Because if you aren’t, you’re pretty much bust. Your arms, legs, abs and torso won’t stretch very far. You’re setting yourself up for complete burnout as well as risking injury. So do make sure that you eat right. No excuses here because your P90X workout program includes easy to follow meal plans within its very own p90x diet.
The P90X3 Nutrition Guide keeps adapting from P90X and P90X2. With our X3 Battle of the RIPPED Challenge coming up on Jan 6th, we need to have a good nutrition plan. I will be giving you a run down of all the aspects of P90X3 as we get through this week and into the next. Jan 20, 2011 P90X Nutrition Guide Foods that are recommended are: eggs, lean meat, low-fat skimmed milk, cheese, soy, fresh fruits and vegetables, dried fruits, seeds and nuts, flax seeds, whole grains, mustard, fat-free salad dressing. Always eat frequent small meals through the day Drink 3 liters of water daily. Jan 1, 2013 - Free weblog publishing tool from Google, for sharing text, photos and video. Jul 01, 2014 Download & Print My FREE P90X3 Grocery List. Click the image below to download & print. Once You’ve Bought Your Groceries So now its time to make those healthy, whole foods work FOR you in getting you closer to your goal. Its important to understand WHAT you need to eat and HOW MUCH of it to get the best bang for your buck.
You are what you eat. Remember that old saying? If you’re as big as a balloon, then probably not; and may God help you with that. But if you’ve been in reasonably good shape and health for a while, then probably yes.
But, full credit to you, you always feel as though you could do so much more and so much better. You want to improve your eating habits around your hectic training habits. Perhaps you feel you’re not doing enough. Here’s a good suggestion then. Before going on another crash course which may not check out for you, why don’t you try this instead?
Go on a p90x diet instead. Oh, but wait a second! We’ll need to tell you a little bit about P90X first and foremost.
Introduction To The Article
Going forward, this is what is going to be covered in this article. Before there can be any talk of going on a P90X diet, you still need to get on the program. And once the introductions are done, to the food we shall proceed. P90X takes a unique approach to scheduled dieting. This responds to the different stages of training you’ll be at. After that, we’ll definitely be moving on to the typical foods you’re likely to be popping into your shopping basket.
But do make space for dietary supplements as well. There’s a good reason for that. Finally, part of the dieting schedule must include monitoring your daily calorie intake. So then, what’s P90X all about then? Let’s take a look-see, shall we?
Are You On The P90X Program Yet?
P90X is not the first in the popular series. Once you’ve completed three months of solid training on the first program, you may not necessarily be moving on to P90X3, a more advanced DVD package. Because P90X is not just one program. There’s several different options to choose from. This will always depend on your current level of fitness and your area of interest. Are you looking to increase your muscle size?
Or are you looking to increase your strength? And furthermore, if you’re one of those stuck in a body that you no longer want, and you’re brave enough to try, you could use a P90X schedule to lose the fat calories. But whether you’re in a reasonable state of fitness or have never exercised a day in your life, this is what you still need to do.
Introduction To P90X Then
A fitness test has been included in the package. But best practice for those who may not have done any serious training for a number of years and aged along the way, a medical consultation would be wisdom personified. Nevertheless, working out through a P90X fitness program, no matter how challenging it may be, does serve as a decent form of motivation and overcoming the challenges of disciplining the body and mind at the individual level and without a real coach or personal trainer.
Interest levels are also sustained in the sense that all forms of tedium have been eliminated. No one training day, whether training at the minimum of three days a week or at the P90X level of six workouts a week, is the same. You are always doing something different each and every day of your new supreme fitness life.
Time To Eat!
And for that matter, you are also eating something different each day, three times a day and everything else in-between.
What Is The P90x Diet
Major lifestyle adjustments are required if you’re basically still a novice. Apart from surreptitious training that’s clearly not been sufficient for getting you into proper fitness gear, you’ve also put on some weight. Not so much because you were lacking the exercise but probably more to do with the fact that you’ve not been eating right. Let’s just say that you’ve never been disciplined enough to stop junking out already.
But here’s your opportunity to put matters right. No discipline needed, really. Just follow the plan. And shopping’s going to be a cinch too because the P90X nutrition plan includes recipe ideas along with its ingredients. And as far as prepping your meals are concerned, it’s low-key stuff. Minimal to no cooking time. Minimal prepping time.
Different P90X Diet Phases
The P90X dietary plan has been split into three phases, no more, no less. The idea is to pick a convenient time for kicking into any one of the plans. But important to note is that these should be closely aligned with fitness levels, as well as the actual training schedules you’re following, whether they be the Lean Schedule, the Classic Schedule or the invigorating but pretty intense Double schedule.
Phase 1 – Fat Shredder
This is a diet that will be high in protein and low in carbohydrates and fat. This phase will be ideal if you’re working out on the Lean schedule where your targeted objective is to lose as much fat as possible in as short a time as possible.
Phase 2 – Energy Booster
Here you’ll be aiming for a balanced mix of protein and carbohydrates with minimal levels of fat. Protein consumption is reduced during this phase while carbohydrate intake goes in the opposite direction. The object of the exercise, as its name suggests, is to boost your energy levels. Now both these dietary phases are strictly not ideal for those who are still quite obese and overweight. Also note that the meal plans have not been compiled by a registered dietician.
But those of you who are able to work out on the Classic schedule should not encounter any nutritional deficiencies.
Phase 3 – Endurance Maximizer
This dieting level is indicative of high levels of complex carbohydrates, but small amounts of protein, and just a dash of fat. This phase is ideal if you’re working out on the P90X Double Schedule. But using it is still optional.
Two of the phases of this dieting program wants you to reduce carbohydrate levels to below the minimums recommended by the authoritative Mayo Clinic reference point.
The Foods You Definitely Will Be Eating
Note that only commonly used ingredients are abbreviated at this point because the list of healthy to organic ingredients available dovetails with those listed alongside of the program’s recipe suggestions.
- Protein – Meat based products; fish, poultry, lean beef.
- Protein – Non-meat based products; legumes, nuts, certain fruits.
- Carbohydrates – Wholegrains, brown rice, pasta, fruits, vegetables.
You Could Be Taking Supplements Too
Due to the level of training intensity and perhaps too the lifestyle adjustment that takes time getting used to there’s a good chance that you will be experiencing dietary deficiencies. P90X marketed supplements such as the p90x recovery drink, whey protein bars and the P90X Peak Performance Protein Bars could be used as sustenance snacks between main meals and before and after workouts.
Setting Daily Calorie Targets
P90x Food Book
- Phase 1 – 50 percent protein, 30 percent carbohydrates, 20 percent fat.
- Phase 2 – 40 percent protein, 40 percent carbohydrates, 20 percent fat.
- Phase 3 – 20 percent protein, 60 percent carbohydrates, 20 percent fat.
It’s necessary to measure daily caloric intakes against an expected shedding of an average six hundred calories during any one of the program’s scheduled workouts. However, it is usual to expect higher levels of shedding between 1,800 to 2,400 calories on the assumption that the program’s suggested meal plans have been followed. Also note that resting metabolic rates also need to be measured.
Mayo Clinic’s Response
By now most of you will have visited the famous online health and wellness site at some stage of your research and development. The Mayo Clinic’s contradictory remarks are not necessarily directly aimed at the P90X diet but are well worth taking note of. For instance, P90X’s dietary list of fruits and vegetables are substantially lighter than those recommended by the famous clinic. The clinic argues that a drastic reduction of fruit and vegetable-based carbohydrates is going to negatively impact the body’s required water weight.
It does have a point. The AHA’s response, one the other hand may well be unjustifiable. It does not recommend high protein diets but does not take into account that physically active men and women enduring high levels of exercise generally require high protein consumption in order to sustain themselves.
Sadly, this article has come to its close. The writer trusts that it has been invaluable to you having briefly introduced you to the P90X 3-tiered training schedule as well as its three unique dietary phases. It closed with an objective observation which you would have just made a note of. All that is left to say is that you make an informed and correct training and dieting decision going forward.
If you enjoyed that article and want to get serious about your fitness goals, then check out my guide that I’ve put together and allowing you guys to have access below.
Recent Posts
Although most will try and attain the perfect body through hours at the gym, the best way to guarantee your best body is by putting in work in the kitchen. Diet and exercise will both contribute to a healthier, leaner, stronger you but, in the end, the most important aspect of achieving any type of fitness or weight loss goals is your diet. Your diet can be accredited to helping you achieve your results by 75 to 80%. The remaining 20 to 25% can be attributed to the fitness regimen you choose. When it comes to selecting a fitness program to help you reach your fitness goals, it is important to choose one that includes a balanced nutritional plan that will fuel you adequately enough to endure tough workouts while including clean, whole foods to help you meet your weight loss goals. One plan that has accomplished this is the P90X workout plan. It features a top notch nutrition plan that works in combination with its workouts to improve overall fitness, physical appearance and athletic performance.
The P90X Nutrition Plan
P90x Meal Plan
The P90X Nutrition Plan is a three phase plan designed to provide you the right amount of calories, nutrients and fuel to help you endure the tough plan workouts while building lean muscle and burning stored fat. One of the unique features of the P90X nutrition plan is that it allows each individual user to customize the plan according to his or her specific needs and goals. P90X, along with Beachbody and most of its other workout programs, recognize that not everyone is built the same and one size does not fit all.
The P90X Nutrition Plan includes three phases. The first phase is the P90X Fat Shredder. The second is the P90X Energy Booster. The third and final phase is referred to as the P90X Endurance Maximizer. During each of the three phases, you will be expected to consume five meals per day. These meals will consist of breakfast, a mid-morning snack, lunch, an afternoon snack and dinner.
When you begin the P90X workout program, you will be in Phase 1. The amount of time you remain in each phase is generally up to you. Although it is recommended that you make it through all three phases prior to completing the 90 day program, the time you take with each one depends on your daily caloric needs, energy level and previous eating habits. If the first phase seems too strict and you find yourself having difficulty making it through your workouts, you can move onto the second phase as soon as you choose. This may or may not affect the amount of weight you lose on the program but, regardless, the important thing to remember is fueling your body to complete the 90 day process. This is where the P90X Nutrition Plan allows for the diet to be customized according to your needs and desired end results.
Phase 1: Fat Shredder
The Fat Shredder phase was designed to do exactly as the name states. It is designed to help shred the extra fat layer off your body through a diet comprised mostly of protein, minimizing carbohydrate and fat intake. This phase of the P90X Nutrition Plan is very similar to the South Beach low carb diet in that it drastically restricts carb intake. The carbs included in this phase tend to be low glycemic carbs that have minimal effect on blood sugar. The approximate caloric breakdown during this phase is 50% protein, 30% carbohydrates and 20% fats. Most of your meals in this phase will consist of vegetables, lean protein and healthy fats. If you do not have experience with these types of diets, this phase may take a bit of getting used to. In the beginning, you may feel fatigued and experience headaches, bad breath and mood swings. This is just the body getting accustomed to a new way of eating. After a few days, these feelings will pass. The purpose of eating this way is to produce quick weight loss. Limiting carbohydrates will reduce bloat, decrease water retention and burn fat stores. All of these effects will help reveal a leaner, more shredded version of you. The body burns fat stores because its usual source of fuel, glucose obtained from carbohydrates in your diet, are no longer available. The longer you remain in this phase, the more weight you will lose.
Phase 2: Energy Booster
The second phase of the P90X Nutrition Plan will help give you more energy to continue taking on the P90X challenge. This phase increases carbohydrate intake and maintains amounts of fat consumed. During this phase, your caloric breakdown will be 40% protein, 40%carbohydrates and 20% fats. This may slow down weight loss, but it will also help build lean muscle and provide extra energy for enhanced performance
Phase 3: Endurance Maximizer
The final phase is referred to as the Endurance Maximizer and is considered a phase that can be continued beyond the 90 days spent completing the P90X program. Carbohydrate intake is increased once again during this phase and fat consumption will remain the same. The caloric breakdown during this phase will be 20% protein, 60% carbohydrates and 2-% fat. The Endurance Maximizer is an athletic type of diet which includes a well-balanced blend of complex carbohydrates, lean protein and healthy fats. This phase was designed to give you that extra push to finish the program strong and in the best shape of your life.
Diet Food List To Lose Weight
If, at any point during the 90 days on the nutrition plan, you feel fatigued, are not seeing positive results and/or do not seem to be adjusting well to the changes in nutrition, it is important to transition to a phase that will meet your dietary and energy needs. Some individuals can remain in Phase 1 for the first two months and culminate with phase 2 and 3 in the last month, while others will almost skip over phase 1 all together because of how restrictive it is. As previously mentioned, this plan was designed to be customized and it should be. Assess your dietary needs and your measurements on a regular basis to make sure you are progressing adequately through the program. Ideally, you should reassess on a bi-weekly basis and make changes accordingly.
Healthy Diet Food List
P90X Nutrition Guide PDF
P90x Shopping List
(Click here to download)
[slideshare id=13786542&doc=p90xdietplan-120728095234-phpapp02&type=d]