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

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Nutrition Help - P90x
Nutrition Help - P90x
11/6/12 10:52 AM
I have completed a round of P90x, X2, and Chalean Extreme using my own meal plan. I am now on Month 2, week 2 of my second round of p90x and this time around I am trying to follow the meal plan. I am 23 years old, 140lbs, looking to lose weight/build muscle.

I do not feel sluggish at all, but I know I am not eating nearly enough food and I am just not sure what else to add to my daily diet.

In month one following the 30/50/20 rule I was consuming just a little too many carbs and not nearly enough fats.

Typical Food Day:

Breakfast 6am: 1 package plain quaker oatmeal with frozen fruit (no sugar added) OR 4 egg whites, 3 slices turkey bacon, 1 slice american cheese

Snack 11am: banana

Lunch 130pm: 1 piece grilled chicken, almonds (100 cal pack), with either cucumbers/tomatoes or an orange

Snack 4pm: Apple with 2 tblsp peanut butter

Workout 530: Recovery formula (1 1/2 scoops)

Dinner 645pm: 1 piece grilled chicken, vegetable, salad (with tomatoes, cucumbers, peppers, vinegar) (I've slipped on occasion and had a few bites of mashed potatoes; not really sure what else to add here).

With the list about I barely hit 1000 calories. Carbs are around 42%, proteins around 25%, and fats around 10%.
Any feedback would be really appreciated. I am terrible with figuring out foods, how much to eat, what to eat, and when to eat. I've cut bread and for the most part potatoes out of my eating, which I used to have each every day. I have tried Shakeology and absolutely hate it, I do not eat any kind of fish, and hate greek yogurt. I've tried all of the above several times but cannot bring myself to like it.
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RE: Nutrition Help - P90x
11/6/12 11:17 AM as a reply to EryC1.
You're choices look really good. Are you full after your meals? I don't know what all your portion sizes are, but could you perhaps eat a bigger piece of chicken or add a 2nd slice of cheese in the morning? That would increase your protein and a little fat but not your carbs. If you don't like greek yogurt, try regular yogurt or skim milk if you're looking for another way to increase protein.

In general though, the more protein you consume, the better your body will burn through the fat you are trying to lose and help build muscles.

I hope I helped emoticon

Amani
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RE: Nutrition Help - P90x
11/6/12 11:51 AM as a reply to EryC1.
IMO not enough calories at all!

For your snacks I would add some protein with your frut. I make a dip with 1 scoop chocolate whey protein, 1-2 TBSP Natural peanut butter and a little sugar free torani caramel syrup and mix that up and dip my apple slices or celery into that. Delish!

I would be sure to add about 20-25 grams of protein that's about 4 oz lean protein or 5 eggwhites or 1 scoop whey mixed with water to each snack.

Also add more green veggies. They are so good for you!
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RE: Nutrition Help - P90x
11/6/12 12:04 PM as a reply to EryC1.
You're eating healthy but I think 1000 is probably too few calories for you. As a general rule, women should not go below 1300 and men should not go below 1800. Have you tried to calculate out your Base Metabolic Rate (BMR)? This is the caloric intake your body needs just to keep your system running when you do nothing. You do not want to eat below this generally speaking. With your height you can figure this out.

Harris Benedict Formula
BMR = 655 + (4.7 * weight in pounds) + (4.7 * height in inches) - (4.7 * age in years)

I'd also suggest a little more fat in your diet.

Hope that helps.
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RE: Nutrition Help - P90x
11/6/12 12:39 PM as a reply to EryC1.
I agree as well, 1000 calories is not enough. How tall are you? IF you'd like I'll the Harris Benedict formula for you and give you a range that would be safe to take in and lose weight on.

Some ideas of things to add would be quinoa (which is high in protein) and a healthy grain, cottage cheese (could add to your fat slightly and again good protein, brown rice, etc.

Donna
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RE: Nutrition Help - P90x
11/6/12 12:51 PM as a reply to EryC1.
EryC1:
I have completed a round of P90x, X2, and Chalean Extreme using my own meal plan. I am now on Month 2, week 2 of my second round of p90x and this time around I am trying to follow the meal plan. I am 23 years old, 140lbs, looking to lose weight/build muscle.

I do not feel sluggish at all, but I know I am not eating nearly enough food and I am just not sure what else to add to my daily diet.

In month one following the 30/50/20 rule I was consuming just a little too many carbs and not nearly enough fats.

Typical Food Day:

Breakfast 6am: 1 package plain quaker oatmeal with frozen fruit (no sugar added) OR 4 egg whites, 3 slices turkey bacon, 1 slice american cheese

Snack 11am: banana

Lunch 130pm: 1 piece grilled chicken, almonds (100 cal pack), with either cucumbers/tomatoes or an orange

Snack 4pm: Apple with 2 tblsp peanut butter

Workout 530: Recovery formula (1 1/2 scoops)

Dinner 645pm: 1 piece grilled chicken, vegetable, salad (with tomatoes, cucumbers, peppers, vinegar) (I've slipped on occasion and had a few bites of mashed potatoes; not really sure what else to add here).

With the list about I barely hit 1000 calories. Carbs are around 42%, proteins around 25%, and fats around 10%.
Any feedback would be really appreciated. I am terrible with figuring out foods, how much to eat, what to eat, and when to eat. I've cut bread and for the most part potatoes out of my eating, which I used to have each every day. I have tried Shakeology and absolutely hate it, I do not eat any kind of fish, and hate greek yogurt. I've tried all of the above several times but cannot bring myself to like it.


I think carbs are the least of your worries; what you need is more fat. Protein can go up as well, but eating that little amount of fat is borderline dangerous.

First thing I would do would be to replace your egg whites at breakfast with whole eggs. Egg yolks are really good for you, as they have tons of B vitamins (and the cholesterol has little to no effect on your blood cholesterol). They also have 4 grams of healthy fat as well. 3 whole eggs would be a great start.

I'd also think about adding 1/2 an avocado to your lunch. It goes great with tomato and is another source of healthy fat.

To increase protein, I'd say to try a bunch of different options like cottage cheese, whey protein powder, and lean cuts of red meat.

Also, please don't cut potatoes out of your diet. They are healthy and delicious; it's the loads of calories we pile on them that are bad.

Lastly, I'd think about adding 1 tablespoon of olive oil to your nightly salad, as it has lots of monounsaturated fat, and makes a wonderful dressing when combined with balsamic vinegar.

The above changes should add the calories, fat, and protein you need, which should at least get you moving in the right direction.

Hope that helps.
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RE: Nutrition Help - P90x
11/6/12 1:04 PM as a reply to TheBandit27.
Quinoa contains a little complete protein, but I would not necessarily say it is high in protein. Per serving it is 39 g of carbs to its 8 grams of protein....
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RE: Nutrition Help - P90x
11/7/12 6:35 AM as a reply to DealDiehl.
Thank you all for the feedback!!

A few things I left out.. I am 5'4 and I did calculate my daily calorie intake and it should be between 1800-1900 which is why I was worried I am only at 1000 or so. I am going to try to and add another piece of grilled chicken (its usually 3-4 oz) with my dinner and I'm thinking maybe with my lunch would be a good idea too. Will definately switch up the eggs as well, I love eggs so that shouldn't be a problem.


DealDiehl - is there a whey protein powder you recommend trying or just any one is fine?
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RE: Nutrition Help - P90x
11/7/12 7:02 AM as a reply to EryC1.
Look for one that is about 130 cals, no more than 5 grams of fat, no more than 5 grams of carbs and about 20-25 grams of protein. (give or take on those numbers a few depending)
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RE: Nutrition Help - P90x
11/7/12 10:37 PM as a reply to EryC1.
To chime in on the whey protein powder, I like Optimum Nutrition Whey Protein:

130 Calories
5 Carbs
1 Fats
24 Proteins
3 Sugars

It's pretty cheap on Amazon Prime!
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