Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

PIYO: DEFINE YOURSELF

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 ]
Personal Nutrition/Diet Plan Advice/Feedback, pls help! - UPDATE
Showing 1 - 20 of 32 results.
Items per Page
Page of 2
Hi everyone,

New guy here... for statistical info, i'm male, 5'7" and 196-197. I've went down from 205 about 11-12 weeks ago and spent 7 of those weeks not doing anything due to ankle injury...

But about 11 days ago, I changed my diet because I saw my friend do P90X and i couldn't believe it! I'm planning to start on it on Monday, but I need some help!

I've read all over that the P90X nutrition plan is crucial, and most people say it works, but there are plenty of others on the other end that says you can just roll with your own diet. However, i feel that the point is that i should roll with the 50-30-20 plan. SO... i need some advice!

for the last week or so, i've primarily (NOT ALWAYS) had this meal for lunch, dinner, and... yes, breakfast (shown on picture below). it's brown rice with grilled chicken breasts, fish fillet and salmon with string beans. there will be times when it's variated with something else, like broccoli instead of string beans, and steamed instead of grilled. my question is... is this OK to do?

i am a college student, and this will sound so cliche although it is true, but... i cannot buy all the good stuff to get me to the best results, but I do wonder if my diet can get me somewhat close. please help! any advice/feedback is much appreciated!

Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
Answer Answer (Unmark)
10/11/12 11:28 AM as a reply to rckyl.
Hi ricky

If you are going to follow the nutrition guide to a T (which i HIGHLY recommend for great results), the first phase is 50/30/20, 50% protein and 30% carbs, so probably you have to stop the rice (even brown ) for the first month. For substitutes read the nutrition guide . You will need add to snacks between meals too. You don't have to use supplements now, just focus on following the ratios.

You obviously have the fitness aspect of the formula down as he is doing P90X. The only other part of the formula that seems to be missing is the Support portion of the formula for success.

Support can be simply answering a question or it can be more complex as giving you continuous motivation, inspiration and guidance as you journey through your program.
[deleted]

Coach Alberto
Report Post Report Post
?
RE: Nutrition/Diet Plan Advice/Feedback, please help!
10/11/12 10:05 AM as a reply to rckyl.
CoachAlbertoRo - thank you very much for that tip! I can drop the brown rice for a bit! My mind did get on that mindset of "PROTEIN!" and I can add snacks in between meals...

oh, by the way, I don't have shakes; however i do drink a lot of water. is that crucial as well? anyone can reply to this as well.

thanks!
Report Post Report Post
?
RE: Nutrition/Diet Plan Advice/Feedback, please help!
10/11/12 10:18 AM as a reply to rckyl.
You will need protein shakes if you don't get enough protein from your meals, you can get whey protein for 1 month from Walmart at $15.

Coach Alberto
Report Post Report Post
?
Honestly, if that's your current diet you're 90% of the way there already. As Alberto noted, you'll want to watch the carbs from rice in the first 30 days of P90X. But the other ingredients are all great.
Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
10/11/12 11:30 AM as a reply to CoachAlbertoRo.
Coach Alberto, please read the UPDATED POLICY about coach promotional posts. It will make clear why I edited your post. Thank you!!

CoachAlbertoRo:
Hi ricky

If you are going to follow the nutrition guide to a T (which i HIGHLY recommend for great results), the first phase is 50/30/20, 50% protein and 30% carbs, so probably you have to stop the rice (even brown ) for the first month. For substitutes read the nutrition guide . You will need add to snacks between meals too. You don't have to use supplements now, just focus on following the ratios.

You obviously have the fitness aspect of the formula down as he is doing P90X. The only other part of the formula that seems to be missing is the Support portion of the formula for success.

Support can be simply answering a question or it can be more complex as giving you continuous motivation, inspiration and guidance as you journey through your program.
[deleted]

Coach Alberto
Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
10/11/12 11:44 AM as a reply to AdStaffAndrew.
AdStaffAndrew:
Honestly, if that's your current diet you're 90% of the way there already. As Alberto noted, you'll want to watch the carbs from rice in the first 30 days of P90X. But the other ingredients are all great.


WOW, really? that's surprising! i thought i was only 10% of the way there, HAHA! Then CoachAlberto posted saying it was great, so I thought okay, 51%, haha! emoticon I am really strict on my diet, because this is what my oldest brother ate, but what we were missing was brown rice just as a side alternative [he did not do p90x at this time], because my whole family was not ever introduced to brown rice until 2010-2011, i believe.

Thank you, AdStaffAndrew & CoachAlberto!


By the way, are there any suggestions on what i can do to do with the brown rice portion? should I cut it in half or just substitute brown rice with something else?
Report Post Report Post
?
Hi again,

When you begin to log your daily intake you will find out you have to take out the rice completely for the first month. You should have (in that plate) more chicken and vegetables.

Coach Alberto
Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
10/11/12 12:08 PM as a reply to CoachAlbertoRo.
okay, better to take out rice... I can do that for 30 days. it'll be a record for me to miss one whole day of not eating rice... I'm Asian, so rice is pretty crucial in the household, haha.
Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
Answer Answer (Unmark)
10/11/12 12:22 PM as a reply to rckyl.
Whether you cut rice or not really depends on what other sources of carbs you have in your diet. If you're not a bread eater there's some room for rice.

Seriously, though, you have no idea how many people post something like, "I eat an egg McMuffin for breakfast, Taco Bell for lunch, and frozen pizza for dinner. Isn't there a way to make this work with the P90X diet!?"
Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
10/11/12 12:34 PM as a reply to AdStaffAndrew.
AdStaffAndrew:
Whether you cut rice or not really depends on what other sources of carbs you have in your diet. If you're not a bread eater there's some room for rice.

Seriously, though, you have no idea how many people post something like, "I eat an egg McMuffin for breakfast, Taco Bell for lunch, and frozen pizza for dinner. Isn't there a way to make this work with the P90X diet!?"


emoticon do people really ask that? i mean, i know most of us would run on a one-to-two cheat meals per week type of plan, but i think ANY fast food places for cheat meal is not exactly a cheat meal... rather, to me, it is a cheat DAY.

I will eat bread once in awhile. I might have that as a semi-cheat meal for Wednesdays for sandwiches since I'm on college campus from 10-5! I will go for wheat bread though, definitely. I appreciate the help from you guys! I am very excited to start on Monday!
Report Post Report Post
?
Please let us know how you're progressing. We get a lot of queries from college students dealing with the challenges of eating right on dorm food or on a low budget.
Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
10/19/12 9:01 PM as a reply to AdStaffAndrew.
hey AdStaffAndrew,

so far, everything's been working out! it's been the same ol' stuff like I mentioned, but now i'm slowly learning about other meats and food products that have plenty of protein, and therefore, it has led me to start switching it up. for the most part, a small amount of brown rice has only been applied to either one or two of the three meals of the day... beef and shrimp have just been added to mix it up a bit, along with some roasted peanuts [to provide some carbs as well] and protein bars! Costco is definitely a bit on the money-friendly side, and i totally forgot they sell bags of Turkey Burgers, so i might get some of that!

i'm a big guy, so i have some excess fat to shred. i just finished day 5, and so far, i THINK i am noticing very small results although i might just be overthinking it... might've lost 1/4 - 1/2 inch in the waist area, and a Nike jacket i bought that felt kind of tight around the waist is also not so tight anymore! must give props to the higher protein-lower carb diet for the first month!

my biggest concern now is about CHEAT MEALS! i know this is very debatable, and i know there are those who say it's best to avoid to get the best results, and there are others that say once a week wouldn't hurt so bad.

now, it might be weird for me to ask this, but this is the thing... on Sundays, my mom some times makes a good Sunday food, because my brother visits every Sunday. the difference between a cheat meal by going out to eat bad food like fast food or big-portioned food is that we would eat a meal that's traditionally made, like the picture below for this upcoming Sunday, except it's similar, but not exact.

my question is... is that OK?

for example, this upcoming Sunday (NOT every Sunday), my mom will be making this for the family... (this can show you what I am in terms of race and culture, haha, although i am 100% Chinese! just a fusion of Vietnamese culture in the household)

Report Post Report Post
?
I encourage you to eat at your mother's house and eat her good home cooking. That looks tasty. Just use your best judgement about portion size and avoid things that are obviously going to hinder your progress. I don't believe in totally austere, strict eating. That's generally hard to sustain over a lifetime. I think it's much better to learn how to make smart choices all the time, no matter what you're faced with. And that doesn't mean never eating a desert or some chicken fried rice.
Report Post Report Post
?
Rckyl - like Andrew said, just be aware of portion sizes, but ultimately - sometimes we just have to have a cheat meal. If we never let ourselves indulge, then we'd probably end up in that place that many chronic dieters get to where they feel super deprived and end up binge eating and giving up on their latest diet. That isn't a happy place to be, ya know?

Everything in moderation. If you have a cheat meal, just be aware of how much you're eating and keep the rest of the week clean. The extra calories also may give you a nice little metabolism boost and some energy for your next workout! As long as it's every once in a while (once a week at the most) and limited to one meal, you have nothing to worry about.

Besides, nothing makes a mom feel better than seeing her kid eating her food! emoticon
Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
10/23/12 12:10 PM as a reply to TurboRachel.
thanks, AdStaffAndrew and TurboRachel!

definitely, TurboRachel, the last thing my mom wants to see is me rejecting every kind of food she makes in the house!

AdStaffAndrew, that Vietnamese rice cuisine is very delicious! whenever you get some time to break away from the diet, try it out! it's just more carbs than protein... almost like a 20/60/20 meal, haha...

yeah, my normal eating before entering diet/P90X mode was ridiculous in portion. it was 3 major scoops of white rice that filled up the whole plate slightly higher as a deck of cards with so little amount of meat... no picture, but just imagine a single person's restaurant order of fried rice... which is a lot! i've made the biggest change ever... from a white-rice filled plate for every single meal to primarily once or twice a day of very little brown + high amount of great sources of protein. funny thing was the biggest thing i thought i'd have to give up was fried rice, which is almost an every-Sunday home tradition, haha, but one fried rice meal a day wouldn't be so bad, i guess?

so here's another question i have about cheat meals. i know once a week should be at the most. would i be pushing the limits if it was two a week? the reason i ask is because Sundays is almost always when i would eat food from my mom's cooking... and Wednesdays are days where i don't have lunch for campus and would have to buy lunch... the closest thing to a non-cheat meal at that time is a sandwich, but you know how cafes on campus are... of course, portion/calorie-controlled by me.

thanks for the help, guys!
Report Post Report Post
?
oh, one more quick question! sorry, still learning!

So the fat % in the 50/30/20 ratios is something i'm not entirely sure if i'm getting enough of, and my concern is... if i have less than 20%, will that affect me seeing results? i grill my foods with a George Foreman fat-reducing grill, but i don't apply any oils at all. i think if I just put oil on a George Foreman fat-reducing grill... it'll just roll off. any advice would be helpful!
Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
Answer Answer (Unmark)
10/26/12 5:55 AM as a reply to rckyl.
rckyl:
oh, one more quick question! sorry, still learning!

So the fat % in the 50/30/20 ratios is something i'm not entirely sure if i'm getting enough of, and my concern is... if i have less than 20%, will that affect me seeing results? i grill my foods with a George Foreman fat-reducing grill, but i don't apply any oils at all. i think if I just put oil on a George Foreman fat-reducing grill... it'll just roll off. any advice would be helpful!


You do want to make sure you're getting enough fat. It doesn't need to be animal fat or vegetable fat specifically, just make sure you're getting AT LEAST 20% of your calories in fat (25% is even better), as fat is essential to hormone production and nutrient absorption (which are critical to weight loss and muscle building).

Best sources of fats are:

- Whole fruit/vegetable fats like avocado, olives, coconut, raw nuts/seeds
- Minimally processed oils like extra virgin olive & coconut oils
- Grass-fed animal products like meat & dairy
- Organic & natural (i.e. no sugar/salt added) nut/seed butters
Report Post Report Post
?
RE: Personal Nutrition/Diet Plan Advice/Feedback, please help!
10/26/12 8:21 AM as a reply to TheBandit27.
TheBandit27:
rckyl:
oh, one more quick question! sorry, still learning!

So the fat % in the 50/30/20 ratios is something i'm not entirely sure if i'm getting enough of, and my concern is... if i have less than 20%, will that affect me seeing results? i grill my foods with a George Foreman fat-reducing grill, but i don't apply any oils at all. i think if I just put oil on a George Foreman fat-reducing grill... it'll just roll off. any advice would be helpful!


You do want to make sure you're getting enough fat. It doesn't need to be animal fat or vegetable fat specifically, just make sure you're getting AT LEAST 20% of your calories in fat (25% is even better), as fat is essential to hormone production and nutrient absorption (which are critical to weight loss and muscle building).

Best sources of fats are:

- Whole fruit/vegetable fats like avocado, olives, coconut, raw nuts/seeds
- Minimally processed oils like extra virgin olive & coconut oils
- Grass-fed animal products like meat & dairy
- Organic & natural (i.e. no sugar/salt added) nut/seed butters


thanks, Bandit27! i guess i'll start applying some avocado on my turkey burgers, haha... i think i'm roughly getting about only 30g-40g of fat on a level 1 phase diet... 20 from salmon, and 10 from snacking on peanuts
Report Post Report Post
?
As always, I agree with Bandit about fats.

On your question about "cheat meals" and whether two a week are okay. Really, I hate the term "cheat meal" because it implies you're doing something wrong, totally going off the healthy eating wagon. I prefer to look at nutrition as an overall lifestyle thing, not a rigid, minute by minute control thing. Look at your diet OVERALL. In that context, is a single sandwich going to throw off your goals? Probably not. I don't diet. I just eat healthy. Just the other day I ate a gigantic carnitas burrito at my neighborhood mexican restaurant. Some people would freak about that, but in the context of my overall very healthy diet, it's meaningless. Of course, I'm not struggling to lose weight. I'm happy with where I am. So it's a little more difficult when you need to keep eating at a deficit. But even then I'd encourage you to look at your diet in totality rather than rigidly.
Report Post Report Post
?
Showing 1 - 20 of 32 results.
Items per Page
Page of 2