P90XRU Workout Thread

[RJDoute]

All those silly legal ways. :laugh:

 

[R1 Chris]

wow that must of taken forever to type up. thanks a lot i am starting tonight cant wait. :adore:

Ryan is right, it is a freakin novel...

I'll try to bring it to work tomorrow and I'll copy the whole damn thing.

So IF I remember to bring it, and IF I have enough free time tomorrow to copy every page, I will...then I'll FedEx it to you:top:

EDIT: This will hold you over for the time being (hopefully)-->

The P90X nutrition plan is as follows:

Phase I: Fat Shredder – Days 1-28
Phase II: Energy Booster – Days 29-56
Phase III: Endurance Maximizer – Days 57-90

Body Fat Range Targets
For Men: Fit – 14-17% Athlete – 10-13% Elite Athlete – 4-9%
For Women: Fit – 21-24% Athlete – 16-20% Elite Athlete – 12-15%
Measure Body Fat at start of program and at the end of each phase to measure progress

Determining Your Nutrition Level
1. Calculate your RMR
Your Body Weight x 10 = RMR
2. Calculate your Daily Activity Burn
RMR x 20% = DAB
3. Calculate your Energy Amount
RMR + DAB = EA

Nutrition Level Chart
EA = 1800-2399 = Level I 1800 calories per day
EA = 2400-2999 = Level II 2400 calories per day
EA = 3000+ = Level III 3000 calories per day

Macronutrient Goals in Each Phase
Phase I – Protein 50%, Carbs 30%, Fat 20%
Phase II – Protein 40%, Carbs 40%, Fat 20%
Phase III – Protein 20%, Carbs 60%, Fat 20%

Customizing the Phases
Phase I – Can be extended if you feel you need to drop more body fat, but still have enough energy to do workouts. Can be shortened if your body fat is already low or you aren’t getting enough energy for workouts.
Phase II – Can be extended if you feel you are doing well in this phase and want to keep going.
Phase III – Optional phase for those who really want to push to the limit. It is recommended, however, that everyone try this phase at some point.

Phase I Fat Shredder Portion Plan

Level I Portions
Proteins – 5
Dairy – 2
Fruits – 1
Vegetables – 2
Fats – 1
Carbs – 1
Condiments – 1
Snacks – 1 Single
P90X Recovery Drink – 1
P90X Protein Bar – 1

Level II Portions

Proteins – 7
Dairy – 3
Fruit – 1
Vegetables – 4
Fats – 1
Carbs – 1
Condiments – 2
Snacks – 1 Double
P90X Recovery Drink – 1
P90X Protein Bar – 1

Level III Portions

Proteins – 9
Dairy – 4
Fruit – 2
Vegetables – 4
Fats – 1
Carbs – 1
Condiments – 2
Snacks – 2 Doubles
P90X Recovery Drink – 1
P90X Protein Bar – 1

Phase II Energy Booster Portion Plan

Level I Portions
Proteins – 4
Dairy – 2
Fruit – 1
Vegetables – 2
Fats – 1
Carbs – 2
Condiments – 1
Snacks – 1 Single
Recovery Drink – 1
Protein Bar – 1

Level II Portions

Proteins – 6
Dairy – 2
Fruit – 1
Vegetables – 3
Fats – 1
Carbs – 3
Condiments – 1.5
Snacks – 1 Double
Recovery Drink – 1
Protein Bar – 1

Level III Portions

Proteins – 8
Dairy – 2
Fruit – 2
Vegetables- 3
Fats – 1
Carbs – 3
Condiments – 3
Snacks – 1 Double, 1 Single
Recovery Drink – 1
Protein Bar – 1

Phase III Endurance Maximizer Portion Plan

Level I Portions
Proteins – 2
Dairy – 1
Fruit – 2
Vegetables – 2
Fats – 1
Carbs – 3
Condiments – 2
Snacks – 2 Singles
Recovery Drink – 1

Level II Portions

Proteins – 3
Dairy – 1
Fruit – 3
Vegetables – 3
Fats – 1
Carbs – 4
Condiments – 3
Snacks – 1 Double, 1 Single
Recovery Drink – 1

Level III Portions

Protein – 4
Dairy – 1
Fruit – 3
Vegetables – 4
Fats – 1
Carbs – 5
Condiments – 4
Snacks – 1 Double, 2 Singles
Recovery Drink – 1

Portion Plan Foods (the same for all phases and levels except snacks)

Fats
1 tbsp = 120 calories = 1 serving
Olives, avocado, canola oil, olive oil, flaxseed oil

Proteins
100 calories per serving
- 3 oz. chicken or turkey breast
- 6 egg whites
- 3 oz. fish or shellfish
- 3 oz. fat free ham slices
- 3 oz. pork tenderloin
- 1/3 cup protein powder
- 3 oz. red meat, lean
- 1 soy burger
- 5 soy slices
- 3 oz. tofu
- 3 oz. tuna
- 2 slices turkey bacon
- 1 veggie burger
- 1 veggie dog

Carbohydrates
200 calories per serving
- 1 medium whole wheat bagel
- 1 cup baked beans
- 1 cup beans (black, kidney, etc)
- 1 2.5 oz. bran muffin
- 2 slices bread (whole wheat, rye, pumpernickel)
- 1 cup whole grain cereal
- 1 cup couscous
- 12 crackers
- 2 english muffins
- 1 cup hummus
- 1 cup lentils
- 1 cup oatmeal
- 3 3.6 oz. pancakes
- 1 cup pasta or noodles
- 1 large whole wheat pita
- 1 potato (2″x4-3/4″)
- 1 cup quinoa
- 1 cup lowfat refried beans
- 1 cup brown or wild rice
- 1 medium sweet potato
- 3 corn tortillas
- 1 large whole wheat tortilla
- 2 whole wheat waffles
- 1 cup wheat berries

Dairy Products
120 calories per serving
- 1.5 oz. low fat cheese
- 1 oz. 1% cottage cheese
- 1.5 oz. feta cheese
- 1.5 oz. semisoft goat cheese
- 1.5 oz. part skim mozzarella
- 3 oz. parmesan cheese
- 8 oz. skim milk
- 1.5 oz. soy cheese
- 8 oz. soy milk
- 8 oz. nonfat plain yogurt

Fruits
100 calories per serving
- 1 medium apple
- 1 cup apricots
- 1 medium banana
- 1/4 medium cantaloupe
- 1 cup cherries
- 1 oz. dried fruit
- 6 oz. fresh squeezed juice
- 1 medium grapefruit
- 1 cup grapes
- 1 cup kiwi
- 1/3 medium mango
- 1 medium nectarine
- 1 large orange
- 1/2 papaya
- 1 medium peach
- 1 medium pear
- 1 cup raspberries, blueberries, or blackberries
- 2 cups sliced strawberries
- 1 medium tangerine
- 1 cup watermelon

Vegetables
50 calories per serving
1 cup of cooked veggies, veggie juice, or veggie soup
2 cups of leafy greens
- Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.

Condiments
2 tbsp = 50 calories = 1 serving
Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

Snacks
Single Serving Snack = 100 calories
Double Serving Snack = 200 calories

Singles (Phase I)
- 1 oz. lowfat cheese
- 8 oz. 1% cottage cheese
- 1 oz. dried fruit
- 1 frozen fruit bar
- 8 oz. fruit sorbet
- 12 mini rice cakes
- 4 oz. nonfat frozen yogurt
- 1/2 Protein Bar
- 1 tbsp peanut butter w/celery sticks
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. turkey jerky
- 8 oz. nonfat plain yogurt

Doubles
- 12 oz. 1% cottage cheese
- 1 oz. nuts (almonds, cashews, pecans, pistachios)
- 12-16 oz. Recovery drink
- 1 Protein Bar
- 4 oz. soy nuts
- 3 oz. string cheese
- 2 oz. turkey jerky

Singles (Phase II)
- 8 oz. 1% cottage cheese
- 1 oz. dried fruit
- 1/2 Protein Bar
- 1 tbsp. peanut butter w/celery
- 3 cups light popcorn
- 1 large sourdough pretzel
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. turkey jerky
- 8 oz. nonfat plain yogurt

Doubles
- 1 oz. lowfat cheese with 6 crackers
- 12 oz. 1% cottage cheese
- 4 tbsp hummus with carrot sticks
- 1 oz. nuts
- 1 Protein Bar
- 12-16 oz. Recovery Drink
- 4 oz. soy nuts
- 3 oz. string cheese
- 2 oz. turkey jerky
- 8 oz. nonfat fruit flavored yogurt

Singles (Phase III)
- 1 oz. dried fruit
- 3 Fig Newtons
- 1 frozen fruit bar
- 1 medium piece fruit
- 8 oz. fruit sorbet
- 12 mini rice cakes
- 4 oz. nonfat frozen yogurt
- 1 tbsp peanut butter w/celery
- 1 oz. pita chip
- 3 cups light popcorn
- 1 large sourdough pretzel
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. lowfat tortilla chips
- 8 oz. nonfat plain yogurt

Doubles
- 4 tbsp bean dip with 1 oz. chips
- 1 oz. lowfat cheese with 6 crackers
- 4 tbsp hummus with carrot sticks
- 1 oz. nuts
- 1 Protein Bar
- 12-16 oz. Recovery Drink
- 4 oz. soy nuts
- 3 oz. string cheese
- 8 oz. nonfat fruit flavored yogurt

 

[2006nightrider]

wow that must of taken forever to type up. thanks a lot i am starting tonight cant wait. :adore:

Copy and Paste my friend:laugh:...courtesy of some workout forum I ran across yesterday.

Anyways, I was able to get through about 3/4 of the workout last night before my arms gave out on me...I guess that's what happens when you take some time off.

 

[RJDoute]

My stupid door pull up bar fell on me, and I careened about 2 feet to the hardwood floor smackling the shit out of my knees. I proceeded to break it over my front door, throw a little hissy fit and quit for the night. :laugh:

Stupid equipment.

 

[T0LLPHR33]

My stupid door pull up bar fell on me, and I careened about 2 feet to the hardwood floor smackling the shit out of my knees. I proceeded to break it over my front door, throw a little hissy fit and quit for the night. :laugh:

Stupid equipment.

posting this is 1 thing...but i've actually scene 1 of those pull up bars fail on someone and they went tumbling down the hallway...its pretty hillarious...

glad your ok ryan...but dam what I would give to see it on film...

 

[RJDoute]

I was -furious- when it happened. My wife wouldn't come near me and I even kicked my dog for no good reason. This went on for about 2 hours. I really did throw a hissy fit. :laugh:

I was so damn mad though!

 

[2006nightrider]

My stupid door pull up bar fell on me, and I careened about 2 feet to the hardwood floor smackling the shit out of my knees. I proceeded to break it over my front door, throw a little hissy fit and quit for the night. :laugh:

Stupid equipment.

LMAO!!!!

I think about that happening to me every time I do a pull up. After every set, I'm always pushing on the support brace (on top of the door trim) to make sure it's still in place

glad your ok ryan...but dam what I would give to see it on film...

x2....pics or ban:biggrin:

 

[xrunnerjoe89]

man I miss the days of competitive swimming...:smile: 3 a days, strength work outs, watching your nutrition on a daily basis...and half naked women doing breast stroke in front of you...:rockon:

Unfortunatly there was no hot girls at the nationals meet they were all muscular and manly..lol...Im more of a conservative compatitive swimmer...i just went to practice and thats all...i didnt go on a nutrition plan...i just ate what ever i wanted too..lol

Yesterday i did the workout for the first time, and omg i am so sore today. That workout is intense! I had trouble doing the full workout...I had to take a few breaks...howed you guys do on your first day or first few weeks? did you have to take breaks? I would think since im in swimming shape I would have been able to do the full workout without breaks....Also is everyone following the nutrition plan or just doing workout?

 

[2006nightrider]

Yesterday i did the workout for the first time, and omg i am so sore today. That workout is intense! I had trouble doing the full workout...I had to take a few breaks...howed you guys do on your first day or first few weeks? did you have to take breaks? I would think since im in swimming shape I would have been able to do the full workout without breaks....Also is everyone following the nutrition plan or just doing workout?

If you think you're sore today...just wait till tomorrow:top:

When I first started, I had to take breaks...and even then, I couldn't do the whole workout (on certain exercises).

And I wouldn't say that I'm exactly following the nutrition plan, I'm more or less using it as a guide; and just trying to eat healthier

 

[xrunnerjoe89]

If you think you're sore today...just wait till tomorrow:top:

When I first started, I had to take breaks...and even then, I couldn't do the whole workout (on certain exercises).

And I wouldn't say that I'm exactly following the nutrition plan, I'm more or less using it as a guide; and just trying to eat healthier

Im hoping that in two weeks from now that i wont have to take breaks...Ya i bet il be hurt alot tomorrow.

True..I think im going to try and do samething...I do eat unhealthy so i should try my best to eat atleast little bit more healthy things. I love my candy and pizza! I gave up fast food and soda for lent...i already messed up with the soda a few times, but been good about the fast food.

 

[MusTrd]

Wow, day 2 complete. In case anyone was wondering, it's not exactly a good idea to go play 2 softball games after doing Plyometrics. I only did half the video because I had to get going to make my games. I swear, it felt like I was running around the field with ankle weights on the whole time.

Diet wise, I'm not exactly following the nutrition guide exactly either. I mainly just try to eat healthy and as often as it says to. I've been pretty successful so far. I haven't had a diet coke or chips in two days and that's really impressive for me.

 

[xrunnerjoe89]

Wow, day 2 complete. In case anyone was wondering, it's not exactly a good idea to go play 2 softball games after doing Plyometrics. I only did half the video because I had to get going to make my games. I swear, it felt like I was running around the field with ankle weights on the whole time.

Diet wise, I'm not exactly following the nutrition guide exactly either. I mainly just try to eat healthy and as often as it says to. I've been pretty successful so far. I haven't had a diet coke or chips in two days and that's really impressive for me.

You and me are at the same point in the workout. Im so sore today my legs! lol...I hope i can get through the workout today. I still sore from mondays workout. Anyone at the 30 day mark yet? You guys seeing results? I definetly think im going to see results based on the workouts so far and how sore i am. :top:

 

[TitanRattler813]

I'm starting over :ahhhhh:

I made it through week 1 and have done something every 3-4 days since then. Apparently I don't have as much free time as I thought b/c it's tough to find an hour everyday when you come home tired and got sh*t to do.

 

[trd_sport]

If anyone wants to give up or sell me a copy I will buy it.

 

[off-road taco06]

Yeah, count me in on that nutrition guide as well PLEASE! I burned my discs from a buddy and he didnt have the nutrition guide either... actually he didnt have much other then the actual DVD's and the workout log. I guess thats what i get for not buying it.... :stupid:

I finally started P90x, but i dont work out on SAT, SUN or MON. So my schedule will be diff. Tonight i have Yoga X, im going to check it out and maybe switch to kenpo or X Stretch if i dont like Yoga.
But so far so good. Im taking it easy for now (skipping the bonus rounds) and i can barely do Ab Ripper X. My core has no strength whatsoever. But we will see.

My starting weight is 210 lbs.

 

[Rat Rod]

If anyone wants to give up or sell me a copy I will buy it.

i have a full set :biggrin:

half way motivational :smile:
http://www.youtube.com/watch?v=AO43p2Wqc08&feature=channel

 

[lvxr]

i dont even wanna read all 30 pages...but can someone give me a quick re-cap? im considering p90x as a intense cardio. i normally work out 5-6 days a week, but more to put on lean mass...i'd like to shred a few pounds of fat and get some abs tho!!!

 

[MusTrd]

I liked Shoulders and Arms yesterday, still can't get through Ab ripper X though. The damn scissors get me every time. I don't have the strength in my legs for it yet.

 

[Emanon]

Here is how a real XRunner owner would do P90 X!

Yup that is the rear sway bar up in the tree. Jokingly set it up there after I got the SS rear sway. Surprisingly enough it does work rather well. Tho out of cam angle I have a Rogue fitness pull up and ring set. Best is 40 pull ups in a row and one with 110lbs hanging from my feet.

 

[MusTrd]

Successful Week 1 complete! What happened to everyone else? I haven't seen much going on this thread lately.