P90X Diet: 3 phase Nutrition Plan
The P90X diet provides you with the right combination of foods so that your body has the energy it needs during the program. It’s broken down into 3 phases.
While P90X is a 90 day workout you may decide to alter your choice and timing of the phases for what works best for you.
Phase 1: Fat Shredder
This stage of the P90X diet focuses on a high protein, and is designed to rapidly reduce your body fat percentage. As this happens your available energy should also decrease. So, you shouldn’t extend this phase unless you aim to drop more fat, and if you feel like your energy level is enough to push hard during your daily workouts. If you already have low body fat and looking to gain more energy you should consider shortening the length of this phase. To determine your body fat currently, and during the program you may want consider purchasing our Body Fat Tester.
Phase 2: Energy Booster
This phase of the P90X diet is a more balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance. If you’re feeling energized, and making progress you are free to continue this phase for as long as you like.
Phase 3: Endurance Maximizer
Is an athletic diet An athletic diet of complex carbohydrates, lean proteins, and lower fat with the emphasis on more carbohydrates. It should only be initiated if you are seriously pushing your body. This stage must be earned. On the flip side some people hesitate to ever enter into this phase in fear of gaining weight from the additional carbs. Surprisingly they find that once they try this phase of the P90X diet they end up with even more energy allowing them to really “Bring it!”.
The 3 phases of the P90X diet are flexible and aim reduce fat, provide energy and give you long term success.
A coworker mention to me the other day that rice, potatoes and pasta was not good for me while i am doing the PX90 program, is this correct?
Hey Andy! Potatoes, rice and pasta, are absolutely included in the P90X Nutrition Guide however, in moderation. Starchy foods like the ones you mentioned are carbohydrates. The nutrition guide will have you choosing the right type of carbs and fluctuating how many carbs you’ll be eating at the 3 phases of the nutrition program.
Phase1 Fat Shredder
Phase2 Energy Booster
Phase3 Endurance Maximizer
During Phase1 your carb intake is going to be a lot lower. However you will still enjoy bread, cereal, oatmeal, pancakes, pasta, potatoes etc. AND, you will be eating the right type of carbs. You want to focus on complex carbs as opposed to simple carbs.
For example, whole wheat breads and multi grain breads as opposed to refined white bread. Whole wheat pasta, brown rice or wild rice as opposed to white rice. Complex carbs take longer to digest and are usually packed with fibre, vitamins and minerals.
Your body will burn carbs first and fats last. So Phase1 aims to reduce the carbs so your body burns fat reserves. As you progress to Phase2 and 3 the carb intake is increased to give your body the extra energy it will need as you increase your performance levels. So, your coworker is half right
You won’t be gorging on carbs, especially not in the beginning. But, you will find you’ll be anything but hungry on the P90X nutrition plan, as you will need to eat quite a bit to keep up with the routines. Your body needs fuel to operate and healthy food is that fuel. The best advice is to stick to the guide. We hope this info helps, and we look forward to your success with the program!
-Matt
Staff
Instead of getting the p90x recovery drink, supplements and protein bars I have the GNC wheybolic extreme 60 formula and the mega men sport supplements. I am a 6 foot , 180 lbs man which puts me in p90x nutrition level II. hows does these difference in choices change my over all eating plan? Is there anything differnt I need to do when using the wheybolic extreme 60 as my post-workout drink to achieve the 4:1 ratio? This formulla contains 8g carbs and 60g protein. If my workout is going to happen in the late morning/ early afternoon (before lunch but after the mid-morning snack) should I load up on most of my carb allowance during breakfast and then eat the rest after the workout? Also, Is there any place to find out the number of grams of carbs, protein, and fat allowed for each phase at level II … as opposed to just the portion or meal plan?
Hi Tom, It’s certainly hard for us to comment on the other supplements you have mentioned. The P90X program was specifically designed to include the PX90 supplements that are offered.
Eating a good portion of carbs for breakfast is certainly not something that would be shunned but again you really want to choose where you stand in the Nutrition guide, (as far as the approach you take) and stick to the guide following the recommendations it provides.
You will find the recipes for each of the meals listed in the guide which also list the total amount of fat, carbs, etc. per meal. Unfortunately it’s not presented exactly the way you are looking for but you could gather some estimates. We hope this helps a bit with some of your questions, but again it’s hard for us to comment on 3rd party supplements.
Hi there, I started p90x 3 weeks ago but I feel I haven’t lost enough bodyfat in the 3 weeks so far. Should I extend phase 1 or will I lose more bodyfat doing the rest of the program? If I am going to extend this phase should I add 1-2 more weeks of the week 1 workouts before or after the rest week?
Thanks for the help
Matt
Hi Matt,
2 things. Make sure you are absolutely Bringing it in your routines everyday! This is so important. Especially when it comes to Pyo, and Kenpo X which are more cardio based routines, which in turn will have you burning more calories and losing fat. Be sure to follow the meal recommendations in the Nutrition Guide and don’t cheat!
Number 2. You can extend the Fat Shredder Phase. This first phase of the program can take the place of phase 2 “Energy Booster” and phase 2 can take the place of phase 3 “Endurance Maximizer”
By doing this you will extend the phase 1 and continue on the path of 50% Protein, 30% Carbs, 20% Fat intake for twice as long. But by the last phase you really should be on the Energy Booster as it is a more well rounded eating plan.
If you decide to extend phase 1 of the Nutrition Plan, you do NOT need to add any additional weeks to the workouts. We hope this helps!
My husband just bought the program, but it didn’t come with a workout plan or diet plan. What should we do?
Hi Rachel, If you have purchased the P90X through our website please contact customer service with your order number and we will take care of the situation immediately. Please email:
customerservice@extremebodyworkout.com
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