Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

Message Boards

Whether you're seeking expert advice or looking for peer support, you'll find helpful and knowledgeable friends on the Message Boards 24 hours a day. 

 

How to post photos in your Message Board threads:


Threads [ Previous | Next ]
P90X encourages TOO MANY calories...?
I'm curious about trying a much reduced daily caloric intake as I'm struggling with weight loss on the P90X diet plan. About me: I'm a 29-year old 5'8" male currently weighing about 182lbs. Honestly, my weight has ALWAYS confused me as people literally say I look like I weigh 160 at most. Dense bones? I dunno... anyway, I think I can reasonably be 170lbs one day with proper diet and fitness committment. I did all the calculations according to the P90X nutrition plan and it says I'm a Level II person needing 2,400 cals/day.

That is A LOT of food! Honestly, I struggle to hit that mark most days when following the P90X nutrition guide perfectly. And I get about 170-190g of protein per day, almost no carbs (other than natural carbs found in fruit or veggies), and cut out sugar, soda, fast food, and junk 100%.

I'm currently on recovery week in Phase 1 and while my overall strength and balance (from yoga) have improved wonderfully, I have not lost any weight. I would like to shed some body fat to see my abs more defined, but I'm afraid eating 2,400 cals/day is going to maintain that layer of fat rather than burn it away.

I'm thinking about doing an 1,800 cal/day diet as a test to see if I start shedding pounds and fat. If my workout energy plummits, I'll up the calories. But we'll see.

Anyone else feel like the P90X Diet guide overestimates how many calories you need to eat each day to see weight loss? 2,400 cals of HEALTHY food is A LOT! It's a struggle to get past 2,000 cals sometimes, and I end up either bloated or gassy from so much protein consumption.

Your thoughts?
Report Post Report Post
?
RE: P90X encourages TOO MANY calories...?
5/8/12 12:37 PM as a reply to RobbyIdol2.
Here's the thing about p90x. It's not designed as a weight loss fitness program. It's purpose is to strengthen and tone/grow muscles in which case you would need larger caloric intake to get the maximum results. You can lower your daily calorie intake to allow weight loss, however by doing so you may not receive the muscle tone you're hoping for in one round of the program. Since someone with your stats (age, height, weight) adding in your RMR to around 500 or 600 calories burned per workout you'd be eating enough to maintain weight at 2,400. If you want to allow weight loss, but still get the necessary fuel to get the best out of p90x, then my best suggestion would be intense cardio on a daily or near to daily basis. The goal is to get your heart racing as fast as possible to burn as many calories as you can. Personally I do TurboFire in the morning which earns me a 1k burn per workout. Then afternoon is dedicated to an Insanity/p90x hybrid. You may not burn the fat as quick as you'd like, but it will happen. I lost 2% body fat and an inch off my waist(measured around belly button) in the past week doing this routine and I'm still noticing muscle toning and growth.

Also, in regards to protein, studies have shown (despite body builders vehement protest) that ingesting more than the normal required amount daily has no added benefit towards muscle assistance and repair. Truth is, when you work out you're body naturally creates a larger amount than usual of protein adding to your daily requirement. While I won't discourage a protein shake or bar after an intense workout I do believe that ingesting more than what your body naturally needs is unnecessary.
Report Post Report Post
?
RE: P90X encourages TOO MANY calories...?
5/8/12 12:52 PM as a reply to digitaljack4.
Thanks for the great reply, digitaljack. I wish I could add in extra cardio or go for P90X Doubles, but my travel/work schedule has me on the go from 6:00AM until 9:00PM every day. It's all I can do sometimes to get the classic P90X workouts done. I push play and make sure I eat clean food to the letter of the word from the P90X guide. But getting up any earlier for extra cardio would see me crash mid-week and lose all momentum entirely.

So by your estimation, someone my age/weight/height on P90X would see 2,400 cals/day MAINTAIN my overall weight instead of losing, huh? I didn't realize that. Makes sense since I'm not particularly seeing weight loss progress. While overall body strength, sculpting, performance, and SOME mass building are my goals, weight loss is also on the table for me too. I'm not looking to get huge. Just well-toned and lose some body fat around my mid-section (who isn't, after all? emoticon)

Thanks for the info!
Report Post Report Post
?
RE: P90X encourages TOO MANY calories...?
5/8/12 3:24 PM as a reply to RobbyIdol2.
Another thing: When I figured up your RMR I wasn't adding in calories burnt by your normal activities (walking around, chewing food, brushing teeth, showering, etc.). Nor was it taking into account your work calories. Depending on what kind of work it is your doing I can certainly imagine 15 hours of work a day dropping a good bit of calories. On average sedentary activities account for several hundred calories a day. I tend to not add these in myself sense there are sometimes fluctuations in calories burnt through exercise so there's never a guarantee we're burning as much as we figure in. Plus we'll sometimes end up going over our daily caloric figure in planned meals. These two things I feel will easily account for that sedentary caloric burn. However, with a job as long as your is it's possible you're burning a good bit more calories then the average worker. You should try and figure up how many calories are burnt through work.
Report Post Report Post
?
RE: P90X encourages TOO MANY calories...?
5/8/12 4:52 PM as a reply to RobbyIdol2.
Agree with everything above plus I'd add that you're only in the first month of a 3 month program. It's not surprising at all that you aren't losing weight in the first month. Someone with your body type and dimensions might very well see your weight go UP first. But stick with it. If you want to try lower calories then zig-zag them weekly instead of just going lower and staying there.
Report Post Report Post
?
RE: P90X encourages TOO MANY calories...?
5/9/12 7:08 AM as a reply to RobbyIdol2.
Thanks for the great replies! I might be jumping the gun a bit, it is only my first month on the program after all. And since I didn't start with a significant amount of weight to lose, my sculpting will reasonably take more time to see strong results. I'm at a place where I wouldn't eat less than 2,000 cals/day otherwise I literally feel weak, with my workouts in risk of being compromised. Certainly no more than 2,400 cals/day either. I'll find that sweet spot inbetween over time, I'm sure emoticon

Thanks again!
Report Post Report Post
?
RE: P90X encourages TOO MANY calories...?
5/9/12 7:23 AM as a reply to RobbyIdol2.
Hey Robby. I was 27 5'8" 185lbs about 26% body fat when I started P90X. Just like you I questioned the caloric intake. I'll be honest initially I didn't trust it so I started out at 1800 calories. When I saw my girlfriend who is 4'11" and much smaller than me getting great results on 1800 calories, I knew my caloric intake was too low.

Plus my energy started to bonk. After 3 weeks I bumped it up to 2400 and trusted the nutrition guide. After 90 days I went from 26% to 11% body fat. I'll be honest at first 2400 calories I felt like I was force feeding myself. But I didn't let that deter me. I trusted the guide and made sure I spread out my calories and was diligent about getting them in.

After I'd say 3-4 days I got used to eating 2400 calories. I kept thinking to myself "Ugh it's so much food! I feel fat! How am I supposed to lose weight?!" but the pounds kept flying off my body (fat pounds that is). My biggest tip is just trust the guide. You and I are almost physically exactly the same. Here's my P90X results <--- so you can see what it did for me.

Just make sure you're accurate in tracking your nutrition. That's one thing I did well, I weighed everything to the ounce and recorded every little thing I ate, even ketchup. Always making sure to hit the ratios outlined in the book. I learned from the get go that 70% of results is nutrition, so I took that equally serious to the exercises. In the routines I always strove for absolute proper form, never letting my ego get in the way. And if I feel I didn't 'Bring it' on any particular move I'd pause the video and go back to do more.

For example if I hopped up on the pull up bar and only got 3, then used the chair to assist me but didn't reach my muscle max, and Tony was ready to move on, I'd just keep going until I couldn't do any more no matter what. Proper form and muscle failure are key to results. You gotta work it.
Report Post Report Post
?