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My Fitness Pal

Everybody that goes through a fitness program like P90X or Insanity, or even a spinning class will always get great results from nutrition. Like I said, nutrition is the foundation of life and it must NOT be neglected. So how do you maximize your results with proper nutrition? How do you know how many grams of protein to eat for your fat shredder phase? Well, I’ve found something just terrific for everybody to use!

 

 Myfitnesspal!

 

I first found out about this through my Beachbody coach Wayne and he couldn’t stop raving about it. It’s apparent that it works great! If you have seen his results on youtube or his website, you’ll see how important nutrition is to achieve great results. I’ve been using http://www.fitday.com for a while but something was missing. I had to make customized meals for nearly everything and that’s including the big brands! Also, there isn’t a good database to boot. So there was a lot of initial work to be had and that was kind of unnerving for someone who just started P90X for the first time and wanted to get past the learning curve of clean nutrition.

The great thing about Myfitnesspal is that you can tailor your ratios like 50/30/20% for your fat shredder for 40/40/20 for your maintenance phase. Not to mention there’s a HUGE database at your disposal. If you want to look up a certain Shakeology flavor, it’s already there! If you want to look up a type of rice, it’s there too. There’s even a scanner on the Iphone and Android phone app that you can register the food through right away, pretty cool huh? For the app, there is a pie chart that comes in handy. They’re still working on one for the website so bear with that for now.

If you want to know how to tailor your percentages on MFP, go to MyHome–Goals—Change Goals— click on custom and set the protein/carb/fat to whatever percent you are on right now. That’s it! You can start logging your food right away and they all will be stored in your bank so you can access them for the next day if needed. Now there’s no excuse not to track your nutrition!

Keeping track of exactly what you eat every meal and snack for each day is the way to go, even though that sounds a bit overwhelming. You can even pre-plan for the next day and so on if that works for you. It certainly works for me and I will keep using it for a very long time.

There is a message board full of different topics from success stories to nutrition help to custom groups for specific work-out programs so people can be accountable to each other and themselves. My profile is Michaelispas, feel free to add me and you can even see my diary for each day. That’s accountability right there for me and for you.

On a final note, there is a feature that you can add exercises and you will be granted “calories” to eat back. No need for that. If you have a certain nutrition guideline like the Fat Shredder, that’s all you need to keep track of!

Bring it!

Want to lose fat?

People ask what to do about nutrition becuase they either just brought a program like P90X or Insanity. It is important to have a guideline to lose fat, gain muscle or tone up. With no plan, how do you expect to succeed?

Results is 80 percent nutrition, 20 percent working out. I’ve lost 72 pounds and counting in almost 6 months and it’s not because I do P90X while eating burgers and fries. Nutrition is the foundation of life and it shouldn’t be neglected at all. Yes it can be hard to refine nutrition but the workouts are hard too! Don’t neglect one or the other.

A general guideline to follow but you need to adjust according to what your body tells you.

This is called the “Fat Shredder” phase of P90X and it applies to any other exercise regimen as well.

Men

6′ and above: 1900-2200 calories per day
5’6 – 5’11: 1700-1900 calories per day
Less than 5’6: 1500

Women

5’6 and above: 1200-1400 calories per day
Under 5’6: 1000-1200 calories per day

At those calories, you need to eat 50 percent protein, 30 percent carbs, and 20 percent fat. the high protein moderate carbs guideline is to promote fat loss and building/repairing muscles after a hard workout each day.

To keep track of your nutrition, myfitnesspal.com is a great tool to use. Feel free to add me (michaelispas) You can check out my diary for fat shredder ideas.

Stay tuned for the next phase of nutrition to get that ripped look!

Bring it!

P90X Review

The program that changed my life.

Created by Tony Horton of Beachbody to give maximum results in a short time. It was made with a specific principle- muscle confusion.

It comes with twelve workouts, a mix of lifting, cardio, and recovery.

To prevent from plateauing like most workouts, P90X has three phases (one month each phase) that transitions to the next month.

There are three weeks of the same workouts then the fourth week is a recovery week consisting of some core work like yoga that gives your major muscle groups a break from all those lifting.

Once the recovery week is finished, you will be doing the same thing all over again, but with two different lift days substituted for two of the lifting workouts in the first phase. See the pattern there?

The final phase is alternating weeks of the first two phases (four weeks long) then capped off with the recovery week. That is when people start to get results.

Equipment needed

-Pull-up bar
-Dumbbells or resistance bands
-Yoga mat
-Your best effort!

My Take

I’ve had incredible success with P90X, I lost 70 pounds and counting. I am becoming much more strong and muscles are getting defined. It blasts the back, chest, abdomen region, legs, and arms throughout the week. It undoubtedly works.

Every move is modifiable. You can use resistance bands instead of a pullup bar and dumbells.

The Cons

The same dialogue by Tony and the gang. Some jokes gets old after a while. However, there are some options like cues and music or you can just turn the volume off.

Overall, it’s hard to deny a complete program like P90X to follow and achieve great results for yourself. Combined with great nutrition, you will change your life like mine.