Dialing in nutrition as I prepare to launch into P90X

[shdowflare]

Hi Dave/Monica,

Thanks for being my coaches. I ran the Excel spreadsheet on the fitclubnetwork.com site, and it appears that I need about 3288 calories a day to maintain my current mass, since I currently weigh 224 lbs. Sounds like I should be on Level III for the nutrition plan which calls for 3000+ calories per day in phase/month one? Also, do you recommend the portion or the meal plan? I want to ensure I am maximizing my gains!

Thank you SO much!

Take care,
B

PS. I am ready to buy some supplements too. I kind of need a little help in that area. I want plenty of the recovery drink, meal-replacement shakes, multivitamin, creatine, etc. I believe in doing things the right way, and just need a little guidance with what exactly to buy so it lasts the whole month. I typically enjoy shakes twice a day when on a vigorous workout regimen.

[Dave]

Brian,

You can cut your calories. The nutrition plan is not designed as a calorie deficient diet to lose weight. It needs to be modified to promote weight loss. See how about 2,700 works for you initially. You really do need to monitor this and make sure you feel strong enough. I'd rather have you eating more but strong for the workouts.

Recovery formula is great. Shakeology is probably the best thing I've taken in a long time. I actually recorded a video earlier today about the importance of base nutrition and how Shakeology helps with that. You can find that here: http://www.youtube.com/watch?v=NflzxIH4GVM

Dave

[shdowflare]

Got it. Thanks Dave. So start with 2700 and see how that treats me - that sounds pretty reasonable. The more I think of it, I'm sure I'll be struggling to keep up the first few weeks, so how will be able to gauge whether I'm dragging due to caloric deficit (e.g. lack of energy) vs. just not being in shape enough to hang with Tony and the crew?

Oh, one other thing I was wondering... should I reduce my calories even further on non-resistance training days, or the rest day?

Thanks!
Brian

[EclipsenFitness]

Brian,

You can cut your calories. The nutrition plan is not designed as a calorie deficient diet to lose weight. It needs to be modified to promote weight loss. See how about 2,700 works for you initially. You really do need to monitor this and make sure you feel strong enough. I'd rather have you eating more but strong for the workouts.

Recovery formula is great. Shakeology is probably the best thing I've taken in a long time. I actually recorded a video earlier today about the importance of base nutrition and how Shakeology helps with that. You can find that here: http://www.youtube.com/watch?v=NflzxIH4GVM

Dave

Great video Dave! i will be sure to share when the appropriate question arises!

[RogerB]

Hi Dave/Monica,

Thanks for being my coaches. I ran the Excel spreadsheet on the fitclubnetwork.com site,

Newbie here and I can't find the excel spreadsheet you are referring to you found at the site.

I know I saw it when I was looking around but now I can't find it.

Can someone let me know where I can find it please?

Thanks

Roger

[arizonafitclub]

http://www.thefitclubnetwork.com/2009/01/p90x-nutrition-plan-made-easy/

Both the excel spreadsheet is here and the food list document.

Welcome to the boards, Roger!
Monica

[shdowflare]

So I'm starting to take a stab at my daily caloric intake, and how many portions of which foods I'll need. I assume I should start at around 2700 cals/day, per Dave's advice. So here's a diet portion plan which will allow me to hit that:

Protein: 7x100 = 700 calories
Dairy: 4x120 = 480 calories
Fruit: 2x100 = 200 calories
Veggies: 4x50 = 200 calories
Fats: 1x120 = 120 calories
Carbs: 1x200 = 200 calories
Snacks: SHK (140x1), BAR (400x1), DRINK (200x1) = 740 calories
Condiments: 2x50 = 100 calories
Water: 8-12 glasses (0 calories)
Supplements: ACTV, PF, SF, CAL, OMG3, Creatine (0 calories)

The net result of this portion approach is 2740 calories, plenty of water, and all the supplements I'll need! I cut out 200 calories of protein, which may not be a good thing in Phase I. I also took out 200 calories of snacks. Should I cut the calories elsewhere so I get plenty of protein?

Can I please get your feedback on whether this is a good place for me to start? If so, I'll begin populating the portion slots with actual foods and go shopping today!

Thanks!
Brian

[Dave]

Brian

I think you are spot on. Just be sure to eat every few hours to keep your metabolism up. Eventually, your body will learn that you'll be giving it more calories soon, so it will burn the ones you've just given it.

Dave

[shdowflare]

Thanks Dave! Do you feel it would be more beneficial to cut the 400 calories in another area, since this phase is more about protein intake?

Thanks again...

-B

[Dave]

I think that's fine. Phase I is about protein intake, but you can balance it out just a bit and you'll be find. Eating clean is the real trick.

Dave

[shdowflare]

Sounds perfect, thanks Dave! I am very eager to get going.