Nutrition and Exercise

People have been emailing me since I have been a Team Beachbody coach and wanted my advice on my weightloss and what nutrition tips I have. So I have decided to post what I know and what has worked for me in keeping my weight loss and staying fit and healthy.

As far as nutrition and losing weight, the overall goal is total calories lost per day compared to what you are at now. I understand eating can be difficult for some people but there has to be some small changes to actually start the fat loss and to raise your metabolism. I suggest trying to eat smaller meals but more frequently. I used to eat only 3 times a day; breakfast, lunch and dinner. Now I eat 5-6 meals a day. I am 5 foot 10 inches tall and weigh 172 lbs now. I strive to eat about 2400 calories a day. The equation I used is this:

your body weight x 10 = resting metabolic rate(rmr)
ex. 172 x 10 = 1720

rmr x 20% = daily activity burn
ex. 1720 x 20% = 344

rmr + daily activity burn + 600 = energy amount
1720 +344 + 600 = 2664

energy amount nutrition level
1800 – 2399 level 1
2400 – 2999 level 2
3000 + level 3

Use this equation to get what your nutrition level is. The P90X workouts burn about 600 calories so thats what it says there in the energy amount.

So I try to split my 2400 calories into 5-6 meals a day which mean 400 – 480 calories per meal. Then I also factor in the amount of protein/carb/fat. The first phase of p90x requires 50/30/20, phase 2 is 40/40/20 then phase 3 is 20/60/20.

This might be a little much for anyone to start doing right off the bat but with the diet you can achieve a lot. The P90X workout is just there to accelerate your weight loss. If you can do the diet then that is where you will find your results. I believe if you eat well then exercise is there to assist in your health and accelerate the weight loss.

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