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Am I eating enough? Please help.
Hi everyone,

I am currently on day 7 of P90X and had a few questions about the diet plan. First off, Im not overweight, in fact Im trying to use the program to get fit and put ON some weight (Im 6ft,2. 155lb). Im the sorta guy that can eat as much as I like and never seem to gain weight and I have been following the P90X meal plan pretty closely, with a few adjustments to my taste. I jumped straight in at phase 2 level 2 since i have little fat to lose and it says i should be eating around 2400 calories a day.

A typical day for me could include:

Breakfast:
3 egg whites omelette with mushrooms and low fat cheese & 1 banana & protein shake
Or
1 cup Oatmeal & semi-skim milk & raisins & protein shake
Or
1 Whole wheat bagel with 1% cottage cheese & protein shake

Lunch:
2 whole wheat tortilla, tomato, cucumber, lettuce & protein shake - with either 9oz chicken breast or canned tuna in water
Or
9oz turkey breast in whole wheat bread with salad & protein shake

Snack:
Peanut butter with carrot sticks
Or
Fat free fruit yogurt & mixed fruit/nuts
Or
6 crackers & low fat cheese

**Protein shake immediately after workout**

Dinner:
9oz Salmon/Tuna/Halibut & 1 baked potato & salad greens
Or
9oz Sirloin steak & mushrooms & brown rice
Or
9oz chicken breast & mushrooms & brown rice & parmesan cheese

I have not strayed from this diet in 7 days, I know its not long but it is a massive improvement on what I used to eat. But is this enough? Please help.
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RE: Am I eating enough? Please help.
11/18/12 4:34 AM as a reply to Kenzor.
Congrats on finishing week 1 !!

Looks light on calories, what is your protein shake worth in calories according to the container ?? And what kind of portion sizes are you using for your cheese, yogurts and vegetables ?? I also did notice in your 3 dinner meal plans only one has mixed greens and the other two do not have any vegetables aside from the mushrooms with your steak.
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RE: Am I eating enough? Please help.
11/18/12 5:01 AM as a reply to CanuckShannon.
Thanks, I love battling through P90X emoticon

My protein shake contains 20.5g of protein.

Cottage cheese is not my favourite so I would say I have around 150g cottage cheese with my bagels. Low fat cheese around 200g each serving. Yogurt I love so I will eat an entire pot of 450g for a snack and with veggies I have about 1-2 cups with fish meals. I didnt write it very clearly but I have a whole tomato and half a cucumber with turkey sandwiches.
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RE: Am I eating enough? Please help.
11/19/12 4:54 AM as a reply to Kenzor.
I also just figured out Im eating approx 175g of protein each day, if I weigh 155lb should I cut my protein by 20g? Like drink 2 protein shakes a day instead of 3?
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RE: Am I eating enough? Please help.
11/19/12 8:25 AM as a reply to Kenzor.
Good baseline but you need to eat more food. I would cut the protein shake from your lunch meal because you are already getting 9oz. of chicken or turkey. You could replace your snack meal with another full meal if your schedule permits or just make this a shake meal. for example 2 scoops protein, 2 tablespoons peanut or almond butter and a banana.

Try not to overthink things when trying to gain weight. You have a good grasp on the types of foods to eat, so if your not gaining then simply eat more clean food. Everyone's body is different and you just need to find what macro ratio works best for you.

I also noticed a few of your substitute meals have different macro ratios. It is fine to substitute foods just make sure the macros are the same or similar. For example make sure your eating the same amount of carbs from bagels as you are from 1 cup of oats for the breakfast meal. Also steak is generally higher in protein and fat than chicken or fish so you may want to rework the amounts to account for the difference.
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RE: Am I eating enough? Please help.
11/19/12 9:35 AM as a reply to Kenzor.
Hey Kenzor, your ingredients look great and very healthy, but I can't tell if it's enough for you to eat cause I don't know the nutritional value of each item.

Here's some tips though so you 'do' get enough to eat. First of all, 2400 calorie sounds good to do some last bit cutting until you start your bulk. I'd stick to 30% protein, 40% carb, 30% fat for your macros.

1. Weigh your food any chance you can over using measuring cups or spoons. Never eyeball

2. Hit your calorie and macro target before your head hits the pillow each night for best results. You can pre-design your meals in Myfitnesspal and write down the recipes / ingredient amounts so you don't have to worry about being off with your macros

Once you get to your desired body fat %, I'd up your calories. At 6'2" and your current weight I'd start off at 3000 calories at 25% protein 50% carb 25% fat and see how your weight increases each week. If it stays the same, then up it by another 200-300 calories daily.

Ideally if you're lifting heavy and in good form, as well as eating enough calories, you should be gaining about .5 to 1.5 lbs a week. Ideally about a lb. Every now and again you might need to do a little cutting but that's a good formula for success.

When you find your sweet spot for gaining 1lb a week, you can cycle your calories / carbs to stay lean while bulking. For example on rest days you can eat at maintenance, or slightly lower, and reduce your carbs from 50% to 30% and raise your protein amount.

Generally speaking while bulking or cutting (especially while cutting) you don't want to eat less than 1g of protein per lb of body weight as a safe zone.

Hope that helps and keep me posted on your progress!
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RE: Am I eating enough? Please help.
11/23/12 5:46 AM as a reply to Jacob83.
Hi thanks for your input.

It gets a little confusing with working out exactly how much protein, carbs etc to eat each day as Im still fairly new to this. Im so keen to get it right though, and Im willing to do whatever it takes to get good results.

So, my food intake is correct, and I know I need to ''eat more" but my head is thinking "but how much? And of what? For example if at lunch I eat 2 slices of wholemeal bread, 9oz of turkey breast with 1 cup of salad (cucumber, tomato, lettuce) do I just increase it all to double the amount? Or increase the amount of turkey only for extra protein?

I worked out that I was actually eating more than 1g of protein per lb of my weight, so I dropped the lunch time protein shake.
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