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New Starter - P90X Classic - Bromley UK
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Hello!

My name is Scott and I live in Bromley, Kent.

I am going to turn 30 in about 100 days and always promised myself a six pack. Whilst I may not obtain that, I am 110% committed to following the P90X programme for the next 90 days - which will end about 2 weeks before my birthday!

Most of the gear should turn up tomorrow ready for my first exercise session tomorrow evening. Though of course, the food plan can be followed from the very start.

Stats:

Age - 29
Height - 6ft 1 (73")
Weight - 224.6 lbs
Waist - 43"
Hips - 43.5"
Neck - 16"
Calc Body Fat % - 29.34%

The above puts me as a Level 3 for calories required (3000!!) which is slightly scary given that I've been trying to eat 1,600 calories lately as part of my MyFitnessPal tracking.

Any tips and advice very welcome
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RE: New Starter - P90X Classic - Bromley UK
1/13/13 5:00 PM as a reply to smsf.
That is for maintenance levels; in other words, not losing weight. If I were you I would target around 2300 calories consumed each day to start and then adjust as needed. You will burn anywhere between 300 calories and 800 or more calories in the workouts. Make sure to eat good quantities of lean protein. Many people, myself included struggle to get enough when first starting out.

Send me a message if you have any other questions. I'm happy to help. I've lost almost 30 pounds doing these program so far.

Mindset is the most important. Decide to do it, and you will.
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RE: New Starter - P90X Classic - Bromley UK
1/14/13 6:20 AM as a reply to CoachNorthman.
Scott, to follow up a little more. You definitely want to consume more than 1600 calories a day. I show your Basal Metabolic Rate (basic caloric needs for your body) to be in the vicinity of 2200 calories at your current age and size. Generally speaking, you won't want your net calories (consumed minus burned through exercise) TOO much below that. You'll tend to lose energy and stamina if you do. You could probably safely start out even a little higher than the 2300 calories I suggested before and still lose weight.

Drink some sort of recovery beverage. It will help with muscle soreness. I drink a whey protein shake right now but BB Results & Recovery drinks will help, or even just a glass of chocolate milk. Have it within an hour of finishing your workout.
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RE: New Starter - P90X Classic - Bromley UK
1/15/13 4:16 AM as a reply to smsf.
Thank you so much for taking the time.

A mixed start to my P90X life... Not all the equipment arrived on time so I made my Day 2 to be my Day 1 (i.e. I did Plyometrics). I will keep this week as "cardio, strength, cardio, strength" then switch back to normal.

I am using this app called MyFitnessPal to track my calories and %'s. Yesterday's results were:

Food 1686 cals
Exercise 867 cals
Net 819

Protein 48%, Fat 25%, Carbs 27%


Very good to know the calories are for maintenance as I was also feeling that around 2,500 would be better. So I'll aim for 2,300 to 2,500.

Obviously yesterday was far too low, but I felt like I ate a tonne of food! The %'s aren't too far off though which is encouraging.

The 1,600 figure is calculated by the app for 2 lb/week weight loss. I guess I need to drink more protein shakes! And yes, perhaps a chocolate milk afterwards as my recovery drink is on order.

I am in the UK so we can't get the P90X goods very easily, but I've found sites recommending alternatives.

emoticon
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RE: New Starter - P90X Classic - Bromley UK
1/15/13 6:17 AM as a reply to smsf.
Your ratio looks great! Just eat more. emoticon

I think the 1686 by the app is telling you what you want for 'net calories'. I still think that as net calories is a little low. As a general baseline, men are never really recommended to consume less than 1800 calories a day.
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RE: New Starter - P90X Classic - Bromley UK
1/15/13 2:23 PM as a reply to smsf.
I've been tracking my calories with an app called MyFitnessPal. As well as connecting to the fitness tracker Endomondo, it also shows various bits of information such as actual vs ideal, weight tracker, protein/carb/fat % over the day/week, and so on.

Here are my first two days:

Day 1



Day 2




I had to do the chest and abs work out today (Day 2) as I had done the Plyometrics on Day 1.

Mixed results... couldn't do very many of the repetitions that they were performing on the video. And my door frame pull up bar fell down with me on it. Turns out my house walls are very wonky.

I also managed to ruin a fairly expensive lot of food... hmm

Anyway, can definitely feel it in my muscles - so On On!
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RE: New Starter - P90X Classic - Bromley UK
1/16/13 8:08 AM as a reply to smsf.
Despite thinking that my exercise efforts were well short of those being demonstrated on the videos, my muscles are definitely feeling it!

My legs and pectoral muscles are moaning at me. But that is a very good thing emoticon
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RE: New Starter - P90X Classic - Bromley UK
1/16/13 1:54 PM as a reply to smsf.
Tonight was Yoga X.

I quite enjoyed it! Very sweaty for the first section but can really see how the second bit would help strengthen me and make me for flexible. Both of which I've suffered from badly for years leading to lower back stiffness and pain.

Anyway, food not so bad today. Percentages a bit off though. I blame having too much fruit!

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RE: New Starter - P90X Classic - Bromley UK
1/18/13 4:55 PM as a reply to smsf.
Day 4

Food a problem... I'll go into more in "Day 5"



Shoulder and arms was good though! My left arm really needs to catch up... I had to use lighter weights on it just so I could carry on doing the moves with the right!!

Day 5

I am back to the normal schedule as of today after the first four days being mixed around as I received equipment.

It felt really good to do Legs & Back. Very sweaty! So it must be working. I can already see improvements in my ability to perform simple tasks like an assisted pull up or a regular sit up.

And even though it meant doing ABRX two days in a row, I was still able to beat both of my first two times doing it emoticon

I have vowed to only use the scales and tape measure at designated 'check in' points. MUST NOT KEEP WEIGHING.

Food was almost spot on today... but I am really struggling to keep the carbs down and the protein up! Normal things like fruit seem to really clock up the carb-count as I have been using them as small snacks to keep the metabolism going.

And then in my fight between protein and carbs, combined with a new healthy diet, the fats have been lacking attention and rarely at or above the 20% target - usually quite a bit below actually...

But today was almost there. It did mean drinking FOUR protein shakes though. So any advice on combating this crazy balancing act would be appreciated! Egg whites perhaps???

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RE: New Starter - P90X Classic - Bromley UK
1/20/13 12:17 PM as a reply to smsf.
Week 1 Summary

All in all, a good week!

I managed to go through every video of the week and, whilst I couldn't do every move the full amount of times, I did the vast majority of it without too much trouble.

The most trouble that I've had is keeping my carbs down! Everything seems to have it. The piece of fruit I'd have for a snack is now too carb-heavy. It seems that, gram for gram, it is much easier to get calories from carbs than from protein. So every little thing I have has a large impact on the Carb % but I'd have to combat it with pounds and pounds of meat to get the protein back up.



Also can't seem to get the fat % up very high. Choosing healthier low and non-fat products of course means that they don't have much fat in them! The best thing I've found is olive oil. So I've been applying this more liberally to give the fats a boost.

My spreadsheets called for a weight in and measure. I am pleased to say that, despite actually putting ON two pounds, my waist and hips shrunk by an inch each. So it says that I lost 3 lbs fat but gained 3 lbs lean weight, pushing the fat % down from 29.3% to 27.9%! emoticon

Good stuff
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RE: New Starter - P90X Classic - Bromley UK
1/22/13 1:23 AM as a reply to smsf.
Day 8


I was able to beat all my scores from last week on the Shoulders workout. Even managed to beat my scores on the ABRX, which I've done every time of doing it! Still about 80 reps short of the 'kids' so there is room for improvement. If I ever reach the full amount of reps, then I'll switch to the tougher versions!

I've also decided that I won't do assisted pull ups any more. One, because I want to do it properly! Two, because my doors and walls are wonky it's actually quite dangerous trying to balance on things whilst trusting the bar not to fall off the door frame. So I prefer both feet pointing downwards to the safety of the floor! Already had a fall last week because of the dodgy walls.


Think I've finally cracked the diet requirements too! Percentages have always been fine but getting the calories hasn't been. Guys on the group said to focus on the grams, so I did a plan looking only at this and it worked! Spot on the calories.

With the exercise though, it does still mean about 350g of protein. I have some MyProtein Whey Protein Plus on the way, which will have to be used about 4/5 times a day. Which is a good reason to get the MyProtein brand as it's great value!
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RE: New Starter - P90X Classic - Bromley UK
1/27/13 1:03 PM as a reply to smsf.
Right - week 2 done. Excel is asking me for an update. I weigh... the same! lol lost only 0.4lbs in 2 weeks. On the plus side, my waist is down 1.5", hips down 1.5", fat % down from 29.3% to 27.1%, gained 4.7lbs of lean and lost 5.1lbs of fat. So it's all positive! But of course I want more!!! emoticon
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