Becoming overly frustrated with lack of P90X weight loss and nutrition plan

[rbrow01]

My apologies as this is a long one but am frustrated at the lack of weight loss. Yeah, yeah, throw the scale away but when you have 40+ to lose that's not always the best answer. I’ve read all of that stuff on other boards and looking to The Fitclub Network Experts for some advice! http://www.teambeachbody.com/team-beachbody-theme/images/emoticons/big_grin.gif

I've put a few of these types of posts on Teambeachbody.com and figured since I haven't received any solid suggestion AND I am not seeing the scale move at a more rapid pace I'm looking for another set of eyes since I made my initial calorie increases after week 2. I firmly believe I'm stalled and find it a challenge to eat more than 2,200 cals but regardless I've moved up to 2400 - 2800 over the last 3 weeks. I am supposed to be at Level III and 3,000 cals but really can't fathom that based on the fact that I feel like I am stuffing myself even at my current intake level. Also, I’ve tried the natural peanut butter trick but it throws off the fat % of the nutrient ratios so I avoid that when possible…and I do eat nuts on a daily basis to get the calories in.

Some facts: Started P90X on 6/27 and just finished Week 5. I'm 37, 5'8" and currently 211.5 (started @ 215). On the positive side, I have lost approximately 11 total inches so something is working. However, my ultimate goal is to lose another 40+ lbs and started this entire journey @ 255 (Power 90 got me to 215).

That's the background. I made the decision to create a deficit under the suggested 3,000 cals since I have so much weight to lose and figured after starting the diet and consuming the food I was, there never was a point where I am hungry, run out of energy, etc. Plus I was doing just fine with Power 90 and their 1800 calorie diet. I figured I'll eat more with P90X, work harder and presto...results!

Generally speaking I eat just about the same thing everyday. Everything is clean, low-fat, non-processed foods along with EAS Protein Bars and Shakes, nuts and non-fat yogurt for snacks, etc.

Breakfast: Egg whites, veg and Low-fat cheese or Protein Shake w/ 2 fruits, skim milk
Lunch: Salad with 6oz Protein and other vegs or 6oz protein on whole wheat sandwich plus cup of veg soup
Dinner: 9oz Protein, 2 vegs and carb for dinner.
Snacks: Protein bars, non-fat yogurt, cup of 2 of vegs, frozen fruit bars or nuts (almonds or pistachios)…some combination of these throughout the day

I am also staying as close to the 50/30/20 and now 40/40/20 ratios of the portion plan as possible.

So as a summary here are some stats that I pulled together:

Weeks 1-2:
Ave. cals consumed per day: 2,258 (range 1,700 – 2,900)
Standard cals burned per day: 2,580 (RMR x 1.2)
Ave. P90X cals burned per day: 787 (range 484 – 2,004; note: high end includes all day yard work such as landscaping, digging ditches, etc.)
Ave. calorie deficit: 1,109

So my guess is that an 1,100 calorie deficit was way too much and I put myself in starvation mode even though I was completely stuffed 95% of the time...and with good food. Queue the head scratch…

Regardless, added calories and targeted 2600 - 2700 calories starting in Week 3. I still find it difficult to get there as I truly am not hungry; My energy is high and am having no issues with my workouts.

Weeks 3 - 5:
Ave. cals consumed per day: 2,578 (range 2,110 – 2,930)
Standard cals burned per day: 2,580
Ave. P90X cals burned per day: 798 (range 543 – 1,697; Less yard work the past 3 weeks and workouts are more intense.)
Ave. calorie deficit: 799

My questions are:
1. Considering Rome wasn’t built in a day do I continue on the current track and trust that the results will come as many have mentioned “Week 6 -7” as the true start of gains with the program?
2. Is a 799 calorie deficit still too much for optimal weight loss with P90X?
3. My goal is to lose 1.5 – 2 lbs per week if possible? Any expert advice on what calorie deficit will get me there. For the record, the 799 (i.e. 800 calorie) deficit was what I figured would help me achieve that goal.
4. For reference, considering I didn't get any solid feedback from my post on other sites I've moved down to level 2 and 2400 calories and will be attempting that again.
5. Also, are heart-rate monitors with a chest strap considered very accurate and do they take into account the standard daily calories burned? I ask because I've ran a test the last two days and wore the chest strap all day. Yesterday (Yoga day) the total cals was 2763. Today (thus far--6am - 8pm) I've burned 2883 including Legs and Back. I'm in outside sales and last two days were office days so very little additional activity outside of the P90X workouts.



Any advice is absolutely welcome!

[Derick Campbell]

First off, I am an absolute beginner and I have no idea what I'm talking about.

I just used the nutrition tools on TeamBeachBody myself, and 3,000 calories sounds like a lot for losing weight! (I'm 43, 6'1", 227 lbs, and it recommends 2400 calories for me to lose some weight, 1700 calories for me to lose a lot of weight. I want to lose at least 40 lbs not unlike yourself.)

With your current info (37, 5'8", 212 lbs) and the caloric needs calculator (http://www.teambeachbody.com/eat-smart/nutrition-tools/caloric-needs), depending on the options chosen it looks like it recommends 2100, 2400, or 2700 calories per day.

Perhaps 3,000 calories was more appropriate for your starting weight, and with the great progress you've made you need newer, lower targets?

All that aside, if it feels like you are eating too much, you probably are. I'd listen to your body and eat less. 2400 calories seems completely reasonable. You might even be able to go with less - especially if you are still feeling full.

[shoteh]

Hey everyone, I've been trying to lose weight for roughly 7 months now and I've heard from a few people that have used protein bars for weight loss (http://www.enutriments.com/protein/bars). Now I thought they were just for people that are body building and trying to gain weight and muscle to get cut. Like I said, I only want to lose weight, so how would something such as protein bars help me do that if they make you gain weight and muscle?

[Mikesmix]

Hey rBrow,

First off congratulations are in order, you went from 255 to 211.5 and lost 11 inches off your waist, that is awesome! A little bit on my background before giving out advice: I have been training (almost exclusively with weight loss) for the last 13 years. I have an MS and hold an HFI certification through the American College of Sports Medicine. To reiterate your thoughts "Rome wasn't built in a day". Too many people approach fitness and weight loss with a sense of dire urgency. Your goal is to build an athletic body, this takes time. Slow steady progress is the right path to take. If you short change yourself with too few calories, or push the workout intensity too high, you will sabotage your success. I have seen this time and time again. My advice is to find a caloric intake that will allow you to average a half a pound to a pound weight loss a week. Yes, you could do it more quickly with a drastic reduction in calories, but this will have too many negative side effects. Especially when training intensely you need plenty of quality nutrients to build muscle and fuel yourself. If you drop your calories too low you will most certainly lose muscle mass (reduce your resting metabolism) and fail to replenish glycogen (energy) stores between workouts. As an athlete you want to avoid this like the plague. Try to keep your focus on constantly making small gains in your training. If you are getting stonger and in better shape while being mindful of your diet, you will continue to make progress. When you are able to do 20 pull-ups, you will look like you can do 20 pull-ups, but this may take quite a while to obtain, be patient you can do it. However, if you are nice to your body (don't under feed or over train) and make a commitment to keep working out for the long haul, than anything is possible. The human body is extremely adaptive, it just takes time.

Here are a couple of other ideas: 1. Get your body composition measured. You mention a lot about your weight, but what about your body composition? You seem to be really into this so do yourself a favor and figure out what your lean mass and bodyfat percentages are at and keep track of those along with your weight. This will give you a much greater understanding of changes in body composition over the traditional scale. I would suggest you find an experienced individual to measure you with a calipers. Have it checked every month or so. You can use an impedence machine, but your readings will change substantially based on your hydration. 2. Take some emphasis off of your heart rate and determing ideal calories. Instead focus on eating frequent, whole food meals, again keeping your calories at a level that has you losing no more than a pound a week and you will save yourself some mental anguish and be able to cement some habitats that will keep you lean and healthy far into the future. If you have any other questions feel free to email me directly.
Mike