P90X
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Looking to start P90X after Ive finished with insanity.
Just started month 2 so I wont start till mid July.
Going to have to use resistance bands anyone recommend what ones to buy im in the UK by the way...
No rush as I dont need them yet!
Looking to hit my marcos but my marco for carbs seems high
179g P
90g F
322g C0 -
Awesome man, way to go!
Any bands is good as long as it gives you enough resistance. I'm not sure what is available in the UK though.
Your carb intake does seem high. How much calories and macro ratio are you shooting for?0 -
2860 calories
Not going for percentages more focussed on the g intake
1 lbs per lean body mass of protein
around 90g of fat
and what's left is carbs
It would be extremely hard to eat that amount restricting carbs.
I will try this for a while and see what my results are like, im tracking on a spreadsheet. My only issue is im burning more calories than I anticipated doing insanity around 900 - 1000 now in month 2 bringin my NET calories under my BMR.0 -
Are you trying to lose fat/weight or are you in the bulking phase?0
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lose fat0
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@wffolkes - how much weight have you lost in the last 30 days? Did you measure your body fat%?
Yesterday was Back Biceps and ARX day for me. I had a slice of whole wheat bread, 1 scoop of E&E about an hour prior to the workout. During the workout I of course had my purple wraath
. I bought it big time! Did 2 sets of pullups at 10 reps each but later dropped down to 5-7 reps. I was also able to use 30-35 lbs for the first couple of sets of curls. It could be a result of placebo effect but my mind was determined to push hard and body gladly obliged I have 2 days left on my week 8 workout. This week was supposed to be my recovery week but since I'll be going to Cancan at the end of the month, I decided to keep pushing. Also, since I'm doing a 5-day a week workout schedule, I don't feel like I need a dedicated recovery week. Keep pushing play y'all. 0 -
In the last 30 days of insanity no weight lost maybe 0.5lbs if that but none gained.
I am looking leaner in the chest and shoulders for sure as well as my thighs and calfs.
Not taken second measurements yet to see if there has been change. Estimated body fat % at the start was 18.7% I plan to get a dexa scan at the end of the month.
I know I need to fix my metabolism as im eating at a deficit so I should be losing scale weight, i've increased my calories to help with this so by the end of next week we will see if my average weight over 2weeks has gone down or up or stayed the same. .0 -
You might have been overeating. 2860 seems rather high especially when your goal is to continue to lose fat/weight. What's your age and current weight?
Yesterday I decided to do yoga x. Its been a couple of week since i did that. While i only did 45 minutes, i got enough stretching (and sweat) from it. I also have been lowering my calorie budget to 1600 for the past few days just to experiment its impact. I lost about a pound just this week (my weight had been staying the same in the past few weeks due to a near maintenance calorie intake). So it again proves that calorie deficit calculation works.0 -
Good morning! I was debating weather I should do upper body weight training or legs and back yesterday. Upper body training gives us almost instant gratification because those are the glamour muscles but I came across a poster showing a masculine guy with chicken legs... Lol. I don't want to be that guy for sure! So I ended up doing legs and back. Our leg muscles are the largest muscle group in our body. And the more we train them, the more they are going to help us burn calories even when we're not working out.
Today and tomorrow are rest days for me. I'll be doing some yard work and maybe do some landscaping.
Keep pushing play team!0 -
28
204lbs
5ft 8inches
male
BMR - 2020
TDEE - 2952
TDEE - 20% - 2361
2361 - 2020 = 341 (meaning I should eat back any calories I exercise over this amount which on average is at least 500kcals)
hence ending on 2860
im going to give it one more week then see results if not then drop to true TDEE cut value.
Obviously they key is body fat % and I think im dropping but so should my weight 3months around the same weight doesnt seem right.0 -
Your TDEE should already have your workout calorie included so by eating the workout calories, you're back to maintenance, meaning no weight gain or loss.
Here's a simpler calculation and it works everytime.
Take your weight and multiply by 11.5 (15% for sedentary liftstyle) = 2346 <-- this is your TDEE for sedentary lifestyle.
Add 514 to 2346 = 2860 <-- this is how much you should eat to maintain if you workout e.g. no losing or gaining weight.
To lose 1lbs per week, deduct 500 from 2860 = 2360.
You could go as low as 1900 to speed up your weight loss to 2lbs per week. Stay at a fat shredder diet (50% protein, 30% carb and 20% fat) to boost the fat loss. You can find more info on this calculation here.
http://www.fearlessleefit.com/nutrition/how-to-calculate-my-calorie-needs/0 -
Below is the explanation to why i add back some exercise calories. Should you NET BMR?
I will keep you fat shredder marcos as I may adjust to those depending on the outcome of the next week.
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Let's say your TDEE is 2300 then you subtract 15% so that you now have your cut value of 1955.
Let's say your BMR is 1500.
So, this takes into account your exercise so you shouldn't have to eat back any extra calories UNLESS (as in this example 1955-1500= 455) you burn over 455 calories. If you burn lets say 655 calories then you would need 200 extra calories on top of the 1955 to NET BMR.0 -
When we still have fat to lose, we may come close eating our BMR and the net calories will likely below the BMR. This is for those whose BF% are still high (e.g. >15%) because BF doesn't need as much calories to maintain. And you can eat close to what your goal weight/BF% needs. Otherwise, you'd be looking at a long road of losing fat and getting ripped at the same time. Long road my friend.0
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Thanks for the advice dude.
Will let u know the outcome!0 -
Awesome, keep pushing play!!
Happy Tuesday folks! Yesterday was Chest and Back and ARX for me. I didn't follow the video this time and did the whole workout by my own pace. I did 35 reps in the first couple of sets of pushups then lowered to 20-25. For the pullups, I did 10 reps for the first 2 sets and lowered to 5-7. I just can't seem to do 10 all for the entire session. I guess I need to get stronger LOL. But the fact that I could increase my reps from 6-8 to 10 a month or so ago means I could have another breakthrough if I keep pushing.
Hope you all had great workouts. Let me know if you run into any problems or have questions! Keep pushing play!0 -
I was doing my week 9 Day 3 workout - Shoulders Arms and ARX yesterday. The last time I did this routine was in week 3 or 4 (can't exactly remember) but having done a different set of p90x routine and back to this month-1 routine kind of confused my muscles. Well, that's the point right. I had to adjust myself a little bit although some moves are similar to those in chest/back, chest/soulders/triceps. It was a great workout and my muscles are getting a little sore again!
Keep pushing play!!
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Last weekend I was doing a Father's Day stay and golf package at the local casino hotel to celebrate Father's Day. So I worked out at the hotel gym.
It was a great getaway. While I didn't have much luck at the table, some of my friends did win big. I wish I was that lucky. The golf course was really lush and nice! The staff there were very courteous. The moment I parked my car in the parking lot, someone drove the cart right next to me even before I checked in at the club house! That wasn't really a private club and I play mostly at public courses so the level of service I received was beyond my expectation. I did okay on the course and really enjoyed the company of my friends. Overall, it was a great weekend.
Hope you all had a great one also!0 -
i'm back.
4 weeks wrestling with my car. now its back on the road. a little wiser, a little fatter lol0 -
Week 10 - Day 1 - Chest Shoulder and Triceps & ARX done last night! Again, I tried to focus on weight and really tried to get the burn when I get to 8-10 reps for the shoulder presses. I felt I like I've gained more strength because I could do about 25-30 pushups for most of the sets. But when it came to the one-arm pushup, I was able to do 1. I think my technique there wasn't quite right because I couldn't balance myself. My goal is to improve on the one arm pushup and hopefully I could do more soon.
Have a great week and keep pushing play!0 -
Last night I did one of my favorites - biceps and back! I love working arms! I used to hate the back routine because I couldn't do many pullups but I'm starting to like it as I get stronger. It's been rather busy at work and my mind was a bit exhausted yesterday. After the workout, I had my R&R and protein shake. While I was resting, I fell asleep. I didn't wake up until 10 hours later LOL. It was great. I haven't slept that much for a long time. 0
