P90X nutr guide excel 2-16-11 >Calorie deficit w/ P90X (not necessarily intentional)

[alreynolds2003]

I'm 6' 220 lbs and looking to lose about 20 lbs along with getting stronger. I understand that with this program, naturally, your going to gain some muscle and muscle weighs more than fat. Still I think that 200-205 would be a safe place to be after losing fat and gaining muscle.

I've been using Dave's P90X Nutritional guide excel 2-16-11 doc to help me with my phase 1 level 3 needs which is based off beachbody's guidelines portion approach. I've been able to stay with the 9 pro, 4 dairy, 2 fruit, 4 veg, 1 fat, 1 carb, 2 condiments guidelines and was thinking I was fine. Its been 2 weeks since starting p90x classic, I just entered in what I'm eating into fitday.com and found that not only am I eating 2,440 calories (560 less than phase 1 level 3 requires), but my 50%p/30%c/20%f is a little off. I've attached my diet list and chart (from fitday.com at bottom of post).

I've lost about 4 lbs in 2 weeks which seems safe, but I'm wondering if eating with such a deficit and with a ratio that isn't correct is going to stunt my fat loss. I assume it will. The next question is how can I modify my diet to still keep in line with my goals?

Adam381

[Dave]

Hey Adam,

Your ratios are perfectly fine. You'll never get them perfect, nor do you need to. The plan is really about eating high quality foods first and foremost. The reason Phase I is called the Fat Shredder is because it limits carb intake, and that's what is making most of us fat. Early on in the plan, you just don't need that many carbs because you are not working out at a high intensity (most people). As you get stronger, you'll need more carbs because your body will burn more glycogen. For now, focus on keeping your carb intake at 30%.

I saw your email about adding dried fruit instead of almonds. I would not recommend that. Dried fruit is going to fall in the carb family (unless you use dates which have a fair amount of fat in them). We want to keep the carb/sugar intake down right now. If you need more calories, add fats. You are getting plenty of protein and we want to limit carb intake, which leaves us with our old friend fat. Fat isn't making you fat, so don't be afraid of it. Read this: http://www.marksdailyapple.com/fats/

As for total calories, let's make sure you have the number calculated correctly. Keep in mind that the plan is not a calorie deficient plan, so it adds 600 calories back in to make up for the "average" (a guess really) amount of calories you burn doing a P90X workout. To lose weight, you need to run a deficit and taking out the 600 is the easiest way to do that. If you are at 560 less than the plan recommends, then you are fine. If you have already eliminated 600 calories are are 560 short after that, we need to talk. That will be well below your Resting Metabolic Rate (RMR) and we don't really want that.

Hope that helps.

Dave

[alreynolds2003]

On 9/6 (1 week before I started P90X) I was 227. Now I'm 219 (starting week 3 today).



Body Weight


(Insert weight. Hit enter)

219


Resting Metabolic Rate (RMR)
(weight x 10)



2190


Daily Activity Burn (DAB)
(RMR x 20%)


438


Exercise Calories

(600 calories/day)


600


Required Calories Per Day
(RMR + DAB + 600)

3228



Right now I'm taking in around 2,440 cal/day.

[Dave]

That's probably a little low, but not excessive. The RMR number is your floor. Don't go below that. The "Exercise Calories" are the extra 600 that I'm talking about. If you toss those out, you are at 2,600, so you are close. If you add an avocado to your day, you'll be perfect.

[alreynolds2003]

Thanks Dave!

[A.J]

the exact same thing happened to me, should i add in an avocado to?
what else could i add in to take it's place, olive oil, olives?