X Day 77 - Kenpo - 700cal

Again, I do not feel like Kenpo is all that intense. My watch said I burned 700 cal though. That's not too bad I guess.

Tomorrow is rest day and I am going to take it. Everything is sore.

B: Mike's kickin Shake - 250
S: Muscle Milk Bar 170/15
L: Turkey Chilli 350 + cheese round 50
S: nuts 150+ cheese 50
D: chicken 200 + veggies 200


1420

X Day 76 - Chest, Back & Abs = 218#

I'm at 218# today!!! Finally under 220.

Now, I am done with the 260s, 250s, 240s, 230s, and 220s. Damn that feels good.

(I think today is actually day 75 so I am going do wind up with 91 days on the blog)

I can see veins in my forearms and bicepts and did 120 pull ups this morning. OH YEA!

My watch said I burned 1300 calories.

2 Scoops AMP - 185
L: turkey beans and broccoli/cali 400
S: nuts and berries 140
D: 3 lettuce wraps 200, turkey chili 400
S: popcorn 75

1400

X Day 75 - Yoga - @ 220 today!

It was super fun working out with Rebecca and Jessica.  They are locked on.  I can't wait to see them at christmas at 45 days in.

Hit 220 today. I may be leaving the 20s behind in the next day or two. I cant wait.

I am comfortably wearing 34s today!!! That's 6 inches.

Blake is starting to really look ripped too. Everything on him is hard.

B: Mike's kinckin' Shake 200
S: 1/2 promax 150
L: fatdaddys walnut and chicken salad 400
S: protien bar 200/20
d: turkey and beans 300

1250

X Day 74 - Shoulders, Arms, Abs

I love S&A. It may be my favorite workout. I need 30# bells now.

I can barely lift my arms.

I am wearing 36" shorts today and they are loose. I started in 40". I hope to be in 34s by the end of 90 days.

B: Mike's kick ass blueberry shake 200
L: ckn panini 190
S: popcorn 100
D: turkey, veggies and stuff. 700

1200

X Day 73 - Plyometrics with Sheri (Thanksgiving)

Sheri did Plyo with me today!!!! Yea! Super fun.

Watch said 1000 cal burned.

Happy Thanksgiving - Watch as I keep it to 1800 calories today. Why? Cuz I can!

B: Mike's super protein shake 200
S: Protein Bar 160 (20 g P)
L: Progresso 160
D: turkey, cranberry sauce, green beans, sweet potatos 400
S: Nuts 200

1 hour football.

Glass of wine and 3 gin martinis 600 = WOOO HOO

I needed a little blow out.

1720

This is so cool - I love this guy!

http://www.beachbody.com/product/p90x_microsite/newsletters/p90xnl_004.do?code=P90XNEWS_004_ARTICLE1#article1

X Day 72 - Chest & Back & Abs

My new heartrate monitor said I burned 1000 calories. REALLY?

Anyhow, I am always a little sore after long runs and it takes me a bit to get into the workout the next day.

2 Scoops AMP 185

B: yogurt 80 + pistachios 120
L: Sevy's - salad and trout 500
S: veggie meatballs 120
D: freebird salad 400


1400

X Day 71 - Rest Day- HA! - 9 Mile Run @ 8:48 Pace

I was supposed to have a rest day, but decided to go on a short run and kept going like Forrest Gump. Wound up knocking out 9 miles around White Rock in 80 minutes. That's 8:48 pace.

I MADE THAT RUN MY BITCH!

I am definitely ready for the 1/2 marathon.

During run: 1/2 Promax Bar 150 + 2 GU 200
Recovery - 3 scoops AMP 275

Since that was a 1350 cal workout, I am going to start calorie counting from here today...

B: Egg beaters 90 + Yogurt 80
L: chef salad 300 + 1 pizza 200
S: almonds 150
D: taco salad 400
S: other 1/2 of promax 150

1380

X Day 70 - Core Synergistics

Swapped Kenpo with Core S.

I am a little tired of Kenpo and I think Core works similar stuff but is more intense. I am not sure why we do kenpo every week and core synergistics a few times. I think Core Syn is the quintessential P90X workout.

Three weeks from today will be my last P90X workout for this round. It seems so close.

I am at 222 now. I will need to loose 12 lbs to hit 210 by the end of P90X. That's .57 lb per day. That should be attainable, but I need to really bring it on the workouts and keep the calories down and protien up. It would be really cool to get to Dec 15 and be 209#.

2 Scoop AMP 185
B: optibar 160 and yogurt 80
S: pistachios 200
L: Progresso + Steamed Veggies 250
D: Blueberry, Yogurt, Opti Shake 200
S: 4 veggie meatballs 120

1200

X Day 69 - Legs Back and Abs

OK. I am coming off of three weeks of 3-4 day travel and then a campout. It has been a test of will to keep eating and drinking under control and I feel I have failed on quite a few days hitting my calorie and prtuen goals. At least I did not miss any workouts.

The bad news is I have not lost any weight in about 2 weeks. The good news is I feel really strong. I just knocked out 20 diamonds like nothin.

There is another factor too. I stopped taking my supplements about 2 weeks ago. I wonder if that had an impact. Anyhow, I have a couple of weeks with no travel and should be able to nail this eating back down. No drinking or bad eating for the last three weeks and taking my supplements everyday.

B: 2 eggs 1 sausage cottage cheese. 250

Leg, Back & Abs

L: 2 Scoops AMP 185
D: SW grilled chicken salad. 400 and moz and tomato 150
S: nuts 50 + turkey dog 50 + 3 veggie meatballs 90


1190

X Day 68 - camping yoga

Tough to workout and eat well on a campout but I got it in in the cabin. Probably hiked 3 miles too.

Camp food. Eggs, sausage, salad, cottage cheese, ham, sausage, chilli, mac and cheese, corn bread. Kept quantities down.

1 glass of wine.

Probably 2000 cal

X Day 67 - back and bicepts and abs

It bugs me that is still can't do pulse ups on abs. Oh well. I love the bicept workout.

2 scoops amp 185
B: steel cut oatmeal with almond and raisins. Yum. 150

L: optibar & nuts. 260
D: freebirds bowl 400
On campout and pretty drunk offf 4 beers. I had a couple protien oriented snacks. 500

Let's see if I can get up for yoga.

1900

X Day 66 - Plyometrics

I love Plyometrics - Big time sweat removal!

I looked kinda ripped this morning.

B: oatmeal, eggwhite veggie omelet, yogurt, misc other. 400

L: Opti Bar 160 + nuts 140

S: lettuce wraps and fruit 150

D:sea bass. Veggies gumbo. 450

2 drinks 200

1500

X Day 65 - Rest Day

Heading to Cali today with busy schedule.

B: yogurt 80
S: optibar 160
L: salmon salad 200
S: cheese and fruit 160
D: fish and veggies 250 + 2 drinks 200
S: nuts 100

1150

Low Fat Diet and Conventional Wisdom

So many people think that if they eat a low fat diet, they are eating healthy. It seems like this philosophy really came into play in the 90's. I remember my wife buying fat free fig newtons and us both pounding down a whole container thinking we were eating healthy. I am no nutritionist, but I have a hypothesis that all this low fat stuff is hog wash.

Without getting technical, when you eat fat, it still has to be converted to carbs first and then converted back to fat to be stored as fat in your body. Yes, fats you eat do have a high caloric density, but if you are tracking calories, you will not over eat fats.

One of the biggest things I have learned on this journey is that if you are working out, concentrate on hitting a caloric window and maximizing proteins. If you just do that, you will almost naturally be forced to eat well.

In my case, I am trying to hit 1500-1800 calories per day with 80+ grams of protien. To do that I need at least one protien shake, and two big servings of beans or lean meat like chicken, fish. Once I have eaten that stuff, I am already pushing 800-900 calories. On my good days, the rest of my calories come from dairy and veggies.

If I get some fat from meat, nuts, cheese, or a little peanut butter, I am glad for it as long as I do not exceed my caloric window.

It's pretty damn simple, just not conventional wisdom anymore.

X Day 64 - Kenpo

I am not really sure about Kenpo. I never get over about 145 bpm. I feel like I am really trying, but it is not all that intense. I almost want to sub out core synergistics for it.

I will say this... It sure did loosen me up after the 9 mile run on Sunday.

B: 2 Scoop Protein, banana, yogurt and raspberry shake - 350
S: pistachios 100
L: Progresso 180. Can green beans 70.
S: popcorn 100
S: cheese stick 70 nuts 130
D: walnut chicken salad 400

Two red wine 200

1700

Mentally Durable = Unflappable

I like how Tony Horton talks about being durable.  I think it is on Core Syn where he talks about it.  I think part of that message is about being mentally durable.  Mental durability means that things that may have used to stress you out, no longer do.

I got a test today.  I came home to find the hot water heater has sprung a big leak and the ceilings in the entry were pouring down water.  I just looked at it for a sec, gathered myself and went to work adressing the crisis.  Within 10 minutes all was under contral and two hours later, everything is dry and not leaking.  We will need to get the sheetrock repaired later.

Anyhow, the old me would have been sweating, cussing, and would have started stress eating.  I do not even look to food anymore for comfort.  I am sure there are still things than can ge a rise out of me, but I am definitely more metally durable.

In other words, I am becoming more unflappable.

X Day 63 - Chest and Back and Abs

C,B & A

I have to switch up the schedule a bit this week because of the training run and the trip later in the week.  I will do Kempo tomorrow and rest on Wednesday.

I think I will wind up missing a legs and back.  I know that's a good one, but the 9 mile run definitely covers off the legs and I did a lot of back today.

B: Best protein shake yet - Raspberries, 2 scoop protein, yogurt, milk, and banana  300
L: I made Yummy Lettuce Wraps from Tom Thumb 550
S: Almonds - 150
D: Fazis - White Chicken, Spinach, Cauliflower, Greek Salad - 500

1500

X Day 61 - 9 mile run

9 mile run with Pete. Sub 9 min miles. I will do one more training run before the 1/2 marathon on 12/13.

2.5 scoop amp 200

B: egg white omelet veggie 300 and wheat pancake 150
L: almonds 100, yogurt 80
S: optibar 170
D: chicken breast an veggies. 300. Shrimp cocktail 170
S: couple bites turkey chilli + a couple black berries + a couple bites wheat pancake  150

1620

X Day 60 - yoga

2/3 done!

Yoga

I have decided to up my intake a bit. I think I need to be in the 1800-200 range or I am going to bonk on my workouts and stall out on the weight loss. That actually seems like a lot of food now and I will be eating more than my body is telling me to.

B: Starbucks oatmeal 140
S: optibar 170
L: turkey chilli dog 300
S: Blueberry protien Shake - yogurt, blueberries, 1 scoop whey protien, a little milk - 190 YUM!!!!
D: Home Made Chicken Chili 500
S: almonds 150

1550

X Day 59 - Arms, Shoulders and Abs

Arms, Shoulders and Abs

2 Scoops AMP 185

S: optibar 160
L: progresso and mixed veggies. 200
S: 3 slices turkey + almonds 150
D: Steak and Salad  500
S: almonds 150

1350

60 Day Pics

Well,  Here is the 60 day pics.  I am going to have to get Sheri to take the 90 day pics with a better camera.  I think the progress is more obvious now.

 BEFORE - AFTER:

 

BONUS PIC:

You can almost see the abs trying to come through (almost).  :)

X Day 58 - Plyo

Down to 225# after the Chicago trip.  I was worried I had gained weight and I actually lost 3 lbs.   So I am still ay my .6 lbs per day.  I should be in the teens by next Monday or Tuesday and I should land at 206 at the end of P90X.  I will need to do 2 more weeks to get solidly in the 190s and out of the 200s.  Maybe a couple long training runs and the 1/2 marathon will help too.

If I was not steadiliy loosing weight, this would be so much harder.  Now it is just a matter of time.

Plyometrics -  Only went over 160 once and really brought it

2 Scoops Amp 185

S: 3 oz tuna 80
L: Freebirds Bowl 400
D: Progresso Soup and Saltines  200
S: almonds and 1 hot dog 235

1100

X Day 57 - Start of Trianing Block 3

Chest Back and Abs. I did 60s on the Lawnmowers. Probably did 90 pull ups total. I need to go get more dumbbells. Diamonds are still a challenge.

2 Scoops AMP 185

B: fruit 50 chicken sausage 70 yogurt 60 little oatmeal 60 egg white veggie omlete 120
Total 400

L: opti bar 160

3 jolly ranchers 200

D: chicken breast an mixed veggies. 300

S: mixed nuts. 200

1440

X Day 56 - Rest Day

 I am thinking about running 1/2 of the White Rock Marathon if I can get Sheri to do it with me.  I am not really going to train for it other than maybe 2 9-10 mile runs.  We'll see.

Today, no workout.  Which I really need.  Even though this last wee was a "recovery week" I still feel like I went pretty hard.  I am looking forward to getting back to free weights tomorrow.

I am going to keep my calories under 1200 today after last night's debacle.

B: Egg white veggie omelet + 1/2 wheat toast.  200
L: Opti Bar 160
D: Trout + cheese + salmon + 3 drinks 700

1060

X Day 55

Last workout if Phase 2 today. Start Phase 3 on Wed.

Yoga

B: 2 egg 200, 3 link sausage 150, yogurt 60, bananna 100, mozarella 100

L: opti bar 160

D: steak oysters fish veggies 6 drinks. Bad dinner. Probably 1300


2060

X Day 54 - ran and core today!

Ran 4.5 miles on Lakeshore with Sheri + 2 mile walking

2 Scoops AMP 185

B: Yogurt 60
L: Indian - fish, chicken and veggies 400 (Indian Home in Chicago is the best Indian Buffet I have ever had)
S: Opti Bar  160

Evening Core Synergistics in Hotel Room (I'm lonely) - I do not do the Dreya Lunge.

2 scoops AMP 185  (i hardly every double up workouts and will do Yoga in the morning, so I figured I needed some protien)

D: 3OZ Tuna 80

1165

X Day 53

Supposed to be rest day. Did 3/4 of yoga x

Walked all over Chicago again. Probably 7 miles.

B: bannana egg whites cottage cheese tomatoes 1/2 piece of wheat toast. 250
L:chili and salad. 350
D: big dinner. Steak squash onion soup 5 drinks. 1200

1800

X Day 52

4:30 am Kempo. Oh yea!

Walked 6 miles in Chicago with Sheri

2 scoops amp 185
B: optibar160
L: Greek salad and soup 200
D: 2 slice pizza UNO no crust veggie. - yum 500
3 mic ultra 300

1335

I like these eating tips. This is basically the formula I am trying to follow...

Copied this from the beachbody site:

Eating for Great Abs

By Ben Kallen When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That's because you can't get a flat, hard midsection without losing body fat. Here's how to eat your way to great abs.

And no matter how much effort you put into creating a six-pack, no one's going to see it if it's covered by a layer of flab. (The good news? While it's impossible to "spot-reduce," abdominal fat is often the first to go when you start losing weight.)
If you're following the dietary guidelines of a Beachbody® fitness program or a personalized meal plan from TeamBeachbody.com, you'll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge and will help ensure that the effort you're putting into your abs will bring you the results you want.

1. Get plenty of protein. Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you're eating right. You don't have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily shake made with Whey Protein Powder or Shakeology® can be a perfect addition.
   
   By the way, protein is especially important in the morning, when a lot of people don't get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.)
2. Reconsider your carbs. Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It's time to say goodbye to sweetened soda, ditch the Doritos®, and save the cake for your birthday. If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that's fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly so they won't spike your blood sugar and insulin levels.
3. Have fun with fiber. Something about the word "fiber" just doesn't sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals . . . You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge
4. Enjoy some yogurt. Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences, and lower body fat in general, than those who didn't take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss.
5. Don't forget to eat. Tempted to lower your daily calorie count by skipping meals? Don't. Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you'll get too hungry and decide to chuck your meal plan entirely. If you're eating the right foods, regular meals and snacks will keep your body fueled while you're working toward that strong core.
6. Drink more fluids. Hydration is important when you're on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full so you don't overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.)
   
   Plain ol' H20 can't be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn't full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you're exercising or it's hot out, and less if you're running to the bathroom every 5 minutes.
7. . . . With two exceptions. It's time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial "beer belly" isn't just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks.

X Day 51

Core Synergistic - I haven't done this one in a month. It is quite a whippin. I felt a bit tired this morning. I should have taken a protien shake before the workout. I am goingt o do 2.5 scoops to recover today.

2.5 Scoop AMP 230

I am supposed to do Kempo tomorrow, but Sheri and I are going to Chicago and Saturday is supposed to be a rest day. I will go on a long run on Saturday with Sheri on Lakeshore in lieu of Kempo tomorrow and will take tomorrow off.

B: 1 TBSP PB 100 + I couldn't find anything else worthy of putting in the temple.
S: Optibar 160
L: Chicken breasts 150 and bag of steamed veggies 90
S: 10 Almonds 70
D: apple wanut salad 130 + cottage cheese 100 + 1/2 cup chili 100 Total 400

1200

Tony Horton's - It's You Post - A Must Read

http://tonyhorton.blogspot.com/2009/07/its-you.html

X Day 50 - Finally in the 220s

I am at 228 today!!! Yea. It feels really good to be out of the 230s. I ain't going back.

Yoga was kinda cool today. I was able to do crane the whole time and actually tried wheel and held it for about 10 seconds. The Warrior 3/half moon moves were much easier today too. I think the yoga block is helping. My only issue is that my lower back hurts when doing cobbler and hamstring stretches. weird.

2 Scoops AMP 185

B: 1/2 cup egg beaters 60 + 1.5 cup asparagus 60 + 1 pretzel stick 30
L: 6 OZ tilapia + mixed veggies 200
S: Opti Bar 160
D: 3 Meatballs. 75

D2: chicken and broccoli 300
S: 10 almonds 80


1155

Coffee not a Diuretic?

I just saw this on Wikipedia and was surprised because everything I have heard says coffee is a diuretic...

Coffee is also a powerful stimulant for peristalsis and is sometimes considered to prevent constipation. However, coffee can also cause excessively loose bowel movements. The stimulative effect of coffee consumption on the colon is found in both caffeinated and decaffeinated coffee.^[23][24]
Practitioners in alternative medicine often recommend coffee enemas for "cleansing of the colon" due to its stimulus of peristalsis, although mainstream medicine has not proved any benefits of the practice.
Contrary to popular belief, caffeine does not act as a diuretic when consumed in moderation, and does not lead to dehydration or to a water-electrolyte imbalance; current evidence suggests that caffeinated beverages contribute to the body's daily fluid requirements no differently than pure water does.^{[25][26][27][28]}

X Day 49 - Rest Day

I always feel guilty on rest day. I guess the body needs recovery. I am just blindly following the program.

Still at 230. Will probably see a 2-3 lb drop in the next 2 days.

Need lots of water today.

B: egg beaters and turkey bacon. 170

S: Yogurt 80 + Cheese Stick 50

S2: Opti Bar 160

L: Progresso 160 + Green Beans 60

D: Chef Salad 350-400


1080

X Day 48

Kempo

Last time I did Kempo, I peaked into high 150s several times. I could not get above 140s today. I was really pushing it and stayed up with Tony. Kinda weird.

2 Scoop AMP 185

B: Yogurt 80 + 2 Meatballs 60
L: Progresso 160 + Cheese Stick 50
S: Opti Bar 160
D: Talapia and Tomatoes 200
S: 2 meatballs 50 + 10 almonds 100

1050

X Day 47 - 230.0 lbs! 1/2 way to weight goal

I reached 230.0 lbs today for the first time since 2004. This is 1/2 way to my goal to get to 200.

This makes my daily average .64Lb per day. Over the last 10 days, it has gone up to .7 lb per day.

It looks like my weight loss has accelerated now that I am adding back some calories and really pushing it in my workouts. There really is something to not undereating. Even though I have not been hungry, I think I am not eating enough overall. It looks like my sweet spot for max weight loss without eating muscle is about 1500 calories a day assuming I get in a protein shake after the workout. I will shoot for 1300cal/day from here on out and then a couple little snacks will put me around 1500.

Legs and Back + Abs

1.5 Scoops AMP 150

B: egg beaters and turkey bacon. 300
S: optibar 170
L: 6 meatballs 160 cheese stick 50
D: tialpia and tomatoes and rice and veggies. 350

1180