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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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First round of P90X - here we go!
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Hi everyone,

I'm new to P90X and can't wait to get through the program! A little about myself:

25 year old male, 5'11", 195lbs, probably around 15-16% body fat, live in Brooklyn Heights (just moved from Upper East Side). Work in downtown Manhattan. I'm not new to fitness - I've worked out on and off since I was in high school. I've always been in pretty good shape but usually never in jaw dropping condition.

Space is extremely limited in NYC so I never had room to do the program in my apartment, and didn't want to do it in a gym in front of a million people. In my new building, there is a fitness center in the basement where I can bring down my laptop and play the videos, and my room is large enough to do plyometrics/yoga, so I finally have a set up in which I can do P90X comfortably.


I'm actually on day four of the program and just took some pictures with my phone. They will have to suffice for "before" photos. I will get better at the photo taking and will choose a better location and better camera eventually.

I plan to post daily in this forum with pictures, my diet/supplementation for the day, my workout, and general comments. And here's some general commentary right now:


The workouts have been great so far. Very tough but I'm getting through them. I'm definitely sore, especially in my abs and hip flexors. I think that my old workout routine did not focus enough on core strength, so those areas will probably be the most sore for the first portion of the program.

In general I'm a pretty healthy eater and fortunately am a pretty good cook. That said, I do love food and eat a lot out of boredom. I need to plow through the feelings of boredom and mild hunger.

My biggest fear for this program, honestly, is the exclusion of alcohol that this program calls for. I like drinking, love beer, and I'm not sure how I'm going to stay social with my friends or ever pick up a girl if I'm not drinking ever. Already this weekend I've done nothing but stay at home, and I'm not really sure how to entertain myself. I am playing some piano so maybe I'll just get great at that hah.

I have very few people that I would call true friends here. Most of the people I hang out were in my fraternity and all socializing revolves around drinking and smoking. Not sure how to build deeper friendships with any of them without partying...

Not drinking for 90 days will be the toughest part of the program in my opinion, but I need to just focus on the end goal and hopefully by posting daily in the forum, I will be held accountable and get the support needed to keep pushing through. Feel free to comment/ask questions!
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RE: First round of P90X - here we go!
9/9/12 7:26 AM as a reply to REmogul.
Hi Fellow NYer! emoticon I am from NY and my family still lives there. My twin sister lives in Brooklyn and the rest on LI. I miss it! Got back in June for a visit- Go Yankees!!

P90X is a great program. It was my first and spurned me on to do more and more. Like yourself I had been active most of my life but not seeing the results I want. I know NY is a tough place to meet people and a lot of it is going out to bars etc. I applaud you for taking this seriously and dedicating yourself for 90 days and beyond. This community is great. Do you have and friend who might want to do it with you? Asked them? They may surprise you and its great to have an accountability partner- especially locally.

One of the best things is to have a supportive group! I moderate a specific message board for motivation and support. Here is the link: http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/179939547 Great group! So much fun! emoticon I would love for you to join us! I also have a FB group!

Happy to help with any questions!

Cheers!

Christina
P90X Certified Trainer
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RE: First round of P90X - here we go!
9/9/12 6:35 PM as a reply to REmogul.
Day 5:

Since starting the program I've had trouble falling asleep. It's taken me over an hour to fall asleep for the past few nights which very atypical for me. Maybe I just have more energy and it's tougher to fall asleep...

Ate pretty well today:

Breakfast - 3 egg omelette with mushrooms and feta cheese. Sauteed the mushrooms with about 1tbsp of butter. Going to look at how they make it in the nutrition guide. I also had half of a small container of blueberries.

Had a grande coffee from Starbucks with whole milk and one packet of brown sugar. One thing I am debating is whether to cut out all caffeine from my diet. Right now I'm having a morning and afternoon coffee, and often times a diet soda as well. Total caffeine intake is probably 300-450mg per day. I've heard coffee actually assists with weight loss, but I also know Tony Horton advocates cutting it out from your diet. I think for now I'm going to compromise and try to just have one morning coffee per day.

Lunch - Roast beef mozzarella wrap with a whole wheat tortilla and a tall coffee from Starbucks. I also had a vitamin water zero.

Dinner - Made a turkey chili with white rice. Had a couple of bowls but do not feel stuffed.


Overall I feel pretty sapped of energy. I'm not really eating an ultra low-carb diet so I think i'm just exhausted from the workouts. May eat a couple more pieces of fruit throughout the day and see if that helps.

No alcohol again today. 5th day without drinking (or smoking pot, haha). Overall feel a little foggy and slightly irritable, but I'm sure that will improve overtime.

Workout:

Legs/back and ab ripper. Got through the workout and did pretty well. Can't come close on the # of pullups but I'm using the chair and working hard. My hands are actually slipping on the bars because they are so sweaty, which is part of the problem. I need to bring a towel and towel off my hands to make sure they are dry before doing pullups. I can only do about half the reps in the ab ripper x. My abs were already sore from doing ab ripper x two days ago and the yoga ab workout yesterday. This makes three days in a row that I'm doing abs, which is probably too much in my opinion.

Pictures:

I've decided to post weekly pictures instead of daily as it's too much of a pain and the difference will be barely noticeable, if at all.

Products:

Going to order the pushup stands and a heart rate monitor (probably not the beachbody one as it has bad reviews). Also going to order the post workout drink, some whey protein powder, and some protein bars for afternoon snacks.

Going to keep pushing through it!!
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RE: First round of P90X - here we go!
9/9/12 6:52 PM as a reply to REmogul.
Aren't you following the Nutrition guide? 90% of your success will depend on how well you follow it.
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RE: First round of P90X - here we go!
9/10/12 11:51 AM as a reply to REmogul.
Fantastic!!! Welcome to the P90x family!!! I know exactly what you mean about have trouble sleeping!! You are totally shocking your body, changing living patterns and eating habits....so this is very common!!!

As one of the posters stated, knowing nutrition and how it works is of vital importance. Further, knowing what you daily caloric intake should be will help out leaps and bounds. Knowing nutrition is u80% of the game!!

So you are aware, I moderate a message board thread is a great group of people who are currently using P90X. The group is very supportive, motivated and knowledgeable. I am a very active and hands on coach. I monitor that thread daily and any questions that are asked on that thread are answered quickly and by a lot of people! (Unlike posting questions on the general message board thread where you take a chance of waiting for someone to answer them!).

Studies show that those who engage in a support group have a better success rate than those that do not.

Support and Accountability!!!

Stop by check us out and if you like what you see, feel free to start posting away.

I look forward to talking to you more on the thread!



Coach Frank
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RE: First round of P90X - here we go!
9/10/12 6:48 PM as a reply to REmogul.
Day 6:

Again, trouble falling asleep. I think this may actually have to do with not smoking more than the program itself.

Breakfast:

3-egg mushroom omelette again with feta cheese, cooked with 1tbsp of butter. In the nutrition guide it says to use a cooking spray so I will purchase one and use that from now on. I'm also going to use egg whites instead of whole eggs, or maybe do one whole egg and the rest egg whites. This should make my breakfasts a little healthier! Had half a small box of blueberries again.

Grande coffee from starbucks again. 1 packet sugar in the raw and 2oz whole milk. I'm going to switch to a sweetener and use skim milk, and see if it works for me. I didn't have an afternoon coffee which was good. I did have 12oz of diet soda, however. Definitely looking to cut that out of my diet shortly.

Lunch:

Turkey health cobb from Just Salads. It's a very well balanced meal consisting of about 3oz lean turkey, one hard-boiled egg white, 1/4 of an avocado, a half cup of grape tomatoes, about 1-2oz of swiss cheese, and romaine lettuce. I chose a 50 calorie herb dijon for the dressing. They do include a little piece of freshly baked rosemary bread that's probably about 80 calories. I may ask them to leave that out in the future.

Afternoon snack:

one banana, one apple, and 2tbsp almond butter. I know, i probably should have just eaten one piece of fruit, but oh well.

Dinner:

Warmed up turkey chili again. I have one more dinner's worth in the fridge that I will eat tomorrow night.

Late night snack:

25 pistachios

Workout:

Did KenpoX today. Honestly I thought it was not that challenging. I was definitely sweating, but I could perform all the moves and kept up with them the whole time. I will focus on perfect form and more intensity in the future videos. Did this one in my room, which is great. It's nice to workout without a shirt - there's one less sweaty garment to smell up your room and one less piece of clothing that you have to wash/dry. Gotta love it!


Commentary:

Looking forward to receiving my push-up stands, recovery drink, protein bars, and whey protein powder. I'm going to start eating the protein bars around 3PM as my afternoon snack, and will mix a scoop of whey protein in with water at night for my late night cravings. This will also increase the % protein intake in my diet, which I think is lacking a bit right now.

Just looked at the StretchX video and I can't believe it's an hour long! I may skip this unless I'm feeling bored or motivated. Looking forward to a day off, as I've been bringing it the last six days consistently!
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RE: First round of P90X - here we go!
9/11/12 8:36 PM as a reply to REmogul.
Day 7:

Went to sleep at midnight. Again, took me a while to fall asleep. Perhaps a bit fast than the previous few nights. Didn't get out of bed until 11 or so, hah. Need to get up earlier and get to work!

Diet:

Meh day overall, but I factored in a cheat meal at the end of the week so I'm fine with it.

Breakfast:

Same mushroom/feta omelette and blueberries. Grande Starbucks coffee, this time with splenda and skim milk. Don't like it as much as with real sugar and whole milk, but I'll get used to it!

Lunch: Same turkey salad from Just Salads.

Afternoon snack: Small apple and the last two TBSP of my almond butter. I will be substituting the p90x protein bars once they arrive. In the meantime I will probably have a piece of fruit as an afternoon snack.

Had a tall coffee from Starbucks, willpower failed. Had a great time reading on a bench and sipping my coffee though, I must admit. At least I had no diet soda today.

Dinner: The rest of the turkey chili

After dinner:

Had a date with a girl and decided this is a good time to have my one cheat meal for the week. We split a bottle of Reisling on a park bench overlooking Manhattan. I also got a small peach tart and caramel chocolate tart. The caramel chocolate tart was unnecessary and made me look gluttonous. I should have just went with the peach tart, which paired much better with the wine anyway. After the girl left, I didn't want the chocolate tart to go to waste so I downed it while walking back from my apartment. The thing was $7.50 damn it.

I also just ate 4oz of lowfat cottage cheese for some reason. I'm going to bed now and starting fresh in the morning. Looking forward to another few days of hard workouts and ultra-clean eating!

Workout:

Decided to do the stretching workout. It was nice and surprisingly went faster than I thought it would.

Commentary:

My whey protein came in the mail today, woo hoo. Going to have a nightly protein shake with water at around 10 or 11.

My brother's bachelor party (which i'm planning) is this Friday and Saturday. Before I started the program, I set aside two events where I would eat/drink freely. One is this bachelor party and the other is my brother's wedding. I'm not going to guilt myself on either of these days. I plan to have a great Wed Thu Fri, get drunk on Friday night, workout Saturday, get drunk again on Saturday, then resume normal p90x diet habits indefinitely. I'll take some pictures on Friday. There will definitely be a noticeable improvement.
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RE: First round of P90X - here we go!
9/12/12 9:42 PM as a reply to REmogul.
Day 8:

Diet:

BReakfast: Feta omelette (ran out of mushrooms). Last of the blueberries. Still using butter. WIll definitely be getting cooking spray in the near future. Medium coffee with splenda and skim milk.

Lunch: Same turkey salad from Just Salads.

Afternoon snack: an orange and a banana, protein shake with water. Second medium coffee with one packet of sugar and skim milk.

Dinner: Ate at my friend's place who cooked dinner. Whole wheat spaghetti with turkey marinara sauce and mushrooms.

Went to a friend's concert tonight and had two Brooklyn Lagers. The second one was definitely unnecessary and I'm a little pissed at myself for ordering it. Oh wel.

Workout:

Worked hard today on chest/back and did the ab ripper x. Noticed a slight improvement on the ab ripper x, but actually a decrease in reps on the pullups and a slight decrease on the pushups. I'm not concerned, though, as this is normal when you start working out hard. Often times you get weaker for a week or two then get stronger.

Commentary:

I definitely look better than I did a week ago. Plan to eat healthy and workout hard the next two days and have some fun at my brother's bachelor party on Friday night! I will post some pictures after my Friday workout. Hopefully there will be a noticeable change!!!
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RE: First round of P90X - here we go!
9/14/12 9:46 AM as a reply to REmogul.
Day 9:

Diet:

Breakfast - graprefruit with 4oz cottage cheese. Grande coffee, skim milk and splenda

Lunch - Had lunch with my brother as I had to discuss bachelor party plans. Tried to keep it healthy - ordered a half roasted chicken, pulled most of the skin off, and it came with a light salad with very little dressing and some oily potatoes, which i ate. Not perfect, but could be worse.

Afternoon snack - banana and an orange, tall coffee form starbucks, skim milk and 1 packet brown sugar.

Dinner - chickpea and red quinoa salad. I minced red and green peppers, red onion, put a little feta cheese in, and about 1tbsp of extra virgin olive oil. Salt + pepper. It was really good. I only ate about half so I'd say it was only about 500-600 calories. Eating the other half for lunch tomorrow.

After dinner - drank two bud lights and a bass ale. Not great that I'm drinking a couple beers now - really need to quit this behavior. I do like going out though, sigh.

Workout:

Killed plyometrics. Kept up with everyone pretty much rep for rep, even the double time jumps. The only thing I didn't do was the double time rockstar jumps, but I found a better way to do them. I was trying to strum downward which was very awkward. THey work better if you strum up.

Overall a good day, minus the beer. Pictures to come tomorrow!
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RE: First round of P90X - here we go!
9/16/12 1:43 PM as a reply to REmogul.
Day 10:

I'll just start this off with some pictures.



I'm obviously pretty happy with the results in just a week. Looking forward to keeping it up!

Diet:

Kept it clean the whole day, and then, as mentioned, I had my brother's bachelor party (night 1 of 2). This is where things fell apart.

I arrived at about 8:30 and immediately started drinking prosecco, whiskey, and smoking pot. We had an unhealthy, albeit very delicious homecooked dinner of fresh pasta with pesto sauce and mushroom sauce, some salad, and some dessert (those sticks with the chocolate filling in them). Could be worse, but it was pretty decadent. We continued to drink and smoke, and all of a sudden i got to the point where i was feeling extremely sick. My body just outright rejected the alcohol, and I was completely incoherent for 1-2 hours and needed help getting home and into my apartment. I felt absolutely terrible. I really never want to get like that again. The whole experience just further reinforced how much greater living a healthy, sober lifestyle is. I told myself at the beginning of the program I wouldn't get down on myself for going crazy at the bachelor party and wedding, so I'm not going to. I'm going to dust myself off and keep continuing the program as best I can.
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RE: First round of P90X - here we go!
9/16/12 1:50 PM as a reply to REmogul.
Day 11:

Due to getting absolutely wasted the night before, both my diet and exercise plan fell into disarray. That, and it being night two of my brother's bachelor party.

Diet:

Breakfast: bagel with cream cheese

Lunch: two large pieces of pizza and an orange soda

Drinks: Two coconut waters, a 32oz gatorade, p90x recovery drink, bunch of water

Dinner: bread with butter, octopus, ribeye steak with some sort of potato cheese tart, arugala salad, flan, molten chocolate cake with ice cream, espresso, glass of white wine.

After dinner we went to Biergarten at the Standard Hotel. I didn't even want to drink but ended up drinking a couple beers. After that, we went to a club and I had a couple more beers. At this point it was 4:00 in the morning and I was pretty hungry again so I got a chicken wrap with cheese in a spinach tortilla.

Workout:

There wasn't one...there was no way I could do a workout in my state. I was trying not to get sick again all day and felt extremely dizzy. Tomorrow I will resume with the Yoga workout and get completely back on track.
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RE: First round of P90X - here we go!
9/16/12 9:35 PM as a reply to REmogul.
Day 12:


Finally recovered from my 1.5 days of going crazy...

Woke up at 3:00pm after a long sleep, vowing to get back to the program.

Breakfast/Lunch:

P90x bar, as I had no food left in my apartment. Grande starbucks coffee.

Dinner:

P90X Recovery drink

Made a nice dinner of leftover red quinoa, brussels sprouts (just boiled, no oil or anything), and some grilled salmon. I made a glaze out of lime juice, a little bit of canola oil, soy sauce, and honey. I drizzled that on the salmon as I was grilling. Also seasoned with sea salt and pepper. Made enough for two days so I'll be having hte same exact dinner tomorrow night, which I don't mind at all!

After dinner:

Went on a second date with a girl and had a glass of red wine and a beer. Not ideal but kept it in check.

Just had a scoop of whey protein powder mixed with water.

Workout:

Crushed Yoga. Did everything to the best of my ability. Fell a little short on the ab workout but almost got through it all rep for rep with everyone. Cannot do a few of the poses fully, particularly half moon and crow, but I felt a marked improvement over last week. The 90 minutes actually flew by today.

Commentary:

Overall, a solid day of clean eating and working out, minus the beer. Don't really want to drink at all this week and doubt that I will after what happened to me this weekend. Want to put in 5 good days of hard work at my job, good diet, and good workouts. Looking forward to it!
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RE: First round of P90X - here we go!
9/16/12 8:10 PM as a reply to REmogul.
Good for you! That first step is the hardest. How are you're legs feeling?
Keep it up my brother,
Mark McCluskey
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RE: First round of P90X - here we go!
9/16/12 9:13 PM as a reply to MarkMcCluskey.
Thanks for the support!

My whole body is a little sore to be honest, but overall I'm feeling great - less fat, better posture, less tension in my back and neck, and a little more confidence.

I agree - I think the first week is probably the hardest. I think I wont be just "doing" the workouts eventually but destroying them and making the excercises harder when i can. Look forward to turning some heads!
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RE: First round of P90X - here we go!
9/17/12 1:18 PM as a reply to REmogul.
REmogul:
Thanks for the support!

My whole body is a little sore to be honest, but overall I'm feeling great - less fat, better posture, less tension in my back and neck, and a little more confidence.

I agree - I think the first week is probably the hardest. I think I wont be just "doing" the workouts eventually but destroying them and making the excercises harder when i can. Look forward to turning some heads!


Yes you will! emoticon
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RE: First round of P90X - here we go!
9/17/12 6:40 PM as a reply to REmogul.
Day 13:

Diet:

Breakfast - finally bought cooking spray (Pam butter flavored) and used that to sautee some mushrooms and onions. They burned just a little bit so I may add a bit of water to soften them up and prevent them from charring. Instead of using three eggs, I used one real egg and about 4 egg whites worth of All Whites. This will lower the fat and cholesterol significantly. I also ditched the cheese as it's a bit unnecessary I think. Some people think egg whites are really bland but i love them. I could eat hard boiled egg whites all day.

Between ditching the butter I was using and ditching the cheese, I'm probably saving 120-150 calories of fat (much of it saturated), while still enjoying the meal 80% as much. I can definitely live with that.

Had some strawberries and 12oz water for a good start to the day. I also had a Macintosh apple. They are now in season and NY has some of the best apples on the planet. I bought a whole bunch of them and will probably be eating one every day, with a smile.


I took my multivitamin and b-complex vitamins from work and brought them home. I wasn't taking them consistently there so I brought them home and I'm going to have both of these as well as a vitamin c every morning with breakfast.

Had 12oz coffee with milk and sugar. Really want to cut back the coffee to one a day, and eventually just a small coffee per day. It's not so much for physical health reasons, it's more for my peace of mind, and peace of wallet.

Lunch - Just salads turkey health cobb and a tall coffee with skim milk and no sugar. Once I get sick of the health cobb, I already have another go to, which is the steak and arugula salad. Once I get sick of that I'll probably go to chipotle and order a burrito bowl with black beans, brown rice, chicken, salsas, cheese and lettuce. Overall that is a pretty nutritious meal.

Snack - p90x bar, recovery drink (after workout)

Dinner - same salmon filet, brussels sprouts, and red quinoa. Amazingly, I wasn't hungry enough to finish the plate! This almost never happens to me. I listened to my body and didn't force it down. I also drank a lot of water before sitting down to eat so that's probably what did it in part. I'm hoping the other reason I didn't finish is that I no longer require as many calories as I've lost a little bit of weight.

After dinner - going to have a protein shake with water and another Macintosh apple.

That concludes a day of perfectly healthy eating. Good job, Dan.


Workout:

I was feeling really drained after work (still recovering from the weekend), but I put on a couple motivational youtube videos and also a couple p90x success stories and that got me going enough to go downstairs to the fitness room in my building. Now if i can only get that motivated to do my two weeks worth of laundry tonight!

Overall did well - pumped out more reps on the pull-ups which is encouraging. My body is definitely getting more efficient. Kept up with everyone the whole time. I may add a little more weight for a couple of exercises to really push myself. Again, I could only do about half the reps in the ab ripper x, but I'm pumping out a few more than last week so I'm slowly improving. I'm also feeling my abs getting isolated more with each exercise which is a good sign as the muscles are actually developing and I can feel them enough to flex the right ones.

Commentary:

Looking forward a rock solid Tuesday Wednesday Thursday and Friday in all aspects of life. I'll probably have some sort of treat meal on Friday or Saturday, with a couple drinks. I'll try to keep it healthy - maybe have a couple glasses of red wine or something.
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RE: First round of P90X - here we go!
9/18/12 3:07 PM as a reply to REmogul.
Great! Your food looks good! Try not too undo all your hard work this weekend emoticon
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RE: First round of P90X - here we go!
9/18/12 7:46 PM as a reply to CoachCBove.
CoachCBove:
Great! Your food looks good! Try not too undo all your hard work this weekend emoticon


Thanks! I will try!
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RE: First round of P90X - here we go!
9/18/12 7:53 PM as a reply to REmogul.
Day 14:

Diet:

Breakfast - same mushroom/onion egg white omelette with strawberries and a Macintosh apple. Took my multivitamin, vitamin c, and b complex. Small coffee with skim milk and splenda.

Lunch - Had no time to get my normal salad as I was running around all day. Got a chicken panini with lentil soup. Moderately healthy - the bread tasted buttery and there was a lot of cheese on the panini, but other than that it seemed pretty healthy.

Snack - p90x bar, apple, coconut water (70 cal, lots of electrolytes)

Dinner - Worked until 8:00 and it's pouring rain outside so I couldn't grill the chicken I was intending to make tonight. Instead I went to chipotle and got a burrito bowl with chicken, brown rice, peppers and onions, mild and hot salsa, cheese, lettuce, and black beans. I'd guess it's about 800 calories, and fairly nutritious, though I think they subtly put oil in just about every ingredient they have.

After dinner - apple, recovery drink.

I know, I ate three apples today. I should have probably had 1-2. They are small, though - probably about 60 calories each.

Workout:

Realllly was not in the mood to do the workout today. After a 12 hour day and it pouring rain outside, all i wanted to do was lay in bed and watch TV. However, I would feel like a piece of **** if this blog just faded away, especially since a friend of mine is following it. Because of that, I'm almost never going to miss a day of the program unless something extreme happens.

Commentary:

I feel a bit fat today lol. Just going to focus on my end goal. Didn't eat perfect today but I think i hit my target calories, or maybe exceed by 300 or so. Not the end of the world. I kept it high protein all day as well. Tomorrow I'm looking forward to having a salad for lunch, and making grilled teriyaki chicken with arugula salad and boiled green beans.

Definitely plan to do StretchX tomorrow. Going to bed in about 20 min and going to get a good night's sleep!
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RE: First round of P90X - here we go!
9/20/12 4:12 PM as a reply to REmogul.
Day 15:

Diet:

Breakfast - fruit salad, 12oz coffee

Lunch - The legendary Korilla BBQ food truck near my office. It was delicious, though not on the diet. Had some smoked ribeye steak, white rice, kimchi, veggies, and sweet/hot sauce. Not terrible for you but not great either.

Afternoon snack - p90x bar, coffee.

Dinner - 1.5 grilled teriyaki chicken breasts, boiled green beans, and an arugula salad with grape tomatoes, goat cheese, mushrooms, and red onion. Used a low calorie salad dressing. Coffee.

Workout:

Was just too wiped out to do StretchX.

Commentary:

Had three coffees today...ridiculous. Feel completely exhausted.
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