I’m 28 days into the P90X home fitness program now and it’s time to post my week 4 progress pictures and measurements. I had another great week overall and really felt like I made some great strides…
As I mentioned in my update for last week, I goofed up with the waistline measurement in the beginning so that has been done correctly for this set of measurements. If I remember correctly, my waist line was roughly 42″ when measured across the belly button area before I started P90X… and this is how I’ll be measuring it from here on out.
As far as the nutrition plan went, I had another cheat-free week. I’m following the P90X diet plan exactly as it is laid out and I’m certain that it’s played a huge roll in the results I’ve seen to date. I just ordered some supplements which I’ll be adding to the mix next week. I bought the P90X Results and Recovery Formula Drink, the P90X Peak Health Formula, the P90X Performance Bars (mocha and berry), and the P90X Performance Formula. I’ll be sure to post a review of each supplement when they arrive.
Overall, I was happy with the pictures and measurements for this week. I’m still seeing the biggest improvements in the belly fat area…
And here are the side by side comparison shots of day 1 and day 28…
And here are my measurements after 4 weeks of P90X:
- Resting heart rate in the AM – 62
- Body fat % – 17.6%
- Weight – 187 lbs.
- Chest – 44″
- Waist – 39″
- Right thigh – 21″
- Left thigh – 21″
- Right arm – 16″
- Left arm – 16″
One measurement that really surprised me this week was the fact that my body fat percentage rose slightly from last week (17.4% to 17.6%). Up until this week, I was averaging a drop of approximately 1% per week. I’m not too concerned about it as I’m following the program and eating clean — I’m sure that will take care of itself.
I was pretty excited to break the 190 pound barrier this week. It’s the first time I’ve weighed less than 190 pounds in the last year and a half or so and I’ve lost a total of 11 pounds in the first 4 weeks of P90X… needless to say, I’m pretty fired up!
Stay tuned…
23 Responses
CBC
June 23rd, 2008 at 9:08 am
1Mate you should be stoked with these results! You can easily see the huge difference. Hats off to you for following the diet exactly. The supplements will give you another edge aswell to really get toned and bring it home. Your a success story already, keep it up!!!
Fat Loss Blogger
June 23rd, 2008 at 9:26 am
2@CBC: Thanks! As I mentioned, I was a little disappointed in the body fat percentage figure but I’m sure that will take care of itself with time. Overall, I’m really excited about the results so far… 🙂
Thanks for the comment!
John
June 23rd, 2008 at 8:15 pm
3Great results! I can especially it in the 3rd side-by-side picture. Man I did plyometrics today and holy cow is that tough. Does it get easier?
Fat Loss Blogger
June 23rd, 2008 at 9:13 pm
4@John: Thanks! Yeah, these workouts will all get easier as your body adjusts and your strength and conditioning improve… just hang in there and stick to the program.
Patrick
June 23rd, 2008 at 9:39 pm
5Thanks for the great blog. I check on your updates daily. You have motivated me to eat clean and work hard. I started last Sunday. I have been eating clean for a week but I have regretfully skimped on the workouts. I have the diet under control, I think now it is time for me to restart the workout from day one and “bring it”.
Fat Loss Blogger
June 23rd, 2008 at 9:48 pm
6@Patrick: Thanks for reading, I appreciate it and am really glad that you’re finding the blog to be inspirational…
That’s great news about the diet, you should be in the clean eating groove now. I think your idea to restart from day one is a good one, make it a point not to miss a single workout once you get things started again.
Keep me posted Patrick.
Heather
June 24th, 2008 at 11:37 am
7WOW! Amazing! I started p90x today. I know….I have really put it off. I bought the bands and found it very hard to do the ‘heavy pants’ and the ‘lawn mower’ with the bands. I am going to buy some free weights. The eating has not been a big issue for me. I love chicken, tuna, veggies, etc. The only problem is the one serving of fruit and one serving of bread! You are doing an awesome job…CONGRATS! Keep it up and I will keep you updated!
-Heather 🙂
Fat Loss Blogger
June 24th, 2008 at 11:52 am
8@Heather: Thanks, and congratulations on getting started today! 🙂
I use dumbbells instead of the resistance bands, I think you’ll find that they’re easier to work with.
Sounds like you’re doing awesome with the diet, that’s a huge part of the program so stick with it and stay disciplined — it will definitely pay off for you. As far as bread goes, I ate a whole wheat bagel during phase 1 or a whole wheat Subway sub. For the fruit, try mixing some blueberries or strawberries in with a serving of fat free cottage cheese or yogurt. That gives you a dairy and a fruit serving in one shot.
Keep me posted!
link
June 26th, 2008 at 8:41 pm
9Hey man just wanted to say congrats.. i can really see a difference in your waist line.. i started p90x too and to be honest with you i don’t know what to say about it. the first week i did it i couldn’t even get through half the workouts and i couldn’t do all the cardio things either. i decided to discount that week so i’m starting week 3 or (weeks 4) tomorrow.. i’m kinda of jealous of u because i can really see a difference in your body and its almost liek we started working out at the same time.. Im kinda skinny and i wanted get some muscle definition on this program but so far all i have noticed was an increase in strength.. day 1 i could only do 3 chinups but know i’m cranking out like 7.,. so far no difference in the way i look though butt just so u know u better keep doing it,.. because the days i don’t feel like working i come to ur blog and get motivated. By the end of 90 days u better have six pack 😉 cuz man if u can have it the i know i can do it to. hahahaha keep up the good work and im going to be following your progress really closely. best of luck
Fat Loss Blogger
June 26th, 2008 at 10:11 pm
10@link: Thanks for the comment, I’m really glad to hear that you’re finding the blog to be a source of inspiration! Stay on track with your diet and the workouts and you’ll see some great results… there really is no guesswork with P90X, just follow the instructions exactly as they’re laid out and you can’t help but see progress.
Hang in there and make a commitment to complete each day’s workout, it’s OK to pause the video to rest before continuing — just do your best and get all the way through it.
Keep me posted and if there’s anything I can help out with, let me know!
Debby
July 6th, 2008 at 12:14 am
11Hi
I’ve been considering trying this product and in researching it I came upon your website. I love to workout so I don’t think that will be a problem, but tell me …. could I do a spin class instead of the cardio on the dvd’s or should I stick with exactly what they tell me to do? Also, can you give me a quick rundown on the nutritional side of the program. If I have to spend a lot of time in the kitchen preparing meals it may not be for me. I’m just fishing for info b/f I buy this product. It seems to be working for you — congrats!!! Seems like it’ll work with a little discipline and a lot of hard work.
Thanks.
Debby
Mike
July 8th, 2008 at 4:53 pm
12Debby,
I just started the program on July 6th and man is it crazy. Here is some information in regards to the Nutrition Plan:
There are 3 phases to the plan, each consisting of 30 days each in which you follow. There are then 3 different approaches you select to go through these phases. The phases are:
•Phase 1 – Fat Shredder
•Phase 2 – Energy Booster
•Phase 3 – Endurance Maximizer (or whatever its called)
The approaches are:
•Portion Approach
•Meal Plan Approach
•Quick Option Approach
I won’t get into each individual approach but based on your comments I would suggest using the portion approach, which is what I’m using. In fact, I’m using a combination of the Portion and the Quick Option Approach just because I don’t have tons of time to be cooking. I’d rather be out with friends. =)
It’s super easy…all you have to think about is “okay, I can have 5 servings of Protein today…”
Well what does 5 servings look like? The book teaches you. It educates you in a very simple and easy to read format. It’s not terrible to learn at all.
Good Luck!
Adi
September 20th, 2008 at 1:40 am
13hey dude congrats on ur transformation….i got quick question what kind of test is it and how can i give the test to know my reuslts ???? thnx
Ty
November 24th, 2008 at 10:26 pm
14hey son, good job on your tranformation, if anyone can help me, i just gots one question, I have my nutrition guide with me, and im looking at it and i’ve decided that im going to go with the portion approach in this diet program. then i flip through some pages and i get to the fat shredding portion approach page, and it just lists a bunch of items, Can someone help me? i dont understand the list, is this my shopping list?.. how and when am i suppose to eat these items?..do i just pick a certain item that i want throughout the day?..please help i want to start the p90x program quickly
Jason
May 28th, 2009 at 2:13 am
15I can see incredible results in your pics…. only 28 days into it!! Thats encouraging for me since I just completed DAY 1 !
Nice Job!
Fat Loss Blogger
May 28th, 2009 at 8:07 am
16@Jason: Congrats on finishing day 1, this thing works like gangbusters if you bring it to every workout and eat right. Keep me posted.
Jonel
June 10th, 2009 at 2:41 pm
17Hey man good job with the weight loss! keep it up 🙂 oh and i wanted to ask is it true that with phase one you have to buy like all these expensive supplements? (hydroxycut, cell-tech, nitro-tech) or were they lying to me?
Fat Loss Blogger
June 10th, 2009 at 7:04 pm
18@Jonel: Nope, no supplements are required — especially not any of the stuff you mentioned!
The P90X Recovery Drink is recommended for post-workouts, but not needed. If you have the dough, I would recommend a good multi-vitamin, whey protein, and possibly creatine.
coreyRO
July 5th, 2009 at 4:53 am
19what should i do if i don’t wanna lose the weight, just bulk up?
Fat Loss Blogger
July 19th, 2009 at 10:32 am
20@coreyRO: If you want to bulk up with P90X, make sure that you’re following the nutrition plan and eating enough calories (you’ll be burning a ton with this program). Also, focus on lifting heavier weight with few reps during the routines.
Rachel
October 2nd, 2009 at 10:50 pm
21I am so impressed with your results so far. I just started on monday (sept 28th) and found the workouts very challenging, but doable. I will be on my 6th day tomorrow and i find that its such a good feeling to highlight my days workout and know that I completed it. I haven’t been following the portion control diet to a tee, I eat very healthy, however. An example of my breakfast would be fiber oatmeal and a banana, or egg whites. Lunch would be a flatbread pita or just flatbread with turkey or a chicken breast and a piece of fruit or a yogurt, also a salad with spinach and a chicken breast w/ two tbsp of dressing. Dinner would be chicken breast, lean pork chop, smart ones/lean cuisine meals, lots of broccoli and other vegetables. If I am sticking to this healthy diet but not following the portion control exactly will I still see good results??
Chris
January 31st, 2010 at 9:30 am
22Amazing results! I just came to your site today and viewed your photos.
WOW!
You can see in the pictures that as time passed the strings on your shorts got longer and longer. Meaning you needed to tighten it more. Awesome!
I’m starting today as I just got mine yesterday. The pull ups are a lil hard for me.
Pedro
June 18th, 2010 at 3:24 pm
23Hey, GREAT RESULTS! I jsut needa ask…will the pull ups come in time? because I can’t even do about 2, and the same for the sit ups…like I could do ’em but it takes a bit for me to keep up with the vid…Do you think in time it would change for me?
RSS feed for comments on this post · TrackBack URI
Leave a reply