P90X nutrional question

P90XCertifiedCoach

I am on day 80 of P90X , When I started P90X I was 236 pounds, I am now hovering right around 222 and have been in a plateau. So I decided to reformulate my nutrional intake and unfortunatly I loaned my book to a friend. I know P90X adds 600 calories for the workouts, but I cant remember if I should eat those calories. I know I should but I cant remember if P90X formulates that in already. When I first formulated my intake I was allowed 2400 and with only 13 pounds lost it is saying I should only have 1800. So I have reset my goals for 1800. I guess my brain is fried thinking I am almost done with P90X, But I still got weight to lose. Any and all help is appreciated. Tanker if your out there I know you know.

kevinlynch3

9 weeks into the program but I didn't follow the nutrition plan. I am following the macro nutrient levels as much as I can though. Congrats on the weight loss.

Yes, according to Page 5 of the guide..

Your rmr (resting metabolic rate) + your daily activity burn (equates to 20% of your RMR) + 600 = Energy amount

Since you don't have the guide..

1: Calculate rmr by multiplying your body weight in pounds by 10: For me 188 * 10 = 1880
2: Calculate daily activity burn: rmr * 20% = (1880 * 20%) = 376
3: Add calories required for exercise needs: rmr + daily activity burn + 600 = energy amount (1880 + 376 + 600) = 2856

1800 - 2399 = 1800 calories/day Level 1
2400 - 2999 = 2400 calories/day Level 11
3000+ = 3000 calories/day Level 111

Hope this helps

Kevin

Tankplanker

1800 net or 1800 gross? You should be aiming for between 1600 and 2000 net calories and eating back the exercise calories on top. Eat too few and you will stall your weight loss or burn off muscle, eat too many and you won't lose either. Its a fine balancing act. You can get away with a really small amount of net calories to begin with and get great weight loss but once your body catches on it starts slowing down your metabolism and the weight loss slows or stops. Eat too little for too long and you'll need an extended period to get your metabolism going again.

I've hit a plateau a few times now, each time I change up my cardio and adjust my diet and it gets going again. I also seem to only be able to change my body shape or lose weight, never both at once.

Lyadeia

Honestly?

Don't worry about the book. The book should be used a starting guideline, but needs to be tweaked individually from time to time since we are all different.

That being said, I started out on 1800 calories when I first did P90X. And in 90 days of being strict as all get out...I lost *maybe* 5 pounds. So, I ignored the calorie totals after that, but kept the guidelines for macros the same. I ate 1500 calories and BAM! I got down to 128 pounds (I am a 5'5" female) in the next 90 days and you could see muscles poppin' all over. The 1800 mark was too high for me.

So I would just experiment for yourself. Do 1 week eating 100 less than before and see where that gets you. Gauge success, then readjust if needed until you find your sweet spot. I seriously think the book is great for beginners, but as you learn about your own body and nutrition, you should be able to tweak things for yourself without relying on a book that was written for the general population as opposed to your own self.

P90XCertifiedCoach

Thanks all, Tanker I knew you would know. You are the go to guy on P90X. Hope all is well

kevinlynch3

Honestly?

Don't worry about the book. The book should be used a starting guideline, but needs to be tweaked individually from time to time since we are all different.

That being said, I started out on 1800 calories when I first did P90X. And in 90 days of being strict as all get out...I lost *maybe* 5 pounds. So, I ignored the calorie totals after that, but kept the guidelines for macros the same. I ate 1500 calories and BAM! I got down to 128 pounds (I am a 5'5" female) in the next 90 days and you could see muscles poppin' all over. The 1800 mark was too high for me.

So I would just experiment for yourself. Do 1 week eating 100 less than before and see where that gets you. Gauge success, then readjust if needed until you find your sweet spot. I seriously think the book is great for beginners, but as you learn about your own body and nutrition, you should be able to tweak things for yourself without relying on a book that was written for the general population as opposed to your own self.

Agree with this ^^^^^^^ too ...To add to what I originally said...I keep my max at 1450 after some experimenting and after exercise and eating calories back. I'm down 11 in 9 weeks which is a healthy loss. However, you did ask what the nutritional guide said so I didn't want to add any confusion to the mix.