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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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diet and exercise plateau
diet and exercise plateau
p90x diet plateau
12/14/12 11:44 AM
I have been doing P90X since late spring. As I've lost over 90 pounds since March, through P90X, cardio, and diet, I felt energized and always willing to do more. Now that I'm down to about 180, I'm sometimes finding my energy is sapped (the past month or so). Part of it is stress and is a recent thing, part of it is not knowing what to do next. I'm the type of person who, as my wife says, has a "switch" where I'm either on or off. So not only do I get in P90X 4 times per week or so, but as time has gone by I keep adding stuff to my routine. I did a lot of cardio over the summer but have cut some of it out as I'm at a good weight now. I'm doing either interval runs or long runs (upwards of 12 miles) once per week; I do about 500 pushups a day and have started doing about half with a weighted vest, and I try to get in ab ripper x (lately I've modified with ankle weights on every move and a medicine ball with some of the moves) 3 times per week.

I'm wondering if it's time for Insanity or at least P90X2 to shake things up. I also think maybe I'm burning myself out...I try to keep track of all my calories; have pretty much followed a paleo diet (except on the days I run long - I tend to treat myself a bit but still stay healthy overall on those days to replenish all those burnt cals now that I'm trying to maintain instead of lose). On diet I eat every 2-3 hours and usually it's protein - I drink an Isopure shake with fruit and almond milk in the morning after a workout, eat an egg and an additional egg white, and my snacks and lunches usually consist of power crunch bar / 0% fat yogurt w/ fruit / almonds / salads with veggies, lean meat, and tofu. I try to get 2200 maintenance cals plus replace an estimate of what I've burned during the day.

Note that I have not done P90X Yoga ONCE. I realize this is crazy and I need to get on Yoga. I do X Stretch before long runs and try to get it in one other time during the week. I rarely take a day where I rest and not do any activity; those days with no p90x usually include hundreds of pushups and maybe ab work.

So I'm sure I'll hear from some folks: do yoga, take rest days, but toning it down a bit on the level of activity on days I do work out doesn't feel like an option! I love the level of intensity I'm able to bring to the workouts and the supplemental stuff I do and don't wanna give it up, but if it's truly going to allow me to look & feel better and increase my muscle tone and eliminate body fat, then I will certainly try it as I feel I'm hitting a bit of a plateau lately.
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RE: diet and exercise plateau
12/14/12 12:42 PM as a reply to mbe3204m.
mbe3204m:
I have been doing P90X since late spring. As I've lost over 90 pounds since March, through P90X, cardio, and diet, I felt energized and always willing to do more. Now that I'm down to about 180, I'm sometimes finding my energy is sapped (the past month or so). Part of it is stress and is a recent thing, part of it is not knowing what to do next. I'm the type of person who, as my wife says, has a "switch" where I'm either on or off. So not only do I get in P90X 4 times per week or so, but as time has gone by I keep adding stuff to my routine. I did a lot of cardio over the summer but have cut some of it out as I'm at a good weight now. I'm doing either interval runs or long runs (upwards of 12 miles) once per week; I do about 500 pushups a day and have started doing about half with a weighted vest, and I try to get in ab ripper x (lately I've modified with ankle weights on every move and a medicine ball with some of the moves) 3 times per week.

I'm wondering if it's time for Insanity or at least P90X2 to shake things up. I also think maybe I'm burning myself out...I try to keep track of all my calories; have pretty much followed a paleo diet (except on the days I run long - I tend to treat myself a bit but still stay healthy overall on those days to replenish all those burnt cals now that I'm trying to maintain instead of lose). On diet I eat every 2-3 hours and usually it's protein - I drink an Isopure shake with fruit and almond milk in the morning after a workout, eat an egg and an additional egg white, and my snacks and lunches usually consist of power crunch bar / 0% fat yogurt w/ fruit / almonds / salads with veggies, lean meat, and tofu. I try to get 2200 maintenance cals plus replace an estimate of what I've burned during the day.

Note that I have not done P90X Yoga ONCE. I realize this is crazy and I need to get on Yoga. I do X Stretch before long runs and try to get it in one other time during the week. I rarely take a day where I rest and not do any activity; those days with no p90x usually include hundreds of pushups and maybe ab work.

So I'm sure I'll hear from some folks: do yoga, take rest days, but toning it down a bit on the level of activity on days I do work out doesn't feel like an option! I love the level of intensity I'm able to bring to the workouts and the supplemental stuff I do and don't wanna give it up, but if it's truly going to allow me to look & feel better and increase my muscle tone and eliminate body fat, then I will certainly try it as I feel I'm hitting a bit of a plateau lately.


First of all, 90 pounds lost is amazing!! thats the kind of results i love hearing.

Plateaus affect everyone eventually, and in your case its sounding alot like my plateaus. Iwould highly, highly recommend rest days first of all. As you exercise it causes microscopic tears in your muscles and recovery (rest, the right nutrition, supplements) causes them them to heal and become stronger, like Tony Horton says; if we changed "resting" to "healing", alot more people would do it.

Another thing is adding carbs to your diet because it sounds like your still on a higher protein diet, when you add more carbs you gain more energy.

Yoga is tough at first and for a good reason, its an entire body workout. It works everything from flexibility, strength, cardiovascular endurance and stamina. Its very important to do it and trust me, i absolutely despised yoga in the beginning but you gain an appreciation for it once you realize how amazing it makes you feel. try it sometime and give it a chance.

P90X2 would be great for working your core and continuing your advancement with your results from P90X.

Insanity would be the cardio-train. You do alot of running i see so it wouldn't be a bad decision to go with insanity, the most important thing in any program is nutrition so pay attention to your body and dont be afraid of carbs especially with your activity level being so high.
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RE: diet and exercise plateau
12/14/12 4:44 PM as a reply to mbe3204m.
First of all - congrats on your results! This is pretty impressive.
Second, Yoga is good recovery workout and helps you improve balance & stability and has some long term health benefits but as far as the weight loss - it is pretty useless. So don't feel bad about skipping it. What is important is your overall calorie burn. Yoga can be a good supplemental workout but it is not the reason why you might hit the plateau.

I assume you are still trying to get a little leaner than you are now, is this correct?
If the answer is yes, then switching to Insanity you will not be able to dramatically change things. Insanity is also a great program but it is not any more or less effective as P90X. I know that because I tried that approach. It is mostly in the diet. The overall calorie burn you get from P90X is about the same if not more.

I would need to know a lot more about your body composition, your overall calorie intake, and body fat % to make more or less meaningful recommendations.

Why don't you tell us what your current body fat % is, and
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