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Power 90, MyFitnessPal, and Building Muscle
Hello again,

As recommended in a different thread, I have begun looking at myfitnesspal.com for tracking my nutrition/calories/etc on a daily basis. I know P90 itself is probably not meant for building muscle, but I am mainly using it as a lead-in to P90X. I have not been in shape the last 5 years, and do not think I could jump right into P90X so I am using P90 to get in better condition before the more intense workout routine.

The problem I am finding is that, although I am not in shape, I am not really an unhealthy weight. I am 5'11, 160 lbs, and 13.8% body fat. Sure, probably not the absolute ideal, but if you look at me I am generally a skinny person (with a gut that is hidden by my shirt mainly). When I create an account on myfitnesspal, it asks for my current weight and my target weight. The thing is, I don't really want to lose much weight. Any smaller and I will look like skin and bones. Ideally what I want to do in the end is maybe gain 5-10 pounds, and turn more of my fat into muscle.

The thing is, when I put in my current weight of 160 and target of 165, it gives me the seemingly really low calorie goal of 1680. I know that when you are trying to build muscle, you need to take in more calories.

So, my question to you guys, is how do you handle sites such as these that seem to cater to losing weight rather than gaining? If you are trying to gain muscle, how do you set up your profile on a site like myfitnesspal, and are there any other modifications you make to their suggestions? Finally, how do you input the Strength Training and Cardiovascular exercise on that site when you are doing P90? I'd assume Sculpt fits in under Strength Training, but do you list each individual thing you do on the DVD, or lump it all together somehow? Any tips would be great.

Thanks!

Bryan
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RE: Power 90, MyFitnessPal, and Building Muscle
6/24/09 7:15 AM as a reply to bbeaudreault.
Hello Brian. I did the same thing and did Power 90 for 30 days to get me ready for P90X. It worked. I just completed day 73 of P90X.
To answer your question I will start with a forumula.

Your BMR is (this is how many calories you burn in 24 hrs just to live. = 863
863X20=173(rounded)This number is calories burned just moving around and such every day.
Add those together and you burn 1063 Calories per day with out any exercise. Now in order to lose weight you need a calorie deficit. In order to gain weight you need a calorie surplus. So, 1680 calories is a 600 calorie a day surplus or 600 X 7 days = 4200 calories per week. 3500 calories = 1 lbs of fat. Now, taking into consideration you want to build muscle and your daily Power 90 will burn calories 1600 may be a little low but not that much. You made that comment that you want to convert that fat to muscle, that is impossible becuase they are 2 different tissues. You will need to lose fat to get rid of that gut and build muscle to get the weight up. I am 5'11 1/2 and Weigh around 191 and 12.75% body fat and people tell me I'm to thin. Of course I'm down from 245 lbs so they are seeing before and after. But 160 for our height is too thin. I would eat the calories but try to increase protein and eat lower carbs. More fruits, veggies and chicken, fish and lean pork. You should eat between 160 - 320 grams of protein per day.
It's hard, I have a hard time getting to 300 myself. I hope all this makes sense.
As far as adding to the exercise, you will have to add these workouts yourself. I do them all as cardio becuase you are burning calories even when doing Sculpt. But that was my preference. You may want to do it as strength cuz you're trying to gain muscle. Also, eat your exercise calories. If you burn 400 during a work out add it and you'll be over 2000 calories a day.

Good Luck. I hope you can follow my ramblings.
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RE: Power 90, MyFitnessPal, and Building Muscle
6/24/09 8:04 AM as a reply to coachladdyboy.
Great advice...I've always been a hard gainer and still am! I've been using BB workouts since Aug of 07 (with a medical hiatus of about 9 months unfortunately, but that's life). I would not say 165 is too thin for 5'11" it really depends on the frame, I'm about the same height maybe a smidge under. I would like more lean mass too, but it takes time. I eat about 2500 cal/day and really need more than that, but I may little tweaks to see how my body reacts, because even us thinner folks will gain fat, end up with the "skinny fat" problem, BMI is good, but you have little lean mass and too much BF, just as bad as overweight folks.

If I were you I would shoot for the 2000-2200 cals/day and see how that goes, give it two weeks and adjust up or down as required.

Good luck, on my 3d round of P90X with some One on One mixed in (and the Insanity Preview too)

Sully
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RE: Power 90, MyFitnessPal, and Building Muscle
6/24/09 8:53 AM as a reply to SullynNH.
Thanks for the responses, guys. That makes so much sense now that I think about it and play with MyFitnessPal more. I added some exercise to the log and sure enough the amount of calories went up. 2000-2200 is what I have seen other places too, so now everything is in line!

One other question I had is that on MyFitnessPal it says to take like 64g of protein. That seems really, especially considering the recommendations made in the posts above.
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RE: Power 90, MyFitnessPal, and Building Muscle
6/24/09 10:25 AM as a reply to bbeaudreault.
Go to Goals, Change goals, Custom and you can change it to what you would like. What I've read is for building muscle 1-2 grams per lbs. So you would want 160 +. I have to eat several protein bars per day to get close to 200. I am trying to figure out different ways to reach that number.
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RE: Power 90, MyFitnessPal, and Building Muscle
6/25/09 4:33 AM as a reply to coachladdyboy.
Some of the ratios from P90X are as follows

for leaning out (only for first 4 wks): 50% protein, 30 % carb, 20% fat

A good long term ratio that would work well for P90: 40/40/20 (fats by the guide are always 20%)

I would go with the long term one for P90, Some simple math you can do is take your body weight less your bodyfat = lean mass ; 1 g protein per pound of lean mass is good

eg 160 lb man * (13% BF) = 160 - 21 lbs (bodyfat) = 139 lbs lean mass so 139g per day of protein would work...

you can also figure out what your goal weight is and BF% to figure out how much protein you need at that weight.

Try the above ratio in your goals on myfitnesspal for two weeks and see how your body reacts
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