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DESPERATE FOR A COACH
DESPERATE FOR A COACH
12/15/12 8:39 AM
REALLY DO WITH SOME HELP FROM A COACH!!! Im at the end of week 2 of the 2nd month of insanity
ive seen some results but think i could see more! if i understood my nutriton better.

Im 29yrs old
161 lbs
5'10ft
very active

Ive been online to find my bodyfat and apprantley im at 18%??

Im of a lean build anyway! just want to see this inch of belly fat covering my lower abs and hips GONE! definatley think its down to my diet! i only eat from the best TIER.

Looking for some direction and advice.

Thanks adam
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RE: DESPERATE FOR A COACH
12/15/12 8:42 AM as a reply to UKADAM2883.
Hi Adam,
I have not done insanity, doing P90x 3 times now, but my coach is EXCELLENT and has done a few rounds. If you want I can forward your request to him.

Coach Alberto
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RE: DESPERATE FOR A COACH
12/15/12 8:44 AM as a reply to UKADAM2883.
Hello Adam!

I can be your coach, would you like to join my challenge group? Tell me a little more about yourself and what your goals are!

All the best,
Juliet
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RE: DESPERATE FOR A COACH
12/15/12 9:04 AM as a reply to UKADAM2883.
UKADAM2883:
REALLY DO WITH SOME HELP FROM A COACH!!! Im at the end of week 2 of the 2nd month of insanity
ive seen some results but think i could see more! if i understood my nutriton better.

Im 29yrs old
161 lbs
5'10ft
very active

Ive been online to find my bodyfat and apprantley im at 18%??

Im of a lean build anyway! just want to see this inch of belly fat covering my lower abs and hips GONE! definatley think its down to my diet! i only eat from the best TIER.

Looking for some direction and advice.

Thanks adam


Adam,

Coach Alberto provided me with this link. I have done Insanity and you are correct, the problem is your diet! That may seem like a mountain to climb over, but it is actually just a mole hill.... The power of positive thinking is amazing. That being said, I used your numbers to do up your calories. Although you are eating from the "BEST" tier, there is more to nutrition than just eating healthy.

I quickly did up your calories for you.

Here they are:

The calories you need ( at a weight of 161 lbs) just to keep your body going if you were just laying in bed doing absolutely nothing would be approximately 1761 calories +/-. These would be the calories to that your body would use to keep your vital organ running ie: heart, lungs, digestive system etc. etc. As you lose weight that number will change and you will have to tweak your calories to take it consideration future weight loss. So you can see your not even getting enough calories into your body so your body can function properly. This explains why you weren't losing any weight. I will explain more below.
Here is the breakdown of calories when you add in exercise at the various levels.

Sedentary - 2113 calories
Lightly Active - 2421 calories
Moderately Active - 2729 calories
Very Active - 3037 calories
Extra or Extremely Active - 3345 calories

Let me explain what each of the categories are.
1. If you are sedentary (little or no exercise)
2. If you are lightly active (light exercise/sports 1-3 days/week) :
3. If you are moderately active (moderate exercise/sports 3-5 days/week) :
4. If you are very active (hard exercise/sports 6-7 days a week) :
5. If you are extremely active (very hard exercise/sports & physical job or 2x training) :

Those numbers are what you need to MAINTAIN your current weight. Beachbody estimates that you can burn up to 1000 calories per workout using Insanity. However everyone is different so someone people burn more, some people burn less.

So you would have to take a calorie deficit to lose weight. How much of a deficit would you take? 1 lb is equal to 3500 calories. Therefore if you take a calorie deficit of 500 calories per day you will lose 1 lb a week. There is the mathematical equation for that. (500 calories X 7 days = 3500 calories ) ie: 1 lb per week. Taking a calorie deficit of 1000 calories per day will give you cause your body to lose approximately 2 lbs per week.

Once you have the calories in check, I suggest you sign up for an account with one of the calorie tracking programs. I use myfitnesspal. This is an online calorie counting program that allows you to log in what you eat and it automatically calculates your calories as well as the percentages of macronutrients. Macronutrients are proteins, carbs and fats.

Once you get the account set up, go to the "GOAL" tab, click on "CHANGE GOALS" choose "CUSTOMIZE" and then select "CONTINUE"… This is the screen where you will change your calories to reflect the amount of calories you decide to do and then enter your percentages of your macro-nutrients which are Proteins, Carbs and Fats. The percentages that you want to enter are 40% Protein, 40% Carbs and 20% Fats. The program should automatically calculate how many grams that is of each of those you will need.

After you do this, whatever goes into your mouth, goes into this program. It's that easy. .


Let me know if you need any further help.

Have a blessed day!

John

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RE: DESPERATE FOR A COACH
12/15/12 11:33 AM as a reply to UKADAM2883.
Thanks so much for your reply! i really appreciate you recommending coachjohn!

He really knows is stuff by the looks of it!

Thanks again take care adam
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RE: DESPERATE FOR A COACH
12/15/12 11:44 AM as a reply to CoachJohnX.
Thankyou Coachjohn! i really appreiate your time and knowledge!

Im clearly learning, all this and the information you have given me all makes so much sense!
Im working really hard with INSANITY and its great!but my nutrition knowledge is at an early stage. Explains why im constantly hungary!

I dont know how much of a deficit i would take! im definatley in a "very active" categorie
im going to need some time to soak up all this information!

Thankyou so much john,
adam :-}
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RE: DESPERATE FOR A COACH
12/15/12 12:38 PM as a reply to CoachJohnX.
Ok so ive come up with a few questions.
1. i do my scheduled INSANTY workout a day, walk twice day(1.5 hrs) and a moderately active job.. which category would you say i fall in?

2. if i have to up my calories? do i still stick to 5 meals aday if so how many calories per meal does this matter or should i just divide my total calories for the day in to the 5 meals?

I feel such an amature! ;>
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RE: DESPERATE FOR A COACH
12/15/12 2:56 PM as a reply to UKADAM2883.
UKADAM2883:
Ok so ive come up with a few questions.

1. i do my scheduled INSANTY workout a day, walk twice day(1.5 hrs) and a moderately active job.. which category would you say i fall in?



2. if i have to up my calories? do i still stick to 5 meals aday if so how many calories per meal does this matter or should i just divide my total calories for the day in to the 5 meals?

I feel such an amature! ;>


Adam,

Beachbody places those who are doing Insanity into the Moderately or Very Active Category. I had already done P90X prior to doing Insanity so I was in awesome shape. As a result I did not burn 1000 calories in every exercise contained in the Insanity Fitness Program. This is why I mentioned that everyone is different.

Many people start off with a 500 calorie deficit. So for someone in the Moderately Active category, at your height, weight and age, a 500 calorie deficit would be 2229. To make life simpler, just go with a 2250 calorie meal plan.

To really get an accurate picture of what category you place yourself in, try to gain access to a heart rate monitor. I have the Polar FT7 heart rate monitor. I have had it for 2 years and it works awesome! That will show you how many calories you burn. When you are walking you are burning calories. Depending on your weight will depend on how many calories you burn. A heavier person will burn more than a lighter person if they walk the same path, at the same pace.

I always feel it is better to go up in calories than go down in calories. Taking in too many calories will cause you to gain weight. Since the activity level is still a question mark "?" if I were you, I would start off in the moderately active level and see what that does. If you need to increase your calories than at least you know where your lowest calorie intake needs to be.

Also be mindful that if you find that you are feeling sluggish or are gaining weight you would have to increase your calories.

The answer to the second question is YES! Continue to stick with 5 meals a day. If you need to add a snack, then add a snack but try noot to go over your calories and try to eat things that will allow you to maintain your percentages. For example if you need to add a snack, and you are low on protein, eat a high protein snack. If your low on carbs eat something high in complex carbs. Stay away from simple carbs.

You can start off by dividing the calories you need, i.e. 2250 by 5.. add if you need too. However be mindful that if you may need to tweak the calories for a particular meal or snack here or there do it.

For example if you know you start to lose energy during the afternoon hours, make your lunch a little bigger to get you over that hump. If that is the case, tweak your other meals to make up for the increase in lunch. You may find you need to do this during the program - especially if a "life happens" moment comes up and you find yourself skipping a meal or eating only half your lunch...

I hope this helps.

John
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