The P90X Nutrition Plan is a 13-week program that centers on physical fitness and healthy eating habits to assist you in losing weight and building muscle. Developed by Carl Diekler, the P90X Nutrition Plan is designed to increase your stamina and metabolism, thereby achieving your weight loss goal and maintaining a toned body. Included in the P90X Nutrition Plan are 12 DVD’s demonstrating various exercise routines and motivational support. There are no pre-packaged meals to buy or expensive equipment necessary to succeed with the program. All the exercises can be done in your own home, as long as you have access to a television and room to move around. See related P90x articles:
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Three Phases of Eating in the P90X Nutrition Plan:
Phase 1: Fat Shredder,which is essentially eating foods high in protein to build muscle and lose fat.
Phase 2: Energy Booster,? a combination of carbohydrates and protein with low-fat foods to increase your energy level.
Phase 3: Endurance Maximizer,? suggests consuming complex carbohydrates, lean proteins, and low calorie fats to provide you with the stamina necessary to get the most from your workout routines included in the P90X Nutrition Plan.
P90X Suggested Foods:
Enrollees in the P90X Nutrition Plan will find example meal plans and portion control options; however, it is recommended that you tailor your meals within their serving and portion sizes to suit your individual preferences. Before getting started, you will need to calculate your nutrition level to find the recommended daily caloric intake, based on your level of activity and resting metabolic rate. The P90X Nutrition Plan categorizes the following:
Proteins:
Fat-free, lean meats, and eggs.
Dairy: Low-fat
milk and cheeses.
Fruits and vegetables:
Organic or unprocessed.
Carbohydrates:
Complex – breads, pasta.
Avoid simple carbohydrates such as refined sugars, fruit juices,
etc.
Snacks: Dried
fruit, turkey jerky, soy nuts, protein bars.
Examples of meals under the P90X Nutrition Plan might include:
Two dairy products such as fat-free or low-fat milk,
cream cheese, or yogurt.
One piece of fruit.
Three servings of vegetables. For those who aren’t particularly fond of vegetables, a
glass of V-8 juice can be substituted.
One to two teaspoons of a condiment such as mustard,
barbeque sauce, or ketchup may be added to the meal.
Six small, 3 oz., servings of protein; e.g., chicken or
turkey.
Three servings of carbohydrates, a cup of each such as
rice, beans, or two slices of whole wheat bread.
One recovery drink or power bar may be added after your
workout session.
The P90X Nutrition Plan provides simple recipes and assigns caloric values to the carbohydrates, proteins, and fats to make it easier to design your meals within the suggested serving and portion sizes. Sample grocery lists are also provided once you enroll in the program, as well as a variety of supplement options. The P90X Nutrition Plan emphasizes the importance of eating several small meals throughout the day instead of a couple of large meals, and drinking lots of water.
P90X Nutrition Plan Conclusion:
Motivation and self-discipline are the keys to success with the P90X Nutrition Plan. With complete online support and a daily workout regimen, combined with good eating habits, you’ll be on your way to a fit and healthy new you.
1. I need help Written by
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, on 04-11-2009 15:10 Ok, this may seem wierd, but I am a 14 year old boy who is over weight. I am 5 feet tall 5 inches. I weigh 167 pounds. I have been doing P90x for a week now because I am trying to loose weight so everybody does not make fun of me in high school. I was just wondering if any one could tell me what the fastest way to losse weight using p90x. I also do not know what to eat. Thx
2. nutrition guide Written by
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, on 03-11-2009 21:23 Hello, I purchased p90x awhile ago then got pregnant and could not use it, I later moved and am now ready to start my journey but cant find the video with the guide,shopping list,recipes and all that on it. Can some one help me out?
3. protein shake Written by
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, on 02-11-2009 19:19 Hi - I am starting both the p90x fitness and nutrtion plan in a couple of weeks. I definitely have fat to lose but i also want to gain muscle so my question is...
Should i have a whey protein shake right before bed time? I plan on having the p90x recovery drink right after my workout but that is in the morning. My two goals are to lose fat and gain muscle.
4. Nutrition Plan Written by
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, on 14-10-2009 23:16 Conrad,
Shoot me an E-mail I can help you out with the nutrition plan.
Chris
5. Meal Guide Written by
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, on 14-10-2009 19:35 I misplaced my meal guide, think I left it in the shopping cart at the grocery store, and desparately need another. Can you please help?
6. iPhone app to help with nutrition plan Written by
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, on 12-10-2009 07:51 I was having issues keeping up with my servings counts throughout the day, so I made an iphone app to help. You still need to know what constitutes a serving (although the app offers a little help), but it's been great for reviewing what I've eaten.
7. Written by
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, on 11-10-2009 18:24 Daily Nutrition Plan
8. Nutrition Plan Written by
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, on 05-10-2009 14:42 Brit,
Did you purchase p90x via Beachbody? Or did you buy the program from Ebay or Amazon and you just got the DVD's? The Nutrition portion of p90x is key and is most important to getting the results you are looking for.
There is a way to gain access to the p90x via BeachBody, visit this link to learn how. Scroll to the bottom of the page.
9. NEED HELP Written by
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, on 05-10-2009 12:44 I juat started P90X last week and I need help coming up with a Nutrition Plan. THANKS : )
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10. the truth as I experienced it Written by
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, on 05-10-2009 10:58 It is impossible to lose fat and build muscle at the same time in any meaningful amounts. That is why bodybuilders go through bulk and cut phases. It is also why there is no way the people in the videos made those dramatic results in 90 days. I am not saying you wont notice huge changes if you stick to it, because you will. I did. But if you are not really in shape now - especially if you have never been, you are probably going to have to do 3 rounds (9 months to a year) before you are really "there". Also remember that rest is important. P90x is very rough on the body. Eat your foods on time - every time and pay attention to how you are feeling. Get plenty of rest (6-8 hours). Skip a day if you are feeling worn out. The worst thing you can do is keep going when your body (not your mind) is saying rest. In fact, you will notice the most changes after your rest weeks!
I really love the workouts and am on my 3rd round of the classic. I keep coming back to them because regardless of how I look in the mirror, I am just really fit when I'm on the p90x program. I will share a before/after photo if anyone wants one - like I said it has taken me a year total with about 4 weeks of alternate workouts between P90x and during my cut phase.
There is a free App that you can add foods and track percentages like Scott was saying. It is called lose it. Also the P90x percentages for fat loss are a bit off from what bodybuilders use. Ideally (you can look this up on the web) they will calculate there base energy expenditure (BEE) then figure out their P/C/F breakdown over 6 meals. After my third round I followed a 40-45%P / 45-50%C / 10-15% F for 8 weeks. That was 6 meals a day (some were shakes using waxy maize as Carb). Basically it is chicken, rice and vegetables(for fiber). You can look for that info here "http://eastcoastmuscle.com/precontestdiet.htm" Remember you dont have to be a bodybuilder to lose body fat. It is the same principal. In fact, doing some light cardio/weight training and this type of cut can actually be very motivating even before starting P90x.
I started 12months ago and according to my scale was 158lbs and 16%body fat. I am 5'7 and was 173lbs 12% bodyfat when I finished my 3rd round. After 8 weeks of chicken and rice (no sugar, no fruit, no white flour, no dairy) I was 156lbs / 8.5% body fat. That is 2lbs a week average. "They" say you will cannot lose more than 2lbs a week of just body fat. I agree.
Good luck and stay motivated. Share your experiences when people ask. I've helped three other people complete a round and several others start a fitness program. That is also very rewarding and motivating. If your doing P90X (I start round 4 today) remember to BRING IT!!!
L
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, on 04-10-2009 12:51 "I just started p90x and didnt get the dvd with plans, I bought another one with plans, but can somone explain the fat shredder phase 1 plan?"
Cindy,
I need a little more detail about what you are trying to figure out about the Phase 1 Fat Shredder plan.
Serving Size? What to eat? When to eat?
In a nutshell the Fat Shredder phase is meant to jump start your body into burning fat as energy and fuel. You can stay on this phase for longer if you feel that the time allotted for phase 1 is not long enough to meet your needs/goals. However you might find yourself running out of energy during the 2nd phase of workouts due to the limited amount of carbs in phase 1 nutrition.
Give me a little more detail about what you would like to know and I will be glad to help you out.
Chris R. www.OurFitnessJourney.com
12. plan? Written by
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, on 03-10-2009 18:33 I just started p90x and didnt get the dvd with plans, I bought another one with plans, but can somone explain the fat shredder phase 1 plan?
13. Written by
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, on 01-10-2009 23:13 Dcar,
I assume you are a lady? If not sorry for the wrong guess
It is next to impossible to loose weight and only loose fat. You are going to loose some form of muscle also, it's just the way of the beast.
I see that also you have just started p90x, do not get to hung up about all the numbers when it comes to nutrition. Follow the plan the p90x sets for you based on your body information that the book asks.
Follow this plan for at least 60days before you try and alter the plan in any way. A lot of the people that I coach that are doing p90x often read to much into the nutrition and make it a lot harder than it needs to be. Stick the portion control amounts that they have listed for you in the plan that you fall into.
You body is going to need every calorie that you take in for fuel. If you lack on your nutrition and shoot to low you can easily over train with p90x. Follow the guide and stick with it. Let me know if you need any more detailed help.
Chris R. www.OurFitnessJourney.com www.aTRIathletesJourney.com
14. p90x nutrition plan cofusion? Written by
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, on 29-09-2009 15:53 I'm 5feet 36yrs young:-) 105lb and according to p90x nutrion plan it says i'm at level 1. I want to do the fat shredder phase 1 i just want to loose body fat but not weight. I calculated that i need 1860 cal per day is that to much? cause that means that i would need 186 calories of protein per meal which equals to 46.40 grams of protein per meal, than for carbs is 139.50 which is 27.90 per meal and fat 41.33 calories which equals to 8.26grams per meal this seem crazy for me but i could be wrong can any one help me please as to what is the exact calories i need for protein,carbs and fat for my height,weight and age. I just started p90x and would like to follow it properly can anyone help please.......
15. need the plan please Written by
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, on 28-09-2009 20:36 I know alot of people have asked but i just started p90x this week and need the meal plan. my email is
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, thanks
16. Written by
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, on 25-09-2009 19:54 I got the P90X workouts and diet plan. I looked at the diet plan but I can't understand it. How do I follow it? I know 50/30/20, but I AM SO LOST ON HOW TO DO THAT!! Please help. I've been stuck on this for almost two weeks.
17. Nutrition plan Written by
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, on 22-09-2009 08:07 I just started P90X workout, but I do not have the nutrition plan. Could someone please send it to me @
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Thanks!
18. Written by Scott, on 16-09-2009 20:35 You can make your own nutrition plan. Each phase has a recommended protein/carb/fat ratio. For example, in phase one the ratio is 50% protein - 30% carbs - 20% fat. You can eat whatever you want as long at the end of the day you hit 50/30/20. Don't carb load during the day then cram a bunch of fish in at night. Try to maintain 50/30/20 throughtout the day. It's not as hard keeping track as you might think. Just use an excel spreadsheet and put the info in as you eat. I prefer this way because then I know exactly what is going into my body. I honestly find it kind of fun because it becomes a game.
19. Nutritin Plan Written by
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, on 14-09-2009 23:25 was that shopping list in the guide for only a week or a whole month? do you need to repeat the 7 day plan every week until you move to next phase?
20. Written by Scott, on 13-09-2009 08:53 Shams, without knowing exactly what brands you are eating for your food, I checked up on the nutrition info for the foods you listed. First off, I want to ask what size person you are. 1380 calories for a whole day??? You're either a smaller person or have an iron will. I tried eating that much my first week of P90X and I was totally drained. I couldn't keep up on the morning runs (in the Army) because I was just completely out of gas. I'm allowed 3000 calories per day (3500 on days we do PT - PT stands for physical training in the Army, not physical therapy) so anything about 2500 and below is good for me. I usually eat about 2200, so I'm banking 800 calories per day.
So anyway, based on my unscientific research, even though your calorie intake is impressive, you are actually eating just a little too less proteins, too much carbs, and not enough fat. You actually need some fat to be healthy. Like I said, I don't know what brands you are eating so I had to go off nutritionfacts.com's generic info, and your protein/carb/fat ratio is 44/44/12. Ideally you want 50/30/20. That is for the weight loss phase. Carb intake does shoot up after that for the endurance phase, and maybe that's what phase you are on. Based on your caloric intake I'm guessing not, or you'd be dead j/k.
Just thought I'd throw that out there. Like I said, impressive caloric intake, but too many carbs, not enough protein and fat.
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