Protein, Nutrition and Soreness Questions

[simplicy]

Hi, I am not exactly started on the p90x yet, but I've been trying out a few workouts per week and trying to eat by the nutrition plan (phase 1)

I feel that I am always sore the next day and the day after that when I do the workouts. I am wondering (when I actually start the program), if I should be taking a break when I am really sore, or if I should be just skipping the workout and taking a break?

On nutrition, I am having a LOT of trouble keeping down the carbs and fats and increasing my protein. I've increased the amount of meat and fish a by around 6 ounces every day (I used to eat mostly carbs, tofu, eggs, and vegetables) and tried reducing my carbs. However, when I record my daily intake, the average has been around 55% carbs 30% fat and 15% protein.

My average day consists of:
Breakfast: slice of whole wheat bread with peanut butter; 1 cup of soy
Snack: handful of grapes or 1/2 cup of cereal
Lunch: around 2 cups of vegetables like carrots, cucumbers, cherry tomatoes etc; a jam sandwich (whole wheat bread) or chicken/pork dumplings
Snack: 100 g Activa Yogurt
Dinner: Soup with vegetables, more vegetables, eggs/tofu/meat

Should I be looking to take away more carbs? take away more vegetables? add a whey protein shake in there? Whatever I do, 60% protein seems so far away!

Any suggestions would be helpful! thanks!

[arizonafitclub]

The best thing to combat the soreness is a good warm up and a workout. You'll actually feel better than keeping your muscles cold and resting a day.
I was dying the

I hope you'll make this place your home while you are on this journey. We need your support too!

:) Monica

[Dave]

I would add a protein shake. Look over the labels carefully. Many of them have a lot of carbs in them. The purpose of the diet is to jump start your metabolism and it really works. It is hard to eat that much protein, and the only way I've found is to get a shake in. You can stick with Phase I of the diet for 3 weeks and then move on. That should be enough time. Give it a good effort, because it is worthwhile.

You are close with your diet. A few thoughts:

- Swap the soy milk for almond milk. Almond milk is lower in fats and has less hormones.
- The jam sandwich may be high in sugar depending on what type of jam you use. Just check that.
- There are a lot of carbs in veggies, which is why the diet limits veggies. It may be accounting for your high carb count. Remember, this is just for a few weeks. You'll get your veggies back, and when you do they are the best source of carbs.
- Tofu is soy based (I'm sure you knew that). I'd avoid it if you can. If you were a vegetarian, then I'd say go for it, but you can get your protein from other sources. Egg whites are a great source.

Hope this helps.

Dave

[InnerStrength]

Hiya,

I have a similar question about getting protein in (trying to master this food plan as my start date nears). I'm honestly worried about not getting enough in and sending my body into "starvation" mode when my goal is to lose weight in this first "shredder" phase. I'm a 5'5 150lbs girl who's going to do the P90X lean. . .

Here's a sample diet followed by a question on picking a protein shake:

1st a.m. meal - trying to figure out if I should eat a piece of fruit prior to a workout as I plan on working out first thing in the morning and can't fathom waking up any earlier to eat a real meal (always been a morning girl) so maybe an apple and string cheese (protein?) here (or otherwise move this to post-workout?

2nd a.m. meal- do you recommend the "recovery" drink and if so, I've heard not to use a full scoop serving? so this meal either that followed an hour later by fruit or a veggie

lunch- 6 oz protein (fish or chicken) and a carb (quinoa?) with multi-vitamin pack

p.m. snack- protein shake with 2 egg whites to get in the extra protein?

dinner- 6 oz protein (fish or chicken) and a veggie

last meal- protein shake

In your guys' experience, do we need to buy the recovery and bars? I am trying to recover from holiday spending as well as don't tend toward "fake" foods as I'd rather focus on clean eating. I have a vegan protein powder that has 117 cal.s, 21 g protein, and 4 carbs per 1 scoop serving and I think that's the right ratio?

I haven't had dairy in my diet (aside from cheese occasionally) in over a year, so am unsure of how to count those 2 blocks as well. . . I'd be okay with string cheese or yogurt if I had to, but would prefer not to do soymilk or milk. . .

Sorry, so many questions in one place, but as I've said, I'm trying to plan ahead as much as possible and really appreciate members' feedback.

Thanks for any help!

[Dave]

Hiya,

I have a similar question about getting protein in (trying to master this food plan as my start date nears). I'm honestly worried about not getting enough in and sending my body into "starvation" mode when my goal is to lose weight in this first "shredder" phase. I'm a 5'5 150lbs girl who's going to do the P90X lean. . .

!

First with respect to the dairy, if you don't want it, don't eat it. The inclusion of dairy in the diet it, in my opinion, designed to limit people not to encourage them to add dairy to their diet. Most people eat way too much cheese and drink too much milk. You are fine there.

I think you can do this plan without recovery formula and/or bars. Keep in mind that recovery formula is high in carbs. The ratio is 4 carbs to 1 protein. So, if you are going to do without it, you'll want to have something that is high in carbs after your strength workouts. Oatmeal is a great one, especially if you work out in the morning. So keep in mind that carbs are for recovery and you'll need to get those in somewhere if you don't use the recovery formula.

Other than that, I think you've got it nailed!

Dave

[InnerStrength]

Thanks so much Dave! I truly appreciate your input and quick response! Helps take the edge off my nerves as I start this adventure :) Happy (almost) New Year!