P90X+ Schedule

Sheri and I are thinking about doing the P90X+ for the next round.  It is a pretty different schedule:


Weeks 1-3
Monday:      Upper Plus and Abs/Core Plus
Tuesday:     Interval X Plus
Wednesday: Total Body Plus
Thursday:    Yoga X
Friday:        Upper Plus and Abs/Core Plus
Saturday:     Kenpo Cardio Plus
Sunday:       Rest or X Stretch (or die)

Week 4
Monday:      Back & Biceps/Ab Ripper X
Tuesday:     Core Syn
Wednesday: Chest, Shoulders & Triceps
Thursday:    X Stretch
Friday:        Legs & Back and Abs/Core Plus
Saturday:     Yoga X
Sunday:       Rest or X Stretch (or die)

Weeks 5-7
Monday:      Upper Plus and Abs/Core Plus
Tuesday:     Plyometrics
Wednesday: Total Body Plus
Thursday:    Yoga X
Friday:        Upper Plus and Abs/Core Plus
Saturday:     Kenpo Cardio Plus
Sunday:       Rest or S Stretch (or die)

Week 8
Monday:      Chest & Back/Ab Ripper X
Tuesday:     Core Syn
Wednesday: Shoulders & Arms & Ab Ripper X
Thursday:    X Stretch
Friday:        Legs & Back and Abs/Core Plus
Saturday:     Yoga X
Sunday:       Rest or X Stretch (or die)

Weeks 9 & 11
Monday:      Upper Plus and Abs/Core Plus
Tuesday:     Interval X Plus
Wednesday: Total Body Plus
Thursday:    Yoga X
Friday:        Upper Plus and Abs/Core Plus
Saturday:     Kenpo Cardio Plus
Sunday:       Rest or X Stretch (or die)

Weeks 10 & 12
Monday:      Upper Plus and Abs/Core Plus
Tuesday:     Plyometrics
Wednesday: Total Body Plus
Thursday:    Yoga X
Friday:        Upper Plus and Abs/Core Plus
Saturday:     Kenpo Cardio Plus
Sunday:       Rest or X Stretch (or die)

R2D75 - Legs and Back & Abs

With Sheri. Got to sleep in to 8:30 AM. Feels like vacation.

B: Shake 250 Plus tested out PaPa's Hot Tub
L: turkey wrap. Sheri's new favorite. 250, BNS Soup 150
S: nuts 150, fruit 100
D: meatloaf 300, sweet potatoes 150, salad 100
S: popcorn 100

1550

R2D74 - Yoga With Tony :)

Sheri is 7 days ahead of me so she is officially at 90 days in one week. I am so proud of her.

L: Turkey wrap - 300, Yogurt 80, 1/2 Grapefruit 20, Asparagus 50
S: BNS soup 200, veggie stix 100
S2: BBQ 150, Nuts 100, Lettuce Wraps 250
D: stuffed pepper 350, cheese enchalada 230, beans and rice 100, 3 beer 300

2300

Should you be nice and cooperative?

Game theory gives us a clear answer and yes, the bible is right.

http://www.gmilburn.ca/2010/02/24/triumph-of-the-golden-rule/

The Perfect Shake

A bunch of people ask me about recovery and protein shakes. I have two answers. The easy route is beachbody's Shakeology. Mix with water and go. It is good when you are traveling and too busy to mix something up in the blender. This stuff is really good for you and everyone that uses it as a meal replacement accelerates their weigh loss and fitness goals. You can buy it here: Shakeology Site

When I have time and am home, I make my super shake. I actually did not invent it, but Sheri and I really love it. Here is the recipe:


For two people:

• 1 Banana broken into small pieces
• 1/2 Cup frozen organic blueberries
• 4 Huge TBSP of nonfat vanilla yogurt (buy the big tub)
• 3 Scoops AMP vanilla whey protein from GNC
• 1 cup ice
• 1 cup water

Put it all in a good blender in the order listed above and let it blend for 2-3 minutes on the highest setting to get it as creamy as possible.


Make sure you drink this within 20 minutes of your workout. I can't emphasize this point enough. That will accelerate muscle synthesis and recovery. If you do this drink right after your workout, you will not be sore the next day and your recovery will take a matter of hours. If you don't, you will be hurting for days.


Here's why it works:
1. Banana gives you immediate carb refuel so you are not dragging
2. Blueberries are superfuel for everything, but most importantly your brain. You will think clearer and feel more energetic. Other berries are fine, but blueberries are best.
3. Yogurt supplies your dairy and helps out your digestion processes. Gotta stay regular!
4. GNC AMP is my favorite protein. I have tried a bunch and this one gives me the best recovery results. The theory is that the lucien added to the powder flushes out the lactic acid in your muscles and stimulates protein synthesis. I am not a scientist, but through the experimentation I have done, it seems to work.  1.5 scoops of this stuff equals about 30 g of protein.  Studies show that 30 g at a time is the perfect amount to trigger protein synthesis and muscle recovery.  Any more is wasted and any less does not trigger the processes.  This is true for girls and guys.
5. The Ice and Water help rehydrate you and add volume to the shake, helping you get more full.

Hope you enjoy these shakes as much as Sheri and I do.

R2D73 - Biceps and Back & Abs

B: Shake 250 + Egg Beaters 60
S: Butternut Squash Soup 200, popcorn 100
L: Chili 250
S: Bar 180, nuts 160
D: Catfish, salad, fruit. 450 beer 100
S: Pistachios 250
S: random late night snacking 200

2200

Musing 10 - Steady State

Now that I have reached my body fat percent goal, I am struggling a little bit trying to figure out what my steady state caloric intake should be.  I really do not want anything to change to much at this point including muscle mass or fat.

The caloric needs calculator says that on days I work out I can consume about 3000 calories per day and not gain weight.  That sounds ridiculous.  I hover around 2000 calories right now and feel full most of the time.  I would have to gorge myself to go over 3000.  I do not want to loose muscle mass by eating too little though.

The site does offer this interesting plan.  It says to vary my caloric intake through the week to minimize plateaus.  Here is the plan it suggests something like:

Monday	2626
Tuesday	2392
Wednesday	3151
Thursday	2626
Friday	2392
Saturday	2888
Sunday	2626

Here is a really interesting article on calorie cycling.  I think I am going to try this and bump up my intake on resistance days and drop it on rest and cardio days.

Also, I am going to start adding 100 calories per day each week for the next 10 weeks and watch my weight.  Once It looks like I am starting to slip back up, I will drop back down 100 or so calories and stay put.

I guess this is all part of the journey toward lifelong fitness and health.

R2D73 - Plyometrics

With Sheri. Jayce's Bday tonight at Dave and Busters. Big Salad.


B: Big Shake 250
S: Bar 180, Grapefruit 20, nuts 100
L: Indian (Chicken & Veggies mostly) 700
D: Chicken Salad 250, Beer 250
S: popcorn 100

1800

R2D72 - Chest, Shoulders and Back & Abs

I am not crazy about this workout.  All the pushing is awkward.  I know it is good and working stuff that none of the other workouts do, but it is a whippin.

It was a kick to see Sheri doing clap push ups.  She is looking amazing.  She is already talking about round 2.  I love it.

B: Shake 250, 2 turkey sausage 50
S: Butternut Squash 200
L: Yummy homemade turkey wrap 200, tomatoe basil soup 100
S: Popcorn 100, nuts 150
D: Spaghetti and meatballs 400, wine 200
S: pigged out on Pistachios 300

1950

R2D71 - Rest

B: buffet omelet, oatmeal, fruit 600
L: veg wrap 250
S: bar 180, popcorn 160, nuts 150
D: chili + 2 bagel pizza bites 450

1900

R2D70 - Interval X

Super early workout with Sheri before 7 AM flight.

Today I got up, worked out and arrived in Cleveland before my west coast collegues arrived at work. Bring It!

Now I can rest until Wed.

B: Shake 200
S: bar 180, nuts and raisins 100
L: steak salad 500, chili 200
S: nuts and raisins 300
D: chicken salad 350
S: oatmeal 100
1930

R2D69 - Legs & Back, Abs

Worked out with Blake, Jayce, Grant, Austin and Parker while Sheri ran around the lake. My calf still hurts when I run long distance. Everyone got protein shakes for breakfast.

B: Shake 200
L: Big Lunch - Salmon 250, zuccini 50, scallops 50, squash soup 150, glass wine 100
S: popcorn and nuts 250
D: sirloin 250, veggies 100, mashed potatos 200
S: Turkey Summer Sausage 100

1700

R2D68 - Yoga X

Finally with Sheri.

B: shake 200
S: bar 180
L: jasons deli salad bar 600
S: popcorn 100
D: turkey meatloaf, sweet potatoes, salad, wine 600 (I love this meal)

1680

Under 200# (Actually 198.4#) Milestone Today!

Proof:

This was one of my big goals to get under 200 and stay there.  I am not sure how much more I will loose without dipping into muscle.  It feels good to basically be at a destination and now to set a goal to maintain this and not yo-yo.

I don't think I have been under 200# since my Junior year in college.  

Yea!!!!

R2D67 - Shoulders and Arms

It's nice to be home. Early morning workout. No Sheri though. She is not feeling well.

B: Shake 250 + pancake 50
S: Bar 180, tangerine 50
L: Butternut Squash Soup 150, WW 210, popcorn 200
S: cheese and nuts 300
D: pizza toppings 400, veggies 100

1890

R2D66 - Hot Yoga at Miami Beach

Cool yoga studio in Miami - http://miamiyoga.com/. Go to Jennifer's Hot Yoga class. Best instructor I have had yet. Sweated like crazy. It was a vinyasa class in a heated room. Not as hot a Bikram.





Getting some sun in February.





Found a little cuban cafe near the hotel for breakfast. The hotel charges $30. This place was $10.
B: egg white omelet, sausage, toast 400
L: fish and veggies 350
S: nuts 120, apple 100
D: feta wrap 550
S: bar 180 wine 100
S:popcorn 100

1950

R2D65 - Rest Day and Drive all over FL

I drove  400 miles all over FL in a convertible Corvette today.  It was a pretty good day.  I am now at Miami Beach and plan to try Hot Yoga down here tomorrow morning at this place: http://miamiyoga.com/

Should be interesting seeing all the Miamiites in their yoga skimpies.
 
B: sausage, egg, oatmeal 300
L: jerky 200, salad 200
S: nuts raisins 250
D: subway 600
S: popcorn + nuts 200

1750

R2D64 - Chest & Back (Happy Mardi Gras)

I am heading to FL today and will not get to workout tomorrow, so I swapped out my day off.

My barber (lady) said I look hot. I don't care that she is 70 :)

B: Big Shake 250 + pancake 200
L: chili. 450 veggies 100 popcorn 100
S: Turkey Jerkey 240
D: Cobb Salad 400
S: bar 180, nuts 120


1940

R2D63 - Core Synergistics

B: shake 200
S: Cheese 50, nuts 150, bar 180
L: Chili 200
S: popcorn 100, yogurt 80, Raisins 130
D: tilapia and toast and fruit 600
S: little slice of king cake 100

1700

R2D62 - Legs and Back and Abs (Happy Valentines)

Sheri and I got to work out together for the first time in a week. Felt like a valentines date.

B: Small Shake 200
L: veggie and protien delight at golden coral 700
D: Butternut Squash soup 300 + 1/4 flat bread pizza 250
S: popcorn 100

1550

Is it possible to be happy?

Reddit Link

Reddit is trying to displace the Scientology link on Google when you search on "is it possible to be happy?"

I find this concept interesting to ponder. Why don't people ever ask the question "is it possible to be unhappy?" We assume unhappiness is the default state and happiness has to be achieved. This is kind of absurd. I like the concept of making happiness the default and unhappiness the exception. It is purely a state of mind thing.

Anyhow, if you have a web site or blog, link to this Reddit page so we can put Scientology in their place.

Watch this if you have 20 minutes:

R2D61 - Yoga

B: eggs, turkey sausage, 1/2 waffle 350
s: shake 250
L: Brisket 200
D: Chili 400
S: popcorn 100
S: More Chili 250

1550

R2D60 - Legs and Back and Abs

I have not done this workout in a while. I really like the strip set at the end.

2/3 through second round.

B: Big Shake 250
S: beef jerkey 120 baby twix 80
D: fish soup 150, fish 200, veggies 100, 4x drinks 500

1400

R2D59- Interval X

B: shake 250 sausage 100
S: nuts and raisins 200
L: freebird salad 350
S: bar 180
D: butternut squash soup (Best batch yet) 300 + slice pizza 300
S: popcorn 200


1980

R2D58 - Rest Day

I need a rest day. I am achey and sore.

B: Oatmeal 100
S: Progresso 160, yogurt 80
L: lettuce wraps 360, broccoli soup 100
S: popcorn 100 nuts 50, cheese 50
D: Spaghetti and turkey 350, medium potato 200


1550

R2D57 - Chest, Shoulders and Triceps & Abs

At 201# today. Almost there. It is going really slow now.

Clap and one arm push ups - Yum!

B: big shake 250 + turkey sausages 80
L: Chicken scallops 450, Cheese 30, yogurt 100
D: tilapia and rice 250, grapefruit 70
S: STEAK 100, Pepper Jack 120, popcorn 200, pancake 150

1800

R2D56 - Kenpo

B: Oatmeal & Sausage 200
S: popcorn 100
L: Tiapia + rice 350 Broccoli Soup 80
S: nuts 100
D: Sirloin 450 veggies 100
S: popcorn 100 and cheese 100


1580

R2D55 - Legs and Back

Recovering from Campout. I am wiped out. Barely making it through Superbowl.

L: 1/3 thin crust pizza 420
D: Tilapia and tomatoes 300. veggies 100
S: Popcorn 100 + MDG 64

984

R2D54 - camping

Hiked 6 miles. Ran 2.5 miles

Pigged out on camp food. Basically taking the day off for once. I actually ate pie and some chips. Feels good to allow myself to cheat. I will keep it under 3500 cal.

Quick video from camp out:

R2D53- shoulders & arms

Pretty good gym at the Sheraton in Austin. No pull up bar though. I al always surprised to see these hotels with free weights, machines, treadmills, and other goodies, but no pull up bars. The bar is the best tool in the workout arsenal and it is so seldom found.

B: oatmeal 100, fruit 100, bar 180
L: fish 150, veggies 150
S: beef jerky 240
D: fish and veggies 350
6 drinks 650

2000


680

R2D52 - plyo + yoga in Austin

A little wiped out today. I need to eat good.

B: eggs, sausage, oatmeal, grapefruit. 500
S: bar 200
L: chicken & ribs at Stubs in Austin 400 sweet potatoes 100, beans 100, bread 100
S: nuts 200
D: chili 200 Greek salad with Pothole 350
2150

Candle light yoga at night at Black Swan Yoga again. I'm an addict.

R2D51 - Chest & Back & yoga in Austin

First day of Round 2 Phase 3. I have not done Chest and Back in a while. My arms are a bit shakey. Heading down to Austin tofdy for business and then on to Possum Kingdom for campout with the kidos.

B: Big Shake 250
S: chicken 100
L: tialpia, shrimp, veggies. 350
S: bar180
D: spinich salad w chicken 350

1230

I had a cool yoga experience tonight. I went to black swan yoga on 5th street in Austin. It is a donations only place and we did a cande light "sweaty yoga". It was a cool vinyasa style in the heat and I worked up a big sweat. I had to run back in the rain to the hotel 2 miles because I could not find a cab. I will definitely go there again when I am in Austin.

Musing 9 - On Vinyasa Yoga

I am still a total Yoga beginner, but I have picked up a couple interesting tid bits that I thought I would pass on at this point. Most of the yoga I have been doing is considered Vinyasa yoga. Vinyasa is the basic sequence of plank, chataranga, and upward dog. This sequence is great for upper body strength and gives you a great stretch.

The Yoga X on P90X is a series of extensions to basic Vinyasa yoga. Specifically, it adds the Ashtanga series. A lot of studios call it power or flow yoga. This is by far my favorite type because it is so physically demanding. It includes all of the really hard lunge moves that smoke out your legs and butt. The Warrior I-III series, triangle poses, 1/2 moon, chair, etc... My legs still shake in the middle of some of these poses. Tony also adds in some challenging balance postures. My favorite is crane. It works everything. There is a whole core series too that includes wheel, table, bridge, scissors, and heel and hands to the heavens. I am not sure if all of these are official yoga moves, but they sure work you out.

After an hour with Yoga X, I feel amazing. I feel like I got a great workout, but I also feel like I got a massage.

I have also started trying Bikram or Hot Yoga. It is a lighter version of Yoga X. There are no Vinyasa moves, but there are still quite a few challenging balance and core poses. As the name implies, the key to Hot Yoga is the 100 degree room. Even though you are not working as hard, you will feel like you did. I am usually three pounds lighter after a Bikram session. In the middle, sweat is coming off in a continual stream (not drips). It is very demanding on the body and requires me to focus on recovery for a couple hours. Eating and drinking tons of water are critical. The best part of Bikram for me is how you feel totally detoxified. Your largest organ (skin) is pumping a ton of fluid through and there is just nothing bad left in you at the end.

The interesting thing about Bikram is that I was stalled out on weight loss, and when I added that in, my weight loss started back up. I am not sure why, but I know it did the trick.

The next step for me on my Yoga journey is to officially join a studio to get some instruction. I know I am not holding my poses right all the time and I am sure my breathing and mental state are not ideal.

I see Yoga as part of the fitness "tool-box" now and I would not want to be on the journey without it.


Cool Yoga Studios and places I have done yoga:
- My Bed Room late at night - sleep like a baby
- Lake Michigan in Chicago at sunrise in front of the sailboats - watch the sun come up over the water
- White Rock Lake at the Bath House on a warm Saturday afternoon
- Black Swan Yoga in Austin - Candelight "Sweaty Yoga" at 8:30PM Very cool
- Sunstone Hot Yoga in Dallas - Sweat like a faucet
- Miami Yoga @ Miami Beach - Jennifer's class was amazing.  http://miamiyoga.com/
- Buddhaful Spin in Cleveland - Excellent mix of spin and yoga.  http://buddhafulspin.com/
- Yoga to the People in Midtown NYC - Low Key Hot Vinyasa for $5. http://www.yogatothepeople.com/new-york-yoga.shtml

R2D50 - Rest

Last day of Phase 2.

B: Starbucks oatmeal 240
S: cheese and raisins and nuts 300
L: progresso 170, asparagus 100
S: yogurt 100, bar 180, pancake 150
D: Boston Market Chicken 400 and veggies 250
S: Pistachios 150

2040

I kinda pigged out today for a rest day. I have been a little hungry lately. Not sure why. I know 2100 is still a net deficit, but I still feel guilty.
I need to go a couple weeks at 2000ish and show myself I will not gain weight before it does not bother me to eat so much.

Interview With Tony

R2D49 - Have a Namaste

Sheri and I knocked out 5AM Yoga this morning. We had to cut a few corners on stretching to get done in time to help Blake get his Rube Goldberg Project to school by 7 am.

I never knew wiping your nose could be so tricky:



Yoga after LSD (Long Slow Distance) running is the bomb. I feel great.

B: Shake 150, Pancake 50
S: raisins and nuts 150
S: cheese 50
L: WW 280
S: bar 180, Oatmeal 100
D: Spaghetti 500 and Veggies 100
S: popcorn 160
Been hungry all day...
S: Cheese and crackers 200


2020