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P90X Phase I deficit of 700 calories, 100g protein

Bigoober
Bigoober Posts: 3
edited September 2024 in Fitness and Exercise
OK, I am starting P90X tomorrow and was working on what my daily menu will look like in Phase I with a Level 2 start. When I put all of the foods into my daily counter, I come up about 700 calories short (should have about 2700, I'm showing 2000) with carbs about 60 g short, and protein at about 100g short. Maybe I am just being too meticulous with the inputs as I have everything listed from protein powder on down to the one serving of olive oil.

What do you recommend?

I am almost a full meal short on what I should bring in. I could add 3 scoops of protein powder with some skim milk.

I don't plan on being in this phase for the whole month as I don't have a lot of fat to burn off, but I have enough to try to tackle this phase.

Thanks for any help on this, especially from those who have been there.

Replies

  • Bigoober
    Bigoober Posts: 3
    OK, I am starting P90X tomorrow and was working on what my daily menu will look like in Phase I with a Level 2 start. When I put all of the foods into my daily counter, I come up about 700 calories short (should have about 2700, I'm showing 2000) with carbs about 60 g short, and protein at about 100g short. Maybe I am just being too meticulous with the inputs as I have everything listed from protein powder on down to the one serving of olive oil.

    What do you recommend?

    I am almost a full meal short on what I should bring in. I could add 3 scoops of protein powder with some skim milk.

    I don't plan on being in this phase for the whole month as I don't have a lot of fat to burn off, but I have enough to try to tackle this phase.

    Thanks for any help on this, especially from those who have been there.
  • hiddensecant
    hiddensecant Posts: 2,446 Member
    As long as your protein powder isn't soy, that would work.
  • angelinaz
    angelinaz Posts: 262
    why not soy? :smile:
  • hamton
    hamton Posts: 245
    I'm on phase 3 of P90X and just created an account here to keep track of my calories. If you are starting out, you should try the exercise out for at least a week before adding in the diet. I think it's good to have a feel of what your body can handle. Then when you add in a diet, you can tell if it affected your performance.

    I didn't diet at all for phase 1 and lost about 6lbs. Then I noticed I was starting to plateau. I then added the diet and lost about 9 more lbs in phase 2. I usually maintain about 1800 calories although according to P90X guide, I should be at 2400. At one point my calorie intake was too low and it affected my workout. If you read the beach body forums, you'll notice most people staying around the 1800 calories mark.

    Why not soy?
    There have been mixed research that shows soy affecting testosterone production, therefore hindering muscle growth. It's hard to find a solid proof, so I just stay away from it.

    Hope this helps.
  • sandy429
    sandy429 Posts: 2,779 Member
    Are you trying to lose weight? If so, make sure you use your target weight & not your current weight when you figure your nutrition level.

    Assuming you've done the calculations & you're still short 700 calories, along with carbs & protein, then I would go with protein shakes & bars. I use two shakes per day because I'm trying to gain some weight back. I use Cytogainer in the morning (580 calories, 79g carb, 54g protein) & Muscle Milk in the afternoon (300 calories, 16g carb, 32g protein). I make both shakes with almond milk and will sometimes throw a banana in too.

    For bars, I use Pure Protein bars; they average about 180 calories, 20g protein, and only 3g sugar. I don't tend to eat bars very often, but they work in a pinch.

    Another good source of protein & calories is greek yogurt. For a snack today, I mixed one scoop of Muscle Milk into 8oz of honey greek yogurt. Yummy!

    You could also try cottage cheese, almonds, almond butter, chicken & turkey breasts, and fish.

    And I applaud being meticulous. If you follow the nutrition guide, log your food intake, measure everything, and BRING IT to the workouts, you will be very happy on day 90!

    Good luck on your journey!
  • hiddensecant
    hiddensecant Posts: 2,446 Member
    why not soy? :smile:

    While one scoop of soy powder has shown to be beneficial in increasing fat burn as well as other cardiac benefits, too much soy protein can cause the body to produce excess estrogen. Among the side effects is doubling of the body's fat stores. So one scoop is good ... but 3 scoops can be potentially bad.
  • Bigoober
    Bigoober Posts: 3
    Thanks all for the input.

    I'll go with my intuition (which most agreed to) and add in another cup of skim milk and three scoops of powder (whey, not soy- I have heard the same about soy).

    I like the idea of possibly going with the greek yogurt. I may throw that in once I get used to the meals and what it does for me. Today I felt pretty full throughout and could have done without a little if I was winging this.

    I'm not trying to lose weight as I am 180-185 at 6'1". I wouldn't mind adding a little weight but I have a feeling I would be happy with the results if I stayed the same weight and burned the fat off.

    Thanks again guys. First time I have counted the calories and grams, I guess I'm one of the lucky ones.
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