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How many calories should I eat on P90X
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I am on my third week of P90X and still run Phase I, "Fat Shredder".

When I started, I was 190lbs with a 39" waist. I am 6' tall. (male)

From the guide, I extracted that I should have 2,400 calories as my upper limit for consumption, is that correct?

I attached my meal plan from yesterday. The Dip for dinner is homemade and consists of mostly cottage cheese, plain yogurt, whey powder and spinach.

Thanks!!
Attachment

Attachments: meal-plan.png (98.8k)
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RE: How many calories should I eat on P90X
12/11/12 11:49 AM as a reply to snucky.
This sounds about right. what are your fitness goals? if you trying to lose weight I would try bringing your carb intake down closer to where your protein is. It should be about 40% carbs 40% Protein & 20% fats. I sure hope this helps. Let me know if you have anymore questions.

Carlie
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RE: How many calories should I eat on P90X
12/11/12 12:15 PM as a reply to snucky.
I always advise comparing your manual calculations with the output of the Beachbody Caloric Needs Calculator
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RE: How many calories should I eat on P90X
12/11/12 12:17 PM as a reply to snucky.
I take it from your food list that you're a vegetarian? I'd add in some healthy fats from olives, olive oil, avocados and nuts to round things out.
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RE: How many calories should I eat on P90X
12/11/12 12:41 PM as a reply to snucky.
Hi guys, thanks for the replies! I'm trying to lose weight right now (can't stand the 39" waist, already got it down by half an inch in 3 weeks)

A lot of my carbs are from vegetable fibers, which are also carbs but have a different function in the body compared with starches. There's a debate about how to count them in terms of calories. Some say to count 1g of fiber at 4 calories, some say to count them at 50% (2 cals per g) and others say to completely ignore them when counting calories. Fact is, I get a lot of my full-feeling from eating fiber. I could throw more meat and fish in the lot but I don't like eating a lot of it.

During some of the more cardio-like workouts, like plyometrics and kenpoX, I have had to fight through some tiredness. While I finish them all, it's harder for me to bring it then just the resistance workouts. Is that because I am only eating 2,000 calories, instead of the recommended 2,400? And if so, should I throw more meat at the mix to get the extra calories/energy?
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RE: How many calories should I eat on P90X
12/11/12 12:55 PM as a reply to snucky.
I found this link:
http://lowcarbdiets.about.com/od/glossary/g/glosstermecc.htm

It defines "Effective Carbohydrates" as Total Carbs ingested - carbs from fiber, as they don't raise the bloodsugar levels. As I understand, it's thus not converted into glucose and should not affect the 60%/20%/20% i'm trying to achieve in "Fat Shredder".
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RE: How many calories should I eat on P90X
12/11/12 1:02 PM as a reply to snucky.
Hey Snucky,

If you need help shoot me a message...have helped some others like yourself, who were also in the same situation you were in. I would love to offer any help possible if your interested in seeing changes and to achieve your goals/see results!

Nathan
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RE: How many calories should I eat on P90X
12/11/12 2:08 PM as a reply to nargenta.
Nathan, why not help him here? The point of these boards is to have a public forum to discuss matters of interest to a larger community. Every time you help someone here you're helping a dozen others who are looking for similar info.

nargenta:
Hey Snucky,

If you need help shoot me a message...have helped some others like yourself, who were also in the same situation you were in. I would love to offer any help possible if your interested in seeing changes and to achieve your goals/see results!

Nathan
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RE: How many calories should I eat on P90X
12/11/12 2:12 PM as a reply to snucky.
Snucky, most nutritional labels break out carbs by kind. For example, it might read Total Carbs: 9 grams; Dietary Fiber 3 grams, Sugars, 6 grams. You can ignore the dietary fiber, which is the kind that isn't digestable. But don't waste too much time calculating these minor variables. It's the big picture that counts.
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RE: How many calories should I eat on P90X
12/11/12 2:14 PM as a reply to snucky.
Thanks Andrew,

the calculator suggests I eat 2,200 calories for a lot of weight loss. I was thinking i could add some eggs/meat/fish (~200 cals) a day to get up to that value.

Am I right in eating starches from complex carbs only once a day?
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RE: How many calories should I eat on P90X
12/11/12 9:27 PM as a reply to snucky.
Here's what I ate today (again, vegetarian, how interesting)
Attachment

Attachments: meal-plan2.png (98.4k)
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RE: How many calories should I eat on P90X
Answer Answer (Unmark)
12/12/12 7:54 AM as a reply to snucky.
Hey man! We have similar stats it seems like. I am 28, 189 lbs, about a 38 waist, 5'11". 2400 is indeed a good starting point. That is what I am taking in, and with a pretty clean diet, I am losing fat (I started at 199 about 35 days ago).

I would def get the protein up to near 50% of your calories for the first month. 30% carbs and 20% fat. I use MyFitnessPal to track these, makes it easier. After the first month, you can stick with that plan for a few additional weeks, or switch to 40/40/20 or even 40 carb/30 protein/30 fat.

If you don't see much change after a few weeks and are not cheating with your meals, getting your veggies, plenty of water, bringing it every day, then I'd start by lowering calories by a few hundred and see what that does for you. For some, you might have to INCREASE calories. I am getting to that point I think haha.

Let me know if you have any questions or need any clarifications. I have lost about 84 lbs between P90X and Insanity since the beginning of the year!
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RE: How many calories should I eat on P90X
12/13/12 11:29 AM as a reply to snucky.
based on feedback I actually decided to increase my carbs from starches. About 50g of my carbs on that paper are from fiber, which isn't converted into glucose and thus doesn't count the same as starches toward the 50P/30C/20F model. Most also agreed that 2,000 calories hasn't been enough so I am actually turning my AM snack into a 2nd breakfast. That's o.k. I think because my "first" breakfast is just a shake.
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RE: How many calories should I eat on P90X
12/14/12 8:58 AM as a reply to snucky.
How are things working for you?

I just personally had to check And change my calories… And after doing so lost 4 pounds in just couple days. emoticon

https://docs.google.com/spreadsheet/ccc?key=0An7S4l_IsIIFdEFmZ2pSOEVqbkdBaXZrRHhWcGpWZWc

Try checking your calories out with that link.

Talk with you soon,
Carlie
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RE: How many calories should I eat on P90X
12/14/12 9:58 AM as a reply to snucky.
Sorry for the delay but, no, you can eat your carbs any time you want. Spreading them out will also help you avoid a cargo-coma like we sometimes get after a big bowl of pasta (not that you're currently eating any big bowls of pasta).
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RE: How many calories should I eat on P90X
1/2/13 1:42 PM as a reply to AdStaffAndrew.
So now that it's been a month, I thought I should provide an update. Weight loss has progressed slowly, but I have lost two inches on my waist in 35 days!! I'm really happy with the results and think that I will probably just continue this diet. Here's how I have been eating

right after waking up - orange

breakfast (8:30) - complex carbs + protein, some fats

snack (11:15) - smoothie with whole vegetables, fruit, whey powder and 1% milk

lunch (13:30)- complex carbs, veges, protein, some fats (usually from scratch meal/soup with legumes)

workout (16:00), followed by recovery drink

dinner (18:30) - raw veges and protein (usually meat, fish and/or eggs)

bedtime - 1/4c cottage cheese, some fats
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RE: How many calories should I eat on P90X
1/2/13 1:54 PM as a reply to snucky.
That's great. Two inches off the waist is a much more accurate measurement of progress than lbs off a scale.

snucky:
So now that it's been a month, I thought I should provide an update. Weight loss has progressed slowly, but I have lost two inches on my waist in 35 days!! I'm really happy with the results and think that I will probably just continue this diet. Here's how I have been eating

right after waking up - orange

breakfast (8:30) - complex carbs + protein, some fats

snack (11:15) - smoothie with whole vegetables, fruit, whey powder and 1% milk

lunch (13:30)- complex carbs, veges, protein, some fats (usually from scratch meal/soup with legumes)

workout (16:00), followed by recovery drink

dinner (18:30) - raw veges and protein (usually meat, fish and/or eggs)

bedtime - 1/4c cottage cheese, some fats
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Showing 17 results.