The first four weeks are over. They were not as hard as I originally anticipated from what I'd read online and heard from secondary sources. Although some of the specific exercises are difficult to do, I found the hardest part was fighting through the fatigue and working out intensely for 60 minutes daily after coming home from work. I know sometimes I was too tired and therefore decided to skip. Some of the challenges I faced included the back muscle strain which forced me to make modifications. I'm glad that, even with the injury and fatigue, I never missed a workout in the first three weeks since I either made it up on my "Rest Day" or doubled up on workouts on a single day. As for the fourth week, I pretty much took most of the week off except for the last two days in which I did Core Synergistics and Yoga X. The fourth week was supposed to be a recovery week and that's exactly what I did... RECOVER.
The biggest gains I've noticed are in strength and flexibility. I am noticeably more flexible than I was on Day 1. I think I can attribute the majority of this to the warm-up and cool-down that occurs with the beginning and end of each workout, respectively. I know that I have gained strength because I can now do things that I couldn't do on Day1 such as forward grip pull-ups and military pushups.
Although I have lost several pounds (according to the scale) since Day 1, I do not see or feel any change in my physical appearance. I don't feel like I've lost any weight. Perhaps this "feeling of change" will come by the end of Phase 2 which I start tomorrow.
I've been pretty good about keeping my daily caloric count under 2000 calories. The days that the count is above 2000 calories is usually due to being in a hurry and not having the time. I've used Cell-Tech creatine supplement and EAS protein powder for the first three weeks of Phase 1 and plan to do so for Phase 2. I didn't use it for Week 4 since I didn't do anything but recover.
Phase 1 Stats @ 167 lbs - I've no clue how my stats worsened
| Body Mass Index: | 22.7 kg/m2 |
| Waist-to-Height ratio: | 0.51 |
| Percent Body Fat: | 21.8% |
| Lean Body Mass: | 130.6 lb |
Day 28: Yoga X
Did some yoga X today, but not all of it. I decided that since I'd be hitting Phase 2 hard starting tomorrow, that I'd take it somewhat easy today. And with that said, I only did the first 40 minutes of Yoga X which is, coincidentally, the hardest part of the workout. I'm noticing an improvement in my flexibility. It's improving slowly but it's improving nonetheless.
Nutrition: protein shake 260 cal, steak and potatoes 1000 cal
Day 27: Core Synergistics
I decided to jump back into working out since my back is strain free and I have free time - perfect combination. So this workout is geared toward strengthening your core muscles - abdominals, paraspinals, obliques, pecs, and basically the important muscles in the torso. It's full of exercises that require you to hold a certain position that contracts your abs, so it's a pretty good supplemental to Ab Ripper X. Also, there's lots of 'plank' type exercises. It was only about 50 min long excluding stretching, warming up, and cooling down and it wasn't too difficult at all. Some of the exercises like "the Dreya Roll" and "the Boat" will be difficult for even those that are already fit, as they were for me - especially those that are overweight and with limited flexibility.
Nutrition: yogurt w granola 300 cal, chips 100 cal, indian food 1000 cal, turkey/cheese sandwich 250 cal, milk 100 cal - 1750 calories
Day 26: Core Synergistics
Back strain is gone completely but I had a busy day so I took the day off - plus, another rest day wouldn't be such a bad thing. So I ended up not doing Core Synergistics today.
Nutrition: Odwalla food bar 230 cal, coffee 40 cal, two bread slices w three eggs 400 cal, coffee cake 150 cal, chicken wings 900 cal, milk 100 cal - 1820 calories
Day 25: Stretch X
Back strain is improved but not completely gone. Taking the day off. No big deal since week 4 is supposed to be a recovery week anyways.
Nutrition: Odwalla food bar 230 cal, coffee 40 cal, two bread slices w three eggs 400 cal, three bread slices w four eggs 530 cal, peanut butter sandwich 350 cal, milk 100 cal - 1650 calories
Day 24: Kenpo X
I've been thinking more and more about just taking this entire week off and recovering from the left lower back muscle strain. I haven't yet decided what I'm going to do but I probably will just take the entire week off. Thus, no Kenpo X today.
Nutrition: Odwalla food bar 230 cal, NutriGrain bar 130 cal, coffee 40 cal, lunch 700 cal, chicken wings and waffle fries 800 cal - 1900 calories
Day 23: Core Synergistics
Today is supposed to be core synergistics, a workout designed to work your core muscles ie abdominals and back muscles. Although it was improving, I could still feel the lower left back muscle strain when I bent over and moved in certain positions so I decided to once again skip and take a day off. I really don't want to skip but making the injury even worse could result in having to discontinue the entire program - and I wouldn't want that.
Nutrition: three eggs w two bread slices 400 cal, chicken wings 600 cal, PB sandwich 400 cal, milk 90 cal - 1490 calories
Day 22: Yoga X
This week is supposed to be a recovery week for the end of 'phase 1' and starts out with Yoga X. Unfortunately, the muscle strain in my back was acting up so I decided to skip today.
Nutrition: Odwalla food bar 230 cal, banana 100 cal, coffee 100 cal, sandwich 250 cal, three eggs w two bread slices 400 cal, chicken wings 500 cal - 1580 calories
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