Struggling with Fat Shredder Phase of P90X. Help :(

kywildcat82
kywildcat82 Posts: 8
edited November 2023 in Getting Started
Hi. Today I started on P90X. I was very confused about the nutrition part of the program. I understand the concept I just don't know how to apply it. (I am 5'6/Female/31 yr old/326 lb) I have myself set at taking in 2800 calories a day. I did not understand how to apply the percentages to my daily intake of calories. (50% protein/30% Carb/20% Fats). I found that I can key in these calculations to myfitnesspal.com and it will do the guesswork for me.

Anyhow, here is my problem. Last night I began meal planning for my whole day today. I was using a protein shake/chicken tenderloins/veggies/low sodium white ground turkey/almonds and several other foods.

Due to my size and my specific calorie intake, I am having a really hard time getting my #'s on target. I still had 1300+ calories/237 grams of protein/100+ carbs to use in my meal panning for the day but I was already over my Sugar's,Sodium's and Fat's.

The complexity of this is really getting to me and is a little discouraging. I have been told that if I fail at nutrition (No matter how much I bring it in the workout) I will fail the program.

I want to change my life. I am ready and motivated. If anyone can help me, please give me some advice.

Thanks!

Lisa

Replies

  • iheartbiology
    iheartbiology Posts: 104 Member
    Hi Lisa,
    Congrats with choosing to make a change!
    First off, remember that targets are just that: targets. There's no way you'll meet them spot on regularly (& I'm always over on fat). Second, trying to meet that protein goal, I find that simple works best. Nonfat cottage cheese, greek yogurt or lean meats tend to be mostly protein with little fat or carb contribution to mess with you numbers.
    Good luck!
  • Rayman79
    Rayman79 Posts: 2,009 Member
    +/- 10% will be acceptable. Your calorie target does seem quite high, but I can't recall the way the P90X program calculates it so I'll assume you have that part right.

    As for the things you are over (sugar, sodium & fat) don't worry too much about any of them!
    Sugar forms part of your carb allowance and as long as your carb numbers are on point overall, your sugar amount wont have a negitive impact (MFP's numbers are ridiculously low anyway).
    Sodium is no problem unless its REALLY high and/or you have a medical condition that would make this an issue.
    Fat is a good thing, if you are a little over then no problems.

    Remember that overall caloric intake vs expenditure is the key factor in weight loss, so try not to sweat the small details too much!
  • tmuellenberg
    tmuellenberg Posts: 265 Member
    With that high of a caloric intake and at 50% protein, your sodium intake is pretty much guaranteed to be high. You might want to consider backing off the calories a little bit. I've used the Fat Shredder plan successfully in the past, so feel free to add me if you'd like to go over it more.
  • rolemodel69
    rolemodel69 Posts: 365
    I would lower your daly calorie intake to 2400 calories as your maintenance level is 3400. Getting your protein intake with a 50% macros is not easy, try to include high protein food in your snacks and meals : Chicken, fish (Tilapia, salmon), tofu, lentils, turkey, beef or chicken jurkey, cottage cheese, pork tenderloin, beans, eggs and eggs white, greek yogourt,etc...you can also use supplements to help you get your protein intake like whey protein, protein bars, etc...

    Just remember that the Fat Shredder phase should not be used for more than 6 weeks, after that you should switch to the Energy Booster macros.

    Sodium intake should not be not an issue especially if you are drinking enough water as you are losing a lot of sodium through sweating during exercice.

    I would advise to get your carbs mostly from complex source and limit your sugar intake. Get your carbs from vegetables, fruits, oats, brown rice, quinoa, whole-wheat flour,etc... limit your carbs intake from white rice, refined flour, white bread, etc...

    If you need any more help or you want me to take a look at your diary let me know!
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