I’m in my mid twenties and I’ve heard a lot about this program – not just on TV, but also from people who’ve tried it, and people who know people who’ve tried it and with supposedly positive results. I’ve heard everything from ‘I lost a lot of weight but didn’t really get ripped’ to ‘I got really ripped and cut’. I was pretty skeptical about the program but decided to give it a try anyways since I had nothing to lose (plus I'm doing it as a school project). I also got my brother to join me so that we could motivate each other and finish together on Day 90. When I started I was already in pretty decent shape, a regular gym-goer 5+ times a week, and so I wasn’t too worried about getting completely destroyed by the workouts or being sore for multiple days after each workout. And I was right… for the most part. My brother hadn’t worked out for the past 6 months so the workouts were a little tougher for him but he was still in decent shape when we started. We are both in school so we started during X-mas break…
This blog is just intended to help other people see if P90X is the ‘real deal’ or just ‘fluff’. I’ll attempt to keep up with it on a daily basis, but we’ll see how well that goes…
EDIT: Brother dropped out after fourth week due to schedule problems.
My Expectations: Right now, I have a one-pack abdomen and medium-sized love handles which I’m not too satisfied with and I have a pretty decent upper body other than that. By the end of the 90 days, I hope to achieve at least six-pack abs and a more sculpted chest, biceps, and shoulders. I also want to gain mass. Not only do I want these areas sculpted, but I want to put on mass and get bigger… esp a bigger chest and wider girth in the arms. I also want to increase the girth of my thighs and legs compared to what they are now.
Starting weight: me, 174 lbs; brother, 205 lbs
Starting Stats: calculated @ scientificpsychic.com/fitness/diet.html
I’ll post BEFORE and AFTER pics at some point…
Equipment: Iron Gym pullup bar, Spri Xertube Purple Level resistance band, chair/sofa (for dips and decline pushups), water
Nutrition: I’m not really following any particular diet plan. I’m just using common sense and eating healthy. Example. For breakfast I might eat a sunny-side-up egg with a piece of toast and 2 slices of turkey breast plus a glass of milk. Lunch might be a turkey and cheese sandwich on honey oat bread, yogurt or cottage cheese with a spoonful of peanut butter, and water or protein shake. Dinner might be a palm-sized serving of meat with vegetables. If I have a snack, so far it’s been yogurt or cottage cheese with one or two spoonfuls of low-fat JIF peanut butter. I’ve also splurged when necessary… like Christmas dinner with family. I do have one daily nutrition goal, and that is to limit my calories to between 1500 to 2000 per day… and this does not seem hard to do.
I did decide after the first week to keep a daily count of my caloric intake. The log consists of everything I eat/drink along with the caloric value of each and then a daily total. You can find this daily log starting with Week 2 (I didn't think to do this until after the first week).
EDIT: I decided to follow the P90X daily calorie limits which I read on some website (don't remember which one). Along with eating well, I mostly kept under 1800 and 2400 calories in Phases 1 and 2, respectively. In the third month, I switched to a low-carb approach. You'll read why as you read through this journal.
Supplements: I am taking MuscleTech CellTech creatine as well as inexpensive EAS protein powder during the program and plan to do so until the end. I usually have a serving of CellTech 10-20 min before the workout. I also try to have 3 protein shakes a day. My daily goal regarding the protein is to intake 0.8 grams of protein per pound of body weight. So for me being currently at 174 lbs, this equals about 140 grams of protein daily. Each protein shake I drink is about 46 grams of protein and having three per day helps me meet my daily goal. I figure that if I’m going to do this program, I want to have the best possible results. Taking these supplements will help me accomplish this, I believe.
Schedule: This is the schedule I'm following (with a few modifications when needed)
Weeks 1, 2, and 3
Day 1 – Chest and Back, plus Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
The p90x workout schedule for week 4 is supposed to be a recovery week after hitting it hard six days a week for three weeks.
P90x Workout Plan Week 4
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
For week 5 the P90x workout schedule changes yet again.
P90X Workout Plan Weeks 5, 6, 7
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Time to kick back to another recovery phase week for week 8
P90x Calendar Week 8 (Recovery Phase)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
The following workout program appears in Weeks 9 and then again in Week 11
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 Rest or X Stretch
Here’s the P90X Calendar for Weeks 10 and 12
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2- Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
P90X Workout Schedule Week 13 (Final Week)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
This blog is just intended to help other people see if P90X is the ‘real deal’ or just ‘fluff’. I’ll attempt to keep up with it on a daily basis, but we’ll see how well that goes…
EDIT: Brother dropped out after fourth week due to schedule problems.
My Expectations: Right now, I have a one-pack abdomen and medium-sized love handles which I’m not too satisfied with and I have a pretty decent upper body other than that. By the end of the 90 days, I hope to achieve at least six-pack abs and a more sculpted chest, biceps, and shoulders. I also want to gain mass. Not only do I want these areas sculpted, but I want to put on mass and get bigger… esp a bigger chest and wider girth in the arms. I also want to increase the girth of my thighs and legs compared to what they are now.
Starting weight: me, 174 lbs; brother, 205 lbs
Starting Stats: calculated @ scientificpsychic.com/fitness/diet.html
| Body Mass Index: | 23.6 kg/m2 |
| Waist-to-Height ratio: | 0.50 |
| Percent Body Fat: | 21.6% |
| Lean Body Mass: | 136.5 lb |
I’ll post BEFORE and AFTER pics at some point…
Equipment: Iron Gym pullup bar, Spri Xertube Purple Level resistance band, chair/sofa (for dips and decline pushups), water
Nutrition: I’m not really following any particular diet plan. I’m just using common sense and eating healthy. Example. For breakfast I might eat a sunny-side-up egg with a piece of toast and 2 slices of turkey breast plus a glass of milk. Lunch might be a turkey and cheese sandwich on honey oat bread, yogurt or cottage cheese with a spoonful of peanut butter, and water or protein shake. Dinner might be a palm-sized serving of meat with vegetables. If I have a snack, so far it’s been yogurt or cottage cheese with one or two spoonfuls of low-fat JIF peanut butter. I’ve also splurged when necessary… like Christmas dinner with family. I do have one daily nutrition goal, and that is to limit my calories to between 1500 to 2000 per day… and this does not seem hard to do.
I did decide after the first week to keep a daily count of my caloric intake. The log consists of everything I eat/drink along with the caloric value of each and then a daily total. You can find this daily log starting with Week 2 (I didn't think to do this until after the first week).
EDIT: I decided to follow the P90X daily calorie limits which I read on some website (don't remember which one). Along with eating well, I mostly kept under 1800 and 2400 calories in Phases 1 and 2, respectively. In the third month, I switched to a low-carb approach. You'll read why as you read through this journal.
Supplements: I am taking MuscleTech CellTech creatine as well as inexpensive EAS protein powder during the program and plan to do so until the end. I usually have a serving of CellTech 10-20 min before the workout. I also try to have 3 protein shakes a day. My daily goal regarding the protein is to intake 0.8 grams of protein per pound of body weight. So for me being currently at 174 lbs, this equals about 140 grams of protein daily. Each protein shake I drink is about 46 grams of protein and having three per day helps me meet my daily goal. I figure that if I’m going to do this program, I want to have the best possible results. Taking these supplements will help me accomplish this, I believe.
Schedule: This is the schedule I'm following (with a few modifications when needed)
Weeks 1, 2, and 3
Day 1 – Chest and Back, plus Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
The p90x workout schedule for week 4 is supposed to be a recovery week after hitting it hard six days a week for three weeks.
P90x Workout Plan Week 4
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
For week 5 the P90x workout schedule changes yet again.
P90X Workout Plan Weeks 5, 6, 7
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Time to kick back to another recovery phase week for week 8
P90x Calendar Week 8 (Recovery Phase)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
The following workout program appears in Weeks 9 and then again in Week 11
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 Rest or X Stretch
Here’s the P90X Calendar for Weeks 10 and 12
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2- Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
P90X Workout Schedule Week 13 (Final Week)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
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