Dear FA:

I am on day 45 of P90...I lost 12 in my first 3 weeks and haven't lost anything since. I eat on the formula 40-30-30 with occassionally more protein then carbs. I stay away from bread and pasta and try to get most of my carbs from fruits and veggies. I have been eating between 1400-1500 calories a day. I am female and 5'9 and 188lbs.

I have to say my shape is definitely improving...but I am looking to get healthly...not just look good and i know my weight is currently not healthy.

I also have heart monitor and have noticed that I only burn around 270 calories with sculpt and 360 with cardio...is there a way i can burn more? I did up my weights in sculpt today...but I realize that now I can't do as many reps as fast....thus the slower heart rate (and less calories burned). I read somewhere on here you can be burning 800 calories a workout....that means I am pretty far behind. Where should I be trying to keep my heart rate to burn more calories?

Thanks - any advice on how to get over this hump would be appreciated.

my best,

Leslie

You're probably noticing a change in shape because you're gaining muscle -- which weighs more than fat, which explains the "plateau."

(Not really a plateau at all, if you ask me! )

Usually, the weight loss really kicks in during the second half of P90.

However, if you do have a problem, it's probably your lack of complex carbs (pasta and whole grain bread, potatoes). Most of the carbs you get from fruits and veggies are simple carbs, which provide quick energy bursts by pumping up your blood-sugar levels rise - but it doesn't last. Complex carbohydrate gives you sustained energy over a longer period of time - which you need to get the most out of your workout.

You may not be pushing yourself as much as you would like because you don't have the right fuel.

What's your diet like? Give me a couple sample days.

BTW, I don't put a lot of faith in heartrate monitors and other techno stuff. 800 calories is the max burn -- that's if you're hitting it super hard -- harder than you might even be able to do at this point. Just workout as hard as you can and listen to your body. Do you feel exhausted yet engergized afterwards? Then you did a GREAT workout!

Also, circuit isn't as much about burning calories as it's about building muscle -- and if the weights are too easy, you're not doing that. It's a really good thing that the new weights are hard to lift. That means they are challenging you. In fact, the slower you lift a weight, the more you work the muscle.

So bump up the complex carbs and lets see what happens!

FA,

I hope you are right concerning the weight loss happening in the second half. I am happy with the muscle development so far (if only I could see them better since they are hiding under the fat!)

I think you may be right about complex carbs. I don't eat many. I thought you weren't "supposed" to. As I mentioned I am doing the fat flush part of the Formula diet. Maybe I should go more for the maintenance part that adds more carbs. Eating more would certainly not be a problem!

My diet varies for lunch and dinner but here is a sample:
Breakfast
I have 1/4 cup (raw) steel cut oatmeal cooked up daily with 15g protein powder mixed in with 1/4 cup 1% milk and either 1T brown sugar or 1 T Almond butter (i do have this every day).

Snack
3/4 cup cottage cheese and 1/2 cup fruit (pineapple, strawberries, blueberries or grapes)

Lunch
Usually an omlette with 1 egg, 2 egg whites and some kind of veg (spinach, mushrooms, green peppers). Half the time I add either 1/2oz of diced canadian bacon or 2T goat cheese. I will have some fruit as well (half and apple or half a peach).

or
salad with 4 oz chicken or 4 oz tuna (no mayo)

Snack
Balence/Zone bar or Protein shake (8oz Met Rx)

Dinner
4 oz Chicken, turkey, fish or beef(once a week) -usually grilled and 2-3 cups of veggies (aparagus or zucchini or broccoli or califlower and salad). I have only 2T of dressing (2/3 vinegar, 1/3 olive oil). The other half of the fruit from lunch.

I have been tracking it all on fitday...and have been pretty consistant. Could this be why I may have "bonked". I had trouble keeping up the other day when I had been fine previously. How many carbs should i add, and should I exchange them for protein? I am assuming wild rice, wheat pasta and 12 grain breads are prefered.

I may stop wearing the heart rate monitor....it makes me depressed to put all that effort in and not see as many calories as I wanted burned. I just wanted a way to make sure my effort wasn't leveling off at all. I think I am working out hard...I have been sweating more each time if that is any measure!

Thanks for your assistance. And please let me know where best to add the carbs and if they should be in place of anything else.

my best,

Leslie

also...I wondered...do you think I should add some extra cardio on the sculpt days to get over this hump? I have an elliptical and could probably as 20-30 minutes every other day.

thanks

I would definately replace some of that protein with complex carbs, especially if you want to do extra cardio.

It's ok to do extra cardio, if you have the time and inclination, but be careful not to hurt yourself. Frankly, P90 is a lot of work and I don't think you need it. Extra work might burn you out.

Hi Leslie,
I read you post and think you're giving it a heck of a try!! Sounds like your diet and fitness routine are awesome.
I wish I could be so consistant.
I too am 5'9, and I love the circuit. I feel like I definately have muscle but its under the fat- very discouraging! I weigh 170 and have tried every diet under the sun which has caused my brain to want to binge whenever I try NOT to eat certain things.

Anyway- keep it up!!!!

I just wanted to say "THANKS". I was worried about having fallen into a plateau. You see, I am on day 32 and this far I've lost 9lbs, but I seam to be stuck at my current weight, for about two weeks now. I was feeling discouraged as I am following the P90 program to the "T" and felt like nothing was happening weight wise. I decided to take a look around the boards and much to my surprise, I found the answer right here. Now I feel much better, since my worries have been set at ease. You have no idea just how much helpfull, encouraging, straight forward information I've found here. And for that I just wanted to say "THANKS"

Awilda (Hourglass)

Yes thanks is the word! Within 3 days of FA's answer (and 3 days of eating some complex carbs each day) I lost 3 lbs! And I feel great...definitely was the way to go.

thanks again

Leslie

HELLOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO ALL!

Everytime i visit a board i see the "40 30 30" talk, what exactly is it, ppl are successful doing this program, whatever it is...lol, and i am interested too, bond or anyone can you tell me what it is, and where i can get more information about it, so i can start doing too!

"keep up the good work"
smooches!

my page below
http://forums.beachbody.com/eve/forums?a=tpc&s=528299664&f=5102991471&m=2802998417

40-30-30 means a healthy, balanced diet made up of 40% carbs, 30% protein and 30% fat.

It's just like the diet guide that came with your tapes, only with 40-30-30 in mind.

A good way to calculate this is with fitday.com

If you'd like more info, read The Formula by Gene and Joyce Daoust.

People tell you to stay away from carbs because they don't understand what they are saying. They should be telling you to eat lots of quality complex carbs and stay away from those made from refined grains (flour).

Most complex carbs that you get from the supermarket are junk food because they are made from flour which is just like eating sugar. Most breads are not only made from refined flour with little fiber and nutritional value, they are also made with trans fat (partially hydrogenated oil). The same goes for cereals...many are junk food.

The best source of carbs is from whole grains - Brown rice, wild rice, wheat berries, oat groats, millet to name a few. These are great food and not only should they NOT be avoided, but they should be eaten for good health, energy and weight loss. Whole grains make you feel full, so you eat less, are loaded with fiber and digest slowly.

The next best source of complex carbs is food made from ground whole grains. Whole wheat breads, whole wheat pasta, cereals made from whole grains are a few examples. The way to know is by looking on the ingredients and the first ingredient listed should be whole wheat/grains (don't get fooled by "wheat flour" - it is flour). Also, don't be fooled by words like "stone ground" - it means nothing. Some of the healthiest sounding breads belong on the rack next to the check out counter with the candy.

Carbs to be completely avoided (especially for people trying to lose weight) include breads, crackers, bagels, muffins, pretzels, some cereals flour (wheat flour, white flour, enriched flour, bleached flour, unbleached flour) or white rice because they are stripped of fiber and nutrients and cause a reaction in your system that ultimately results in fat storage and makes you hungry for more.

So, don't avoid carbs!!!! Eat lots of good carbs - it will give you energy so you can workout harder, feel fuller so you eat less and have a healthier heart because of the fiber.

Advisor - please weigh in on this (no pun intended).

Jim

People tell you to stay away from carbs because they don't understand what they are saying. They should be telling you to eat lots of quality complex carbs and stay away from those made from refined grains (flour).

Most complex carbs that you get from the supermarket are junk food because they are made from flour which is just like eating sugar. Most breads are not only made from refined flour with little fiber and nutritional value, they are also made with trans fat (partially hydrogenated oil). The same goes for cereals...many are junk food.

The best source of carbs is from whole grains - Brown rice, wild rice, wheat berries, oat groats, millet to name a few. These are great food and not only should they NOT be avoided, but they should be eaten for good health, energy and weight loss. Whole grains make you feel full, so you eat less, are loaded with fiber and digest slowly.

The next best source of complex carbs is food made from ground whole grains. Whole wheat breads, whole wheat pasta, cereals made from whole grains are a few examples. The way to know is by looking on the ingredients and the first ingredient listed should be whole wheat/grains (don't get fooled by "wheat flour" - it is flour). Also, don't be fooled by words like "stone ground" - it means nothing. Some of the healthiest sounding breads belong on the rack next to the check out counter with the candy.

Carbs to be completely avoided (especially for people trying to lose weight) include breads, crackers, bagels, muffins, pretzels, some cereals flour (wheat flour, white flour, enriched flour, bleached flour, unbleached flour) or white rice because they are stripped of fiber and nutrients and cause a reaction in your system that ultimately results in fat storage and makes you hungry for more.

So, don't avoid carbs!!!! Eat lots of good carbs - it will give you energy so you can workout harder, feel fuller so you eat less and have a healthier heart because of the fiber.

Advisor - please weigh in on this (no pun intended).

Jim