P90X Diet: 3 Approaches
The P90X diet offers 3 different approaches for each of the 3 phases of the nutrition plan. This provides you with the ability to choose which approach works best for you. Feel free to choose one approach for the entire system or alternate based on your lifestyle.
Approach 1: “The Portion Approach”
This P90X diet approach is for those who don’t have a lot of time or the patience to prepare a meal that requires more than a few steps. If you don’t like to cook this is the approach for you.
Approach 2: “The Meal Plan Approach”
This P90X diet approach takes the guess work out of your daily food preparation. The included P90X Nutrition Guide provides you with daily meal plans, and a variety of delicious and healthy recipes.
Approach 3: “The Quick Option Approach”
We all get busy from time to time, some of us more than others. This P90X diet approach offers some quick food options that require minimal to no effort at all. You might be a busy person but you MUST EAT TO SUCCED WITH P90X. If you battle with your schedule the Quick Option Approach may be your best solution.
The P90X Nutrition Guide has detailed info on each approach and is the key to eating healthy and providing your body with the proper nutrition you need over the next 90 days.
I have my nutrition guide with me, and im looking at it and i’ve decided that im going to go with the portion approach in this diet program. then i flip through some pages and i get to the fat shredding portion approach page, and it just lists a bunch of items, Can someone help me? i dont understand the list, is this my shopping list?.. how and when am i suppose to eat these items?..do i just pick a certain item that i want throughout the day?..please help i want to start the p90x program quickly
I’ve been on P90X for past week and slowly getting adjusted into its style but I still dont have nutrition giude system, which is really essential for this program. Does anyone know where I can get the food giude from?…
Gary,
The Nutrition Guide is included in the system with purchase. To prevent illegal piracy, we are not permitted to sell the P90X Nutrition Guide separately from the system. But, if you ordered from us and have not received the guide for some reason, please just simply contact us with your original order number and we’ll make sure you get it so you’re on track with the system.
customerservice@extremebodyworkout.com
Hwlp! I am a little confused with the portion approach. The pages outline the foods and portion size and to the left of it, the calories per portion are listed. They don’t seem to add up. If I add the calories per portion I only get approx 1800, not including the shake/bar (s/b 2400 for my level) Also, Should I concentrate more on the calories or the serving size, because they don’t always add up either. Lastly, if I don’t have the pretein bars do I substitute it for anything else?
Hi Mel,
You should try and follow the daily servings chart. This Nutrition Guide has everything figured out, so you just have to choose the foods from the list and follow the servings chart. Don’t stress too much over the numbers!
If you don’t eat the bars, you can replace them with a double snack. The protein bar (1/2 of a bar) is listed under the snack category. So if you have a double snack, that would be equal to a full bar.
Hope I was able to help! Come by again soon!
-Erin
Staff
I am trying to figure the diet out also, I really want this to work but dont understand how to set up my meals for the day let alone the week. Also what are there alternatives if you dont like certain foods ie..asparigus, mushrooms etc.. just got this yesterday thanks.
Hi Hector,
You should try and follow the Nutition Plan as best as you can. Using the portion approach and planning your own meals following the daily servings chart along with the food list can be a little tricky. Once you have figured out you nutrition level (p.5), find that level on the daily servings chart (p.15). This table shows you how much of each category on pages 16 and 17 you should eat per day. For example, you need to eat 5 servings of protein daily. All you have to do is pick 5 items from the protein category and spread them out throughout your daily meals. Maybe one serving for breakfast, two for lunch, and two for dinner. Then just add to each meal with the other foods required for the day. You can add your one serving of fruit and one serving of carbs, for example, to your breakfast. Then you have 6 egg whites, a grapefruit, and two slices of whole wheat toast and breakfast is done. It may also help to make a chart.
If you don’t want to figure you own meals out for the portion approach, try the meal plan. Your whole week is already figured out for you. If there are certain foods you don’t like to eat, you can make substitutions here and there.
-Erin
Staff
This certanly help me understand it better, thank you very much. just curious, what is the meal plan? is that in the book?
Hi Hector,
The meal plan is a part of the Nutrition Plan that goes along with the P90X. It basically tells you what you need to be eating every day. There are even recipes so you can easily make each meal at home.
-Erin
Staff
I’ve completed my first week of P90X and I can say this seems to be just the program I’ve been hoping for. WOW! I’m starting week one over again however because I hadn’t following the nutrition program as I hadn’t taken the time to figure out the grocery list, etc. In the Fitness Guide there is a section that mentions we can get a personalized nutrition plan and grocery list by joining MDB. I joined this morning and am terribly disappointed as it does not follow the P90X nutrition program at all. Does not even ask what phase I’m in or anything else for that matter. I wanted to thak you however for the tips on this website. I’ll get into a groove nutritionally I think. Take care.
Rhonda,
way to go for sticking with the program and getting on track with the nutrition. It’s really important. If you want those results you have to eat right too and that’s where the nutrition guide steps in.
I’m sorry to hear that you where disappointed in MDBs offering. But happy to hear that you have found some helpful advice, right here on Extreme Body Workout. We are truly dedicated to helping everyone get on track and we pride ourselves on offering helpful tips and advice on our blog.
If you type “Grocery” into our blog search (top right) you’ll notice we have a ton of info on eating and shopping right for P90X. Here is a link for all of our article results under that search phrase:
http://www.extremebodyworkout.com/blog/?s=grocery
Good luck and BRING IT!!!!
I would like to hear from someone who has completed the program and whether they followed the program exactly, used the meal plan, or portions approach.
I’M DIABETIC, DOES THIS MATTER IF I’M GOING TO START P90X. I SORT OF STICK TO A SPECIAL DIET BUT WILL YOUR’S HELP ME OUT BETTER? I AM STARTING WITH SOME CARDIO TO BUILD UP SOME STAMINA FOR THE P90X (WHICH I WILL START ON APRIL 1ST. I WILL NEED ALL THE SUPPORT I CAN GET TO MAKE THIS WORK. MY WIFE CAN’T WAIT TO SEE THE “NEW” ME IN 90 DAYS
Staff Reply:
March 13th, 2009 at 1:03 pm
Hello Robert,
This is a very common question and a very important one. Everyone’s body reacts differently from the diet. There are a lot of variables such as weight, food intake, level of activeness, etc… So the diet depends on you specifically. My specific advice would be to bring your nutrition guide with to your doctor/nutritionist/dietitian and let they help you with a plan that will coincide with the workout. The way to get the most of the P90X training is to follow the guide as closely as possible, so with the help of your doctor/nutritionist/dietitian, you will be ready to get the true gains from the program.
I am also going to give you a link to an alternate blog by a woman with Diabetes who speaks on her P90X routine. Maybe she can enlighten you as well. Thank you for your question.
http://thediabeticdomesticdiva.blogspot.com/2008/10/p90x-and-so-it-begins.html
-Nate
I am getting ready to start my P90X program and my Energy Amount is 3004.8. I know that means that I am technically a level III but I am right on the cusp. I wanted to know if I should stick with level III or if it would be more beneficial to start with level II. Any information you can give about making this choice would be very helpful.
Hello Hudson,
I am going to suggest that you start with level II since you are on the cusp and see where that takes you. If you find that during your workouts you do not have the energy or stamina to finish them, then you you would now have to jump up to level III so that you can get the nutrients and energy you need to make it through the day and your workouts.
So, start with level II and play it day by day and if adjustments need to be made, then you know what to do.
Keep us updated on your progress.
-Russell
I am on the meal plan. Do I need to eat everything on the list or do I pick the ones the that I want to eat that will add up to the daily servings (protein, fat, carbs… etc). When I add up the serving from recipes and the other items it over exceed my daily portion allotment. Can anybody help.
Staff Reply:
May 15th, 2009 at 2:10 pm
Hello Jared,
Feel free to eat whatever you want off the menu, as long as it falls within your portion guide. We encourage you to experiment with the nutrition guide and make meals that you are interested in. Again, as long as you stay within your portions amounts, you will be fine. So be creative and enjoy your meals and make your diet into a healthy diet that you can enjoy way after the 90 days.
-Nate
I am very interested in p90x. If done “body for life” several cycles with good results, although i feel as if I’m at a plateau stage and want to take it to the next level. Does the p90x have rest day? For example Monday thru Sat. Sunday Rest/freeday. Also meal plan, Do you eat 3 times a day or every 2-3 hrs? Thanks
Staff Reply:
May 15th, 2009 at 2:12 pm
Hello Thom,
The nutrition plan suggests you eat every 2-3 hours, simply to keep your metabolism working. As far as the rest days in the P90X program, here is a list of the workout schedule:
PHASE 1:
Weeks 1-3:
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 4:
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
PHASE 2:
Weeks 5-7
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 8
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
PHASE 3:
Weeks 9, 11
Day 1 – Chest & Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders & Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 10, 12
Day 1 – Chest, Shoulders & Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back & Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs & Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 13
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
-RJ
Hi. I am a P90X and P90X+ grad. After a few weeks off I’m starting another round of P90X. I did not do the nutrition plan the previous two rounds. I take a type of medication that requires a certain amount of carbohydrates for proper metabolism. Thus, for fat shredder, I’m thinking of adjusting the calories to be 40% protein, 40% carbs, and 20% fat…basically stealing ten percent from the protein and adding it to the carbs. Just wondering if I can still expect results.
Staff Reply:
May 15th, 2009 at 2:20 pm
Hello Wendy,
Based on your calorie formula there, I believe that you will still see results. Just make sure that your are consistent with that formula and you should see the results that you desire.
-Russell
Hello,
I am a working mom with a 4 year old son. I want to stick with the nutrition guide but some of the meals are not easy when feeding a young child. Do you have any recommendations on healthy eating with a 4 year old as well as working out with p90x?
Thanks
Staff Reply:
July 7th, 2009 at 11:48 am
Lyndsay,
It might be a little easier to use the portions approach. ‘This way you can choose the foods you eat and cook with from the approved foods list and follow the daily servings chart to make sure you are getting the right amount of the right foods. You will be able to come up with many great meal ideas from this list that you and your son will enjoy.
-Erin
This is Day One for me doing P90X and I was tested for Level III with a daily intake of 3,300 calories according to the nutritional plan but Level II, below 2,999 calories would that make me more lean (which is my goal). Should go with Level II and closely monitor my energy levels? If my energy is down, increase calorie intake up to my designated Level III or if it is sufficent could I continue with Level II?
What do you suggest?
Staff Reply:
July 7th, 2009 at 11:50 am
Hi Dwayne,
The nutritional level calculations in the book are more of a ball park guideline. You are absolutely right. If you want to eat fewer calories, you need to be mindful of your energy levels. If level II is working for you, you are getting enough to eat, and you have enough energy, stick with it.
-Mike
Hi,
When i eat a protein bar does that count as only a “bar” or also as 1 protein. i didn’t see it listed under protein so i was just curious.
thanks
Staff Reply:
July 7th, 2009 at 11:55 am
Hi Jon,
The P90X Peak Performance Protein bars are listed under the snack category and would be counted as such. The bars is good to have as a snack to get the extra protein you need aside from the protein you should be eating with each meal.
-Mike
I drink a lot of green smoothies, roughly 1 1/2 to 2 quarts per day. I can calculate the nutritional value of the smoothie, but I am confused what it would go under. It has fruits and vegetables. It also has carbs and protein. So for example, if I had a smoothie that consisted of 3 cups of fruits and 2 cups of greens, does that mean I am of my level II phase one diet, because I am only allowed one fruit? Also, do the carbs and protein count in the drink or are they in addition to my normal protein intake. Also my recovery drink will consist of strawberries, fat free vanilla yogurt, blueberries, raspberries and protein powder. This concoction will give me 1 g fat, 7 g fiber, 10 g protein, 40 g carb, 30 mg sodium and 321 mg potassium. I know this is a decent recovery shake, but does it also count as a fruit serving or just a recovery shake? I start my P90X Monday and I want to be as close to the diet as possible.
Hi Steve,
Your nutritional level is actually determined by your body weight. The from there, you can see how many servings of carbs, proteins, fruits, etc. you should have each day by looking at the daily servings chart. Perhaps you can make an adjustment in your shake. If not, try and follow the daily servings as closely as you can, even if you have a few adjustments here and there.
-Mike
I have had p90x for about a year and have had good results without even following the correct program. I want to follow the program and diet but I work on a rotating work schedule and i have to set my alarm to wake up to work out in the morning somedays
. What should i eat before i workout in the morning.
Staff Reply:
August 3rd, 2009 at 11:14 am
Hello Mitch,
You don’t have to eat anything before your morning workout if you don’t want to. Most people who workout early eat an hour or two after their workout. If you do eat before your workout, you would have to wait at least an hour before starting your workout. You can have a healthy balanced breakfast, a shake, or protein bar. That part is up to you and your eating schedule.
-Mike
Hello, I just ordered hte P90X. I am waiting for it to come in the mail. I’m so excited to start it. In the mean time I am trying to figure out my level. If I go by my weight then I am in Level II. My problem with that is that is too many calories for me a day. I try to stay around 1500 calories a day. You say the workout makes you use an estimate of 600 calories. That would be about 2100 calories/day. Why is it putting me in such a high level? Is that strictly for “athletes”? Should I start in the level I so that I am not over eating? Also, I cannot eat 6 small meals a day. I have tried and every time I go back to 3 meals a day with the occasional snack, I always do better. Will I still get good results using the Portion Control eating 3 times a day? Thanks!
Staff Reply:
August 7th, 2009 at 3:24 pm
Hello Lindsi,
In order to get the most out of your workouts and nutrition program, you should follow it as closely as possible. The 600 calories should come off the calories that you start with at level II. That would bring your actual total of calories going into your body to be around 1800. The great thing about this program is that it is completely customizable for your body. So if you feel you are taking in too many calories, simply switch to level I and begin with that calorie intake.
As far as the 3 meals a day, you really should keep up with 6 small meals to keep your metabolism going so your body will be consistently breaking down fat.
Enjoy your workouts!
-Nate
Hello! I have a question about portion control when it comes to fruits and vegetables. I was watching a show on the Food Network where the host was showing a guest how to buy groceries for better living. I was surprised when the host mentioned to always buy the smallest sized fruit and vegetables, because they are more in keeping with correct food portions.
When buying bananas for example I’ve always reached for the large ones. So now how do I know what is too big, too small or just right? I’m starting to feel a bit like Goldilocks here.
Thanks!
Hello! Just got the P90x. The wife and I are very excited. Quick couple of questions. My wife is a level 1 and we are in phase 1. Does the wife need to eat a whole protein bar or half of a protein. To clarify, this is for the Portion Approach section listed under Snacks and “Bar”.
Second question, I am a level III is Cottage cheese 1% 12oz considered both a Dairy and Double Snack requirement or either a Dairy or a snack?
Thanks!
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