Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

Simple Fitness. Simple Eating. Fast Results.

Message Boards

Whether you're seeking expert advice or looking for peer support, you'll find helpful and knowledgeable friends on the Message Boards 24 hours a day. 

 

How to post photos in your Message Board threads:


Threads [ Previous | Next ]
New member, have a few questions regarding the programs and diet
First and foremost, thanks in advance for reading this and any suggestions you provide.

I've had p90x for awhile, but mostly just fooled around with it and did a random video here and there, mostly the ones I liked doing (Chest/Back, Arms/Shoulder, KenpoX) lol. I tried doing the Plyometrics DVD once a couple months ago, and during the warm up (I think it was the lunges) by foot slipped a little on the carpet, and I nearly did the splits. Afterward my hamstring was really sore and walking/crouching was painful so I didn't go any further. Ever since Ive been terrified of trying plyoX again, haha.

Well this week I decided I'd try and start the program the way it was intended to be done. Did my Chest/Back workout yesterday which went great, I can do about half the reps they do in the video, but I feel like its a good starting point and more importantly I was sore in all the right places today. Today I went back to my old nemesis, PlyoX. I started doing the lunges, and was able to finish them, and then started the prayer squats and immediately started feeling that same pain in my left hamstring. I can't tell if this is something I just need to power through the first few times or what, but I'm afraid to make it worse. Any ideas/suggestions? It really discourages me from even finishing the rest of the week off knowing I missed a day.

2nd question is regarding diet. I'm afraid I may be undereating and need suggestions on how to supplement my diet. I'm 6'0 and weigh 190lbs, but I guess in the diet/fitness world I'd fall under the category of what they call "skinny-fat". 25yrs old and never had a lot of muscle mass on me, and did my fair share of drinking in my college days which I'm still carrying the side effects of :p.

Anyway, I've quit drinking recently which undoubtedly cut a lot of carbs/calories out of my diet. After putting a typical day's worth of food into a calorie tracker, it came out to 1500 calories, 113g carbs, 46g fat, 127g protein, 5g sugar.

Here's an example of a typical day (actually everday, except I swap out grilled salmon for the chicken breast every once in awhile):

Breakfast: 4.5 servings of eggbeaters egg whites (25cal, 5g protein per serv.), glass of skim milk
Snack: Medium sized banana
Lunch: Sandwich with whole wheat bread, 6oz of deli smoked turkey, slice of cheddar cheese, mustard
Snack: String cheese
Dinner: 6oz chicken breast (grilled), 3 servings of frozen mixed veggies (70cal/serving)
Before bed: serving of muscle milk (only because I've got a huge tub of it leftover that Im trying not to waste, dont intend to refill once its empty)


I really don't know where to add calories. According to the p90x nutrition guide, I should be level 2. I was aiming for level I, hoping it would shred lbs off faster, and also because Im already having a hard time keeping up with LVL 1 (by hard time, I mean not at all), so I have no idea how Id be able to consume 2400 calories like it recommends in LVL 2. I figured I could throw some spinach and ham/turkey into my eggs in the morning, and I think Im gonna start slicing up half an avocado for my sandwich at lunch. Other than that, I dunno. If I could eat more carbs it'd be a lot easier :p
Report Post Report Post
?
1500 calories is definitely not enough, especially while doing the program. You'll probably want to eat almost 1000 calories more than that a day.

I'd definitely add to your breakfast, looks like you are pulling only about 100 calories there. Low fat yogurt, fruit, cottage cheese, nuts, blueberries, etc. are all good possibilities.

Looking at that I would say you could add in some more good carbs to boost your calories and more lean protein would help too (nuts, various beans, lean red meat).

Watch the hamstring, modify the exercises. Follow Pam "The Blam" for the modified moves in Plyo until you feel your hamstring start to cooperate more. Make sure you are really doing the stretching, before and after, paying close attention to the hamstring.

I had ACL replacement in my left knee using my hamstring tendon, so I have some intermittent issues there myself.

Hope this helps. Feel free to send me a message if you have other questions. I finished P90X in December and I am currently working through P90X2.
Report Post Report Post
?
RE: New member, have a few questions regarding the programs and diet
1/14/13 4:41 PM as a reply to CoachNorthman.
I agree with the above- you need to eat more calories. I eat around that you eat and i am 5'2. Adding in good fats will help boost calories- flaxseed, avocado, nuts, hummus etc.

As far as your hamtring- it may be tight and need to be stretched out. I would run it by your dr just to make sure. a pulled/torn hamstring is not fun.

Come check out our support/motivation thread. Great people & fun! Support & Motivation Thread

Happy to help with any questions!

Keep Pressing Play!

Cheers,
Christina
P90X Certified Trainer
Report Post Report Post
?
You should also have some sort of Whey Protein for a post workout snack. They vary in calories but tend to be around 200. Muscle Milk should work for now. I would personally drink Almond milk rather than skim milk because of the great nutrition it offers. Vanilla Almond milk tastes so good.

When you are doing the stretches and lunges, take slow, deep breathes and try to relax. They move kind of fast so focus on your balance and go as deep as you can(keeping your back leg straight) and maybe go up to that point of feeling uncomfortable but back off a little bit.

Also I tip that I tell my friends who want to start P90X. I would take 1 week to become accustomed to the workouts and get my body used to doing the workouts(including Yoga X). That way your body can kind of build a foundation to get ready for the X and you won't feel sore from the previous days' workout. I felt like I should be put in a body cast the first time I tried P90X because I tried to power through it. Chest, Back, Legs, and Arms. Hah! emoticon

When I decided to follow the program, I would tell myself I am going to finish the program, even if that means I have to modify the moves. You will feel a sense of pride and accomplishment knowing that you showed up and pushed [Play].
Report Post Report Post
?
Thanks, I think I may try stretching the hamstring out more on my own before I even pop in the dvd next time, they kind of jump right into the lunges and stretch afterward in the dvd, which I found odd.

As for the diet, yeah Id like to beef up my breakfast more. I never realized how few calories those egg whites have, cause they seem to fill me up after a few bites.

I've been playing around with the myfitnesspal app trying to figure out how to up my calories and keep a good protein/fat/carb ratio. So far this is the best Ive got:

Breakfast:
Medium Banana, cup of skim milk, 4 egg whites, 2 cups baby spinach for a total of 311 calories, 46 carbs, 31g protein, 0 fat

Lunch:
Wheat bread sandwich w/ 4oz of turkey, slice of cheddar cheese, 1/2 avocado for a total of 681 calories, 56g carbs, 29g fat, 51g protein

Dinner:
emoticonz salmon, 1 cup mixed veggies for 513 calories, 18g carbs,8g fat, 54g protein

Snacks/drinks:
1 cup of skim milk, 10 baby carrots, 2 sticks of string cheese, a recovery drink very similar to p90x's (189 calories, 36g carbs, 1g fat, 10g protein), and a scoop of gold standard whey protein (4g carbs, 2g fat, 24g protein)

This totals the day out at 2123 calories, 186g carbs, 52g fat, 191g protein.

My percentages are still way off emoticon. From what I understand, on the Fat Shreddar program, I should be shooting for a 50/30/20 Protein?Carbohydrates/Fat?

The only way I could get close to those numbers that I came up with was to take out both glasses of skim milk and my peas at dinner, and replace them with 3 more scoops of gold standard, lol. Good idea?
Report Post Report Post
?
And I agree that as long as you're not in a hurry to do the program, taking a week (or in my case a month) to get used to the workouts individually is a good idea. As I mentioned, I actually bought p90x a few months ago, but never started the whole 6 days a week program until now. I was just popping in random videos every once and a while for a workout. I definitely have gotten the hang of the chest/back workout, that's the one Ive done the most and enjoy the most. I've done the arms/shoulders a few times and that one was tough at first but has gotten easier. KempoX gets me sweating and it seems to fly by, so I enjoy that one too. Ab Ripper X I've done quite a few times over the last few months and can almost finish it.

As for the yogaX, I only hope that like the other 3 I mentioned, it gets easier after the first couple times. Ive only tried it once and didn't finish it. It was too hard for me to follow along, since they transition pretty fast and I found it hard to watch what they were doing while trying to do the poses. And then there's pylometrics which I already mentioned, have only tried twice and failed both times, heh. The Legs dvd I havent tried yet. I think I might just try these 3 for a week or two until I start to figure them out, and then combine all 6 and officially start my first 90days.
Report Post Report Post
?
TwoMSixer:
And I agree that as long as you're not in a hurry to do the program, taking a week (or in my case a month) to get used to the workouts individually is a good idea. As I mentioned, I actually bought p90x a few months ago, but never started the whole 6 days a week program until now. I was just popping in random videos every once and a while for a workout. I definitely have gotten the hang of the chest/back workout, that's the one Ive done the most and enjoy the most. I've done the arms/shoulders a few times and that one was tough at first but has gotten easier. KempoX gets me sweating and it seems to fly by, so I enjoy that one too. Ab Ripper X I've done quite a few times over the last few months and can almost finish it.

As for the yogaX, I only hope that like the other 3 I mentioned, it gets easier after the first couple times. Ive only tried it once and didn't finish it. It was too hard for me to follow along, since they transition pretty fast and I found it hard to watch what they were doing while trying to do the poses. And then there's pylometrics which I already mentioned, have only tried twice and failed both times, heh. The Legs dvd I havent tried yet. I think I might just try these 3 for a week or two until I start to figure them out, and then combine all 6 and officially start my first 90days.


Not a bad approach. It is a marathon not a sprint.

Good luck!
Report Post Report Post
?