OT: P90X/Health and Fitness Thread

[Thunder Muscle]

In regards to Insanity, just about to finish my 4th week and its really tough but I am starting to see results. Ive dropped only 5 lbs since starting (start at 186) but thinking I am gaining some muscle mass but my clothes fit much better and can difference that way.

Either you're a genetic freak of nature or you've just defied the law of thermodynamics. More likely, dropping your bodyfat is revealing the muscle you do have.

Either way, nice progress man. You're losing fat at a real nice pace. If you lose more than 1.5-2 lbs a week you're probably losing some muscle.

Ha, no I am definitely not a freak of nature --- just the average John Q America. I would consider myself a beginner in the workout field. I've always been fairly active since a kid in playing sports like basketball, baseball/softball. I'm 28 now and have given up most sports in the last 2 years. I'm 5'10 and at my heaviest was low 190s. I started Insanity about a month ago at 186 and as of last week I was 181.5. I guess thats pretty good progress, but my rationale for the muscle mass comment was that I thought I would be dropping a little faster b/c I am tracking my calories via an app and have been good at reaching my goal and have also stuck with the Insanity workout calendar --- not the nutrition plan. It is ALOT of cardio but there are enough reps of items involving pushups and such that I thought could be building muscle mass, but I am really no expert in this field.

I just finished the first month though and its tough. I mean the people in the video can't make it though all of the workouts. But I've been sticking with it, which I am happy about. This next week is my "recovery week" and then the 2nd month is supposed to be brutal.

Overall I am happy and find myself oddly looking forward to the workouts on most days, and this is coming from a guy that never liked workout stuff. I am seeing results, which makes it more rewarding. Hopefully I have another month in me and can survive!

[AussieBuck]

This guy just did a PB bodyweight + 90 pounds dip. It was at the end of my workout so I'm confident of pushing out a 100 pounder next week once I find a way to harness that much weight to myself.

[JoeyMorgan619]

Here is a video of me doing some clapping pull-ups. The form is a little off though. I can do better.

http://www.youtube.com/watch?v=m4Ef-WFeoR4

[jimmybones]

This guy just did a PB bodyweight + 90 pounds dip. It was at the end of my workout so I'm confident of pushing out a 100 pounder next week once I find a way to harness that much weight to myself.

Don't you use a belt?

[AussieBuck]

This guy just did a PB bodyweight + 90 pounds dip. It was at the end of my workout so I'm confident of pushing out a 100 pounder next week once I find a way to harness that much weight to myself.

Don't you use a belt?

Nah I've been using a backpack full of weights but I broke it last night. I'll have to get/make a belt or maybe weight vest which would be my preferred option as I do a fair bit of bodyweight exercises.

[AussieBuck]

Here is a video of me doing some clapping pull-ups. The form is a little off though. I can do better.

http://www.youtube.com/watch?v=m4Ef-WFeoR4

I've been working on weighted pullups but that looks more fun. Good job.
Edit: can't really try them on my bar as it's in my garage which is pretty low so I have to lift my knees up and I feel like if I slip I'll land on my back.

[jerrod]

alright, i'm finally motivated enough to start. i went up against a defender last night that was noticeably quicker than me and it's driving me nuts.

the discs are on the way.

[JoeyMorgan619]

Here is a video of me doing some clapping pull-ups. The form is a little off though. I can do better.

http://www.youtube.com/watch?v=m4Ef-WFeoR4

I've been working on weighted pullups but that looks more fun. Good job.
Edit: can't really try them on my bar as it's in my garage which is pretty low so I have to lift my knees up and I feel like if I slip I'll land on my back.

Yeah, I've never been much for weighted pull-ups. They are hard enough with just your body weight, so adding weight kind of defeats the purpose really. I guess every now and then to build power is fine. But yeah, you definitely are right. You should probably try them on a bar like the one I did it on instead of a low one.

[Mags FTW]

Any runners here?

About a month and a half ago I decided to really buckle down and lose some weight. My diet consisted of fruit and milk for breakfast, grilled chicken/salmon/tuna salad for lunch, grilled chicken/salmon/tuna salad for dinner. I would also run 5K every other day. I was losing about 3 pounds a week and my best 5K time was about 28:30. Then a week and a half ago I sprained my knee and had to stop running. I also slipped in my diet and probably gained a pound or two. Today I felt the knee was good to go so I started up my diet again and ran a 5K. My time was 26:26. What the hell? Am I underestimating the pace I should be going or was it a flukey thing where you running really well after a rest?

[JoeyMorgan619]

Any runners here?

About a month and a half ago I decided to really buckle down and lose some weight. My diet consisted of fruit and milk for breakfast, grilled chicken/salmon/tuna salad for lunch, grilled chicken/salmon/tuna salad for dinner. I would also run 5K every other day. I was losing about 3 pounds a week and my best 5K time was about 28:30. Then a week and a half ago I sprained my knee and had to stop running. I also slipped in my diet and probably gained a pound or two. Today I felt the knee was good to go so I started up my diet again and ran a 5K. My time was 26:26. What the hell? Am I underestimating the pace I should be going or was it a flukey thing where you running really well after a rest?

I run but not as much as I did before. I can run a 5k in about 20:00, maybe a little faster. It is a pretty good time, but there are definitely people who can kick my ass. Running is a weird thing. Sometimes you just feel it, and sometimes you don't. I know I am the same way sometimes. The more you run, the more consistent you become, so just keep at it. Also, did you sprain your knee as a result of running? I would recommend dynamic stretching before running either way. I would avoid regular static stretching. A proper diet really helps I think with running as well. Just think...your body uses food as fuel, so why not use high quality food? I know last year at this time I ran a 5k while having a junk diet and I got a 21:44 on a 5K. Then about a month after that 5K, I really started buckling down on my diet. About 2 months later is when I ran the 20:00 5K. I trained quite a bit, but I think the diet definitely helped.

[Mags FTW]

Any runners here?

About a month and a half ago I decided to really buckle down and lose some weight. My diet consisted of fruit and milk for breakfast, grilled chicken/salmon/tuna salad for lunch, grilled chicken/salmon/tuna salad for dinner. I would also run 5K every other day. I was losing about 3 pounds a week and my best 5K time was about 28:30. Then a week and a half ago I sprained my knee and had to stop running. I also slipped in my diet and probably gained a pound or two. Today I felt the knee was good to go so I started up my diet again and ran a 5K. My time was 26:26. What the hell? Am I underestimating the pace I should be going or was it a flukey thing where you running really well after a rest?

Also, did you sprain your knee as a result of running?

Yeah, but it was all my fault. I was totally geeked up on how much weight I was losing so I decided to rush it and run 5K on consecutive days. Same route, same time of day, same pace, but legs just started to get sore 3/4 the way through. I tried to compensate by shortening my strides and I think I jammed it going up a slight incline.

Any input on cardio and weights on the same day vs. alternating days? I plan on doing the alternating days, but some of my friends do both on the same day. However, I'm pretty sure they only run about a mile and a half before their workout whereas I'm running 3+. I'm pretty spent after running and can't even imagine lifting weights.

[jimmybones]

DO NOT avoid static stretching... Static stretch after you run and on off days if you're coming off an injury. Static stretching helps lengthen your muscles and keep them flexible, both good for both using them and for preventing injuries.

[MartyConlonOnTheRun]

Any runners here?

About a month and a half ago I decided to really buckle down and lose some weight. My diet consisted of fruit and milk for breakfast, grilled chicken/salmon/tuna salad for lunch, grilled chicken/salmon/tuna salad for dinner. I would also run 5K every other day. I was losing about 3 pounds a week and my best 5K time was about 28:30. Then a week and a half ago I sprained my knee and had to stop running. I also slipped in my diet and probably gained a pound or two. Today I felt the knee was good to go so I started up my diet again and ran a 5K. My time was 26:26. What the hell? Am I underestimating the pace I should be going or was it a flukey thing where you running really well after a rest?

Lol, that's how I am at golf some years. I'll play all summer and barely improve, come back in Spring without practice and have a great round.

You probably just felt it that day. It's all about having the right nutrition and sleep to get you going. As you run more, you should be able to work your body into running at its peak.

[jimmybones]

Any input on cardio and weights on the same day vs. alternating days? I plan on doing the alternating days, but some of my friends do both on the same day. However, I'm pretty sure they only run about a mile and a half before their workout whereas I'm running 3+. I pretty spent after running and can't even imagine lifting weights.

On days you combine, I'd lift first and keep cardio to 20-30 minutes at a lighter intensity after you lift. Bike or elliptical machine are good and lower impact so they shouldn't effect your running as much as they are easier on your connective tissues.

I'd alternate between these days:

Lift
Run
Lift + lower impact cardio

I'd try to lift 2-3x a week, 3-5x cardio, whether they are your runs or post lifting cardio. Depends on your goals for lifting though. Listen to your body, rest days as needed.

[jimmybones]

Oh and i'd change that breakfast. It's pure sugar, fruit is good sugar because it provides nutrients but it's still sugar. So is the carbs from milk. You need some slower digesting carbs-oatmeal, whole wheat toast- to slow down that insulin spike you're getting from all that sugar.

[Mags FTW]

Move the fruit to lunch or dinner? Toast and what?

EDIT: The toast thing kind of freaks me out, because I've been trying hard to avoid bread (even though I know it's whole wheat). Here's a full rundown of my average diet menu.

Breakfast: 1 cup fruit (pineapple, blueberries, grapes, cantaloupe, melon, watermelon), 12 oz 1% milk

Lunch: Salad (baby spinach leaves, broccoli, cauliflower, bell peppers, carrots, onions, hard boiled egg, 1/4 cup shredded cheese, sunflower seeds, tomatoes, and then either grilled chicken, salmon, or tuna)

Dinner: Same as lunch

I try to drink 80 oz of water a day.

[JoeyMorgan619]

DO NOT avoid static stretching... Static stretch after you run and on off days if you're coming off an injury. Static stretching helps lengthen your muscles and keep them flexible, both good for both using them and for preventing injuries.

Yeah, my bad. I meant to put avoid static stretching before running.

[AussieBuck]

Any runners here?

About a month and a half ago I decided to really buckle down and lose some weight. My diet consisted of fruit and milk for breakfast, grilled chicken/salmon/tuna salad for lunch, grilled chicken/salmon/tuna salad for dinner. I would also run 5K every other day. I was losing about 3 pounds a week and my best 5K time was about 28:30. Then a week and a half ago I sprained my knee and had to stop running. I also slipped in my diet and probably gained a pound or two. Today I felt the knee was good to go so I started up my diet again and ran a 5K. My time was 26:26. What the hell? Am I underestimating the pace I should be going or was it a flukey thing where you running really well after a rest?

I'm not a runner but I've had improvements in strength after taking a rest week. I usually have one roughly every 6 weeks.

[AussieBuck]

Move the fruit to lunch or dinner? Toast and what?

EDIT: The toast thing kind of freaks me out, because I've been trying hard to avoid bread (even though I know it's whole wheat). Here's a full rundown of my average diet menu.

Breakfast: 1 cup fruit (pineapple, blueberries, grapes, cantaloupe, melon, watermelon), 12 oz 1% milk

Lunch: Salad (baby spinach leaves, broccoli, cauliflower, bell peppers, carrots, onions, hard boiled egg, 1/4 cup shredded cheese, sunflower seeds, tomatoes, and then either grilled chicken, salmon, or tuna)

Dinner: Same as lunch

I try to drink 80 oz of water a day.

Sounds like your diet is pretty epic. I wouldn't over-think it looks like you're really looking after yourself as is.

[jimmybones]

Move the fruit to lunch or dinner? Toast and what?

EDIT: The toast thing kind of freaks me out, because I've been trying hard to avoid bread (even though I know it's whole wheat). Here's a full rundown of my average diet menu.

Breakfast: 1 cup fruit (pineapple, blueberries, grapes, cantaloupe, melon, watermelon), 12 oz 1% milk

Lunch: Salad (baby spinach leaves, broccoli, cauliflower, bell peppers, carrots, onions, hard boiled egg, 1/4 cup shredded cheese, sunflower seeds, tomatoes, and then either grilled chicken, salmon, or tuna)

Dinner: Same as lunch

I try to drink 80 oz of water a day.

The fruit is fine for breakfast, I'd just try to combine it with a slower digesting carb and/or more protein to slow down the insulin response. Shortest summary possible of an insulin reponse: it creates an environment where fat storage is more likely. "Slower" carbs stay in your system longer and are more likely to be burned up by your body as energy as opposed to stored as body fat. If you can stomach plan oatmeal, throw your fruit in there.

At the end of the day though, total calories for the day are what matter most. But if you are serious about losing weight, there are other details you can look at when really hammering down your diet. Your body's hormonal response to what you eat is one of those details.