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Losing Fat
Showing 18 results.
Losing Fat
help losing fat
1/8/13 9:51 AM
Hello,

This is my second round of P90X and I'm doing the doubles workout and I'm currently on Phase 2. I chose to do doubles my second time around because I had hoped to burn off this fat I have with the extra cardio workouts. Even on my first round I didn't burn away a lot of fat, I was disappointed. I've gained a lot of muscle, but getting rid of the fat is what I am most concerned about. If anyone could give me some help, even send me information on how to eat to lose the fat, that would be great. I am really trying to get rid of it. I am almost done Phase 2 as this is the last workout week before the recovery week

Thank you,
Michael
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RE: Losing Fat
1/8/13 10:12 AM as a reply to maviles11.
Michael,
50% of the results are made in the kitchen. You will need to get an accurate analysis of how much calories you need to eat to lose fat and then stick to a 100% clean diet.

Coach Alberto
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RE: Losing Fat
1/8/13 10:12 AM as a reply to maviles11.
How much fat are we talking about? I'm guessing if you're able to do P90X doubles you're pretty fit. So we're talking about the last few lbs, aren't we?

I suggest zig-zagging your calories up and down a bit until you seen the change you want. Or maybe a switch of program to a more cardio-intensive workout like Insanity? The last few lbs are always the hardest.
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RE: Losing Fat
1/8/13 10:12 AM as a reply to maviles11.
Hello Michael, How much fat do you have to lose?

Personnaly i don't like the double version of P90X. 1 workout each day is enough and doing 2 workouts on the same day would lead to having 1 of the 2 workouts to suffer from the other as you wont be able to push yourself as much as you would have done normally.

Nutrition is key to getting good results. You need to have the right amount of calories, the right macros and keep track of those so you get them right every day.

First thing would be to create yourself a myfitnesspal.com account (free) and start logging your nutrition.

Secondly i would adjust your macro to 30% Carbs / 50% Protein / 20% Fat.

And finally we would need to calculate your maintenance calories intake per day in order to find your targeted calorie for weight loss. What is your age, weight and height and/or do your know what is your body fat % ??

I will help you through this if you want.
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RE: Losing Fat
help fat loss
1/9/13 5:24 AM as a reply to maviles11.
Hi I’m using insanity; I’m only in my first week....

I have a few question regarding my diet and if I’m on the right path.

Currently in 6ft2in 200 lbs with roughly 25% body fat... not good I know, however my aim is to get back to 10% body fat, and I’m trying to find out if my current diet is pointing me in the right direction.


I am eating this daily to get my self in the swing of things.

: Breakfast: CNP pro-peptide
: Lunch: prawns on rocket with 1000 island dressing
: Snack: fruit and a protein shake
: Dinner: salmon with chillies on brown rice... 50-75 grams of rice.
: Late snack: protein shake and fruit/or protein bar

Is this going to increase weight loss? I also drink 4 lts of water a day.

Cheers
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RE: Losing Fat
1/9/13 6:48 AM as a reply to TinTinTaylor.
TintinTaylor : Try to get 1900 calories with macro of 50% Protein / 30% Carbs / 20% Fat.

Check to create yourself a myfitnesspal.com account it will help you track your nutrition. They even have an app for smartphone and it is free.
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RE: Losing Fat
1/9/13 9:28 AM as a reply to TinTinTaylor.
The question, really, is how many calories does that add up to. At your height/weight you really don't need to lose a lot of weight as much as you need to start converting fat into muscle. A 500 calorie deficit to begin with will kick off your weight loss.

BTW, what is "Prawns on a Rocket"? Sounds good.

TinTinTaylor:
Hi I’m using insanity; I’m only in my first week....

I have a few question regarding my diet and if I’m on the right path.

Currently in 6ft2in 200 lbs with roughly 25% body fat... not good I know, however my aim is to get back to 10% body fat, and I’m trying to find out if my current diet is pointing me in the right direction.


I am eating this daily to get my self in the swing of things.

: Breakfast: CNP pro-peptide
: Lunch: prawns on rocket with 1000 island dressing
: Snack: fruit and a protein shake
: Dinner: salmon with chillies on brown rice... 50-75 grams of rice.
: Late snack: protein shake and fruit/or protein bar

Is this going to increase weight loss? I also drink 4 lts of water a day.

Cheers
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RE: Losing Fat
1/9/13 4:44 PM as a reply to DominicDuclos.
Dominic,

My height is 5'4" and I weigh 140, used to weigh 180 and lost a bunch of weight before P90X and then started P90X to lose the rest of the weight, gain muscle, and lose the fat. I'm not sure of my body fat %, but it's just pesky fat around my core and chest and sides. For my workout today, I just did the regular workout and not the extra cardio x. I estimate my calorie intake today to be around 1400-1500, and my suggested intake according to the nutrition guide for P90X is ~1800. I'm really trying to lose most of this by july-ish, just to ya know, set a goal for myself, seems right to me. Any help, would be incredibly appreciated!
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RE: Losing Fat
1/9/13 7:45 PM as a reply to maviles11.
Just keep in mind resistance training (weight lifting) burns a lot more fat than cardio. 1 hour a day is really all you need. If I were you I'd stick to classic schedule for better results, but instead focus more energy on tracking your calories and macronutrients very accurately. Like others have said results are made in the kitchen. Nutrition is about 80% of your results.


Download myfitnesspal to your smartphone and get a digital food scale for your kitchen ASAP. Watch the results come rushing in. Just make sure you bring it on your 1 daily P90X workout, lifting hard and in good form. If you want more cardio you can try the P90X / Insanity hybrid that's a great option and about as hard as I'd work myself. 2 workouts in a day is just too much IMO.

Also consider intermittent fasting, helps many many people blast through plateaus. Leangains.com
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RE: Losing Fat
1/10/13 1:28 AM as a reply to DominicDuclos.
@DominicDuclos I’m very close to those percentages right now however, I’m eating 1300 to 1400 cal instead.....

thanks ill look into it.


DominicDuclos:
TintinTaylor : Try to get 1900 calories with macro of 50% Protein / 30% Carbs / 20% Fat.

Check to create yourself a myfitnesspal.com account it will help you track your nutrition. They even have an app for smartphone and it is free.
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RE: Losing Fat
1/10/13 1:32 AM as a reply to AdStaffAndrew.
My calories are 1300 to 1400 with NO cheat days.....

Am I doing the right program "insanity" to convert fat into muscle?

Also rocket in the states is called eruca its wild leaf.... I’m from the UK and its on tap over here..

Thanks.



AdStaffAndrew:
The question, really, is how many calories does that add up to. At your height/weight you really don't need to lose a lot of weight as much as you need to start converting fat into muscle. A 500 calorie deficit to begin with will kick off your weight loss.

BTW, what is "Prawns on a Rocket"? Sounds good.

TinTinTaylor:
Hi I’m using insanity; I’m only in my first week....

I have a few question regarding my diet and if I’m on the right path.

Currently in 6ft2in 200 lbs with roughly 25% body fat... not good I know, however my aim is to get back to 10% body fat, and I’m trying to find out if my current diet is pointing me in the right direction.


I am eating this daily to get my self in the swing of things.

: Breakfast: CNP pro-peptide
: Lunch: prawns on rocket with 1000 island dressing
: Snack: fruit and a protein shake
: Dinner: salmon with chillies on brown rice... 50-75 grams of rice.
: Late snack: protein shake and fruit/or protein bar

Is this going to increase weight loss? I also drink 4 lts of water a day.

Cheers
Report Post Report Post
?
RE: Losing Fat
1/10/13 3:53 PM as a reply to maviles11.
1300 calories is beyond too low, and the diet you listed is far from healthy, balanced, or likely to deliver on long term results. Stick to real, whole foods. Lean proteins, vegetables, some fruit, and healthy fats.

What you listed is a bunch of processed junk, protein shakes, and some thing for lunch that is hard to decipher. Where are you vegetables? Why so many shakes? Where is the lean protein? Only fat in the thousand islands dressing (not a healthy option).
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RE: Losing Fat
1/11/13 2:28 AM as a reply to PushRPM.
Prawns "shrimp" and salmon are lean proteins or is this incorrect?

I also eat fruit with each shake, "apples or pairs" that’s 3 times a day, is this not enough?

Each of my meals are bedded on either salad or brown rice…. Which should I be changing to adopt more veg?

The dressing is low fat however I can live without it......

Also healthy fats?..... I’m sure "please correct me if I’m wrong" contain omega 3,EPA,DHA and are one of the best fishes for polyunsaturated fat?
I have recently learned that there is a bit of controversy behind shrimp so I have decided to change it to mackerel..... Which is easily if not more nutritious then salmon.

My reason for protein shake’s are simple, I work desk job with limited availability to continually cook “lean meats and Vegetables” on that note I chosen to spend my money wisely and purchase CNP Pro-peptide, this is arguably one the best shakes on the market, with tremendous volume of different proteins, amnions, Vits and minerals….

Although I do appreciate your response, I struggle to see what advice you are giving me? You have plainly criticised the diet “ and that’s your prerogative which certainly you are entitled too” but can you advise me on how to improve this diet, or improve the lifestyle?

In short you can tell me all day what I’m doing wrong, but I need to know how to do it right…… do you have any suggestion on meals and variability to improve this diet?

Thanks for your input.






PushRPM:
1300 calories is beyond too low, and the diet you listed is far from healthy, balanced, or likely to deliver on long term results. Stick to real, whole foods. Lean proteins, vegetables, some fruit, and healthy fats.

What you listed is a bunch of processed junk, protein shakes, and some thing for lunch that is hard to decipher. Where are you vegetables? Why so many shakes? Where is the lean protein? Only fat in the thousand islands dressing (not a healthy option).
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RE: Losing Fat
1/11/13 2:58 AM as a reply to TinTinTaylor.
Getting about 1200-1400 calories a day is really to low for being 140 pounds and 5'4, im about the same height but weigh only 107 and my daily is between 1500-1700. The reason why its bad is because when you eat that much calories a day plus working out you're basically burning at least 400-900 calories during a work out session and leaving your body with not enough calories and vitamins and nutrients the rest of the day making it more unstable. This makes the body thinks its starving, so it slows down your metabolism and makes your liver produce glycogen which can turn into fat. I see no harm done in working out twice a day if you are doing cardio early in the morning allowing your body to rest and another during the evening while also getting adequate amounts of calories and nutrients, roughly between 1700-2000 a day to supplement double routine.
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RE: Losing Fat
1/11/13 3:08 AM as a reply to TinTinTaylor.
TinTinTaylor:
Prawns "shrimp" and salmon are lean proteins or is this incorrect?

I also eat fruit with each shake, "apples or pairs" that’s 3 times a day, is this not enough?

Each of my meals are bedded on either salad or brown rice…. Which should I be changing to adopt more veg?

The dressing is low fat however I can live without it......

Also healthy fats?..... I’m sure "please correct me if I’m wrong" contain omega 3,EPA,DHA and are one of the best fishes for polyunsaturated fat?
I have recently learned that there is a bit of controversy behind shrimp so I have decided to change it to mackerel..... Which is easily if not more nutritious then salmon.

My reason for protein shake’s are simple, I work desk job with limited availability to continually cook “lean meats and Vegetables” on that note I chosen to spend my money wisely and purchase CNP Pro-peptide, this is arguably one the best shakes on the market, with tremendous volume of different proteins, amnions, Vits and minerals….

Although I do appreciate your response, I struggle to see what advice you are giving me? You have plainly criticised the diet “ and that’s your prerogative which certainly you are entitled too” but can you advise me on how to improve this diet, or improve the lifestyle?

In short you can tell me all day what I’m doing wrong, but I need to know how to do it right…… do you have any suggestion on meals and variability to improve this diet?

Thanks for your input.






PushRPM:
1300 calories is beyond too low, and the diet you listed is far from healthy, balanced, or likely to deliver on long term results. Stick to real, whole foods. Lean proteins, vegetables, some fruit, and healthy fats.

What you listed is a bunch of processed junk, protein shakes, and some thing for lunch that is hard to decipher. Where are you vegetables? Why so many shakes? Where is the lean protein? Only fat in the thousand islands dressing (not a healthy option).


I see nothing wrong with what you are eating but you just need to up the intake of your calories a bit if 1800 calories is to high otp for 1700 or 1600 but just don't go to low. Foods you can add to your diet would be quinoa, whole wheat/grain, kale and so on.

Those protein shakes that you drink though they may be ok to drink, those maltodextrin, and dextrin are still sugar and getting enough of it can convert it to fat. Also I know you said it has lots of vitamins and mineral but by any chance (not going to say organic because its misleading) are they man-made or nature made. Your body can really absorb about 20-27% vit/min if its man-made and up to 97% if its from nature. Also man-made vit/min can be poisonous to the body if consume in high quantities.
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RE: Losing Fat
1/11/13 4:41 AM as a reply to sopheapngam.
Thank you, sopheapngam

I have attached a nutritional guide from the product…..

Ill try and add these in to my diet, in terms of the sugar though…. As of next week im going to involve a 7 AM brisk jog into my training schedule along side insanity…. Will this help with burning sugars quicker?

Thanks





sopheapngam:
TinTinTaylor:
Prawns "shrimp" and salmon are lean proteins or is this incorrect?

I also eat fruit with each shake, "apples or pairs" that’s 3 times a day, is this not enough?

Each of my meals are bedded on either salad or brown rice…. Which should I be changing to adopt more veg?

The dressing is low fat however I can live without it......

Also healthy fats?..... I’m sure "please correct me if I’m wrong" contain omega 3,EPA,DHA and are one of the best fishes for polyunsaturated fat?
I have recently learned that there is a bit of controversy behind shrimp so I have decided to change it to mackerel..... Which is easily if not more nutritious then salmon.

My reason for protein shake’s are simple, I work desk job with limited availability to continually cook “lean meats and Vegetables” on that note I chosen to spend my money wisely and purchase CNP Pro-peptide, this is arguably one the best shakes on the market, with tremendous volume of different proteins, amnions, Vits and minerals….

Although I do appreciate your response, I struggle to see what advice you are giving me? You have plainly criticised the diet “ and that’s your prerogative which certainly you are entitled too” but can you advise me on how to improve this diet, or improve the lifestyle?

In short you can tell me all day what I’m doing wrong, but I need to know how to do it right…… do you have any suggestion on meals and variability to improve this diet?

Thanks for your input.






PushRPM:
1300 calories is beyond too low, and the diet you listed is far from healthy, balanced, or likely to deliver on long term results. Stick to real, whole foods. Lean proteins, vegetables, some fruit, and healthy fats.

What you listed is a bunch of processed junk, protein shakes, and some thing for lunch that is hard to decipher. Where are you vegetables? Why so many shakes? Where is the lean protein? Only fat in the thousand islands dressing (not a healthy option).


I see nothing wrong with what you are eating but you just need to up the intake of your calories a bit if 1800 calories is to high otp for 1700 or 1600 but just don't go to low. Foods you can add to your diet would be quinoa, whole wheat/grain, kale and so on.

Those protein shakes that you drink though they may be ok to drink, those maltodextrin, and dextrin are still sugar and getting enough of it can convert it to fat. Also I know you said it has lots of vitamins and mineral but by any chance (not going to say organic because its misleading) are they man-made or nature made. Your body can really absorb about 20-27% vit/min if its man-made and up to 97% if its from nature. Also man-made vit/min can be poisonous to the body if consume in high quantities.
Attachment

Attachments: pro-peptide-nutrition-facts.gif (18.1k)
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RE: Losing Fat
1/11/13 6:52 AM as a reply to maviles11.
Hello Maviles,
Your calorie intake is too low. Aim for 1900 calories. When you go too low your body goes into starvation mode and store any food you give him into fat to prevent being low on energy. At 1900 calories you will lose fat those remaining pounds.
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RE: Losing Fat
1/11/13 11:14 PM as a reply to TinTinTaylor.
TinTinTaylor:
Thank you, sopheapngam

I have attached a nutritional guide from the product…..

Ill try and add these in to my diet, in terms of the sugar though…. As of next week im going to involve a 7 AM brisk jog into my training schedule along side insanity…. Will this help with burning sugars quicker?

Thanks


Your welcome, Taylor. Adding a brisk jog into your workout routine would definitely help as long as you're not over working your body to exhaustion and fatigue, make sure your get a good enough rest before starting insanity the same day. Also don't forget to replenish the calories you burn from jogging, so eat a good breakfast 30 to 60 min afterwards, to keep your body stable throughout the day and to keep your metabolism up.

Sopheap N.
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