I'm currently in phase 2 and trying to follow the 40/40/20 ratio a day right now. (40%Protein, 40%Carbs, 20%Fat)

I started at 198 lbs. I havnt been weighing myself regularly except for maybe stepping on the scales whenever I happen to pass them. A few weeks ago I was around 186 lbs.

So far through phase 2 I've been doing pretty good keeping the carbs and protein up and usually always fall short on the fat. A typical day ending ratio calculation comes to around 13% fat, 44% carbs and 43% protein. Sometimes more on the protein than the carbs.

I used the calorie calculator suggested by this site and at 186 lbs, 5'11", 31 years of age it gives me 3200 calories a day to maintain that weight.

My goal is to get to around 175lbs build some muscle mass and tighten up a bit, especially in the ab dept.

I've been eating around 1800-1900 calories a day and usually get around 50g fat, 160-170g carbs, 160-180g protein.

Anyone else fall in this category and can maybe tell me if I'm getting enough?

The results btw have been coming along nicely so far, I just want to make sure I'm building up right for the final results. Havnt missed a day yet and sometimes I throw a little extra cardio in the mix.

51 days to go till ROUND 2!

Thanks. (special thanks to PaulyP for all his help and motivation so far)

Shawn.FitZ wrote:


About 1-1.5 grams of protein and carbs per lbs body weight. so you seem to be fine. YOu want to be 175 then eat the maintenance nutrition of a 175lbs person.

hi here's something you might find useful..it's an almost perfect 40/40/20 daily eating plan which will allow you to have cheese with every meal and still use olive oil for cooking (not that aerosoly pam stuff)

I weigh 205 right now. Im 5 foot 8 in. My calorie needs just to maintain my weight are 3000 but Im about 1000 calories below with this meal plan And best of all, you can stay on it even after the p90 is over. Print this out and put it on your fridge.

Ive been on this for about 3 weeks and have lost almost 10 pounds. It works! (If you want more info about what foods have what in it, go to www.livestrong.com/myplate/)

p=protein
c=carbs
f=fats
cals=calories

BREAKFAST:
==========
3-4 egg whites with:
2 tablespoons olive oil (used for cooking)
2 tablespoons fat free cheese (in the omelet)
6 tablespoons salsa (on top after you cooked them)
12 oz fat free skim milk + 1 scoop whey + 1 banana=protein drink
2 coffee with 2 truvia

(50p/53c/29f/585cal)
--------------------------------------------------
SNACK 1:
========
apple

(17c/80cal)
--------------------------------------------------
LUNCH:
======
2 low carb wraps with:
2 tablespoons fat free cheese
4 slices turkey
6 tablespoons salsa
spinach
fat free mustard/mayo
about 1 cup broccoli or veggies

(41p/34c/6f/375cal)
--------------------------------------------------
SNACK 2:
========
1 pure protein choc-peanut butter bar (the 78g one)

(31p/23c/10f/310cal)
--------------------------------------------------
RECOVERY DRINK:
===============
12 oz. chocolate Silk Light soy milk

(5p/20c/2f/135cal)
--------------------------------------------------
DINNER:
=======
2 chicken breasts OR 2 tilapia fillets OR 2 salmon steaks OR 30 pieces of shrimp:
2 tablespoons olive oil (used for cooking)
2 tablespoons fat free cheese (put on top)
6 tablespoons salsa (put on top)
about 1 cup broccoli/veggies

(54p/39c/33-31-55-31f/590cal)
--------------------------------------------------

Totals:
-------
Total Protein/day = 181 g
Total Carbs/day = 186 g
Total Fats/day = 80g (if you eat 2 chicken breasts)/78g(if you eat 2 fillets of tilapia)/102g (if you eat 2 salmon steaks)/78g (if you eat the 30 pieces of shrimp)

Total grams eaten = 447 g

Calculations:
-------------
Protein: 181g/447g = 40.5%
Carbs: 186g/447g = 41.6%
Fats: 80g/447g,78g/447g,102g/447g,78g/447g =
17.9% (if you eat chicken for dinner)
17.4% (if you eat tilapia for dinner)
22.8% (if you eat salmon for dinner)
17.4% (if you eat 30 pieces of shrimp for dinner)

Hey Shawn,

I'll be starting phase 2 next week and I'm on the same boat as you. Started out 198 lbs. (5'11") and am currently 188 lbs. I'm kind of curious about this information also. I'm starting to see changes but I feel like I'm not losing anymore weight, not sure if that is a good or band thing. The first week it felt like I dropped 8-10 lbs, then i just stood around high 180's for these past weeks.
I'm on my 4th week now and I'm trying to do the nutrition thing right since I'm picky eater.
I'm going to try this meal plan that was listed once I start phase 2.



Shawn.FitZ wrote:

i'm pretty much in your ball bark, 44 yrs, 5'11 175 now (started at 210lbs) before starting to diet and p90. I'm in second week of phase 3 now, a few weeks left. I generally eat 1600-1800 calories, sometimes 2000-2200. I now try to cycle calories and eat 1600 for 3 days then go up to 2200 for a day or 2 and then back down for 3 days. My weight loss has really slowed down lately going for the last 10 pounds. I bonked a few times when I wasn't getting enough calories so I try to make sure I eat enough now.

Going by calculations I am way under what I should be eating, as you are as well. When you eat clean I find it very difficult to get up to 3000 calories, even when I eat 5-6 times a day. I am never hungry, I seem to eat more than I ever did but it just doesn't add up because I stay away from cookies and fats and in and out burger and cheese and crackers late at night right before bed like I used to. I think as long as you have enough energy to do the workouts and feel good and are not going hungry and still getting results then do what you are doing. If you start to struggle then try and up the calories, I wouldn't go any lower than what you are at now.

I track everything, calories, weight, body fat, etc. on a daily basis. Since my weight loss has really slowed down I am starting to add some steady cardio to my routine on my exercise bike. When I first started eating right and exercising my weight dropped like a rock, then it slowed down to 2 or 3 pounds a week. Some times though I wouldn't drop at all for a week and then start losing again the next week. I try to not get too concerened about it and just keep working hard and eating clean.

I have some of the same concerns.

I often wonder if I should be eating MORE calories. I sometimes feel out of energy late in the day.

I'm supposed to (according to the calculator I used) get 3200 a day to maintain a weight of 189. I'm generally getting 2000 a day, sometimes more, sometimes less. My goal weight is 175.

Just like you guys, the first 3-4 weeks I lost 10-11 pounds like it was nothing! I can straight up pull my, once tight, blue jeans clean off my waist no problems! I'm literally walking out of my clothes! I have to tighten the belt a lot tighter than I used to, lol.

One question though, I'm a little concerned about my given calories a day of 3200. You guys said you were about the same as me. Does that sound right? 3200? My wife had to do the calculation for my at her office over the phone because we don't have Internet access right now and my iPhone won't load the numbers properly. Just making sure she did it right, hehe.

I've been trying to eat as healthy as possible. I eat the same thing everyday for breakfast, snacks and lunch. Dinner on the other hand can be tricky sometimes. My wife and I have a 5 year old and so I have to tailor my choices somewhat according to what everybody else is having. I eat a lot of grilled chicken salads from chick fil a, lol!

Good luck you guys!