As mentioned earlier, I am not feeling too well today (or yesterday). I hope it gets better, but if not, I can still do the workouts! I'm eating enough and drinking enough each day, so no troubles there. I just need some more sleep, I think. Too bad shifting my schedule by another hour or so didn't seem to work last night. Waking up at midnight and not really able to get back to sleep wasn't that good for me this morning. Oh well, I still did it!
Yesterday I also purchased P90 Master Series and P90X. I want to use the diet plan for P90X during the Master Series since the P90MS doesn't come with anything from what I've heard. I'm excited to get this in the mail and start going through the material and previewing the DVD's. I hope I don't get scared too badly!
I also scheduled a physical with my doctor. I didn't have one last year because I never like going to hear how fat I am. But now that I've changed my life around, I think I will be happy with where ever I am in August. I scheduled it near my birthday, which is something I've wanted to do, have physicals near my birthday each year.
Tuesday, March 30, 2010
Day 2 - Diet
Breakfast - Oatmeal w/ Skim Milk, Protein, Cinnamon, Blueberries
Snack - Apple
Lunch - Almond Butter & Jelly with an Apple
Snack - Apple
Dinner - Pita Pizza
I bought dried blueberries yesterday. I can just keep them in my drawer at work and make my breakfast at work without any problems! Oatmeal every day!
Snack - Apple
Lunch - Almond Butter & Jelly with an Apple
Snack - Apple
Dinner - Pita Pizza
I bought dried blueberries yesterday. I can just keep them in my drawer at work and make my breakfast at work without any problems! Oatmeal every day!
Day 2 - Exercise
I haven't been feeling well the last couple of days. Going to sleep at around 7-8pm last night, I still only slept for about 3-4 hours before waking up. Needless to say, when 0345 rolled across the clock, I did not want to get up! I eventually did get downstairs at 0415, so not too late. The point is I still made it!
Sweat 1-2 today was brutal. My nose is stuffed up and I was tired. I pushed through it, though, and did everything and then some. According to my schedule, I only planned to do 50 crunches today as I work into the program. Unfortunately for me, I was an overachiever and did all 100. I guess this means I always have to do 100? The form and pacing need some work, but the abs felt painful at the end!
Sweat 1-2 today was brutal. My nose is stuffed up and I was tired. I pushed through it, though, and did everything and then some. According to my schedule, I only planned to do 50 crunches today as I work into the program. Unfortunately for me, I was an overachiever and did all 100. I guess this means I always have to do 100? The form and pacing need some work, but the abs felt painful at the end!
Monday, March 29, 2010
Day 1 - Feelings
As I said, I'm psyched about starting up again, and I can't wait to see how good the next three months are. It is a heady feeling to know that your life is about to change for the better, and I believe that it will be possible for me to make great improvements to my health. How do I know this? I have read and seen so many people's transformations, that there can't be any different result if I follow along the same path all those other people did, too.
So keep my in your prayers, keep providing support, and keep pressing play!
So keep my in your prayers, keep providing support, and keep pressing play!
Day 1 - Measurements
Ok, Monday is going to be the new day for measurements, metrics, and pictures. I am taking some more measurements now that I have done more research on what other people did. I am just adding in the arms and legs. I don't know how these are going to change, but we'll see!
So if you compare to last time, the neck is the same, the chest has increased 0.50", the waist has decreased 0.50", and the hips are a different measurement. I was reading online that the measurement I was taking before wasn't correct, so I have started to use a different location. My BMI has increased a little due to the 2 pounds, but my overal BF% has fallen from 40.5% to 39.9%. This means that even though I gained a couple pounds, I actually still lost weight. Probably was just food weight inside from my bigger dinner! My WHR is no 1.11 compared to 1.17 (but it's a different measurement).
So if you compare to last time, the neck is the same, the chest has increased 0.50", the waist has decreased 0.50", and the hips are a different measurement. I was reading online that the measurement I was taking before wasn't correct, so I have started to use a different location. My BMI has increased a little due to the 2 pounds, but my overal BF% has fallen from 40.5% to 39.9%. This means that even though I gained a couple pounds, I actually still lost weight. Probably was just food weight inside from my bigger dinner! My WHR is no 1.11 compared to 1.17 (but it's a different measurement).
Day 1 - Diet
One thing I didn't do was have my meals already made for this week. So after the workout, I put together a sandwich and two snack together to take to work. The nice thing about the oatmeal, is that I can have everything at work, ready to go, and don't have to pack a thing!
Breakfast - Oatmeal w/ Skim Milk, Protein, Blueberries
Snack - 1/3 Cup Sweet Potatoes
Lunch - Chicken Sandwich & Apple
Snack - 1/3 Cup Sweet Potatoes
Dinner - Pita Pizza
Breakfast - Oatmeal w/ Skim Milk, Protein, Blueberries
Snack - 1/3 Cup Sweet Potatoes
Lunch - Chicken Sandwich & Apple
Snack - 1/3 Cup Sweet Potatoes
Dinner - Pita Pizza
Day 1 - Overview
Started strong again today! I was up at 0345 and down in the basement by 0400. I was feeling a little sick today and Jess and Maddie have been having little colds for a while now. I hope I don't catch something bad and have to take a few days off!!
The break this weekend was really nice. I got to have two nice dinners with both sides of the family and just relax and not worry about the diet for a little bit. I did gain a couple pounds, but it wasn't a real issue and I'm pretty sure it won't hurt my overall progress one bit - the body does need to rest and rebuild itself every month!
I think this weekend cemented things in place and will energize me to tackle the next 3 months with a renewed vigor! I have changed things up a bit from how I was doing them the last month. The diet will remain the same, but for the sculpting routine, I will be bringing it a lot more than before. Instead of keeping the weight the same for every single exercise in the workout, I am going to change them to make sure that I am not being too easy on myself.
I stayed at the same 10 pounds I was at last time, but recorded the number of reps I did for each workout. I am not going to post these values on the blog, but I am keeping track of them. If any rep counts exceed the 15 reps (all exercises post an 8-15 rep goal), then I will up the weight on that exercise. So far, I have to up the weight on all of them!! I will move up to 15 pounds next time (Thursday) and see what happens. Hopefully this will increase my strength more rapidly - I have to prepare for "The X!".
The break this weekend was really nice. I got to have two nice dinners with both sides of the family and just relax and not worry about the diet for a little bit. I did gain a couple pounds, but it wasn't a real issue and I'm pretty sure it won't hurt my overall progress one bit - the body does need to rest and rebuild itself every month!
I think this weekend cemented things in place and will energize me to tackle the next 3 months with a renewed vigor! I have changed things up a bit from how I was doing them the last month. The diet will remain the same, but for the sculpting routine, I will be bringing it a lot more than before. Instead of keeping the weight the same for every single exercise in the workout, I am going to change them to make sure that I am not being too easy on myself.
I stayed at the same 10 pounds I was at last time, but recorded the number of reps I did for each workout. I am not going to post these values on the blog, but I am keeping track of them. If any rep counts exceed the 15 reps (all exercises post an 8-15 rep goal), then I will up the weight on that exercise. So far, I have to up the weight on all of them!! I will move up to 15 pounds next time (Thursday) and see what happens. Hopefully this will increase my strength more rapidly - I have to prepare for "The X!".
Friday, March 26, 2010
New Format
I think I will also have this behave more like a normal blog. I will still put the date and P90 day in the post title, but rather than 1 massive post, I will have a diet post, exercise post, feelings post, measurements post, etc.
So each day, there will be 3 posts, maybe 4. On Sundays I will have 4 or 5 since there will be pictures and measurements!
Let me know if you like the new format or the old. I'm just trying to think of what would make it easier to update and for everyone to read.
Thanks!!
So each day, there will be 3 posts, maybe 4. On Sundays I will have 4 or 5 since there will be pictures and measurements!
Let me know if you like the new format or the old. I'm just trying to think of what would make it easier to update and for everyone to read.
Thanks!!
2010.03.26 - Before the Storm
Well, since there is no exercise today or tomorrow (or Sunday), I will just say that I am still watching what I eat, keeping to the P90 diet about 90%. I think I'll probably gain a little weight over these 4 days, but hopefully at most a pound (or lose some more!!).
Breakfast - Skip
Snack - Cucumbers w/ dressing
Lunch - Tuna Sandwich & Banana
Snack - Cucumbers w/ dressing
Dinner - Tuna Sandwich & 2 cookies
Breakfast - Skip
Snack - Cucumbers w/ dressing
Lunch - Tuna Sandwich & Banana
Snack - Cucumbers w/ dressing
Dinner - Tuna Sandwich & 2 cookies
Thursday, March 25, 2010
2010.03.25 - W5D1 - 153
Seeing as how I decided to restart the program, and it has been a solid month of great work so far (17 pounds in 4 weeks!), I am taking the next 3 days off (and Sunday as normal) from exercise to fully recuperate before starting up P90 for real on Monday! I'm excited for the break and for starting up again!
I didn't take them last night because of the game. I figure it doesn't matter anyway, since I'm "re-starting" the program Monday. I will take pictures on Sunday night and start posting again on Monday!
These I was able to take last night, and there wasn't a significant change. In fact, neck and waist both dropped by the same amount, keeping the BF% the same. My hips didn't change at all, so my WHR reduced!! My neck also dropped by another 0.25". A total neck size loss of 0.50" in 4 weeks. Things should pick up as I will be starting about double the intensity for the next 3 months as I was doing over the last 1 month.
I thought I would add another section, especially with the re-start. I should capture how I am feeling each day. How is the program working for me? My life? My thoughts in general? I'll just capture a paragraph or so in the "Thoughts/Feelings" section to get in touch with my feminine side. All joking aside, I know that losing weight and changing your life is frustrating and mentally taxing as you attempt to change who you are to become who you want to be. So I will attempt to record this vital part of the transformation here!
So we'll have pictures, measurements/metrics, exercise, diet, and thoughts/feelings! That should be everything! I will also change the title of each post to read, "P90 - Day #" to make it a little easier to follow along now that I am sticking with the schedule of the original/base program.
I am even more excited now about re-starting the program now that I have stuck with it for a month and done such a great job. Over the last 12 weeks (7 before P90 and 5 during), I have already done a lot to change my life. My diet has improved, my exercise schedule is pretty stable (this morning is the exception!), and I think I am beginning to see that I can do it! It is a pretty great feeling to be successful at something and see that your goal is attainable - especially after wanting something for so long but not really doing anything about it.
Pictures
I didn't take them last night because of the game. I figure it doesn't matter anyway, since I'm "re-starting" the program Monday. I will take pictures on Sunday night and start posting again on Monday!
Measurements/Metrics
These I was able to take last night, and there wasn't a significant change. In fact, neck and waist both dropped by the same amount, keeping the BF% the same. My hips didn't change at all, so my WHR reduced!! My neck also dropped by another 0.25". A total neck size loss of 0.50" in 4 weeks. Things should pick up as I will be starting about double the intensity for the next 3 months as I was doing over the last 1 month.
Diet
Breakfast - 4 slices cucmber with Salad Dressing
Snack - 2 slices cucumber with salad dressing
Lunch - Tuna Sandwich & Banana
Snack - 2 slices cucumber with salad dressing
Dinner - Pita Pizza
Thoughts/Feelings
I thought I would add another section, especially with the re-start. I should capture how I am feeling each day. How is the program working for me? My life? My thoughts in general? I'll just capture a paragraph or so in the "Thoughts/Feelings" section to get in touch with my feminine side. All joking aside, I know that losing weight and changing your life is frustrating and mentally taxing as you attempt to change who you are to become who you want to be. So I will attempt to record this vital part of the transformation here!
So we'll have pictures, measurements/metrics, exercise, diet, and thoughts/feelings! That should be everything! I will also change the title of each post to read, "P90 - Day #" to make it a little easier to follow along now that I am sticking with the schedule of the original/base program.
I am even more excited now about re-starting the program now that I have stuck with it for a month and done such a great job. Over the last 12 weeks (7 before P90 and 5 during), I have already done a lot to change my life. My diet has improved, my exercise schedule is pretty stable (this morning is the exception!), and I think I am beginning to see that I can do it! It is a pretty great feeling to be successful at something and see that your goal is attainable - especially after wanting something for so long but not really doing anything about it.
Wednesday, March 24, 2010
2010.03.24 - W4D7 - 154
I forgot to say that when next week starts, I will adjust the countdown to reflect the P90 time (91 days for 13 weeks). So you will see it jump from 150 on Sunday to 91 on Monday. This will take me from 2010.03.29 to 2010.06.27 in P90. We'll see how it goes!! Just Push Play and Bring It!!
Woke up at 0330 today and got out of bed at 0345. I was in the basement by 0415 and did the Fat Burner Express video. Again, I kept up with the video's pace and used a 10 pound dumbbell instead of a medicine ball. I was sweating by the end of it, but it felt oh so good! I think that this routine is actually more difficult cardio-wise than the Sweat 1-2 program.
I looked at the time of it, and it is 25 minutes (28 including Power Yoga) of constant moving without rest except to switch positions and exercises. Sweat 1-2 only has 10 minutes (14 including Power Yoga) before you get a break. Granted the break is only 30-40 seconds, but then you get the easier kicking/punching for 12 minutes.
Sweat 3-4 adds another 4-5 minutes to the first round and 6 minutes in the second, bringing the total up to 15 minutes of high-intensity cardio before the break and 18 minutes of lighter intensity after the break. Again, this is only approximate, it may be off by a minute or two, but it is still surprising to me!
Breakfast - Oatmeal w/ Skim Milk, Cinnamon, Protein and 1 Cup Green Tea
Snack - 2 slices Cucumber w/ Ranch Dressing
Lunch - Tuna Sandwich & Apple
Snack - 2 slices Cucumber w/ Ranch Dressing
Dinner - Chicken and Vegetables, Roast Beet Salad, 1 slice herb bread
We went to Andiamo's before the hockey game and I got something off their lean menu. It was a total of under 600 calories, which isn't too much more than I'm supposed to have anyway! It was great!
Exercise
Woke up at 0330 today and got out of bed at 0345. I was in the basement by 0415 and did the Fat Burner Express video. Again, I kept up with the video's pace and used a 10 pound dumbbell instead of a medicine ball. I was sweating by the end of it, but it felt oh so good! I think that this routine is actually more difficult cardio-wise than the Sweat 1-2 program.
I looked at the time of it, and it is 25 minutes (28 including Power Yoga) of constant moving without rest except to switch positions and exercises. Sweat 1-2 only has 10 minutes (14 including Power Yoga) before you get a break. Granted the break is only 30-40 seconds, but then you get the easier kicking/punching for 12 minutes.
Sweat 3-4 adds another 4-5 minutes to the first round and 6 minutes in the second, bringing the total up to 15 minutes of high-intensity cardio before the break and 18 minutes of lighter intensity after the break. Again, this is only approximate, it may be off by a minute or two, but it is still surprising to me!
Diet
Breakfast - Oatmeal w/ Skim Milk, Cinnamon, Protein and 1 Cup Green Tea
Snack - 2 slices Cucumber w/ Ranch Dressing
Lunch - Tuna Sandwich & Apple
Snack - 2 slices Cucumber w/ Ranch Dressing
Dinner - Chicken and Vegetables, Roast Beet Salad, 1 slice herb bread
We went to Andiamo's before the hockey game and I got something off their lean menu. It was a total of under 600 calories, which isn't too much more than I'm supposed to have anyway! It was great!
Tuesday, March 23, 2010
Sweat 1-2 Breakdown
Now that I'm doing all of the level 1-2 (except the Ab Ripper), I thought I would give a brief description of the program. You can find this at many other places on the internet, so I won't go into too much detail.
Stretch (4-5 minutes)
Basic neck, shoulder, chest, back, quad, hamstring, calf stretches
Power Yoga (4-5 minutes)
Plank, Up Dog, Down Dog
Plank, Up Dog, Down Dog, Runner's Pose R
Plank, Up Dog, Down Dog, Runner's Pose L
Plank, Up Dog, Down Dog, Crescent R
Plank, Up Dog, Down Dog, Crescent L
Plank, Up Dog, Down Dog, Warrior R
Plank, Up Dog, Down Dog, Warrior L
Plank, Up Dog, Down Dog
Knee Ups (each for 30 seconds)
Front
Out
Cross
Repeat the above once more
Jacks (each for 30 seconds)
Jumping Jacks
Jog in Place
Run Lunges
Repeat the above once more
X Work (each for 30 seconds)
Lateral X-Work
Fast Feet
Cross Hops
Repeat the above once more
Break - Water/Towl 30 seconds
Kicking (each for 30 seconds)
Front Kick Right
Front Kick Left
Knee Thrust Right
Knee Thrust Left
Side Kick Right
Side Kick Left
Repeat the above once more
Punching (each for 30 seconds)
Left Jab/Right Cross
Right Jab/Left Cross
Left Hook/Right Uppercut
Right Hook/Left Uppercut
Body Blows
Repeat the above once more
Cool Down (2-3 minutes)
Just walking around, moving limbs, cooling down after all that!!
Stretch (2-3 minutes)
Same as the first time, just to loosen everything up after all that work!!
Ab Ripper 100
10 crunches in 10 positions = 100 crunches!!
Crunch
Oblique Right
Oblique Left
Elbows to Knees
Supermans
Leg Lifts
Leg Pull-Ins
Hip Rockers
Bicycle Kicks
Whole Body Crunch
So I don't have to repeat all this, the Sweat 3-4 is the same, except where it reads, "Repeat the above once more", replace with "Repeat the above twice more!". The Ab Ripper 100 also becomes the Ab Ripper 200. I'll leave it to your imagination what that means!
Stretch (4-5 minutes)
Basic neck, shoulder, chest, back, quad, hamstring, calf stretches
Power Yoga (4-5 minutes)
Plank, Up Dog, Down Dog
Plank, Up Dog, Down Dog, Runner's Pose R
Plank, Up Dog, Down Dog, Runner's Pose L
Plank, Up Dog, Down Dog, Crescent R
Plank, Up Dog, Down Dog, Crescent L
Plank, Up Dog, Down Dog, Warrior R
Plank, Up Dog, Down Dog, Warrior L
Plank, Up Dog, Down Dog
Knee Ups (each for 30 seconds)
Front
Out
Cross
Repeat the above once more
Jacks (each for 30 seconds)
Jumping Jacks
Jog in Place
Run Lunges
Repeat the above once more
X Work (each for 30 seconds)
Lateral X-Work
Fast Feet
Cross Hops
Repeat the above once more
Break - Water/Towl 30 seconds
Kicking (each for 30 seconds)
Front Kick Right
Front Kick Left
Knee Thrust Right
Knee Thrust Left
Side Kick Right
Side Kick Left
Repeat the above once more
Punching (each for 30 seconds)
Left Jab/Right Cross
Right Jab/Left Cross
Left Hook/Right Uppercut
Right Hook/Left Uppercut
Body Blows
Repeat the above once more
Cool Down (2-3 minutes)
Just walking around, moving limbs, cooling down after all that!!
Stretch (2-3 minutes)
Same as the first time, just to loosen everything up after all that work!!
Ab Ripper 100
10 crunches in 10 positions = 100 crunches!!
Crunch
Oblique Right
Oblique Left
Elbows to Knees
Supermans
Leg Lifts
Leg Pull-Ins
Hip Rockers
Bicycle Kicks
Whole Body Crunch
So I don't have to repeat all this, the Sweat 3-4 is the same, except where it reads, "Repeat the above once more", replace with "Repeat the above twice more!". The Ab Ripper 100 also becomes the Ab Ripper 200. I'll leave it to your imagination what that means!
2010.03.23 - W4D6 - 155
Exercise
I set my alarm for 0330 so I would have more time to just lay in bed and relax until 0345 when I got ready to work out. I was in the basement by 0400 and started with Sweat 1-2. I'm not dreading it nearly as much as I used to, and I think it's because I can do it now. As stupid as that sounds, I don't like not being able to do something. Probably a very good idea I dropped down to level 1-2 for now - boost my morale!!
Diet
Snack - 1/2 Sugar Cookie after workout
Breakfast - Oatmeal with Skim Milk, Chocolate Protein, Cinnamon
Snack - 2 slices Cucumber w/ Ranch Dressing
Lunch - Tuna Sandwich & Apple
Snack - 2 slices Cucumber w/ Ranch Dressing
I weighed myself today (I know, I shouldn't have), but I gained a pound so far this week. I think it's because of all the bad days in a row (fish fry, pizza night, Frankenmuth). So I'm just going to have to deal with the consequences on Thursday. I hope I still lose some weight, even if it's just a pound!! I have to push myself to not cheat anymore and work out a little harder!
Dinner - Pita Pizza
Monday, March 22, 2010
2010.03.22 Update!!
Ok! After being able to complete the Sculpt 1-2 (except WTD!!), Sweat 1-2, and FBE (, and wake up at 4am no problem!) I have decided that I will officially start the normal P90 routine on Monday, 29 March 2010. I am not going to hold back anymore on the length of the routine. I am just going to "Press Play and Bring It!!".
This means that I had a 1-month introduction period to adapt my schedule, diet, and get used to the routines. Now I am going to start in Phase 1 and progress to Phase 4 over the next three months. Based on how things are going right now, I'm going to do Phase 1-2 for 30 days, and then transition to Phase 3-4 for 30 days. By Day 62, I will be entirely in the 3-4 routines.
Right now, I plan on keeping the FBE workouts in there as I really enjoy those and believe they have quite a few good workouts in there to supplement the P90 experience. I'm just as beat after that as I am at the end of Cardio - but with more burn on the muscles from different moves and more medicine ball workouts. We'll see how it goes!
With this new start point, I will be done by 27 June 2010. Then I will have a week recovery time before moving into the Master Series program on 5 July 2010. This is a twelve-week program taking me to the end of September. From what I've read, that program really prepares you for P90X and also is a great maintenance program for after P90X, having shorter workouts (by about 10 minutes).
Then I should be starting P90X on 4 October 2010 (after another week-long recovery), and finishing it by the end of the year. It will actually be finished on 2 January 2011, but that's just a Yoga X and X Stretch routine. Then another week rest, and keep on moving on to P90X+.
I know I have high hopes, but only by setting goals can we achieve the impossible. So I'm making this pledge to myself today, that by the end of the year, I will have completed my first round of "The X"!!
This means that I had a 1-month introduction period to adapt my schedule, diet, and get used to the routines. Now I am going to start in Phase 1 and progress to Phase 4 over the next three months. Based on how things are going right now, I'm going to do Phase 1-2 for 30 days, and then transition to Phase 3-4 for 30 days. By Day 62, I will be entirely in the 3-4 routines.
Right now, I plan on keeping the FBE workouts in there as I really enjoy those and believe they have quite a few good workouts in there to supplement the P90 experience. I'm just as beat after that as I am at the end of Cardio - but with more burn on the muscles from different moves and more medicine ball workouts. We'll see how it goes!
With this new start point, I will be done by 27 June 2010. Then I will have a week recovery time before moving into the Master Series program on 5 July 2010. This is a twelve-week program taking me to the end of September. From what I've read, that program really prepares you for P90X and also is a great maintenance program for after P90X, having shorter workouts (by about 10 minutes).
Then I should be starting P90X on 4 October 2010 (after another week-long recovery), and finishing it by the end of the year. It will actually be finished on 2 January 2011, but that's just a Yoga X and X Stretch routine. Then another week rest, and keep on moving on to P90X+.
I know I have high hopes, but only by setting goals can we achieve the impossible. So I'm making this pledge to myself today, that by the end of the year, I will have completed my first round of "The X"!!
2010.03.22 - W4D5 - 156
Exercise
Woke up today at 4am and pushed through the entire Sculpt 1-2 routine with 10 pound weights. I did 8 of each pushup and got halfway through the WTD pushup sets. Other than that, I felt good doing it, and plan on just doing the full 1-2 workout from now on. We'll see how things go in another couple of weeks, but maybe by week 6, I'll switch back over to the 3-4 program!!
Diet
Breafast - Oatmeal w/ Skim Milk, Chocolate Protein
Snack - 2 slices cucumber & ranch dressing
Lunch - Tuna Sandwich & Apple
Snack - 2 slices cucumber & ranch dressing
Dinner - Pita Pizza
Snack - 1 Sugar Cookie
Still working on the dinner schedules. Jess doesn't like a lot of food, so it is difficult to find recipes that she's agreeable to. I'm thinking of just coming up with a daily menu for the month, so 30 recipes to cycle between every month. That should offer more variety for the family as well!!
Sunday, March 21, 2010
2010.03.21 - W4D4 - 157
No exercise today!!
Breakfast - Banana & 1 packet of Oatmeal
Snack - Apple
Lunch - Frankenmuth Dinner - 1 chicken breast, 1 drumstick, 1 spoon of each side (applesauce, cranberry relish, mashed potatoes, stuffing, gravy, carrots. No butter noodles!!
Snack - Handful Veggie Chips/Straws
Dinner - 1/2 almond butter & jelly sandwich
Diet
Breakfast - Banana & 1 packet of Oatmeal
Snack - Apple
Lunch - Frankenmuth Dinner - 1 chicken breast, 1 drumstick, 1 spoon of each side (applesauce, cranberry relish, mashed potatoes, stuffing, gravy, carrots. No butter noodles!!
Snack - Handful Veggie Chips/Straws
Dinner - 1/2 almond butter & jelly sandwich
Saturday, March 20, 2010
2010.03.20 - W4D3 - 158
Exercise
I slept in a little late and then did my Fat Burning Express workout. This is 35 minutes long, but again, maybe because of yesterday, I decided to push through and finish the whole thing. I was dripping in sweat after it was over, but I am glad that I did it. I finished it with doing all the reps at the same speed, and also using a 10 pound medicine ball! No whimpy 5-6 pound one for me!!
Diet
Breakfast - Pancakes (no syrup or fruit)
Snack - Banana
Lunch - Tuna Sandwich & Apple
Snack - Brownie
Dinner - 2 pieces of pizza, salad & brownie
We had a get together with some friends. This week will probably be a low week for weight loss with the fish fry, get together, and Frankenmuth tomorrow. I will just have smaller meals and skip snacks since I know the dinner calorie count will be a little higher. Hopefully the full exercise routines help me burn off the extra!!
2010.03.19 - W4D2 - 159
Exercise
I finished the whole cardio portion of the Sweat 1-2 routine. This was a first for me. I decided I was close enough to the end of the routine to finish it off, and it was an extra 7 minutes. The worst part was pushing through the difficult cardio and making it to that point. I am going to continue to finish off this part of the workout regardless of time so that I can make the transition to 3-4 as soon as possible. I am very excited about this as I think this is the first time I've done it!
Diet
Breakfast - 1/2 waffle with fruit
Snack - Skip
Lunch - Tuna Sandwich
Snack - A couple sips of Jess' frappuccino
Dinner - 1 plate of fish, coleslaw, french fries, bread, and tartar sauce/ketcup at St. Donald's Fish Fry. I also had 1 small cup of ginger ale.
Thursday, March 18, 2010
2010.03.18 - W4D1 - 160
When I woke up this morning (still at 4am) my shoulder was hurting. I slept on it the wrong way most likely. I didn't go down to work out since it was the sculpting/weights routine. I will do it when I get home this afternoon. Aside from that, week 3 finished!!
I lost 2.6 pounds this week, which is still about 1 pound more than the average I want to lose per week. My goal is 1.75-2.00 pounds per week, and I am exceeding that goal!! This will only improve as I add more time to my workouts!
I can see the neck measurement fluctuating again, but that's okay, since I still lost 0.25" in three weeks. I also lost 0.50" in my chest and hips and 1.50" in my waist!! All in 3 weeks!!
According to my bodyfat measurement, I've lost a total of 13.6 pounds with 9.8 from fat and 3.8 from muscle. This is 72% fat and 28% muscle. At my goal, it is 73% fat and 27% muscle loss, so I'm right on goal! I'm excited to see these results!!
Breakfast - Oatmeal w/ Skim Milk, Protein, Blueberries, Strawberries
Snack - 1/4 Almond Butter & Jelly Sandwich, 3 slices Turkey Bacon
Lunch - 1.5 Tuna Sandwich & Apple
Snack - 3 slices Turkey Bacon
Dinner - Pita Pizza
Today is a slight cheat day, hence the little extra. Tomorrow we are planning on going to my dad's church's fish fry - so that will be a bit more calories. I'll have mostly baked fish, so probably 500 calories more that day than normal (putting me at around 2000 for the day).
Pictures
Measurements/Metrics
I lost 2.6 pounds this week, which is still about 1 pound more than the average I want to lose per week. My goal is 1.75-2.00 pounds per week, and I am exceeding that goal!! This will only improve as I add more time to my workouts!
I can see the neck measurement fluctuating again, but that's okay, since I still lost 0.25" in three weeks. I also lost 0.50" in my chest and hips and 1.50" in my waist!! All in 3 weeks!!
According to my bodyfat measurement, I've lost a total of 13.6 pounds with 9.8 from fat and 3.8 from muscle. This is 72% fat and 28% muscle. At my goal, it is 73% fat and 27% muscle loss, so I'm right on goal! I'm excited to see these results!!
Diet
Breakfast - Oatmeal w/ Skim Milk, Protein, Blueberries, Strawberries
Snack - 1/4 Almond Butter & Jelly Sandwich, 3 slices Turkey Bacon
Lunch - 1.5 Tuna Sandwich & Apple
Snack - 3 slices Turkey Bacon
Dinner - Pita Pizza
Today is a slight cheat day, hence the little extra. Tomorrow we are planning on going to my dad's church's fish fry - so that will be a bit more calories. I'll have mostly baked fish, so probably 500 calories more that day than normal (putting me at around 2000 for the day).
Exercise
Wednesday, March 17, 2010
2010.03.17 - W3D7 - 161
Exercise
I woke up today and did 21 minutes of the FBE workout. Again, I used the 5# weight as my "medicine ball" and got through the routine!!
Diet
Breakfast - Oatmeal w/ Skim Milk, Protein, Blueberries, Strawberries
Snack - 3 slices Turkey Bacon
Lunch - Tuna Sandwich & Apple
Snack - 3 slices Turkey Bacon
Dinner - Pita Pizza w/ Tuna
Snack - 1/4 Almond Butter & Jelly Sandwich (Maddie didn't eat it all!)
I woke up today and did 21 minutes of the FBE workout. Again, I used the 5# weight as my "medicine ball" and got through the routine!!
Diet
Breakfast - Oatmeal w/ Skim Milk, Protein, Blueberries, Strawberries
Snack - 3 slices Turkey Bacon
Lunch - Tuna Sandwich & Apple
Snack - 3 slices Turkey Bacon
Dinner - Pita Pizza w/ Tuna
Snack - 1/4 Almond Butter & Jelly Sandwich (Maddie didn't eat it all!)
Tuesday, March 16, 2010
2010.03.16 - W3D6 - 162
Exercise
Got up today at 4am and did the Cario 1-2 program. I decided to try it out doing the first superset on full intensity (which is lower than 3-4's intensity), then half-intensity, and alternating. There are also only two supersets per exercise block. So only two times through knee-ups instead of three. I was able to do this without too much difficulty and made it to the beginning of punches. I will try to do 4 high and 4 low next time.
Diet
Breakfast - Oatmeal, Skim Milk, Chocolate Protein Powder, Blueberries, Strawberries, 1 slice cheese
Snack - 3 slices Turkey Bacon
Lunch - Tuna Sandwich & Apple
Snack - 1 Tbl Almond Butter
Dinner - Pita Pizza
I have to stop snacking so much. I noticed yesterday that I had about 20 veggie sticks and 10 jelly beans. This is probably 100-150 calories that was unintended. I'm going to go for a little walk today after work with Maddie and Jess and try to burn some of this stuff off!! No more snacking!!
Monday, March 15, 2010
2010.03.15 - W3D5 - 163
Today, I woke up and decided that I should jump back down to the 1-2 workout, rather than stay at the 3-4 workout. I'm still going to be doing the same amount of time that I was doing before, it's just that I want to do more of the workout and not stop half-way through a more difficult workout.
I looked at my time-schedule, and with the 1-2 Sculpting (29 minutes) and Sweating (36 minutes), I will finish this DVD the end of May. This will be the 3-month anniversary of starting the workout - and the midpoint of my 6-month goal. I think this will better allow me to build up a good strength/cardio base and better tackle the 3-4 cardio and the higher number of pushups in 3-4 sculpting.
I did 23 minutes of 1-2 sculpting today. This brought me almost to the end of the workout, since the last 2-3 minutes is cool-down. Included in my workout was the 7-7-7 WTD that I dread. Well, I did the first and second set (WT), but still failed on the D. I rolled over like a dead dog and used the free weights to get another weak 7 out of me!!
Using the Perfect Pushup device, I got 8 of each type of pushup (the first set of regular and the second set of wide grip). I have 21 workouts to get from 8 pushups to 15 pushups. This is an increase of 7, so I have to increase by 1 pushup every 3 workouts (actually 2 - regular and wide grip). That shouldn't be too bad!!
Breakfast - Oatmeal, Skim Milk, Protein Powder, Blueberries, Strawberries
Snack - 3 slices Turkey Bacon
Lunch - Tuna Sandwich (I keep forgetting my fruit!!)
Snack - 1 Tbl Almond Butter
Dinner - Pita Pizza with 20 Veggie Sticks
Snack - 1 Cup Vanilla Frozen Yogurt (100 Cal)
Snack - 10 Jelly Beans (50 Cal)
Jess and I have also been planning our future dinner ideas. We want to start having real family dinners. It may seem kind of cheesy, but we are having a theme each night. There will generally be a main course, 2 sides, and a dessert. We may add some more variety in the future, but for now, we have 1 theme for each day:
Spaghetti Sundays - Pasta type dish, breadsticks, salad, Italian ice
Mexican Mondays - Mexican dish, bean or rice side, cinnamon tortilla chips, fruit salsa
Two for Tuesdays - Sandwich, Soup, Salad, Cookie
Wacky Wednesdays - Build your own Pizza or Burger, Breadsticks or Fries, Salad, Smoothie or Shake
Thanksgiving Thursdays - Turkey, Mashed Potatoes, Green Bean Casserole, Pie
Fishy Fridays - Fish dish, french fries, salad, cupcake
Salad Bar Saturdays - Salad bar with chicken, pasta salad, brownie
I am going to find the calorie content of each meal and make sure that I don't eat too much. This will give me plenty of practice at recognizing not only proper serving sizes, but also combinations of food to get the calories I need.
I looked at my time-schedule, and with the 1-2 Sculpting (29 minutes) and Sweating (36 minutes), I will finish this DVD the end of May. This will be the 3-month anniversary of starting the workout - and the midpoint of my 6-month goal. I think this will better allow me to build up a good strength/cardio base and better tackle the 3-4 cardio and the higher number of pushups in 3-4 sculpting.
Exercise
I did 23 minutes of 1-2 sculpting today. This brought me almost to the end of the workout, since the last 2-3 minutes is cool-down. Included in my workout was the 7-7-7 WTD that I dread. Well, I did the first and second set (WT), but still failed on the D. I rolled over like a dead dog and used the free weights to get another weak 7 out of me!!
Using the Perfect Pushup device, I got 8 of each type of pushup (the first set of regular and the second set of wide grip). I have 21 workouts to get from 8 pushups to 15 pushups. This is an increase of 7, so I have to increase by 1 pushup every 3 workouts (actually 2 - regular and wide grip). That shouldn't be too bad!!
Diet
Breakfast - Oatmeal, Skim Milk, Protein Powder, Blueberries, Strawberries
Snack - 3 slices Turkey Bacon
Lunch - Tuna Sandwich (I keep forgetting my fruit!!)
Snack - 1 Tbl Almond Butter
Dinner - Pita Pizza with 20 Veggie Sticks
Snack - 1 Cup Vanilla Frozen Yogurt (100 Cal)
Snack - 10 Jelly Beans (50 Cal)
Jess and I have also been planning our future dinner ideas. We want to start having real family dinners. It may seem kind of cheesy, but we are having a theme each night. There will generally be a main course, 2 sides, and a dessert. We may add some more variety in the future, but for now, we have 1 theme for each day:
Spaghetti Sundays - Pasta type dish, breadsticks, salad, Italian ice
Mexican Mondays - Mexican dish, bean or rice side, cinnamon tortilla chips, fruit salsa
Two for Tuesdays - Sandwich, Soup, Salad, Cookie
Wacky Wednesdays - Build your own Pizza or Burger, Breadsticks or Fries, Salad, Smoothie or Shake
Thanksgiving Thursdays - Turkey, Mashed Potatoes, Green Bean Casserole, Pie
Fishy Fridays - Fish dish, french fries, salad, cupcake
Salad Bar Saturdays - Salad bar with chicken, pasta salad, brownie
I am going to find the calorie content of each meal and make sure that I don't eat too much. This will give me plenty of practice at recognizing not only proper serving sizes, but also combinations of food to get the calories I need.
2010.03.14 - W3D4 - 164
No workout today!!! And a good thing too, with losing an hour from DST.
Breakfast - Pancake with Syrup
Snack - Skip
Lunch - Tuna Sandwich
Snack - 1/2 piece of cheesecake and 1/2 scoop vanilla frozen yogurt
Dinner - 1 taco and 1/2 cup of beand & rice
Snack - 1 piece of cake and 1 scoop of ice cream
Happy Birthday Mike!!!
Diet
Breakfast - Pancake with Syrup
Snack - Skip
Lunch - Tuna Sandwich
Snack - 1/2 piece of cheesecake and 1/2 scoop vanilla frozen yogurt
Dinner - 1 taco and 1/2 cup of beand & rice
Snack - 1 piece of cake and 1 scoop of ice cream
Happy Birthday Mike!!!
2010.03.13 - W3D3 - 165
Exercise
Today was nice - I really love the FatBurner Express workout from Power90. I did 21 minutes of this, which brought me into the last section of the workout. I fast-forwarded the remaining video to see what was in store for me, and it looks fun!!
Diet
I woke up late and started my workout after making breakfast for everyone. So I didn't have a breakfast, so much as a brack - combining Breakfast and a Snack.
Breakfast - Skip
Snack - Tuna Sandwich (no pear)
Lunch - Tuna Sandwich (no pear - I forgot!!)
Snack - 1/2 slice cheesecake and 1/2 scoop vanilla frozen yogurt
Dinner - Salad with tomatoes, onions, chicken, cheese, and balsamic vinaigrette dressing
Snack - about 10 veggie straws and a popsicle (50 calories)
Friday, March 12, 2010
2010.03.12 - W3D2 - 166
Well, I woke up late today and didn't get down to the basement to meet with Tony. So I'm going to have to do my cardio tonight after Maddie goes to sleep. The nice thing is I'll be able to take a late shower and go straight to bed! It's only about 24-25 minutes, so not too bad!
After seeing my miserable performance at trying to do the longest stretch I could, I think I have to find some way to build up my stamina. As of now, my plan is to alternate 90 seconds of high intensity with 90 seconds of low intensity. This basically means that one superset (jacks, running in place, run lunge) will be at high intensity, the next superset will be low, and the next will be high. This hopefully will help me increase stamina better than the current high-medium-low routine. I will try this out tonight and see how I do!!
I have to be good today as yesterday and Sunday are planned cheat days. So no deviating from my normal food that I'm eating!
Breakfast - Oatmeal w/ Skim Milk, Protein Powder, Blueberries & Strawberries
Snack - 1 Tbl Almond Butter & 1 Slice Turkey Bacon
Lunch - Tuna Sandwich & Pear
Snack - 1 Tbl Almond Butter & 1 Slice Turkey Bacon
Dinner - Pita Pizza
Snack - Tuna Sandwich (inside only - no bread)
I was watching my daughter tonight, so I did the workout upstairs while she was dancing to Circus by Britney Spears. I just counted out/timed my exercise sets and transitioned when I was supposed to. I guess it's nice that it is so repetitive and easy to memorize!!
After the exercise, I took Maddie to the school playground by our house. I jogged about halfway there and walked the rest. On the way home, I did the same thing. Maddie got a nice ride, too, in her Whisper Rider. She got this for her 1st birthday from Gramma and Grampa K!!
After seeing my miserable performance at trying to do the longest stretch I could, I think I have to find some way to build up my stamina. As of now, my plan is to alternate 90 seconds of high intensity with 90 seconds of low intensity. This basically means that one superset (jacks, running in place, run lunge) will be at high intensity, the next superset will be low, and the next will be high. This hopefully will help me increase stamina better than the current high-medium-low routine. I will try this out tonight and see how I do!!
Diet
I have to be good today as yesterday and Sunday are planned cheat days. So no deviating from my normal food that I'm eating!
Breakfast - Oatmeal w/ Skim Milk, Protein Powder, Blueberries & Strawberries
Snack - 1 Tbl Almond Butter & 1 Slice Turkey Bacon
Lunch - Tuna Sandwich & Pear
Snack - 1 Tbl Almond Butter & 1 Slice Turkey Bacon
Dinner - Pita Pizza
Snack - Tuna Sandwich (inside only - no bread)
Exercise
I was watching my daughter tonight, so I did the workout upstairs while she was dancing to Circus by Britney Spears. I just counted out/timed my exercise sets and transitioned when I was supposed to. I guess it's nice that it is so repetitive and easy to memorize!!
After the exercise, I took Maddie to the school playground by our house. I jogged about halfway there and walked the rest. On the way home, I did the same thing. Maddie got a nice ride, too, in her Whisper Rider. She got this for her 1st birthday from Gramma and Grampa K!!
Thursday, March 11, 2010
2010.03.11 - W3D1 - 167
Ok, the end of another week! Two down, twenty-four to go! Another great week in terms of weight loss and numbers.
Start Previous Current Goal
Weight: 295.0 288.4 284.0 160.0
Neck: 18.50 18.25 18.00 16.00
Chest: 49.50 48.75 49.25 44.00
Waist: 54.00 53.00 53.00 34.00
Hips: 45.00 45.00 44.50 40.00
BMI: 43.6 42.6 41.9 23.6
BF% Hi: 41.4% 40.5% 41.9% 15.9%
BF% Avg: 41.9% 41.1% 41.4% 15.9%
BF% Lo: 42.5% 40.5% 40.8% 15.9%
WHR Hi: 1.21 1.19 1.20 0.85
WHR Avg: 1.20 1.18 1.19 0.85
WHR Lo: 1.19 1.17 1.18 0.85
Again, it looks like some numbers have gone up or stayed the same, but I can't get frustrated, as I also know that Jess' measuring skills are questionable. I'm allowing a +/-0.25" margin of error, but sometimes I think it may be more!! So I guess I will continue to give a set of possible ranges on my metrics (using +/- 0.25").
Today was Sculpting. I did 22 minutes of the routine, which brought me through the entire Wide-Tri-Die part of the workout. I was using these new "Perfect Pushup" stands that I got at Kohl's yesterday for $15. They allow you to rotate your hands when doing pushups to more accurately reflect natural motions in the arms. In addition to this, they also make the pushups a lot harder (partly because I think I can go down another 3 inches)!! I only did 8 of the decline and wide grip and got through the first 4 of the Wide in the WTD routine. I was still using the 5 pound weights in each hand.
I'm glad I got through at least 8 of the pushups since they call for 8-15 reps all the time. I will probably bump up the hand weights another 5 pounds and see where that gets me. This WTD portion is the only part that kills me in the routine, so even as I add on time, things won't get too bad except for this portion. I will continue to do as many pushups as I can, and when I reach 15, then I'll bump up the weight another 5 pounds. Hopefully by my birthday, I'll be able to do the WTD without D-ing!!
Breakfast - Oatmeal w/ Skim Milk, Protein Powder, Fruit
Snack - Chocolate Glazed Donut
Lunch - Tuna Sandwich & Pear
Snack - 2 slices Turkey Bacon & 2 Tbl Almond Butter
Dinner - Pita Pizza
"Snack"- 2 cups ice cream (this was my super big cheat of the week!)
In all, I think today was about 1000 calories over, which still puts me under my calculated calorie requirement at my goal weight. So this is one of my high days this week. Sunday will probably be the next high day (Jess' brother's birthday party). Then I'll have 4 days to be good before I hit the scale again!
Pictures
Measurements/Metrics
Start Previous Current Goal
Weight: 295.0 288.4 284.0 160.0
Neck: 18.50 18.25 18.00 16.00
Chest: 49.50 48.75 49.25 44.00
Waist: 54.00 53.00 53.00 34.00
Hips: 45.00 45.00 44.50 40.00
BMI: 43.6 42.6 41.9 23.6
BF% Hi: 41.4% 40.5% 41.9% 15.9%
BF% Avg: 41.9% 41.1% 41.4% 15.9%
BF% Lo: 42.5% 40.5% 40.8% 15.9%
WHR Hi: 1.21 1.19 1.20 0.85
WHR Avg: 1.20 1.18 1.19 0.85
WHR Lo: 1.19 1.17 1.18 0.85
Again, it looks like some numbers have gone up or stayed the same, but I can't get frustrated, as I also know that Jess' measuring skills are questionable. I'm allowing a +/-0.25" margin of error, but sometimes I think it may be more!! So I guess I will continue to give a set of possible ranges on my metrics (using +/- 0.25").
Exercise
Today was Sculpting. I did 22 minutes of the routine, which brought me through the entire Wide-Tri-Die part of the workout. I was using these new "Perfect Pushup" stands that I got at Kohl's yesterday for $15. They allow you to rotate your hands when doing pushups to more accurately reflect natural motions in the arms. In addition to this, they also make the pushups a lot harder (partly because I think I can go down another 3 inches)!! I only did 8 of the decline and wide grip and got through the first 4 of the Wide in the WTD routine. I was still using the 5 pound weights in each hand.
I'm glad I got through at least 8 of the pushups since they call for 8-15 reps all the time. I will probably bump up the hand weights another 5 pounds and see where that gets me. This WTD portion is the only part that kills me in the routine, so even as I add on time, things won't get too bad except for this portion. I will continue to do as many pushups as I can, and when I reach 15, then I'll bump up the weight another 5 pounds. Hopefully by my birthday, I'll be able to do the WTD without D-ing!!
Diet
Breakfast - Oatmeal w/ Skim Milk, Protein Powder, Fruit
Snack - Chocolate Glazed Donut
Lunch - Tuna Sandwich & Pear
Snack - 2 slices Turkey Bacon & 2 Tbl Almond Butter
Dinner - Pita Pizza
"Snack"- 2 cups ice cream (this was my super big cheat of the week!)
In all, I think today was about 1000 calories over, which still puts me under my calculated calorie requirement at my goal weight. So this is one of my high days this week. Sunday will probably be the next high day (Jess' brother's birthday party). Then I'll have 4 days to be good before I hit the scale again!
Wednesday, March 10, 2010
2010.03.10 - W2D7 - 168
All right!! The end of the second week! I am going to take my measurements and photos tonight and have those ready for everyone by the tomorrow. This morning, I really wanted to weigh myself. I just get so excited and want to see how I am doing. Tomorrow morning will finally be time to see how this week went!
20 minutes of the Fat Burner Express program at full intensity with a 5-pound barbell instead of a medicine ball. This made things a little more difficult on the upper body with the Twister, Crescent Switch, and Prayer Squats. I don't know about the rest of the routine, since there is still about 40% of the routine I still have to make my way through.
Breakfast - Cottage Cheese with Blueberries and Strawberries
Snack - 1 Tbl Almond Butter and 1 Slice Turkey Bacon
Lunch - Tuna Sandwich & Pear
Snack - 1 Tbl Almond Butter and 1 Slice Turkey Bacon
Dinner - 2 Cups Cauliflower & Broccoli, 1/2 Sausage, Soy Sauce, 1 Slice Homemade Sourdough Bread
Snack - 2 mini-muffins (1 bite each)
Exercise
20 minutes of the Fat Burner Express program at full intensity with a 5-pound barbell instead of a medicine ball. This made things a little more difficult on the upper body with the Twister, Crescent Switch, and Prayer Squats. I don't know about the rest of the routine, since there is still about 40% of the routine I still have to make my way through.
Diet
Breakfast - Cottage Cheese with Blueberries and Strawberries
Snack - 1 Tbl Almond Butter and 1 Slice Turkey Bacon
Lunch - Tuna Sandwich & Pear
Snack - 1 Tbl Almond Butter and 1 Slice Turkey Bacon
Dinner - 2 Cups Cauliflower & Broccoli, 1/2 Sausage, Soy Sauce, 1 Slice Homemade Sourdough Bread
Snack - 2 mini-muffins (1 bite each)
Tuesday, March 9, 2010
2010.03.09 - W2D6 - 169
I woke up today and really wanted to weigh myself. I think I am doing well, but sometimes I just want to see the number to prove it to myself. With a lot of self-control, I didn't end up looking. Come on, tomorrow I get to take my measurements/pictures, and the next morning I can weigh myself. I can hold off for another day!!
Boy, oh boy! I did the cardio program today for 24 minutes. This took me through the break and into the kicking routine. From last time I did this, there won't be any problem with the kicking and punching - but there are still problems with the cardio. I think that's why I dislike the routine the most - it makes me realize how out of shape I am.
To change things up, I worked out the full intensity for the entire first superset of activities (knee-ups). This was 4.5 minutes and I held through it even though I wanted to stop. I had to slow down on the first round of jumping jacks (basically just walk around and catch my breath for the jacks), but by the second round I was doing it at medium intensity. I kept it up for the third round, too.
The X-work went well, and I was able to do all three at medium intensity. So I think things are getting better, since it's only been 2 weeks!!! I have to keep that in mind!
Breakfast - Cottage Cheese with Blueberries & Strawberries
Snack - 1 regular donut hole, 1 Tbl Almond Butter, 1 slice Turkey Bacon
Lunch - Tuna Sandwich & Pear
Snack - 1 Tbl Almond Butter, 1 slice Turkey Bacon
Dinner - Pita Pizza
Exercise
Boy, oh boy! I did the cardio program today for 24 minutes. This took me through the break and into the kicking routine. From last time I did this, there won't be any problem with the kicking and punching - but there are still problems with the cardio. I think that's why I dislike the routine the most - it makes me realize how out of shape I am.
To change things up, I worked out the full intensity for the entire first superset of activities (knee-ups). This was 4.5 minutes and I held through it even though I wanted to stop. I had to slow down on the first round of jumping jacks (basically just walk around and catch my breath for the jacks), but by the second round I was doing it at medium intensity. I kept it up for the third round, too.
The X-work went well, and I was able to do all three at medium intensity. So I think things are getting better, since it's only been 2 weeks!!! I have to keep that in mind!
Diet
Breakfast - Cottage Cheese with Blueberries & Strawberries
Snack - 1 regular donut hole, 1 Tbl Almond Butter, 1 slice Turkey Bacon
Lunch - Tuna Sandwich & Pear
Snack - 1 Tbl Almond Butter, 1 slice Turkey Bacon
Dinner - Pita Pizza
Monday, March 8, 2010
2010.03.08 - W2D5 - 170
Back to the grind - it's Monday and time for a week of pain!
It was strength training today, 21 minutes of it. This brought me up to the Wides - Tris - and Dies. This is the hardest part of the workout for me - incredibly difficult! You have to do 7 wide stance pushups, 7 narrow stance, and 7 normal stance. That's 21 pushups total, and the narrow ones (Tris) just kill me! Thankfully, I only had to do the first set of 7!!
I also bumped up the decline pushups from 16 to 17, the barbell weight to 5 pounds, but had to decrease the wide grip pushups to 15. It is still within the 15-20 reps that I am shooting for, so I'm okay with that. I don't want to take it too easy, and that means I have to work until failure.
I put together all of my food (breakfast, snack, lunch, and snack) for the entire week last night!! This means that I don't have to worry about packing food for work at all. Such a great feeling.
Breakfast - Cottage Cheese & Fruit Parfait
Snack - 1 Tbl Almond Butter & 1 Slice Turkey Bacon
Lunch - Tuna Sandwich (forgot my pear, though!! :( )
Snack - 1 Tbl Almond Butter & 1 Slice Turkey Bacon
Dinner - Small bowl of spaghetti with 2 oz of chicken breast
Snack - 4 Snackwell's, 2 wheat crackers, and 2 thin slices of cheese (playdate)
Exercise
It was strength training today, 21 minutes of it. This brought me up to the Wides - Tris - and Dies. This is the hardest part of the workout for me - incredibly difficult! You have to do 7 wide stance pushups, 7 narrow stance, and 7 normal stance. That's 21 pushups total, and the narrow ones (Tris) just kill me! Thankfully, I only had to do the first set of 7!!
I also bumped up the decline pushups from 16 to 17, the barbell weight to 5 pounds, but had to decrease the wide grip pushups to 15. It is still within the 15-20 reps that I am shooting for, so I'm okay with that. I don't want to take it too easy, and that means I have to work until failure.
Diet
I put together all of my food (breakfast, snack, lunch, and snack) for the entire week last night!! This means that I don't have to worry about packing food for work at all. Such a great feeling.
Breakfast - Cottage Cheese & Fruit Parfait
Snack - 1 Tbl Almond Butter & 1 Slice Turkey Bacon
Lunch - Tuna Sandwich (forgot my pear, though!! :( )
Snack - 1 Tbl Almond Butter & 1 Slice Turkey Bacon
Dinner - Small bowl of spaghetti with 2 oz of chicken breast
Snack - 4 Snackwell's, 2 wheat crackers, and 2 thin slices of cheese (playdate)
2010.03.07 - W2D4 - 171
Yes, no workout today in the morning!! Just a relaxing day, sleep in, and make breakfast for my family! I made pancakes with blueberries, strawberries, and syrup on top. All silver dollar sized and delicious! I made a special batch for Jess and me, and another for Maddie. The only difference being that Jess' and mine had regular milk and EggBeater's in it while Maddie's had soy milk and no eggs. Jess said she liked it the old way (Maddie's recipe), so this will make it easier since I won't have to portion it out into Jess' and my pancakes.
After breakfast, I went to church with Maddie while Jess went to a wedding shower. I took Maddie to our old church, since I was meeting my parents there, and then heading to IKEA with them. Again, not planning on this in advance, I knew I was going to have to see how my self-control and portioning are doing! I definitely found myself looking at calories on containers to get my 100-200 calorie snack and not overdo it, so I think that's a pretty good habit to be forming!
After breakfast, I went to church with Maddie while Jess went to a wedding shower. I took Maddie to our old church, since I was meeting my parents there, and then heading to IKEA with them. Again, not planning on this in advance, I knew I was going to have to see how my self-control and portioning are doing! I definitely found myself looking at calories on containers to get my 100-200 calorie snack and not overdo it, so I think that's a pretty good habit to be forming!
Diet
Breakfast - Pancakes with Fruit and Syrup
Snack - Small bottle of Carrot Juice (actually from an infant serving)
Lunch - Buffalo Chicken Wrap
Snack - Broccoli, Cauliflower, 2 Turtles (chocolate)
Dinner - 3/4 Cup cottage cheese, 1 Tbl almond butter (making my meals for this week!!)
Saturday, March 6, 2010
2010.03.06 - W2D3 - 172
Well, it is another Saturday and I like these days the best since tomorrow is a day off!! :) While I like not having to work out, I like the results of working out even more, so I will continue to work out in the morning. I am also starting to look at cookbooks and pick different main courses and sides for breakfasts, lunches, and dinners in the future. As long as I keep a well balanced meal with natural ingredients, I am okay doing that, since I see that that is what the P90 diet is all about - and what any healthy diet should have.
Exercise
I switched the exercise portion to before the diet since I started working out in the morning.
Today I did the FatBurner Express workout. I did 20 minutes of it, which got me up to the same part of the routine as before, just a little bit farther. Things are getting noticeably easier each time I do a routine, so that is very encouraging!!
Diet
Breakfast - Waffle with Blueberries and Strawberries
Snack - 1/2 Pear with 1 Tbl Almond Butter
Lunch - Tuna Sandwich with Pear
Snack - 1/2 Pear with 1 Tbl Almond Butter
Dinner - Pita Pizza (I bring the ingredients with me and make them at my in-laws they are so good!!)
Snack - 3 slices Turkey Bacon (100 calories) - I was starving at around 8pm, so I caved! :(
Snack - 3 slices Turkey Bacon (100 calories) - I was starving at around 8pm, so I caved! :(
Friday, March 5, 2010
2010.03.05 - W2D2 - 173
Today was a messy day in terms of schedule for me. I had a dentist appointment and Maddie had her 18 month appointment today, so I was unprepared for this! I had the day off work, so was able to start my workout a little later and sleep in. I didn't want to eat breakfast before my dentist appointment though, so I got a late start to my meals!
Diet
Breakfast: Two packages of Nature Value Almond and Pecan Snack Packs (380 Cal)
Snack: Rolled in with Breakfast
Lunch: 1 Sam's Club Hot Dog with ketchup, mustard, onions, and sauerkraut. Very watered down green/white tea blend.
Snack: 1 small piece of Maddie's special cake
Dinner: Pita Pizza
Exercise
I did 20 minutes of cardio today! I made things a little more difficult today by extending the full-intensity portion 1 more set of exercises, so instead of doing just three (jumping jacks, jogging in place, and running lunges), I added the next exercise (jumping jacks) for a total of four exercises at full intensity. Then I still did three at medium, and three at low. I still dread cardio the most of all three routines, but it is getting better every time I do it!
Thursday, March 4, 2010
2010.03.04 - W2D1 - 174
Ok, the first week is officially over and I have new measurements! I will say that I am pleased with this week's progress, and hope to maintain this during Week 2!!
Pictures
Measurement/Metrics
Start Previous Current Goal
Weight: 295.0 295.0 288.4 160.0
Neck: 18.50 18.50 18.25 16.00
Chest: 49.50 49.50 48.75 44.00
Waist: 54.00 54.00 53.00 34.00
Hips: 45.00 45.00 45.00 40.00
BMI: 43.6 43.6 42.6 23.6
BF%: 41.9% 41.9% 41.1% 15.9%
WHR: 1.20 1.20 1.18 0.85
Since the measurements can be off by 0.25" in each direction based on human error, the BF% and WHR may vary slightly. For example, BF% could be anywhere from 40.5% to 42.2% with an average of 41.3%. WHR can be anywhere between 1.17-1.20, with an average of 1.18. I am just going to use the numbers I measured and the resulting calculation though!
Using these numbers, I lost 6.6 pounds this week! From the BF% value, I lost 5.1 pounds of fat and 1.5 pounds of muscle (or about 75% fat and 25% muscle). While it is impossible to lose just fat on any diet/exercise program, I think it's great to see that I lost 5.1 pounds of fat this week!! If only I were able to keep this up, I would be totally done in 20 weeks!
Diet
Snack: Bagel with 2 Tbl Garden Vegetable Cream Cheese
Breakfast: Oatmeal with Blueberries (no Milk or Protein)
Snack: 1/2 Cup Mexican Corn (Corn and Bell Pepper - canned)
Lunch: Tuna Sandwich & Pear
Party: Graduation party at work for interns - piece of cake
Party: Graduation party at work for interns - piece of cake
Snack: 1/2 Cup Mexican Corn (Corn and Bell Pepper - canned)
Dinner: Pita Pizza
Exercise
I woke up again today and did my workout right away. I really am liking it, because I feel more alive right from the beginning of the day. I did 20 minutes of the sculpting routine which got me up to the lunge & squat combo. This time I did it with 3 pound weights (vs. no weight) and did 16 pushups (twice) instead of 15. Things are getting easier, too, since I wasn't so winded or sore after the workout as I was the first time I did it!
Wednesday, March 3, 2010
2010.03.03 - W1D7 - 175
OK, the end of the first week! How exciting! Tomorrow will be the update on my measurements as well as a new set of pictures.
Diet
Breakfast - Oatmeal with Protein Powder and Blueberries
Snack - 1/2 Pear & 1 Tbl Almond Butter
Lunch - Tuna Sandwich & Pear
Snack - 1/2 Pear & 1 Tbl Almond Butter
Dinner - Pita Pizza
Exercise
I woke up again at 0415 today to do the FatBurner routine. I made it through the 18 minutes (50%) as usual - reps consisten with theirs, but definitely the stamina not where I would like it to be. I noticed it a little easier than Saturday, though.
Tomorrow I will give an additional post reflecting on this week, if any of my goals have changed, etc., based on my measurements and experience from this week.
Thanks!
Tuesday, March 2, 2010
2010.03.02 - W1D6 - 176
Well, I woke up at 4am today to do my workout. I actually liked it a lot more, since now I know when I get home I am done. If I get to bed at 2100 (which is what I do anyway), then I have to wake up at 0415 at the earliest to get my workout done. And that is if I do the longest 45 minute workout. So I think this is the new plan, go to bed at 2100, sleep for 7 hours, and then workout!! If I miss it in the morning, I also have the afternoon/night to do it, an added bonus!
Diet
Breakfast - Cottage Cheese & Fruit Parfait
Snack - 1/2 Tbl Almond Butter
Lunch - Tuna Sandwich & Pear
Snack - 1/2 Tbl Almond Butter
Dinner - Pita Pizza
Exercise
So, since I missed yesterday's workout (sculpting), I had to make that up this morning. I did 19 minutes of the sculpting routine without weights. It was easy, so next time, I am going to add the 3 pound handles of my adjustable dumbbells.
After the sculpting, I did 21 minutes of the sweating. I failed in the Power Yoga after the sculpting (pushups are killing me), but finished the rest the same way I did the routine on Friday - keeping up with all reps and handling the intensity with arm movements and leg height.
Monday, March 1, 2010
2010.03.01 - W1D5 - 177
With yesterday off and no exercise, I think that just allowed the pain to set in. I woke up today and my legs and butt were very sore. We'll see how that impacts exercising today after work.
Diet
Breakfast - Oatmeal with Blueberries and Protein Powder
Snack - 1/4 Cup Strawberries & 1 Tbl Almond Butter
Lunch - Tuna Sandwich & Pear
Snack - 1/4 Cup Strawberries & 1 Tbl Almond Butter
Dinner - Hamburger from night before (no fries or pasta!!)
Exercise
I decided to wait on doing the exercises since Maddie had her first day of "school" and wanted to show me all the stuff she had done. Then I made dinner for my beautiful ladies and spent a couple hours with Maddie. With Maddie going to bed at around 1930, I only see her for 3 hours when I get home, so I thought I'd wait until after she went to bed to work out. Then Jess and I started talking (which we so rarely get to do), and I missed my workout. So now I have to double time it tomorrow in the morning!!
2010.02.28 - W1D4 - 178
Hey! Sorry I missed the post yesterday. It was my day off from working out, and the day that I allow a little cheating on the diet (just one meal, though!!).
We celebrated my niece's, Lois, first birthday today (belated, due to business trips and family sickness). It was nice having the whole family together after so long. Maddie and Lois had a lot of fun playing together.
We celebrated my niece's, Lois, first birthday today (belated, due to business trips and family sickness). It was nice having the whole family together after so long. Maddie and Lois had a lot of fun playing together.
Diet
Breakfast - Pancakes with Blueberries and Strawberries
Snack - skipped for cake & ice cream later!
Lunch - Tuna Sandwich & Pear
Snack - skipped!
Dinner - Hamburger, French Fries, Pasta Salad
Dessert - Cake & Ice Cream
The hamburger was a recipe from a burger cookbook my brother had. They were some kind of chipotle burger with honey chipotle sauce. I loved them, and kept all the extra sauce - spicy and delicious. Instead of mustard I am going to be using this in my tuna sandwiches. Probably a couple extra calories, but delicious.
The cake and ice cream were excellent. Jess makes a special cake for Maddie because of egg, milk, and peanut allergies. I figured out the entire cake, with frosting, had 7000 calories!! So I had about 300 calories of cake and 100 calories of ice cream. In all, less than 1000 calories more than a normal P90 day, which means probably my normal maintenance calorie intake. This is something that sounds good to do once a week. I've read that cycling low and high calorie days fights the body's tendency to go into "starvation" mode, where your metabolism lowers if your body doesn't think it is getting enough food to survive.
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