Friday, October 8, 2010

Workout Continued

Based off of some of the responses, I figured it'd be good to update today with something a little shorter (I've got a longer post in the works) appending what I've said earlier.

My current workout is a sort of personalized version of P90X - the very popular workout program that most people know of.  I've done the p90x program, and the only reason I was able to stick with it was because I had been working out and running for about 6 months prior to beginning it. I would NOT recommend doing p90x as a 'lets start working out!' program. The first week alone is enough to exhaust a lot of relatively in-shape people. p90 is a great program, though. It'll work you out long, and hard, and you will most definitely see results, even if you don't stick to the diet like I did.  However, a lot of the excersizes are tailored for working out specifically at home - which is fine, but some of them I've found can hurt my lower back, and the same basic exercise can be done at the gym with less stress and impact on a pulley machine, or with barbells.

I was eventually forced to modify p90x after I had done it 3 times, because it simply took up so much time, and required really really diligent eating habits - you really felt it if you ate junk food that day.  Working out at least an hour and a half a day is a great way to lose weight and get in shape, for sure.  Given how big I am, I ended up having to eat about 3,500 calories daily just to break even! But then again, its an hour and a half, 6 days a week!  Some days two hours ... I had to cut it down, as I had other things that needed to be done.  Sow now I still work out about 5 hours a week, but it is less intense, usually just over an hour.  I've also reduced the exercise diversity (a staple of p90) and in most cases just do more reps.  Here's a basic breakdown of my week:

Monday: Chest and Back - Basically, varying types of pushups and pullups, with some bench pressing and rowing.
Tuesday: Running or Jump Training - Either run 3-4 miles off trail through the woods, or do the jump training sequence I learned from p90
Wednesday: Arms and Shoulders - Focus is primarily on Biceps, Triceps, Deltoids, and Mastoids, a mix of curls, shoulder presses, dips, you name it.
Thursday: More running followed by the p90 ab routine
Friday: Pullups and and Legs - Squats, Lunges, and all sorts of pullups

Occasionally I'll take a day off, and then shift the other workouts a day later, but I try to keep to this routine as best as I can.  After every excersize I drink a protein smoothie, which is basically:

Skim Milk
a Scoop of whey protein
a Big spoonful of peanut butter
a Handful of Oats
a Spoonful of creatine powder
a Multivitamin
Eight Ice Cubes

And a flax seed capsule, though I don't mix this in, but eat it separately

It is extremely important to have some sort of protein input within an hour after workout, as well as water throughout.  Your body needs protein to repair the muscles, and without something in your digestive tract, it'll take the protein from other places - like muscles that haven't been worked that day. If you really want to see results in strength and looks, you've gotta rock the protein!

The drawback, however, is that your body needs a lot of food to run, and in a survival situation you've got to realize your daily nutritional and caloric needs, so you can fill them and keep running strong. Knowing what you need to eat is also helpful for food storage and any sort of long-term prepping.


  1. What kind of multivitamins do you take to make sure you get all the minerals and vitamins you need? I've been taking Animal Pak, but only 1 packet a day.

  2. good stuff. ill take the diet into consideration.

  3. good luck ;_; i really need to get off my butt and do something! I wish I was as motivated as you.

  4. damn that's a lot of work, i really need to get off my arse :p

  5. i take centrum A-Z are they any good?

  6. you've got a great point on this one

  7. Great blog! I'll definitely be back here often.

  8. As far as multivitamins are concerned, any type will do - the FDA makes sure that the vitamins contain what the labels display. I eat a non-namebrand multivitamin variety that I bought in bulk at Sam's club, as well as the same variety of purely vitamin C

  9. very cool ive been working out alot gonna take some of the things you said in it

  10. Thanks for the post, lots of useful stuff here.