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I figured I'd be sore after the two day lag from doing chest & back but, surprisingly, the pain is minimal.
Did plyo last night. Forgot how much of a workout that is. I think from now on I will be spiking my carbs on plyo days. Even though I use a recovery drink while working out, I still get light headed and feel like I'm gonna pass out.
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Noticed this morning that I dropped another belt notch. I think that's 10 or 11 now since I started.  Yoga tonight. I think I'm gonna stick with Yoga X and only do Fountain of Youth on my second yoga day of the week during the rest weeks. Changed my schedule around so Saturday's are now my rest day. Works out well with the draft being this Saturday.
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Well, I’m about to start my last recovery week. The last three months have been really hard but well worth the effort.
I’m happy with the results but I kind of expected to look better. My wife and parents say I look very different but I don’t really see that much of a change. I’m sure that has tons to do with my eyes getting used to what it sees. I also didn’t use Leadtheway’s meal plan until starting month 2, didn’t start the doubles routine until month 3 (which I only completed that extra Cardio X about 50% of the time) and I also skipped a few workouts here and there because I was sick for an extended week. With all that being said, my push-up and pull-up numbers went through the roof from when I started. I was also able to get through the entire Yoga, Plyo and AB routines with little modification. I do feel like I’m in the best shape of my life. And with me being in my late 30’s, I’m quite happy to say that.
Soooooo…..I’m going to start another 90 day program. I want to really mix it up for more muscle confusion. I would like to add in the P90X Plus workouts and some heavy lifting days for my chest into the normal program. Any suggestions out there?
And maybe this question is more for Leadtheway, I want to start shedding more of my remaining baby fat for the beach, what changes should I make to my diet in June and July to get that done? Here is my current plan:
8am Breakfast (2 WW/MG waffles with natural PB (5g), 4-5 egg whites (25g) and Shake (25g & Xtend))
10:30am Bar (Zero Impact – 30g)
12:30 Lunch (Salmon/chicken, green beans and a piece of WW bread – 35g)
3:00pm Shake (25g & Xtend)
5pm Pre-workout Shake (WMS, 25g & Xtend)
6pm workout
7:30 Post-workout shake (WMS, 25g & Xtend)
8:30 Dinner (Salmon/chicken, steamed broc/caul/BrussSprouts – 35g)
10:30 Glass of lactose-free milk (8g)
11ish Sleep
![[Linked Image]](http://www.dawgtalkers.net/uploads/Punchsmack/punch.gif) “...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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Quote:
... on plyo days. Even though I use a recovery drink while working out, I still get light headed and feel like I'm gonna pass out.
I always thought that getting light headed was more a factor of your breathing than carb intake for the day. As in, holding your breath while working out. It seems like I get dizzy on lifting days more than "cardio" days. I tend to forget to breath.....which sounds dumb but it's actually something I need a reminder for from time to time.
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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Quote:
I’m happy with the results but I kind of expected to look better. My wife and parents say I look very different but I don’t really see that much of a change. I’m sure that has tons to do with my eyes getting used to what it sees.
Got any "before" pics? Anyone starting out on a dedicated program like this should take periodic pics and bodyfat% measurements to judge progress.
Eyeballing yourself in the mirror every day doesn't show the progress and might be a downer for you.
And into the forest I go, to lose my mind and find my soul.
- John Muir
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I took some "before" pics......I'll have to compare them the the "after" pics I take next week. I'd post them here but there'sprobably a rule against displaying male full frontal nudity on this site. Hey, I wanted to see if everything got bigger or more toned. 
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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Quote:
see if everything got bigger
So P90X works miracles too, huh!?!  
I'm into week 8 (missed a little more than a week due to travel) and am very happy with the results. I am not following the diet - just the workouts. I also add some chest exercises when that day is on (3 sets of bench, 3 sets of fly's and some overhead raises (not sure what its called, lay on bench with legs up, hold 1 heavy dumbell above head with both hands and lower back over my head, keeping arms straight - feel a great upper chest stretch, etc). I just felt there wasn't enough chest in the program, and wanted to add to it.
Coming up on my second rest week....I may skip that and just go right into the alternating week 9-10-11-12 workout.
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The guru, Leadtheway, will tell you to not skip the rest and recovery week at all costs. And anyway, there are two Core Synergistic workouts in the rest week and that blasts the chest too. I'll do extra pushups in the Yoga routine too.
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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Quote:
Well, I’m about to start my last recovery week. The last three months have been really hard but well worth the effort.
I’m happy with the results but I kind of expected to look better. My wife and parents say I look very different but I don’t really see that much of a change. I’m sure that has tons to do with my eyes getting used to what it sees. I also didn’t use Leadtheway’s meal plan until starting month 2, didn’t start the doubles routine until month 3 (which I only completed that extra Cardio X about 50% of the time) and I also skipped a few workouts here and there because I was sick for an extended week. With all that being said, my push-up and pull-up numbers went through the roof from when I started. I was also able to get through the entire Yoga, Plyo and AB routines with little modification. I do feel like I’m in the best shape of my life. And with me being in my late 30’s, I’m quite happy to say that.
Soooooo…..I’m going to start another 90 day program. I want to really mix it up for more muscle confusion. I would like to add in the P90X Plus workouts and some heavy lifting days for my chest into the normal program. Any suggestions out there?
And maybe this question is more for Leadtheway, I want to start shedding more of my remaining baby fat for the beach, what changes should I make to my diet in June and July to get that done? Here is my current plan:
8am Breakfast (2 WW/MG waffles with natural PB (5g), 4-5 egg whites (25g) and Shake (25g & Xtend))
10:30am Bar (Zero Impact – 30g)
12:30 Lunch (Salmon/chicken, green beans and a piece of WW bread – 35g)
3:00pm Shake (25g & Xtend)
5pm Pre-workout Shake (WMS, 25g & Xtend)
6pm workout
7:30 Post-workout shake (WMS, 25g & Xtend)
8:30 Dinner (Salmon/chicken, steamed broc/caul/BrussSprouts – 35g)
10:30 Glass of lactose-free milk (8g)
11ish Sleep
sorry i haven't been on lately...alot of RL stuff going on..diet looks decent make sure your cals are in deficit...and try some interval...the interval plus is great and i do it 4 times a week for my morning workout..its really the best thing as cardio goes..i've gone down 2.5 % BF in 5 weeks...down to 7%...about 1 more to go. And it is possible to get ripped without supps...but i use a thermogenic called recreate...its has really helped me get that extra little i need. Big thing people overlook, well 2 things really...sodium intake vs potassium and Vitamin C, make sure you get enough. Potassium shuttles sodium out and Vitamin C slows helps prevent the absorption of fat.. one thing maybe you can try...cut out the mid morning bar, substitute for a pouch of tuna or 4-5 egg whites..that will bring your protein up and carbs down..as far as the workouts for the 2nd 90 days..now that you have a guideline, have a better understanding of your body, play with different routines, make sure they are fun and something you look forward to on a daily basis. i did my own 3 day split for 26 weeks in a attempt to build muscle...and gained over 20lbs of muscle...i've managed to keep most of it..about 16 of it on this current cut. but theres alot out there...send me and e-mail if you want my program to look at.Congrats on getting through it..
Tomorrow is the most important thing in life. Comes into us at midnight very clean. It's perfect when it arrives and it puts itself in our hands. It hopes we've learned something from yesterday. -John Wayne
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Quote:
The guru, Leadtheway, will tell you to not skip the rest and recovery week at all costs. And anyway, there are two Core Synergistic workouts in the rest week and that blasts the chest too. I'll do extra pushups in the Yoga routine too.
guru huh?..lol don't know about that, but always glad to lend my opinion and things i've learned. Yeah rest is very important..even when i was doing my heavy lifts, every 6-8 weeks i would take a recovery week.. remember, you don't get big in the gym, your body needs time to repair its self...some of my best workouts come that week after recovering..helps get your mind/body in the right place and refreshed..and yeah..core 2x a week isn't exactly taking the day off..its killer
Tomorrow is the most important thing in life. Comes into us at midnight very clean. It's perfect when it arrives and it puts itself in our hands. It hopes we've learned something from yesterday. -John Wayne
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Legs & back last night with kenpo on the agenda for tonight. Week 1 of round 2 is almost in the books.
Looking forward to the draft tomorrow.
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On day 74 of my second run through classic. On Monday I am going to start running in the evening - want to get in more cardio and burn more calories. Plus, I'm curious at how far I'll be able to go right off the bat - I imagine Plyo helps with overall conditioning for running.
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Quote:
I imagine Plyo helps with overall conditioning for running.
I know it helps with your vertical because I can almost dunk a basketball when I was never even able to touch the rim before in my life.
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What's funny with Plyo is my heart rate can get pretty high during it, yet I don't feel that out of breath anymore. I mean I do get to breathing pretty hard, but when I first started it was more like gasping for air! If anything I feel it more in my quads lately because I have really been pushing myself to the max during each move.
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Same with me...high heart rate, not so much breathing hard yet still sweating like a pig. As the weather gets warmer it should fun.
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Plyo is a walk in the park compared to Interval Plus. Man, I got halfway through this afternoon and wanted to stop. I was wrecked! I paused for one minute to gather myself and finished the 2nd half. Man, I was in a floppy sweat (and I'm in an air conditioned room).
I'd like to do Interval Plus more during the week (like Leadtheway does). My only question, since it's so much more work on the legs, shouldn't it be done a day or two before and after the leg day? I did Legs and Back last night and I was really fighting it today.
Leadtheway, please PM me your revised workout. I'd like to take a look at it. I suppose you could also post it here for anyone else interested.
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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What is Interval Plus? Is there a new workout within P90X?
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I suppose the original discs came out 5 years ago (I think). They had just released a Plus series this January. It's more of an add-pack if anything. It has: A new Ab Routine Interval Plus (think Plyo+Core Synergistics on fast forward  ) Upper Body Plus Total Body Kenpo Cardio Plus Tony is still in the videos obviously.....but there's only this one short lady thats kinda cute and some gigantic police officer guy from Champaign, IL. They're both in great shape (probably better than Tony).
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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Know this isn't a weight loss program but I dropped 5 more lbs in week 1 of round 2.
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I did run last night after work - a mile. Why I picked an 86 degree day to start running is beyond me!! It wasn't easy, but not horrible. I'm going to go again maybe Thursday evening. This morning (day78) I did Chest/Shoulders/Triceps...it seemed harder for me than last time. I'm pretty sure I didn't eat enough yesterday though so my energy may have been depleted somewhat. I'm still not 100% happy with my abs which is aggravating, although my bf thinks I'm crazy....he thinks I looks incredible. I think I need to compare my before and after pics to appreciate the results. I mean, I've been getting up at 4:30 - 5:00 everyday for 6 of the last 12 months busting my butt!! 
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I know the feeling. Fifty plus minutes of plyo in an enclosed garage in what felt like 110 degree heat was Hell on Earth, but worth it. Feel your pain on the abs. Most of my body is getting shredded but the dreaded lower abs. 
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I think for the abs, you really need to focus and stay very dedicated to the diet, it's the hardest area of the body to shape, and the one most people want to work the most.
We don't have to agree with each other, to respect each others opinion.
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I agree. And I know I can still tweak my diet, but I have given up so many things already and feel like I should be seeing the benefits more. I just need to stay dedicated, try to eat even better, and keep pushing play.....
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I had a long way to go, starting out at 288 (34% bodyfat), but I've been militantly strict with the diet (down to about 240/ 11-12%) so I still have hope.
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Legend
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If you're trying to get rid of that last bit of fat on the abs, read this book. The author knows more about diet and fat loss than anyone out there. LyleMcDonald.com If you have weight to lose, he has other books that are just as valuable. I dropped a lot of weight using the Rapid Fat Loss plan.
And into the forest I go, to lose my mind and find my soul.
- John Muir
#GMSTRONG
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Looking in the mirror, I'm starting to get that "freaky" look that I'm going for.
I've tried just about every workout and I've never gotten the results like this, especially in the ab area. My lower abs still need work but the upper abs and obliques are looking REAL good. No "love handles" at all.
I believe the diet is what is putting this over the top. I've always eaten clean, for the most part, but the portions and ratios (50/30/20, etc) are what have helped me hone in and get diced.
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Week 2 is done.
Dropped another pound (46 total) which is better than nothing. Will not weigh myself again until the end of phase I which is in 2 weeks.
I know this isn't a weight loss program, per se, but that is one of my major goals.
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So, I'm essentially done with the last workout in my first 90 days (Month 1 then Broken Toe then Month 1-3 with about 1 week of skippage).
I need to run through the fitness test and get ready for my next 90 (which will be closer to an actual 90-days hopefully). I’m posting this because I wanted some pointers on how long I should wait to begin again. I remember people talking about 1 full week of rest, no working out and others jumped right in the next day (I guess somewhere in the middle is better). Any help out there?
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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gratz punch and devil with completion...sorry i've been out of the loop for a few weeks, had my roof collapse so dealing with that and softball goin on.. alot of RL to keep me busy, punch, what i do, take 2 weeks off, 1 week of nothing, and then 1 week of cardio stuff M W F or something like that..then hit it again
Tomorrow is the most important thing in life. Comes into us at midnight very clean. It's perfect when it arrives and it puts itself in our hands. It hopes we've learned something from yesterday. -John Wayne
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I did some reevaluating of my eating and I'm not getting anywhere near the calories I need. Makes sense why I've dropped 50 lbs on this program.
I'm going to add in a 7th meal. It's not easy getting your required calories when you're eating clean.
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Three weeks down and tomorrow begins rest week with yoga.
Dropped another 2 lbs this week. The weight is coming off slower in round 2 but I'm cool with that. The clothes are fitting much better and I actually slid into a pair of jeans this morning that I hadn't worn in 7 years.
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This thread has pretty much died...haha
Tomorrow will be the last day of phase I /round 2 (120 days down) so I'll be taking new measurements and pictures this Saturday. Especially interested to see where the bodyfat is.
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I took about 10 days off to prepare for the next 90-day cycle. This weekend it begins again.
I didn't want to do cardio last night so I ran through Core Synergistics (well most of it anyway). Dang, I take a few days off and I lose my stamina. Oh well, I'll get it back.
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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I'm not happy with myself. Was back in Ohio about 8 days ago, making it tough to keep up with the workouts. Fine, since I was on a rest week. Unfortunately, I haven't picked it back up since return, and I leave again for Cleveland tomorrow until after Memorial Day. Will be tough to get any workouts in again, as free time is tough to come by when visiting friends and family. Feel like I've lost all my work. 
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Well, there's no excuse to not do a mini-workout every morning before your shower. This is what I do when I know I won't be able to complete a full workout on a certain day:
Push-up Countdown*
3 sets of Pull-ups to max
5 minutes of abs
Even if that's not enough to change your body, which I think it would be compared to just sitting around, the small workout will keep a nice base of strength going.
Actually, you can do the full 15-minute ab routine anywhere. Even if you don't have to discs. If you've done it more than 3-4 times, you should have it all in your memory.
The pushup countdown is easy to do too. Start with 10, rest 5 seconds, do 9, rest 5 seconds, do 8.....all the way down to 1. By doing 10 to 1, that's 55 push-ups. Not great but I think 10 is a good starting point for most people. Two days later, start with 11. Two days after that, start with 12. I'm on 13 right now....and that's 91 push-ups in total. It really starts to add up. I'd like to get to 25 by summer (I want to add this to my chest day - sub out one of the other moves for this).
I know you don't have the travel pull-up bar but you might want to get one if you travel this much. It's super light and easy to pack. And even if you don't bring it, most hotels have a way to do some pull-ups on the non-push-up days.
Plyo and cardio are easy to be done away from weights too.
I can help talk you through the DVD to ipod conversion process. That does make it easier to take on the road.
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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Thanks again Punch. I like your mini-workout plan. And I agree...absolutely no excuse for me to miss time, especially with my schedule. When I travel, I usually just play the discs thru my laptop - not a big deal on that. Although I was in the fitness room of a hotel one time jamming P90X thru my laptop, following the workout. Was a bit embarrassing, but I got over it real quick....lol.
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I find it really tough doing any of the non-resistance routines in public (Plyo, Cardio, Kenpo, Interval and Yoga). It would make sense if they could see the playback as to why you're doing the moves.....but if all they see if you pretending to jump over a river, walk like Frog and shoot baskets while looking into a mirror.....well, they'd think you're insane. Those are "home workouts".  Heck, I can't even do Yoga when I know my wife is watching (or might be watching). It's too distracting. I really need a quiet room with no interuptions. My little girl comes from time to time to put her hand on the blocks and say, "yoo-ga". Cute but.....get outta here kid! Every other day push-ups and pull-ups are easy to do. No excuse to miss that.
“...Iguodala to Curry, back to Iguodala, up for the layup! Oh! Blocked by James! LeBron James with the rejection!”
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Well...day 120 is here. Looked in the mirror, looking at a side view and I can't believe how compact and how much smaller my waist is. I've downsized quite a bit.
I will be posting my updated measurements tomorrow after I weigh in/calculate bodyfat.
I'm going to stay on the fat shedder (phase I) diet for phase II. It will be three phases in a row on the fat shedder.
Still looking for that weighted vest as I think I'm going to integrate it into phase III of this round.
Have I mentioned how much I LOVE this program?
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Day 120 updated numbers.... Day 1 Ht: 6'2" Wt: 288 lbs Bodyfat %- 34% Chest: 55 inches Biceps: 19 inches Waist: 48 inches Thigh: 30 inches Calf: 18 inches Day 90.... Ht: 6'2" Wt: 246 lbs Bodyfat %- 13.8% Chest: 48 inches Biceps: 18 inches Waist: 35 inches Thigh: 26 inches Calf: 16 inches Day 120 Ht: 6'2" Wt: 237 lbs Bodyfat %- 10.9% Chest: 50 inches Biceps: 18.5 inches Waist: 32 inches Thigh: 27 inches Calf: 17 inches Down 51 lbs and a ridiculous amount of bodyfat...
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Legend
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Congrats! 16in. off the waistline is a helluvan accomplishment.  I'll bet those 48 jeans look funny to you.
And into the forest I go, to lose my mind and find my soul.
- John Muir
#GMSTRONG
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