P90X Round 2 Day 2: Plyometrics and Nutrition Plan
Posted Jan 20 2009 6:35pm
Wow .... Plyometrics is The Beast. Tony calls it the Beast during the workout and he is right! I went through two 20 oz bottles of water during the 58 minutes of this workout and probably could have had another two. I burned 642 calories and my average heart rate was 138 BPM. Not to mention that I am completely exhausted.
I mentioned yesterday that I wanted to talk about the nutrition portion of P90X and this seems like the appropriate time to do that. First off, my goal is to put on 6-8lbs of muscle. So, that being said, I have decided to modify the recommended nutrition portion a little to meet this goal. Normally the first four weeks of P90X has you eating 60% Protein/20% Carbs/20%Fat. This is called Phase One or the Fat Shredding Phase. This is when your body is basically shocked into losing weight by consuming mass quantities of protein and burning all the stored up fat that you have. The next four weeks, or Phase Two, is a more balanced 40% Protein/40% Carbs/20% Fat intake. In this Phase your body has become accustomed to the hard workouts and the carbs are added to give you more energy for the workouts. And then the last four weeks, Phase 3, is 60% Carbs/20% Protein/20% Fat. This Phase is designed for you to be able to Bring It as hard as possible with all the carbs. That is the Reader's Digest version of how the nutrition plan works, pretty simple actually.
Basically what I am going to do is skip Phase One and start at Phase Two. The reasoning is that I really do not want to lose anymore weight and since I am in decent shape already carbs are going to be needed. And because I want to gain muscle I will probably jump into Phase Three between days 30 and 45 -- depending on what my body feels like.
Now how am I going to get there? Whey Protein Powder, Chicken, Lean Steak, Pure Protein Bars, Whole Grain Bread, Whole Grain Bagel, Whole Grain English Muffins, Whole Grain Waffles, Broccoli, Carrots, Apples, Bananas ...etc. You get the picture, basically just eat clean - FIVE Times a day - pretty simple!
Now I get a decent amount of emails asking about supplements so I'll give my opinion. Some people do not believe in using them but I do. When I was 23 years old I never used supplements but now that I am older any boost I can get is cool by me. I am currently usingEAS 100% Whey Proteinfor my morning protein shakes. My midday snacks are usuallyPure Protein Bars, which really give me the necessary calories and protein intake to keep me going during the day. I have tried a number of Pre-Workout supplements but am currently usingBCS Labs Phenom Ampedpills. I like the pills over the drinks because the drinks make me feel bloated and heavy and that isn't good before you workout and the pills really get me jacked up! As for post workout drinks I have tried a few including theP90X Recovery Formula, but am currently usingGNC Pro Performance Wheybolic Extreme 60. I loved the way the P90X Recovery Drink tasted but I felt like I needed more protein so I switched and am happy I did. When I run out of the Wheybolic Extreme 60 I will probably just take the regular EAS protein in its place. Lastly, I am also taking Creatine -AST Sports Science CM750 Creatine Caps- this is the first time I have taken Creatine but according to reviews it can be an essential tool to building muscle and since that is my goal, Creatine it is!
Sorry for the length of this post but I hope you found it interesting. I particularly wanted to talk about this to those of you who are considering doing P90X because this will give you an idea on what you need to do nutrition wise. The supplement part is completely up to you but I wanted to give you the full picture of what I am doing and what has been successful. Please comment if you have any questions and I'd love to hear what others think about my nutrition goals.
Tomorrow I will post my pictures. My wife/photographer is doing inventory at work and has not been around to snap the pics for me but she is off tomorrow so I promise to get them up!