P90x Food Plan

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  1. P90x Diet Plan Made Simple
  2. P90x Meal Plan Spreadsheet
  3. P90x Menu Plan Phase 1
  4. P90x Nutrition Plan Printable

You can find the official P90X Nutrition Plan here and use it accordingly

P90x workout routine comes with a nutrition plan which will help you to maintain the required diet, the nutrition guide will have the instructions on how to imply the nutrition with the workouts. Together with P90x fitness program, taking the P90x Nutrition Plan produces unimaginable result. It is strictly recommended to follow in order to achieve your desired fitness goal. Fat shredder is the first of three phases of the P90X nutrition plan. It's designed to help you burn fat and build muscle. P90x workout routine comes with a nutrition plan which will help you to maintain the required diet, the nutrition guide will have the instructions on how to imply the nutrition with the workouts. Together with P90x fitness program, taking the P90x Nutrition Plan produces unimaginable result. Lift Weight Eat Food - Fitness Nutrition Health.

Contents

  • The P90X Diet Plan includes three phases

There is known rule: „Be smart – eat smart“.

See also:

Healthy eating doesn’t mean restricting diet plans for only one period of time, it means lifestyle. It means:

  • always think what you eat,
  • choose quality products, and
  • plan you meals in order to have better control of the amount you are consuming.
Food

Healthy lifestyle implies well eating with combination of constant physical activity.

P90x Diet Plan Made Simple

If you choose P90X program you must know that the diet plan is definitely the most important part of the program. 70 % of results come from your nutrition.

If you take nutrition seriously, you will be stunned what P90X can do to your body. People who claim that P90X doesn’t give them lean and transformed body have to know that muscles are made in the kitchen not in the gym.

P90X nutrition plan is made in conjunction with the P90X workout program that includes intensive resistance training routines. Main part of the P90X diet plan is to remove sugars, simple carbs, processed food and saturated fats.

FoodP90x Food Plan

Follow P90X diet plan in two ways

P90X does not require starvation diet because you must eat to fuel your workouts and to boost your metabolism. By tracking what you consume, you can target the right amount of fat, carb and protein. Depending of your lifestyle and your preferences, you can follow P90X diet plan in two ways:

  1. Portion approach – you follow the guidelines for how much of each type of food: fat, carbs, proteins, you eat each day. This approach is ideal for the planners and those who are good at organizing. This plan will give you an idea of how many servings of each food group you can have and how many calories each item contains. This way you can pick and choose which foods you want to eat.
  2. Meal plan approach – you are given a menu of all your meals as well as recipes. This way is better solution for those who like to cook. In order to do the meal plan you have to find out how many calories you should consume which will establish whether you follow Level I, II or III of the plan.

First, you have to learn about P90X Calorie formula to know your daily calorie target. This requires several calculations based on your body weight, resting metabolic rate and daily activity level to come up with your energy amount.

Simplified with the example it would go like this.

  • Take your body weight and multiply by 10.
  • This equals your Resting Metabolic Rate (RMR).
  • Then add calories for your daily activity without calculating P90X +20%.
  • Add your RMR, your Daily Activity Burn and 600 to figure out your Energy Amount.
  • The energy amount is what you’ll use to figure out which level you should be in.
  • Depending on your energy level, you will fit into one of three categories:
    • Level 1: 1,800 – 2,399 calories per day;
    • Level 2: 2,400 – 2,999 calories per day and
    • Level 3: 3,000+ calories per day.

The P90X Diet Plan includes three phases

Keep in mind that you can customize the P90X 3-Phase Nutrition Plan to your specific needs and goals, so you get the absolute best results from your program.

Phase 1: Fat Shredder (days 1-28)

The P90X Nutrition Plan begins with higher protein in Phase 1.

This phase contains low calories intake in order to help you start losing weight in the first four weeks. Carbohydrates are reduced and protein intake is kept high to help with building muscle and burning fat. High-protein-based foods in this phase are designed to strip fat while strengthening your muscles.

During this phase it’s recommended that you follow a ratio of 50% protein, 30% carb, 20% fat. This means that 50% of your daily calories came from protein, 30% came from carbohydrates and 20% from fat.

Phase 2: Energy Booster (days 29-56)

Phase 2 offers a balanced mix of carbohydrates and protein, and lower amounts of fat. You’ll get an extra energy boost for enhanced performance. You will increase your energy in order to get further into the program. This phase is big relief for those who were missing carbohydrates, because in Phase 2, complex carbohydrates are added back into the plan to allow you to train harder. You can eat whole wheat bread, pasta or oatmeal. Protein intake also remains high so as to aid in muscle recovery. It’s recommended that you follow a ratio of 40% protein, 40% carb and 20% healthy fat.

Phase 3: Endurance Maximizer (days 57-90)

This phase is for devoted practitioners. Here is a higher amount on carbs to give you even more energy as you push towards the end. This phase contain complex carbs, lean proteins and reduced fat. Its focus is in maximizing the fuel available during the last few weeks of the system, helping you avoid plateaus and get chiseled and toned. This diet is called athletic diet.

Tips to follow during the phases

P90x Food Plan

For best results, in all of the phases, try to eat frequent small meals and drink lots of water. You will need to drink eight 12 oz glasses of water per day on the program. You should be eating every few hours in order to speed up your metabolism by challenging it to keep processing calories.

It’s recommended to wait three hours after your last meal, before you can sleep. This will help keep undigested carbs from being stored as fat. If you can’t control it, one small protein shake would be the snack of choice before going to bed.

Eat real food like lean meat, eggs, low-fat milk and cheese, fresh fruits and vegetables, whole grain bread and pasta.

While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the phases.
Keep a daily journal to mark your food intake as well as your exercises. This is one of the most powerful ways to successfully change your eating habits and to keep in track with your progress.

With the purchase of the P90X Extreme Home Fitness System comes the P90X Nutrition Plan. This 120 page dieting and nutritional gem is chock full of ideas, tip, and recipes. Following the P90X Nutrition Plan is just as vital to your overall success as any of the extreme workouts in this program. Specifically designed to work in tandem with the P90X routines, this 3-phase eating plan provides the perfect combination of foods to satisfy your body’s energy needs every step of the way.

P90X is not about quick fixes or miracle diets. It’s about selecting the healthy foods that you WANT to eat, and determining the portion amounts that will provide your body with the right amount of fuel to excel during exercise. Identifying what, when, and how much to eat so you can lose fat and still get into incredible shape is the goal of this nutrition plan.

P90X® Nutrition Plan | The fact is, you are capable of achieving awesome results if you follow this eating plan as designed. For many, this may be the toughest exercise-but it is absolutely essential to succeed in this program. Once you incorporate the principles of the P90X nutrition plan into your life, you will quickly begin to feel better, look better, and without a doubt perform better. You’ll also soon discover that your cravings for unhealthy foods will be greatly reduced.

P90X® Nutrition Plan | BBQ PhotoYour commitment to getting in the best shape of your life depends on your willingness to adhere to the guidelines of this 3-phase eating approach. The fundamentals are simple and easy to follow. All you have to do is make the commitment to stick to the plan and give your body the high-octane fuel it needs to get to the finish line.

The Three Phases

P90x Meal Plan Spreadsheet

Phase 1: Fat Shredder:A high-protein-based diet designed to help you strengthen muscle while simultaneously and rapidly shedding fat from your body.

Phase 2: Energy Booster:A balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance.

Phase 3: Endurance Maximizer: An athletic diet of complex carbohydrates, lean proteins, and lower fat with the emphasis on more carbohydrates. You’ll need this combination of foods as fuel to get the most out of your final few weeks and truly be in the best shape of your life!

Why Diet Matters during P90X

A large body of scientific evidence shows that diet and exercise work hand-in-hand to promote fitness and physical performance. One reason for this symbiotic relationship is the energy equation.

P90x Menu Plan Phase 1

When you expend more calories than you consume, you burn body fat (aka “stored energy”) and build lean body mass-but because you need energy to exercise, every calorie you eat must be of the highest quality to get you over the hump.

P90x Nutrition Plan Printable

With P90X, the old saying that goes “You are what you eat” rings truer than ever.