Getting Ready

Tomorrow is the big day, the beginning of a total body transformation and Day 1 of P90X.  I have chosen to do the lean program, since I'm more interested in losing weight and toning rather than building muscle.  Damien will be doing the classic program, again.  Diet is a huge part of the program.

So how do we begin? Well, begin by calculating your percent body fat and recording it. You’ll want to recalculate that number after you’ve completed the program. I've calculated my percent body fat, and am currently estimated to be 24% fat!  That sure sounds like a lot to me! If yours is higher or lower than mine, don't worry.  It's not a competition.  Just strive to improve your own body fat percentage.

Next, calculate your resting metabolic rate (RMR).  Take your weight and multiply it by 10.  That will give you the amount of calories your body needs to just be (breathe, blink, pump blood, etc.).  Then multiply that number by 0.2.  This is your daily activity burn (the number of calories required for daily movement aside from exercise).   Add together the calories needed to breathe, plus the calories needed for daily movement, plus 600 calories for the P90X workouts and you get your total energy amount.  This number will tell you where to begin with your nutrition level.  I will be following the Level I nutrition program.   Here’s how I calculated my numbers. 

Your Body Weight		RMR (in calories)
143 lbs	x10	= 1430

Your RMR	x 20%	Daily Activity Burn
1430	x 0.20	286

Your RMR	Daily Activity Burn	P90X calorie burn	Energy Amount
1430	+ 286	+ 600	= 2316

Your Energy Amount	Nutrition Level
1800-2399	1800 calories/day	Level I
2400-2999	2400 calories/day	Level II
3000+	3000 calories/day	Level III

Now plan out your meals for the day based on calorie count or portions. Use the P90X nutrition program guidelines.   If you have the time, plan your meals for the entire week, or make your lunch the night before. I am choosing to keep it simple and stick with portions. I will be writing out my meals for the day and marking off the portions as I eat them.

I have chosen to prepare myself for the workouts by writing out my schedule on a wall calendar and marking off each day as I go.  I will be working out 6 days a week, following the lean program and choosing to rest on the 7^th day.  Here is my schedule for the first week.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Core synergistics	Cardio X	Shoulders & arms, and ab ripper	Yoga	Legs & Back and ab ripper	Kenpo X	rest

Now, take your body measurements and record them.  Measure your chest (across the nipple), waist (around your belly button), hips (through widest part), right thigh, left thigh, right bicep, left bicep. Take the fitness test to measure your strength and stamina and record your scores. 

Finally take pictures of yourself! Take one standing with arms at sides, one flexing both biceps, one from the side and one from behind (flexing or not). Remember, these will only be seen by you (and whoever is taking them of you).  It is good to take pictures before you begin the program to document your progress, to compare the shape you are in before and after the program and also to serve as a motivator after the first 30 days.  If you stick to the program, you will see results.  Taking pictures before and after each 30 day interval will motivate you to continue with the program and finish it.

Good luck in preparing for Day 1! Remember, we will all be doing this together.  If at any time you have questions or need support please comment and post your questions.   Damien, I, or other participants might have the answers you are looking for.  We are our own support group.  Now, let’s get on with the P90X Fest!