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My Power 90 Journey
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My Power 90 Journey
11/12/12 2:10 PM
I'm 36 years old, married with two young children. I'm 5'11" tall and weigh 265lbs. I decided I needed to radically change whatever I was doing lifestyle wise in August when I saw the scale hit 290lbs. I was out of excuses and had admitted failure. Bending over to pick up after our dog was embarrassing. I put on a lot of weight over the last 10 years after some upper back problems took a few years to resolve. I used to walk 5 miles 3x a week in my early twenties, and lift weights religiously. I weighed about 215lbs back then and set this as my initial goal in August.

In mid August I stopped eating processed carbohydrates. No breads, pastas, liquid calories of any kind, rice, flour, potatoes etc. The hardest part of that was not drinking coffee anymore. I used to drown my coffee in half & half and 18 packets of sugar for a large 20oz cup {it makes me cringe thinking about it now}. I also started drinking a lot of gatorade throughout the day which led to me drinking it non-stop even in place of water. I reasoned to myself that at 14carbs per serving it wasn't that bad compared to juices/soda. Also I've had Type 1 diabetes since I was a child. In the last couple of years because of the weight gain and poor diet I was using an exorbitant amount of insulin every day. Insulin lowers blood sugar, but it also promotes fat storage. It's a vicious cycle if you're inactive and eating a lot of carbohydrates.

Since mid-August I've been eating a diet devoid of carbs except for starchy green veggies. A lot of fat and protein, but no more processed and empty carbs. No more sugary coffee. I drink water all day long now. I've cut my daily insulin requirement in half!

I was down 25lbs on October the 8th. I've stalled out over the last 10 days,and wonder if coffee is contributing to it. After staying away from coffee for more than a month I've added it back. Instead of sugar and half&half I now use Splenda & light cream. I couldn't stand Splenda before, but now 4 packets to a 20oz cup hits the spot. I may need to cut this out too I fear. Perhaps switching from light cream to almond milk could help.

I wanted to wait until I dropped down to 250lbs to start Power 90, but between the stall and a sense of urgency I've already had my first two workouts this week. My day 0 pictures have been taken I am really looking forward to comparing to my Day 30/60/90 pictures and getting fit enough to take on the P90x challenge.

Any thoughts on the merits of doing 2x workouts per day? For example doing either sculpt or cardio in the morning, and then doing another round of cardio every evening in order to burn off more fat & calories?
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RE: Starting my Power 90 journey
10/21/12 5:19 AM as a reply to HT76.
Day 5 is in the books. I worked through the soreness of the first couple of days and now feel good and my energy levels are through the roof!

I've been making a real effort to workout in the mornings which I've never done before. When I used to lift weights I did so only in the evenings. The addition of morning workouts are definitely having a positive benefit on my energy throughout the day.

For recovery afterwards I've been making a shake of 10-12oz almond milk and a scoop and a half of chocolate whey protein. It really hits the spot too.

One more cardio day tomorrow and then I get a rest day.
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RE: Starting my Power 90 journey
10/21/12 5:42 AM as a reply to HT76.
welcome and congrats on your accomplishment and your commitment. i am 39 and i just started the p90 program im on day 9. i have been thru this before and have regained all the weight that i lost. its been my expeirience that when i jumped into things that were to hard, i failed{p90x}. when i tried to rush the process by working out to much i failed, and its a unessasary way to get injured, which i have also done. i do however jog after my workout a little every other day, or ride my bike which is great too and less impact. i am waiting for a free standing heavy bag cause punching and kicking is extemly cardio intensive for me. i have lost a few lbs in my first week and am excited to get throught it but im not rushing it either i didnt gain the weight i 90 days so i dont expect to lose it all in 90 days. i plan on doing multiple 90 day programs masters next then the x, slowly but surely. but this is just my own experience and you should do what you feel comfortable doing of course and always look for more advice on these boards, which is exactly what i am doing as well.
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RE: Starting my Power 90 journey
10/21/12 8:37 PM as a reply to erockplan9.
erockplan9:
i plan on doing multiple 90 day programs masters next then the x, slowly but surely. but this is just my own experience and you should do what you feel comfortable doing of course and always look for more advice on these boards, which is exactly what i am doing as well.


I'm with you. This is going to require a long term commitment and the problems are not going to go away in 90 days. I'll settle for slow, steady, but measurable progress. I gravitated to Power 90 in order to get used to a regular training regimen and then move on to additional programs to rebuild my strength, image, and cardiovascular ability to what it was 12 years ago.

In more recent years whenever I restarted lifting weights, I was never really following any defined program or plan which often resulted in infrequent & irregular workout sessions where I would try to make up for the infrequency with over-exertion; predictably nagging injuries would follow. "Insanity is repeating the same mistakes and expecting different results" - I knew I was going to fail if I tried to follow the same path as before. I needed a plan of action.

I think Power 90 is the right pace for me right now and between that and the momentum that I've built with my change in diet over the last 60 days, I hope to press forward and realize my initial goals and then take them to the next level.
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RE: Starting my Power 90 journey
10/22/12 5:55 AM as a reply to HT76.
HT76,

Today is the start of week 2 for me. Welcome and I look forward to completing Power 90 with you. Best of luck and keep up the good work.
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RE: Starting my Power 90 journey
10/22/12 7:04 AM as a reply to HT76.
Day 6 is in the books and I now can look forward to a rest day tomorrow.

The funny thing about getting into a routine is....just how routine it becomes. I never EVER wanted to workout in the mornings before in my life because I've always been a night-owl. Now I'm making sure I get myself to bed so I have a shot of waking up at 4:30-5:00am everyday instead of my usual time just past 6am. Today for the first time I awoke at 4:30am on my own just a few minutes before my alarm went off.

Unfortunately, I just didn't have it this morning. Today was cardio day, and I just did not have as much endurance as earlier in the week. Hopefully a day of rest will help as will making sure I get more sleep (only 4.5 hours last night). The circuit routine is a breeze for me compared to a full session of cardio. I am getting better at the Power Yoga but I still need a break before we get to warrior poses at the end. The day after first doing that routine I felt very "different" in my waist/abs from doing the upward dog poses - I was not prepared for that. Something new for me for sure. The middle part of the Cardio routine is the most difficult. After doing Power Yoga, and knee-ups the last thing I want to do is jumping jacks, lateral x-work, fast feet, and cross hops. The back end of the workout with the kicking and punching is a breeze for me as I did earn a double-degree black belt in karate (that feels like another lifetime ago).

I must get better, stronger, and faster.
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RE: Starting my Power 90 journey
10/22/12 7:09 AM as a reply to HT76.
Just checked my food logging in myfitnesspal. Yesterday I had the following:

1885 calories
59g carbs
118g fat
163g Protein (72g were from Whey shakes, one in the am one before bed)
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RE: Starting my Power 90 journey
10/22/12 3:18 PM as a reply to HT76.
superlily your awesome, your right support and motovation is huge!

ht76, the insanity is the story of my life and were now gonna try to change all that LOL
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RE: Starting my Power 90 journey
10/23/12 11:13 AM as a reply to HT76.
SuperLily: I've attempted p90x a few times, and usually I give up. The furthest I made it was 22 days. I figured I'd do Power 90 to get in better shape and prepare myself for p90x!

Please check out my thread on here called "Power 90 Day One: Former Athlete turned Fattie Cop" Thanks!
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RE: Starting my Power 90 journey
10/23/12 3:26 PM as a reply to HT76.
i leave for work at 5:30 am but i just cant wake up an hour earlier for a workout lol, i get up and go, but i tottally agree w/ morning workouts cause on weekends i do mine really early and i have way more energy and intensity.

superlily, yes day 11 sweat1/2 abs100 done and one mile jog feeling good.

leftbench, i did the x two years ago and was not fit enough for it so i modified it into all cardio and eventually gave up as well jumped in too fast but im sure there are tons of people that do the same thing, i actually did the whole thing in reverse, i tried the x then went straight to the masters series, now power90! is that funny or what at least i now have all three programs haha, but now i am right where i am supposed to be and now look forward to doing it the right way, the way it was designed lol
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RE: Starting my Power 90 journey
10/24/12 9:10 AM as a reply to HT76.
Day 8 Update:

I brought it today, big time. In this morning's circuit session I had plenty of energy and endurance. I came out really strong after yesterday's rest day. Form was improved, and I increased the weights with heavier DB's without a problem. It wasn't until the last set of bicep 21's that I felt really spent. At least I know I'll get my butt kicked tomorrow morning with the cardio routine.

The great thing about these routines are that strengthen/stretch/stress the entire body. Even when I was lifting heavy barbell squats, I wasn't doing enough work to strengthen other parts of my body so I became imbalanced. I definitely feel the balanced approach in this program.

Even the bathroom scale is moving in the right direction again after a 10'sh day pause. There is something interesting to report. I purchased a Fitbit Aria wifi scale a couple of months ago to track my weight daily and to help keep me accountable. Even through the 25lb weight loss, the body fat % figure reported never....ever moved for me beyond a few 10th's here or there.. Now I know that these things have so many variables that some may consider the reported BF% more like random number generators, but I still value having the trend data in front of me so I can track at least in which direction I'm moving in. The interesting thing is that just the other day, I had a big swing in reported body fat %. It was a drop in the zone of 1.5%. By itself the number means nothing, but with nearly two months of data to compare it too it is very interesting. In the past I was dropping weight, but the BF% stayed fairly flat, indicating that I was losing some lean mass like additional water or even muscle loss along the way, or the scale just was not sensitive enough to accurately track small changes in body fat %. This week, it looks like I added enough lean mass (muscle!) and still lost enough fat for it to report a discernible decrease in body fat %. I don't care about the absolute value, but it is obvious to me that changes are starting to take hold.

I am pumped!
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RE: Starting my Power 90 journey
10/25/12 8:32 AM as a reply to HT76.
Day 9 in the books.

Cardio kicked my butt again this morning. I had better energy and endurance than in my Day 6 cardio workout, but still had to take a few breaks. At least I have the circuit routine to look forward to for tomorrow.

I'm setting a new mini-goal. I want to get down to 260lbs by election day. That's 12 days to lose 4lbs. Feels a little ambitious, but what the hell.
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RE: Starting my Power 90 journey
10/26/12 7:09 AM as a reply to HT76.
Day 10 completed.

I woke up with shoulder pain this morning. Didn't feel too bad, almost like I slept on it in awkward manner last night. I started out fine, by 2/3rd way through the circuit I had to use a lower weighted DB in my left arm because the pain was starting to get to me. Although I did the pushups in the beginning of the routine, I didn't even try to do the 3 sets at the end as the pain was worsening. Hopefully this is just a minor hiccup that will resolve itself before the next circuit training session.

Today is my 6th day in a row using MyFitnessPal to track my diet. The site assigned me a 1700 calorie per day diet which when combined with 6 workouts per week of 45minutes per session is supposed to result in a 1000 calorie per day deficit which should result in a 2lbs weight loss per week. It's really important to me to keep track of my food intake now so I can see what is driving or impeding my progress. Have to maintain accountability to myself and my goals.

In the last five days I've consumed the following:

Date / Calories / Carb / Fat / Protein

10-21 / 1,885 / 59 / 118 / 163
10-22 / 2,214 / 50 / 144 / 187
10-23 / 1,701 / 51 / 106 / 142
10-24 / 1,939 / 37 / 138 / 144
10-25 / 2,126 / 77 / 152 / 132

The last few days I've been eating an avocado at lunch which has been swelling my daily caloric intake. Although a medium sized Hass avocado has 250 calories, it has very few net carbs so it does not impact my blood sugar much and does not require much if any insulin. Minor hiccup on the 25th, I had a small piece of cornbread at dinner that increased my daily carb intake from ~50'sh to 77. It doesn't take much to drive that number higher.

According to my Aria scale I've lost 2.1lbs in the last 7 days. In the last couple of weeks I've noticed that the firmness in my gut is now gone and has been replaced with soft squishy fat. I take that as a good sign and hope to have a "whoosh" of weight soon evaporate from my scale.

By minimizing types/quantities of foods that require insulin, my goal is to lean out my body. My number one tenet is: Glucose DRIVES Insulin DRIVES Fat. Anything that I put in my body requiring extra insulin will hinder my progress and goals.
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RE: Starting my Power 90 journey
11/11/12 11:07 AM as a reply to HT76.
Shoulder felt much better today...lets say it's back to at least 85%. I really think I just slept on it in a bad way the other night. Tomorrow's circuit should not be a problem based on today. No problems with the Power Yoga as far as my shoulder goes. I definitely noticed some better form and strength at the beginning of the Power Yoga routine. I guess we can attribute some of that to my body becoming more accustomed to the routine and getting stronger as well.

Day 11 is in the books and I'm feeling in the groove. No soreness from the program. Energy is strong. I am consistently waking up @ 4:30am to get my workout in before I go to work.

As for the calorie deficit...it didn't work out as planned yesterday. I finished the day with 2,528 calories consumed. I blame the avocado & walnuts I had for a snack. At least those are good calories in my book.

Even so, both last night and this morning, my scale is down to 263.0 lbs.
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RE: Starting my Power 90 journey
10/28/12 11:05 AM as a reply to HT76.
Day 12 Circuit completed.

I had great energy today and was able to bring up the intensity a notch over my last few sessions. I had a good night sleep and for the first time in a awhile I consumed more than 100 carbs the day before.

I had to buy new briefs this morning, my regular XL's were literally hanging off my thighs & butt. Large fits me much better! Longer term I can't wait to get out of XXL shirts down into XL.

Here are some rather revealing figures about my progress since starting Power 90:

Measure: Day 0 / Day 12

Weight: 268.9 lbs / 263.1 lbs
Neck: 17.5" / 17.25"
Chest: 47.0" / 46.25"
Waist @ navel: 52.0" / 51.5"
Hips: 48.5" / 48.0"

This is encouraging.
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RE: Starting my Power 90 journey
10/29/12 2:31 AM as a reply to HT76.
Day 12 bonus material:

By 5pm tonight I only had about 1500 calories throughout the day, mostly due to a rather spartan lunch.

I made up for it with an extra pork loin chop at dinner, 2 glasses of wine, and some stuffed baked potato. Good thing I had my broccoli to balance me out! This was an 1100 calorie meal filled with nearly 50 carbs. I was feeling a little "full" afterwards so I committed myself to doing another round of cardio.

I had good intensity during Power Yoga, but felt pretty listless after knee ups ( I actually thought about quitting early) but I closed with good intensity and effort during kicking & punching. Toughing it out made for a great workout and I felt great afterwards.
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RE: Starting my Power 90 journey
11/11/12 11:08 AM as a reply to HT76.
Day 13 Cardio completed (barely)

Didn't have much to give this morning. My core was protesting the entire time about not having enough time to rest between sessions. I could feel it in my abs doing the body blow punches and in my glutes as well later on.

Thankfully, I've got a rest day tomorrow. Perfect timing.

Week 2 is in the books. Although I'm disappointed in my overall Cardio performance I have to keep working at it. Good diet, hard work, and continued weight loss will help improve my performance.
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RE: Starting my Power 90 journey
10/30/12 5:07 PM as a reply to HT76.
Day's 14: Rest & Refuel

Full Breakfast: 24oz Fresh coffee made with some Splenda, and an ounce or two of light cream, 2 fried eggs, and a plate full of thick cut bacon.

Light Lunch: 7oz of plain greek yogurt, 1 avocado

Afternoon Snacks (I was hungry!): whey protein shake (1 scoop ON's 100% whey Chocolate) made with 8 ounces of unsweetened almond milk. 3oz of smoked salmon, and a piece of Babybel mini cheese (23grams)

Dinner: 6oz of roasted butterflied leg of lamb, and a cup and a half of steamed edamame with a pat of butter.

This puts me at 2400 calories for the day (80 carb, 140 fat, 164 protein). I'm bound to make some more coffee before the night is out, so maybe another 100 calories to cover some more cream.
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RE: Starting my Power 90 journey
11/11/12 11:10 AM as a reply to HT76.
I'm eating a low carb/ketogenic-type diet. I am in ketosis and have been so for most days for nearly 3 months. This means I need very little extra insulin on this diet vs. my old lifestyle. My highest carb item consumed today were the soybeans with 33grams of carbs, however once I exclude the fiber (no insulin required to digest fiber) my net carbs are really around 20 for that item. The avocado has 15 carbs, but 10 of those 15 are fiber. Where I splurged today was in drinking the glass of wine; I didn't want to pour it into the sink!

All in all today I've given 59.5 units of insulin through 8pm today. 44 units cover my basal needs, and only 15 units cover my food intake. By the time midnight rolls around I'll end with having used ~68 units of insulin used today. Remember, Glucose DRIVES Insulin DRIVES Fat. In my old lifestyle I used to require >150 units of insulin a day. If I don't eat foods that spike blood sugar & require insulin, I will not gain weight. It is metabolically impossible to store fat without the presence of insulin. I don't think I have enough free flowing insulin in my bloodstream to store fat. My net carbs eaten today were only 60 in total. Regardless of calories, I'll put that carb figure up against anyone for comparison. To give you a point of reference, a glass of orange juice is 30 carbs. A single slice of white sandwich bread is around 15.

Also I did lose 3 lbs last week and felt drained on several workouts. I wanted to refuel today to get ready for this next week.
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RE: Starting my Power 90 journey
10/31/12 6:49 AM as a reply to HT76.
Day 15 Circuit Completed:

Intensity. I had it in truckloads this morning.
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