Need to get back into shape, need some suggestions. (Now a log I suppose)

[Jeeebus]

I have a pair of 1090s and a bench, and that is sufficient for me to exercise 6 days/week. Is it ideal and will I become a beast? No - but for my schedule (which isn't too far off from yours), it works for me.

I do weights 3 days/week and alternate with burpees or some cardio on the other 3 days. Weight days take me about 50 minutes to get through 3 sets of about 9 different exercises each day.

If you have an android phone (no idea if Apple has the app or not), I use an app called JeFit. Lets you build your routine on a PC and then log it on your phone as you exercise. For me, it was the motivation I needed to actually get through 3 sets. A gym is obviously 'better,' but there is a ton you can do with the dumbbells.

 

[boomhower]

I guess this is turning into more of a log at this point.

I did the second day of Power 90 which is the cardio. In general I liked it better than the strength one. I can already see that I am going to get bored, there are only the two routines. The yoga parts sucked as I am not flexible and didn't feel like I was getting any workout during those parts. I'm liking the idea of P90X3 but the pull-up bar is getting me, I'd have to go to a different room which would seem to break the rhythm. Lots more variety to it.

Another problem I am having is nutrition. Today is 1,055 calories, 146 carbs, 17 fat, 94 protein, 61 sugar, 1,921 sodium. I'm eating these few calories but I'm not hungry. Just eating healthy low fat foods. For what I am trying to accomplish do I need to add anything? Calories? Protein? Still learning here so thanks for the patience.

One last thing is the late night eating thing. Tonight I got home a little before 7 and when I got done with my workout it it was 7:50. Quick shower and then dinner at 8:15. I'll probably go to bed around 10 or so. Lots of what I read says eating late is bad but I'm seeing much of an alternative with the hours I work. Should I eat before I workout?

 

[Aldon]

Years back, this is what I did: I cut my meals in half. Whatever it was. I ate and am still eating whatever I want, from pizza to ice cream and milk shakes, don't gain anything. The reason for this is because I don't eat lots of it. Don't torture yourself with specific diets, trust me.

 

[papadage]

Do the Power 90 routine for at least a month. If you are out of shape, P90X or P90X3 are too much, and too long. Just get through it and put in your best effort. I am in a similar situation, and started P90X3, and it was just too hard with all those compound moves right off the bat. I did not have enough balance muscle strength to have good form. The Power 90 moves are much simpler, and allow you to build up to the harder routines so you can really do them well.

As for food, drop the carbs and up the fat an protein. Shoot for maybe 1,600 to 1,800 calories, under 100 grams of carbs and at least 120 of protein. You need to be able to build and repair muscle as you work out and lose weight. I am 5'6", and at 170#, can fit into a 32 waist, though tight. I eat about 1,500 calories, and that keeps my weight steady when I am not working out at all. I up it another 200 when I do half hour workouts, but try to keep the intensity up so I am actually burning a bit more than that. I need to drop the carbs a lot more though.

 

[boomhower]

Years back, this is what I did: I cut my meals in half. Whatever it was. I ate and am still eating whatever I want, from pizza to ice cream and milk shakes, don't gain anything. The reason for this is because I don't eat lots of it. Don't torture yourself with specific diets, trust me.

I'm not torturing myself, I like what I'm eating. It's only been a couple days so I'm sure i'll have cravings for junk food. I'm not going to try and deprive myself, just in moderation.

Do the Power 90 routine for at least a month. If you are out of shape, P90X or P90X3 are too much, and too long. Just get through it and put in your best effort. I am in a similar situation, and started P90X3, and it was just too hard with all those compound moves right off the bat. I did not have enough balance muscle strength to have good form. The Power 90 moves are much simpler, and allow you to build up to the harder routines so you can really do them well.

As for food, drop the carbs and up the fat an protein. Shoot for maybe 1,600 to 1,800 calories, under 100 grams of carbs and at least 120 of protein. You need to be able to build and repair muscle as you work out and lose weight. I am 5'6", and at 170#, can fit into a 32 waist, though tight. I eat about 1,500 calories, and that keeps my weight steady when I am not working out at all. I up it another 200 when I do half hour workouts, but try to keep the intensity up so I am actually burning a bit more than that. I need to drop the carbs a lot more though.

Thought the carbs seemed high but not real sure how to get them down much more. I'll still try the power 90 a little longer. The cardio has me a little more sore an as mentioned balance and flexibility were issues which would likely be compounded with X3. My Bowfless 552's should be here today so maybe I'll enjoy the strength routine more than I did with the bands. Still can't believe Amazon ate the shipping on the 1090.

 

[surfsatwerk]

carbs are the enemy

 

[Kyle]

Eh, if you're bored w/ power 90 I think it's fine jumping right to p90x or p90x3 however as you said the pull up bar thing might be an issue- you def. need one - maybe something like this?

http://www.amazon.com/Stamina-50-169...ds=pull+up+bar

As for it being too hard- I jumped right in to p90x pretty damn out of shape and it kicked my ass for the first few weeks- but I got through it and by the end I felt great - I don't think they're really too hard, just have to accept the first couple/few weeks are going to be ugly and painful- From what I've read, p90x3 is the easier of the 2- I've only done one of the workouts from it- plan on starting next week. For me it just helps to have the structure/plan etc- I'm sure there are plenty of other means for that, but it's what works for me at least.

 

[boomhower]

Eh, if you're bored w/ power 90 I think it's fine jumping right to p90x or p90x3 however as you said the pull up bar thing might be an issue- you def. need one - maybe something like this?

http://www.amazon.com/Stamina-50-169...ds=pull+up+bar

As for it being too hard- I jumped right in to p90x pretty damn out of shape and it kicked my ass for the first few weeks- but I got through it and by the end I felt great - I don't think they're really too hard, just have to accept the first couple/few weeks are going to be ugly and painful- From what I've read, p90x3 is the easier of the 2- I've only done one of the workouts from it- plan on starting next week. For me it just helps to have the structure/plan etc- I'm sure there are plenty of other means for that, but it's what works for me at least.

I really do want to so the X3. But I think I'm going to soldier through with P90 for at jest a month. I was eyeing that stand you listed for just that reason but if I drop another $100 after spending $300 on the dumbbells my wife may hang me from it. Pick it up and move to X3. Plus the little bit I've added will make it easier to jump into.

 

[killster1]

Eh, if you're bored w/ power 90 I think it's fine jumping right to p90x or p90x3 however as you said the pull up bar thing might be an issue- you def. need one - maybe something like this?

http://www.amazon.com/Stamina-50-169...ds=pull+up+bar

As for it being too hard- I jumped right in to p90x pretty damn out of shape and it kicked my ass for the first few weeks- but I got through it and by the end I felt great - I don't think they're really too hard, just have to accept the first couple/few weeks are going to be ugly and painful- From what I've read, p90x3 is the easier of the 2- I've only done one of the workouts from it- plan on starting next week. For me it just helps to have the structure/plan etc- I'm sure there are plenty of other means for that, but it's what works for me at least.

damn you! i want a power tower.. i have just a perfect pullup bar i got from walmart that attaches to doorframe and its not that good.. but works i guess.. wide grip be nice.. and not using the table / counter for my dips be nice too hahaha.. right now i put a backpack with weights in it and use teh counter / table for my dips and working fine.

 

[OILFIELDTRASH]

http://www.amazon.com/Concept2-Model...words=c2+rower
Gym quality equipment for $900. You won't find that with any other machine. And you'll never outgrow this machine. It literally can work for out of shape people just starting all the way up to working out olympic athletes.

 

[boomhower]

Definitely sticking with P90. Got my 552's in today and it changed the ballgame. I certainly am not ready for X3. I'll do a round of P90 and then move to X3. Still doing good on the diet but thing I need to add calories and cut carbs. Hit 1200 calories today but 127 carbs. Seems most of the carbs are coming from fruits and my half of a grain pita for lunch. Added a second protein shake at breakfast in addition to the usual post workout and hit 137gr today.

 

[Kyle]

Definitely sticking with P90. Got my 552's in today and it changed the ballgame. I certainly am not ready for X3. I'll do a round of P90 and then move to X3. Still doing good on the diet but thing I need to add calories and cut carbs. Hit 1200 calories today but 127 carbs. Seems most of the carbs are coming from fruits and my half of a grain pita for lunch. Added a second protein shake at breakfast in addition to the usual post workout and hit 137gr today.

Nice- I love my 1090's though there are times I wish I got the 552's for their smaller size- the 1090's are *long* even if there's not much weight selected - works fine for most things but there are some moves that I have to modify that I wouldn't have to w/ a regular dumbbell- I think the 552's are a little smaller so that may not be an issue for you

 

[boomhower]

Nice- I love my 1090's though there are times I wish I got the 552's for their smaller size- the 1090's are *long* even if there's not much weight selected - works fine for most things but there are some moves that I have to modify that I wouldn't have to w/ a regular dumbbell- I think the 552's are a little smaller so that may not be an issue for you

They are very nice. The 1090's would have been to big and would have had to really modify somethings, already do with the 552's. Plus right now the 552's are plenty of weight for me as I am certainly starting at the bottom. These things are certainly expensive but for what you get it's well worth it. A whole set of dumbbells in a nice compact package.

 

[boomhower]

Made it through my first week. This final day of cardio completely whipped my ass. I don't know if it was the first day of going down to 5g from 20g of creatine or changing up things and not going a protein drink in the morning but it was the worst workout yet. Glad I have a day off. Now the fun part of working out while on night shift begins this week. I'm going to start by trying when I get off in the mornings.

Another question. I bought a Polar H7 heart rate monitor and use digifitness to dump the info into myfitnesspal. What I am getting for calories burned seems high:

Time 45 minutes
Average BPM 154
BPM Max 185
Calories burned 623

I'm 31, 190, 5'10"

Just seems like a ton of cals burned for that short of time.

 

[Jeeebus]

more power to you (yuk yuk).

I don't think I've ever made it past a couple weeks with P90x. Don't remember which ones, but at least 1-2 of the workouts left me gasping, nearly throwing up, and wishing for death.

 

[boomhower]

more power to you (yuk yuk).

I don't think I've ever made it past a couple weeks with P90x. Don't remember which ones, but at least 1-2 of the workouts left me gasping, nearly throwing up, and wishing for death.

I think the P90X series would kill me. I don't plan on ever doing it because of how long they are. I'll do this P90 and then P90X3. Probably come up with something of my own after that. Today is my rest day and it feels weird not having to work out after six days straight.

 

[papadage]

Good for you man. I did my last workout of the week yesterday, and it feels good to have a day off all right.

You may feel wiped due to your wind and legs being a bit more fit, so you are pushing harder. I know that the week before last, when I did a few easy days as an intro before starting the program for real, I could barely do the full half hour, and half assed several minutes of it. Now, with the delayed muscle soreness gone, I push harder, and am spent by the end of the workout.

Once you finish this one, you may want to look at Rushfit by Georges St-Pierre as a next step. I looked at a buddy's P90X3 videos, and they are full of a lot of plyo pushups and other very hard moves that you or I may not be up to doing at that point. The Rushfit videos, on the other hand, are a nice step up from Power 90.

 

[boomhower]

Good for you man. I did my last workout of the week yesterday, and it feels good to have a day off all right.

You may feel wiped due to your wind and legs being a bit more fit, so you are pushing harder. I know that the week before last, when I did a few easy days as an intro before starting the program for real, I could barely do the full half hour, and half assed several minutes of it. Now, with the delayed muscle soreness gone, I push harder, and am spent by the end of the workout.

Once you finish this one, you may want to look at Rushfit by Georges St-Pierre as a next step. I looked at a buddy's P90X3 videos, and they are full of a lot of plyo pushups and other very hard moves that you or I may not be up to doing at that point. The Rushfit videos, on the other hand, are a nice step up from Power 90.

I'll look into those. It's back on the horse in a few hours. I get to see how well I can work out half asleep after a 12 hours night shift. And then see if I can fall asleep.

 

[JBT]

Once you finish this one, you may want to look at Rushfit by Georges St-Pierre as a next step. I looked at a buddy's P90X3 videos, and they are full of a lot of plyo pushups and other very hard moves that you or I may not be up to doing at that point. The Rushfit videos, on the other hand, are a nice step up from Power 90.

What video's did you watch? I have done the program for awhile now and only two of them have plyo push ups for about minute. X3 always has a modifier who does a no/low impact move for everything, in this case they did normal pushups. X3 is designed to be from beginner to advanced.

 

[boomhower]

Working out before work sucks. I know it'll get better as I get used to it. Big snow storm blew through so not much work so far tonight.

 

[papadage]

I am not a morning person at all. I tend to work out in the evening, before dinner. I'll usually do it at about 7, then eat at 8.

So, a week in, and my girlfriend says my face looks thinner. I think she is being nice, but one or two pair of pants that were a tiny bit tight are going on a little easier. It's probably a consequence of the better eating. Not eating heavy meals anymore, and eating better, so even though I am not really losing weight, my gut is not as stretched out.

 

[boomhower]

I am not a morning person at all. I tend to work out in the evening, before dinner. I'll usually do it at about 7, then eat at 8.

So, a week in, and my girlfriend says my face looks thinner. I think she is being nice, but one or two pair of pants that were a tiny bit tight are going on a little easier. It's probably a consequence of the better eating. Not eating heavy meals anymore, and eating better, so even though I am not really losing weight, my gut is not as stretched out.

I ended up doing it before work. Day shift after work not a big deal, I need my morning time. I just couldn't do it when I go home so just got up early and worked out before work.

 

[papadage]

Whatever works, as long as you do it according to the calendar. My rest day is on Tuesday, so this is my third week now. No more delayed onset soreness. Bloated water retention and swelling of the muscles is subsiding. No more Advil. Both weight and reps are increasing. Form is better. I push harder in the cardio, but the abs still kill me.

But, at dinner last night, my girl said my face looked a little thinner, despite zero movement on the scale. We'll see when I weigh in at the end of the week.

 

[boomhower]

Wowzers. Noticed I had been doing part of the cardio wrong that works your shoulders. Did it right yesterday and they are killing me. Really hurt my weight workout today though.

 

[papadage]

It's an intro workout. Take it easy, and concentrate on form. You should be using light weights for this program anyway. I find the cardio workout to be harder anyway. All those arm and leg motions hurt after a while.