Confused about doing excercising programs.

OK Guys. I am at the point where I want to build more muscle on me. I am down to 210 from my original 340. Now, I purchased a workout plan called P90X. It tells my i require "Level III" nutrition (out of III). When i look up how much i food i need to eat to gain muscle - its devastating. For my old self, this is not a problem at all...but heres what i got to eat:

9 Servings of Protein
4 Servings of Dairy
1 Serving of Fruit
4 Servings of Vegetables
1 Serving of Fat
1 Serving of Carbs
1 Snack

Now here is the question i was wonderin. Since my stumach has gotten smaller after I got the surgery....do I require less food intake to get the results as people without the surgery? Because if not...I really dont know how to go on with this plan of gaining muscle! The most I can muster is 3 servings of protein a day (chicken) and thats pushing it!

It would “depend” on what they are calling - A “Serving” of Protein. How many Grams per “Serving?” With protein supplements you can get in an extra 100 gms just Drinking them with your water intake for the day. Would have to have something more specific than “serving” to offer any helpful input. Do they break out the nutrition info Into Grams of Carbs, Fats, and Proteins? The- ” 9 Servings of Protein 4 Servings of Dairy 1 Serving of Fruit 4 Servings of Vegetables 1 Serving of Fat 1 Serving of Carbs 1 Snack” Is 'way' vague… Sort of like a mechanic saying- “Here’s the problem, it’s the metal part of the engine.” Check this link- All I’ve got on P90x Hope it helps... Do keep an eye on them as to the charges ... Power90scams Best Wishes- Dx

The critical piece is the exercise program....one that stresses the importance of both cardio and resistance.  My belief is for someone who has had WLS, throw the conventional wisdom out the window and ignore the personal trainers and nutritional advice that's based on someone with normal plumbing. While the menu you provided and example of is sound and conducive to weight loss, maintenance and complimentary to a exercise regimen, it simply does not correlate to a stomach not much larger than an egg. For building muscle, it's best to match number of grams of protein daily to your desired weight.  Likely, you'll need to supplement with whey protein isolate in order to attain that level of protein. For what it's worth I did tone up, but until I upped my protein intake to approximately 175 grams daily, I could not gain muscle mass.  So, to keep it simple - stay low-carb, low-fat, high-protein in your meals.  Make sure to limit snacks and make sure they are healthy choices.  Find a whey protein isolate (low-carb version) and get in 2-3 shakes a day (30-40 grams per serving / typically 2 scoops) to get in your protein requirements...this can be in addition to or as a replacement to your snacks.  Now that being said as I mentioned before - a combination of weight training and cardio will net you the best results.  Make sure you give yourself adequate rest in between weight training...every other day max for total body or alternate muscle groups to allow for recovery.  Cardio activity you can do everyday if desired. I could get into more specifics, and others could too.  But, it's important that YOU find what works best and that what you do is something you enjoy and will repeat day in and day out. Cards Fan loseSMART!  loseSTRONG!

i will definitely need to drink a ton of shakes to get to around~180 (my desired weight or so)

i will post what they consider a "serving" in a few minutes

So far i got the product I ordered with no problems, but thanks for alerting me to possible scams, dx.

Protein servings according to p90x:

3 oz chicken/turkey breast
6 egg whites
3 oz fish/shellfish
3 oz ham slices,fat-free
3 oz pork tenderlain
1/3 cup protein powder (a lot...)
3 oz red meat
1 soy burger
etc,etc

Actually you won't have to drink a ton of shakes...for example Optimum Nutrition 100% Gold Standard Whey Protein Isolate has 24 grams per scoop.  Each shake you can do two scoops getting you 48 grams of protein in only 6 oz. of water.  Do this three times daily - in the morning, mid-afternoon and evening and that will get you 152 grams of protein.  The mid-afternoon shake recommend doing only one scoop which will take you down to 128 grams of protein and the rest of your daily requirement you can get through food. In my opinion, and it's only an opinion - get rid of the Power 90.  You don't need it.  Follow the instructions your surgeon and nutritionist gave you and supplement your protein.  If you also follow a consistent exercise regimen you'll achieve your goals. Here's the deal the menu the nutritionist gave you is sound advice I'm assuming.  The trouble is, getting all the protein you need to build muscle is very difficult to do, unless you want to be eating several times daily.  Find a balance between food and supplements and you'll be on your way! CF

I don't know what they mean by "serving" and I don't suppose I really care.  I believe we (WLS patients) do work essentially like most normal people, other than the tiny stomach.  I also believe most workout mags/trainers/etc. way overstate how much protein you need.  Here is what to watch for, in order of importance (but all important): 1. A consistent routine that challenges your muscles.  There are lots of debates about types of routines, reps, weights, etc.  I have my own opinions.  Bottom line, most of the mainline plans "work," particularly for someone who is nowhere near their peak.  Pick something that's challenging but practical enough you'll stick with it, and that emphasizes compound exercises and major muscle groups.  The other details you can quibble with more if you get bored or begin to push your limits. 2. Protein.  Again, lots of opinions here, but science suggests that for a man, about 80g is an absolute minimum, but that lifting weights may or may not change that much.  I would say 100g should be your floor, and 200g your ceiling.  In between that, there's a lot of opinion, a lot of hype, and a lot of pseudo-science.  Above that, it's almost entirely hype and BS.  I personally shoot for about 120g. 3. Calories.  As your BMI drops below 30, it will get harder to lose weight without sacrificing muscle.  You need to keep your calorie deficit moderate so you don't catabolize muscle or prevent muscle growth.  IMO, at least 1500 calories every day.  2000 might be a reasonable target.  That said, there is no need for these huge calorie surpluses that some workout experts claim you need.  Even if they were necessary for some people, you are not one of them because you have extra fat to draw on.  If you ever get below 12% body fat (some problem to have, huh?) then you can start worrying about whether you need a calorie surplus to build muscle.  Until then, just keep it reasonable, getting your intake closer and closer to your full daily needs as your body fat drops.