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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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Starting P90X & Need Some Guidance
I'm having a little trouble getting through this. I had a coach but he disappeared when I needed him most. I did day one and couldn't move the next day. Took a break then did day two on what should have been day three...My problem is I'm stuck on thinking that it won't work because I can't follow the food plan like in the book. I'm only 20 yrs old and live with my sister and we end up eating after 8pm bc I can't cook so I have to wait for her. And frankly, we can't grocery shop for the exact stuff on the nutrition plan. It's frustrating and I get SO depressed. IS there any simple way to put it so that I can just eat simple things and exercise and still lose the weight. I don't know how many calories I should be eating or what to burn. I don't have a heart rate monitor but will get one when I can.

PLEASE HELP...I'm going to keep exercising but I think I'm gonna start over with p90x on Monday (June 21, 2010). I have Cardio Max to do throughout the weekend.

FYI: I'm 5'3, about 170lbs = NOT GOOD, I'm just out of it. I currently don't have a job so I'm not doing anything throughout the day. I workout in the morning then I'm stuck in the house the rest of the day. I'm looking to lose 30-40 lbs bc with my height, I shouldn't be this heavy...My chest are giving me crazy back pain and I'm hoping they go down with weight lost.
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RE: Starting P90X & Need Some Guidance
6/18/10 1:49 PM as a reply to jdallas90.
There are others who can help you more than I can, but I'll get you started with some basics. First, do you have the P90X fitness guide? It will help you determine how many calories you should be eating. If you calculate your basic BMR, you're around 1600 calories per day. That's if you do nothing, then you need to add calories to fuel your P90X workout. I forget how many your supposed to add, something like 500-600 I think (I don't have the book in front of me) like I said, someone else will jump on and provide more precise info. As far as the diet, you don't have to go with the meal plan approach, you can use the portion diet, which explains how much carbs, proteins, and fats you are allowed to eat. Try to eat fresh foods, foods with no chemicals or preservatives. Start reading the ingredients when you pick up something on the shelf in the store, the less ingredients the better. Stay away from the junk food, soda, fast food etc. Cut out anything with high fructose corn syrup. Start to keep a food journal. You can use a website like fitday.com to track what you are eating, they have a database that will tell you how many calories are in the foods you are eating and the site is free to use.

As far as a heart rate monitor, in my opinion, its a nice to have, but not a necessity. First of all you can check your heart rate by taking your pulse and using any clock with a second counter. Now granted you don't want to stop in the middle of your workout to check your pulse, but you know what, I've found that when my heart rate is up, I know it. I'm breathing heavy, I can feel my heart working and I know when I feel like I'm pushing it too far. So the monitor is nice to have, but you shouldn't let it discourage you from doing your workouts.

As far as soreness - welcome to P90X! You are going to be sore, we all were the first week. The bad news is it gets worse by day 4, the good news is that it starts to get better after that. Soreness is good, it means your body is changing.

Don't get discouraged. You made the effort to buy the video, now all you have to do is push play each day and you will be feeling really good.

Best of luck.
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RE: Starting P90X & Need Some Guidance
6/19/10 6:57 AM as a reply to jdallas90.
Hey jdallas,

Don't give up! I'm kind of in a similar place. I'm 23, and I just finished my first year teaching, and I've got the summer off. So I started the lean program on June 8th (10 days ago), and I'm finally at the end of WEEK ONE. I had to skip a few days in between for various reasons: feminine, finals, and the fact that I could get only 3 hours of sleep and couldn't get out of bed without hurting. I hated skipping, but I just tried harder to bring it the next day.

I'm 5'5 and 200 lbs. Although my friends say they can't believe it, I can feel it and it doesn't feel good... especially in the chest area. I actually pulled a back muscle in college while dragging my laundry across the quad because I wasn't wearing a good bra (it was laundry day). I just got some great advice from the She-ra's over at the Girls with Guts P90X tread (search for it). They say, don't keep watching the scale for the weight to drop because it will drive you crazy. You're adding muscle, and you'll lose inches before you lose pounds. So make sure you take some initial measurements (you can get a fabric tape measure at Walmart for cheap). And someone mentioned that they know women who have lost 2" in the chest area within the first 30 days. Plus, in P90x you're strengthening your chest and back muscles, so I'm hoping that will bring some relief.

And I don't cook, either. So I'm not really following a nutrition guide, but I'm try to edit my food choices and eat smart. I'm thinking about "investing" in Shakeology for the health and energy benefits, but also so I have one less meal to plan. Make sure you eat enough protein and calories. Eggs are a good source of protein and pretty easy to scramble. (I've at least got that dish down.) But that's all the food advice I can give because I have to get my act together in that area.

To close, I just want to recap my first week. I was pretty pumped the first three days, then Yoga brought me down (it is rough). And I was dogging the rest of the workouts, but I kept with it. I was usually really sore the next morning, but my muscles worked themselves out throughout the day, and I was ready to work out again in the afternoon. My main struggle has been maintaining a good energy level. However, my body already feels better. It's the simple things like not being so clumsy because I'm actually in tune with how my body is moving, or being able to bend over and pick stuff up more easily. Today, I sat in an all-day workshop, so there was a lot of crossing legs and folding arms, and I was actually surprised when I felt some new muscle beneath the flab.

The program isn't supposed to be easy, but it sounds like that isn't your main frustration. Your concerns about the food program aren't unfounded, but you shouldn't let them bring you down. It's really easy to doubt yourself the first week. I know I've thought about giving up and trying an easier program, but it's my accountability with my brother (whose gone through P90X classic), my blog, and these boards that encourages me to stick with it. Remember, "do your best and forget the rest."

I'm not a coach, but you're welcome to message me any time.

Be sure to BRING IT on Monday!
~ Christina
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RE: Starting P90X & Need Some Guidance
6/18/10 6:20 PM as a reply to jdallas90.
Thanks to both of you. It definitely helped me a bit. I'm definitely going to keep at it and try my hardest. It was just the food thing that frustrated me. I'm going to take both of your suggestions into consideration and go with it and look more into the threads bc they really do help. Thats what made me decide to post my own bc I see the members really help out. Again, thank you SO much...I had a talk with my sister today and she expressed how she can tell I'm stressed and depressed about this weight thing.

THANX
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RE: Starting P90X & Need Some Guidance
6/18/10 8:12 PM as a reply to jdallas90.
jdallas90:
I . I'm only 20 yrs old and live with my sister and we end up eating after 8pm bc I can't cook so I have to wait for her. And frankly, we can't grocery shop for the exact stuff on the nutrition plan.


JD:
Read this quote of yours over a couple of times....... .

Here's the deal. You have to take responsibility for your own life. This is gut check time.

You have to learn to cook on your own. You can't throw that responsibility on someone elses shoulders. Take ownership.
Go to the Food Channel and punch in anything you like to eat and you'll get a recipe.
Go up to the eat smart tab up here and check Michi's ladder.
A lot of that stuff can be eaten raw or with minimum prep, but bottom line, this is your life and its not your sisters job to cook for the rest of your life. Cooking is fun, not that hard, and worth knowing. Just learn one or two recipes a week. It's not that big of a deal.
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RE: Starting P90X & Need Some Guidance
6/18/10 8:32 PM as a reply to jdallas90.
jdallas,

A few food recommendations for someone who is averse to cooking.

Vegetables: Buy the canned stuff! BUT, ONLY buy the canned stuff that says "no salt added" on the label. Sodium (salt) along with sugar (high fructose corn syrup) will be YOUR ENEMY during this journey. Pick up some green beans, corn, peas, carrots, etc... If for some reason you can't get "no salt added" canned veggies, try to get the "50% less salt" canned veggies and then drain the water inside the can, refill it with tap water, do a quick shake, drain it again, and then refill again with tap water. If "50% less salt" canned veggies aren't available, go with the regular canned veggies, but again, drain, refill, shake, drain, refill, etc..

All you have to do to cook canned veggies is toss them in a microwave safe dish (tupperware is usually fine) and heat them on high for about 2-3 minutes (keep them in the water). Then just scoop out your portions. When I use canned veggies (I prefer frozen), one can is usually good for 2-4 servings depending on the vegetable so I can stretch it out over several meals, which is ideal since I need to eat about 6 meals per day.

Fruit, buy fresh! No cooking! emoticon

Carbs - brown rice! Just buy a big bag of the stuff. All you need is water to cook it. It's SUPER simple. Just add the double the amount of water to the rice (ie, 1 cup rice and 2 cups water) in a pot, bring it to a boil, reduce the heat to the lowest (or close to it) setting and let it simmer for about 20 minutes or until all of the water is absorbed. Like the veggies, you can cook extra and use the rest over the next several meals. Since you'll likely want to watch the amount of carbs you eat, 2 cups of rice will probably last you several days. When reheating, add just a tiny bit of water to the pile of rice on your plate!

Meat - chicken and pork chops. Buy the leanest cuts you can, and then trim off the rest of the fat. Put them on a cooking pan (with aluminum foil to expedite clean up) and toss them in a heated oven (350 degrees) for 18 minutes. Pull them out after 18 minutes and grab a knife and fork. Cut into the thickest part of the thickest piece. You shouldn't see any pink. If you do, pop them back in for another 3 minutes and then check again. Thinner pieces of meat (not as "tall") should be checked after about 12 minutes. Check out the seasoning aisle at the grocery store to see if anything sounds good. I'm a BIG fan of "lemon pepper" seasoning for my chicken. Not a lot of salt in it and I looove the lemon taste. I always cook at least one package of chicken or pork chops (4 pieces) at a time and save the rest for later (just like veggies and rice - notice a trend there? haha).

Salads are also a GREAT idea. They're VERY filling and depending on what you put on them, VERY low in calories but very HIGH in nutrition. My recommendation, go to a local salad bar and see what they have on the bar that you like. Then, go to the grocery store and buy all of those things. Be sure to get a low fat dressing! I like this on my salads:
Spinach (instead of iceberg lettuce b/c iceberg lettuce has almost NO nutritional value - it's green water), black olives, tomatoes, carrots, mushroom, green peppers and occasionally I'll add sunflower seeds (already shelled), kidney beans and chickpeas. But those are all high in sodium and/or fat so use them sparingly.
You can also grab a piece of chicken you already cooked and cut that up and put it on top to add some extra protein to your salad (which you'll need).

So, those are a few easy suggestions that may take a little time, but they're SUPER easy.

Hope that helps get you on the right diet track.

As for your workouts... as was mentioned, you're GOING to be sore the first week or two. It's just the nature of the program. One of the nice things about the program is that you can usually do the workout the next day because whatever is sore, you're working something else (if arms are sore, you're working legs, etc..).

Push through it!! It's worth it!

Jonathan
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RE: Starting P90X & Need Some Guidance
6/19/10 11:36 AM as a reply to JonathanBrady.
Canned vegetables should only be eaten during Nuclear war.

Buy fresh or frozen vegetables, but if you buy frozen, make sure they're not covered in butter. You just want the Veg.
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RE: Starting P90X & Need Some Guidance
6/19/10 9:36 PM as a reply to FunnymanMike.
Nuclear war, or by someone who doesn't know how to cook and doesn't seem motivated to do so. Frozen veggies can take upwards of half an hour or more from start to finish. Their canned counterparts are running about 5 minutes.

I think for this particular person, canned is the way to go, TO START. Obviously, frozen is probably a better option for most people, and if she can get there, GREAT!

I'm stickin' with the canned veggies for her, for now emoticon

Jonathan
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RE: Starting P90X & Need Some Guidance
6/22/10 6:20 PM as a reply to jdallas90.
Funnyman Mike, you're right I do need to take control of my own. I'm headed to live in a dorm and I won't be able to cook like I can so freely at home. But you're absolutely right. I do rely on her and that messes me up bc honestly she's in WAY better shape than me.

jebrady03: thanks so much for your suggestions. VERY detailed and I need that more than anything. I'm getting down to business and pushing through!

THANKS FOR THE HELP, KEEP THE COMMENTS COMING
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RE: Starting P90X & Need Some Guidance
6/22/10 6:54 PM as a reply to jdallas90.
Regardless of opinions on canned vegetables, canned fruits are awesome. Buy lots of those to snack on.
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