day 6: I have a handle on the diet, and am happy to have one week done.
In order from most liked to least liked exercises
1. Kenpo X-- this was fun and quick
2. Shoulders and Arms-- I like working these areas. It is easy to feel the muscles being worked.
3. Legs & Back
4. Plyometrics
5. Chest & Back
6. Ab ripperX-- it's tough
7.Yoga X-- ashtanga yoga is my least favorite type of yoga, but at least it is only half of the video
Monday, June 28, 2010
Sunday, June 27, 2010
adjusting
Last night I felt hungry for the first time since starting this diet. I think that I have adjusted to the amount of food I need to eat.
Saturday, June 26, 2010
mmm breakfast
Today's breakfast was very good. I made a spinach florentine. You can find the recipe in the recipe section. Let me know what you think!
Friday, June 25, 2010
p90x nutrition and supplements
I have started the p90x this week and my biggest struggle as a vegan has been the food. I imagine that my body will adjust to eating so much food as i need the extra calories and protein.
The nutrition is broken down into three parts, the first and most difficult for vegans is the fat shredder. This plan has a ratio of 50% protein, 30% carbohydrates, and 20% fat (50-30-20). Later in the program more carbohydrates are added and protein is reduced, but for the first month getting these large amounts of protein can be difficult.
P90x offers a great nutrition plan for non-vegans, but if you are vegan, it is best to keep the ratios in mind when making meals rather than choosing from the list of items. The first level of fitness requires 1800 calories. 1800 calories broken down to the above ratio means that we should be consuming 225 grams of protein, 135 grams of carbohydrates and 40 grams of fat.
It is possible to meet these requirements by taking soy isolate only, but that leaves out variety and nutrition. My suggestion for those attempting this plan is to come as close as possible to the ratios and calories. The ratio that i have gotten to so far is a (45-47)-(35-33)-20 ratio at about 1600-1650 calories, (this is my first week and i hope to improve).
P90x also offers a supplement drink called a recovery drink. This drink is not vegan, but much of the effect can be substituted with vegan products. A vegan protein shake will also make obtaining calories and protein easier. I use a rice shake to avoid getting all of my protein from soy products.
The recovery drink contains supplements that will make your recovery easier, and your work out better. The supplements which should be included (only in vegan variations) are creatine, l-glutamine, vitamins and minerals.
Creatine allows for more oxygen in the muscles allowing for longer work outs and better oxygen levels.
L-glutamine helps repair damage done to the muscles. L-glutamine is intended to help with muscle soreness, and if supplementing can be taken before and after workouts.
B-vitamins help with maintaining energy.
Calcium has been reported to aide in losing weight.
The nutrition is broken down into three parts, the first and most difficult for vegans is the fat shredder. This plan has a ratio of 50% protein, 30% carbohydrates, and 20% fat (50-30-20). Later in the program more carbohydrates are added and protein is reduced, but for the first month getting these large amounts of protein can be difficult.
P90x offers a great nutrition plan for non-vegans, but if you are vegan, it is best to keep the ratios in mind when making meals rather than choosing from the list of items. The first level of fitness requires 1800 calories. 1800 calories broken down to the above ratio means that we should be consuming 225 grams of protein, 135 grams of carbohydrates and 40 grams of fat.
It is possible to meet these requirements by taking soy isolate only, but that leaves out variety and nutrition. My suggestion for those attempting this plan is to come as close as possible to the ratios and calories. The ratio that i have gotten to so far is a (45-47)-(35-33)-20 ratio at about 1600-1650 calories, (this is my first week and i hope to improve).
P90x also offers a supplement drink called a recovery drink. This drink is not vegan, but much of the effect can be substituted with vegan products. A vegan protein shake will also make obtaining calories and protein easier. I use a rice shake to avoid getting all of my protein from soy products.
The recovery drink contains supplements that will make your recovery easier, and your work out better. The supplements which should be included (only in vegan variations) are creatine, l-glutamine, vitamins and minerals.
Creatine allows for more oxygen in the muscles allowing for longer work outs and better oxygen levels.
L-glutamine helps repair damage done to the muscles. L-glutamine is intended to help with muscle soreness, and if supplementing can be taken before and after workouts.
B-vitamins help with maintaining energy.
Calcium has been reported to aide in losing weight.
Thursday, June 24, 2010
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