This is the one thing I haven't been following in the P90X Nutrition Plan.

Has anyone actually stuck by the 1 carb serving a day in Phase 1? It's just insane. I've stuck to the 40-40-20 rule, meaning that 40% of Calories are from Carbs, 40% from Protein, 20% Fat. This is the most common guideline for those entering a workout regimen.

How much of a difference will this make in terms of results? I find it very confusing that such a low amount of carbs are recommended. Muscles need simple carbs to 'feed' themselves to keep it in layman's terms. Glycogen stores need to be replenished, and I don't know if that can be done adequately with only 1 serving a day.

Here's an interesting link on the subject:
15 Reasons to Avoid Low Carb, High Protein Diets

Quote FTA:
"1. Low carb (ketogenic) diets deplete the healthy glycogen (the storage form of glucose) stores in your muscles and liver. When you deplete glycogen stores, you also dehydrate, often causing the scale to drop significantly in the first week or two of the diet. This is usually interpreted as fat loss when it's actually mostly from dehydration and muscle loss. By the way, this is one of the reasons that low carb diets are so popular at the moment - there is a quick initial, but deceptive drop in scale weight.


3. Depletion of muscle glycogen leads to muscle atrophy (loss of muscle). This happens because muscle glycogen (broken down to glucose) is the fuel of choice for the muscle during movement. There is always a fuel mix, but without muscle glycogen, the muscle fibers that contract, even at rest to maintain muscle tone, contract less when glycogen is not immediately available in the muscle. Depletion of muscle glycogen also causes you to exercise and move less than normal which leads to muscle loss and the inability to maintain adequate muscle tone.

When insulin levels are chronically too low as they may be in very low carb diets, catabolism (breakdown) of muscle protein increases, and protein synthesis stops."

I'd love to hear some thoughts on this.

You're obviously a lot more educated on this subject then myself, but for the most part I have stuck with one carb a day, sometimes I go with two carbs because I'm running a lot in addition to the P90X. I read one forum, something like 'caustic musings' that discussed p90x and the diet, her outlook was the low carb high protein diet was to get dramatic weight loss at the beginning of the program to encourage continued use etc, it may be true.

I have been eating about 2-3 carb portions per day. I feel 1 is too low, but the lower, the more weight you may drop. I have been finding it hard to suck down all the protein without some wheat bread or wraps + healthy carbs like a baked potato.

I am only in week 1 though and by no means an expert on this in any way.

The 1 Carb portion plan is just for the first Month. It's the fat shredder plan. Low/No Carb diets are dangerous if they're continued for a long time but for a short term they're highly efficient at removing fat really fast. The 40/40/20 is the best long term plan but it isn't as efficient at fat loss. If you do the low/no carb plan you need to keep high protein intake and plenty of water to prevent the side effects.

This is a very good question to ask. It does seem very low. I am on day #13 and I try to keep carbs low but usually end up with at least 2 servings a day. The first few days of the program I was basically cutting out all carbs and was getting a Migraine every day. I also have a very fast metabolism, so even eating 5 times a day, I am still always hungry! Carbs have always been the only thing that can fill me up. It's frustrating...I've just been eating healthy and trying not to beat myself up too much if I have an extra carb or two. I mean, I'm doing fine with the workouts so hopefully the weight loss will come in time.

I haven't stuck to this as strictly as I could have having 2-3 servings of carbs. but I'm through the first month and haven't lost much weight. I'm not sure if it's too late in the program to start over with the fat shredder meal plan.

Pandora wrote:

QUOTE:
I haven't stuck to this as strictly as I could have having 2-3 servings of carbs. but I'm through the first month and haven't lost much weight. I'm not sure if it's too late in the program to start over with the fat shredder meal plan.

I have been horrible with the diet and have actually gained weight. I need to relaunch the phase 1 diet and catch up. My own darn fault. I am lots stronger....just need to start shedding the fat. Ha!

JB

When I re-read the nutrition guide I found the following gem, they list the nutritional proportions for each phase (% of Calories from Protein, Carbs and Fat)

For phase one it should be 50% Protein, 30% Carbs and 20% Fat. I'll be adjusting my diet to this next week.

Interesting. I'm guessing that they assume you will be taking in enough carbohydrates from other sources and only advice 1 carbohydrate dominated serving.

mike.h, yeah I just saw that the other day too. I'm on Week 3 and my percentages are close but not exact so I'm changing it up a little. Just need slightly more protein and a little less carbs. There are carbs in everything almost so you are getting them. For most of phase 1 I was like 45% protein, 45% carb and 10-20% fat. Just depends on the day really. I post my percentages daily on my blog.

With each phase protein decreases and carbs increase by 10%

Plutus,

That's a great blog you're running. I wish I was that organized and efficient

I'm hoping to increase my caloric intake a bit for next week (It's been too low) and also adjust the levels of carbs and proteins.

Mike H.

It is actually 1 processed carb serving you are allowed. At level II you are allowed 1 fruit, 4 veggies and a snack (whick includes carbs). That is more than enough carbs for this program. People would not be getting the results they are and survive the workouts if the diet was flawed. You can eat all the clean veggies you want and i guarantee you will be fine, but your body does not need the breads and pastas that is the point. Your quotes above are extreme but basic examples of what happens biochemically. You can eat crap food and your glycogen stores will be replenished, it has too. Atrophy and weakness only happens if you are not getting enough calories.

probably another reason why the recovery drink is important as well. because it feeds your body with carbs when you need it the most.

Hi there...

I'm new the forum and to P90X (starting on Monday), but I am not new to Nutrition.

Technically, if you are taking your Recovery drink that in itself is enough carbs to initially renew your Glycogen stores... I mean, that's what it is there for..

Also, if you think about it, you get a fruit serving too... Most fruit have some carbs in them...

I don't think the plan mapped out for Phase I is anywhere as near as extreme as Atkins and other low carb diets..

Hope this helps...

Carbs are low for most people including me (cereal and bread lover). However, I agree with the above. You will definitely get carbs in the recovery drink (pretty much a full serving of carbs) and fruit. Also, if you feel you need more carbs in your diet during phase 1, the snack portion allows you to choose a carb (how much depends on what level you are).

Vegetables are carbs!

Carbs are found in the following groups:
Carbs (obvious)
Fruits
Dairy
Vegetable
Snacks
meats (some carbs)

Do not count only the carbs in the carbs for outside p90x calculation.

The same is true for the proteins that are found in the categories:
Protein (obvious)
Dairy
Carbs (some protein too)
And some veggies and fruits

We are more than halfway in P90X but we kinda switch the meal plan, now sticking to 5-6 meals a day with 1/6 of your weight in g of protein and a 1900 cal/day for a phase II person.
For me 160pounds it's 6 meals at 310cal with 26g proteins per meals.