Hoping somebody can help me. Started P90X, Phase 1 at the end of August. Within 3 weeks I had taken 1 1/2" off my hips and then at 5 weeks it was up to 3" which was very encouraging. At that time I had also dropped almost 15 lbs.

Here I am not in Phase II and the middle of week 3 and I can't lose another pound. We purchased one of those fancy scales that tells your body fat, RMR, skeletal muscle, visceral fat, etc. and everything was going in the right direction until I entered this phase. I have added cream of wheat to my morning regime and also some nuts for one of the snacks.

My stats are this: body fat from 45.2 to 43.2
visceral fat from 10 down to 9
RMR from 1576 down to 1546 and now back to 1568
Skeletal muscle from 23.2 up to 26.6
Weight from 196.5 to 180.6

Unfortunately, this past week my weight has gone back up as much as three lbs, and my RMR which had been declining steadily is now starting to go back up (which is good). I know that the RMR is where we are supposed to have at least as many calories at our RMR, but now that I'm getting up there, my weight is also increasing. I am still sticking to the fat shredding phase 1 requirements of 50 protein, 30 carbs and 20 fat...what am I doing WRONG???

My caloric intake which had been in the 850 - 1100 range while losing weight has been increased to 12-1500 and I'm now gaining. While I was in the lower caloric intake, I never bonked, always had plenty of energy to do the P90X routine and so I think I need some suggestions.

Will increasing my water intake help?

QUOTE:
My caloric intake which had been in the 850 - 1100 range

i have no doubt this is why you're plateauing. no doubt at all. you're 180lbs and thats all you're eating? do you see your numbers? you lost TWO pounds of fat, vs. almost 16 lbs of body weight. that means almost 90% of your weight loss was muscle.

you need to, NEED TO up your calories. and move on to phase II nutrition. you're not supposed to be on fat-shredder for very long.

Listen to Coco, you're starving yourself. I weigh 210 and burn your entire daily intake of calories in about 2 hours. Sure you weigh less, but I bet you burn 500-600 with P90X alone, nevermind the rest of your day.

At 850 calories, if you did 50% protein 30% carbs 20% fat, thats only 106g of protein, 64g of carbs and 19g of fat. That's not good on many levels, too many to name. I wonder if the local doctor who posts here is going to chime in with all the health risks of a diet so low. Most hospitals will put a coma patient on much higher calories.

Rick

Thank you for your comments - I did bump up my caloric intake and so for the past week have been in the 1500 - 1600 calorie range...but now my weight is going up and we do the lean program for P90X every single day? Is that normal and should I just know that it will eventually change to numbers going in the right direction?

As I brought up my calories, I felt like all I did was eat all day long !!!

Rick,

I'd be happy to chime in, but you're doing a great job and I don't have anything else to suggest! I'd increase the calories as others suggest, and give it some more time.

Hope this helps...

Kevin

Thanks Kevin...just thought the only other thing I can do is let you know approximately what my daily diet looks like and from there you can lend a hand.

Breakfast: 1 cup orange juice
1 cup whole wheat cereal (Cream of Wheat)
1 cup fat free milk
1 tsp. pure cane washed raw sugar (everybody says splenda is BAD)

snack
string cheese (low fat)

lunch
3 oz sliced turkey
salad (2 cups)
fat free italian dressing

snack
whey protein powder with water

dinner
3-6 oz lean meat
1 cup vegetable (from list P90X provides)

protein shot (25G) from Costco - always consumed immediately after workout and before dinner

6-10 glasses water daily

I am a 53 year old female, stand 5'5" tall and currently weigh 181.6 (was 180.6 before I started eating more !!! lol)


Where can I change and to what? I'm open to listening.

Great to hear you've upped the calories. So now a question -- how tall are you and are you a man or a woman? I ask this as your stated bodyfat percentage seems to indicate either you are a very small person or perhaps the bodyfat measurement is off. 180 pounds, 43% bodyfat means lean body mass of 102 pounds. I own one of those scales and it is WAY off, so want to make sure yours isnt also.

The gain of the weight could easily be explained by your body naturally undoing some of the damage done by the ultra-low calorie weeks you did. Just want to understand your body composition a little better.

Rick

5'5", female see previous message about my typical daily intake and I'd be glad to hear your response and suggestions.

Penny

my only suggestion (asides from adding calories) is to make sure you're getting protein in the morning. you've gone all night (sleeping) without feeding your muscles, and you need some in the morning to aid in the repair of the muscles from working out.

oh, i would get a little more water too, depending on what you're considering as a "glass". rule of thumb is to get about 55% of your body weight in fluid ounces is what you should be having. so at 180, you should be getting about 100oz of water. thats a considerable amount. and since you're on P90X, its going to be more than that.

These past few days been adding a cup of cottage cheese for my breakfast...

Was wondering if increasing the water intake would help...

Did over 1500 calories yesterday and still my fat % went up a bit, my RMR went down and my skeletal muscle went down...everything in the wrong direction...trying not to get discouraged though.

unless you're "emotionally strong" enough, i would NOT weigh myself everyday like it seems you are. there are so many factors that go into how much you weight day to day. ideally you'll want to weigh yourself once a week (at most), and first thing in the morning.

have you taken measurements? THAT is your surest measure of your progress. the scale is not an accurate way to measure your progress on P90X. some people lose, some people gain, other stay the same. why? because you lose fat, but at the same time gain muscle, which we all know is denser than fat.

so take your measurements now, and dont do it again until you've finished phase 2, and compare!

One thing that may help is to weigh yourself once a week instead of every day or every few days... you get more accurate numbers of your total loss that way. Also, weigh yourself at the same time of day when you do.

If you're a girl, you shouldn't need a ton of calories. I think right around 1500 (maybe stick between 1400-1600 per day) would be fine for you, as long as you have enough energy to do the workouts and not feel dizzy or light headed during them or afterwards.

First i doubt your eating enough.2nd when you start to gain muscle you will sometimes gain weight back tricking you because muscle weighs more than fat.Also im no scientist but how could a home scale possibly tell you skeletal muscle weight visceral fat ect.I mean does this machine xray you?Just get a reg scale bro.Also yes you should drink atleast 4 12 ounce waters a day.Some bodybuilders drink over a gallon a day,buthwo has time to piss that much lol