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Nutrition Help! Reaching 2000 cals!
Nutrition Help! Reaching 2000 cals!
food p90x calories nutrition
2/4/13 1:54 AM
Hi There Everyone!

So Ive just started P90X and I am really struggling to achieve the 2000 calorie mark! I am averaging 1500 - 1800 cals (if im lucky). I'm pretty sure I should be eating around 2200cals but I'm looking to lose a good amount of weight.

Attached is my current eating plan. My breakfast, Lunches and afternoon protein shake are pretty much identical everyday. I'm trying to keep things as simple as possible. The tuna I swap out every other day for a cup of low fat cottage cheese. Dinner changes every night but always consist of a protein and veggies.

As you can see I am still lacking 400 cals and I am already over in my fat macros! Can anyone recommend some better snacks or some foods that will allow me to reach my target? Any tips would be great! I'm afraid if I keep eating like this that I will hit a wall and have no energy!

Just incase it helps my current stats are 24yr old Male, 5'7" 82kg (180lb). Looking to lose 10kgs (22lbs).
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RE: Nutrition Help! Reaching 2000 cals!
2/4/13 5:09 AM as a reply to Crypha.
Looks like you are doing great on the macros but you are 100% correct you need to get those calories up or your body will slow its metabolism and you will stop losing and we don't want that. Take a look at some calorie dense foods such as nuts and nut butters. Perhaps throw two eggs into your breakfast in the morning? Between two eggs and a small hand full of almonds you can get about 360 calories without making yourself feel stuffed or bloated. Also, you can check out Quinoa and chick peas, both of those are staples in my nutrition and have helped lose the 121 lbs I have lost since deciding to get fit.

Justin
TEAM ENGAGE
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RE: Nutrition Help! Reaching 2000 cals!
2/4/13 8:42 AM as a reply to Crypha.
you're doing better than me. I can barely down 1500 calories / day, and getting that much makes me feel bloated, and i don't eat anything that's super filling.
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RE: Nutrition Help! Reaching 2000 cals!
2/4/13 10:17 AM as a reply to Crypha.
I'm not sure how you arrived at thinking you need to get at 2300 or even 2,000 calories with your stats. My guess is that you want to be around 1600-1800. Give us your calculations here so we can correct or verify them.
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RE: Nutrition Help! Reaching 2000 cals!
2/4/13 3:14 PM as a reply to AdStaffAndrew.
I arrived at 2000cals by using the calorie calculator on the Team Beachbody website here. This actually puts me at 2128 calories. Yes, this is my first fitness program and I want to lose a lot of weight and I was only occasionally active prior.

I've also used the P90X formula found in the nutrion guide which is as follows:

Step 1. Calculate your resting metabolic rate (RMR): Your body weight x 10 = RMR

Step 2. Calculate daily activity burn: RMR x 20% = Daily Activity Burn

Step 3. Add calories required for exercise: +600 for P90X

Step 4. Add all of these numbers up to equal your daily energy amount needed


So for me (180lb) that would be -

180 x 10 = 1800 – RMR

1800 x .20 = 360 – Daily burn

+600 - Daily exercise

So to put it all together: 1800 + 360 + 600 = 2760 calories per day.

Creating a deficit of 500cals now brings me to 2260 calories.

Correct me if I'm wrong?
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RE: Nutrition Help! Reaching 2000 cals!
2/4/13 4:38 PM as a reply to Crypha.
Crypha,

I used the Harris Benedict formula and also calculated approximately 2200 calories (and this included a 700 calorie deficit). If you are finding it very difficult to do this level, try to get closer to 1900-2000 and see how you feel.

I used your information of 24 years old, 180 lbs. and 5'7" tall.

To increase your calories a bit you can increase your portions of some items slightly instead of having to think of a new food. My go to protein snack is fat free cottage cheese with some pineapple chunks. (you do acquire a taste for cottage cheese after a bit!), some raw almonds are another good snack.

Coach Donna
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