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
I have the DVD’s via friend but do not have the nutrition plan. How do I go about just purchasing the nutrition plan?
Hi Kirk,
We’re sorry but unless your friend has an order number showing proof of purchase directly from us we cannot supply you with a Nutrition Plan. We are not able to sell the P90X Nutrition Plan separately as it is a preventative measure against piracy and illegal downloads. Please have your friend email us at:
customerservice@extremebodyworkout.com with the original order number and we would be glad to send out a replacement guide!
My husband and I just bought P90X and plan on starting on Monday. I’m still breast-feeding my baby, how do I figure that into my caloric intake?
Hi Paulle,
Thanks for stopping by. In all honesty the best thing to do in your situation is to consult with your doctor. Let them know the recommendations from the Nutrition Guide have your doctor approve the best possible caloric intake for you with your baby in mind. We wish you both the very best and we look forward to hearing your results!
hello I just started my 5th week of P90X and im not seeing any fat loss. I weigh 170 so i dont want to lose weight just fat. Its hard for me to stick to the diet plan that P90X has given because it cost alot money to follow it by the book. So i mostly eat eggs, salads, alot of chicken, fish and veggies. i take suppliments to, am i doing the rite thing
Hi – I am starting the P90x plan this week with my husband. I am running a half marathon in 5 weeks and want to be in peak performance. Do you recommend that I start with the Fat Shredder nutrition plan, or will I have enough energy to complete long runs of 8-10 miles? I recently ran a marathon and don’t need to increase cardio fitness to run the half, but don’t want to hit the wall during my long runs and on race day. I want to drop some pounds and increase strength before the race though. Thanks!
Hi Corey,
Thanks for stopping by and commenting. A few questions for you. Have you been sticking to the workout routines consistently? To get the results you absolutely cannot stray from the program. You have to put in your 1+ hour each day, 6 days a week. If you are committed every day, another area of concern is if you are really pushing yourself during each workout and keeping a log of your progress during each exercise so you can increase your performance.
You really need to be putting your all into Plyo, do those double time “Rock Stars”. Put your whole body into those “Hook / Jab / Uppercuts” during Kenpo, and make sure you are upping your reps on the pull up bar during Chest & Back.
I’m certainly not implying that you are slacking but just want to make sure we cover all bases.
OK, nutrition. For the absolute best results you really have to try to follow the eating aspect of the program as closely as possible. A tremendous amount of time and research was put into the P90X Nutrition Guide to provide users with an eating program that will not only help shed fat, but also give you the energy you need to perform at your best during the workouts.
It does cost more to eat right, there is no question about it. Some ways to help with this are to try and buy certain things in bulk that can either be stored dry or frozen for later use. This does help with the expense.
As far as the supplements are concerned, they could perhaps be an issue. We can really only suggest and comment on P90X supplements however.
I really hope this helps, and please get back to us with any other questions you have.
-Matt
Staff
is it ok for a 13 year old to do dis work out? well im 5,7 and weigh 165. i also drink isolate protein. and well dats pretty much it.
Staff Reply:
February 3rd, 2009 at 5:03 pm
Hi Jaden,
Sorry we missed you! Well, the P90X really has no age limitations. BUT this is a pretty intense program. My suggestion would be to take the fit test. If you pass, you can handle the P90X!
Here is a link to the P90X fit test:
http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf
Do the various exercises and if you can successfully complete the requirements then you are ready for the P90X. If you cannot complete the fit test then we recommend you start with Power 90, the precursor to the P90X. Many people have had great transformations by starting with Power 90 and following up with P90X. However, if you can manage, P90X will really whip you into shape.
Does it matter wether i do P90X first things in the morning or the last thing at night? I never was consistent at getting up in the morning before 6:30.
Leroy,
Feel free to choose the workout time that works best with your schedule and lifestyle. The important thing is to make sure you do it at that time everyday for the 90 days
-Matt
Staff
just finishing my 8th day. im finding the chest and back days difficult .can i do a cardio kenpo in it’s place still get good results. or do you have any suggestions on easing the pain to make it thru these days
Hi Yolanda,
Congrats on starting the program! You’re going to find that the first few weeks are the hardest. It takes some time to adjust. The best advice is to follow the program as closely as possible but you can and should modify if you’re just getting started.
If you are using the P90X Chin-Up bar be sure to start off with a chair for extra support as demonstrated in the video. You may also want to consider using the Resistance bands for the Chin-Up routines. You can use the Resistance Band Upgrade Kit with your bands by way of the included door attachment instead of the bar
RESISTANCE BAND UPGRADE KIT:
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
For pushups we recommend that you start off as you would for a normal pushup then simply lower your knees to the floor for extra support. This modification will definitely make it easier for you and is a great way to ease yourself into Chest & Back. We hope this helps if you have any other questions please feel free to contact us directly at:
customerservice@extremebodywokrout.com
I just started the p90x today. I did the chest and routine. Can I do the ab ripper latter in the day? I weigh one hundred and sixty-six pounds and RMR is 1660 calories. Daily activity burn is three hundred and thirty-two calories plus six hundred calories for the p90x which equals 2592 calories. This is level two and phase 1. Am I suppose to eat 2592 calories now? I’m looking at the menue and it doesn’t seem to add up to this many calories. What am I missing here? Confused?
I have just started my p90x program and i am loving it.I am in phase 1 with level 2. However I do not have much time to cook a different meal every day, so is it ok to stick with day one meal plan for that whole week, and then day 2 for the next week,etc? And by the way,how do i order the supplements from you?
Dave,
You can certainly do Ab ripper X later in the day. It’s of course recommended to do them back to back as the program implies, but it’s not mandatory. THE most important thing is to make sure you do it!!!!
You fall into Level II which is 2,400 – 2,900. So if you go to page 15 (Phase 1 Fat Shredder) move down the page to where you see “Level II” on the left hand side and that is the plan you follow, notice is says 2,400 calories / day on the right. That’s how many calories you will follow. The calculations are to to figure out what Level you fall under and from there you follow the calories suggested (in your case 2,400)
Now, make sure that you are still the Phase 1 Level II plan. Go to page 20, 21. Take note you are NOT to follow page 20 (Level I) you should be following page 21 (Level II). Be sure that you are always looking for Level II throughout the Nutrition Guide through each phase of the program. I really hope this helps clear things up and gets you on the right track. Please let us know if you have any other questions. Good luck!
-Matt
Staff
Odi,
A lot of time and research went into the development of the P90X Nutrition guide by leading nutritionists and fitness experts. You really want to try and follow the daily planer as close as you can for the best possible results. The best advice I can give you, which I do for everyone else who has trouble finding the time for the meals is to try and make meals ahead of time, and to prepare certain ingredients in bulk and freeze it. It’s the best way to save time and make it super easy to just grab what you need and eat.
Prepare several of the same meals all at once and freeze them, then all you have to do is heat them up. Cut up and cook a ton of chicken for chicken salads and freeze it. Or you can buy precut chicken in the package. Prepare as much as you can at the end of the week for the next week and it will make life so much easier and you’ll be following the plan!
-Matt
Staff
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 am 5′10″ and weigh 165lbs. I do not want to lose weight and would actually like to gain some muscle. How can I accomplish this with P90x? Do I just up my calories or remove some of the cardio workouts. Thank you for your advice.
Eric,
The P90X has 3 phases in the Nutrition Guide. Fat Shredder, Energy Booster and Endurance Maximizer. In your case you may want to opt out of Phase 1, Fat Shredder, and go directly to Energy Booster. The Fat Shredder Phase is designed to do just that, help you loose weight (in fat).
Also, shoot for heavier weights less reps if you are going for bulk. Skipping the the workouts is not advisable. You want to make sure that you are following the program as it was designed and ensure that you are maintaining “muscle confusion” Please see the following article on muscle confusion for more details:
http://www.extremebodyworkout.com/blog/2008/08/13/muscle-confusion-and-weight-loss/#comment-307
we hope this helps, let us know if you have any other questions!
I’m thinking of ordering the P90X system and jumping on board. I’m a little confused on the work out routines. If I am a member at a gym, can I do all my workouts there or do I need to be in front of my TV to follow the DVDs. Thanks for your help
Hi Evan,
P90X Is specifically designed as a home workout program. That doesn’t mean that you MUST be at home. It’s easy to take with you as you travel and you could potentially do some of your workouts at the gym if you found it necessary. Watching the DVDs is the most highly recommended avenue as that is the focus of the program.
If you go through the program a few times and get accustomed to the names of each routine you could easily jot down the exercises for a given workout and head over to the gym with your Fitness Guide to perform the workout for the day. The only thing is…Why? The great thing about P90X is that you don’t need gym equipment. A set of your own free weights, P90X Resistance Bands, P90X Chin-Up Bar and a Yoga Mat is all you need to get start getting phenomenal results with P90X!!!! And these are 1 hour + workouts a day, 6 days a week, no need to spend extra time in the gym or pay for the membership. We hope this helps shed some light on the program and it’s aim.
-Matt
Staff
I am 17 I need to join the United States Marine Corps I’m 6ft 294LBS i need to drop to 227 to be accepted so i need to lose 67lbs. should i extend phase 1 since my body does have stored energy from fat
Hi, I am currently “Bringing it” in my 6th week of P90X. Many changes have occurred in 6 weeks including losing 3.2% bodyfat, but I do have a few questions. I am Level II and now in Phase II Energy Booster and definately have increased energy and have been really nailing the work outs and diet, but I have noticed that I am not losing as much body fat in Phase II. Im 15.5% body fat currently down from 18.7% and ideally would like to drop down to close to 10%. Now to the questions. Will I continue to lose bodyfat through Phase II and III? If not, Should I consider going back to Phase I for the remainder of Phase II or follow the program through and just lose additional body fat during round 2 of P90X after the initial 90 days?
Thanks
Hi Mike,
Here’s the thing, If you extend the Fat Shredder Phase for too long eventually you’ll wind up in a situation where you won’t be able to perform as well as you would if you were eating more and getting more of the fuel that you need to bring it.
I would say, it’s safe to continue with Fat Shredder until you find yourself hitting a barrier. If you aren’t steadily increasing your reps / weight (within reason) and you don’t feel as though you truly have the energy to push hard several weeks into the program, I’d say it’s time to step back an reevaluate whether or not it’s time to move into phase 2 Energy Booster.
I really hope this helps point you in the right direction, good luck Mike and be sure to contact us at anytime if you need assistance.
customerservice@extremebodyworkout.com
-Matt
Staff
Tim,
It wouldn’t be a crime to revert back to Phase 1 Fat Shredder for the remainder of Phase II and as you’ll read in the guide Phase III is really something you earn, it’s an athlete’s style diet. You could definitely go with Phase I Fat shredder twice and go into Phase II Energy Booster for the remaining 90 days.
BUT, as I just mentioned to another commenter (Mike) you want to absolutely ensure that you have the energy you need to perform. You don’t want to be stuck at the same weights or reps that you were a few weeks ago, you want to really Bring it! You want to have the energy you need to start going double time in Plyo with the rest of them, start upping the reps on those wide front pull-ups and that is going to come from steady improvement in form and performance and most importantly from the food you eat that acts as your fuel!
You’ll burn more calories and build more muscle the harder you push yourself, and the more you continue to up your goals. You need the right kind of food and the right amount of food to do that.
Just think back I’m sure there was a time in the beginning that you may have skipped a meal or two one day when you were really busy and then you tried to do your workout and got burned out super fast and the whole routine was a flop?
Well, it’s these types of scenarios that many of us have experienced and it makes it pretty clear how important it is to eat right.
Go back to phase 1 if you really want to, but make sure you keep an eye on yourself. Make sure you’re still upping the ante and that you aren’t feeling wiped out due to lack of nutrition. Good luck!
-Matt
Staff
Matt,
Thanks for the advice. so to bother ya again, but would you recommend to maybe just cut a carb serving out and add a protein and a veggie.. so just drop complex carb intake to 400 calories instead of 600 calories., or would you say just completely go back to phase I?? Also would adding a day of Cardio X help?? I would like to try and make solid mass gains, but I still need to drop some bodyfat.. Any further advice? Im very strict with my dieting and workouts.. never missed a meal yet or ate off schedule. I take it very seriously. Thanks Matt
I’m a firefighter/paramedic and I work 24 hour shifts and sometimes as much as 72 or 96. From what I have read, these workouts have to be done everyday and complete the workout start to finish without stops, correct? It is mandatory for all of us here at the station to be in shape to perform the job, and we were looking for a new routine. MOST of us are in pretty good shape to begin with, but new workouts are always welcomed. The muscle confusion idea makes a lot of sense to us here at the house, but what if we get a response in the middle of the workout. This will pose an issue, correct? One of our firemen completed the Plyo routine with a friend and he said it kicked his @$$, so we were interested to find out more. Thanks for your help.
Tim,
It’s great to hear that you are very serious about scheduling your nutrition. A lot of time and energy went into the creation of the P90X Nutrition Guide so in the end I would always recommend following it as closely as possible. With that said, I think you can take a few liberties as long as you are mindful of your performance and your body’s needs.
So, if you are not going to stick to the guide faithfully, then I’d say you can take either route you are interested in, be it dropping back to Phase 1 or reducing the carb intake.
If it were me I think I’d shoot for upping my performance to burn calories and shed those extra pounds as opposed to straying from the guide. You think you can push a little harder? Maybe it’s time to take it to the next level and to find that little “extra” inside yourself. You have 7 more weeks left in the program and most often it’s not until around week 8 that most people really start to say, wow, I’m really seeing a difference.
I want to give you the best advice but unfortunately it may not be exactly what you want to hear. The best advice is to stick to the guide!
Eric,
It’s great to hear from you on behalf of your team! As your buddy already knows, P90X means business! If everyone at the house were P90X grads you’d be a serious force to reckon with!
But let’s get straight to your question. What to do when emergency strikes and we’re in the middle of our P90X workout. OK, my first recommendation would be to establish a consistent time when you all or half of you depending on scheduling can perform your workout. I’d say to really try and shoot for a time, based on your experience, that is less likely to interfere with work. Now that may be difficult, how do you really plan around emergencies? Well it may not be foolproof but there must be a time slot that poses less issues. Go for it, and realize you will need an hour.
Yes, performing the routine from start to finish is absolutely the way to go. But let’s be realistic that’s not always going to happen for a group of firemen. You just have to do your best with the scheduling and if you get interrupted you can always come back and finish up.
It would be better to finish the routine than to not complete it at all for the day. AND, it would be better to take on a serious program like P90X for your health and fitness than to skip it all together just because you’re a fireman.
As Tony says “Do your best, and forget the rest”
I wish you guys the best of luck with P90X and happy holidays from everyone here at ExtremeBodyWorkout!
-Matt
Staff
Matt,
Thank you for all the advice. I am going to follow the program exactly as you and the guidebook suggested, and to answer your question we can all push alittle harder and that is what i intend to do. Thank you again.
Tim
Hi, I have two questions. On Yoga X day should I be consuming the recovery drink after my workout, as Im unsure that I have depleted my glycogen stores. If not completely cutting it out, what about half a serving of the recovery drink.. what do you suggest? Also, when is the best time to drink the recovery drink? I have heard conflicting things from staff in the forums at beachbody regarding timing. Do you suggest drinking the recovery drink immediately upon completion of my workout or as I have read waiting 20 mins then comsuming the recovery drink? Thanks
Hi, I purchased the DVDs and thought I was getting the whole plan, but only got the 12 workout plans. What am I missing and can I purchase that info (nutrition plan for sure) sperately?
Tony,
We’d like to answer your questions the best we possibly can.
1.) If you really bring it in Yoga X and you’re sweating bullets and really beat, you’ve spent some energy there and it would be fine to take you Recovery Drink. If you didn’t feel as though you worked very hard then skip it and save it for when you really need it. Half a serving is OK. You just have to be a good judge of how hard you worked and that will be your deciding factor on when and how much Recovery Drink you need for the day.
2.) You should have your P90X Recovery Drink within one hour of a hard workout. From my knowledge and from your guide at home it’s not going to mater all that much if you decide to take it the second you hit that stop button or 20 min later. It’s that 1 hour window that is the most important thing to consider. AND, you also want to make sure that your Recovery drink is the ONLY thing you consume during that time frame to maximize it’s effectiveness.
Hope this helps, let us know if you have any other questions!
-Matt
Staff
Hi Chris,
If you purchased P90X through our website and your order was incomplete please contact us directly via email with your order # and we will send out any missing materials you don’t have ASAP.
customerservice@extremebodyworkout.com
Staff,
Couple quick questions. I’m currently on my 4th week (Recovery Week) in Phase II. I have seen great results so far. Since I am moving on to the last phase of the program I want to make sure I have all my ducks in a row. First, What would be the best food choices to consume, the meal before my work out for maximun energy, & are there any foods I should NOT eat prior to working out (such as Veggies, or Fat source?) How long should I wait after my meal to begin my workout? Lastly, I am Level II and staying on the energy booster for phase 3, If I am allowed three 200 calorie servings a day.. should I split those three servings over all 6 meals (100 carb calories a meal) or can I just eat 3 meals equaling the total 600 calories? Does it matter?? Thank you
Tim
Hi Tim,
It’s great to hear from you and it sounds like you’re doing very well so far! Congrats on sticking with it, that is half the battle with P90X.
Before your workout:
Ideally you’ll want to shoot for a meal that has a slight emphasis on carbohydrates and easy to digest. This will give you the quick energy you need to perform and you should give yourself at least an hour or two rest after eating BEFORE you start your workout. You will want to side step any foods with a lot of fat, as it will take longer to digest, which could ultimately cause cramping.
After your workout:
Right after your workout, when your glycogen stores are at their lowest, it’s the ideal time to give your body what it needs to fully recover, ie. build muscle. This one hour post workout time frame is when we highly recommend taking the P90X Recovery Drink:
http://www.extremebodyworkout.com/p90x-products/p90x-peak-recovery-formula.php
Research shows that after workout meals should consist of a combination of carbs and protein a 4:1 ratio (carbs : protein) to increase glycogen stores.
Carbs:
The key to promoting a fast metabolism is to eat many smaller meals a day rather than 3 big meals traditionally. That’s why you’ll notice in the meal approach it calls for: breakfast, snack, lunch, snack, dinner. You should shoot to spread your carbs throughout those “meals” but it does not have to be completely equal. Just don’t go eating all your carbs in only a meal or two as you’ll need them to keep the metabolism going all day long and you’ll need those carbs for whatever time during the day you do your workout.
Really hope this helps,
-Matt
Staff
Thanks for the help. I have two more questions, if you wouldnt mind helping me out.. When calculating nutritional needs for the day do you calculate every gram of protein, carbs, and fat or would you do it by calories.. I use the portion approach. I just eat the proper amount of servings of each food group.. i dont count actual grams of protein, fat, and carbs at all. Understand what i mean?? Also I have heard not to eat carbohyrdates after 4pm by a fellow P90Xer. Let me give you my eating schedule to help you, help me.
MEAL 1 – 5:45am – 2 servings protein, 1/2 serving of dairy, 1 serving of fruit, 1 Vegetable serving, and 1 serving carbohydrates.
MEAL 2 – 8:30am – 1 P90X Protein Bar, 1 100 calorie snack
MEAL 3 – 11:00am – 1 Protein, 1 Vegetable, 1 Fat, 1 Dairy
MEAL 4 – 1:30pm – 1 Protein, 1 Carbohydrate, 1 Condiment, 1/2 Dairy
MEAL 5 – 5:00pm – Recovery Drink
MEAL 6 – 6:15pm – 2 Protein, 1 Carbohydrate, 1 Vegetable, 1/2 Condiment
9:30pm – Bedtime
2400 Calories
Do you see anything I need to change? Anything being done wrong? I really want optimum results for the last phase.. Towards the end of the day, how long would you go without a meal before going to sleep?? Should I rearrange my carbohydrate time? For example switch my MEAL 3 and my MEAL 6? Thank you for your time, any good advice you can give me would be greatly appreciated.. Thank you
Can I drink a glass of wine? My husband and I are doing the program together and we miss having a glass of wine once in a while, Can we take our 150 calories from some other place? Thank you. Second question, Can I use beans as a source of protein? Black, red, white and lentils? or do I onsider them as carbs?
im on my 45th day of p90x classic. i’ve lost 11 lbs but now my weight is climbing. can i switch to lean to get more cardio i still would like to shed a few lbs and thin out a bit. i notice muscle developing in my back shoulders and arms- but i don’t want to be thick and muscular. i’ve always done the 15 reps with lower weights. will it be okay to change to lean and will i still get good results or should i wait and do a second round of p90x and do the lean on my second round. thanks
Hi Yolanda,
You can definitely change up to P90X Lean if you feel it’s a better fit for you, but if you’re like most P90X grads once you complete one 90 day cycle you will most likely be eager to continue for another round. So you could definitely hold out and switch to P90X Lean at that time.
It sounds like you have lost a good amount of body fat already. It’s important to note that as you go through the program and build muscle it will definitely affect your weight, and you have to keep in mind that you are shedding fat while building muscle.
So, feel free to adjust the program for what works for you, P90X is a slightly less “intense” regiment in terms of strength training as it has a bit more of a focus on cardio. P90X Lean is a popular choice with women and is certainly a very effective approach. We hope this helps!
My husband and I do the P90X workout at 5am. What do you recommend eating prior to this. We get up and within 15 minutes we are working out. I need to eat, but my husband does not. Is protein mixed with 8 oz of rice milk 15 minutes before the workout OK? Thanks for the advise.
Can I use beans as a source of protein?
hi’ just started week 6 p90x. I started out at 166 17.9% bodyfat,and now im at 160 12.6% fat. Will i continue to lose fat% through the next 2 phases and reach my goal of 7% ?
Areli,
We’re all human and while it’s important to stick to the P90X Nutrition Guide as closely as possible, a couple glasses of wine is not going to ruin your results. In fact as you probably already know red whine does have it’s own health benefits as well.
I’d say, go ahead and enjoy a glass now and again with your husband. Certain beans are definitely a good source for protein but you will find, like many vegetarian P90Xers that it will up the carbs a bit. There is no way to really avoid that with beans. Again try and stick to the guide as best as you can and occasional substitutions that area healthy for you will not throw you off course.
-Matt
Staff
Hi Dave,
It seems like you’re getting great results so far! You’re definitely going to see continued progress as you have more than half of the program remaining. Will you reach the exact goal of 7% body fat? It’s possible but keep in mind that results vary between individuals and that it’s really tough for us to make that call. From your results so far I will say that it looks like you’re going to be quite happy with your final 90 day results. Keep up the great work!
Stephanie,
You can definitely tweak the program just a bit to fit your schedule. Congrats on making the commitment thus far and getting up at 5am to bring it everyday!
If you follow the Meal Approach I would suggest having your snack first (then breakfast, lunch, snack, dinner) This will allow you to still maintain a good distribution of food throughout the day to keep your metabolism going and allow you to have a little something before your workouts.
A little protein or recovery drink is fine, or perhaps even a P90X Protein Bar to get you going. Just be sure that you have enough time to digest a bit so that you don’t cramp up or get nauseous from going right into your workout after just having ate.
Hello, I just started p90x, and I have a few questions about te diet, I am a level 3 candidate, I am making my menu plans for the next week and here is my delema; Do I count the fruit and dairy in a protein shake as one of my allotted fruits, or when it says “shake” as a snack, they are not counted against my total. For example, would this be an acceptable daily menu
Bkfst: Protein Shake
Snack: Protein Bar
Lunch: Tuna Salad w/extra celery, peppers and onion/ 1 cup cottage cheese, and 1 cup spinach
Snack: Portein Shake ,1/2 Protein Bar
Dinner: 6oz prok tenderloin/potato/1 cup cottage cheese/spinach
Snack: Protein Shake
Now this seems to be what the information is telling me, am I off here, this seems like alot of food, I would hate to work this hard and screw up the diet.
Jamison
Jamison,
If you opt for the “Meal Plan Approach” you’ll want to make sure you follow it to a T. It really does take the guess work out of it but of course leaves you with a little less variety.
Since the daily menu you mentioned does not fit the profile of one of the daily menus for Level III in the Meal Plan Approach (page 22), it appears you are opting for the portion approach (pages 15-17). Based on a very rough estimate it looks like the menu you offered comes in at just about 3000 calories for the day which is your target for Level III.
Yes, it may seem like a lot to eat, many P90Xers mention that it’s a heck of a lot of food to eat. BUT you have to keep in mind that you will be working really hard and your body needs that energy to perform and keep your metabolism going throughout the day. Now with this in mind you will notice on page 9 of the P90X Nutrition Guide that it says:
” Even though some pretty bright minds were tapped during the formulation of this diet, that doesn’t mean it’s perfect for everyone. If you feel that you need to eat either more or less than you’ve calculated , then this really might be the case. But first you should try eating the amout you calculated. Your body will let you know what’s right over time…One thing to caution you against is UNDEREATING. If you don’t feed your body enough, your metabolism will slow down and you’ll compromise your workouts.”
I think this is the best advice for you. Be sure to decide on your approach. Either Portion Approach OR Meal Approach, do not make the mistake of combining the 2. Then, give it a try for a week or so and see how your body responds and make any necessary adjustments to food intake as best suits you.
Really hope this helps,
-Matt
Staff
Thank you for your help earlier, is has been very helpful. I have been doing quite well with this program, and have lost a pound a day. I still simply cannot eat everything on my diet, it is too much food. I have a question though. Can I drink vitamin water? And how does a drink like Coke zero fit, if at all?
Jamison
im having a little trouble with breakfast. i cant eat eggs so the great omlet options arent available. ive tried the plain oatmeal with berries,honey,nuts-i just don’t like it. may we use weight controll flavored oatmeals that comes in packets and has little to no sugar. also may we use fat free vanilla yogart. i currently eat non traditional breakfast which usually is lunch or dinner. i do luv cereal but i have a problem with portion controll(cereal is one of my absolute weaknesses) and i stay away from it. can anyone offer a little help or should i stick with lunch and dinner for breakfast?
Hi Jamison,
Glad we’re helping you get started on the right foot. Congrats on shedding those pounds already!
Yup, P90X is not a diet in the sense of limiting the amount of food you eat. You want to try your best to eat enough so that your body has the energy it needs to perform at your best during the workouts. But, as your nutrition guide states you have to listen to your body. If it’s just too much it’s OK to modify your meals a bit. Just be mindful that you may need to bring up the food intake a bit as you progress through the program.
Vitamin water sounds OK just watch those extra calories, make sure you’re staying within the guidelines of your recommended calories per day. A solid multi vitamin like the P90X Peak Health Formula is definitely a more sensible option:
http://www.extremebodyworkout.com/p90x-products/p90x-peak-health-formula.php
Soda is tasty but we really never recommend it. In short, even diet sodas are not really good for your body. But, we’re all human and an occasional soda every once in a while won’t totally ruin your results, but don’t over due it. Hope the advice helps, keep Bringing it!
-Matt
Staff
Hi Yolanda,
Everyone is different and some people cannot eat certain foods or choose to avoid other foods in their normal diet due to personal choice.
The P90X Nutrition Guide therefore offers the Portion Approach as an alternative to the popular Meal Plan Approach. If you follow the Portion Approach as outlined in the guide as per your nutrition level (level I, II or III) you simply choose the foods you eat throughout the day to coincide with the proper amount of protein dairy, fruits, vegetables, fats, etc. as outlined in the Portion Approach table for each phase of the program.
Be sure to read the nutrition facts for the foods you are interested in and make sure they fit into your nutrition level in the Portion Approach tables. Just make sure that you are conscious of the fact that not all carbs, fats and sugars are created equal. You want to focus on complex carbs, stay away from saturated fats as much as possible etc. You also want to make sure you’re making healthy food choices, so try to avoid foods with high levels of sodium or preservatives as well. Shoot for natural and organic. We hope this helps!
Hey sorry to keep bothering you, but I have a non-diet related question. When I began P90X, I weighed 262 and am 5′6″. I have always had a muscular build, but needless to say I was and still kinda am fat. I have been getting tremendious results, but have one nagging problem. The arches of my feet reallt hurt during certain exercises, and stretches, but not consistantly during one exercise. I am prior Army, and used to run alot. Could it be that I am simply strenghening my arches, and they are simply not used to my weight and these exercises? Or should I look for a certain shoe, or Lift? Thanks for your time.
Jamison
I just received my P90X and I have a question about whether I can drink Diet Coke while doing it. Also my girlfriend is going to be doing the program with me and was wondering about drinking tea.
Ok…This may sound dumb…but I am new to all this diet and workout stuff. First, me and my wife are embarking on this together, so im having to try and cook enough for all of us…but im confused…should I be using some kind of cooking scale for some of the weights…or is everything based on the ounces like in a measuring cup. Just seems like a lot. And another question…there is no mention of alchohol…what is the rule on that? Should be completely abstain during the 90 days?
Hi Chris,
Starting a nutrition plan such as this one can be a lot to take in at first. You don’t need to weigh everything to try and be exact (you can if you want!), just try and read labels and use your own judgement. As far as the alcohol is concerned, you are allowed to live a little while you are doing the P90X! Just be sure to use moderation, and don’t forget to stick to your diet while you are having your fun!
-Erin
Staff
Hi Jamison,
You should probably see a doctor. You may have some sort of strain going on, or possibly an old injury that has not properly healed. You may just need a shoe insert for the purpose of supporting your arches. Some people have really high arches and it can be uncomfortable for them to stretch their foot in a certain way or even completely flatten their foot. You should have a doctor check you out if this is really hurting you.
-Erin
Staff
Hi Steve,
You should drink water! It’s the best thing for you especially when you are working out. Sure diet sodas don’t have any calories or sugar, but it’s still not good for you. If you have to drink it, use moderation. Be sure water is your main source of hydration. The same goes for iced tea. There is a lot of sugar or artificial sweetener, which we know now is not good for us, and it’s just not as good as water. Once in a while, using moderation, sure. Try hard not to make soda or tea your only beverage.
-Erin
Staff
Hey Guys, I have been doing P90X with my brother and a friend for the last week. I have a love for sunflower seeds and wanted to know if they are okay to eat. Contrary to belief, they do not have that much salt, but I would like the opinion of the staff.
Thanks a lot!
Hi, My husband and I are doing P90x, today is day 42, I have lost 11 pound my husband 22. My question is. I have not loose a pound since day 29, I went from phase 1 level II to phase 2 level I, but not loosing anything. I’m 5′7 and 149 pounds now. I want to be 145 and 23 body fat. Do I go back to phase 1 on my diet menu? looks like since I started eating more carbs I haven not lost anything? Can you help?
Hello again. I wanted to let you know that the foot problem was simply my muscles getting used to this kind of exercise. I also wanted to share that at the beginning of week 4, I have lost 21 lbs, and 6.25 inches off of my waist. What a great thing. I have a couple of questions, first: What do I do routine wise if I have to miss a few days of exercise due to travel? Do I pick them up where I left off, or do I try to do two a day when I get back. Second: I am training to reenter the Army. It is apparent that this program will help me do the required push ups, and sit ups with ease, but is there something I can do as well to improve my run time, or do you suggest finishing the program and then taking up the running aspect. I want to avoid injury due to over working. Finally, I am approaching the part of the diet where I would be going to phase II, however I am burning so much fat (which is very important to me, and requisite for accepting my comission) is it acceptable to continue on with the phase I diet without screwing up the plan? Thank you for all of your advice and support. I look forward to hearing from you soon.
Jamison
I got the P90X program from my friend I’m 6″3 and weigh about a nice looking 240 lbs. how should i start out the program for my needs I want to slim and get that ripped look
I am in Phase 1 level 1. I have chosen the portion approach. I don’t see the recovery drink listed anywhere on the portion appraoch list for my level. Did I miss something? What do I count this as in my daily servings list? Thanks for all of your support! Hey, I need recovery after Plyometrics!
Hi Stephen,
If you do deviate from the Nutrition Plan a little, it wouldn’t be the end of you diet! just remember to use moderation and don’t overdo it with the calories.
-Mike
Staff
Hello Areli,
If you feel you have more fat you need to burn, yes, stay in phase 1 for another week or two. This stage is designed to cut down your body fat percentage, but as this happens, your available energy will also decrease. So if you do decide to extend phase 1, your energy level would be something you would have to watch out for. You need to have ample energy to push yourself during the workouts.
-Erin
Staff
Staff,
I am on my 12th Week of P90X and have lost 17 pounds so far! 11 pounds being fat! I do have a few concerns though as I approach the final 2 weeks that I need some help with. I am LEVEL II and am currently in PHASE 3 Endurance Maximizer. During phase 1 Fat Shredder, I lost just over 1 pound of fat a week and maintained about the same muscle mass, as I went through phase 2 Energy Booster I lost about 0.2 – 0.4 pounds of body fat but lost about a pound of muscle a week. I am working very hard, and lifting 8-10 reps during my resistance training struggling on the last 3 reps. I weigh myself every sunday at the same time first thing in the morning using the same scale and same body fat analyzer. Im confidence that my readings are accurate. What am I doing wrong? Why am I losing so much muscle in phase 2?? HELP!
Hi Dewon,
Start from the beginning. If you have taken the fitness test and you know you are ready for the P90X, look over your guides. The Nutrition Plan will help you determine your nutritional level which will help maximize the effectiveness of the plan. If you are concerned with slimming down, you can stay in phase 1 of the Nutrition Guide for an extra week or two. This is the fat shredder phase and will really help you get rid of some of those extra pounds. Just make sure you have enough energy while you are in this phase to complete the workouts. You energy levels will be decreasing.
As far as getting ripped, that is what this program is all about! You wont have to worry about that part!
-Erin
Staff
Hi John,
Have you tried the fitness test? (You can find this in your fitness guide or at the link posted at the end of this message) Height and weight do not determine wether or not you can do the P90X. If you can handle it, it’s for you!
So you don’t want to get any smaller, and you want to gain muscle. You will definitely be gaining muscle while doing this program. No question. A way to sort of get around loosing too much weight is to shorten phase 1 in your Nutrition Plan. This phase is designed to help you loose fat. Hence, the fat shredder phase. It would be perfectly fine if you cut this phase short by a week or two.
http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf
-Erin
Staff
Hi Kim,
The P90X Peak Recovery Formula is listed under the snacks category. Also, your daily servings chart will tell you how much you are supposed to have per day.
I don’t blame you for needing recovery. Plyometrics is no joke!
-Mike
Staff
Hi C,
I love that drink! Just joking…too much sugar! Anyway, if you are considering the P90X and are out of shape, you should take the fitness test. I have been recommending this a lot today!
http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf
If you can’t pass, try starting with the Power 90. This program has a lot of the same ideas as the P90X and is a great stepping stone. Both programs have the amazingly effective Ab Ripper workouts to really slim down that midsection.
http://www.extremebodyworkout.com/power90-products/power90.php
If you are not really looking for bulk, you can either use lighter weights with more reps as Tony will explain durning the workouts, or you can try the P90X Lean Approach. This is mapped out for you just like the traditional approach in you fitness guide. The Lean Approach focuses on more cardio and is a little less intense.
-Erin
Staff
Hello again. I wanted to let you know that the foot problem was simply my muscles getting used to this kind of exercise. I also wanted to share that at the beginning of week 4, I have lost 21 lbs, and 6.25 inches off of my waist. What a great thing. I have a couple of questions, first: What do I do routine wise if I have to miss a few days of exercise due to travel? Do I pick them up where I left off, or do I try to do two a day when I get back. Second: I am training to reenter the Army. It is apparent that this program will help me do the required push ups, and sit ups with ease, but is there something I can do as well to improve my run time, or do you suggest finishing the program and then taking up the running aspect. I want to avoid injury due to over working. Finally, I am approaching the part of the diet where I would be going to phase II, however I am burning so much fat (which is very important to me, and requisite for accepting my comission) is it acceptable to continue on with the phase I diet without screwing up the plan? Thank you for all of your advice and support. I look forward to hearing from you soon.
Jamison
Staff Reply:
January 29th, 2009 at 3:47 pm
Hi Jamison,
Congratulations! You seem to be getting great results already! If you miss a day or two, pick up where you left off and skip your rest day. You gotta keep it going consistently!
The Plyometrics will definitely help with your runtime. It builds endurance, stamina, and the muscles you need to run faster and jump higher. What you do after the P90X depends what goals you have when you have completed the program.
If you are happy with your results and you just want to maintain what you have, running and some weight training a few times a week will do the trick. If you want even more extreme results, try the P90X Plus. This program gives you new more challenging workouts to add to you P90X regiment.
As far as the nutrition question goes, if you want to loose a little more fat, it’s perfectly ok to stay in phase 1 for an extra week or two. Just remember, in phase 1 as you loose fat, your energy levels are going to be decreasing. That’s just something you should watch out for.
-Mike
Staff
Staff,
I looked through most of these posts but I don’t think I have come across my question. My question relates to the snacks, do you count those toward your daily dairy/protein intake? I am a level 3 and I see that I get 2 double snacks, protein bar, and shake. So if I choose a double of cottage cheese, do I also count that towards my daily dairy intake? Thanks
Hi Tim,
I don’t think you are doing anything wrong. If you are sticking to the nutrition plan and keeping up with your workouts, you may just be going through a phase where you are starting to really get lean. Or, you may need to up the weight you are using. Have you been keeping track of you weights and reps?
-Mike
Staff
Hi Ryan,
If your snack happens to be a dairy product, you don’t have to count towards you daily intake of dairy. If the food is in the snack category, count it as a snack. Otherwise, the nutrition plan can get confusing.
-Erin
Staff
I’ve been thinking about ordering the P90x but I would like to know a couple of things. First, I’m not exactly a great cook, will I have much trouble being able to follow the diet plan? Second, does it come with written work outs to allow people to work out at a gym instead of at home? Thanks.
Staff Reply:
February 6th, 2009 at 4:43 pm
Hi Matt,
The meals in the nutrition plan do come with easy to follow recipes, or you can use the portion approach and choose your own meals. You don’t have to be a great cook to follow this plan.
The P90X fitness guide does explain each workout move, so you can take your workouts to the gym. I would watch the DVD’s first just to get a good idea of how the workout is supposed to go, then just take your fitness guide and worksheets with you to the gym.
-Mike
Staff
I am curious i bought the 12 cd’s on ebay, i now realize that I need the nutrition guide, but I also need to know how to follow the order of what cd’s to watch. In other words, do I just start with disc one and just go in order from disc one to disc 12, or do I have to jump from one disc exercise to another.
Staff Reply:
February 6th, 2009 at 4:46 pm
Hi Marty,
The workouts are done in a specific order. If you submit your request to our customer service support form, one of our representatives will be happy to assist you with a schedule.
http://www.extremebodyworkout.com/customer-service.php#supportform
I have a hard time getting the 20% fat. in Phase 1 and 2. Whatever i do, without eating extremly plain i end up with 27 to 30% fat. Is there any advise other then sticking to the nutrion plan to cut out more fat?!
Staff Reply:
February 6th, 2009 at 4:51 pm
Hi George,
If you feel that you are not loosing enough body fat in phase 1, you can always scale down your calories and you may need to recalculate your nutrition level. Also, you can always stay in phase 1 for an extra week or two if you are not happy with the amount of fat you are loosing. Just make sure you are still able to do the workouts. You body fat will be shedding, but you energy level will be going down as well.
-Erin
Staff
i just received my p90x about 2 days ago but im a confused with the whole diet thing, is there something in there that tells you what foods to buy that im probably missing out, or how should i know what to get? im really excited to start but im just concerned about the diet.
Thank you in advance
Staff Reply:
February 6th, 2009 at 4:58 pm
Hi Alex,
There is food list for the portions approach and there are recipes for the meal plan that you can make a shopping list from. As of now, we are currently working on a simple grocery list for our customers and bloggers. There has been multiple requests for this, so it should be available soon!
-Erin
Staff
Hello,
We just started the Classic P90x+ 7 days ago. It was a tough week. We did good with food portions and calorie intake. My question is, can we substitute red wine for a fruit serving one day a week? Or is that considered cheating?
Also, we wanted to add some Splenda into our diet. It would be a very small amount in the morning with our oatmeal. How is Splenda measured in the portion plan/calories per day?
Thanks in advance! We will keep you posted on our progress. So far, we like feeling the BURN
hello im a high school wrestler and i saw these dvd’s on tv and i was wondering if it would be ok if i should do this on the off season or while im in season , also we work out like crazy , hitting thw eight room and such so do you think when i come home from my work out and do the tapes would it be to much exercise, and lastly im 17 , woul di see the same results as some one who is much older than me?
Staff Reply:
February 17th, 2009 at 12:12 pm
Hi Sean,
P90X is a phenomenal workout system for athletes. From running, to football, to basketball you name we’ve had some incredible feedback from people involved in a wide range of sports.
I would assume that your coach has you on a strict workout schedule where you are required to attend. If you’re already working out and training hard for a sport like wrestling, it’s probably safe to say you’re hitting the gym hard 4-6 times a week.
Coming home and doing another INTENSE hour long workout right after being in the gym is probably not the best idea. You need time to let your body recover and combining both P90X with your sports training is boarding on too much in my opinion.
Opting for P90X in the off season, now that is a great idea! Age is not a factor with P90X. If anything, being younger and already involved in athletics will only help to deliver even better results as you are already accustomed to working out.
Talk to your coach, and I’d say shoot for P90X in the off season. If you want full details and videos on the program see the following link:
P90X
http://www.extremebodyworkout.com/p90x-products/p90x.php
-Matt
Hello! I’ve recently started the P90X program, and I am following the portion approach plan for the diet. I’ve noticed that some of the portions sizes listed for certain foods actually come to more or fewer calories than suggested for each serving size. For example, 1 cup of 1% milkfat cottage cheese (1 serving of dairy) actually comes to 180 calories instead of 120, while 2 slices of whole-wheat bread (1 serving of carbs) only comes to 100 calories. My question is, should I eat to the number of calories listed for each food serving (e.g. eat 120 calories for a dairy serving even if the portion size is smaller than suggested) or the the portion size listed (e.g. eat two slices of bread even though that only comes to half the calories content estimated for a carbohydrate serving)? I realize that the discrepancies may even out in the end, but I also know how quickly and easily small differences in food intake can add up for either a calorie deficit or surplus. Thank you for your help!
Staff Reply:
February 17th, 2009 at 12:36 pm
Hi Elizabeth,
It’s great to see that you are taking the guide seriously and really trying to follow the Portion Approach accurately. It’s not exactly black and white when it comes it the food you eat and there are a number of reasons.
Bread for instance can vary between brands and types when it comes to carbs, fat etc. even in the same category as wheat, multigrain etc. The best thing to keep in mind is to come as close as possible to what the guide instructs, but also be mindful that you stay within the parameters of your daily calories as calculated for your Nutrition Level in the guide. With a little work, you should be able to get really close and determine which foods / brands suit your daily needs, and soon enough shopping for the right stuff will become second nature. Hope this helps and if you have any other questions feel free to fire away! Good luck and keep BRINGING IT!
i read somewhere that if you eat cut the calories on what you eat a day its help you lose wieght. So, If that’s true how i have to eat this much calories on phase1 level3?? Also, do I really need to have the recovery drink at all or can I Sub it for something else, if I could what to you recomment..thank you
Staff Reply:
February 17th, 2009 at 12:45 pm
Hi Rick,
Cutting calories does help you lose weight, but when you’re doing an intense workout like P90X you have to keep in mind that calories are energy. You need that energy to perform these workouts and that means you have to eat enough and eat the right foods. That’s why the Nutrition Guide is such an integral part of the program and you should do your best to follow it as closely as possible for the best possible results. Remember, you’re burning calories all day long with normal activity and burning a ton of calories with each workout. Just take not of how spent you are and how much you’re sweating bullets after each routine!
The Recovery Drink is highly recommended. It’s packed with vitamins and antioxidants, and will really help you’re muscles recover after each workout (you actually build muscle while at rest) P90X Recovery drink was designed to maximize this recovery and that’s why you’ll see it referenced directly in the guide. One thing to remember, when taking your Recovery Drink you should really make sure you have it within the first hour after your workout as this is the crucial time when your body’s glycogen stores are at their lowest. And this should be the only thing you consume during this time frame with the exception of water of course.
I saw a question above about a 13 wanting to do this program. I just wanted to share that I started the program a week ago and my 5 year old is doing the workouts with me. Keep in mind, he is 5 so form and such are that of a 5 yr old, but he loves it. I even bought him a very basic set of resistance bands and w/ things like the pull-ups, he runs upstairs and does them from his bunk bed. Encourage your little ones to do this with you. They will likely see it as fun rather then a “work”out.
Hello, My name Is Grisseth.
I am Planning on Getting P90X for my husband, and ofcourse I will be using it too. I am wondering if I have to follow the diet plan to get results? We usually eat healthy meal, I am 5′1, 30 years old and weight 118. I only want to lose about ten pounds and about 6 inches from my waist. I have always worked out , but after I had my second child my belly just got bigger, it went from 28 inches to 34, and my arms also got bigger with fat. I don’t think my daily exercises are doing anything, what do you suggest?? thank you!
Staff Reply:
February 17th, 2009 at 12:56 pm
Grisseth,
Following the Nutrition Guide is a crucial component to the system as a whole. To get the most out of the program you really need to be involved in the nutrition recommendations. That being said, if you’re already eating healthy you’ll be able to still eat the same types of foods you’re accustomed to and simply follow the Portion Approach in the guide which allows you to choose what you eat as long as it fits with in the recommended allotments for daily protein, fats, carbs etc.
P90X will get you into tip top shape as long as you stick to the program and press play everyday. There is no question that after 90 days you will be very pleased with the results. There is a great mix of cardio to shed pounds, and strength training to tone your arms, legs and core. If you have any other questions please don’t hesitate to ask!
We wish you both the best with the program and we’re here to help if you need us.
Hello Again,
I have a couple of questions about the diet. I extended the Fat Burning stage for a few weeks, but did find that I was just plain old out of energy, so I then followed the second phase, and felt better. I have however eaten more fruit than is listed on the diet. It was the only thing that really sounded good, and I felt better after having eaten it. I have not gone over anything else on the whole diet, how seriously will eating more fruit than is alotted offset the prescribed diet?
Jamison
Staff Reply:
February 20th, 2009 at 12:20 pm
Hi Jamison,
I’d have to say that you have made some pretty wise choices thus far. You tried extending the “Fat Shredder” phase, which is fine, but you realized you didn’t have the energy you needed and it was a very smart decision to listen to your body and adjust your diet into the “Energy Booster” stage.
Fruit and vegetables are good for you, while you may be adding a bit more sugar and carbs into your diet by eating more fruit than is suggested, I honestly think you’re good to go. You’ll certainly be receiving tremendous health benefits from fruit in general. Now if you said you wanted to opt for a few bags of Dorritos or choclate chip cookies, now that might have been an issue
You’re doing great, stick with it, you’re almost there!
I am in week 7 of P90X and strained my back on Tuesday, which was day 3 of week 7. If I am not able to workout for 3 or 4 days should I start the week over or just finish the week.
Staff Reply:
February 20th, 2009 at 12:23 pm
Hi David,
If you have any set backs during the program due to illness or minor strains, it’s best to give yourself the time you need to recover, and check in with your doctor, if necessary, to be safe.
If Chest & Back for instance, was next in your line up, you want to just pick right back off where you left off. There is certainly nothing wrong with starting the week over too if you prefer, but starting it right back up where you were prior to the back issue is perfectly acceptable.
I work shift work and I was wondering how that would affect the workout routine. Does it matter what time of the day that I work out or when I eat? Is it necessary for me to use any additional supplements to help me gain muscle mass or drop body fat?
Staff Reply:
February 23rd, 2009 at 10:05 am
P90X is flexible and you can definitely plan it around your work schedule.
Its best to try and create as much consistency with when you workout and eat each day, but if you can’t then you can’t that’s life life. It’s better to make it work with your lifestyle than to avoid it all together.
As long as you show up each day to do the workouts and follow that Nutrition Guide, you should expect to see great results.
As far as supplements go. we highly recommend the P90X Recovery Drink:
http://www.extremebodyworkout.com/p90x-products/p90x-peak-recovery-formula.php
And for help losing we offer an all natural weight loss formula:
Slimming Formula
http://www.extremebodyworkout.com/p90x-products/slimming-formula.php
I can’t do a single pull-up
help!!!
I have the dvd’s but I didn’t start
Staff Reply:
February 25th, 2009 at 9:38 am
Carlos,
No need to worry. What you missed out on by not popping in the first DVD is that there is instruction on how to modify the pull-ups.
What you’ll learn is that you can use a chair beneath you for added support, which will allow you to perform a modified pull-up and gradually work your way to the point where you won’t need the chair.
So check out the first routine Chest & Back!
Hi
I am on my 4th week of phase I.
I am planning on extending it for a couple of weeks because I havent been compliant with the cardio workouts. (i hate cardio =(
I feel very weak lately. Very cranky, very depressed. Is it my food intake? I’m following it pretty close. I definitely see an improvement.
My arms, shoulders, back….VERY BIG CHANGES…but no loss of stomach flab.
Is it because I’m not pushing myself hard enough with the plyometics/yogax/etc.??
At what phase do people see a decrease in stomach fat?
PLease help!!
Thanks
Staff Reply:
February 27th, 2009 at 12:35 pm
Hi Aristotle,
If you want to lose the weight you have to stick to the cardio. Plyo, Kenpo etc.
Follow the the program as closely as possible but keep in mind that users really start to see the big changes right around week 8. Good luck and keep at it!
I am in lean phase 3, when it is done, can I go right into classic version? Or should I wait a week or so. Also, do I go back and do phase one of the diet is I do another 90 days?
Jamison
Staff Reply:
March 2nd, 2009 at 12:40 pm
Jamison,
You have a couple options. You can definitely take a week or 2 off for recovery, or you can start right into the program either way is fine. If you are going into a second or 3rd round or P90X despite the approach you take (Classic, Lean or Doubles) You’ll want to make sure you remain on the last phase of the Nutrition Plan you left off in. There is really no good reason to go back to Fat Shredder as you’ll need the extra food to perform at the level you’re at now for round 2. Hope this helps
-Matt
just got the p90x program and was wondering about my weight and bodyfat. I am 6 foot 2, 250 pounds. I was doing some mma and Ripped my hamstring, that put me out of working out for 2 months. When this happen i gained about 25 pounds. I did weight about 225 and 18% bodyfat. Now that i am at 250 pounds i am sure my bodyfat is also up. Just was wondering if there is anything i should know before a guy of my size starts. Tips, workout intensity, ect. Thank you
Staff Reply:
March 2nd, 2009 at 12:48 pm
Hi Shawn,
The first thing you want to make sure of is that you are physically OK to start in on an intense program like P90X. Make sure you have the doctor’s approval to get back into working out.
P90X is very flexible so you’ll be able to choose what weights (resistance) works best for you.
Be sure to follow that Nutrition Guide! It will not only help you eat healthy but will give your body the energy you need to perform at your best. A lot of times users who don’t follow the guide find they’re not getting the results they want, so stick to it!
Other than that, if you’re pretty fit to begin with I’d recommend checking out the P90X Push up bars to up the results a bit for your upper body. Please see the following links to the push-up stands we offer:
P90X Push-Up Stands
http://www.extremebodyworkout.com/p90x-products/push-up-stands.php
PowerStands
http://www.extremebodyworkout.com/p90x-products/power-stands-push-up-bars.php
Good luck and let us know if you have any questions over the next 90 days
Hello,
I would like to confirm that I did the numbers correct for my food intake for fat shreadder.
210 pounds =3200 cals a day
eating egg whites,
fruit, veggies,
30 grams of protien shake after work out
Fish Chicken
protine bars
Apple
Two piece rye toast
1 tbls lite olive oil
Rasins
1 cheese string
Only issue is I feel likeim running out of gas and nopt a lot of energy///
Please help 1st weeker
my question is about weight gain. I am about 5′11 and weigh about 180. I am in week 3 of p90x and have kept my reps in the 8-10 range for building mass and size. I have only skipped 1 cardio workout and thus far have not lost any weight but also have not gained any. my goal is to get in better shape but I also would like to gain some weight. Do I just need to eat more or should I cut out more cardio? Since begining p90x my calorie intake has increased and I am eating better. Just have not gained any weight. Thanks alot
Staff Reply:
March 9th, 2009 at 2:39 pm
Hi Matt,
I’d say you just have to be a bit more patient. Some people get tremendous results a week or 2 into P90X, others get the big pay off around week 8 to week 10. Everyone’s body is different.
If you are following the guide to a “T” in terms of what and how much you’re eating, then you’re off to a great start. If you’re still feeling a bit hungry and your body is telling you it needs more energy, it’s perfectly acceptable to up the calorie intake a bit.
I wouldn’t suggest skipping any of the workouts themselves, but you may want to go ahead and bypass phase 1 of the Nutrition Plan (Fat Shredder) and move right into Phase 2. Please let us know if there is anything else we can help with.
-Mike
Hi I started phase 1 and I was at level 3 according to my weight and after i finished i lost enough weight to start phase 2 at level 2. But my question is ive been on the phase 2 nutrition plan for a little over a week now and i am always hungry it just doesnt seem like im getting filled up ever is this normal or ok? It doesn’t matter to me ill drink water to fill my stomach up but just wondering if it was normal thats all. I definately wanna stay eating in phase 2 and not go back to phase 1 because I enjoy the food in phase 2 way more thanks
Staff Reply:
March 9th, 2009 at 2:44 pm
Hi Ken,
Give yourself a sold week to 2 weeks before making any changes. If after that time period, your body is letting you know it needs more to eat, it’s ok to up the calories a bit. You don’t want to be starving, that’s not good for the metabolism. Be sure to make certain that you are spreading out your meals throughout the day. 5 meals a day is recommended. Breakfast, snack, lunch, snack, dinner. It really does help tremendously with curbing hunger.
My question is on the nutrition plan. When I started 52 days ago I was 194lbs and 23% body fat. I switched to phase 2 about 10 days ago nutrion plan and I’m 170lbs and 14.9%. I want to get down between 6-9% body fat, should I have stuck with phase one longer? I had plenty of energy every day to complete the workout but felt like I should switch to phase 2 because I was almost 1/2 done the 90 days. I notice on most pictures on the infomercial that from day 60 to day 90 is usually the biggest transormation as far as physique, so if I stick with phase two and continue to “bring it” will my fat % still go down?
Staff Reply:
March 9th, 2009 at 2:52 pm
Hi Kevin,
It’s hard to say exactly the results you’ll achieve as there are many factors that go into it.
If you are thinking about moving back down to Fat Shredder, it’s not totally forbidden. What you need to do is give yourself a week trial. See how you feel going back to Fat Shredder. If you start feeling hungry or burnt out, that will be a good indication that it’s not right for you. Also, keep in mind that Phase 2 Energy Booster really is a more well rounded diet and that Fat Shredder is not a plan you should take for the long haul (as in the rest of your life) but for the rest of the program you should be ok, so long as you feel right and can push hard.
Good luck and really BRING IT in the home stretch!
-Matt
I just purchased the p90x series and am a little overwhelmed with the nutrition plan. Basically it’s not broken down enough. I don’t have a lot of time to make meals and I know there are quick meals in it but what is a good plan to follow? Chicken breast and high protein foods in general for phase 1?
Staff Reply:
March 9th, 2009 at 2:58 pm
Hi Aron,
The easiest course of action is to simply follow the Meal Plan Approach which begins on page 19. You basically just eat exactly what it indicates for your level (I, II, or III) making it really easy for you.
You can even opt for some of the suggestions in the Portion Approach to substitute some of the predefined meals in the Meal Plan Approach.
Alternatively you can go with the Portion Approach alone. If you’re in phase 1 go to page 15 and identify what level you fall in. Then from there you make sure you have the proper amount of servings for each category per day (proteins, dairy, fats, carbs etc.) There is an extensive list of suggested foods for each of these categories on page 16-17.
Do you have any specific questions or need help in any other area?
Hey.
I am on my first week of P90X. Level 2 phase 1…
I am supposed to be having 7 servings of protein a day… But I just can’t eat that much meat… On top of the recovery drink, I am taking 1 protein bar that has 32G of protein, and one meal replacement shake from GNC that has 30G of protein… Im just a little concerned with how much protein I should be eating… I don’t want to consume too much, but I don’t want to under consume the protein…
Staff Reply:
March 9th, 2009 at 3:08 pm
Tyler,
It can be tough adjusting to the P90X nutrition plan. As you can tell it’s no diet!
Give yourself about 2 weeks to let your body adjust to the food and the workouts which will be burning calories like crazy. If after that time period you still feel like it’s too much, then it’s too much.
Everyone is different and the P90X guide tries to accommodate most people. Just be careful, you don’t want to run the risk of cutting back the calories and then starting to feel really burnt out and not having the energy you need to really push hard during the workouts.
Tyler.
It does seem difficutl to eat that much protein. I always have a protein shake which is 2 servings of protein and I have egg beaters every morning with a slice or two of lean sandwich meat, that usually covers three of the 7 servings for the day, and then I can eat two servings at lunch and two servings at dinner. Also, I never had a problem just eating 5 servings of protein on some days.
Also, I shop on bodybuilding.com for all my protein powder. I’ve found some great tasting low carb protein powder with 50 grams of protein. Mix it with milk and it tastes like chocolate ice cream. what a breakfast.
I don’t work here, but I hope this helps.
I’m planning on starting P90x very soon. I presently work out 5-6 times a week in mixed martial arts. They are relatively intense workouts and I have lost a lot of weight but my body is beginning to get used to the work outs and so I’m not really losing anymore. I definitely plan to continue to do the MMA workouts to improve my technique, etc. however would like to add something that will take me to another level as far as conditioning and losing weight. My question is whether it’s ok to add P90X to my present routine. My plan is to do my MMA in the morning and P90x before dinner. Would that work ok?
Thanks
Staff Reply:
March 11th, 2009 at 1:46 pm
Hello Bob,
You are in for quite a workout regiment! The P90X requires a commitment of 1 hour per day for 6-7 days per week. If you have the time and energy to do MMA along with the P90X, go for it. The P90X workouts will definitely help you get off that “plateau” and allow you to start seeing progress again. In fact, the P90X was designed so you never hit that fitness plateau while doing these workouts.
One thing you should keep in mind. The Nutrition Plan of course was designed to accommodate the P90X giving the user the right nutrition they need to get through the program and to see great results. You may need to adjust the your eating as you may need more energy to do additional workouts.
Good luck and come back and talk with us anytime!
-Mike
Staff
Hi ,
I’m planning on starting P90X soon.I have only one question, is the nutrition plan suitable for vegatarians ? Are there suggestions for protein substitutions ?
Staff Reply:
March 11th, 2009 at 1:48 pm
Hi Eileen,
There are vegetarian options in the Nutrition Guide. These options show you how you can use substitutions to suit you individual needs.
-Erin
Staff
I just got p90x and plan on starting it next week. I am also a power lifter, and I am in the weight room 4 or 5 times a week. I was wondering if it is healthy for my body to continue power lifting while on the program, or if I should only do p90x for the next 90 days.
Thanks for your help
Staff Reply:
March 11th, 2009 at 2:00 pm
Hi Greg,
This is a good question that we do hear often. If you are involved in other workouts an want to add the P90X, it is possible if you have the time and energy. The P90X is all about muscle confusion. Doing a variety of exercises to make sure you never hit a plateau and stop seeing progress. Adding yet another workout wouldn’t hurt as long as you don’t overdo it. Make sure you are giving you muscles time to recover by changing which ones you work out everyday.
Keep in mind, while doing the P90X, you diet is very important. The Nutrition Guide is designed to accommodate the P90X workouts. You may need to modify your eating to make sure you have enough energy to do the extra work.
You may also want to consider some of the supplements we offer to help you get through this. Since you want to do the P90X along with heavy lifting, the P90X Peak Recovery Formula would really help those muscles repair faster.
Check out the following link for more information:
http://www.extremebodyworkout.com/p90x-products.php#nutrition
-Mike
Staff
I just got my P90X and wanted some advice on which Level/Phase I should go with. I lost over 30lbs in the desert while serving in Operation Iraqi Freedom. I’m currently 135lbs 5′6. I would like to be 160lbs again but my fast metabolism isn’t helping. I figured P90x would solve this issue. What do you recommend as for my calorie intake? I’m just a lil confused with the nutrition guide and i want to make sure i’m following the guide the proper way before i commit these 90days. I’m already at 9.5% body fat so losing fat isn’t any issue. Its building mass and having it stay on. Thanks in advance.
Staff Reply:
March 11th, 2009 at 2:10 pm
Hello Lou,
In the Nutrition Plan, there is a section where you calculate you nutritional level. Since you are not looking to loose any weight, there is a few things that you can do to make this food plan work for you. One thing is to calculate you actual nutritional level and add a few more calories. This will help to prevent a lot of weight loss. The second thing you can do would be to skip the first phase. This is the “Fat Shredder” phase and can be skipped if you really do not want to loose any more fat.
The Nutrition Plan can be adjusted to fit your needs. It is there to help you make the right food choices so you get great results with the P90X. If you have to adjust it a little, you will still see those results as long as you are committed to the workouts and are committed to eating healthy.
-Erin
Staff
Thanks for the reply Erin. The commitment part is easy. I was in the Marine Corps for 8yrs. Which Level would you recommend?
Hi Lou,
Your nutritional level calculated using you weight would be level I. But, since you are not interested in loosing any weight and your energy amount is pretty close to being in level II, you could go with level II. This will allow you to eat 2400 calories instead of 1800.
-Erin
Staff
So 2400 calories a day is enough to gain the weight and after the p90x workouts daily? Thanks for the advice Erin.
finished p90x with great results. went from 16% bodyfat to 9%. now i started over 3 weeks ago and dont seem to be losing any more fat%. little around lower abs and thats it. want to be at 5 or 6% then build muscle. any advice? ex bodybuilder thanks
On my cardio days, I do the cardio in the morning prior to eating. It was recommended in a book I read; which stated it helped to boost your metabolism for the day. Do you recommend doing AM cardio before or after eating?
Staff Reply:
March 24th, 2009 at 12:36 pm
Hi Aaron,
First, you should never work out on an empty stomach. You will definitely burn more in the A.M. doing cardio because you don’t have any food in you. Everything you burn will take from your fat reserve, but like I said exercising on an empty stomach is not good. What you should do is have a small (controlled portion), healthy meal before you workout in the A.M. so at least you have something in you for energy. At the same time it will also take from your fat reserve because of the smaller meal, then be sure to refuel yourself after your cardio session.
-Nate
Staff,
My fiance and I are beginning P90X this Sunday. I plan on ordering the recovery drink Friday; which I doubt it will be delivered by Sunday. Are there any substitutes until my recovery drink arrives, or would it matter greatly if we missed the recovery drink the first few days? Also I want to lose weight, but not get muscular so I’m thinking I’m going to begin phase I at level 1 (fat shredder), and need to know the best way to lose stomach fat fast! plan on doing the Ab Ripper every other day, but is there anything else I can do? Sorry for the plethora of questions, but I’ve never been this excited about working out and eating right!!!
Staff Reply:
March 18th, 2009 at 2:06 pm
Hi Kathy,
This is a great question. To get the full payoff from your workout, it is essential to take in the nutrients you need within the most right time frame. The body is most receptive to recovery foods within the first half hour after a strenuous workout, so select quickly digestible carbohydrates. Chocolate milk, yogurt, fruit smoothies are all excellent, appealing and good tasting recovery foods that are sources of valuable carbs and proteins. A rule of thumb is to consume three quarters of a gram of carbohydrate per body pound of weight.
A proper diet is also going to be key to losing that extra weight. Plyometrics, Kenpo X and Cardio X are going to be your focus DVDs to shedding those pounds. So if there is anything you want to do every other day, those 3 are your best bet.
Congratulations to both of you for taking the first step to getting the body of your dreams. Keep up the excitement and intensity and don’t forget to “Bring It”!
-Nate
Hi, I have read alot about your program and I have seen your commericials, I am very interested in doing this program but I my work is very unpridictrable ex: I will work a night one day and they a day the next. This is really hard to plan a workout schedule around and my metabolism changes so much day to day, anyways what I am getting at is…is your program flexible? Can I do it as soon as I get up anyday or is it a set time that you recommend?
Staff Reply:
March 26th, 2009 at 10:50 am
Hi Brendon,
The workouts are designed to be effective no matter what time of day you decide to do your workouts. The nutrition plan should coincide with your daily schedule. IE: Whatever time you wake up is when your daily schedule begins. If you wake up at 5:00 AM one day, that is when your nutrition schedule starts. If you wake up at 9:00PM another day, that is when your nutrition schedule starts.
Remember that it is important to not only do the workouts, but you must adhere to the diet as well. They go hand in hand and will ultimately give you the desired results you are looking for.
-Nate
I’m 6′2 and 260 lbs but am looking to drop body fat. The problem is either I’m eating too much and not dropping body fat or I’m not eating enough and cant seem to find any energy. For a sizable guy looking to lose weight what is a good calorie intake level to still have the results I am looking for?
Same guy as #116. The nutrition calculator says for my weight that I am nutrition level 3 and need to consume almost 4000 calories a day. To me that sounds like way too much if I’m trying to lose weight. Am I looking at this the wrong way?
Sorry, Matt again… I have one more question, I’m also in the U.S. Navy stationed on board a submarine but wish to continue the program while out to sea but they don’t allow dvd players where we can work out as well as having no tv’s there either. I love the program and would love to continue, is there any way that I would be able to get the DVD’s in MP4 format so that I can put all the disks on my 80G Video Ipod? Sorry for all the questions… my bad
Staff Reply:
March 26th, 2009 at 1:11 pm
Hello Matt,
OK, I got some work to do here. I’m going to try and answer them to the best of my ability.
Starting off, I’m going to suggest that you start at level III with the program. The key to the calorie intake is to eat little enough to keep you from gaining weight, but eat enough to give you energy for your workouts. So for the first couple of days it may be a learning process. Keep track of how many calories you intake on day one and if you feel any negative effects, adjust your caloric intake respectively.
Next, 4000 does seem like a lot of calories to be taking in, but if you want to have the energy to complete your workouts, then it is a necessity. The success of this plan relies on you eating the right foods, the right way. If you are eating several meals a day, your metabolism will take over and keep burning that fat off and then you’ll still have energy to get through your workouts. Follow the Nutrition Guide as best as you can and you will be on your way to dropping those pounds.
Lastly, we really do not have the DVDs in an MP4 format but there are plenty of computer software applications that will let you make a duplicate of your original DVD in MP4 format so that you can put it on your Ipod.
Good luck to you with your workouts.
-Nate
I have been doing p90x for a while however i did not follow the complete program. I mainly concentrated on shoulders and arms, ab ripper, and plyo. I’ve noticed that i have become to slim and lost a lot of muscle mass.Im 5′9”,130-lbs, age 17. I have been “stuffing” myself(3000cal/day) to gain muscle mass prior to starting the complete program next week- is this acceptable, i like to mention that i abstain myself from junk foods and fast food . I lie on level one with 1800 cal. Should I increase my calorie intake and skip fat shredder? However I want to loose body fat around my abdominal area for ab toning. Does phase one only corresponds to consuming 1800 cal, the same for the rest of the phases(i.e phase 2=2400,phase 3= 3000cal)-should I follow this? Prior to my age, is lifting heavy weight, taking supplemets, protein/casein affect my developmental health( i.e stunt growth)? Does excessive amounts of protein increase my muscle mass? It wiil be gratifying for your help. thank you
Staff Reply:
April 2nd, 2009 at 11:52 am
Hello Jesus,
I can’t believe my eyes. You did not follow the complete program????
That is the “main” reason why you’re not getting the results you desire. You have to be disciplined and follow the program as closely as possible to get the maximum benefits from it. Especially the the Nutrition Plan. If you do not plan on following the fitness guide then it is going to be very hard for you to lose the weight you’re looking to lose and gain the mass you’re trying to gain. Forget the heavy lifting for now and give the program a chance to work. I’m going to challenge you to start your P90X program over again from the beginning and force yourself to follow the fitness guide as closely as you can. I want you to do all the workouts, not just shoulders and arms and ab ripper. All of the workouts combined, are going to help you lose that fat around your midsection. Recalculate your Nutrition Level in your Nutrition Plan and stick to that level until completion. Then I want you to keep us updated every 30 days so we can all know your progress. If you stay disciplined and stick with it, you can get that body you’ve been looking for.
We look forward to hearing from you.
-Russell
I just started P90X and I’m having some trouble understanding the meal plan. My required calories per day is 3072. I’m 40 yrs old and 5′11. What level should I be on? I want to use the meal plan to make thing easy, how many calories per day are the meal plans. Am I suppose to eat the same thing for all weeks in phase 1?
Thanks
Staff Reply:
April 2nd, 2009 at 11:58 am
Hello Lee,
If you calculated 3072 calories a day, then you are going to be on level III. That means the required amount of calories you need to eat everyday is 3000. As far as the meals go, use the Nutrition Plan as a guide and use your portion approach to create your own meals and to help create your own menus. The Nutrition Plan is to be used to help you know how much calories is in what foods and from there you can either follow the Plan exactly, or be creative and use the plan to make your own meals.
-RJ
I just started P90x and in doing Plyo i found that i can’t do all of the exercises at 100%. I broke my lower left leg and ankle and have screws and a plate in there and can’t do certain excersises like hot foot or the rock jumps without a little discomfort, that leg just doesnt have the muscle mass in my calf to take those type of landings doing those jumps. what alternatives can i do while those particular exersises are being done(ie. run in place,jumping jack squats,leapfrog squats)?
Staff Reply:
April 2nd, 2009 at 4:59 pm
Hello Michael,
A man after my own heart. I had 5 knee surgeries during my basketball days and I came across the same situation. I wanted to do the exercises but my body just wouldn’t allow me to. What worked for me is to grab a chair and a resistance band and use the band to do a leg raises while sitting in the chair. Make sure they are slow, controlled movements, that way all your muscles in your legs will be getting the benefits from the exercise. Toe ups are also good to help build the muscle back in your calf. To make it burn a little bit more, do the toe ups on a stair or or 2×4 so that your calf can stretch when you’re doing the downward movement.
If you do those exercises you can start to build up the muscles in your leg which will eventually allow you to do the exercises in the workouts with Tony. You can do it!
-Russell
I just started p90x. I am athletic and I am just trying to lose that little bit of fat hanging around my stomach so my 6 pack really looks good. My body fat is under 10% at the moment, and I was wondering if it is possible for me to accomplish my goal without following the diet plan. I am at college and I eat healthy, I just do not have the time or money to follow the p90x diet.
Staff Reply:
April 2nd, 2009 at 5:08 pm
Hello Greg,
I understand how frustrating it can be trying to live on a college budget and get into shape. It can be quite expensive at times. Visit the link below and see if you get anything from that. If it’s still not in your budget, I would suggest eating the leanest foods possible at all times. Make no room for any food that is not lean. You have to be on a penny pinching quest, to spend whatever money you do have to spend on the right foods. Lean foods are the only foods that are going to cut down on your body fat and allow for those killer abs to show. Start with that and see where it takes you.
Keep us updated on your progress.
http://www.extremebodyworkout.com/blog/2009/02/10/tips-on-saving-money-with-the-p90x-nutrition-plan/
-Nate
I am just about to start my 4th week of p90x and am loving it so far. I am a former college athlete, but given my job and other responsibilites finding a consistant time to workout has been very difficult. I am just coming off of a knee surgery and would like to try and get back into the shape I was 5 years ago. My biggest concern is strengthening my knee back up and losing the weight i’ve gained around the mid-section and get back the 6-pack I once had. Is being on a high protein diet throughout most of the 90 days a good way to do it? I’ve been trying to eat chicken or fish with most meals along with various fruits and vegtables, is this the best way to see the results i’m looking for and to lose the extra weight around the mid section and get my abs back?
Staff Reply:
April 8th, 2009 at 11:40 am
Hello Marcus,
Sorry to hear about your knee surgery. I have had 5 of them myself, all basketball related, so I know the anxiety of getting back into good physical shape. A high protein diet is a good idea to live a healthier lifestyle all around, but it also great for keeping your body fat down. Taking this diet approach is going to tremendously cut down on the fat around your midsection and coupled with the workouts you should start seeing the results quickly.
Make sure you are still following your portions in your Nutrition Plan. You still want to stay as close to the diet as possible so that you get the rest of the nutrients you need to get into great shape.
I have a great workout for your knee too and you might be familiar with it, with you playing college sports and all. When I was playing college basketball, my trainer would give me resistance bands and have me sit a chair and have me do leg extensions with the resistance bands wrapped around my leg and chair. Do clean, fluid movements and the resistance from the bands will do wonders for your knee rehab. I was jumping higher than I ever did, doing that workout and others.
Hang in there with the workouts and keep us posted on your progress.
-Russell
Hi,
Today is my first day with P90X and I am having difficulty with the nutrition portion. I have read the entire nutrition plan book but I still have a few questions. Please help!
#1 I understand I am only to use these quick options sparingly. In the quick options (pg 101) it says I can have a weight watchers smart ones meal as long as it fits in my guidelines for level 1. How do I know how many proteins, dairy, fats, carbs, etc to count for each meal? Is there a chart like the one on page 102 for the fast food? I am using the portion approach and I don’t see where the portions are assigned for a meal like this.
#2 When I have a snack, example an yogurt, does that count as a SGL and a dairy in the portion approach or just a SGL?
Thanks you so much – I can’t wait to get home from work and BRING IT!!!!
Staff Reply:
April 14th, 2009 at 11:23 am
Hello Shelli,
To answer your first question, the way you are going to find out what your portions are for the weight watchers smart ones meal, is to check out the label on the package. The label will have a breakdown of how the meal is allotted for each portion. So if you are going the weight watchers route, then you will have to do a little research on the labels.
To answer your second question, the SGLs are their own entity and count just as that, nothing else. So you can still fill your dairy portion another way.
Looking forward to your updates.
-RJ
Hey everyone! I just received my p90x yesterday and was planning on starting Monday next week. So I have a couple questions, I purchased some fat loss pills called Lipo-6. I was wondering if it is safe to take those while going through the p90x program or if I should completely stay away from them? To tell you about myself so you have a general idea, I’m about 5′9 165-170lbs. I’ve been an athlete most pf my life playing football baseball and wrestled. But I’ve still never had that tight fit body I’ve wanted. I used to work out regularly but have fallen out of it lately. I just wanted to get that extra egde. My next question is if anybody knows where i can get new or used dumbbells for cheap? from 10-40lbs. And I’m not sure if my local grocer has the healthy foods I need? I live in Oklahoma so Crest, Walmart, and Sam’s Club are big grosery stores here. Any feed back is much appreciated! Thanks for reading guys!
Staff Reply:
April 14th, 2009 at 11:39 am
Hello Zach,
I don’t know a ton about Lipo-6, but one major drawback to the formula that is rarely discussed is that it takes some getting used to on the part of your body. While that transition is taking place, many people have experienced general poor feelings along the lines of a particularly bad bug. Stomach aches, chills and nausea were reported in many cases, at least on the research I saw.
Now if your looking for workout equipment, all you need is our resistance bands. They are portable and great for P90X workouts.
http://www.extremebodyworkout.com/p90x-products/resistance-bands-men.php
Lastly I also want you to take a look at this blog on shopping for the meal plan. It should help you with how to shop for your diet.
http://www.extremebodyworkout.com/blog/2009/02/10/tips-on-saving-money-with-the-p90x-nutrition-plan/
Hope this info helps you out.
-RJ
Hi there, am a happy P90x’er and love the cookbook/nutrition guide. I am 10 weeks into the program and although the recipes are fantastic in the nutrition guide, I’m ready for a change and some new things to cook. Do you have any additional recipes/nutrition guides available other than the one that comes with the program that I am already using? Thanks and BRING IT!
Staff Reply:
April 14th, 2009 at 11:45 am
Hello Missy,
Congratulations on your success so far in the program, keep up the great work. Unfortunately, there are no additional nutrition plans. Now here is the thing with the Nutrition Plan you have now… you are now at the point where you want to use it just as a guide. The main part that you are going to want to focus on in the Plan is your portions approach. With that info in mind, you can now make whatever dish you want as long as it falls into the portions plan. So go through your favorite recipes of the past and adjust them to go along with your portions plan. Now is the time to be creative and start living healthy from now on out.
“Bring It!”
-Nate
Hey i just bought the p90x workout and its on the way…I’m in pretty good shape already with little or no body fat. i was wondering if i did only do phase 1 for like 2 weeks and its a 90 day program what would i do for those extra 2 weeks?
Staff Reply:
April 14th, 2009 at 11:53 am
Hi Nate,
You can skip phase I altogether, since you are in pretty good shape already. Now you should start with phase II and continue with phase III for the last two months. That should help you put on the mass and muscle that you are looking for.
Keep us posted on your progress.
-RJ
If i want to do this workout plan with my boyfriend, do we have to buy more than one package?
Staff Reply:
April 14th, 2009 at 11:48 am
Hello M.M.,
If you want to do this workout with your boyfriend, the only thing you might want to buy double of is whatever you are going to use for accessories, ie. weights, resistance bands, yoga mats, etc… Other than that, you should both be able to do the workouts together. Enjoy!
-Russell
Thanks!
I have another question. My girlfriend and I are doing P90X together and we both work full time and go to class in the evenings. With this schedule it puts our dinner and workout pretty late. Some times I won’t get out of class until 9:30 or so. Which can put us to eating dinner or working out at 10:00 and later so going to sleep around midnight. So with that we don’t always get our recommended 7-8 hours of sleep. So my questions are, Would you recommend eating dinner before our workout or vise versa? And how long should we wait between the two?
Staff Reply:
April 28th, 2009 at 10:52 am
Hey Zach,
This one is going to be tricky and it really depends on how well you respond to going to bed after a workout. You’re going to want to workout as far as you can before going to bed, because most people find it very hard to sleep after a great workout. Don’t worry about eating before going to bed, the food will be properly digested as long as you don’t eat at least an hour before bed. So I would recommend workout, then dinner, simply because you may have a hard time falling asleep. But if you can eat before a workout and then go to bed without feeling wired then that would be a better choice.
Keep up the good work.
-RJ
hello,
i am starting my 6th week of p90x and not really impressed with my results. i have a history of undereating and as i tried to bump my cals up to 1,800 i Gained weight! although i havent been meeting the cals requirement, i have done extremely well with the 50%,30%, 20% ratio. i do notice a lil muscle gain in my arms and legs but it seemed to just add on top of the fat, making my body thicker rather than slimming and toning it down…Im currently eating aprox. 1,500-1,600 cals and am afraid it i boost it up i will gain even more. And Advice you can give me please. should i work in some extra cardio? thx
Staff Reply:
May 15th, 2009 at 1:42 pm
Hello Antionette,
I’m going to suggest adjusting your calorie intake some. Try eating 1200 calories a day and see if that works for you. The reason I say this is because everyones body reacts differently to different programs. While 1800 calories a day is the average for people in your range, you may need some adjusting. The trick is to eat enough calories so that you have enough energy to make it through the workouts, but to not take in to much calor, where you are not losing weight. It’s a balancing act that you can achieve if you pay attention to your body.
Hope this helps Antionette, Bring It!
-Russell
I just wanted to send some encouragement to those who are tired, sore or just plain unmotivated. I began P90X horribly out of shape, and 283 lbs. I just finished my first 90 days of P90X, I lost a whopping 63 lbs, gained muscle inches in my arms, shoulders, and chest, and lost 19 inches off of my waist. I dropped from a size 48 pant to 34. I will say, I did every exercise, and followed the diet as well as I possibly could. I am now off for round two and hoping to lose another 30 or 40 lbs. JUST KEEP PRESSING PLAY!!!!! You can do it!!!
Jamison
hi,i,m 13 and i,ve done a week of p90x and my muscles are getting really sore and i was wondering if the p90x recovery formula would be ok for me to take.
Staff Reply:
April 28th, 2009 at 4:36 pm
Hello M.C.,
The P90X Recovery Formula was made for just your problem… sore muscles. If you have a shake after every workout, you will start to notice your muscles rebuilding a lot faster. If you have a protein bar before your workouts you’ll feel even better after your workouts.
Keep us updated on your progress.
-RJ
Hi’
72 days in and I’ve dropped from 208 to 184. I’ve stuck to Fat shredder for all of it . Level I for the first month and Level II for the rest. My question is am I cheating my body by not moving on?
Staff Reply:
May 15th, 2009 at 1:46 pm
Hello Chris,
The goal of this program is to find what works for you. If you feel that you are getting the results that you want just by doing the fat shredder phases, then that is working for you. There will come a time when you need to move on because your body will become accustomed to the training and that is when you can switch to the other phases. The whole idea behind this program is muscle confusion and the time will come when you have to switch it up. For now, enjoy your results and keep on bringing it.
-Nate
Hi, I am on week 4 however, I haven’t been really following the nutrition guide because as a college student, I haven’t had much time to prepare food or have the money to afford some of the food required in the nutrition guide. Is there a way to go about this as to substitute with cheaper foodstuffs but still get similar results? and also, since I am already on week 4 and havent really followed the nutrition, would it be okay if i start now or should i just finish the 90 days and start a p90x round two with the right nutrients?
Staff Reply:
May 15th, 2009 at 1:49 pm
Hello Denny,
I’m not going to lie to you, but the diet is extreamly important to the success of this program. Try reading through our grocery list blogs and there you will find a ton of tips and suggestions on how to do the P90X program on a budget. You can do it, you just have to be creative and crafty. Don’t give up on the diet, you can do it.
http://www.extremebodyworkout.com/blog/?s=grocery+list
-Russell
Hi, 17 years old, i wake up everyday thinking, whats the point of doing anything when im not that fit enough for sports any more and my body doesn’t look great. But then i came across p90x. im not even a week through it but every time i turn on my laptop and see p90x as my background, i get so excited and get right to working out, it gives me a reason, something to be excited for, when i wake up. This is truly the funniest exercise experience i have ever had. i use to work out and not get sore so i know it didnt work. When i did plyometrics, for the next 3 days i was sore. The feeling was amazing. I couldnt ask for anything more from a workout. The p90x, is TRULY AN AMAZING WORKOUT.
Looking to start the program this weekend…I play basketball 3 or 4 days a week. I’m 43, 5′8″, 190lbs. My body feels the aches the next day. Don’t want to cut out ANY basketball, though. Overall looking to lose fat, and get more toned. Do you have any suggestions where to begin?
Staff Reply:
May 15th, 2009 at 1:54 pm
Hi Mark,
I’m going to suggest you start off with our Power 90 program. If you are already feeling the aches from your basketball games, then we don’t want to add to much more to your physical demands. Power 90 is not nearly as intense as P90X, but it will still get you into good shape. After you finish the Power 90 program, you should then be in great shape to start the P90X program. That way you can make it through the program and still play basketball 4 days a week, without the aches and pains.
http://www.extremebodyworkout.com/power90-products/power90.php
Good luck Mark!
-Russell
Hi,
I’ve read several comments from the staff on this board indicating that “you have to earn” the Phase 3 nutrition plan. What exactly does “earn it” mean? Does this imply a certain body fat percentage or some other assessment of fitness? I’m beginning recovery week for Phase II and am trying to determine if I should continue to use the Energy Booster plan during Phase III workouts. In other words, I’m not sure how to tell if I’ve earned Endurance Maximizer.
Thanks,
Jay
Staff Reply:
May 15th, 2009 at 2:02 pm
Hi Jay,
When we say you have to “earn it”, we mean that you have to put in the work during the workouts to get the results. Basically, we don’t want you just going through the motions and doing the exercises just to be doing them. We want you to push yourself and really test your limits and in reality, “earn” your results. That way when it comes time for you to move to the next level, you know in your heart and in your body that you are going to get the most out of this program. You’re eating right and working out to the max and you know your results will be magnificent. If you are giving it your all during these workouts then you will have definitely earned your next phase.
Bring It!
-Nate
Hi I recently order the p90x system. First I bought the chin up bar. Then when I went threw the purchasing of the system I noticed if I bought the chin up bar I was qualified for the free resistance bands. Could you help me obtain those?
Staff Reply:
July 8th, 2009 at 3:31 pm
Hi Tom,
Please contact customer service regarding this issue.
http://www.extremebodyworkout.com/customer-service.php
hi there
i was wondering can you stay on phase one the whole 90 days? is that smart? – thanks
Staff Reply:
July 8th, 2009 at 3:32 pm
Hey Andie,
Phase 1 of the workouts or the nutrition plan? Either way, that wouldn’t be a good idea!
-Mike
As an overwieght male, 45, 5-6 and 245, what can i expect in 90days?? Im realistic and realize it takes time but what those people on the info mercials have done is amazing, however i didnt real see any big overwieght people either.
Staff Reply:
July 8th, 2009 at 3:36 pm
Hi Rick,
You should first take the P90X fitness test to see if this program is right for you.
http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf
If you cannot pass this test, you should start off with the Power 90. This is a great stepping stone for those who may not be in good enough shape to start the P90X. If you can pass, you can expect to be pushed past the level of comfortability. You can expect to shed fat and gain muscle. Your fitness will definitely improve. I think you will be happy with the results.
-Mike
Hello I have read the majority of the comments to find the answer I’m looking for. I believe I have it but need to confirm. I started P90X on June 1st. I am a 31 year old 5′10″ male and weighed 207 lbs with 28% body fat when I began. I’m on my second week second day of P90X and now weigh 195.6 lbs and am at 26.5% body fat. I always weigh myself in the morning. At first I thought the amount of food that I was required to eat was ridiculous, but I just stuck to the meal plan. Even though I had reached the weight that I had, I had actually only been eating once or twice a day. My question is this. I started at the Nutrition level 3 but now fall under Nutrition level 2. Should I switch? I believe I should. Thanks for answering all these questions from us hard-working folk!
Staff Reply:
July 8th, 2009 at 3:40 pm
Hello Jlles,
If you need to go to level II, you should. As your weight goes down, you caloric needs change. This program is all about flexibility and adjustments. Also, just a tip, try not to step on the scale so much!
-Erin
Just to clarify I had only been eating once or twice a day PRIOR to the P90X program, not during! During the program I stick rigorously to the meal plan and eating schedule!
Staff Reply:
July 8th, 2009 at 3:40 pm
Great dedication!
My husband and I are on day four of P90X and we were wondering, do we still stick to the meal plan on rest days? It seems a little much when we won’t really be working out. Thanks!
Staff Reply:
July 10th, 2009 at 1:51 pm
Hi Cassie,
It would be most beneficial to keep up your diet everyday, including rest days. The goal is to try and gain healthy eating habits that you can continue even after completing the P90X.
-Erin
me and my wife are 4 days in so far and we were wondering if we could have “splenda” and “crystal light drink mix” thanks for your help
Staff Reply:
July 8th, 2009 at 3:42 pm
Hi Todd,
If you are using moderation, you can add a few extra items here and there. The Nutrition Plan is more of a guide to healthy eating. If you can follow it to a T, great! If not, try to follow it as closely as possible.
-Erin
So. I am starting my 4th week with p90x. I had been using whey protein from SEI Pharmaceuticals, it tastes great and has 1 g of sugar per scoop and 18 g of protein. That was a huge selling point for me. However, I thought I would try the recovery drink in lieu of my whey protein. I ordered the tub of the recovery drink…and later looked at the nutrition label. My stomach flipped. It has 38 g of SUGAR!!! I have 38 g or less of sugar a day. Am I over stating the importance of not having sugar in my diet? I’m not a diabetic so excluding sugar was just a personal choice.
Staff Reply:
July 10th, 2009 at 1:53 pm
Hi Tori,
Use what works best for you. It is absolutely your own personal choice not to have too much sugar in one day. Stick to what you believe is best for your health.
-Erin
I am not a big veggie eater but I really like the V8 Fusion drink. I am in Level II Phase ! and it says I am only allowed one fruit serving, would it be bad if I had one extra? Also, if you have a snack is it included in the Dairy if you ate string cheese or carbs if you ate rice cakes or even protein if you ate turkey jerky? I just didn’t know if you ate the snacks if they counted in the group that it fell under.
Staff Reply:
July 9th, 2009 at 1:03 pm
Hey Mike,
Try and follow the Nutrition Plan as closely as possible. If you have to make a few adjustments here and there, fine. Don’t worry about what other category the snacks could fall under, their daily values may not be substantial enough to qualify. So if it is snack time, the snack you choose is just a snack!
-Erin
Im finishing week three and i suck at pull ups plus the way my pull up bar is i cant use a chair and dont plan on buying bands so i pause the dvd do as many pullups as i can usually 5 to 7 let go count to 10 do more let go count and so on until i do more than i did the previous week it takes me about 2 minutes to do 15-20 so my work outs take about 8 minutes longer does this seem to be alright
Staff Reply:
July 10th, 2009 at 1:56 pm
Hi David,
Absolutely. That is why the pause button is great. Work your way up and pretty soon you wont have to use that pause button. Just remember to keep track of your progress.
-Mike
i am currently doing the p90x program but im a little confused about the phases of nutrition. will i still lose weight if i switch over to energy booster after the 4 weeks of phase 1 fat shredder?
Staff Reply:
July 10th, 2009 at 1:58 pm
Hi Victor,
Your workouts will be getting a bit more intense so your energy levels will need to be higher. If you feel you need to loose some more fat at the end of phase 1, feel free to stay in that phase for an extra week or two. Just make sure you are getting enough energy for your workouts.
-Erin
I just got the P90X. It is coming in the mail. I am 17, height 5.8 and weigh 160 pounds. What should I start with, the fat shredder? I have some body fat but not much. I was just curious.
Staff Reply:
July 10th, 2009 at 2:00 pm
Nick,
Yes, the fat shredder phase is the first phase of the nutrition plan. You should follow the phases in order. You also need to calculate your nutrition level before you begin. Make sure you read through the guide before starting. It is quite detailed.
-Erin
My husband and I are looking to buy P90X and get started, so I was “researching” about the diet part and was curious about the meat in the diet. My husband and I get our meat every hunting season which consists of venison and elk. We tend not to buy meat from stores due to the price and the fact that it tastes funny compared to the wild game we eat and the home grown pork, beef, and lamb that I get on occasion from my parents farm. Is there a way to sub venison and elk meat for the meat in your diet plan?
Another question: we live in an apartment that wont let us put up a chinup bar, any suggestions on a way to still work the muscles with out the chin up bar? My husband and I have dumbbells.
Thanks
Staff Reply:
July 14th, 2009 at 12:16 pm
Hi Mindy,
You can substitute venison in for your red meat portions. Venison is actually a little bit better for you than beef.
The resistance bands along with the upgrade kit can be used in place of the chin-up bar to do modified versions of the exercises. Here is a link for more information:
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
http://www.extremebodyworkout.com/p90x-products/resistance-bands-complete.php
-Erin
Hello there :0)
I am looking at so many programs to loose weight, my husband is recomending me to use your product, but as i’m looking i see that this (correct me if i’m wrong) product is to get cut or ripped, or in better shape….
I’m looking to loose ALOT of weight and when i say alot i do mean ALOT of weight approx. 140 lbs, is your program good for me????
if not is there any program that you recommend me to use???
PLEASE help!!!!!
Thank you,
Jess
Hello Jessie,
Working out, loosing weight and building muscle through a fitness program is always a unique experience, and your individual results will naturally vary from the results of someone else. The more overweight you are, the more challenges you’ll be up against, typically in the areas of stamina, flexibility, etc. That being said, we recommend that you pace yourself overall and gradually make exercise a real part of your life.
Chances are you’re not quite ready for P90X yet and that’s OK! In time, with dedication to improve your health and fitness level, you’ll definitely get there. We suggest you start off with one of our other programs that are less intense and work your way up to P90X. Power 90 is a great program and is the perfect stepping stone to P90X.
Power 90
http://www.extremebodyworkout.com/power90-products/power90.php
-Mike
hi!!
i dont like to do kenpoX nor yogaX.. will i still see results if i dont do these two workouts??
hello
instead of doing YogaX and KenpoX, can i repalce it for CardioX???
Staff Reply:
July 27th, 2009 at 10:04 am
Hello Erik,
You can replace Kenpo X with Cardio X, but Yoga X really can’t be replaced by anything else. The Yoga portion of this program is pretty important. Take a look at what Tony says about Yoga X:
http://www.extremebodyworkout.com/p90x-products/p90x.php
(you need to scroll down a bit)
-Mike
Hi!
I have a couple of questions: Yesterday was the start of my 3rd week doing P90X and I am doing the Lean workout. My question is if I want to lose a good 10 lbs is Lean the right choice? or should I be doing Classic? Also for the nutrition side, when do I switch to phase 2? After this 3rd week?
Thank you!
Staff Reply:
July 28th, 2009 at 12:50 pm
Hello Keni,
P90X Lean is for those who are mainly concerned with loosing weight. If this is your goal, then Lean would be the way to go. If you also want to increase your strength and overall athletic ability, you would want to do Classic.
The phases of the workouts and nutrition plan can go hand and hand, but if you feel you need to loose some more fat, you can stay in the fat shredder phase for a week or two more. Just make sure you still have enough energy to get through the workouts. Phase 2 of the nutrition plan will supply you with more energy if you are running low.
-Mike
Thanks for the reply! I have been athletic my whole life I just want to tighten up the stomach area especially. I can tell I am getting stronger which is positive! So you think Lean is the best to lose weight? I do not need to get real built since I already have an athletic build, I just want to tone. Let me know your thoughts!!
Thanks!
Staff Reply:
July 29th, 2009 at 10:07 am
If loosing weight is your main concern, yes, Lean is the way to go.
Hi there,
I completed the P90X program 2 months ago and overall was fairly happy with my results. Strangely though, I didn’t see much difference from Day 60 to Day 90. The first time around, I watched what I ate but didn’t follow the nutrition plan specifically. I also rarely missed a workout. I’ve now started the program for a second time and am already at Day 30 and am following the nutrition guide religiously this time. The catch is, there’s still not much of a difference between Day 90 of the last round and Day 30 of this second round. The scale didn’t change either. I’m fairly athletic and am bringing it to all the workouts. Am I doing something wrong? I’m starting to get a little discouraged.
Any advice would be greatly appreciated
I forgot to mention that I’ve been doing the classic program both times and am in the Phase I nutrition category. I would have to guess that I eat about 1500-1600 calories/day. My current weight at 5′8″ is 132. Maybe I’m eating too much, not enough?
Staff Reply:
August 3rd, 2009 at 9:50 am
Hello Kari,
Is it safe to say that you have a small frame? (5′8″ and 132 lbs) I know we all have our own personal weight goals, but it seems as though you are pretty slim already. It sounds like you are doing everything right. Not missing your workouts and following the Nutrition Plan. Are your making any increases to your reps as you go along (push-ups, chin-ups, etc.)? If you are not constantly pushing yourself a little more each time, you might not see the progression you are hoping for. Muscle confusion is not just about doing different workouts, it’s also about challenging your muscles to work harder each week. Do you have a body fat tester? Seeing exactly how much body fat you are loosing is an exciting sign of progress that if often overlooked. Sometimes the scale can trick and confuse us. You might be loosing a good amount of fat, but gaining muscle at the same time. Muscle weighs more that fat, so a weigh in shouldn’t be the only measure of your progress.
At this point in the game, if you are eating too much, you will feel it. If you aren’t eating enough, your workouts would harder to complete. You should definitely be at level 1.
-Mike
Hi I’m starting my 11th week of p90x today. I haven’t missed a day yet. I took a picture at day 1 and day 30 and notice my arms got bigger. I didn’t take one at day 60 but can still tell that I lack abdominal definition. It is difficult to follow the nutrition guide because I’m in college and don’t have a lot of money to by all the essential groceries. I do not eat out or eat bad foods often. I haven’t drank much this summer, but I do eat a lot. Especially because I’m constantly burning calories and get hungry! I notice my abs feel strong when doing ab ripper than before but I’m still not seeing all that much definition. What can I do these last 3 weeks with diet to still get results? I’m not necessarily trying to lose or gain weight, but I do want to get more cut. I’m 5′11″, 175.
Staff Reply:
August 4th, 2009 at 10:17 am
Hello Tom,
It sounds like you are making progress with building your ab muscles but the problem might lie in your diet. If you are eating too many carbs and not burning off fat from reserves in your body, you will have trouble getting that definition. You need to lower your body fat percentage and build your abdominal muscles at the same time to get a “ripped” midsection. I would suggest you get yourself a body fat tester and make a few adjustments in your diet. Try not to eat too many carbs per day. Bring it down to one, maybe two servings per day. Stick with whole grain bread and pasta. Sugar and salt. These are the elements that can cause you to retain fluids, which can cause you to bloat. Not saying cut them out completely, but aim for foods with less. I totally understand if you cannot follow the Nutrition Plan while in college, but take a look through it at least. There is a list of good foods and a daily servings chart that you could possibly follow. If you know you can have 1 serving of carbs and 5 servings of protein etc., keep that in mind on you way to the cafeteria.
-Mike
Hey guys just wondering I’m 16 years old in very athletic shape 5′7 130 pounds. Is this going to be safe for me to do?
Staff Reply:
September 29th, 2009 at 1:59 pm
Hello Connor,
The P90X is an intense program, but I would say that it is best that your parents review the program and make sure it is safe for you. It is important that you are controlled and do the moves correctly. Maybe your parents would like to do the work out with you
.
Tacha
i am on my 9th day of P90X, but my quads are always burning and shaking. Even when i am just doing things like ‘horse stance’ they are burning. is this normal? how can i improve this? thanks.
Staff Reply:
October 19th, 2009 at 1:34 pm
Hi Jamess,
Thats is normal as your body is just starting to get use to the workout. Just make sure your feet are at the correct stance and planted the proper way. If you feel its to much at the time you are doing it, stop stretch a little bit and continue. With time your legs will be a lot stronger. Congrats on becoming a healthier you!
Tacha
Hi there,
The thing that is most giving me pause from thoughts of buying the program, is the fear that incorporating the diet won’t be fairly ‘brainless’. I succeeded and lost 70 pounds on Jenny Craig because I didn’t have to ‘think’. I failed at weight watchers because I did (I believe their program is different now from the one I failed at a few years back). P90X seems so complicated … I’m in level 2 but working phase 1 but doing the phase two foods as I get my body fat to the level 3 area as I let go of Phase 17 … well, you see? I’m an idiot! So, can you ease my mind? How easy is it … really? Please give it to me as straight as you can. thank you so much!
Hi there,
The thing that is most giving me pause from thoughts of buying the program, is the fear that incorporating the diet won’t be fairly ‘brainless’. I succeeded and lost 70 pounds on Jenny Craig because I didn’t have to ‘think’. I failed at weight watchers because I did (I believe their program is different now from the one I failed at a few years back). P90X seems so complicated … I’m in level 2 but working phase 1 but doing the phase two foods as I get my body fat to the level 3 area as I let go of Phase 17 … well, you see? I’m an idiot! So, can you ease my mind? How easy is it … really? Please give it to me as straight as you can. thank you so much!
Staff Reply:
December 10th, 2009 at 4:53 pm
Hi Robb,
your confusing me now! Don’t worry, the plan is not that simple to follow!!
The Nutrition plan consists of three PHASES. Within those three phase, there are three different nutritional LEVELS. Before starting the program, you need to calculate (calculation in the book) your nutritional level. Then you must follow the phases in order, 1-3, for YOUR NUTRITIONAL LEVEL ONLY. The Nutrition Plan is also broken up into three different ways to follow. The PORTIONS APPROACH allows you to choose the meals you eat from a list of approved foods. The MEAL PLAN APPROACH maps out all of your meals for your for a whole week. You eat the same thing every week for the duration of the phase.
The easiest way to approach the Nutrition Plan is to follow the phases as you follow the phases in the Fitness Guide. IF and only IF you want to loose more fat at the end of phase 1 of the workouts, keep following phase 1 of the nutrition plan for another week or two. Then move on to phase two.
The meal plan is definitely easier to follow. All of you meals are written out right there. You don’t have to plan anything except for a trip to the grocery store. The portions approach requires more thought. You have to look at the approved foods list and put together meals for the day that follow the daily servings chart. If you do opt for the portions approach, plan ahead. A food journal is really helpful with the portions approach. Here are steps to help make your food journal:
Step 1:
Pick out all of the foods you will actually eat from the portions approach approved foods list in the Nutrition Plan. Write a list on the first page of a notebook that can be your food journal.
Step 2:
Try to come up with a list of meals and snacks from the first list you made. This can be your second page of your journal.
Step 3:
Start your first entry. Day 1. Copy the daily servings chart for your level only. Make sure it’s the right one for your nutritional level (calculation for nutritional level a couple of pages before he chart)
Step 4:
Starting with breakfast, enter in your meal and put in a check in the box that food applies to. For example, if you eat oatmeal, put a check in carb box. If you eat egg whites (6) put a check a protein box. You should fill in all of the boxes for the day and try not to eat any more than that.
Step 5:
You can come up with your whole day, or meal by meal making a new servings chart every day.
OR, just follow the meal plan!!
I hope I was able to explain the Nutrition Plan! I know it can be complicated, but you just have to get used to it, then it’s easy as pie…..even though pie is not allowed!
-Mike
Staff
How important is it to follow the diet. I eat fairly healthy and have followed it on and off for the first month I am now into month two, an don’t want to be interfering with results by not follow the diet well enough.
I am going to be starting the p90X program, I had surgery on a torn tricep a year ago, have tried doing pushups and had some tenderness to the tricep area, any suggestions and also can I replace pullups with lat pulldowns.
I am starting the P90X program soon, I had a complete tricep tear and had it repaired about a year ago, have been working out since on the bowflex, when I do pushups I start to have tenderness in that area, do you have any suggestions, and also can I replace pullups with lat pulldowns and get the same results.
Hi I’m 51 years old Registered Nurse and I work 12 hr noc shift from 1830 to 0700. I’m on level 1 and I consume all my meals during my 12 hour shift and I make my last meal @ 0500. I work out @ about 0800 then I sleep @ around 1130. My friend told me I should work out before I go to work not after work. I’m confuse.
I ordered the tapes and didn’t recive the diet where can i get the copy of the diet, and i also didnt get the workout sheets to go with the program How do i get some of them to keep track of my work out routine??
Hi! My question is: I’m on the lean work-out because I didn’t want to get too bulky and I really wanted to focus on getting lean (target area is the legs). The thing is, I never feel really tired or exhausted when I’m done, and I’m usually keeping up with everyone on the video. My boyfriend is pretty fit too, and he’s doing The Classic and getting really worked.
If my goal is to tone-up, but I don’t feel like I’m worked enough, should I switch to The Classic? Or maybe do Doubles? I also considered upping my weights, but I don’t want to be bulky (going from 8 lbs to 10 or 12 lbs.). What do you recommend?
Thank you so much!
Hi,
I just started P90X and really love it! I just had my second child three months ago. Originally I was not going to do the nutrition portion due to the lack of carbs, but it looks good! I am exclusively breastfeeding and need some carbs. Should I start with phase two, or is Phase one safe?
I just started P90x, the calorie intake is alot for me to eat. I’ve never eaten much and have not had a problem with energy but I do need to lose the body fat.
Also, you keep mentioning that you should be sweating bullets after a workout, however, i don’t sweat alot either, I’ve always been athletic but hardly ever break a sweat, I drink tons of water all day long. Will this affect my results any or am I doing something wrong?
i’m on day 3 of p90x program i’m enjoyin it i’m a level ii nutrition person…my question is is it ok to drink diet coke or diet pepsi or unsweet tea while doing the program?
Hi,
I’m 2 weeks into P90X and loving it! I’m currently 2 weeks into the program and am seeing results in terms of what I can do but NOT seeing any difference in BF% or weight. I’m using the calorie approach, eating 2100 cal/day which should put me at a 1K per day deficit assuming 800 cal from P90X. I’m sticking to the 50/30/20 mix. Should I increase my calories?
Hi,
I noticed a drastic change in protein for phase 3. Will I lose muscle during this phase since I will be consuming such little protein? Thank you.
hi. i calculated that my total amount of calories is 2 319. Does that fall into level 1 which is 1800-2399, or level 2 which is 2 400-2 999. Which one should i follow(2 319 is in level one but it is very close to 2)
I calculated that my total calories is 2 319. Should i follow level 1 or level 2 nutrition. 2 319 is in level 1 but very close to level 2.
In the Meal Plan Approach on all levels, the morning snack consists of 1_Protein bar and 1_Recovery drink. My question: is this Recovery drink in addition to the Recovery drink I drink after my most strenuous workouts? Meaning, should I be drinking 2 Recovery drinks a day?
Hi Joe,
Every time you workout, you should have a recovery drink. That is exactly what it’s made for, to help you rebuild your muscles after workouts. Make sure you are only drinking them after your workouts though. That way you can know you are taking care of your body and are rebuilding those torn muscles after your workouts.
-Nate
Hi again,
I noticed a drastic change in protein for phase 3. Will I lose muscle during this phase since I will be consuming such little protein? Thank you.
Hi,
I’m a 140lb female and just started the P90X workout plan. I’m also trying to stick to the nutrition plan. I’m worried about the protein intake in it! In a day I would be taking in well over 100g of protein. Isn’t that way too much for my kidneys and liver to handle? Is is safe to have all that protein and the recovery drinks while breastfeeding?
I’m 5′4″, 111 lbs, and skinny-fat. I used to be fit, muscular, and rockhard, but lost weight/condition after an injury. I now live on a stomach tube but it doesn’t interfere with exercise in anyway – I do calisthenics every day. My question is about nutrition – I live on canned formula made from blenderized chicken, peas, carrots, tomatoes, and cranberry juice. I get 2120 cals per day, 48% carbs, 34% fat, 18% protein.
With this ratio, can I still get ripped and cut on the p90x program?
Staff Reply:
December 30th, 2009 at 3:44 pm
Hi Candace,
that ratio may be more for energy. To start the program, you would need to have a ratio of about 50% protein, 30% carbs, and 20% fat to loose body fat percentage. Then the program progresses a bit to give you more energy to 40-40-20. Finally, in the last stage it changes to 20-40-20. To get ripped, you first need to shed fat and build muscle. Protein is important to build muscle and limiting carbs is important for shedding fat. As you progress through the program, you will need more and more energy because you will have more of a body, ie, more muscle and you metabolism will be higher. That’s basically how the nutrition portion of the P90X works.
Because you have a serious medical condition and are required to eat certain foods, I would definitely consult your doctor before starting this program. The exercises are also high impact and you would need to be careful of your stomach tube.
Please talk to your doctor.
-Staff
Mike
What are the benifits of doing the P90X plus routines, are they more intense than the regular P90X? Also, is P90X ok to keep doing, I have been doing it since December 31 non stop and lost over 100 pounds, should you break from the program, or is it ok to keep going?
I am 4′11” and 98 pounds. I havent been following the nutrition guide however, i am on the first recovery week of p90x. If i am a vegetarian and I simply am looking to tone my muscles and be more fit,how exactly should i follow the diet plan? It is saying that i need 1776 calories a day…but im not sure how exactly to do that? Thanks!
Staff Reply:
December 30th, 2009 at 3:47 pm
Hello Janea,
there are vegetarian options in the nutrition plan that will help you make substitutions if needed. It can be hard for a vegetarian to get the proper amount of protein needed for this program, but you would need to figure out where to get protein from without eating too many carbs.
-Mike
Staff
[...] P90X Diet: 3 Phase Nutrition Plan Posted under > P90X Nutrition [...]
Ok I am 200 lbs I used p90x for 2 months and lost 17 lbs but I stopped about 1 month and a half ago. Am back on the p90x wagon and am having issues with my belly fat. I got the book The Abs Diet to see it that help really good meal I been using it since about 3 weeks ago and maintained my weight. I recently purchased the p90x recovery drink too. Any ideas on what to do about my belly fat? Anything I can do also the abs diet has recipe for shake but they require to add scoop of whey powder. Now that I have the recovery drink is the whey powder neccesary? Can I make the shakes without it? Can i mix recovery drink with shake?
matt Reply:
December 9th, 2009 at 11:08 pm
Hey Edgar,
Thanks for stopping by. Belly fat can be a real pain in the neck, or gut, however you want to look at it. The goal here is to really reduce you’re overall body fat in general and as you already know that means not only working out regularly but also eating right.
You can’t just target one area of your body to burn fat. The body just doesn’t work that way. Doing crunches, especially those in Ab Ripper X will definitely give you incredible abs, but you got to burn that fat to actually see them!
Congrats on losing the 17 lbs in that first 2 months! I just got done writing a comment back to one of our other visitors Jamison. Over the course of a year doing P90X he has lost 100 lbs!!! Absolutely incredible! So can you lose that belly fat with P90X, the answer is yes. But, the key here is that you need to stay dedicated. Sticking to the program and staying committed can be harder than the workouts themselves! You have to get yourself mentally prepared here. This takes some serious dedication to keep pressing that play button everyday. But you know what? If you do, you will be amply rewarded!
P90X will have you burning over 600 calories per workout. The trick is to stick with it. In fact most people report seeing the really big changes right around week 8. So keep plugging away!
As for The Abs Diet. It’s hard for us to really comment on. If your shake calls for whey protein you should probably stick to what it says. We carry an awesome formula right here on our site:
Vanilla
http://www.extremebodyworkout.com/p90x-products/whey-protein-powder-vanilla.php
Chocolate
http://www.extremebodyworkout.com/p90x-products/whey-protein-powder-chocolate.php
Could you throw some Recovery drink into your shake in lieu of Whey protein…I suppose so, but there are a few things to consider.
1. Our Whey Protein has more protein than the Recovery Drink as the two have their own unique benefits.
2. You really want to have your Recovery drink right after your workout to take advantage of that 1 hour window to refuel properly. Mixing it with a shake may be a little heavy for some people right after a workout.
I hope this helps a bit, if you have any other questions please feel free to contact us at any time at
customerservice@extremebodyworkout.com
Is anyone still answering these posts?
matt Reply:
December 9th, 2009 at 10:44 pm
Hey Jamison,
Nice to hear from you again. I’d love to answer your previous question but first I have to take a moment and say WOW! Over the course of a year you have lost over 100 lbs!! Now that is something to be very proud of! Way to stick to the program and stay committed. Everyone else out there should really look to you as the epitome of what it means to BRING IT! Ok, so lets get into your question. P90X Plus is definitely a step up from the standard P90X exercises, however you won’t stop doing P90X all together, instead you will rotate the 5 new workouts of P90X Plus into your P90X schedule. It’s all laid out in the included workout calendar. You’re not only getting variety here, you are definitely ramping it up. P90X Plus is for P90X graduates ONLY. You have to be prepared for the increase in intensity and from the sound of it, it like you would be a perfect candidate. Here is a link for more details:
http://www.extremebodyworkout.com/p90x-products/p90x-plus.php
If you have any other questions please feel free to contact us at any time at:
customerservice@extremebodyworkout.com
-Matt
Staff
hey i just started the workout and im already in pretty decent shape but i was wondering if it will still make me stronger and leaner if i do the workout but not the diet becuase i do not have it. i eat generally healthy food im 5′10 150 and im 15 so im wondering if itl still work.
Staff Reply:
December 31st, 2009 at 2:59 pm
Hello FX,
the P90X workouts alone can certainly make you stronger. The Nutrition Plan allows you to loose weight while fueling your body for this program. If you already have the proper diet for this program, the workouts will help you to gain strength and build lean muscle.
-Mike
Staff
i am just starting the p90x program and i dont see anything in the nutrition guide about caffiene. i drink alot of diet soda and coffee to get me thru my day. is this stuff ok as long as it is not my primary method of hydration? i can still drink alot of water thruout the day, but i need my caffiene still.
Staff Reply:
December 31st, 2009 at 3:12 pm
Hi Rob,
diet soda isn’t really great for you. I know there are no calories, fat, sugar, carbs, but artificial sweetener isn’t that healthy. It also confuses our bodies on how to process natural sugars. Coffee alone is fine. It’s the stuff you put in it that can be a problem. One little french vanilla creamer cup (coffee mate brand) has 30 calories! That’s a lot for a couple table spoons of creamer! Try to reduce the soda and try to drink coffee black, or at least reduce the cream and sugar you might use in each cup.
Also remember that caffeine is a diuretic that can cause dehydration if you don’t get enough water in between which you will need.
Otherwise, water, water, water!
-Mike
Staff
Sorry, i have one more question. To build the most muscle i can and i don’t need to lose much fat because im 8% body fat, which diet plan should i follow?
Staff Reply:
January 7th, 2010 at 4:36 pm
Hi FX,
I would start with Phase 2 or 3 depending on your energy levels. Try phase 2 for a week and if it feels good, stick with it for a while. Then move on to phase 3 when you really start get intense with your workouts. Meal Plan or Portions. Whichever you choose.
-Mike
Hello again,
I am currently in the middle of phase two, and am looking to incorporate a running cycle into the workout. I am looking at about 2 miles on MWF for two weeks, a week off for week three, week four, move up to 3 miles on MWF, weeks 4 & 5 running on M Tu Th F for 2/3/4/2 miles respectively, increasing that to 3/4/5/3/ on the same days for weeks 7, 8 and 9. Following that there is an increase but ill try and do that so far. Do you see anything there that might conflict with the P90X schedule?
Staff Reply:
February 4th, 2010 at 3:24 pm
Hi Jamison,
I don’t see anything wrong with this. P90X doubles incorporated extra cardio activity every other day to increase calorie burn. If you have the time to fit the P90X and running into your day, I would say go for it!!! Keep in mind, if you are trying to build mass, extra cardio will make that hard due to the increased calorie burn.
-Mike
Hi I am intrested in starting the PX90 program My question is I am a 41 year old type 1 diabetic do you have any feedback on how the diet will effect blood glucose levels? Thank you
Staff Reply:
February 8th, 2010 at 3:03 pm
Hello Don,
I am not an expert on your condition, but I do know that it is important for you to eat a healthy balanced diet. This diet is balanced, although carbs are limited to one or two servings per day depending on your weight. I’m not sure if that will affect you in a good or bad way. The goal of this diet is to help you eat “clean”.
I would check with your doctor. I can give you the nutritional proportion percentages to give you a better idea:
Phase 1: 50% 30% 20%
Phase 2: 40% 40% 20%
Phase 3: 20% 60% 20%
(Protein, Carbs, then fat)
I hope this helps!
-Mike
I’m 43, 6′1″, 213lbs and have ordered P90x. I have a bulging disc at L1-L2. In the past month I have had 2 epidural injections and those have worked in the past for 10-11 months. Is this program something I am going to be able to do without serious back pain? Guess I should have asked this BEFORE I ordered the program, but I’m gonna do it. Thanks!
Staff Reply:
February 8th, 2010 at 3:04 pm
Hello Mark,
unfortunately, this program is NOT recommended for those who have serious back and knee conditions. These exercises can be hard on those two areas in particular.
-Mike
I am just starting P90x. I am so confused on the Nutrition part . Did anyone post what they ate each day , what times and what time they did thier workout?
not portions or groups but actual meal that consisted of what ever source and how much? its to much guess work .. I love Yogurt but cant stand cottage cheese or any cheese what type of sustitute is ther for cheee.
Staff Reply:
February 8th, 2010 at 3:07 pm
Hello Jay,
this diet plan can seem overwhelming. Which approach are you taking? Portions or Meal Plan?
You should be eating every two to three hours alternating snacks and meals. If you are doing the portions approach, just try and keep in simple. Pick the food out that you know you will eat and put together meals from there. To check your portions, go through each food you will be eating and check off 1 serving of whatever that food was.
The meal plan is simple. All your meals are mapped out for you and the recipes are included.
-Mike
I’ve just started week 5 and so far i have lost 20kgs. I found that doing an additional cardio workout or going cycling and jogging assisted my weight lost. The core workouts so far have been intense but i can feel and see the changes. I can’t wait to get to day 90!
My question is once i finish P90x can i still continue to redo P90x from the start again or do i have to continue onto P90x plus. Thanks
Staff Reply:
February 8th, 2010 at 3:09 pm
Hello James,
congratulations! It sounds like your doing great!!! You can certainly go for a second round. A lot of people do just that! The P90X Plus workouts are similar to the P90X workouts, but they are more intense and there is less instruction. If you want something different and more challenging, that’s when you would go for the Plus.
-Mike
I am just starting the program this week. I am a level 3 at 240lbs which makes my intake around 3500 calories. however level 3 is based upon 3000 calories. Do I need to adjust the level 3 meal plans to allow me to have the extra 500 calories, or do i stick with the 3000 calorie fat shredder plan. I dont imagine that I would ever be leaner than 220lbs, as that in the past has put me at 5% body fat.
Hello,
I am 10 weeks into the p90x Doubles program and I Love it! It a great program. However I didnt follow the Nutritional Plan and kind of went on my own. I do eat Healthy but I dont feel like I am getting the most out of the p90X that I could have.
Daily Diet:
Morning Two pieces of Wheat Toast with Peanut Butter
Snack : Almonds
Lunch: Banana, harboiled egg, string cheese
snack: Low Fat yogurt
Dinner: will vary
but mostly Chicken w/ rice, Pasta w/ veggies, Salmon w/ rice
What do you think am I eating right or should I start over following the nutritional plan. I dont feel like I’ve lost enough weight. But I have put on quite a bit of Muscle weight.
Staff Reply:
February 9th, 2010 at 4:45 pm
Hi Patrick,
If I knew your body weight, I could determine wether or not you are eating enough. 10 weeks in you could be in phase 2 of the diet if you were following it, and I will give you the level 1 servings for an example:
Protein – 4
Dairy – 2
Fruits – 1
Vegetables – 2
Fats – 1
Carbs – 2
Condiments – 1
Snacks – 1
Protein Bar – 1
Protein/Recovery Drink – 1
If you are a big guy, you might be a level 2 or 3 which would up these servings a bit! A 6 foot, 180 pound man would fall in the level 2 category.
Besides the protein bar and recovery drink, you are actually not too far off (for a level 1)! Good for you! Keep in mind, if you don’t eat enough, you metabolism will slow down. I think I would be starving if I ate this menu every day!! Maybe add some scrambled egg whites to your breakfast. 6 egg whites equals 1 serving. 1 cup of brown rice or whole wheat pasta is 1 serving of carbs. 2 slices of whole wheat toast is 1 serving of carbs too. You’re ok in that department! Veggies, fruits, and dairy looks good too.
If you have gained muscle weight, you should really have a body fat tester to see how much fat you have lost so far. A scale at this point might not be an accurate measuring tool of your success.
Keep working hard!
-Mike
Hi Mike,
My Height is 5′9″ and my weight is 195 lbs. (This is my starting weight as well)
Staff Reply:
February 15th, 2010 at 3:14 pm
Cool. So you would be a level II then. So you would need to increase your protein servings by 2, your vegetables by 1, and your carbs by 1.
-Mike
I just made the Beef and Broccoli Stir-Fry meal from Phase 1: Fat Shredder! The problem with most of the meals is that it takes so long to make. I just don’t have the time for it. I’ve been doing the program for 3 weeks already and this was the first time I had a chance to make one of the meals. Also, buying all of the necessary food is expensive! Any experience on how to make these any quicker and cheaper?
Staff Reply:
February 18th, 2010 at 3:41 pm
Hi Danae,
try the portions approach. This way you can choose the foods you like and create your own meals. I would just think about what you normally eat, then see if you can modify those meals a bit to fit within the portions approach requirements. The meal plan can be tough to keep up with!
-Mike
I just had a question about the recovery formula and other splements. I don’t have a credit card, and therefor can not purchase these items online. I am in week 6 of the p90x program and have not seen the results I was hoping for, . I am wondering if this is because I am using different products for my recovery, vitamins, protein bars, ect. I was just wondering if there was any suppliers in Kelowna British Columbia, Canada that I could possibly purchase your items from? Also, before p90x I worked out 5-6 times a week. I did a ton of cardio and running, and quite a bit of weight lifting. I am a 24 year old female and have a significant amount of muscle because I have been lifing for 2 years straight. During the first 4 weeks I lost a significant amount of muscle and was constantly starving. I did not lose much weight, but I also did not feel like I had the energy to push any harder. I am just wondering if it is normal to lose muscle mass, or is it because I am doing 12-15 reps rather than 8-10?
Staff Reply:
March 3rd, 2010 at 10:38 am
Hi Terry,
The P90X is to help those in need of muscle to gain some and also to lose body fat. You can certainly use the P90X to better your body if you’re already in good shape, but you have to approach it in a different way. Because you are used to lifting, you would probably need to use heavier weights for the resistance workouts. If you were doing a ton of cardio and lifting 3 or 4 times per week, the P90X might actually be a step down for you!! I hate to say it but it’s true!!! The P90X will develop muscle, but if you already have muscle beyond what the P90X can give you, you will be going backwards. Concentrating on weights in the gym is a little different than the resistance in the P90X. Their idea was to create a workout that people who might not be in shape already can handle, but at the same time, make it really intense. I feel like I am going off on a tangent, but I think you have the idea!!
You are right about the mass thing. 8-10 reps with heavier weights will give you mass, 12-15 reps with lighter weights will give you lean muscle. I don’t think the brand of supplements will effect your results that much. Granted, some supplements are far superior to others, but if your working hard and eating healthy, there shouldn’t be a huge difference.
As far as your energy levels go, you need to recalculate your nutritional level. Because you are already full of muscle, you would need more energy from food than your average person. You can adjust your energy level number to fit your needs, as the nutrition plan will explain. Take a look at that page where you find your level and try and adjust it so you can eat more carbs. You might need to be a level II or II depending on your weight.
I hope I was able to help you!! I don’t think you need to stop using P90X, but I do think you need to up your intensity levels by a lot!
-Mike
Hi,
I teach 2 hour long spin classes each week and 2 cardio boot camp classes. Can I use these as my cardio each week in place of kempo. cardio x or plyometrics and just do the muscle workouts?
Staff Reply:
March 4th, 2010 at 4:34 pm
Hi Dani,
simply put, YES!
-Mike
Hey guys, i’m on my fourth week and have seen great results. I started at 171 pounds and am down to 159. I have stuck to the nutrition guide, and have done the classic program everyday. I also work 24 hour shifts as a paramedic and have a 18 month old at home, he loves tony horton and does the push ups and pull ups, its really cute. With everything going on i have found time to eat properly and workout everyday, everybody has an hour a day, it may be late at night or early in morning, but if you want results you have to bring it and do your best. You can all do it, just believe in yourself, stick to the plans, and you will see results- just be patient.
Staff Reply:
March 11th, 2010 at 2:31 pm
Thanks Mike B! You story will inspire many! All you need is an hour! If you don’t have an hour normally, get up early or go to bed a little later. If you really want it, you will.
-Mike
Hi today was my first day doing p90x and I really couldn’t keep up with an ripper I did like 40 moves max. And also my legs would tire our before my abs for the first couple generaly I have strong abs but I couldn’t keep up at all ( I can plank for up to 4.5 mins)
And does p90x work with all ages I’m a 15 ye old male and I am about 5″1 I weigh about 100 pounds will I still see results? Will they come faster or slower is there anything I should do different.
Staff Reply:
March 16th, 2010 at 12:54 pm
Hello Secret,
it’s ok if you have trouble with Ab Ripper, most people do at first. Over time you will get better! Trust me! Results will vary from person to person. You have to take into account how much they weight in the beginning, how old they are, how well they follow the diet and exercises. I think your athletic abilities will be the greater result. You aren’t really heavy at all and you probably don’t have much body fat. So if you don’t see that much weight loss, don’t get discouraged! You might even see weight gain because of the muscle you can build with this program. You don’t need to do anything different. Stick to the diet as close as you can. Although, as a youngin’ you can eat more freely than an adult! But you do need to get the right amount of protein in if you really want to gain muscle.
-Mike
Staff Reply:
March 16th, 2010 at 12:55 pm
P.S. If you do this program well, get enough protein, you could get a little cut up too! Which is awesome at your age!!
-mike
I am just starting the P90X workouts but I cannot do them everyday, I am committed to this workout but in april i have to go on bandtour for a week and cannot take the DVD’s along because we have to pack light and will be out all over the town from 6:00am-11:pm. What kind of “on the go” workouts can I do, and is it okay if I skip a week? And how do I stick to a nutrition plan if I lost mine in a flood?
Staff Reply:
March 16th, 2010 at 1:01 pm
Hi Alexandra,
there are a couple things you can do. On thing is to wait until you get back to start this program. Then you don’t have to worry about skipping a week, or where to pick it back up again. Or, if you don’t wait, when you return, start where you left off. Make sure to get in the full 90 days. If you decide that you want to continue with your workouts on the road, it is possible if you have resistance bands. They are easy to pack, and don’t take up too much room. If you have the bands, the door kit (for modified chin-ups), and your DVD’s you are good to go as long as you can find an hour or so in your hotel. As far as doing on-the-go workouts, I don’t really have any suggestions. These workouts are all an hour or more and to cut them down would just be a waste of that week. You might as well pick up where you left off before you left.
-Mike
I still have about 2 inches to lose off of my stomach to see my six pack. I am not worried about gaining weight I just want to lose a little fat and replace it with muscle. Will this still work if I am 13 years old? How should I eat? Any different? I stoped p90x after the first day because my parents told me we are going to Jamaica I will pick up right after i get back. Will I Lose those last couple inches if i stick to it? I will probably gain weight while in Jamaica though.
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