Balanced diet

[David2391]

I am 40 yrs old, 5' 8" and 176.6 lbs (started at 200lbs). I have been doing the P90X program. I already finished my first 90 day set and received good results from it. I follow somewhat of a diet plan, I track my calories and eat healthy but don't follow any specific diet. I also have not be following the 40/30/30 rule.

I started my 2nd 90day set and am on week 2. Basically I have a pouch of fat in my belly that I really need to lose. I am focusing this 90 days towards that while still building muscle all around.

My question is this, how important is it to follow the 40/30/30 balanced diet plan AND is that what I need to do to lose the flabby skin in my belly?

[demaak]

Hi David!

I forget, is the 40 protein or carbs? I'm not an expert, but I can give you my take on it. Lets break this down, protein is important for building muscle. Carbs are important for energy. Fat is important for burning fat. I guess it all comes down to what KIND of each you are getting. Are they all considered CLEAN?

Good fats: nuts, avacado, etc
good carbs: whole grains, beans, certain veggies etc all unprocessed, NO high fructose corn syrup.
good protein: Lean meats, tofu, etc

Also, it is important to have low amounts of salt and sugars. Sugars convert to fat, and salt and sugar can cause water gain.

I guess that is all I have. I'm sure Dave and others could have better things to add. You can also paruse his blog for some good info. I hope I helped a little, at least.
~Krista

[David2391]

Krista, thanks for your input. Yes, the P90X system recommends to eat 40 Carb/30 Protein/30 Fat. I seem to find my self eating more of a 40 c/35 p /25 f and sometimes even less fat. Is that not good? I see you wrote that I need to eat good fats to burn fat. Being that I have fat to burn, do I want to make sure to get more fat and less protein??

I am very confused on this whole "balanced" diet stuff. You can look around the internet and everyone has something different to say. There has to be a right answer...... who knows it? What works?

I am also getting concerned that I am starving myself, which I do not want to do. I want to lose the weight/fat the right way, working hard and eating right! I feel good, never go hungry and work hard burning 800-1000 calories every workout. How would I know if I am starving my body?

[Dave]

David! You made it! Glad we got that login detail sorted out.

Ah yes, nutrition. That's what it all comes down to in the end to get really good results. There's a saying that applies here: "six packs are made in the kitchen, not the gym". It is right on point. I think Krista has some excellent advice, but maybe I can build on it just a bit.

40/30/30 is a good guideline and if you can hit that ratio your diet will be "balanced". What that really means is somewhat subjective. Phase I of the P90X diet is also "balanced", but it has a much higher ratio of protein. What we are really looking for is the right balance of calories that will fuel our bodies during a given exercise. As Krista points out, if you need 2,500 calories and get them via pizza, that's not going to get it done. We want to be focused on clean foods that your body can process efficiently. Your body really doesn't know how do deal with a lot of the foods in the modern diet. White sugar, white flour, trans fats, all these things are foreign to our system and so the body usually reacts by storing them as fat (after a whole bunch of other complicated processes happen).

All fats are not created equal. Avoid trans and saturated fats to the greatest extent possible. Here's a blog post that explains all that. http://bit.ly/gMH2j Healthy fats may be the key to unlock your potential. Watch the calories though. They are typically very high in calories.

According to the P90X Nutrition Guide Calculator (See - http://bit.ly/XrUfS) you need about 2,700 calories. As a rule of thumb, if you go under about 800 then you could send your body into starvation mode. If you cut about 400, then you are usually in a weight loss mode. If you can do the workouts at that level, then you should be fine.

Try to view your body like a fire. If you wanted to burn a good campfire for a long time, you would add good dry wood every 30 or 40 mins. That would make sure the fire burned steady. If you dump a bunch of leaves on it, then it will burn like crazy for a few minutes, but that won't sustain. If you put too much wood on it, then it will smother the fire. Your body is the same. You have to feed it regularly and you have to feed it high quality fuel. It can take a while to reeducate your body, but once you do it understands that it doesn't need to store food as fat because there will be more along shortly. If I don't eat for 5 hours (sleep excepted), I get hungry, grumpy and sometimes dizzy. It is because I've taught my body to burn whatever I've given it because there will be more coming soon. When it doesn't show up, my body isn't happy...at all. So, I try to eat every 3 hours. That's what works for me. I eat depending on my level of activity as well. If I know I'm going to workout, then I eat the normal amount of food (about 2,300 calories). If I know I'm not going to workout, then I cut out about 500 calories. If I'm doing a double, then I add 500. The "balance" I strive for is really one that seeks to provide my body with the fuel it needs.

Hope this helps. Let's keep this thread open for questions.

Dave

[David2391]

Dave, thanks for your input. Let me get this straight. If I need 2,700 calories a day, and go 400 under for weight loss that would be 2,300 (which is what I am eating now). Now, I burn lets say 800 on a kickin' PlyoX workout, that would make my total calories for the day 1,500. THAT'S OK?? That is my real question..... That's not starving myself because that is where I am at now. I need to make sure I am doing the right thing.

[demaak]

Weight loss is made through calorie 'deficits', or burning more than you take in. You are burning calories all day doing everything. Your body, depending on the type of work you do, will probably burn another 2000 calories throughout the day. That translates to -500 calories. If you do that 6x a week, that translates to about ONE pound of weightloss per week. (Not sure how that translates to fat burned off. I didn't learn it that way.) So unless you just want to maintain your weight, then that should be fine.

Everyone is different though, and I think the things you do during the day (desk job vs. standing/walking job vs construction) make a difference too. It is something you just record everything, gauge the results and continue to tweak as you go. It is probably going to take longer than 90 days for those abs to come through, but maybe not.

I think sleep is also an important factor. I'd say try to get at least 7hrs a night. Most articles I have skimmed on abs think it is important enough to mention, so I just thought I would throw that in there.

[demaak]

Wow, I said the 'translates' a LOT. :O

[David2391]

Thanks for clarifying that. I am going to say that since I never go hungry and have enough energy to last throughout the day and through my workouts (at night), that what I am doing is right for me. I am going to stick with the diet I am following now, KEEP PUSHING PLAY and BRING IT HARD!
Thanks

[Dave]

David That's really how I judge caloric intake. I hear that people get really sore and can't recovery or that they can't make it through the workouts all the time. The first thing we look at is calories and they tell me that they weigh 150 pounds and are taking in 1,200 calories. My 9 (almost 9) year old daughter needs about 1,200 calories a day. I think 2,300 is very reasonable.

Keep up the good work!

[David2391]

Thanks for your help Dave and Krista. And Dave, thanks for making this forum where you can actually "get" answers....