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TXHRT4U's Photo TXHRT4U Posts: 7,862
4/12/10 3:07 P

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i agree, wow, that is nice. i have it saved for future reference.

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4/12/10 2:44 P

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wow! that is a NICE one!

A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/12/10 2:32 P

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http://cgi.ebay.com/ws/eBayISAPI.dll?ViewI
tem&item=390179176035&ssPageName=STRK:
MEWAX:IT

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TXHRT4U's Photo TXHRT4U Posts: 7,862
4/12/10 12:32 P

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Thats pretty kewl. What brand/model was it?

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OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/12/10 8:43 A

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I bought one off ebay. It weighs up to 11lbs, it tells you how much salt, protein, sugar, carbs, fat that are in the food your weighing. I hope this helps.

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4/11/10 1:33 P

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I have both. I have a small spring scale that has a little cup thing on it and a flat top digital one. Both work.

A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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TXHRT4U's Photo TXHRT4U Posts: 7,862
4/11/10 1:29 P

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I purchased a biggest loser one from bed,bath,& beyond for $20 i believe. It has worked well so far.

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OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/11/10 12:58 P

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When buying a food scale, do you prefer a scale with a bowl, or with a flat top to measure?

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4/11/10 12:18 P

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I use 4 oz each blueberries, strawberries and peaches. They all add fiber, healthy antioxidants, vitamins and minerals.

Please note, when I do my smoothies i use IQF, or individually quick frozen, fruit. there is no sugar added. I don't use ice because I use frozen fruit. i do add 1 cup water (sometimes 12 oz) to help blend it all together.

I don't use banana's because of their sugar content. If you wish to, I like to offer Alton Brown's suggestion - but them at the store when the skins are all brown and the bunch is super cheap. This is when the banana's are their ripest. Take them home, IMMEDIATELY peel them, cut them in half and freeze them. This will give your smoothies a smoother mouth feel and it will be more like a milkshake when you drink it. And you can take up to a month to use the banana's once they are frozen.

Avoid the orange juice. If you are going to use a fruit juice, use either 100% fresh squeezed or make sure the orange juice you are getting is 100% pure (no added sugars). no more than 4 oz definitely.

I (personally) would avoid the orange juice and go with another fruit juice (it's part of the reason I go with Acai juice or pomegranate/blueberry) You are getting plenty of Vit. C with the strawberries. the OJ will add a touch of acidity and some additional Vit c but lacks any of the fiber or other goodness of fresh fruit. I choose others for the antioxidant boost (remember when I said that most of my foods have to do double duty?).

The yogurt isn't bad but you could probably get away with cutting it down to 4oz instead of 8. Fruit smoothies are valuable, as long as you are informed about what you are using, know why you are choosing what you are using and plan for them in your day.

You can do ham, and truthfully, if I did ham I'd likely have less problem hitting my fat numbers. I just don't normally have ham in the house. It's not something hubby and I crave. We're more likely to have steak than ham. I tend to do red meats 3 days a week or thereabouts. they tend to be higher on the saturated fats and therefore, I try to be wise about my intake. There is a place for everything in my diet - even pizza and sweets - as long as I am knowledgeable about what I am eating and why.

I measure everything. Until you know how to eyeball portion sizes and what a portion size really is (without giving in to modern day portion distortion) you can get some really cheap (like $10 at your local GNC for a little spring loaded one. I spent $30 on a digital one that changes from grams to oz and can 0 out). i would recommend you buy a set of measuring cups, measuring spoons and a scale. After a month or two of using these, you'll know what a portion size really is.

Let me know if there is anything else I can help with

A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/11/10 11:24 A

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Im not worried about hitting the ranges EXACTLY, Im worried about finding the proper food to eat so I at least, dont go over. I am a meat eater. Problem: Im not sure how much to eat at a sitting (ie. 4 oz of chicken, 8 oz steak) I have a food scale I found in my attic, but I dont have a clue how to "read it". So when it comes to foods such as meats that dont come with the nutritional facts on it, I get lost and undetermined and just eat whatever piece I take. I guess I should I buy one now huh? lol

Your diet seems to have a lot of meat in it. What about Ham? Isnt Ham good? Or the turkey slices you buy at the deli?

I guess my problem is getting ahold of the food I need. Im going to buy the recovery drink from beachbody.com, then Im going to get some protein bars or drink. I too, like to go to sam's club. I had no idea they sold that stuff. Im going to have to look.

I like to make these smoothies from time to time. Cup of strawberries, half of banana (depending on the size) half cup orange juice, a serving of yogurt, and ice to make a terrific smoothie. I put all that into the calorie tracker and it was heinous to look at. Fruit smoothie's worth drinking despite all the high numbers?

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4/11/10 10:44 A

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or calories? Easy (for me) Lots of Lean Protein. I eat chicken breasts (roasted or broiled), fish (including tuna packed in water), beef, pork and the like and a steak when my fats will support it.

For sides, I tend to forgo the baked potato (I want bad things with baked potatoes) and choose instead salads, roasted potatoes, steamed vegetables or the like.

I also add in the protein powder (which I add to my morning shake) and that helps. I have protein at every meal and snack.

For instance, This is my meal plan today (details on everything on my food tracker),

WORKOUT MEAL:
P90X Recovery Drink
WORKOUT MEAL TOTALS: 220cal/43carbs/1fat/10protein

MORNING SNACK:
Alton Brown "Buff Shake" with shakeology & protein powder
MORNING SNACK TOTALS: 472cal/46carbs/4fats/50 protein

Breakfast:
Spinach egg white omlet w/ parmesan cheese
BREAKFAST TOTALS: 164cal/3carbs/4fats/36protien

Lunch:
3 cups tossed salad w/tuna & viniagrette
LUNCH TOTALS: 268cal/18carbs/7fats/34protein

Dinner:
Fresh Roasted Turkey breast w/gravy and fresh steamed broccoli
DINNER TOTALS: 276cal/16carbs/5fats/42protein

SNACK:
P90X Peak Performance Protein Bar(Choc Fudge)
SNACK TOTALS: 260cal/31carbs/8fat/20protein

this puts me at 1848 cal, 45%protein/36%carbs/18%fats

My fats are low, my carbs are slightly high, but I'm willing to take that to trade off for the antioxidants and healthy vitamins and minerals I'm getting from the fruit in my "Buff Shake". 4oz blueberries, strawberries and peaches give tons of health benefits.

I wonder if you might be getting too hung up on hitting the percentages EXACTLY. Don't. There are better things in this world to worry about. Think about making sure you're in the "range". You could eat everything I just posted and it would be in your range. I actually had to ADD half a serving protein powder and 2 tbsp flaxseed to get the day into my calorie range!

Give yourself some room to play. I have a 5% rule. As long as i'm within 5% of my ratios, i'm not going to obsess about it much. Some days carbs may get that 5% (today) and other days Protein may get that 5%. On very RARE occasions, fat will get it. (this weekend and moving was such an occasion)

that means, when I target 50/30/20 I'm actually giving myself 45-55/25-35/15-25. In real life, on a regular eating pattern, you won't hit some ratio exactly every day. You will fluctuate. Remember, have a target and shoot for it. Realize you are shooting for a sustainable habit

Does that help at all?

Edited by: MISSWASHUU at: 4/11/2010 (10:50)
A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/11/10 9:58 A

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How do you go about getting in all that protein w/o compromising your carbs?

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TXHRT4U's Photo TXHRT4U Posts: 7,862
4/10/10 4:30 P

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I don't have anything to add to what has already been said, but I did notice a comment from you OHSOSTARRYEYED that indicated you didn't have your book. Your book will take you step by step of everything for P90X. The nutrition side of it will walk you through your numbers to get YOUR specific calculations.

All of us do understand your frustration of feeling overwhelmed by information. We have all gone through this stage with ourselves. Now you know partially what a personal trainer goes through. It takes time. I personally thought of my first round of P90X as a trial run. I didn't know what I was doing or what to expect. It seems like you don't have time to get it down before learning more. Take a deep breath, take it little bits at a time. After you finish your first 90 days, take a week or two off and do it again. The 2nd time will go a lot smoother.

As you can see, we are here to help you if we can. Don't give up. It is a learning experience.

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4/10/10 12:42 A

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i jsut realized I missed some of your questions:

There might be some protein in the recovery drink, but it's no where near what someone would eat as a protein drink. Also, it's the right combination of protein/carbs to aid recovery. A protein shake focuses on protein. the recovery drink focuses on what you need to recover from the workouts.

As for a cheaper alternative: chocolate milk. a 12oz glass of Chocolate Milk has about the same Carb/protein ratio as the recovery drink. It's not EXACTLY the same, but it's a close approximation and I know some body builder types who use it.

As for protein Bars, I used Premier protein bars for a while. 30G of protein but it lacks the vitamins and minerals that the P90X bars have. That is not to say it's a bad bar, you just need to make an informed decision on what is more important to you.

As for Protein drinks, I'm a costco/sams club girl so I buy the EAS Premier Protein powder in bulk. 27G of protein and 120 cal per serving. There are other protein powders out there, this is just the one I use.

*EDIT* As for the grams for the ratios - I could impress you with my mad personal trainer in training skills and say "It stuff we learn" or I could empower you and say "If you type 40/40/20 nutrition calculator into Google you will find a number of websites that will do the calculations for you, even break it out unto how many calories per protein/carb/fat you should have per day. The same with 50/30/20 nutrition calculator"

Sorry for missing these questions initially, I've been on the run and helping a friend move today.

Edited by: MISSWASHUU at: 4/10/2010 (08:42)
A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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ALFA_SUNSHINE's Photo ALFA_SUNSHINE Posts: 3,806
4/9/10 8:31 P

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Wow awesome responses!! I just wanted to add: Use Michi's ladder...the types foods that break down into carbs and fats and proteins are there...highlight the foods you like and take it with you to the grocery store as your shopping list...then you will have the "right" foods on hand.

I personally like to do like Tony and keep it simple: Lean protein, fruits and vegetables, whole grains and good fats...nothing else...don't stuff yourself. Eat 5-6 small meals a day...you will be fine!



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4/9/10 2:46 P

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I got the numbers from the P90X book

1.) Take your current weight and multiply it by 10 to get your Resting Metobolic rate (RMR)

2.) Take your RMR and add 20% to get your Active Burn (AB). This is the number of calories you burn every day just being/doing the things that are in your day.

3.) Add 600 for the P90X workouts (also called the Expected Burn or EB)

so for you the numbers are as follows:

143 x 10 = 1430 RMR

1430 + 20% (286) = 1716 EB

1716 + 600 = 2316

2316 is the number of cal you will need to maintain your weight and build muscle during P90X. It is commonly known that to lose weight you will need to subtract 500 cal from that number.

2316 - 500 = 1816

I used 1800 as your top range, subtracted 300 from that to give you a range and came up with 1500-1800.

That is a little less than I consume (1800-2300) while trying to lose weight.

As for what TO eat and what NOT to eat, are you familiar with Michi's Ladder? Even with SparkPeople, I use Michi's Ladder

www.beachbody.com/category/mi
chis_ladd
er.do


If you make most of your choices from Tier 1 and Tier 2, you will have an almost perfect diet. Tier 4 and Tier 5 are perfect examples of what to avoid (a majority of the time)

Edited by: MISSWASHUU at: 4/9/2010 (14:47)
A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/9/10 2:29 P

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Im not sure how much I should eat in a day doing these intense work outs. Id assume Id have to eat more than 1200-1500 mark. Im just curious as to how you figured out the grams for the ratios. Is it in the book? I have to find my book lol. But do you have any other advice for me, diet wise. What to NOT eat would be helpful. Eating more is the key? (the right stuff obviously)

I have changed my diet: instead of 2% milk, Ill have fat free super skim milk, instead of white bread, Ill have the whole grain white bread and such. Is this the way to go?

You said you agreed with the statement that recovery should be recovery and protein should be protein. So why does P90x put protein in their recovery drink? Is there anything you reccomend as far as a protein bar/recovery drink? Im sure there are better recovery drinks out there than that of P90x (which is ungodly expensive).



Edited by: OHSOSTARRYEYED at: 4/9/2010 (14:36)
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4/9/10 1:20 P

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ok - so here are your ratios. Let me be clear - the P90X plan is designed to build muscle, not lose weight. I've reduced my intake by approx 300 cal day, am doing P90X, walking a dog 2.5 - 5 miles a day and doing other little things like parking farthest away from the entrance to work, taking the stairs and what not.

Assuming you are eating 1500-1800 cal/day and are on the 50/30/20 fat burner, your ratios are as follows:

Protein - 188 - - 225g
Carbs - 113 - - 135g
Fats - 34 - - 40g

Assuming you are eating 1500-1800 cal/day and are on the 40/40/20 Phase 2 your ratios look as follows:

Protein - 150 - - 180g
Carbs - 150 - - 180g
Fats - 34 - - 40g

as for moving to the phase 2 plan, if you followed the phase one plan for all of the first month, then yes, I would move. Why? Because it's ysed to be a shock to get your body to cannibalize your fat stores. It's not meant for long term eating. The phase 2 plan is designed to transition you to a long term plan (which comes in phase 3)

As for why these are different from SP, it's because SP keeps you on a normal lifetime eating schedule the entire time where a majority of your calories are coming from carbs. That is fine. There is nothing wrong with it. It's just not designed for maximum results for P90X.

as for buying more Recovery drink, that is entirely up to you. You will have to plan for it. It's high in carbs and it's 220 cal, but I love it so I make room for it. There are protein bars out there that have more protein than the P90X bars. For a long time I used those other bars (Premier). I moved to the P90X ones because they had more vitamins in them. Again, totally optional but I have room, need the calories and the protein, so they work for me.

If I can help in any other way, let me know

A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/9/10 12:14 P

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Okay, THANKS! Im probably going to get confused, I just need some explaining lol. Thanks again, loooking forward to your reply.

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4/9/10 12:02 P

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I'm at work and on my way to a block of meetings. I *will* reply to you! Right now it looks like you need between 1600-2000 cal/day on P90X. This is not the MAX I calculated for you and I bet you could make due with 1500-1800 cal/day

With the 1500-1800 though the carb fat ratios are different.

Like I said, I WILL get back to you, I just have to get to my meetings

A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/9/10 11:55 A

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Your post was VERY HELPFUL. Im just taking these numbers in from another source I have been communicating with. I dont know ANYTHING. I dont know the range of calories to use, the range in carbs fats or protein. This is just information that I have obtained from a former P90xer. Im on classics. I start Phase II in two weeks. I cant find my nutriction guide, and I remember when looking in it, it confused me even more with no straight answer as to how much I need to consume each day w/o going into complicated diet talk. I dont know what to do, I dont know ... I just dont know.

Im low on my recovery drink, IDK if I should buy another jug of it, I wanted to buy the protein bars as well, SHOULD I? I dont get enough protein in my diet as it is, so I was hoping to get the protein bars, what is your opinion? Should I get something different than the stuff P90 puts out?

How much fruits and veggies should I consume in a day to make it some of my carb intake? SHould I move onto phase II of the diet plan or stick it out with the first plan til I get the hang of it?

I appreciate all the information you've given me.

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4/9/10 11:08 A

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as a side note - what is the calorie range you are shooting for? for the 50/30/20 your numbers seem off (and this is my just checking the book)

A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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4/9/10 11:07 A

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you've got a LOT of questions here so let me start at the top. Let me also preface this with "This is what is working for me. Your results may vary"

The recovery drink is a recovery drink. It is high in carbs because it is specially designed to give your muscles the fuel they need to recover after an intense workout. It is not intended to be a protein shake (and I concur that it should not be). At the risk of being too deep and informative, let me explain it this way: Your body stores two types of fuel – both sugars – in your muscles. The first type burns hot and fast and is gone within the first 3 minutes of your workout. The second type is longer lasting and will get you through 20-30 minutes (if you are new to working out, as you get more experienced, the body will adjust and realize it needs more of these sugars and compensate). The soreness you feel after a workout that everyone attributes to “lactic acid” is actually the body breaking down the lactic acid and turning it back into fuel. The recovery drink supplies an instant jolt of these sugars to your body. Your body then says “Oh thank GOD! I have what I need!” thus less soreness and faster recovery. Note neither one of these fuel sources is protein. They are sugars. That is why I agree with the “Protein is protein and recovery drink is recovery drink”

It looks like you are eating a 50/30/20 diet plan. Meaning you are eating 50% proteins, 30% carbs and 20% fats. In phase 2, you should not be eating this. If I recall correctly, it moves to a 40/40/20 – or closer to equal parts protin/carbs. This gives more energy (as carbs are the body’s fuel supply). I’d not be too obsessed over fats. As long as you are eating good fats (Omega threes and the like) and limiting your intake of Saturated fats, you should be fine. Everything in moderation – even moderation!

As for carbs, I still eat pasta. I had rotinni this week. The key is to not make it your PRIMARY source of carbs! If you are only eating breads and pasta’s, well then, you’re not eating your fruits and veggies, are you? If you are eating your fruits and veggies, then you can eat pasta’s. Personally, I make sure my pasta’s have some other redeeming value. They are either whole wheat pasta or have healthy fats in them (I normally have problems getting enough fats in my diet.

As for your protein – (insert 4 Yorkshire men here) 170g? You’re lucky! I have to eat between 180 and 240g/day! (end 4 Yorkshire men) I DO use protein supplements. I have EAS premier Protein powder (27g protein 140 cal per servings) and I add it to Alton Brown’s “Buff Shake” every morning (with my Shakology). I also eat the P90X protein bars. With the exception of the wildberry it’s some of the yummiest 20g of protein I get.

The first phase of the P90X diet plan is to shock your body out of it’s complacency and get it to adjust. The second phase starts to move you to a more normal eating style. The Third, and final phase is more of a normal meal plan where most of your calories are coming from healthy carbs while the rest are coming from protein (to rebuild) and fats (to lubricate). So no, it doesn’t really defeat the purpose so long as you don’t see it as a “forever plan”.

I’m following the diet – pretty close, I’m using the phase 2 diet plan and eating 2000 cal instead of 2400. I’m in phase one (day 6) and I saw the expected instant gain in the scale. However, my body has recovered much faster than the times I didn’t follow the meal plan and I’ve started to lose the weight I gained during the first few days. I bet week 3 and 4 will have a substantial drop.

--the above information is brought to you by a fellow P90Xer and a personal trainer in training. I’ve been studying to take the ACE, NASM and AFAA as well as become a certified nutritionist. I’m no Tony or Chalene and don’t pretend to be, but I will provide you with the best information current science and training has to offer as it is being presented to current Personal Training Students--


Edited by: MISSWASHUU at: 4/9/2010 (11:09)
A hawk selects its prey as carefully as a falcon. Stalks it with the same unerring conviction. And fails as frequently - which is never.

I choose, I commit, I pursue, I adhere, I attain. And that, is an absolute.


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OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/9/10 11:00 A

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I posted a similar topic on beachbody.com and a few people replied as to my questions on diet. This one reply stated that very exact calculations for carbs, fats, and protein. carbs need to be low, fats and proteins need to be up. I dont know the method for this, that is why Im asking.

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Following through is the key to success.


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ERTEKINA Posts: 16
4/9/10 10:52 A

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Hi, There might be something wrong with your calculations, because the amount of fat you need to consume seems too much. My fat allowance is ~30gr per day and I was ~140lbs when I started.
Please check your calculations..



OHSOSTARRYEYED's Photo OHSOSTARRYEYED Posts: 92
4/9/10 10:41 A

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So I started my P90x regime again. I will be in phase 2 of classic's in two weeks. Im having a difficult time finding the proper diet plan. I also have the recovery drink that comes with P90x and I was told that these drinks should not have protein in them what so ever. Protein and recovery should be a separate agenda. Does anyone know the deal with this?

Also in terms of diet, I was told a diet that is about 170g protein each day, 100-125g fat each day, and between 70-110g carbs each day should help me drop the weight. Im confused and nervous by this because the fat content is higher than what SP calls for. Also carbs should be consisted of fruits and veggies, natural way of consuming carbs. No breads, pastas, corn etc. This is nerve wracking to me because I do find myself eating this types of carbs (IDK if thats a good idea anyway). I have been at a stand still in my weight for a little less than a year. I dont know what Im doing wrong and Im becoming disappointed and willing to give up.

I want to repair and build up my muscles and Im not sure what I should be eating to get this achieved. I also would like to use a recovery drink or protein drink/bar (I know I dont get enough protein in my diet, never mind a 170g of it a day!) Im uneasy on what to buy, if anything. The first phase of the diet plan in P90 calls for very little carbs the first phase to starve your body of energy and burn fat. Doesn this diet plan kinda defeat that purpose?

What do you guys think of this diet regime? DO you think it would work? Do you think it will help bring the best out of my intense work outs?

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¸.·´¸.·*´¨) ¸.·*¨)
(¸.· . k e l l y *´¨)
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Following through is the key to success.


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