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Turkey Sandwich:

- 4 slices bread (12g Protein, 42g carbs, 5g Fat, 260 calories)

- 8 slices turkey (52g Protein, 0.5g Fat, 240 cal)

= 64g Protein, 42 carbs, 5.5g Fat, 500 calories

2 Bao (13g Protein, 8g Fat, 46g carbs, 300 cal)

Diet Coke: 0 cal, 35mg sodium, 0g sugar

Total: 77g Protein, 42 carbs, 13.5g Fat, 800 calories

Snack

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Muscle Milk - 20g Protein, 9g carbs, fat 5g, 160 cal

Dinner

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Chicken Sandwich

4 slices bread (12g Protein, 42g carbs, 5g Fat, 260 calories)

2 tsbp mayo (x, y, z)

3 oz pre-cooked chicken slices (a, b, c)

Water

Total Total

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139g Protein, 51 carbs, fat 21.5g, 960 calories

Started P90x Today!

Just did Chest & Back - the first DVD... man I sucked! I could barely do everything the group was doing... I did just the minimum amount of reps (8-12) for every set, except pullups which I had to do resistance bands after a while cause I could only do 3 or 4 pullups.

AbX was a nightmare too... I sucked at that!!

Well I'm glad I got started though, because I kept putting it off saying I needed to buy more 'equipment' first before I started. The more I made excuses, the less inclined I felt to do it. Now that I've officially started, I gotta keep going. I've also let pretty much everyone know - so my pride is on the line :) Hopefully I get better fast!

- Mister U

Some Rules & Calculations

From the P90x Diet Manual.. where should I be in terms of setting up my diet & workout plan?

P90x Diet Schedule
-------------------
Phase 1 (Fat Shredder Plan week 1-4)
Phase 2 (Energy Booster Week 5-8)
Phase 3 (Endurance Maximizer Week 9-13)

P90x Hydration Schedule
------------------------
12 oz. water two hours prior to exercise
8-12 oz. water 15 to 30 min prior to exercise
4-8 oz. water every 15 min during exercise

P90x Results and Recovery Forumla
---------------------------------
Have it within 1 hour of your hardest workout.
Save the recovery drink; if you did light workout, wait til you've done a harder workout that day and use it.

Cook meat, poultry and seafood without oil using grilling

Calculations
---------------
Resting Metabolic Rate (RMR) - Number of calories I need to breathe, pump blood, grow hair, etc.

RMR = Body Weight x 10

My RMR = 185 x 10 = 1850

1850 calories required to be alive

Daily Activity Burn (DAB) - Calories required for daily movement apart from exercise.

RMR x 20% = DAB

1850 x 20% = 370

370 calories required to move around daily

Calories Needed to Exercise for P90x = 600 calories

Total Calories Needed
= RMR + DAB + 600
= 1850 + 370 + 600
-------------------
2820 calories/day

I fall into Nutrition Level 2 of the Diet Plan for P90x (2400 to 2999 calories)

Current Body Fat:

26.5%

Body Fat Target
For Men
Fit: 14-17%
Athlete: 10-13%
Elite Athlete: 4-9%

How Many Pounds of Fat Do I Have?

Total Weight = 185 lbs

Body Fat% = 26.5%

Pounds of fat = (Body Weight x Body Fat Percent)

185lbs x 26.5% = 48.1 lbs of fat

Pounds of lean body mass = Total Weight - Pounds of fat

= 185lbs - 48.1lbs = 136.9lbs of lean body mass

Formula to reach target goal weight:

Goal weight = (Weight of Lean Body Mass / (100 - desired fat percentage)) x 100

Fit range = 14-17%

136.9/(100-17) = 165 lbs @ 17% body fat (GOAL)