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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Need some personal help
Need some personal help
1/23/13 10:27 PM
Hey all, i have been on the program for a month and a half now and have gained 13 lbs and saw no diff in pics. Is there anyone who would offer me one on one diet help? I know thats my issue and cant figure out the cals and macros needed emoticon
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RE: Need some personal help
1/23/13 10:37 PM as a reply to NewLife1985.
NewLife1985:
Hey all, i have been on the program for a month and a half now and have gained 13 lbs and saw no diff in pics. Is there anyone who would offer me one on one diet help? I know thats my issue and cant figure out the cals and macros needed emoticon


Hey there. I dont mind helping you out.. First I need to know what program your doing. I have done most of them and own almost all of them.

Give me a shout with that info. Then we will work out your calories and meal plan. No worries we will get you on the right track...

John
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RE: Need some personal help
1/23/13 10:41 PM as a reply to NewLife1985.
P90x with resistance bands and dumbells. And thanks for your help in advance!
Fyi, i dont have the ability in my house for pullbar so im having to sub pullups with curls pushups etc...
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RE: Need some personal help
1/24/13 12:33 AM as a reply to NewLife1985.
NewLife1985:
P90x with resistance bands and dumbells. And thanks for your help in advance!
Fyi, i dont have the ability in my house for pullbar so im having to sub pullups with curls pushups etc...


Accept my buddy invite and I can get some personal information from you.

I got some great ideas for you. I have done P90X multiple times, I know the program well.

John
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RE: Need some personal help
1/24/13 6:44 AM as a reply to NewLife1985.
If you have been doing the program for a month and a half with a goal of weight loss and have not seen results (have gained) it is likely your diet is at issue. Are you following the nutrition plan? What is your height and weight, and what is your caloric intake on a daily basis?

Please list a sample of your daily diet.
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RE: Need some personal help
1/24/13 6:58 AM as a reply to NewLife1985.
Hey! I'm sorry to hear about the weight gain; however, your workouts haven't been in vain. You've been adding lean muscle everytime you workout with P90X. It's just we have to shed the weight on top of it which can be tough. Do you know how many calories you should be eating? Also, do you know how many you are actually eating? I like to track mine in myfitnesspal because it's free, easy to use, and it's an application on my phone so it goes everywhere with me.

You can figure your calories by:
Step 1:

Calculate your Resting Metabolic Rate (RMR) –this is the number of calories you need to eat to survive

Your current weight x 10 = RMR

Step 2:

Calculate your Daily Activity Burn (DAemoticon — this is based on your activity levels outside of your workout

Sedentary RMR X 10%= DAB

Moderately Active RMR X 20% = DAB

Very Active RMR X 30% = DAB

Step 3:

Add your calories burned from your daily workout (DW). (Click here if you aren’t sure & use a beachbody program)

Step 4:

Subtract or add your Calorie Deficit (CD) or Surplus. (A deficit of 500 calories a day averages to a loss of about 1 lb per week)

Step 5:

Put numbers on 1-4 all together!

RMR + DAB + DW – CD = Your Calorie Target

***Remember to never drop below 1200 calories unless it is recommended by a doctor. Your body will go into starvation mode and store fat and eat its muscle…not good!!***

If you have any questions about the formula or need meal ideas--just hollar! I'm happy to help and reached my goal weight about 2 years ago and kept it off.
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RE: Need some personal help
1/24/13 7:50 AM as a reply to NewLife1985.
Sorry I forgot to include that info lol
Height 6 foot and weight now 247

Meal 1 sausage biscuit and milk
Meal 2 granola bar
Meal 3 grilled chicken on wheDue to work schedule I have to workout around 8 or 9 pm at night

I believe I'm getting around 2100 without counting workout at
Meal 4 protein bar
Meal 5 grilled chicken salad

Before workout I take creatine drink and after I drink whey protein.
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RE: Need some personal help
1/24/13 7:56 AM as a reply to NewLife1985.
Don't know why my last post acted that way when I edited it but I hope y'all can make sense... It put my edit in the middle of original post
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RE: Need some personal help
1/24/13 12:21 PM as a reply to NewLife1985.
Get with Coach John. He will definitly point you in the right direction.
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RE: Need some personal help
2/5/13 7:02 AM as a reply to NewLife1985.
Have you bee able to get in touch with Coach John?
He and Team Elite Home Fitness have a large volume of information that may help you.

Just checking in to see if you have your question answered.

George
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