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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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Start P90X with our NEW Group January 14!
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ARE YOU READY TO BRING IT? ARE YOU READY TO DIG DEEP?

ARE YOU READY TO GET INTO THE BEST SHAPE OF YOUR LIFE?




If the answer is YES.... xthen you came to the right place.

Starting P90X January 14th!


Whether it's your first time, second time trying, or you have completed a Beachbody fitness program and looking to do it all over again, EVERYONE is welcome.

No need to be shy about joining this group. We are just a bunch of ordinary people looking to reach our personal fitness goals by using Beachbody fitness programs as a means to do it. Our group ranges from people who finished programs like P90X, Insanity, Insanity: The Asylum, Power 90, Slim & 6 to those that just opened their Beachbody workout DVD's for the first time a few days ago. We are here to help you. If you need support, motivation and/or inspiration welcome. If you need information on nutrition, welcome to the “one stop shop” for all your Beachbody needs!

Now we understand that "Life Happens" and when it does sometimes we need support and motivation to continue on our fitness journeys. This group will offer support, motivation and information on how to get over those "Life Happens" bumps in the road. If you have any questions, concerns or just want to throw in your support to others - this group is for you!

Don't be worried if you start late, that just means that there is more of us that can help get through you’re fitness program. We will share success stories and who knows you may make a friend for life while getting into the best shape of your life!

The theme for this group is, "We will leave no team member behind."

"Your life today is the result of your attitudes and choices in the past. Your life tomorrow will be the result of your attitudes and the choices you make today." - Author Unknown


Before we start there are some things you need to know.

NECESSARY EQUIPMENT

Dumbbells
- You can use good ole fashion regular dumbbells from Wal-Mart or you can go to the extreme and get yourself a set of Bowflex® SelectTech® 552 Dumbbells or Bowflex® SelectTech® 1090 Dumbbells. Some of us used and will use again the CAP Barbell 40-lb. Dumbbell set from Wal-Mart. Some have since moved up to the Bowflex® SelectTech® 552 and/or 1090 Dumbbells.

Resistance Bands - The resistance bands serve as great and affordable alternatives to weights and dumbbells. They allow for more flexibility and easier storage as well. WARNING: This is something that you do not want to go cheap on. Some of the group members purchased the cheap ones thinking they were saving money and they broke. If they break, you cannot do the workouts!

Chin-Up Bar - A good ole fashion chin-up/pull-up bar found at any Wal-Mart or Target store will do.

Push-up bars - You can use standard push-up bars that can be purchased at Wal-Mart or Target. You can go with the P90X Power Stands designed and used by celebrity fitness trainer Tony Horton or you can do the good ole fashioned pushups with your hands.

OPTIONAL EQUIPMENT

Yoga Mat - You can pick up a good ole fashioned Yoga mat from Wal-Mart or Target.

Heart Rate Monitor - Unfortunately you can't go cheap on these. Some members tried to go cheap to save money and ended up paying more in the long run. If you are going to invest in a heart rate monitor invest in a good one. You will greatly appreciate your decision in the end.

NUTRITION

This is the most important part of any workout program, whether it is P90X®, INSANITY® Hip Hop Abs®, Slim In 6® etc. Following the recommended nutrition plan is crucial to the success of the program. Planning and preparation are key ingredients for success. This is not as hard as it seems. If you need assistance on recipes for meals, post your needs on the thread and someone from the group can share with you some recipes.

OPTIONAL NUTRITIONAL SUPPLEMENT(S)


Shakeology®, The healthiest meal of the day. Want a simple way to transform your health? All it takes is one glass of Shakeology® a day. This ultra-premium nutritional health shake contains the world's most powerful superfoods. It's the perfect combination of antioxidants, phytonutrients, enzymes, prebiotics, protein and many rare ingredients – including adaptogens, camu-camu, and sacha inchi – giving you the essential nutrients you can't get from an ordinary diet. Replace one meal a day with Chocolate or Greenberry Shakeology to increase your energy, reduce cravings, lose weight, improve digestion and regularity, and transform your health.* and it's just 150 calories. For those people who love strawberry flavor and/or are vegan. There is Tropical Flavor which is also vegan.

P90X Results and Recovery Formula - Studies show that with proper nutrition during the first hour following exercise you can increase your body's ability to recover more than 100%. Beachbody's Results and Recovery Formula combines the proper nutrients into this state-of-the-art, great tasting, body-shaping cocktail that's guaranteed to take your results to the next level.
Whey Protein - You may find that you need to take a supplement like this to reach the necessary protein levels found in P90X's Fat Shredder Phase. Protein use is desirable immediately before and after exercise to help refuel recovering muscles. You can purchase this through TeamBeachbody or get it at any GNC, Wal-Mart, even some supermarkets are carrying whey protein.

Caseine Protein - As stated above, rapid protein use us desirable immediately before and after exercise to help refuel recovering muscles, but delayed digestion and absorption may be more beneficial at other times; including bedtime when your body typically goes for hours without food. Casein proteins are acid sensitive and thicken in the stomach. Because of this, it can take more than twice as long for Casein to be broken down into its amino acid subcomponents than other proteins. What does this mean to for you? You are burning calories while you sleep!

Now that you got the proper equipment and nutritional requirements out of the way. What next?

WRITE DOWN YOUR GOALS!!!!


When you write a goal, use the SMART acronym to help you make sure that you are creating something that you will actually DO!

S = Specific "I want to lose weight," is not very specific. How about: "I am going to lose 25 pounds or 3 pants or dress sizes."

M = Measurable Anything that you can measure, you can accomplish! "I will network with more people and make better connections for my business." How would you measure "more"? Try something like this instead: "I will meet and follow-up with 2 new people at every networking event that I attend this year."

A = Attainable Is it possible to attain your goal? When you create your goals and write them down you should make sure that your goals are possible! Now, you have to be cautious though. Don't go too easy on yourself. Your goals should have some stretch to them so that you can grow!

R = Realistic "I will get into shape so I can jump over a tall building in a single bound" Uh...nope, not going to happen. There are certain laws of physics that still make it impossible for humans to jump over a tall building in a single bound. Make sure that the goals you created based on reality.

T = Time Limited Give yourself a deadline. In fact this has already been done for you by the folks that created P90X. It is 90 DAYS!!!!

TAKE A BEFORE AND AFTER PHOTO AND WRITE DOWN YOU’RE BEFORE AND AFTER MEASUREMENTS.

You will want to take a before photograph of yourself along with writing down your before measurements. At 30, 60 and 90 Days you will also take a photograph of yourself and take your measurements. Comparing the before and after photos will show you how much progress you are making.

TAKE THE FIT TEST

Take the fit test prior to Day 1. This will give you a foundation to judge your fitness level. Having this foundation will help you get through the workout programs.

TRACK YOUR PROGRESS DURING THE WORKOUTS

Use the workout sheets that came with your program or download them using the links below to track how many reps you completed, how much weight you used and as you progress through the program, try to do more than you did the previous time. Writing it down will help you remember what you did and your notes you make will help you remember if the workout was too easy, too hard, or just right.

Below is a link to the workout sheets.

P90X Worksheets

TRACK YOUR NUTRITIONAL PROGRESS

Keeping a journal of what you eat and when you eat it will help you track your calories, protein, carbohydrates, fats etc. Using phone apps such as MYFITNESSPAL, or LIVESTRONG or TAP & TRACK Calorie Counter (Diets & Exercises) will be of great assistance to you. Most of the group use MYFITNESSPAL to track what they eat when they are away from my computer. All of these apps sync to their particular websites so you have a well-documented list of what you ate and when you ate it. Keeping track of calories is critical to the success of your personal fitness goals. These apps are also useful when you are out at a restaurant and you need to know if the food you are ordering is within the limits of the guidelines set forth in the fitness program. You could seriously damage your progress by ordering something that is high in calories and fat.

SO YOU’RE READY TO WORKOUT....THINGS YOU SHOULD KNOW


The size, timing, and content of your pre and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. There are numerous studies out there on whether or not it is good to eat before exercising. Depending on your particular goals and your body type will determine if you should eat before a workout or not.

During the early stages of your fitness program, you may need to supplement your water during the workout. Mixing a supplement that contains carbohydrates into your water will give you that added boost you may need to get through those tough workouts.

Some may experience lactic acid build-up in their muscles and stomach. Other supplements may be used to offset this if this occurs.

During workouts you may find that your heart rate is rising. Knowing what fitness zone you are working and depending on your goals will depend on what fitness zone you want to work out in.

SO YOU’RE DONE WORKING OUT....THINGS YOU SHOULD KNOW

One of the most important parts of any exercise routine is the recovery period. Rest and recovery is an essential part of any workout routine. You’re after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Recovery, after exercise, is essential to muscle and tissue repair and strength building. Studies show that carbohydrates and protein combined using a 4:1 ratio is best.

After you've finished a workout your body is warm and your muscles are tight because they've been contracting over and over. Stretching immediately after a workout is the best time to lengthen your muscles which, in turn, will reap you huge benefits on the recovery end. DON'T SKIP THE COOLDOWN PORTION OF THE WORKOUT!!!!!!!

As always we need to add the disclaimer. Consult your doctor before starting any new workout plan.

Now... Let's stop talking and let's start BRINGING IT!!!!!


Disclaimer:

All information contained within this thread, the testimonials, and posts are for informational purposes only. They are not intended to diagnose, treat, cure, or prevent any health problem – nor are they intended to replace the advice of a physician or qualified healthcare professional.
No action should be taken solely on the contents of this thread. Always consult your physician or qualified healthcare professional on any matters regarding your health or on any opinions expressed within this website, especially before attempting the P90X.
The information provided within this thread are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.
Healthcare information changes rapidly. Therefore, some information within this thread, including but limited to testimonials or blog posts, may be out of date or even possibly inaccurate and erroneous.
Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
Any and all product names referenced within this thread, testimonials, or blog posts are copyrighted and trademarked by their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this website, videos, testimonials, or blog.
Always read all information provided by the manufacturers’ product labels before using their products. Neither this thread nor the authors of testimonials, or blog posts are responsible for claims made by product manufacturers.
The statements made within this thread, testimonials, or blog posts have not been evaluated by the Food and Drug Administration.

Thank you for visiting our thread and remember to KEEP PUSHING PLAY!!!!


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RE: Start P90X with our NEW Group January 14!
1/8/13 11:36 AM as a reply to CoachAlbertoRo.
Ok, so lets get started with this! There we go!

This is the preparation week. I'm going to touch all the important points to be prepared and ready for the new P90X, starting January 14!. If you already started 1 week ago, Click RESET and start with us if you want. That way we are all in the same waveee.

PICTURES BEFORE

Everyone take their Day 1 pictures this weekend. We need those Day 1 pictures for the Shock and Awe that is going to happen after the 90 days!

Also lets start doing up our calories to see know exactly what we need when we start!
If you need help with this, let me know. Once you finish that, start putting a meal plan together. We will be doing the Fat Shredder Phase; Phase I of P90X.

This is the hardest phase in terms of nutrition! No doubt about it, but if you do it correctly, the fat melts off your body! Just be prepare to give 100%

BRING IT. "DO YOUR BEST....AND FORGET THE REST"

Coach Alberto
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RE: Start P90X with our NEW Group January 14!
1/8/13 2:14 PM as a reply to CoachAlbertoRo.
I am going to be starting p90x soon and it seems really cool to join a "group" like this..I can see the main page and your follow up post but that's about it...how is it I "join" the group?
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RE: Start P90X with our NEW Group January 14!
1/8/13 7:40 PM as a reply to CoachAlbertoRo.
Welcome to the Group! It's great to have you here. Are you starting this next Monday? This is a support group and I will be giving some guidance, motivation and information. I will be starting my third P90X round so I have a little more experience, but you will see a lot of people doing the same program will join this week and we will learn from each other.

To "join" this Thread means to be accountable here, to get to this page and tell us daily how was your workout, to ask questions and help other people joining.

This is the preparation week, so be sure to read your nutrition guide and have everything ready. You can read the first post for everything that you need.

Bring it on!

Coach Alberto
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RE: Start P90X with our NEW Group January 14!
1/8/13 8:11 PM as a reply to CoachAlbertoRo.
Motivation for Today!
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RE: Start P90X with our NEW Group January 14!
1/9/13 4:33 AM as a reply to CoachAlbertoRo.
Those that start out trying to get into the best shape of their lives often times feel overwhelmed with ALL he stuff they need to do. Balancing nutrition with working out, with family time, with your social life can be difficult. We understand that.

Today's tip involves keeping track of your progress. A lot of people who are successful in reaching their personal fitness goal did so by keeping a fitness journal. And keeping a fitness journal offers the greatest guarantee for success. Even if you have a personal trainer/ a Beachbody Coach or a fitness fanatic friend, keeping a fitness journal is a must!!!! It will not only keep you accountable, it will also show you just how close you are getting to those personal fitness goals...

It also gives you a great understanding of where your struggles are and where your making progress. For example, if you had a day that you ate perfectly during week 1 or week 2. Eating perfectly means you hit your calorie goal. Your percentages of macronutrients ( proteins, carbs and fats ) were spot on etc. etc. Write it down! During week 3 you might be struggling with hitting those calorie goals. Writing down what you ate during week 1 and/or week 2 will allow you to go back and refer to it quickly and thus not get frustrated because you can't remember what you ate.

In regards to your workouts. You may not be able to do a push-up without using your knees. However writing how many of those you did will help you recognize that you are making progress - even when you may not feel like you are making progress.

On the flip-side you might be struggling with pull-ups. Pull-ups are essentially back exercises. You might have to modify your workout to incorporate another type of back exercise to replace the pull-ups. That is ok.. Modifications are good. Writing down what exercise you used to replace the pull-ups will give you a record of what you did and how you did it.

Coach Alberto
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RE: Start P90X with our NEW Group January 14!
1/9/13 7:03 AM as a reply to CoachAlbertoRo.
I'd love to join you for this new group! This will be my first time going through p90x. I am going to be totally honest in that I am kind of scared, haha.

I am a healthy weight (but I was not always... I lost 40 lbs about 3 years ago and have successfully maintained the loss), and I love to run. My exercise focus has primarily been cardio.

I have always disliked/avoided resistance training, even though I know it is really important for my overall health and fitness. I hate the feeling of having my muscles burn, and I hate doing reps until "failure" because I feel upset/angry after seeing the limits of what my body is capable of. Not sure if that makes sense, but it's why I have never taken the steps to really focus on resistance training.

However, I recognize that I need to get over this if I am going to get the body I have always wanted. I really want to be strong and toned and I have friends who have done p90x and I know it gets great results. And I know, because of my previous aversion to weight training, that I will need some kind of support system/group to keep me motivated and on task.

I have my weights, my yoga mat, and my pull up bar, so I am ready.

Looking forward to changing my body for good.

Thank you for starting this!
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RE: Start P90X with our NEW Group January 14!
1/9/13 12:25 PM as a reply to CoachAlbertoRo.
Welcome aboard! I understand you being scared , as this is going to be tough! jeje. Just focus on doing what you can and "forget the rest". If you try to keep up with the guys on the DVD you will soon find it's not as easy. The program is designed so you can match them maybe at the end of the 90 days, meanwhile you will see your body transform, as you know!.

You have all the equipment , how about the food? You have a meal schedule? This is 50% of the results. This is the preparation week, so be sure to read the nutrition manual. Take pictures, setup your myfitnesspal, etc.

Let me know if you have any questions.

Coach Alberto
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RE: Start P90X with our NEW Group January 14!
1/9/13 9:14 PM as a reply to CoachAlbertoRo.
GETTING READY FOR NEXT WEEK?

Remember to take the Fit Test and record your results. You can use the P90X App for iPhone, your worksheets, or your Fitness Guide.

Also log on to www.BeachbodyChallenge.com and sign up to take the Challenge. You'll get a FREE T-shirt at the end of the program and have a chance to win cash and prizes! Click "like" after you've signed up!

Why sign up - because when you leave this group at the end of 90 Days - we are going to have ourselves some winners!!!!!


http://www.teambeachbody.com/connect/beachbody-challenge?tracking=BEACHBODYCHALLENGEDOTCOM

Any questions?

Coach Alberto
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RE: Start P90X with our NEW Group January 14!
1/9/13 9:15 PM as a reply to CoachAlbertoRo.
Who is in control of your life today?

.
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RE: Start P90X with our NEW Group January 14!
1/9/13 9:27 PM as a reply to CoachAlbertoRo.
Be prepared! You will encounter obstacles in the 90 days!, but if you are determined to finish you will do it!

Take 2 minutes and watch this video!, Really Inspiring

https://www.youtube.com/watch?v=70UF82nysIU

Coach Alberto
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RE: Start P90X with our NEW Group January 14!
1/9/13 10:17 PM as a reply to CoachAlbertoRo.
Hello Team!

Are you all getting as excited as I am to begin P90X? I wanted to make sure that you are all getting prepared for the round. You should be already preparing all the things you will need to begin P90X. That means you should be reading over the P90X nutrition plan, making sure you figured out what level you will be eating at and double check your math. During my first round I made the mistake of miscalculating my calorie count and ended up in the wrong level.

You will want to figure out what you will be eating during the first round. Make a schedule. WRITE IT DOWN! You don't want to be messing with your meal plan in the middle of the program. You don't see elite swimmers messing with their goggles or swim trunks in the middle of a race. If they started doing that their times would suffer. If you start messing with your meal plan it may confuse you and you will probably become frustrated and we don't want that to happen.

If you are a full club member of teambeachbody you can use the meal plan wizard under the "Eat Smart" tab. That will figure out your meal plan based on your calorie needs. It will also print out a shopping list for you so you know exactly what you need each week. If you are not using the meal plan wizard and are choosing to do it yourself, that is fine to, it will just take you a little bit longer to do. If you chose to do it on your own, you can simply just following the meal plan located in the nutrition booklet. Whatever you do make sure you write it down and commit to it prior to the start of the program!

If you decide there is something in the meal plan that you do not like, you can substitute it with something else. Just make sure that you substitute it with something that is the same. For example: 1 oz of salmon is NOT equal to 1 oz of chicken. In fact 1 oz of Salmon is equal to 1.5 ounces of chicken. If you are talking replacing 8 oz of salmon, that is a lot of chicken.... Knowing this type of stuff is crucial because if you substituted 1 oz of chicken for 1 oz of Salmon you would not be getting the same amount of protein in this particular example.

Some of you are going to be taking supplements like Shakeology, a recovery drink, whey or casein protein or any of the many amino acid supplements. If you are taking supplements make sure you have enough to get through the program. You don't want to run out in the middle of the program. If you are on a monthly delivery program, you should be good to go.

In preparation for my journey, I just received my results and recovery formula the other day. I get Shakeology monthly so that is taken care of. Today I went out and purchased my whey protein at GNC. I am ready...

I will leave you all with this final thought. Success happens when preparation meets opportunity. We have the opportunity to do a round of P90X with a great group of people. They are very motivating, supportive and like me serious about reaching their personal fitness goals. I see nothing but success in the near future!

Often times you will see me end my posts with, "keep the faith". That is because success is like an act of faith. You have to believe it in order for it to happen!

Keep the faith, keep pushing play and Bring IT!
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RE: Start P90X with our NEW Group January 14!
1/10/13 12:00 PM as a reply to CoachAlbertoRo.
Count me in for this group, even though I'm already one week in. I am really interested in having a group to share the experience with. A few people that show up here daily will really motivate me to keep checking in.
Today is my OFF day, but I'll do some light spinning on my bike, and then the Stretch X video. I love stretching! Then I'll hit it hard again tomorrow morning. I love earning that glass of chocolate milk!

~B
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RE: Start P90X with our NEW Group January 14!
1/10/13 12:24 PM as a reply to getsome221.
HI B, Welcome to the Group, consider yourself included!. That's even better that you are 1 week ahead, now you can help others doing the workout for the first time. Chocolate milk, I hope you are not having that with cookies! jeje.

Please feel free to post daily your workout, and your progress as well as replying to anyone in the Group!

Bring it!

Coach Alberto
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RE: Start P90X with our NEW Group January 14!
1/10/13 2:35 PM as a reply to getsome221.
Right on!
You'll be proud to know that I've stuck close to the prescribed diet. No slip-ups. had a business lunch today, and managed to order spinach salad with salmon and vinigarette. That was a hard decision when I knew how delicious their buffalo chicken sandwhich and french fries are.
~B
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RE: Start P90X with our NEW Group January 14!
1/10/13 10:51 PM as a reply to getsome221.
getsome221:
Right on!
You'll be proud to know that I've stuck close to the prescribed diet. No slip-ups. had a business lunch today, and managed to order spinach salad with salmon and vinigarette. That was a hard decision when I knew how delicious their buffalo chicken sandwhich and french fries are.
~B


Way to go B!

"There are 2 pains in life: the pain of discipline or the pain of regret, it's your choice"

Coach Alberto
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RE: Start P90X with our NEW Group January 14!
1/10/13 10:54 PM as a reply to CoachAlbertoRo.
One of the most important aspects of any fitness program besides working out and nutrition is learning. We will be discussing nutrition a lot on this thread.

Over the last couple of years of doing Beachbody fitness programs, a majority of people struggle with the nutrition.

One of the things that I do often for people is figure out their calories. As a coach I do this for my team members. Determining your calories is a way to create a foundation to build off of. Unless you know how many calories you need to take in a day, you may be taking in too less or worse too many... When I first started out using P90X I was totally confused about the nutrition part of P90X. When people get confused at something - frustration is not far behind. When frustration sets in, depression and anger are soon to follow.. Quitting is often times right around the corner...

We do not want anyone to quit! Success is all about learning and my philosophy is that if you don't learn how to do something properly, how are you going to maintain it for long. When it comes to fitness we want you to learn how to maintain what you have accomplished FOREVER!!!

We have 1 week before the start date, so there is time to get all your calories in check, percentages in check and then you can work on creating a meal plan that fits your lifestyle.

If you want help with your caloric needs and/or percentages, please feel free to post onto this message boards and we will gladly help you out.

Keep the faith, keep pushing play and Bring IT!
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RE: Start P90X with our NEW Group January 14!
1/11/13 8:23 AM as a reply to getsome221.
Good stuff, Coach.

Completed Stretch session last night. Loved it! It is very similar to what I usually do after a good run, but obviously more thorough.

Related to nutrition: I've calculated myself as a Level II eater. I'm 5'10" 160lbs. When I see some of the portions I'm supposed to eat, I have to shy away. 8 egg whites!? man that turkey bacon chicken scramble is freakin' huge. So I find myself eating maybe 75% of that, and feeling really full... temporarily. I'll be hungry again surprisingly quick, which gives me a chance to eat a snack.

But seriously, anybody around here putting away a full 12oz of cottage cheese?? I can choke down 4-5oz.

I actually figured that weight would fall off quickly with my focused diet, but I'm still about 160#. Should I bump the calories down, or is maintenance of weight okay? I've never felt like I'm starving myself in the slightest. And I'd find it hard to believe I've gained any measurable muscle mass in 1 week. Open to your thoughts!

Chest and back today was brutal - makes me feel pretty weak. But I sucked it up and wrote down all my wimpy reps.
Ab Ripper, though, I am getting better at I think. The full set of mason twists still eludes me, but I am determined to keep up with the video in the next couple weeks.

How's everybody else doing? It's too quiet in here guys!
~B
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RE: Start P90X with our NEW Group January 14!
1/11/13 8:59 AM as a reply to getsome221.
Hi B!, A lot of people miss the Stretch session and take a rest day, but, believe me , it will help you get better in the other workouts.

Where did you calculate the calories? in the website? you might get there a wrong number as it doesn't take into account the workout you are doing, give me your height, age and weight and I will run the numbers if you want.

8 egg whites? 12 oz of cheese? where did you get this from? Rocky I movie? jeje. Are you following the portion approach, or the meal? I prefer to get my number and then do a weekly meal schedule from the food list in the nutrition guide.

People will join soon as the monday gets near!

Just keep on, Great JOB B!

Coach Albert
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RE: Start P90X with our NEW Group January 14!
1/11/13 12:49 PM as a reply to getsome221.
I used the guide book that came with P90X. 160# x 10 = 1600.
1600 plus my 320 (calculated number of calories burned from daily activities - desk job)= 1920.
1920 + 600 for dail workout = 2520, and rounded down from there to arrive at a required 2400cal per day.
I've just been eating the meals as prescribed in the meal guide for a Level II individual.
Am I missing something? Should I look into the portion approach?

Thanks,
B
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