“If you want results, pay close attention to your nutrition It’s EASY!”
The P90X Nutritional Plan is based on three different eating phases which I’ll explain below. It begins with lower carbohydrates, and then increases as you go through the program. The idea is to prevent the metabolism from slowing down and keep it burning hot. Depending on your body fat goals, your calories and carbs may or may not increase over the course of the program. For example my body fat wasn’t where I wanted it by day 60 so I stayed in the phase 2 eating plan for the last phase of the program.
The P90X diet is NOT about starving yourself. You’ll have a small deficit that leaves enough energy to push through your exercises and you’ll burn fat from from the increased muscular activity. Muscles are the #1 factor that effects your metabolism to help you lose weight! Not starvation!
The four critical components to the P90X diet are:
- Removing the junk from your diet. This includes simple carbs, sugars, processed foods, toxins and saturated fats.
- Replace with healthy complex carbohydrates, lean proteins and healthy fats to stimulate the metabolism and thyroid.
- Eat enough food to give you the energy to really push in your exercise while maintaining a fast metabolism with the correct caloric goal.
- Tracking everything you eat for accuracy in hitting your calorie goal as well as your protein, carb, and fat goals.
What kind of food should I eat with my daily P90X diet?
Below are examples of different P90X nutrition plans based on your calorie and macronutrient goals.
Also read through our P90X Grocery List with a TON of different foods to choose from.
What is the “Best Supplement” to lose fat with P90X in a healthy way?
Shakeology – It’s the foundation of my P90X nutrition plan and key to my P90X transformation. The price made me hesitate, so I eventually tried it out using the 30 day-money back guarantee. I’ve been hooked ever since. To me it’s worth every penny, but that’s something you’ll have to decide on yourself.
It has 17g of quality low glycemic carbs and 18g of the highest quality protein combined with 70 of the healthiest organic nutrients in the world. It improves digestion, removes toxins, reduces cholesterol, boosts energy naturally, and aids the body in maintaining healthy skin, hair, and nails. I usually have it for breakfast, and I’ve replaced my multivitamin because I get them in Shakeology.
It averages $4 a day so it’s an investment to think about. For us, it’s extra encouragement not to spend our money on junk since we’re investing it into our health and fitness. Order Shakeology through my site I’ll also coach you for free to help set up your P90X Nutrition Plan.
What should my calorie target be?
The P90X nutrition guide has a simple formula. I’ll use 195 lbs as an example starting weight.
- Determine your resting metabolic rate by multiplying your body weight by 10. (195lbs) x10 = 1950.
- Add calories for daily activity NOT including P90X = +20% of the above # which equals 390.
- Add calories for what is burned during P90X which averages 600.
- Add all of them up and we get a total of 2940.
- The P90X nutrition guide suggests eating 1800 calories if you fall into the range of 1800-2399. Or 2400 calories if you fall between 2400-2999. Or 3000 calories if your total is 3000+.
(You’ll get great results with this method, but everyone’s body is different and not everyone will respond optimally to eating at those 3 specific calorie targets in the P90X Nutrition guide. As your coach I’ll make sure we get the best calorie target so you hit the ground running.)
The P90X nutrition plan has three phases of eating.
Phase 1: “Fat Shredder” has you eating at a low carbohydrate, high protein diet with the ratios of 50% protein, 25% carb, 25% fat. This is designed to kick start your fat loss but the lack of carbs may limit your energy. This diet isn’t meant to be maintained for more than 4-6 weeks as your metabolism and energy will begin to plateau.
Phase 2: “Energy Booster” has a more balanced amount of carbs and protein while still maintaining a lower amount of fats at the ratios of 30% protein 40% carb 30% fat. This meal plan will ramp up the carbs to provide you with more energy in your workouts and will keep your metabolism and energy from stalling. Don’t have any fear of upping your carbs because you’ll still get amazing results in this phase.
Phase 3: “Endurance Maximizer” is recommended for those who have reached their body fat goal and are looking to build muscle. It has the ratios of 50% carb 25% protein 25% fat. This is the optimal diet for promoting the most amount of muscle growth. But again this is only recommended if your body fat is already where you want it.
For most of us who are looking to drop a decent amount of body fat, we won’t enter into phase three eating for our first round of the P90X diet. Instead we’ll transition from Phase 1 eating into Phase 2 eating for the remainder of the program.
What macronutrient ratio should I follow? Fat shredder, energy booster, or endurance maximizer?
If you have more than 5% body fat to lose then start off with ‘Fat Shredder’ for the first 4-6 weeks, then ‘Energy Booster’ until your body fat is where you want it.
If you’re within 2-3% of your body fat goal then start at ‘Energy Booster’ until you get to your goal and then switch to ‘Endurance Maximizer’ to optimize muscle growth.
How can I track my calories and macronutrient ratios conveniently on a daily basis?
The best program I’ve found for this hands down is www.loseit.com. (also available for your smartphone)
The strategy I’ve adopted is to:
1. Weigh and write down everything I eat in the kitchen on a notepad
2. When I have a free moment in my day, I enter the information into Loseit to find out where my calories and ratios are sitting so I can plan what the rest of my day’s meals should look like.
You won’t have to track forever but while you are developing new habits and are striving for best results it will be mandatory for you to do so. The difference between average results and fantastic results are in the efforts you put into tracking your nutrition.
To Your Abundance!
Wanna work with me? Visit http://jake.iownmylife.net
“He that is good for making excuses is seldom good for anything else.”
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