Nutrition and Calorie Help
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cspencer37
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- Joined: Wed Jan 22, 2014 5:28 pm
Nutrition and Calorie Help
Hey guys. I am a 5'9 140-145 pound college . I have completed the insanity program and for the last 4-5 months or so I have been doing the max insanity workouts 6 times a week (workout 3 days, off day, 3 more days etc.) and have lost 30-40 pounds since last April. I just recently began a p90x/insanity hybrid, still working out 6 days a week. With the insanity workouts I burn around 800-1000 calories per workout, and 300 or so with p90x so far. I need to put on a few healthy pounds, but I am afraid to increase calorie intake because I have the fear that I will rapidly gain fat. With this workout regimen and these calorie burns, is fear logical? On MOST days calorie intake is just at or slightly less than 2000. I, just like everybody else, have days where I go over though, and when I go over even by the slightest margin I freak out and get scared all progress will be ruined. This is what is keeping me from increasing calorie intake. Is this a stupid fear? Any and all help and suggestions are greatly appreciated!!
Re: Nutrition and Calorie Help
You could increase the calories by increasing the protein and healthy fats, as then there is no carb increase which might result in fat conversion from any excess.
However if you're concerned I'd suggest being subtle with it, so if you eat 6 times a day, have another 5g protein and 3-4g fats, so thats 47-56 calories per meal.
This means you'd be eating in the region of another 300 calories a day, so not too much for now, but then you've got a chance for to assess the effects.
However if you're concerned I'd suggest being subtle with it, so if you eat 6 times a day, have another 5g protein and 3-4g fats, so thats 47-56 calories per meal.
This means you'd be eating in the region of another 300 calories a day, so not too much for now, but then you've got a chance for to assess the effects.
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FatLoss_Warrior
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Re: Nutrition and Calorie Help
Hey,
Your fear is completely justified. It's normal to feel like you'll gain back all of the calories that you've tirelessly worked out to lose especially when you're looking to put in some 'healthy' pounds. The thing is you must be cautious of what you're putting in. Are the calories coming from a good source or are they empty? If the foods that you're taking are organic and have a good thermogenic value(i.e chicken breast,lean steak) then you're good. Stay clear from empty calories and try not to over indulge.
They're different food plans that you can follow but I've found the best one to be eating around 3-4 times a day(food portions should be a palm and a half) then fasting for 1 day,the next 2 eat reduced carbohydrates with your meals then reload on the weekends.
Hope this helps.
Have fun with your fitness journey.
TJ.
Your fear is completely justified. It's normal to feel like you'll gain back all of the calories that you've tirelessly worked out to lose especially when you're looking to put in some 'healthy' pounds. The thing is you must be cautious of what you're putting in. Are the calories coming from a good source or are they empty? If the foods that you're taking are organic and have a good thermogenic value(i.e chicken breast,lean steak) then you're good. Stay clear from empty calories and try not to over indulge.
They're different food plans that you can follow but I've found the best one to be eating around 3-4 times a day(food portions should be a palm and a half) then fasting for 1 day,the next 2 eat reduced carbohydrates with your meals then reload on the weekends.
Hope this helps.
Have fun with your fitness journey.
TJ.
Re: Nutrition and Calorie Help
Hi there.
You are on the right track, and I find no reason to fear. Since you're burning that much, you can still increase you calorie intake but prioritize healthy calories like those from nuts, yogurt, complex carbs, and the like. Avoid empty calories and don't indulge too much. If you'd like to streamline your diet plan and be able to count how much calories are going through, I'd like to share this article - http://tgp.com.ph/blog/count-calories-m ... -diabetes/" onclick="window.open(this.href);return false;. It clarified a lot for me and I was able to make better food choices. Yeah, it's a challenge to maintain but I indulge once in a while. Moderation is key.
You are on the right track, and I find no reason to fear. Since you're burning that much, you can still increase you calorie intake but prioritize healthy calories like those from nuts, yogurt, complex carbs, and the like. Avoid empty calories and don't indulge too much. If you'd like to streamline your diet plan and be able to count how much calories are going through, I'd like to share this article - http://tgp.com.ph/blog/count-calories-m ... -diabetes/" onclick="window.open(this.href);return false;. It clarified a lot for me and I was able to make better food choices. Yeah, it's a challenge to maintain but I indulge once in a while. Moderation is key.