P90X/Insanity hybrid diet...and the importance of FATS!

		calories	fat	carbs	protein
2 eggs		140	10	2	12
cereal		110	1.5	22	4
skim milk		90	0	12	8
4 oz. orange juice/4 oz. h2o		55	0	13.5	1
1 scoop protein		140	2	4	26
tilapia fillet		170	3	1	34
3/4 cup peas		70	0	12	5
apple + orange		150	0	42	2
salad w/yogurt dressing		85	5.5	7	2
Greek yogurt		140	0	22	14
2 cheese sticks		100	10	2	14
1 oz almonds		170	15	5	7
Nat pb on whole grain sandwich		450	22	48	16
totals		1870	69	192.5	145
percentages			33.21%	41.18%	31.02%

Here’s my diet for Sunday June 13, 2011.

*The percentages add up to more than 100 because some of the numbers are estimations*

I’m aiming for < 2000 calories with a balance of about 40% carbs, 30% protein, and 30% fats.  If I feel my energy levels are too low (crashing during the Insanity workouts), I’ll increase by adding another protein drink or Shakeology. According to the P90X diet guide I’m supposed to be eating 2400 calories per day, I think it’s a bit high.

In the past I made the common mistake of consuming too little fat in my diet. I know that sounds contradictory, but the evidence suggests otherwise.


 A diet too low in fat can inhibit the absorption of fat-soluble vitamins like A, D, E, and K. If you’re not getting enough fat these vitamins will be excreted instead of being stored in the liver and fat cells for use by the body.

A deficiency in fatty acids like omega-3 and omega-6 are essential for the production of hormones and chemicals produced in the brain and a deficiency can cause depression and other mood and behavior issues.

Dietary fat is calorically dense. Carbohydrates and protein each have 4 calories per gram; fat on the other hand has a whopping 9 calories per gram. Without this concentrated source of calories it’s difficult to consume enough calories to keep the metabolism high. When the body senses a food shortage, (low calorie intake), it slows the metabolism and guess what process that triggers. FAT STORAGE!  So, if you want to burn off those excess pounds, limiting your calories may not be the best strategy, besides, this concentrated source of energy is absolutely necessary to an active lifestyle.

Of course, when referring to fats I’m talking about the good kind of fats. Fish, olives, almonds, peanut butter, avocados, red meat, and whole eggs are sources of good fats. Don’t be afraid of the fat in the red meat or the cholesterol in the eggs.

I’ll tell you why in a later post…