P90x Diet Schedule
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Phase 1 (Fat Shredder Plan week 1-4)
Phase 2 (Energy Booster Week 5-8)
Phase 3 (Endurance Maximizer Week 9-13)
P90x Hydration Schedule
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12 oz. water two hours prior to exercise
8-12 oz. water 15 to 30 min prior to exercise
4-8 oz. water every 15 min during exercise
P90x Results and Recovery Forumla
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Have it within 1 hour of your hardest workout.
Save the recovery drink; if you did light workout, wait til you've done a harder workout that day and use it.
Cook meat, poultry and seafood without oil using grilling
Calculations
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Resting Metabolic Rate (RMR) - Number of calories I need to breathe, pump blood, grow hair, etc.
RMR = Body Weight x 10
My RMR = 185 x 10 = 1850
1850 calories required to be alive
Daily Activity Burn (DAB) - Calories required for daily movement apart from exercise.
RMR x 20% = DAB
1850 x 20% = 370
370 calories required to move around daily
Calories Needed to Exercise for P90x = 600 calories
Total Calories Needed
= RMR + DAB + 600
= 1850 + 370 + 600
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2820 calories/day
I fall into Nutrition Level 2 of the Diet Plan for P90x (2400 to 2999 calories)
Current Body Fat:
26.5%
Body Fat Target
For Men
Fit: 14-17%
Athlete: 10-13%
Elite Athlete: 4-9%
How Many Pounds of Fat Do I Have?
Total Weight = 185 lbs
Body Fat% = 26.5%
Pounds of fat = (Body Weight x Body Fat Percent)
185lbs x 26.5% = 48.1 lbs of fat
Pounds of lean body mass = Total Weight - Pounds of fat
= 185lbs - 48.1lbs = 136.9lbs of lean body mass
Formula to reach target goal weight:
Goal weight = (Weight of Lean Body Mass / (100 - desired fat percentage)) x 100
Fit range = 14-17%
136.9/(100-17) = 165 lbs @ 17% body fat (GOAL)
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