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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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Starting P90X and got a few questions
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Hey all my wife and I are starting P90x this week and I have a few questions. First off we are doing the diet for a few days to get use to it/experiementing with a few recipies. When I do the calculations I am at level III, but I cannot eat 3000 calories a day. I am following the portion plan and have looked at a lot of YouTube videos to help out in this, but I am curious...will I hurt myself if I keep my calorie intake to 2000-2400 a day? I am 6'5 and weigh 290lbs. I am naturally a big guy, people always comment on how I do not "Look" 290...I never know how to take that complement...but anyway.

Also I wanted to share what I am eating (keep in mind my wife eats the same as I am the cook in the family)

6 Egg whites/Spanich/onion/salsa/3oz ground turkey/Wheat Tortilla

4 cups of Salad with 3oz of Ham/Turkey deli meat

12 oz of Chicken/Fresh veggies (lastnight it was in a crockpot typpe of stew and tonight it will in Parm Baked Chicken with 1/4 cup of marinra sauce)

Banana
Apple
Pure Protein Bar

100oz water

Any suggestions for what to eat would be greatly appreciated
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RE: Starting P90X and got a few questions
11/14/12 7:26 AM as a reply to HoustonAE2.
At 290 pounds, 2000 calories a day will be fine unless you are 290 with 10% bodyfat. Then you would need very high calories. More than 3000.

Bodyfat percentage is more important for calorie calculations than starting weight. That is where 90% of people miss the mark when offering advice.

When you get under 220, you may have to adjust upwards if your bodyfat percentage gets to 15% or lower but cross that bridge when you get there.

If you're using fat shredder, track your calories online with fitday or myplate. You need to make sure your ratios are at 50%protein/30%carbs/20%fats. Those online trackers should help you.

When you input your food, you'll probably see your carbs are WAY too high. Get used to buying chicken in bulk. You'll be eating a ton of chicken breasts for 90 days.

Good luck! If you have any more questions, post away and I'll answer them. I've done P90X three times all the way through.
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RE: Starting P90X and got a few questions
11/14/12 7:32 AM as a reply to edthompson1234.
Thanks! The good thing is that I already eat a ton of chicken. When I did my shopping for the diet I noticed that the majority of items I already purchase,

I.E.
Fresh veggies
Fruit
Chicken/Ground Turkey
1%milk

My body fat percentage is 30% (using the Navy Scale). My doctor is fearful of me trying to loose too much weight, he suggested not going below 250lbs, but hey we will see when I get down there right!

BTW do you know of a good high protein low carb/fat breakfast that can be subsitued for days when I am running late and cannot cook? I cannot afford Shakeology...something that can be thrown in the microwave?
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RE: Starting P90X and got a few questions
11/14/12 8:53 AM as a reply to HoustonAE2.
Good. Glad to hear about the chicken.

Keep the fruit low. green veggies need to be your friend.

Weird that your doctor doesn't want you below 250 pounds.

Breakfast, I whip some egg whites in a cup sized glass bowel and nuke them in the microwave with turkey bacon (wrapped in a paper towel) for about 2-3 mintues.

Quick easy no carb high protein meal. Jennie-o Low sodium turkey bacon. I actually make my own turkey bacon and would prefer you go that route but baby steps.

Shakeology is expensive. Get your food down pat and if you have "disposable" income left, I'll offer some advice on low cost supplements I use.
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RE: Starting P90X and got a few questions
11/14/12 11:00 AM as a reply to edthompson1234.
I am one of those freaks that the BMI does not work on, muscle and bone mass is too big (documented via doctors). Plus if I loose 40 lbs of straight fat I would be super fit at that point, add on some muscle and ther is no way I could be healthy and below 260lbs. Now keep in mind if I don't get a 6 pack I will be okay...now a firm stomach is another matter.
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RE: Starting P90X and got a few questions
11/14/12 12:12 PM as a reply to HoustonAE2.
I'd experiment anywhere between 2000 and 2400 calories a day and you should be good to go. Try to keep at least 40-50% of your calories from protein, and 25-30% from carbs and you'll be alright. I recommend myfitnesspal for tracking your nutrition. Don't forget your veggies, plenty of water, and rest as well. =D
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RE: Starting P90X and got a few questions
11/14/12 12:22 PM as a reply to HoustonAE2.
Ed, I'm curious how you use BF in the calorie calculation. Always respect your answers and interested to learn. Thanks. For instance I was once 5'5" 170 and over 25% (calipers so build in whatever error factor you want), ater gaining and then losing with various discs here, 170 somewhere around 15%.
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RE: Starting P90X and got a few questions
11/15/12 5:37 AM as a reply to CoachLarryM.
CoachLarryM:
Ed, I'm curious how you use BF in the calorie calculation. Always respect your answers and interested to learn. Thanks. For instance I was once 5'5" 170 and over 25% (calipers so build in whatever error factor you want), ater gaining and then losing with various discs here, 170 somewhere around 15%.


Sure thing.

Take a guy who is 330 pounds with practicaly no muscle and use the basic calorie calculation from P90X. It has him eating a rediculously high amount of calories.

Take another 330 pound guy who is a freakish beast of nature and has 25% bodyfat. The calorie calculator also has him eating a stupid amount of calories.

There lies the problem. Guy #1 should be eating low calorie. Guy#2 very high calorie.

Two totaly different body types. Yet I've seen people try to use the same calorie calculations for each.

Guy#1 Has an enormous energy supply waiting to be used, his fat. Guy#2 does as well, his muscle.

Guy one wants his body to be starving so it will pull from an easy energy supply, his fat. His body won't starve. It has plenty of fuel it can use.

Guy two does not want to enter starvation mode. He wants to retain the muscle and let his body know it's O.K to lose the last bit of fat.

The key is to know where a person is BMI or bodyfat percentage wise in relation to age, height, and weight.

For allot of people it's easy just based upon their description.

For the gentleman above. That's a tough one. His doctor says he shouldn't be below 260? So it may be possible he could have low bodyfat at 260 pounds.

P90X was a second tier program. Not really intended during it's creation as a base program. They were marketing it towards weekend warriors looking to go to the next level. We're talking 25% bodyfat kind of people.

That's pretty obvious based upon the fit test and the nutrition guide's calorie calculations.

Now in the same scenario above guy#1 will eventually drop to lower bodyfat percentages. When he does, he'll need to begin upping his calories.

That's the trap most people fall into. "I've been eating low calorie and I've lost 50 pounds and now you tell me I have to eat more?". The answer is yes.

But you and I already know that. The missing link for most is high bodyfat people.

Hope this helps.
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RE: Starting P90X and got a few questions
11/15/12 7:45 AM as a reply to edthompson1234.
Take another 330 pound guy who is a freakish beast of nature and has 25% bodyfat. The calorie calculator also has him eating a stupid amount of calories.


For the gentleman above. That's a tough one. His doctor says he shouldn't be below 260? So it may be possible he could have low bodyfat at 260 pounds.



This is me...that is it was me when I played Football, keep in mind I had a scholarship for Offensive Line to Missouri. At my height I was 340 lbs and had a 38 inch waist. Never had a 6 pack or a lot of definition, but had so much muscle that eventhough I was at 25% body fat it was not an issue...

I am still getting use to the Diet and have not started working out. But I am keeping it between 2000-2400 calories a day.
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RE: Starting P90X and got a few questions
11/15/12 9:14 AM as a reply to HoustonAE2.
Very good insight. When you get closer to 260, you'll really have to up your calories.

I'd reccomend increasing calories by 250 for every 10 pounds of weight loss. That should put you eating 2700-3150 by the time you hit 260.

You may even need to go higher to have your abs show through.
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RE: Starting P90X and got a few questions
11/16/12 4:58 AM as a reply to edthompson1234.
Eat more to have Abs show...uh that does not make sense to my little brain
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RE: Starting P90X and got a few questions
11/16/12 5:08 AM as a reply to HoustonAE2.
HoustonAE2:
Eat more to have Abs show...uh that does not make sense to my little brain


It's about your body's reaction to low calorie. Essentialy, you're starving the body of nutrients.

When that happens, your body is faced with making a choice. Do I use muscle or fat for energy? If your body has almost equal amounts of fat and muscle it will use muscle. Here's why?

Fat requires less energy to maintain than muscle. Fat also keeps the body warm, which means the body does not have to spend more calories keeping the body warm.

So faced with the choice, that is why the body chooses muscle.

Two things you can do to burn fat at that point. #1 Eat closer to your maintainence level of calories. #2 Eat healthy fats like avocados, nuts, olive oil, black olives, coconuts, etc.

The body will then be O.K. with letting go of fat because A. It sees it has a consistent supply of calories. B. Bringing in fat to you body tells the body it's getting plenty of fat, so it can let go of fat stores.

Are there exceptions? Yes super high levels of testosterone have been shown to offset this affect.

But for the rest of us non army rangers, stick to the plan.
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RE: Starting P90X and got a few questions
11/16/12 5:37 AM as a reply to edthompson1234.
Thanks...another question though.

My wife is doing it with me and I completlly forgot about the three levels they indicate in the portion plan. She is 5'5 and weighs 175-180lbs...can you help me out in deciding what level she is at? I make all the meals (me being the cook) and dont want to have her eat too much...Thanks
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RE: Starting P90X and got a few questions
11/16/12 2:07 PM as a reply to HoustonAE2.
Have her do fat shredder at 50%proteins/30%carbs/20%fats and around 1400 calories. When she gets her weight down to about 145, she'll probably have to increase her calories depending upon her bodyfat percentage.

Cross that bridge later.

Glad to hear you're wife is doing it with you. That's a big deal.

Good luck!
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RE: Starting P90X and got a few questions
11/29/12 7:14 AM as a reply to edthompson1234.
So I had a few weeks to get use to the meals and figure out where my shopping list was lacking...i.e. snacks and how much to get of each product. This is the official Week 1, my fear is that I am eating the wrong amount of food and wanted your input on this.

My Day:

Snacks-Two apples, Pure Protein Bar, 2-3 low fat string cheese sticks

Lunch-2 Cups green salad, 1/4 cup low fat chedder, 2 tbsp Fat Free Catalina Dressing, 3 oz Lunch Meat (turkey or ham)

Dinner: Two Cups cooked veggies & 8-12 oz meat (chicken mostly but also eating ground turkey and top sirlion)

Is this too much? I am not very hungry and am use to a calroie retricted diet (the feeling of hunger most of the day).

Thanks for the advice/input
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RE: Starting P90X and got a few questions
11/29/12 2:43 PM as a reply to HoustonAE2.
HoustonAE2:
Hey all my wife and I are starting P90x this week and I have a few questions. First off we are doing the diet for a few days to get use to it/experiementing with a few recipies. When I do the calculations I am at level III, but I cannot eat 3000 calories a day. I am following the portion plan and have looked at a lot of YouTube videos to help out in this, but I am curious...will I hurt myself if I keep my calorie intake to 2000-2400 a day? I am 6'5 and weigh 290lbs. I am naturally a big guy, people always comment on how I do not "Look" 290...I never know how to take that complement...but anyway.

Also I wanted to share what I am eating (keep in mind my wife eats the same as I am the cook in the family)

6 Egg whites/Spanich/onion/salsa/3oz ground turkey/Wheat Tortilla

4 cups of Salad with 3oz of Ham/Turkey deli meat

12 oz of Chicken/Fresh veggies (lastnight it was in a crockpot typpe of stew and tonight it will in Parm Baked Chicken with 1/4 cup of marinra sauce)

Banana
Apple
Pure Protein Bar

100oz water

Any suggestions for what to eat would be greatly appreciated


Hi! That is awesome that you and your wife are starting P90X! It was my first program and I love it.

Overall, I think your diet looks good. One way to increase calories is to add some good fats- avocado, flaxseed, hummus, nuts.
You definitely should be drinking more water- 1/2 oz per pound and then more for working out.
Ideally, you want to follow the nutrition plan. I would at least stick to 2400. One of the biggest mistakes is people eating too little and not seeing results or bonking during workouts.

Dinner sounds real delicious.

When are you planning to start? I would love for you to join the support thread I moderate- great people. We just got started. Support Thread

Happy to help with any questions! I am in Houston, btw,

Cheers!!
Christina
P90X Certified Trainer
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RE: Starting P90X and got a few questions
11/30/12 9:39 AM as a reply to CoachCBove.
This is our first week. The workouts have been good, could only do 1/2 of the cardio yesterday so we are going to hit it this weekend too. Keep in mind our schedule only allows for 5 workouts a week so the weekend is our "make up" time.

It is wierd but we had NO energy last night. I am at 2400 calories and she is at 1900. Would this be beacuse of the low carb aspect of the fat shredder phase?
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RE: Starting P90X and got a few questions
11/30/12 10:01 AM as a reply to HoustonAE2.
HoustonAE2:
This is our first week. The workouts have been good, could only do 1/2 of the cardio yesterday so we are going to hit it this weekend too. Keep in mind our schedule only allows for 5 workouts a week so the weekend is our "make up" time.

It is wierd but we had NO energy last night. I am at 2400 calories and she is at 1900. Would this be beacuse of the low carb aspect of the fat shredder phase?


It could be. When do you eat before your workout? How is your water intake?
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RE: Starting P90X and got a few questions
12/5/12 4:47 AM as a reply to CoachCBove.
Well here I am in the middle of Week Two. Got my kids McDonald's lastnight and resisted the urgh to get a burger, came home and ate my monteray chicken with steamed veggies. So far I am down 5 lbs and my wife is also down 7lbs. The wierd thing is that lastnight we were so tired from our day at work (both teachers) that we fell asleep on the couch at 7:30...so no workout. Gonna hit it hard tonight though to make up...
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Showing 19 results.