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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Fitness Enthusiasts Unite! P90X, P90X2, Insanity, TF, LMP, BBL, CLE 6/25/12
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Fitness Enthusiasts Unite! P90X, P90X2, Insanity, TF, LMP, BBL, CLE 6/25/12
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6/19/12 1:17 PM
WELCOME FITNESS ENTHUSIASTS.
IT'S TIME TO ENGAGE WITH COACH TRACY K AND GET YOUR FITNESS ON!




ARE YOU READY TO WORK IT FOR THE NEXT 30/60 or 90 DAYS?

If the answer is YES, then you are in the right place! Congratulations on finding your way here because:

It's time to decide to make a change!
Commit to that change!
Continue to challenge yourself to
succeed!

Sometimes stepping up just means we have to TAKE the first step. Don't think about how strong you are or whether you can do this. You are already here! Sometimes we just need a plan! Someone in our corner to support us and cheer us on! It's great to be a self-starter... even better when you don't have to do it alone!

Slim in 6ers, Turbo Fire starters, P90Xers, Insane Shaun-Ters ... ALL ARE WELCOME HERE! I'm here to help you-FREE!

I have completed several rounds of P90X and am currently ending Phase I of Insanity! When I first started using Beachbody programs, I could barely finish 15 minutes of a routine! Eventually I got stronger and YOU WILL TOO! All it takes is for you to show up each day and press play! DO YOUR BEST AND FORGET THE REST!

When this round starts next week, each day I will be here answering your questions, responding to your concerns and posting information you may find helpful about nutrition and exercise. If you make a post, I'll respond, usually the same day!

In the mean time, stay tuned for helpful information on what you will need to do to prepare to get started!

I LOVE helping people reach their fitness goals, so hop on the thread and say hello!

LET'S DOMINATE THIS THING TOGETHER!

CoachTracyK
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Just wanted to stop by and give you a post and wish you the best of luck :-) I am currently on Day 50 of P90X and started a mix of Brazil Butt Lift on Day 46.

Elizabeth
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Hey Coach....love all the info you provided. Folks if you are looking for support and motivation you found the right place.

Go Team Engage!

--Mike
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Hey Tracy!

Listen up everyone, Tracy knows her stuff. She's put herself through the X and knows what it takes to get results. Stick with her and you'll go far!

--Nate
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ONE WORD "AWESOME!!!"

Tracy you simple amazing and I look forward to see your group take off!!

Come here daily post your accountablity, questions and challenges and Tracy will help you get to the next level!

Get ready to dig deep and BRING IT!!

Greg
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Good morning all! So I've unofficially decided to do the P90x/Insanity hybrid a little loosely with a friend of mines and we started on Saturday. Instead of Chest & Back/ARX I went to the rec center and ran 3 miles on the treadmill then did some pushups and worked several of the upper body machines as well as some reverse crunches. That should suffice.

Sunday...Day 2 Plyo Cardio Circuit. I didn't crush those level 1 drills like I wanted but I kept digging and going for it and that's what counts. I took plenty breaks and that let me know that my endurance may be down which has motivated me to stick with Insanity at least a few days a week.

Monday...Day 3 Shoulders & Arms/ARX. I went with 8 & 10lb dumbbells but I think next time I'll be on 10 & 12lb. The 8s really didn't challenge me at all. Woohoo! :-) ARX was a different story. What is the deal with those reverse bicycles? My legs just won't coordinate enough to go backwards.

Tuesday...Day 3 Yoga is on schedule but since I'm yoga-averse I'll probably sub Pure Cardio or something else. My sister wants to work out with me and she's a beginner so I'll probably keep it low impact and do some treadmill and stretching. We'll see.

Welcome to the new board...LET'S UNITE IN ULTIMATE FITNESS!

Redi
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!!!GOOD MORNING GOOD MORNING GOOD MORNING!!!


I just wanted to shout out a huge THANK YOU to all of my teammates that have posted here to wish me well!

Just so you know, I belong to Team Engage, a group of Team Beachbody coaches working together to END THE TREND OF OBESITY! It just warms my heart to see you all here! You guys ROCK!!!

Hey Redi!! A familiar face! I'm so glad to see you again! For those of you who have not met this woman, she is a POWER HOUSE!!! You should see her before and after photos - AMAZING! And she is a Beachbody Vet who knows how to mix it up! So Redi, a P90X/Insanity Hybrid... WOW, now THAT sounds like a CHALLENGE! WAY TO BRING IT, GIRL!!!

For the rest of you just checkin' us out, don't be shy! Hop on here and say hello! There is no magic to any of this, just YOU being AMAZING.

This is a place to share your success – it’s also the perfect place to share your struggles. This board is for REAL PEOPLE and these programs aren't easy for most! Please feel free to talk about the hard parts and maybe someone else on this board will realize they aren’t alone! You will be AMAZED at what you can accomplish and how you can inspire others to do the same just by hopping on this board and saying you worked out and it was hard but you did your best!

Take the next couple of weeks to get your copy of your soulmate workout, whether it be Slim in 6, Turbo Fire, Brazilian Butt Lift, P90X,INSANITY or any other Beachbody routine, a yoga mat, some weights or bands if you NEED them, a heart rate monitor and then let's GET BUSY!

Please do not skip the heart rate monitor if you can help it. It will become indispensible. Make sure it will give you a reading at a glance, that it counts total calories burned at the end of your workout, and will indicate whether you are in your target heart rate zone. Very, very important to monitor your heart rate (I'll explain later). Consider Shakeology to assist you in fast-tracking your fat loss and quashing those annoying cravings for foods that will mess with your progress! It is a VERY healthy snack replacement and it tastes like dessert, I SWEAR.

Recommended Reading: Burn the Fat, Feed the Muscle, by Tony Venuto. Bring It, by Tony Horton. The first book will help you understand everything you need to know about what to eat and will dispell any myths about your fear of carbs or of eating ENOUGH. It will break it all down for you. The second book will enlighten you on the philosophy behind P90X, eating cleanly and just living your life right! Both books are awesome, whether you are doing P90X or not. Bring It also breaks down many of the exercises you see in the P90X program so that you can work on your form. Really awesome!

LADIES AND GENTLEMEN, HERE IS A NEWS FLASH: YOU HAVE TO EAT TO LOOSE WEIGHT AND KEEP IT OFF. We will talk much more about this, but for now, just keep in mind, you have to EMBRACE NUTRITION. As far as nutrition plans go, I really really really like the plan in the Insanity program. It is simple, it tastes really great and it will jump start your fat loss.

Notice I said "fat loss" and not "weight loss." There is a difference. Make it your mantra: "fat loss, fat loss, fat loss!"

HERE ARE SOME THINGS THAT MY COACH SHARED WITH ME THAT WORKED. PLEASE READ!!

It ain’t easy but it’s worth it!!!
Keep in mind the first week is SUPER rough! Expect to be VERY sore and VERY tired. Do not give up - your body will adapt very quickly and in no time you will start seeing results. You may want to do a few non-P90X workouts prior to starting just to get your body & mind ready. You have a couple of weeks if you start now! There are some really great easy yoga routines out there (not YogaX but beginner Yoga) that would help you limber up, would work on your balance and strengthen your core to get you ready. This is not a requirement, but if you feel you need a leg up, this is one suggestion. In fact, before most X routines, I do incorporate about 10 minutes of easy Yoga into my warm up just to ensure my body is primed to do a little XTRA!

You can’t manage what you don’t measure! This is so important!
You will flip out at the end of 90 days when you review your results if you document where you were when you started.

What we mean is:
1. Take your Measurements (and I don’t just mean your weight, okay?)
2. Take your before & after pictures (you may not think so now, but you will inspire yourself by doing this)
3. Take the fit test (seriously, please do this)

Track your progress: Write down everything: your reps, the amount of weight you lifted if applicable and your food intake. Utilize the TBB Worksheets to track your progress. It is an easy way to keep track of your entire program!

Worksheets

Nutrition:: Start now. CLEAR OUT THE JUNK!!! Here's some tough love: 80% of your results are obtained in your KITCHEN. You've got to get into those cupboards and the fridge, say a prayer and then throw out those chips and cookies and ice creams and cakes and white breads and white pastas and soda pops and sugary sport drinks and I could just go on and on and on... but I won't because YOU KNOW what I'm talking about.

SO... Eat breakfast every single morning. This is absolutely REQUIRED. Be prepared by getting a solid nutrition plan in place prior to starting your program. This is why I started the thread a week before the round actually starts. Plan your work and work your plan!

You can do this week to week or even plan out your entire month. It plays a key role in the success of ANY fitness program. If you want to see great results you need to spend some time getting comfortable with your nutrition. Over time you will learn new eating habits that you can carry with you for the rest of your life and then you won’t have to think about it so much.

Pre Workout: Ensure you have enough fuel to get the intensity during your workouts. Intensity is the key to the results you desire. You’ve got to BRING IT - GET EXTREME, BABY! So, a pre-workout meal an hour or so before your workout is very important. But make sure not to eat right before you workout. These routines are intense and you could end up losing it if you work out too soon after eating

Shakeology is one good way to fill up the tank before a good workout. You get your daily veggies AND 17 grams of protein, too! Added bonus: believe it or not, the Chocolate flavor tastes like chocolate ice cream when you blend it with ice. If you are like me and chocolate ice cream is your favorite food group, this alternative could be addicting!

I work out in the morning, so what I do is mix a shake, drink half and put the rest in the fridge for afterward! I give myself about 15 minutes before starting to work out and it works really well for me – it may or may not work for you.

If you work out first thing in the morning you might want to skip eating and take a pre-fuel 15 minutes prior to working out. By pre-fuel, I mean something healthy that will keep you going, not bloat you or nauseate you… Sometimes I go with a large apple and a piece of toast. Sometimes I go with a protein bar (be careful, some have a ton of sugar in them). Some folks on these boards put a little Results and Recovery powder in their water. Some use the Energy and Endurance Forumula. There are a lot of alternatives. But trying to work out with no fuel at all is not one of them!


Post Workout: One of the most important parts of any Xercise routine is a recovery drink. We cannot stress how important this is. By adding a recovery drink immediately after your workout you will significantly decrease the amount of soreness you will experience while recovering from your workouts. The P90X Recovery Drink is a very good product and I highly recommend it after extremely intense workouts like X and X2 and Insanity for SURE. Consider getting a recovery drink in of some kind after the workout and then EAT something within 30 - 45 minutes. Your body is totally primed to get the most out of your nutrition for the first 45 minutes or so after your workout and is burning calories like crazy. Trust us - you and your growing muscles need fuel for this Xtreme routine!

Support and Accountability: Please post your Accountability Daily right here. The message boards are a great way to meet others that are going through what you are going through and it helps stay accountable and motivated! We are all waiting to read about how you are doing and cheer you on!!! You never know who you might inspire, and that is just as important to me as getting inspiration myself!

I look forward to getting to know each and every one of you. If you have any questions please post them and they will be answered. Please do also respond to any posts you’d like – we will all benefit from what you have to say!


Now. For Inspiration's Sake, here are my latest results photos... from LAST WEEK! First, my before photo, then... a little treat... then after photos - a LOT has CHANGED! PLEASE NOTE - I am 47 years old. If I can do this, SO CAN YOU. emoticon

SO… HOW’S IT GOING, TEAM ENGAGE???

LET'S DO THIS!

Coach TracyK


DIG DEEP AND DREAM BIG, BECAUSE THIS IS WHERE IT ALL HAPPENS!

CoachTracyK
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Coach Tracy I love the start of your new thread..The utube video ROCKS!!! This is the place to post for accountability as you can see Tracy is no beginner to fitness.. GO TEAM ENGAGE!!!

Bill
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Thanks CoachB!
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Welcome Lori! Well, congratulations on deciding to get back into the game!!! I think that you will find MUCH support and motivation here! Do you know what I find to be the hardest part of middle age? Not actually needing to put forth more effort in the exercise and nutrition itself, but GETTING STARTED AND STAYING FOCUSED. I mean, when we are in our forties and fifties, priorities change - and so do hormones. THAT ugly combination can keep me on the sofa for HOURS! LOL emoticon

The good news is, a conditioned 50 year old can perform like someone in their 20's. This comes straight from the International Sports Sciences Association (ISSA) that certifies thousands of certified fitness trainers every year!

When I read how you (1) created your own hybrid, (2) have been using Beachbody programs since around 2005 and (3) you feel like you are getting back, what I'm seeing in your future is SUCCESS!

Keep up the good work, Lori! I look forward to getting to know you. And please feel free to send me a buddy request and post questions any time!

I just want to remind everyone that as Beachbody Coaches, we are not allowed to self-promote (refer you to our personal web pages, send you spam emails, etc), or to promote other businesses or products here. This message board, and the services I provide are FREE.

Stay tuned for more fitness and nutrition information!


AND IN THE SPIRIT OF HYBRIDS... DIG DEEP, GET EXTREME, BABY, AND BRING IT! emoticon

CoachTracyK
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Hey Coach Tracy! Stopping in to show my support! This thread looks incredible!! I love the video and all the pics you posted! Nothing better than having a leader who has been through it, and was successful! You clearly know your stuff! Can't wait!!

Mandi
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Coach TracyK: This is some place you have here. Lot's of useful information, tons of help and motivation. Landing on this thread is like striking gold.

If you have just stopped by, and gotten a gander at all the awesome info, and are still thinking about joining this team,STOP! Join in, get to work and hang on. Coach TracyK will take you to your limits, help you reach your goals, and keep you motivated and encouraged, all the way.

Now, stop thinking, start posting, and get to work with Coach TracyK!


Bring It!

Rob
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GOOD EVENING! AND WELCOME TO TEAM ENGAGE!

It's great to see so many of you so soon!!! Stay tuned tomorrow for some helpful ideas on how to address... wait for it....

!!!FOOOOOD!!!


I don't know about you, but food is my favorite subject, especially if we are talkin' about ice cream, which, in my opinion, should be its own food group.

But right now, it's time to log into WOWYGYM for a little INSANITY! Join me if you can...

CoachTracyK
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Hey Tracy - Just wanted to say Hi! I'm very impressed with your thread and looking forward to your next post. After doing my first 1/2 Marathon recently I'm sort of dragging and am encouraged by your enthusiasm. I need a push to get going again! Thanks for your support!!!
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WOW Tracy this looks like an awesome thread, full of information and everything anyone would need to succeed. And of course led by an awesome coach who has a pretty impressive transforamtion of her own (the new pics look great). If you're new, or even if you've been around, you can't go wrong here. Motivation, support, fired up coach and all the tools you need are right here, programs that work and good nutrition based on eating good foods to fuel your body. Great job Tracy, good luck to all who join here, you are in good hands.
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GOOD MORNING, TEAM ENGAGE! What a beautiful day this turned out to be on the Central Coast of Cali! I'm in "Recovery Week" of the Insanity Program, which isn't really what you'd think of as a day at the beach! Shaun-T really challenges me! I have never really had the kind of stamina and agility that Insanity requires, but let me just say... I'm gettin' it now! In fact, I've gotten quite the education in what your body is capable of when you ask it to perform!

What I've discovered is that, over time, if you ask your body to run faster, jump higher, worker harder or longer, it eventually will. The idea is that you have to push beyond what your MIND tells you that you can do. So when I'd get fatigued, and my mind said stop, I'd take it just a wee step further! When I did that repeatedly, my body said, "Okay, I guess this is our new work threshhold, so we better step it up!!!" My metabolism quickened, too, and the next thing you know, I'm dumping fat but requiring twice the amount of food!

If you are new to beachbody programs or exercise in general, then I would say this to you: be patient with yourself, and push yourself at the same time. You will be absolutely amazed, but it may take a leap of faith in the beginning. Just start! Pull the trigger! We will all be here to support you!

PamlaAnderson:
Hey Tracy - Just wanted to say Hi! I'm very impressed with your thread and looking forward to your next post. After doing my first 1/2 Marathon recently I'm sort of dragging and am encouraged by your enthusiasm. I need a push to get going again! Thanks for your support!!!


YAY PAM!!! I'm so glad you made it here!!! I must say, I've always been very impressed with YOU. What Pam did not mention here, is that she is now contemplating completing a mini-triathelon. This requires a race where you swim, cycle and run! PAM, you BLOW MY MIND, GIRL! Stick around. I think you will find a lot of helpful information on this board. I know that you've been struggling to find the time to fit everything in with your job and family life, too! But I've seen what you can do when you are determined, and I absolutely know that you can do this!

Later on today I will be posting some very useful information to help you prepare for next week where nutrition is concerned. A lot of folks really struggle with all of the detail that goes into Beachbody nutrition plans, so my goal is to take some of the ??? out of it! emoticon What I'm going to do is post some sample menus so that you can get an idea of how simple you can keep it, have a little variety if you'd like, and start to see some results with a little bit of effort. So stay tuned - more to come today!!!

DIG DEEP AND DREAM BIG!!! CHANGES ARE COMING!

CoachTracyK
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This is a great video!! So much great info for a newbie like me! emoticon

Although I am in week 4 of Insanity...so am I still a newbie?? just kidding, i needed this video, thanks coach tracey!
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GOOD EVENING, TEAM ENGAGE!!!

HI EMILY! WELCOME TO TEAM ENGAGE! You are so funny! Four weeks of Insanity officially qualifies you as An Ole Pro. emoticon I'm glad you found that video helpful. Your comment inspires me. I'm like the most shy person on Planet Earth. It took like a gazillion takes to just stop calling a dumbell a barbell. BAH hahahahahahaha

Okay, anywho... (sometimes I get a little carried away...)

The International Sports Science Association prescribes 5 rules of performance nutrition. As I have studied the nutrition plans of most Beachbody programs, what I’ve noticed is that they all appear to adhere to all of these rules, but for one. I will explain the one exception, but before I do, I’d like to just share these rules with you because THEY WORK. The science concerning these rules is well, beyond the scope this this discussion. But the information is out there, if you want to research it. Suffice it to say, you are not, if you are doing a Beachbody program, the poster child for who the government’s Recommended Daily Requirement for caloric intake was aiming at. You need food on a regular basis throughout the day. Consider yourself to be an athlete. Live as if, and then watch the transformation. You will not believe your eyes.

Rule One: Always eat 5 times per day. Reason? So that your blood sugar will be controlled (and thus your energy level), you will get protein in small amounts throughout the day to support growth and recovery, and (most importantly) body fat will not be stored, but instead mobilized as an energy source. It is permissible to regard two of these meals as “snacks,” provided they contain sufficient calories to get you to your next meal, and they are comprised of the appropriate ration of macronutrients (which we will discuss later).

Rule Two: (This is the rule for which some nutrition plans call for an exception. More on this later.) In planning each of your daily meals (or snacks), a caloric ratio of approximately 1 part fat, 2 parts protein and 3 parts carbohydrate is a good place to begin. However, this is merely an estimate for average people. Depending on your routine, you may need more or less carbs for energy. More for endurance activities such as cycling, running, swimming, plyometrics and similar sports, for example. Since we are on the subject of macronutrients, please understand that fat is essential to manufacture many important hormones in your body, so please do not eliminate all fat from your diet. Just ensure that saturated fat from animal sources is kept low and that unsaturated fats predominate where fat is concerned. Gravitate toward low glycemic index carbs, which are converted to blood sugar slowly so that you can control your insulin levels.

Rule Three: When you sit down to eat, ask yourself, “What am I going to be doing for the next three hours of my life?” Then adjust your carbs up or down depending upon the anticipated energy output. For pre-workout carbs, ISSA recommends that you gravitate toward low glycemic, complex carbs. I've done this. I'm sold. ;) If you don't know what I mean, PLEASE POST THAT QUESTION so that it's isolated and more people benefit from the responses as a result. K?

Rule Four: You cannot lose fat quickly and efficiently unless you are in a negative calorie balance. (This of course means, over time, you will need to gain a better understanding of how much you burn during the day, including workout burn, and how much you take in during the day, requiring tracking your calories. Yeah, I know… My advice??? Suck it up. You’ll be glad you did.) Ensuring a SLIGHT caloric deficit will (1) readjust your basal metabolic rate upward, making it easier to keep fat off; and (2) support recovery and lean tissue building.

Rule Five: It is important to supplement your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health, muscle-building and fat-loss goals. Soil depletion, toxins in the food chain, over-processing, overcooking, free-radical formation in the body and a host of other (sometimes medically related) factors can all interact to make food less than totally nutritious. High-stress training, such as P90X, X2, Insanity, Asylum, etc., required a higher intake of many nutrients without a commensurable increase in caloric needs.

Furthermore, however much I’d love for you to eat solid, nutritious food five times a day at LEAST, we can’t always do that, can we? This last rule is not a plug, for Beachbody supps, although I’d love if you’d try them out. This is the reality of performance nutrition. You have entered a completely different plain of physical experience by taking on this program you’ve started. You may not think so right now, but… you need more fuel than you are probably used to – and the right kind of fuel.

Now, as I said, there are some exceptions to Rule Two, which is 1 part fat, 2 parts protein, and 3 parts carbs. When you do your own research, what you will find is that this works very well for an athlete. A high carb diet is necessary to fuel a very active body. Carbohydrates are where our bodies get energy for the most part.

However, many of the people that choose Beachbody programs in the beginning want to lose weight rapidly, and some, although not all, have a significant weight loss goal. If this describes YOU, many Beachbody programs prescribe an “inception period” in which carb intake is much lower. For example, P90X’s inception phase prescribes a 50% protein, 30% carb, 20% fat ratio. And this is fine for short periods. It will kick start your fat loss in the beginning.

As you gain endurance and strength, you will want to increase the intensity of your workouts. You will find over time that this lack of carbs will be a hindrance. What you also need to know is that prolonged periods of eating this way could result in the loss of muscle as your body searches for other sources of energy. It could result in a acidity level in the body that hinders the ability of your digestive organs to function properly. Essentially, after a time, your body will feed on itself. Ick. So just be careful. And do some reading to satisfy your questions and curiosity. Please.

That may be why Phase II of the P90X plan prescribes an increase in carbs. Trust me. You WILL need them. Don’t fear them. An increase in carb calories, when you’ve been working hard for so long, will turbo charge your metabolism and your workout intensity. Just try it.

Next week I will get into calculating how many calories you actually need every day. For today, just understand that WOMEN should NEVER eat less than 1200 calories per day. MEN should NEVER eat less than 1800 calories per day. The only exception to this rule that I’m comfortable with is if your doctor says less is okay. I cannot imagine your doctor saying that if you are engaged in one of these programs. Seriously.

As promised, here is a proposed menu for WOMEN at 1400 calories, using a 50/30/20 macronutrient combination for burning fat short-term that I use myself. It may not be for every woman, so consult a physician or a nutritional expert if you aren't sure. This is an extremely low carb diet.

PLEASE NOTE: 1400 CALORIES IS NOT SUFFICIENT FOR A MAN. If you are a man reading this and you want to tell me you've been eating less than this and you are fine, okay. I simply do not agree, and you will never convince me! Don't try! (I will post proposed menu for men soon as well.)

What I’d love both the women and the men here to pay close attention to is the food items themselves. If you precook this stuff, like on Sunday, then all you have to do is package it up in baggies or containers and grab them to reheat during the week. Super easy.

You should only do this low carb stuff for a couple of weeks (1 to 6 weeks, max, and only if you have a significant amount of fat to lose, otherwise, just skip to the next phase of your nutrition plan for a more balanced diet). For one thing, these workouts are going to chew the carbs. Secondly, it's just not healthy to maintain a low-carb diet for a long time. It's hard on your organs. emoticon

DO NOT EVER SKIP BREAKFAST. You will be amazed how satisfying oatmeal is and what it does for your workouts. In fact, to increase carbs, which would be fine, use Steal Cut Oatmeal instead of instant rolled oats. It's less processed and packed with nutrients. It takes longer to prepare, so I just prepare a weeks' worth on Sunday, throw it in a container in the fridge and eat it all week long.

Total Daily Intake for this Menu: 1467 Calories, 168.6 g Protein (45%) 114.5 g Carbs (31%), 41g Fat (24% if you supplement with Omega 3, which you NEED). Shakeology is also a great supplement to this menu. It doesn't add many calories but it is jam packed with potent nutrients that will help regulate your digestive tract and it definitely helps me to keep my energy going all day.

Breakfast
Quaker Rolled Oats - 2/3 cup 200calories, 10 g P, 36 g C, 4 g. F
Whey protein powder - 2 scoops 180 calories, 35 g P, 4 g C, 3 F
Grapefruit - 1/2 large 46 calories, 0.6 g p, 11.9 g C, 0.1 g F

Morning Snack (yep, like eating breakfast twice, once without the fruit)
Quaker Rolled Oats - 2/3 cup 200calories, 10 g P, 36 g C, 4 g. F
Egg whites from a carton - (one cup, uncooked) microwaved. 68 calories, 14 g P, 1.8 g C, 0.0 F

Lunch
Chicken Breast - 4 OZ 196 calories, 35.1 g P, 0.0 C, 5.1 g F
Green Veggie (spinach, green beans, broccoli or dark green salad) - 6 OZ 50 calories, 2 g P, 12 g C, 0.0 g F

IT WOULD NOT HURT YOU TO ADD A YAM OR SOME BROWN RICE HERE, AND IT WOULD HELP TO CARRY YOU THROUGH THE AFTERNOON. A SMALL YAM OR 1/2 CUP OF BROWN RICE WOULD BE FINE. TRY IT. DON'T FEAR THE CARBS! emoticon

Afternoon Snack
Fish - 4 OZ 170 calories 26 g P, 0.0 g C, 6.6 g F
Green Veggie- 10 spears 40 calories, 4 g P, 6 g C, 0.0 g F

Dinner
Chicken Breast - 4 OZ 196 calories, 35.1 g P, 0.0 C, 5.1 g F
Green veggie- 1 cup 42 calories, 5.4 g P, 6.8 g C, 0.4 g F

Supplement with Omega 3 fish oil, either liquid or caplets.

YOU NEED THE FAT.
Ladies and gentlemen, please do not be afraid to eat. Notice here, all the heavy carbs are packed into the front of the day when you are burning the calories, and they are limited to fibrous carbs in the afternoon, so you aren't sleeping on anything heavy at night. Check how you feel! I'd love to hear how you like eating this way. It's different but I love it.

Okay! I think that's enough to "chew on" for now, so I'm headed to WOWY SuperGym for a little Insanity! Join me if you can...

GET READY, 'CAUSE IT'S COMIN'

CoachTracyK
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Just though I'd stop and say hello! Keep up the hard work everyone!

Currently on my 9th week of P90X and loving it!

Cheers,
BW
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Hey BW! Congrats on finishing the FIRST TWO PHASES OF P9OX! Way to bring it!!!

Come on back and see us, ya he-ah?! LOVE IT!

CoachTracyK
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