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  1. #1
    Registered User olegplanets's Avatar
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    P90X Nutrition Guide Help

    Phase one, fat shredder, so the ratio is 50/30/20
    Based on 2500 calories that is 1250, 750 and 500 calories. In grams: 312 protein, 187 carbs and 55 fat.
    In terms of servings, it says 7 protein, 3 dairy, 1 fruit, 4 vegetables, 1 fat, 1 carb, 2 snacks, 2 condiments.
    Then on page 16 it says Proteins, each serving = 100 calories. 6 egg whites, that's 100 calories??
    Then it says 3 oz boneless chicken = 100 calories, which is at least true. It also has 15 grams of protein and is considered 1 serving of protein. You need 7. Just for the sake of calculations, 7x15=105 grams of protein. So where are the 312 grams? 105x4=420 calories. I need 1250 calories from P90X calculations and only getting a third. How does it work? Anyone managed to follow the P90X diet??
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    Well, it's totally your call, but i would scrap that money grabbing garbage and determine your macros from the sticky threads in this forum.

    Determine your maintenance then adjust + to get bigger and - to lose.

    This sounds like a generic calculation, when macros are geared specifically to an individual based on their stats, goals and tdee.
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    Step one- go to p90x forums.
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    Registered User olegplanets's Avatar
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    Originally Posted by loganhart View Post
    Well, it's totally your call, but i would scrap that money grabbing garbage and determine your macros from the sticky threads in this forum.

    Determine your maintenance then adjust + to get bigger and - to lose.

    This sounds like a generic calculation, when macros are geared specifically to an individual based on their stats, goals and tdee.
    Already tried it but macros from this forum give me about the same or even more, like 3000 calories. I'm sure that calculation is off. The challenge is with foods though, I'm trying to take ideas from P90X guide since that's the program I'm following but as in the example above it doesn't seem to add up.
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    Registered User olegplanets's Avatar
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    Originally Posted by davidolson22 View Post
    Step one- go to p90x forums.
    That's what I'll probably have to do. Their registration asks too much information so I thought maybe there are some P90X specialists on this forum.
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    Originally Posted by olegplanets View Post
    That's what I'll probably have to do. Their registration asks too much information so I thought maybe there are some P90X specialists on this forum.

    p90 is dead.
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    Registered User dbman4's Avatar
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    The p90x nutrition guide causes more confusion than what your muscles get when you are doing bicep curls in a yoga pose ( not Srs but that actually is a move in p90x2). Disregard percentages and ratios and go read the stickies from Emma Leigh on nutrition as well as the DCA thread and nutrition myths thread. They cut through the crap and make nutrition way less of a hassle. Only other thing worth subscribing too is a site like myfitness pal or fitday which allow you to track and become aware of the contents of food and how they fit your caloric needs as well as actually eat the foods you enabled instead of what Tony says you should and shouldn't eat. Best of luck !
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    Registered User olegplanets's Avatar
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    Originally Posted by dbman4 View Post
    The p90x nutrition guide causes more confusion than what your muscles get when you are doing bicep curls in a yoga pose ( not Srs but that actually is a move in p90x2). Disregard percentages and ratios and go read the stickies from Emma Leigh on nutrition as well as the DCA thread and nutrition myths thread. They cut through the crap and make nutrition way less of a hassle. Only other thing worth subscribing too is a site like myfitness pal or fitday which allow you to track and become aware of the contents of food and how they fit your caloric needs as well as actually eat the foods you enabled instead of what Tony says you should and shouldn't eat. Best of luck !
    I did all that with the exception of DCA, not sure what that is.
    Example of Emma sticky:

    STRENGTH training -> 1.4 to 2g per KG bodyweight
    So - General 'bodybuilding' guidelines for protein would be as follows:
    Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight
    Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training

    Average or low bodyfat: 1 - 2g fat/ kg body weight


    Protein ranges from 1.4 to 3, and fat from 1 to 2. That's like 100% difference between 2 possible values. Very far from specific or helpful.
    Anyways, weight 75 kg. So let's say 150 grams protein, 100 grams of fat, 500 grams from carbs. These are medium values. 600 calories from protein, 900 from fat and 2000 from carbs. 3500 calories?? 2000 from carbs??? Isn't this ridiculous? Or am I really confused and missing something obvious?
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    Registered User dbman4's Avatar
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    Originally Posted by olegplanets View Post
    I did all that with the exception of DCA, not sure what that is.
    Example of Emma sticky:

    STRENGTH training -> 1.4 to 2g per KG bodyweight
    So - General 'bodybuilding' guidelines for protein would be as follows:
    Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight
    Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training

    Average or low bodyfat: 1 - 2g fat/ kg body weight


    Protein ranges from 1.4 to 3, and fat from 1 to 2. That's like 100% difference between 2 possible values. Very far from specific or helpful.
    Anyways, weight 75 kg. So let's say 150 grams protein, 100 grams of fat, 500 grams from carbs. These are medium values. 600 calories from protein, 900 from fat and 2000 from carbs. 3500 calories?? 2000 from carbs??? Isn't this ridiculous? Or am I really confused and missing something obvious?
    DCA means discretionary calorie allowance, which means after you have met your needs for fats (.45 per pound of lean body mass) and protein (1 gram per pound of lean body mass) as well as gotten enough micronutrients and fibre, then you are free to have whatever you please to fill your caloric budget. This means that if you want to have some ice cream or sneak in cookies, or if you want to continue and eat "healthy" and have cottage cheese before bed, than it's up to you and it won't make a difference in the outcome of your physique changes providing you stay in the same calorie amount. It's much easier to focus on hitting minimums (proteins and fats as carbs are non essential in terms of body development) rather than get caught up in hitting prescribed ratios. The reason for the wide range is to emphasize that there are MINIMUMS as supposed to perfect numbers and ratios.

    edit: I just looked down and pulled this from Emma's thread So - General 'bodybuilding' guidelines for protein would be as follows:
    - Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
    - Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)
    - High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)
    Anecdotally, as most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. UNLESS you have medical reasons for lower protein, or unless guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.

    and for fats 2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:
    Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
    High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 - 1g LEAN weight/ pounds]
    Low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
    Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...
    the numbers seem to fall in the same range I suggested and they seem to be the guideline for 90 percent of the people in this nutrition forum now, so this approach might be worth giving a shot. Sorry if this post seems all over the place!
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  10. #10
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    It's really very simple.

    To bulk/cut, add/subtract 10-20% to/from TDEE

    Protein -> 0.82g/lb
    Fat -> 0.4g/lb

    Once those are met, allocate remaining calories as desired.
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  11. #11
    Registered User olegplanets's Avatar
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    Thanks guys, ok so let's say 200 grams of protein should be fine. That is 800 calories. Then I could have 100 grams of fat, which is another 900 calories, bringing the total to 1700. I need 800 more calories and that would be 200 grams of carbs. All this adds up to 2500 calories. Does this seem right? I don't mind following that instead of P90X diet, however from all the reviews I read, people stress that P90X gives you the results but the diet guidelines are absolutely necessary.
    Did anyone follow P90X without following their nutritional ratio guidelines?
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    Registered User dbman4's Avatar
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    Originally Posted by olegplanets View Post
    Thanks guys, ok so let's say 200 grams of protein should be fine. That is 800 calories. Then I could have 100 grams of fat, which is another 900 calories, bringing the total to 1700. I need 800 more calories and that would be 200 grams of carbs. All this adds up to 2500 calories. Does this seem right? I don't mind following that instead of P90X diet, however from all the reviews I read, people stress that P90X gives you the results but the diet guidelines are absolutely necessary.
    Did anyone follow P90X without following their nutritional ratio guidelines?
    I did and I still use their workouts on occasion. Using the stickies as my baseline for constructing my diet
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