Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

Simple Fitness. Simple Eating. Fast Results.

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 ]
Portion Plan Level 2, only 2,000 calories???
I'm male, 5'8, 180 lbs, and on Level II in the Fat Shredder phase. I'm following the portion plan, and the meals I have created are only around 2,000 calories while containing around 170g - 180g of protein. My goal is to lose about 10 lbs of fat (mostly belly) and to define/build muscle. Shouldn't I be consuming more than 2,000 calories, say closer to 3,000? I'm wondering if phase 3 will contain more calories because of the 4 servings of carbs compared to 1 serving in phase 1? Any advice helps, thanks in advance.

Here are a couple examples:

Meal 1


Breakfast
1 Banana - 1Fr
6 Egg Whites - 1P
4 Turkey Bacon - 2P
8 oz. Skim Milk - 1D
Double Snack
30 Pistachios - 1S
Lunch
1 Tbsp Olive Oil - 1Fa
6 oz. Chicken - 2P
2 Cups Veggies (mixed) - 2V
8 oz. Skim Milk - 1D
Snack/Shake
1 Mozzarella String Cheese - 1D
1 Protein Shake - 1S
6 oz. Orange Juice - 1/2S
Dinner
2 1/4 Cup Beef Veggie Soup - 1P, 2V
12 Whole Wheat Crackers - 1C
Snack
1 Protein Shake - 1P
6 oz. Orange Juice - 1/2S

Meal 2

Breakfast
1 Banana - 1Fr
6 Egg Whites - 1P
4 Turkey Bacon - 2P
8 oz. Skim Milk - 1D
Double Snack
3 oz. String Cheese - 1S
Lunch
1 Tbsp Olive Oil - 1Fa
1 Salmon Fillet - 2P
2 Cups Veggies (mixed) - 2V
8 oz. Skim Milk - 1D
Snack/Shake
1 Mozzarella String Cheese - 1D
1 Protein Shake - 1S
6 oz. Orange Juice - 1/2S
Dinner
2 1/4 Cup Beef Veggie Soup - 1P, 2V
12 Whole Wheat Crackers - 1C
Snack
1 Protein Shake - 1P
6 oz. Orange Juice - 1/2S

Side note: The protein powder I use is NOW Foods Unflavored Pure Isolate Whey Protein (28g protein) that I put in 6 oz. of orange juice. A scoop of this powder is only 105 calories, which is much lower than flavored (chocolate, etc.) protein drinks. This would account for a couple or few hundred calories, but how do I get more? I feel like this is a high protein/well balanced diet, but the calories just aren't there.
Report Post Report Post
?
RE: Portion Plan Level 2, only 2,000 calories???
12/5/12 1:20 PM as a reply to LearningToTrain.
What does the CALORIC NEEDS CALCULATOR say you should be eating, calorie-wise?
Report Post Report Post
?
RE: Portion Plan Level 2, only 2,000 calories???
12/5/12 1:29 PM as a reply to AdStaffAndrew.
It says I need 2,636 calories per day to maintain my weight (180 lbs) and lose fat/tone up.

I'm confused because I thought the portion plan was supposed to take care of everything, but I guess I'll need to adjust my diet yet again, which I need to do soon, because we are starting P90X tomorrow.

I have no idea where to go from here...I already have 170g-180g of protein in my diet so I don't need anymore of that. Where do I get the extra 500-700 calories from? More servings of carbs and another piece of fruit? Wouldn't that go against the phase 1 fat shredder diet though?

I'm so confused emoticon
Report Post Report Post
?
RE: Portion Plan Level 2, only 2,000 calories???
12/5/12 8:46 PM as a reply to LearningToTrain.
Anyone? Any advice is helpful because I am starting the workout tomorrow.

Thanks.
Report Post Report Post
?
RE: Portion Plan Level 2, only 2,000 calories???
12/5/12 9:28 PM as a reply to LearningToTrain.
The meal plans you've stated above look good. I didn't calculate the exact calories in them, but seem reasonable to start (and, at quick glance, 2000 calories).

I think there's a few important facts that will help determine how many calories you need. First, age is often overlooked, but plays a difference. Secondly, your final goal (sounds like 10 lbs to lose, down to 170). There are many "calculators" out there, but really, everyone is different. Michael Phelps consumed a reported 12,000 calories a day for example while training :-)

I'm 40, about 5'10.5" and 155 lbs...I consume 2200-2400 calories a day. This is to maintain this weight for me (I measure all my meals, so very confident on exact calories). I also eat 3 meals/3 snacks in a day. Meals are around 500-600 calories, and each snack around 200.

I would say that 2000 is a great place to start if you are planning to lose weight, and then find the balance as you go. Everyone is different, and different foods (regardless of actual caloric intake) will have different effects. One thing I have found beneficial the last 3 years is weighing myself every morning - this has helped me find that "sweet" spot of exactly what I need to maintain a specific weight...some think this is overkill, but really, it takes 15 seconds everyday and is the best metric to understand where you're at.

If you think you are still down on calories, one thing I like to add (to a lot of different meals) are beans. 1/2 cup will add about 100-120 calories of good fiber (need about 38g a day), more protein, low/no fat. Black beans, navy beans, chick peas, refried, etc. Personally, I'd also swap out (or add?) one of the protein shakes for plain greek yogurt (add in mixed berries, honey/agave syrup) - low fat, good protein. Add granola for extra calories.

You might also want to check out some of the "nut" butters available. Almond butter, sesame butter, pumpkin seed butter, etc. These all add about 80-100 calories per tablespoon (I only use 1 per day of any). Add to a sprouted grain bagel or bread (also low in fat, high in fiber/protein) will definitely add to your overall calories.

Hopefully that helps a bit!
Report Post Report Post
?
RE: Portion Plan Level 2, only 2,000 calories???
12/6/12 11:43 AM as a reply to LearningToTrain.
Start with what you've got and your body will let you know if you need more. If you're feeling really hungry and/or fatigued it won't be hard to add in another 300 to 400 calories. Also, IMO people take the Fat Shredder phase WAY too seriously. It's a goal. But if you need to eat a bit more carbs and fats to make your calorie goals then it's not the end of the world, particularly for someone like you who is only looking to lose 10 or so lbs.

LearningToTrain:
It says I need 2,636 calories per day to maintain my weight (180 lbs) and lose fat/tone up.

I'm confused because I thought the portion plan was supposed to take care of everything, but I guess I'll need to adjust my diet yet again, which I need to do soon, because we are starting P90X tomorrow.

I have no idea where to go from here...I already have 170g-180g of protein in my diet so I don't need anymore of that. Where do I get the extra 500-700 calories from? More servings of carbs and another piece of fruit? Wouldn't that go against the phase 1 fat shredder diet though?

I'm so confused emoticon
Report Post Report Post
?