Power 90 - Day 90 Results

Here are the results from finishing up Power 90. I am planning to start p90x on March 30, 2009 if all goes well next week in India. Overall I am really pleased with all of the changes. I had hoped I would have excelled a bit more and grown more in strength, but what I did do was amazing really. My last Sculpt routine I did 140 push-ups and 2 sets of 20 reps of the dips. I was able to almost do my 3rd pull-up afterwards as well! I definitely am way more fit and healthy than ever before. Now, onto p90x which will take this to a whole new level I am sure! I am very excited to get started and can't wait to get back from India.






Peace!
//jsk

Day 9- Sweat 1-2

Whew! I am sore today. I now know that the workouts from yesterday really did work as I have the proof in the way I feel today :) The workout this morning was good. I did the full Sweat 1-2 and Ab Routine. I was a bit light on the energy so I could not do it with as much intensity as I would have liked, but I did do the routine. I have had some massive cravings for the holiday sweets that I smell in my house and everywhere I go!

Tomorrow is Sculpt 1-2 and I am already looking forward to it. I think I will likely start taking a little creatine in my water with the workout tomorrow. I plan on not skipping any days of exercise during the holidays but I will be eating a bit more food than my plan would allow. One thing I will be trying to do either way is to eat 5 times a day even on Christmas.

"Do Your Best and Forget The Rest"
I love this motto and today and over the next few days this seems like a wonderful time to keep this in mind. Whether it is with the meal plan, exercise routine, Christmas activities, work related, family related.. anything can apply. All YOU can do is your best and once you do that, then you should let everything else go.

These days will be busy for everyone I am sure. We should all try to take some time throughout the days to just relax, even if it is in increments of 100. One trick I learned a while back is that when you are really stressed, angry, frustrated, or having a negative emotion is to count backwards from 100 until I am calmer. Often just this alone can bring me back to reality and view the situation from a different perspective which causes me to see that it is not that big of a deal. Today will come and go either way so lets make the best of it and forget the rest of it :)

Happy Holidays!

//jsk

Day 8 - Power 90 - Sculpt 1-2 or Sweat 1-2???

Well this morning I got a little confused about which routine I was supposed to start with. I put in Sweat 1-2, started, and about 1/2 of the way through the stretching my wife came in to inform me that I was supposed to be doing Sculpt 1-2!! OOPS! So, then I started over in the Sculpt 1-2 routine.

The Sculpt 1-2 routine was just OK for me. Nothing overly exciting. I felt that some of the pace was too fast and some was too slow. I am sure that over time as I continue to do it I will figure out the pace that works best for me. Weight wise I mostly used 15 pound weights, although I did switch up for a resistance band (the lighter red one) for some of it. I did at least 8-10 reps on almost all exercises with some going all the way to 15. I did most of the push-ups and other exercises, but a few of the push-ups (during the 7-7-7) I did on my knees.

After Sculpt 1-2 I thought I was supposed to do the Ab Routine. So, I did. I later found out that the ab routine is for tomorrow! Oops again! I thought the Ab routine was easier than I had anticipated. I could not do all 10 of 10 but I did at least 90 of the total 100. I like this ab routine and feel that I will be able to master this in no time.

After doing Sculpt 1-2 and the Ab Routine I still felt like I had tons of energy and I had barely started sweating. So, after seeing my wife and son leave for the day I decided to jump back in there and do some cardio. I went ahead and did Sweat 1-2 as well!! I think this will be OK to do the Sweat + Sculpt in the same day although I do not planning on doing this more than once or twice a week as time permits. I thought this routine was quite a bit easier than the Fat Burning Express Cardio workout. I look forward to doing it again tomorrow. I have a feeling that I may need to move on to the next set of Sweat routines sooner than I had initially anticipated.

I have my meal plan all set for today. It does seem like a TON more food to me than I would normally eat, even before. I am hoping that the working out makes up for any extra calories I am ingesting. If I notice a lot of weight gain over the next two weeks then I might scale this back some.

Have a Great DAY!

//jsk

Day 7- Rest Day #1

I have officially completed all of the Fat Burner Express - both the meal plan and exercise routine!!! I can say that I never would have thought that I would have gone through a meal plan/diet as stringent as the one I just did for the last 6 days. I posted each day with what I had and it totaled to around 800 calories each day. I have taken before and after pictures and hope to post those up later today along with the stats comparison.

I completed a stretch and power yoga routine this morning which is just the first 8 minutes of the Fat Burner Express DVD. I did this to help all of my muscles stretch out and get just a mini workout in today. For the rest of the day I plan to take it easy and "Rest" as is prescribed.

A special thanks to my wife for doing this program with me as well as helping by making sure that I followed the diet to a tee by buying, preparing, and serving just what the plan ordered. This took a bit of extra effort by her and I am very appreciative. She has already planned out our exact meals for this coming week as well!

I am very much looking forward to my "free" meal today. We are planning to eat a very nice restaurant named Stonewoods (http://www.stonewoodgrill.com) where I am sure to have a nice Filet Mignon :) I may also allow myself to have 1 chili cheeseburger as this has been one of my biggest cravings all week.

Have a Wonderful Sunday!

//jsk

Day 6 - Power90 - Fat Burner Express

Day 6 workout is complete! I have now completed the 6 days of the fat burner express workout routine. Today I will finish up the diet/meal plan portion of that program and Monday I will be moving into week 2 of Power90. Once again today my muscles in my legs and arms are sore and they burned while working out.

Yesterday my coach at BeachBody informed me that this meal plan for this week is giving me about 700-800 calories a day!! WOW! What concerns me about that is I really hope that my body is not in starvation mode as then I am burning muscle. Either way today is the last day of it so I am going to push through. My wife has reported to me this morning that she is down 8 pounds for the week. Tomorrow is our official weigh in/stat day.

Yesterday I also purchased the membership to the BB site so that I can get detailed meal plans moving forward. It states that I should be consuming 2100 calories and my wife should be at 1600. What I hope to figure out soon is can I have a burger or higher calorie, less healthy lunch on some days as long as I still maintain under 2100 calories. I imagine the answer is no because I also need to maintain an specific ratio of carbs, fats, & proteins. So, maybe if the unhealthy lunch is still balanced in those categories then it will be OK?

This is what I consumed yesterday:

Meal 1: 1/2 cup Strawberries/1/4 bannana + Protein shake
Meal 2: 1 cup raspberries and Cottage Cheese (the raspberries were awesome!)
Meal 3: Chicken Breast Salad with green beans, red pepper, and celery - red wine vinegar
Meal 4: 15 almonds
Meal 5: Dijon baked chicken and steamed asparagus

One note about salad/lunch: 2 days in a row now I have not been able to finish my lunch due to it being hard to get down. I am definitely going to have to get some better dressing or none at all. It makes me nautios to even think about it and I am suppsoed to have one today too! A big goal for us is to find some homemade recipies for low fat, low carb, no sugar, low calorie dressing. With all that criteria it should be interesting.

I sure am looking forward to my cheat meal tomorrow :) At the begining of this I decided I was going to give myself one meal a week to eat outside the plan. For tomorrow I hope to have sushi but the place may be closed. Next week I have 2 meals planned for the holidays that will also take me off track.

Have a Good Saturday all!

//jsk

Day 5 - Power90 - Fat Burner Express

I had another great workout this morning. It was a bit harder to get out of bed and get in there to do it tho because I am feeling a bit sore in my legs and arms. I did manage to get through all of the workout though!

My weight was down 6 pounds as of yesterday morning for the week. It will not be official until Sunday morning, but I imagine I will be below 170 if I am not already for today. I weigh myself at the exact same time every day under the same conditions so that it can be as exact as possible.


Yesterday I ate exactly by the diet again. This is what I ate:

Meal 1: Protein shake with blueberries
Meal 2: 15 Almonds
Meal 3: Deli Meat Salad - Chicken Deli Meat, green leaf lettuce, celery, cucumber, balsamic vinegar
Meal 4: Turkey & Swiss rolled up with mustard
Meal 5: 4 ounces of lean steak (i think it was sirloin or flank, it was thin) and Swiss Chard Greens (My first time having these. They were OK with hot sauce and apple cider vinegar on them).

I drank the normal 8 or more glasses of water and my green tea last night before bed.

Today I am excited because I am supposed to have a whole cup of berries with my morning snack. I may end up going to the store shortly to get some fresh ones from fresh market.

One more workout and 6 day fat burner express will be over for me!! w00t!

Have a wonderful day all!
//jsk

Day 3 P90 - Fat Burner Express Meal plan + Exercise

Today exercising was easier than yesterday in that I had more energy to give the exercising more intensity. I still feel that it could be better and I am sure over time it will be. I am feeling a little sore today but not too bad. This Fat Burner Express DVD is really a good workout. Both my wife and best friend are doing this with me and have both stated that they like this routine as well. I have read that it is a bit tougher than Sweat 1-2. I have not done Sweat 1-2 yet, but will next week. I have read that some swap out Sweat 1-2 for this routine on occasion to break things up a bit.

Thanks to my wife, my diet yesterday was perfectly by the 6 day fat burner express meal plan. Later last night my stomach was growling a bit telling me it wanted more food, but I made it through it by drinking some green tea. That actually helped a lot more than I thought it would so I recommend that anyone that is eating less and still feeling hungry give the green tea a shot.

This is what I consumed:

Breakfast: Smoothie with 3/4 cup of blueberries
Snack: 20 Almonds
Lunch: Tuna Salad - consisted of Bagged Tuna, Lettuce, Cauliflower, Broccoli and just a bit of red wine vinaigrette with cayenne pepper.
Snack: Roast Beef and Swiss Cheese roll-up with mustard
Dinner: Garlic & Rosemary Chicken with Brussel Sprouts

I drank at least 8 cups of water and 1 cup of decaf green tea.

As I did yesterday I am going to start spicing up the food a little more with pepper and/or lemon/lime juice. I am making sure that nothing that I add has any calories, sugar, or carbs so I should be good to go.

Tonight I hope to get 8 hours of sleep as I have only been getting 6. I imagine this will help with my energy level.

Day 2 - Power 90 - Fat Burner Xpress

I just finished my workout for day 2. Today it was much harder for me than yesterday. This is not because the exercises were hard or because my body was sore, but because of my energy level. I also have had a headache since around 4pm yesterday. My wife says that this is from the lack of carbs, I am not sure.

I did follow the meal plan exactly yesterday. Here is a brief synopsis of what I consumed:

Meal 1: Protein Shake with 1/2 cup of blueberries (this was supposed to be 1 cup)
Meal 2: 20 Raw Almonds
Meal 3: Turkey & Spinach Salad - This had 1 tablespoon of Red Wine Vinaigrette, spinach, turkey, carrots, cucumbers, and mushrooms (i did not eat these).
Meal 4: 4 ounces of cottage cheese and 1/2 cup of blueberries
Meal 5: Flounder and Asparagus
Late Night: 1 cup of decaf Green Tea- No sweetener at all!

I drank nothing but water all day and the 1 cup of tea near bedtime. I also took some Acai Berry extract in the morning as I have read that it helps to curb cravings and help with energy. I did have a lot of energy about 2 hours after I took it so I hope that helps again today!

I am hoping that my headache goes away soon as I have a lot of work to get done today! I am also hoping that my energy level rises as I am feeling quite lethargic.

I did weigh myself this morning and I was down to 175. This was before any water for the day and with my clothes on.

//jsk

Fat Burner Express Day 1

Today I have started a Fat Burner Express Day 1 routine which comes with Power90.

What happened to p90x? Well, the short answer is I stopped. The longer answer is that I started to have to travel a lot with my job and I let myself down by not pushing forward with p90x. I definitely regret not pushing forward with p90x as I would be super fit right now!

Moving forward....

More than a couple of months later I have decided to step back and try to get through Power90. A friend of mine decided to try the Power90 program first as he felt he was not in good enough shape to start p90x. I have decided to do it with him so that we could get through the program together. This is the main reason why I am going back to Power90 rather than push back into p90x. Also, a few weeks ago I tried starting p90x again and was sore for almost a week after day 1. This made me realize that maybe I should work back into p90x. Going through power90 should be a very good way to prepare me for the X!

So, since I am starting over I have taken all of my measurements and stats again for day 1.


I took all of my stats down last night and this morning for Day 1 and they are all listed below. I am going to include my blood pressure as I am hoping it will also come down. My height is 5'10" and I am 33.

My Stats on Day 1:
Chest = 40.5"
Right Arm = 12.5"
Left Arm = 12"
Waist = 38.5"
Hips = 37.5"
Right Thigh = 19.25"
Left Thigh = 19.25"
Weight = 177
BMI = 25.3
Fat % = 24.1
Blood Pressure = 152/83 (night before first day)