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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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Energy Level
Energy Level
p90x exercise workouts energy level
2/10/13 3:54 PM
My energy level has been deteriorating very quickly during and after workouts of P90X. I'm 45 male, have just completed day 65 and every exercise has become challenging after 15-20 minutes. I take the GNC Rip Pack, Testosterone supplement, and a Whey Protien recovery afterwards.
I workout late mornings about an hour after a Protien rich cereal.

Any help would be appreciated. Thanks, Mike
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RE: Energy Level
2/10/13 3:56 PM as a reply to Msum1.
Mike, how many calories are you eating daily? are you following the P90X nutrition guide? The ratios of protein/carbs/fat ?

Coach Alberto
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RE: Energy Level
2/11/13 10:30 AM as a reply to Msum1.
No, I'm not following the guide. I did just pull it out and will use it for some ideas after reading several posts on here. Not sure my calorie intake, I just try to eat at regular intervals with healthy type foods.

Protien rich cereal with banana and blueberries for breakfast.
Recovery protien immediately after workout.
Snack of apple and peanut butter or various fruits.
Then dinner of either, salmon, tilapia, chicken, with veggies and cottage cheese.
I very seldom eat anything after dinner.
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RE: Energy Level
2/11/13 12:36 PM as a reply to Msum1.
If not following the nutrition guide and tracking nutrition there is not way to tell how much of what you are eating and there is good chances that you are not eating enough which would lead to a energy drop while training and after as your glycogen supply are depleted.

[Edited by CSBB5] and start tracking your nutrition so you can have a better idea of what you are eating.

You also need to calculate your maintenance calories and adjust your calorie intake based on your goals, if it is to lose weight or gain muscle mass.

Nutrition is 80% of the results, if you don't eat right your training will suffer from it and you wont get the results you are looking for with the program.
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RE: Energy Level
2/11/13 10:54 AM as a reply to Msum1.
Ok. Looks like I need to but as much emphasis on my food consumption as I do the workout.
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RE: Energy Level
2/11/13 12:34 PM as a reply to Msum1.
One of the biggest mistakes I made during my initial experience with P90X was not following a nutrition plan. I did not get the results I was expecting. When I decided to buy another program (X2), I was just looking for something that would correct the mistake. I discovered that I was not as strong, as healthy, as *fit* as I thought I was.

BodyBeast came along, and I decided to get serious - I really wanted this to work. Stick to the schedule, follow the plan, eat properly.

And that's when I found out that my error with P90X was that I didn't give my body the nutrition it needed to function effectively - to power through the daily workout, to repair its damage, and to get myself more fit, stronger.

Your diet doesn't sound bad - you seem to be making smart food choices. But you haven't determined your daily dietary needs - the number of calories your body wants to consume to give you the energy you need to get through the workout.

A lot of folks here on the boards talk about an app called "MyFitnessPal". I don't know about apps, but I've found that one uses a well-regarded set of formulas to compute your daily calorie base. Sorry for the metric basis, but that's my amateur scientist coming out!

BMR for men = (weight in kilograms X 10) + (height in centimeters X 6.25) - (age in years X 5) + 5.

BMR for women = (weight in kilograms X 10) + (height in centimeters X 6.25) - (age in years X 5) - 161.

For conversion, multiply pounds by 0.45 to convert to kilos; multiply inches by 2.54 to get centimeters.

Once you get your BMR, it must be modified by an activity level multiplier, as below:

If you are sedentary (little or no exercise): BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725
If you are extra active (very hard exercise/sports/physical job): BMR x 1.9

This gives you the number of calories per day your body needs to function effectively.

If you wish to lose weight, you could go below this amount by 500 to 600 a day, which should yield about a pound per week of lost weight. However, going much further below that 500 to 600 cal reduction could trigger your body to go into "survival mode" - not getting enough fuel, so it starts slowing down your metabolism to prevent starvation.

Too much math and science? Too complicated? Too much trouble? Not a problem - the Team Beachbody folks wrote these programs and their dietary components with this information available, and if you follow their recommendations, you should get enough calories to do the job.

Bring it!
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RE: Energy Level
2/11/13 11:22 AM as a reply to Msum1.
Thanks for the info. I've installed My Fitness Pal App and calculated that I need at least 3000 cal per day. I'm excited and ready to continue on.
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