Started Power90 today

tnkhart
tnkhart Posts: 72 Member
edited September 28 in Fitness and Exercise
Well, after about 7 weeks of dieting and using my eliptical I've lost about 11 lbs. Today I started my Power90. At 5-7 and my starting weight was 177.5.....now 166......I had a calorie intake of 1200 per day. I also burned about 350 calories with the eliptical and I ate those calories too. Now, starting with the Power90 I still would like to loose about 10-15 lbs. I was advised to start the Power90 and burn that fat into muscle. I was advised to start eating 2100 calories a day. That seems like a huge jump. Any advice would be appreciated. Oh, and as far as the Power90.....I'm pooped and my body is feeling the first day.

Replies

  • CoachMaritova
    CoachMaritova Posts: 409 Member
    Good work! Keep it up :)
  • audjrey
    audjrey Posts: 360 Member
    You're going to need those calories to help repair the daily wear and tear on your muscles. You'll also need lots of water and rest to heal properly. I know the caloric intake must seem like a lot, but I've heard most people burn between 400-600 calories each day with P90X so I think you just might be thankful for them once you really get going into this. Too, I think the caloric intake is part of shocking your metabolism into overdrive. I start P90X in a month or two once I'm finished my present workout plan so will check in on you every now and then to see how you're progressing. I like to watch those ahead of me so I know what to prepare for mentally. Wishing you all the best my friend!
  • lesliemk
    lesliemk Posts: 382 Member
    Awesome job so far!!!

    You've got to EAT when you strength train. 2100 may be too high for you, so start at 1800-1900 if that makes you feel more comfortable. As you get closer to goal and build more muscle you'll need more fuel though, so you may need to go up to 2100. Eat clean, lots of protein and good carbs. And when you stall out on the scale... up your calories for a week or two. It works, promise!! I'm a woman who strength trains and I eat about 1800/day. No diets here... this is the way to live, it's a lifestyle! :D

    GOOD LUCK!!!!
  • tnkhart
    tnkhart Posts: 72 Member
    Thank you all for your input. You all say the same thing and I didn't take into consideration of muscle stregthening so yes I will up the calories. Just to clarify....I'm not using the P90X yet. I'm starting with the Power90. The Power90, so I've been told, is a good starting spot, and I have lower back issues so I want to get a good workout and be cautious of my lower back (herniated lower lumbar). Thank you all again !!
  • johncowart
    johncowart Posts: 40 Member
    Hey Tnk,
    Fantastic work man! Power 90 is a solid program. I know this because I lost 50 lbs doing it. You are 100% correct when you say it is a great starting point. I'm now on my 6th round of P90X and not stopping anytime. I'm 5'7" also. Your going to burn through this program at your current weight.
    Nutrition is key. If I may offer some suggestions and I hope I don't over step my bounds and apologize if I do. From what I have heard is that males should always do their best to keep their calories above 1600 calories and women no lower than 1200. Some cleanses may take you lower but that would not be for an extended amount of time.
    Having extremely low calories may not be the optimal condition to lose weight. If your calories are to low you will lose more muscle than fat in some cases. Muscle is your metabolism. Less muscle will lead to lower metabolism. Lower metabolism means less fat loss. You will lose weight but it may not be what you intended.
    When I started Power 90 I was at 1600-1800 calories. I would recomend that range to you as a starting point. If you aren't loosing weight after a week or two I would increase it by about 200 cals for a week then drop back down to 1800. If you lose weight while adding the extra 200 cals then keep it and keep going.
    I really hope this makes sense and that you may find it helpful in your fitness journey! Congrats once again on being willing to change.

    Coach John
  • kirkemorgan
    kirkemorgan Posts: 88 Member
    Still not a lot of kcals, for most of my contests I started losing BF at about 3200kcals, with light cardio (so you don't burn off muscle) Starting weight was about 225lbs
  • Mike523
    Mike523 Posts: 393 Member
    Hey man, congrats on diving into Power 90! You're right, it really is a good starting point for many people. I started there, and finished up a few weeks ago. During the 90 days, I lost 25 lbs, got stronger, improved my cardio health, lowered my body fat percentage, etc. I've now moved on to Power 90 Master Series, and will move up to P90X when I'm finished.

    There's a thread with a bunch of people doing Power 90 if you want to make contact with others doing the program:

    http://www.myfitnesspal.com/topics/show/261358-looking-for-other-p90-support
    (It's a 3 part thread, so there are a whole lot more posts if you click the links to go back to the previous ones)

    Regarding your calorie intake, 1200 is definitely too little. You don't have very much weight to lose, so in my opinion, you should go back through the goals on this web site, and set it to lose no more than 1 pound per week. I'm assuming you originally chose 2 pounds per week, and "sedentary" as your lifestyle, since MFP set you up with a 1200 calorie intake. This is not enough for a male, especially one who is starting a weight training/cardio program like Power 90.

    If you set to 1 pound per week, MFP will probably put you in the 1500-1600 range. Remember, that number will be NET calories, and will be 500 less than you burn on a normal day BEFORE exercise. That's your deficit, which is what causes you to lose weight. Then you should track your calories burned for each of your workouts (get a heart rate monitor if you don't already have one) and eat those calories too. This will keep your deficit at 500, which will cause you to lose about a pound a week. And you'll be eating enough that you won't lose large amounts of muscle, you'll lose primarily fat, which is the goal.

    I'm 5'9, 192 lbs now, and my NET calorie number is 1650. After I eat my exercise calories, I end up eating between 2100 and 2400 per day, except on my rest day. I've lost a total of 56 lbs of primarily fat by following this plan.

    Anyway, I hope you enjoy Power 90, I really did. Feel free to friend request me if you'd like.

    -Mike
  • AZackery
    AZackery Posts: 2,035 Member
    Hi Tnkhart,

    Congratulation on your start of P90 bka Power 90. (Power 90x is bka P90x). Anyway, I own P90/Power 90, but haven't done the workout as a program, but have incorporated it with other workouts. I have over 100 workouts. I own two Power 90 Master Series workouts too.

    I don't know if or when you will be ready for Power 90x/P90x. I haven't done the program and don't desire to do it. But, if I can suggest something to you, after completing the Power 90 Master Series, do the Power Half Hour workouts before going into P90x.

    Power 90 workouts focus on more than one body part. To me Power Half Hour is another addition to Power 90. It's just solo.

    P90x has a solo workout bka One on One with Tony. Well, to me that's the P90x solo workouts and anyone can feel free to correct me, but in the One on One with Tony, he's focusing on specific body parts, right?

    Power Half Hour Arms focuses on the arms.

    Power Half Hour Thigh Trimmer. I own this one and I like it. It focuses on the thighs.

    Power Half Hour Bun Shaper. I own this one as well and like it. It focuses on the buttocks.

    Power Half Hour Stretch focuses on stretching.

    Power Half Hour Abs focuses on the abs.

    I like doing total body workouts, but sometimes, I want to work a certain body part to tone it up. That's why I have also purchased Power Half Hour Thigh Trimmer and Power Half Hour Bun Shaper too.
  • kansascutie78
    kansascutie78 Posts: 1
    Im on day 2 off power90 and using fitness pal. I have used it several times and this time, my son is doing the challenge with me. Last time I did power90 with fitness pal, I lost 20 lbs before I got pregnant. I did notice, even after loosing 20 lbs, my waist measurement was the same. My top abs flatened and look nice but all the flab under the top two abs never went away! I can see some definition on my sides but I don't know how to flatten the rest of my belly. Any tips? Anybody?
This discussion has been closed.

Categories