Dale Lemieux

Hello again! We just finished up the week 4 recovery week and are now going full swing into phase 2. This week mixes up things with 2 new routines, Chest, Shoulders & Triceps, Back and Biceps.

The phase two diet changed slightly. They reduced both my protein and vegetable units by one and added 2 carb units! Whoo!

• 6 protein (1 serving = 15-25g of protein)
• 2 dairy
• 1 fruit
• 3 vegetable (1 serving = 1 cup of cooked vegetables)
• 1 fat (the good ones)
• 3 carb (1 serving = 40-50g of carbs)
• 1 condiment (1 serving = about a tablespoon)
• 1 protein/recovery drink
• 1 protein bar
• 2 snacks

And here is what this week's menu looks like for me:

• Breakfast: 1 cup of cereal and 1 cup of skim milk, 1 apple
• Snack: 1 zucchini (cut and microwaved for 3 minutes), 1 can of tuna
• Lunch: 1 cup of v8, 2 pieces of bread, 6 egg whites
• Post workout: recovery drink and protein bar
• Dinner: 2 pieces of bread, protein powder in 1 cup of skim milk, 1 cup steamed broccoli, 3oz tofu or seitan

Remember, today is a great day to start getting fit!

Hey guys! As you know I have been doing P90X and just finished week 3! So next week is my "recovery" week but I am positive they will still have me moving and grooving every day to work up a sweat. Shawn asked me to post my workouts and diet plan information so here it is!

This week's workouts will be exactly what is prescribed by week 4 of the P90X program. This involves one workout a day, and it goes Yoga X, Core Synergistics, Kenpo X, X Stretch, Core Synergistics, Yoga X, and a rest day (or another X Stretch). Except for that one week in New York I have been very good at doing every workout! (For the week in New York, we all found that we performed undesirably so we repeated the whole week for ourselves.

For my diet plan (and for phase 1) I am supposed to eat:

• 7 protein (1 serving = 15-25g of protein)
• 3 dairy
• 1 fruit
• 4 vegetable (1 serving = 1 cup of cooked vegetables)
• 1 fat (the good ones)
• 1 carb (1 serving = 40-50g of carbs)
• 2 condiments (1 serving = about a tablespoon)
• 1 protein/recovery drink
• 1 protein bar
• 1 snack

And here is what a typical day of eating looks like for me:

• Breakfast: 1 cup of soy milk with 2 scoops of protein powder, 2 slices of bread
• Snack: 1 orange, 1 piece of microwaved meatless chicken (or a can of tuna with celery and mayo)
• Lunch: 1 cup of V8, 1 cup of soy milk with 2 scoops of protein powder
• Post workout: recovery drink
• Dinner: Vegetable stir fry with a full zucchini, chopped peppers, an onion, and 2 pieces of chicken breasts (with 2 small pieces of cheese melted on)

I try to stick to this as best I can, but sometimes things get jumbled around due to time constraints. When I was travelling in New York, I found eating Cliff protein bars to be a really good way to have a snack on the go! Also don't forget not to eat during the 3 hours before bed! You may start to feel a little hungry but if you can hold off then you are giving your body all night to eat away at the excess food stored in your body!

Remember, today is a great day to start getting fit!