Anybody new to P90X?

Hey everyone!

The one area where a lot of people struggle is the nutrition. First get your calorie goal correct. The basic formula is weight x10 x 1.2 (20% average metabolic rate) +600. That is your caloric goal to MAINTAIN weight. If you aren't active much, then it may be more accurate to use 15%. Also, P90X assumes you will burn 600 calories with each workout! That is why a Heart rate monitor that can track calories is very useful.

The first week is BRUTAL. You body simply isn't use to the routine so you will be very sore. BUT, your body will quickly adapt and the second week will be much better!

I HIGHLY recommend using some kind of recovery drink to keep the energy levels up for the week and to prevent muscle breakdown. You won't need one for yoga or rest days.

Some people do gain weight initially because extreme muscle inflammation can cause temporary weight gain. Also, the body won't be used to the high caloric demands of the nutrition plan, so you may want to downplay the calorie goal for the first few days. Soon your body will adapt and need those calories.

Drew77, you should definitely move onto Phase 3. Once you go below 10% those abs should start popping out! Also, you can't really 'bulk up' and lean up at the same time.

alisha,take your body weight and times it by 10. Then you must add your estimated average metabolic rate. 20% is considered average, but 15% may be better if you are sedentary (8 hour office job with little movement the rest of the day.) So either weight x 10 x 1.20 (20%) or 1.15 (15%). This is you calorie goal to maintain your current wait WITHOUT exercising. To lose weight a 500 caloric deficit is typical. So you have to burn 500 or reduce 500 calories in your day. However, it is MUCH better to burn calories so you can also raise your metabolism.

P90X assumes you will burn 600 calories with each workout, actual calories burned depends on muscle mass, metabolic rate, and intensity. I have some good muscle and I typically burn 900 calories with most workouts. Having a Heart Rate monitor that can track calories burned is very handy. Otherwise you have to guess and adjust your calorie goal often.

But let's assume you will burn 300 calories with the workout, then you must also subtract 200 from your daily goal. Or let's say you burn 600, then you can actually add 100 calories to eat for the day to make the 500. Eating too few calories can lead to low energy levels for the week.