P90X Nutrition Tips
The P90X nutrition guide that’s included with the system does offer many options to choose from with regard to meal preparation. We recommend sticking to fish, lean meats, poultry (white meat with skin removed) as well as egg whites to gain the proper protein needed while limiting fat and carbs.
P90X nutrition recommendations for fish:
Fish containing low-moderate levels of mercury, and high-moderate beneficial Omega-3 Fatty Acid Content
- Anchovies
- Atlantic mackerel
- Catfish
- Cod
- Canned light tuna
- Haddock
- Herring
- Mahi mahi
- Pollock
- Salmon
- Sardine
- Shad
- Shrimp
- Trout
- Whitefish
- Tuna, light, canned in water
P90X nutrition recommendations for meat:
Choose lean meat containing less than 3g of fat per 1 oz. Generally, the leanest cuts of meat contain “round” or “loin” in their name. Below are some recommendations.
Beef
- Flank steak
- Sirloin tip
- Eye of Round
- Top Round
- Tenderloin
Poultry
- Chicken
- Cornish Hen
- Turkey
Pork
- Center loin
- Tenderloin
Lamb
- Chops
- Leg Roast
- Tenderloin Shank
The P90X Nutrition Guide and these tips are provided for general informational purposes only and not as professional medical or counseling advice. Please consult with your medical doctor before starting any exercise / nutrition program.
I got a question, I’m allergic to seafood so what can I do to get omega3 or something to that effect without any source of fish.
Hi Joe, you can definitely get Omega-3 into your diet from sources other than fish. Is fish oil the best, arguably it is. But there are alternatives.
dhaomega3.org is a great website for detailed and reliable info on Omega-3. If you follow this link you can take a look at a list of foods that contain Omega-3:
http://dhaomega3.org/index.php?category=overview&title=Dietary-Sources-of-Omega-3-Fatty-Acids
Also take some time to discover the different types of Omega-3 Fatty Acids and their benefits.
Some eggs aim to provide a good source of Omega-3. Also on this website is a page of some brand name foods that you may want to look into:
http://dhaomega3.org/index.php?category=food-sources
Just be sure that the Omega-3 you’re after is not derived from fish, even though it may be included in foods that are not associated with seafood. We hope this helps!
-Matt
Staff
Hey joe,
There is something known as artic krill oil which some say is better than fish oil. Type in krill oil on youtube with the name dr. mercola he is a firm believer in krill oil. Visit his website mercola.com. There is something in krill oil that helps it be absorbed and utilized better than fish oil.
my nutrition guide contains 2 pages of the Phase 1 (fat burner) level 1 daily meal plan but no level 2 daily meal plan. Is there a way to download a copy of the daily meal plan for Phase 1 level 2?
Unfortunately we do not have PDF versions of the guide available for download. If you purchased P90X from us please email:
customerservice@extremebodyworkout.com
and we’d be happy to send you out a replacement guide once we verify your purchase.
I am 5′3” 220lbs I tried to calculate my nutrition level it comes out to level 3 . Is this correct? Do the boxes represent the amount of portions in a day?I am confused is there anyone I can speak to on the phone to guide me ? Thanks
I am struggling with the nutrion plan. First, I am a horrible cook and when the meal calls for turkey or chicke or beef, it doesn’t tell me how to cook the meat. So when I cook it, it just taste horribly. Second, I wouldn’t consider myself a vegetarian, but I guess for this sake I am. I’m not one to crave meat everyday, in fact, I’d rather not eat it. How can I get more protein? Third, I don’t have much time so what’s the quickets way to get the nutrition i need? I definitely see why i need protein though, because I am struggling to finish workout and then feel sick afterwards. please help!
Hey Monica, you should definitely check out page 11 of your nutrition guide. It will give you a little bit of help when it comes to eating vegetarian. As it states, you will have to keep track of your protein on your own and you will have to make substitutions for the meat products.
Of course often times these vegetarian alternatives will also increase carbs a bit but that is definitely a natural outcome to not eating meat. A few of the substitutions you can make are:
Egg Whites
Tempeh
Tofu
Garden Burgers
Nonfat Cheese
etc.
Be sure to check that section for the entire list. That should give you a few tips and alternatives. Also you may be interested in subbing in fish a little more often. Salmon, Tilapia etc. are super easy to cook and usually need little to no seasoning to to taste great! Not to mention cooking fish can be really fast. Often times 10 mins or less! Frozen shrimp precooked and ready to defrost and eat is another really quick and easy way to get that protein. Cooked with a little garlic is fantastic, or thrown on top of a salad chilled is very tasty and protein rich! Are you a fish fan and have you considered focusing more on fish in the nutrition plan?
-Matt
Staff
Hi Arlene,
Your calculations are correct.
Your Body Weight/ RMR in calories:
220 x 10 = 2,220
Your RMR/ DAILY Activity Burn
2,200 x 20% 440
Your RMR/ Daily Activity Burn/ Energy Amount
2,200 + 440 +600 = 3,240
So yes you are definitely in the Level III bracket.
As far as the boxes are concerned 1 box is equal to 1 serving. So in the Fat Shredder phase (Phase 1) Level III individuals have 9 servings of protein for a 3,000 calorie day as one example. We hope this helps please let us know if you have any other questions and if you would like to discuss anything further we would be more than happy to answer any and all questions if you simply email us at: customerservice@extremebodyworkout.com
Hi. I am borrowing my friends P90X DVDs. Unfortunately I do not have any of the books or information provided with the purchase of this program. I was wondering if there was anywhere I could get the guides themselves as opposed to buying the whole package over again. Thanks - Kevin
We’re sorry Kevin we really wish we could help you. But, due to piracy, torrent downloads etc, We’re sure you are familiar with them ;). We are not able to send out any of the P90X program documentation, the Fitness Guide or Nutrition Guide to anyone who cannot show proof of purchase from our website. If your friend has his original order # and is missing his original documentation, please have him contact us at: customerservice@extremebodyworkout.com for assistance.
Thanks!
hey! Is talipia not a good source for the omega 3? and i would also like to know this—i also run 3-4 miles 6x a week. Can i still do this fitness program and run? I will be participatin in a few 5k this month.
thanks for your help
i have the p90x workout program, but im having a hard time affording all of the groceries required to stay on the plan , is there a cheaper alternative????
Hi Toni,
Tilapia is definitely lower on the totem pole when it comes to Omega 3. You really want to shoot for Salmon, Herring, Anchovies, Mackerel to name a few of the better choices when it comes to fish.
You can definitely do P90X along side a sports training program. It’s a great way to improve your performance and get an edge on the competition. There are 2 ways to handle this. You can either sub out the more cardio focused routines in P90X, like Plyometrics, Kenpo X, Cardio X etc. with a run for the day or you can simply add P90X on top of what you already do.
Ultimately the choice is yours, and if you do cut out these routines would be missing out on the other benefits they provide, like improving agility, balance, offering “explosive” training in the the legs. Check out this article in our Blog on David Akers kicker for the Philadelphia Eagles.
http://www.extremebodyworkout.com/blog/2008/08/28/p90x-impacting-the-nfl/
Linda,
Thanks for stopping by. You are definitely not alone in the grocery department. You can shoot for the generic brands or in-store brands whenever possible this will certainly cut costs a bit. You may also want to consider buying some things in bulk at a BJ’s or Costco’s like chicken, Vegetables (to freeze) etc.
But the one thing we always say is, if there is anything you could be spending your money on it should be what you put into your body. Our health is the most precious thing we have and what we eat makes a tremendous impact in our quality of living, now and for the future.
I recently started the P90X program. In the nutrition guide it suggests protein bars. I did not purchase the P90X version of these because i am allergic to peanuts and it seems that every protein bar out there contains nuts or is processed with them. is there any alternative for a protein bar?
I started P90X 3 days ago. I like to exercise in the morning, so I’ve been waking up at 6 AM and exercise until 7.30 or so. The problem is that by the time I’m done with the daily routine I am starved and my stomach is growling. I guess I’m supposed to eat the breakfast before the workout, but then I don’t think it’s good to exercise right after eating and I’m having a really hard time waking up any earlier than this. Any suggestions? What would be an appropriate snack pre-workout?
MJ, I really wish I could recommend an alternative protein bar. We will be researching more for you, but it is very difficult to get confirmation that certain products are actually 100% nut free, as I’m sure you know.
We want to make sure that if we do recommend another product that it is completely safe for you. We’ll be keeping an eye out…
-Matt
Staff
Corina,
You’ll want to wait at least 1 hour after a meal to exercise so, eating after your morning workout is a great time for breakfast!
If you just can’t wait, you may want to take a small portion of your 1st or second snack and have it then. For instance half a protein bar, or 1 oz of Soy nuts.
There is nothing wrong with this, but just be sure not to eat too much and then jump right into a workout. You may end up cramping up, or feeling nauseous.
The trick is to stick with the program as much as you possibly can, but we’re all human, and we all have our own needs.
You need to make sure that you are eating those 5 meals a day however, and be sure to space them out, this is essential for your metabolism.
Good luck!
hey toni,
i have been doing p90x for a week and a half and i was just wondering if i can drink more protein shakes in between meals to get the protein i need because i work 3 rotating shifts and they are 7 days of days,graves,and swing with 2 days off in between so planning meals is difficult especially when working graves and eating at the correct times cause my sleeping and awake times are screwed up but im doing my best do you have any suggestions with people with jacked up working times.
hey toni,
im doing the fat shredder pahse at the moment.my nutrition is level 2!i was wondeing what size a portion serving was eg. 1 serving of protein is equal to 20grams likewise with the fruit veg etc.thanks very much!ali
I have heard that Whey protein tends to make many people gain weight. A nutritionist I went to last year (before getting p90X) recommended bars and powders that list the primary ingredient (first on the laundry list) as calcium caseinate. Think thin bars have this as well as a number of protein powders. Are these just as effective for the P90x daily intake reqs?
Thanks!
Nutrition is confusing.
Nathan,
You can certainly supplement a few protein shakes here and there to make up for a lost meal. You may even want to try our meal replacement shakes.
http://www.extremebodyworkout.com/p90x-products/meal-replacement-shakes.php
But you want to be careful that you don’t over do it. The bottom line is that your body is like a machine and if you don’t give it fuel, and if you don’t give it the right type of fuel it’s not going to operate well.
The best advice we can give you is to make a schedule. Take the time to sit down and map out your work week. Plan for time to rest (this is very important as well) time to work, time to eat, and even time for play.
In that plan, you will most likely have to set some time aside to prepare some of your meals and snacks so that you can bring them with you to work and they are all set to go.
This is such a valuable exercise and with careful planning you should be able to devise a routine that works for you. It will allow you to eat the way you need to to be healthy and get the results you are looking for from P90X.
hi
i am goign to start p90x soon its just that i bought the chin up bar but it doesnt fit in any of my door way…so is there any other way that i can get the same results of pullups, but doing it another way?
thanks nick
Hey Nick,
Yes you can opt for the Resistance Band alternative. First you’ll need:
P90X Resistance Bands:
http://www.extremebodyworkout.com/p90x-products/resistance-bands-men.php
Next you’ll need:
Resistance Band Upgrade Kit:
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
The Upgrade Kit comes with a special door attachment so you can do modified pull ups and chin-ups with your bands. These modified moves are demonstrated on each workout DVD. You loop the door attachment around the top hinge of your door slide the resistance band through and close the door. Simple as that! Hope this helps get you up and running!
I am looking for a good source of starch. I am currently deployed and know that I need the starch for fat metabolism. I am in the middle of phase II or the P90X doubles routine. I have dropped roughly 30 lbs, but my % BF is stuck. I think that I need something to light the fire. Suggestions?
I just purchased p90x and was curious as to how the meal plan would work out for me, since I am vegan and don’t eat any animal products. Any ideas? =]
HELLO STAFF FROM P90X
I FINISH THE 90 DAY PROGRAM AND SAW THE RESULTS, BUT DID NOT INCREASE IN SIZE. MY WEIGHT WAS 128LBS AT 5′ 7″ AT THE END OF THE PROGRAM. I’M NOW 160 LBS I’VE NOW INCREASE IN SIZE BUT WITHOUT THE MUSCLE. MY QUESTION IS HOW TO KEEP THIS WEIGHT AND GET THE P90X BODY? I THANK IN ADVANCE FOR TAKING THE TIME TO READ THIS REQUEST.
wat foods am i allowed to eat because i cant afford to follow the food calendar?please help
is there a site that i can go to for this info?
o and anotehr question….can i do the lean version, then the classic version over and over again?
Robert,
If you’re looking to boost the metabolism for increased fat loss we invite you to take a look at our Slimming Formula. It’s a non ephedra product with natural ingredients and has shown incredible results with test groups. Please see the following links for details:
Slimming Formula:
http://www.extremebodyworkout.com/p90x-products/slimming-formula.php
Hi Nick,
The P90X Nutrition Guide is an extremely important aspect of the P90X program and we will always recommend that you you try your very best to follow the guide as closely as you can for your health and for the best possible results.
There are a few ways to go about it. You can go with the Meal Approach which will lay out specific meals and for you to eat each and every day for your snacks breakfast, lunch and dinner. Or you can opt for the Portion Approach which will give you a break down of the types of ingredients you might use for proper fat, protein, carbs and dairy products, fruits, vegetables, condiments etc.
The portion approach may be the best route to take if you are on a tight budget. But you have to realize that this Nutrition Guide is not about gourmet meals, or fancy ingredients, it’s about providing you with a well rounded healthy eating plan that will play a tremendous role not only for P90X, but for your health in general. So, we do urge you to try and eat the very best you can during P90X and be sure to eat enough as your body will need this good fuel to get through the workouts AND promote an healthy metabolism which will help shed pounds.
There is no other resource to review the Nutrition Guide other than the guide itself as it is an essential aspect of P90X and is included with the purchase of the program. We do offer a 30 Day Money Back Guarantee if you would like to try P90X first to see if it’s a good fit for you.
Yes you can repeat the program if you like, many P90Xers do with tremendous results. You can opt for the Lean Approach or Classic for a round 2, 3, etc.
We hope this helps give you a little more perspective on the program and we truly wish you the very best if you decide to take the plunge, you won’t regret it!
what protein shake can i take besides the p90x recovery drink?
Hi Nick,
While the P90X Recovery Drink does contain substantial protein we do offer a specific product in this area. Please feel free to check out the following link for more info on our Whey Protein Powder. They come in vanilla and chocolate and the P90X Nutrition Guide will specifically call for it in the program along with the P90X Recovery Drink.
Whey Protein Powder (Vanilla)
http://www.extremebodyworkout.com/p90x-products/whey-protein-powder-vanilla.php
is there something else i can use insteed of the pull up bar?
Carmelo
If you don’t have room in your living space to accommodate the chin-up bar, we do offer an alternative. Resistance Bands can be used in combination with our Resistance Bands Upgrade Kit to perform a modified version of the moves that would normally be done with the chin-up bar. The Resistance Bands Upgrade Kit contains a door attachment that you loop your resistance band through enabling you to do these exercises. You will notice in the workout routines that require you to do chin-ups, pull-ups, etc., this resistance band alternative is fully illustrated in the videos.
Resistance Bands Complete Kit
http://www.extremebodyworkout.com/p90x-products/resistance-bands-complete.php
Resistance Bands Men
http://www.extremebodyworkout.com/p90x-products/resistance-bands-men.php
Resistance Bands Women
http://www.extremebodyworkout.com/p90x-products/resistance-bands-women.php
Resistance Bands Upgrade Kit
http://www.extremebodyworkout.com/p90x-products/resistancebandUGKit.php
I am a muscular guy already (6-1, about 225lbs) and started this program to slim and cut down. Looking at the meal plans I am amazed at how much food I have to eat. I am used to the 5-6 small meals a day thing, but 10 egg whites, 12 oz of cottege cheese and a cup of fruit for breakfest (level 3, fat shredder). I dont consider that a small meal. Is that for only one person??
I’m an athletic, muscular male, 5′8″, 220lbs, 18%bf. I breezed through the Fit Test and am ready to start the program. But, I’m concerned about my daily caloric requirement: 3240. During previous lean-out diets I’ve never gone above 2700 and experienced dramatic, healthy results. I’m concerned that this seemingly high caloric value is going to hurt my results. Any suggestions?
Chris & Dan,
The P90X program really strives to give you enough food based on your weight so that you have the necessary energy to perform at your best during the intense workouts it dishes out. And, as we’ve heard from numerous users they eat more than they’re used to but they still drop the pounds.
With all of that said, everyone is different and on page 9 of your P90X Nutrition Guide you’ll find some specific discussion on this topic. In a nutshell, if you find that you need to eat less than calculated then it just may be the right route for you. However, the guide also states in the beginning your body may send you false signals so try eating what your nutrition level recommends first and let your body tell you what’s right over time.
Everyone’s metabolism is different so you have to move forward with works for you. Just keep in mind that under-eating will slow down your metabolism as well as adversely affect your workouts. Really hope this helps give you guys a little more info on the topic. Good luck and BRING IT!
-Matt
Staff
hi toni
i just got my P90X program, and i am planning on starting on monday. I am a little confused about the nutrition program.
i fall under the level II category, so i need 7 servings of protein and 1 of carbs…when do i eat the carb serving? how do i divide the protein servings? should i eat every 3 hours?? every 2 hours??
if the plan is BREAKFAST SNACK LUNCH SNACK DINNER,
how am eating 7 servings of protein?
lastly, can i eat the same thing everyday (makes it much easier and i dont really mind)
thanks!
hi guys.
i have been doing p90x lean and i have just completed phase 1 and am 2 weeks into phase 2. i was wondering, i keep on measuring my waistline and it keep son getting bigger for example yesterday i was 33.5 inches and today im 34 inches. and my weight has gone up sonce teh beginning o fthe program. i was 164 now i am 170. am i getting fatter?
an di dont have a body fat tester so how can i figure out my body fat % to tell if im losing fat. thanks for all the help. and if i want to show you guys my before and after photos..who do i contact.
an din my photos..waht should i do to mkae it look as natural as possible…like no shadow extar lighting.. please help
thanks alot
in the after photos after each stage, am i supposed to to flex my stomach?or let it all hang out
i just got my P90X program, and i am planning on starting on monday. I am a little confused about the nutrition program.
i fall under the level II category, so i need 7 servings of protein and 1 of carbs…when do i eat the carb serving? how do i divide the protein servings? should i eat every 3 hours?? every 2 hours??
if the plan is BREAKFAST SNACK LUNCH SNACK DINNER,
how am eating 7 servings of protein?
lastly, can i eat the same thing everyday (makes it much easier and i dont really mind)
thanks!
Hi Aristotle,
The Nutrition Plan was created to give P90X users the best possible nutrition and the energy they need for such an intense workout program. If you are confused on how to approach the Nutrition Plan, think about your normal daily routine. What do you usually eat? How often do you usually eat? From there, you can modify your routine to go along with the Nutrition Plan. You can certainly fit in 3 meals and 2 snacks if you eat every 2-3 hours. Eat breakfast, lunch and dinner at reasonable times, then eat your snacks in between.
If you are not interested in eating such a variety as the meal plan approach would have you eat, try following the portion approach. It does seem a little complicated, but this way you can eat what you want. A good way to work in all 7 servings of protein is to double up portions. For example, if you are eating egg whites for breakfast, one serving of protein would be 6 egg whites. Eat 12 instead of 6. Add a whole wheat bagel and you have your carb serving. Or if you like soy burgers, throw a slice of soy cheese on top and you have 2 more servings of protein. If you do choose to do the portion approach, map out your meals. Choose your meals for the whole week. It will make your week go a lot smoother!
THANKS for your reply…
But what is the ‘Portion approach’? and the ‘Meal Plan approach’?
did i miss something? there are 2 options??
What pages are these options on? ***sigh** its confusing.
i usually eat 6 meals a day….but i have carbs (good carbs) early on in the day, maybe the first 2-3 meals….
So as for my ONE serving of carbs, should i have this early in the day? or during dinner?
Thanks again!
Hi Nick,
You are probably not getting fatter! Although the lean approach is geared more towards weight loss other than building strength and speed, you will gain lean muscle. As you probably already know, muscle weighs more that fat. The best way to know if you are loosing fat is to use the body fat tester. A scale can be deceiving when your body starts to make that transformation away from the fat and more towards lean muscle. Also, when measuring your waistline, you want to make sure you are always in the same spot and are not pulling the tape measure too tight. This could skew your results by an inch or so!
If you are interested in sending us before and after photos, feel free to submit them to our customer service forum. Try and be as natural as possible in your before photos. You don’t have to worry too much about the lighting, us your flash if you have to. For your after photos, flex a little for us! Let us see what you are NOW mad of!
Hi Aristotle,
The portion approach give you a list of foods that you can pick and choose from. You will need to reference the daily portion chart to determine how many portions of proteins, dairy, fruits, etc. you will need each day. You can find the phase 1 portion approach starting on page 15. It may be a good idea to get your 1 serving of carbs in earlier on in the day. You wouldn’t want it to be stored as fat! If you eat carbs early, your body will use them throughout the day. Especially while you are doing the P90X! You already know your nutrition level, now all you have to do is decide on your meals!
The meal plan approach is exactly what it sounds like. It’s your meals planned out for you. Each meal is listed for each day of the week. You don’t have to figure out what foods to eat or figure out portions or serving sizes. There is even recipes for the foods included in the meal plan. It’s all figured out for you!
thanks again
one more question please.///
can i eat the same thing everyday?
i am in week 2 of p90x and i love it. i have a hard time following the nutrition guide because of my job. how crucial is p90x’s nutrition guide to follow as opposed to making up my own, like just generally eating healthy?
hi
if im allowed 1 serving of carbs per day, and 1 wholewheat bagel counts as 1 serving, can i eat half of it for breakfast, and the other half for lunch? Or am i supposed to eat the whole thing?
Thanks again…
by the way, P90X kicked my ass yesterday…very tough, but GREAT!
Hi Steven,
The Nutrition Plan is pretty important if you are looking for those extreme P90X results. This plan is designed to give you the energy you need to complete the program as well as the right combination of foods to help you slim down and get your body into great shape. As a bonus, the nutrition also helps you to develop great eating habits so you can continue to live healthy.
-Mike
Staff
Hi Aristotle,
The portions are set up as daily values, so it would perfectly fine to eat half of a carb serving for breakfast and the other half for lunch. That is the beauty of the portion approach. You have the option to choose the foods you eat and plan your own meals.
Keep it going!
-Mike
Staff
do i workout before breakfast or after? whens the best time in the day?
Hi Charles,
You can work out any time of the day. What time is best for you? Well, find the time out of your daily schedule to fit your workout in, and keep a few things in mind. You can workout before breakfast if you are alert and have energy that early or, if you work out after breakfast, you should wait at least 1 hour before starting. Your need to digest and you wouldn’t want to get that sick to your stomach feeling. Working out in the earlier part of the day will jump start your metabolism and give you some energy to help get you through the rest of the day. You can work out in the evening, although some people do find it hard to fall asleep after. It’s a personal preference. Try working out at different times of the day for your first few days and see what works best for you.
-Mike
Staff
P90X rocks!! … BUT….
1. i have to admit that there are workouts that i cannot finish. Is that a problem? when i push myself to finish them, i get nauseous. is that normal?
2. What do i do when Tony Horton is up to the 20th pushup, but im still struggling with my 10th? do i take a breather until he moves on to the next exercise?
3. I dont want to get huge…but i want to look like Tony Horton… Do i go for 10-15 reps? Or 8-10 reps?
4. Obviously towards the end of the routine, im exhausted, so if lets say i start the workout curling 40 pounds, i finish being only able to curl 20 pounds….is that normal,?
thanks in advance for all your help
Thanks for the email….I didn’t know you guys were connected, but the answer to the above was emailed to me.
I’ll use this blog instead of the emails next time.
Thanks again…you guys are Great.
The book shows 3 weeks of nutrition for phases 1, 2 and 3(what you should eat: day1 day 2 day3 etc.) but there is no week 4, or am i just overlooking it in the book.
Hi Tony,
The meal plan approach is set up in three phases. Each phase shows 1 week of meals for each of the three nutritional levels. Each page of the phase is a different level. That is where you were probably getting confused. You are supposed to do a calculation before starting the plan to determine your nutritional level. While you are in each phase, you will eat the meals planned out for your level only. So you will have the same weekly menu each week you are in that phase.
I hope I was able to clear things up for you!
-Erin
Staff
is it really vERY necessary to consume 1 gram of protein per pound of body weight?
Hi Staff
I’m at the end of week 2 on P90X, so far so good. Just a quick question about the portion approach.
Would I be right in assuming that 4 Dairy is the maximum (Level 3 - Fat Shredder) including snacks? Or could I eat 8 lots of 8oz yogurt if I so chose (4 Dairy + 2DBL)? Thanks for your reply.
Hi again…
I was wondering if Vitamin water is good to have with my lunch. It contains 13g of Carbs, and 13g of Sugar..Is that ok?
Or should i eliminate all sugar?
Also, is having tuna everyday bad for you? I drink lots of water throughout the day, but im concerned about mercury levels from tuna.
Thanks agian
Hi Richard,
As long as you are getting the correct amount of dairy and you are eating the right amount of snacks, eat all the yogurt you want!
-Erin
Staff
Hi Aristotle,
You want to try and follow the nutrition plan as closely as possible. You also want to try and drink plain water as much as possible. If you drink a vitamin water once in a while, it’s OK, just be mindful of calories. There is a lot of sugar in those drinks. Mercury may be a concern if you do eat tuna everyday. Keep in mind that albacore tuna has higher levels of mercury than chunk light.
The main idea here is that you should follow the plan as closely as you can, but if you eat or drink things not included once in a while, you should use moderation and be mindful of your calories.
-Mike
Staff
Hi I am planning to follow the portion approach to the letter. I am a level three. I was wondering if there is some sort of consolidated grocery list in existence that would accompany the plans to take some of the guesswork (feels like some kind of audit while i am puttin my own together) out of what to buy and when.
hi
i have a couple of questions.
1..is it normal to feel queasy or nauseous during the workout? if not, what should i do to minimize the feeling?
2..i have to be honest and say for the first week, i couldnt complete the entire workouts. should i keep going and add a week before i do the recovery week, or should i start over?
3..during the chest/back routine, Tony Horton says that for the first round, he wants us to “pace” ourselves. what does he mean by that? are we still pushing till failure?
thank you in advance for all the help you provide us here on this blog.
cheers
Hi Alfred,
Currently, we do not have a grocery list for the meal plan approach. All of the meals do have recipes listed in the book. I do understand where you are coming from though. It can be daunting to go through all of those recipes and make a grocery list. We have been getting several requests for this, so we may be coming up with a grocery list to give to our customers to make the Nutrition Plan a little more user friendly!
Thanks for the question!
-Erin
Staff
Hi
I was wondering if there are people that perform P90X at their gym.
Can i take the fitness guide with me to my gym and perform the routines there? I have NO space in my small apartment. Maybe i can watch the video the night before, and do it at the gym next morning.
Is that wierd? Ive heard about gyms that implement P90X as a class routine, but there aren’t any gyms like that around me.
Thanks
Gus K.
Hey Aristotle,
Sometimes you can feel nauseous during your workouts if you are hungry or in need of water. This program can be tough on you. If you are not finishing the workouts, don’t get discouraged. Honestly, I had trouble finishing the Ploymetrics workout the first time I did it. It a killer! I don’t think you should start over. Just keep pushing yourself and eventually you will by moving through these workouts with flying colors. Pacing yourself just means don’t overdo it, don’t go to fast, keep a steady pace. Keep your movements in control. The more control you have of your movements, the more effective they will be. You still want to push to failure, but if you are going too fast, failure will come sooner.
-Mike
Staff
Hi Gus,
It’s definitely not impossible. If you preview the workouts ahead of time and take down some notes for each routine for a given workout, like the order that the exercises are in, you should be able to do it. AND you can bring your fitness guide. It explains each move and how long you should be doing it. Bring along the worksheets too so you can keep track of your progress.
-Mike
Staff
THANKS
thats exactly what im planning on doing. i will do the kenpo/yoga/cardio at home, but perform the resistance training in my gym.
thanks again. i feel better because i thought my idea of doing this in the gym was a bad one…and i would hate to not be able to try this P90X due to lack of space at home.
i know im a little ahead of myself, but when i am done with the 90 days, and i do what the book mentions as a “maintenance”.. what phase diet am i following at this point??
Staff Reply:
January 30, 2009 at 4:53 pm
Hi Gus,
If you plan on moving on to the P90X Plus or doing another round of the P90X, I would suggest you stay in phase 3. If you are going to continue to live an active lifestyle, you should continue to eat an athletic diet. If you still working out, but maybe taking it easy, just scale down the carbs and calories a bit. If your not going to be working as hard, you wont need the extra calories.
-Mike
Staff
i just purchased the p90x program and i am 5′7 185 pounds. Will it take more than 90 days to fully see ripped abs that i desire?
Staff Reply:
January 30, 2009 at 4:56 pm
Hi Thomas,
If you are following the program correctly and eating what you are supposed to, you will get a great midsection by the end of 90 days. How ripped they get depends on what the condition of you midsection is in now and how hard you work to improve.
-Mike
Staff
Hi
I was wondering if it was ok to do the AB RIPPER X on the PLYOMETRICS/CARDIO X days, and after the YOGA X instead of following the ‘CHEST & BACK’ and ‘SHOULDERS & ARMS’ days.
I just feel so drained after these workouts, so i was hoping to get them done on these other days.
Thanks in advance!
Staff Reply:
February 2, 2009 at 3:32 pm
Hi Aristotle,
The ab workout was placed with chest and back and shoulders and arms so you get a more complete resistance workout in one day and so you can rest, recover, and stretch those muscles the following day while doing Kenpo, Plyo, Yoga, and X Stretch. These workouts are set up so you have a day to recover while exercising other parts of the body.
Try doing Ab ripper X at a different time of the day. You don’t have to do it directly after chest and back or shoulders and arms. Spread it out, give yourself some time to catch your breath!
-Mike
Staff
Hi Staff! My husband and I are about to start P90 and have a couple of questions.
It seems like such a waste to throw out the yolks of the egg. Can we use egg substitute instead of eggs to avoid the waste?
Also, do the protein bars or recovery drinks count toward the protein allocation?
Thanks for the clarification in advance!
Staff Reply:
February 2, 2009 at 3:44 pm
Hi Linda,
As far as I know, egg substitutes consist of mostly egg whites. So it should be fine. Just look out for certain brands that add vegetable oil (which adds fat,mostly unsaturated) to their mixture.
I usually recommend staying within the parameters of the categories to avoid confusion with what foods can go in other categories, but if you are looking at 10 or more grams of protein in one serving of whatever you are eating or drinking, that could be used as a serving of protein. Just be sure to note the calories allowed for 1 serving from each category.
-Mike
Staff
My sister bought the workout dvd’s a while ago and she doesn’t know what she did with the nutritional guide. I wanted to start this workout and use the guide to help me. Is there any way for me to get a copy of the guide?
Staff Reply:
February 2, 2009 at 3:46 pm
Hi Beltran,
We would be happy to help you out. Please submit your request to our customer service support form. Our representative will be there to assist you.
http://www.extremebodyworkout.com/customer-service.php#supportform
I agree with Alfred, a grocery list would be great. I started making one for P1 lvl 3 and it is a pretty time intensive task.
Staff Reply:
February 2, 2009 at 3:48 pm
Hey Colby,
We agree! We are in the process of putting together a grocery list for P90X users. Coming soon!
Question, I am on week 2 on P90X and am following the nutrition guide as you have recommended… On week 2 do I switch from phase one to phase two? or do I stay on phase one? I may not understand how that works… I am 196 pounds and 5 foot 10… I tried the level 2 menu today and I had to stuff myself to even get 3/4 into the meal… I have done breakfast and lunch so far… Dinner will be back to level one I think… I just cant Handel the food…
Should I stay in level one the entire time?
Last of all I just wanted to say thanks, best workout I have had the pleasure to do…. money in the bank on this deal… I cant wait for the next workout.
Many more questions… hope you have time for them.
Staff Reply:
February 2, 2009 at 3:58 pm
Hi Mike,
The Nutrition Plan is broken up into 3 phases as the P90X workout are. For general guidelines, these phases go hand in hand. So you wouldn’t start phase 2 of the nutrition plan until you are in week 5 of your workout. BUT, if you feel you need to burn a little more with phase 1 (fat shredder phase), you can stay in that phase for an extra week or two. If you feel you don’t need to loose any more fat and you are in need of an energy boost, you can move on to phase 2 a week or two earlier.
The workouts and the nutrition plan were both set up in 3 phases for general guidelines and to make it easier to follow, but you can modify the nutrition plan to fit your individual needs.
-Mike
Staff
I am in the same situation as Mike, except I am 6′ 2″, 39 and started at 256.5 lbs and 29% fat. I can’t eat much more that level one without being stuffed. I eat a recommended breakfast, a p90x protein bar as a snack, recommended lunch, 8oz lowfat yogurt as a snack and a recommened dinner, plus the p90x recovery drink after all workouts except Yoga X and X stretch. I lost 7 pounds in week one and saw some endurance and strength changes.
I have never done any kind of workout program before and started this to burn fat loose weight and develope muscle definition.
Hi Todd,
As I told Mike, the nutrition plan can be modified a little to work for you. If you really feel like your stuffing yourself, take it easy for a while. As you start to get in deep with the P90X you may start to need more food! This nutrition plan is a guide to help you choose the right combination of foods that work for you. Everyone is different we all don’t react to diets in the same way.
So what I usually tell people is to try and follow the plan as best as you can. Your may need to recalculate your nutritional level and scale down the calories a bit. If you are still feeling uncomfortable with how much you are eating, take it easy and do what you can. Eventually, you will get used to the plan and you body will start to adjust.
Hey, You lost 7 pounds in week 1 so you must be doing something right!
-Mike
Staff
I was wondering, Tony mentions how if pylometrics is too hard, we can replace it with cardio x. Will I see the same results if I never do pylo and do cardio x instead?
Also, i know this sounds bad, but will i see results if my pylometrics session is cut to like 40-45 minutes instead of the hour.
Thanks in advance for all your help.
Staff Reply:
February 4, 2009 at 5:25 pm
Hi Aristotle,
Well, Plyometrics is definitely a bit harder than Cardio X. So, if you NEVER use Plyometrics, you may not get the same results in the end. I think you should start off with replacing Plyometrics with Cardio X for a week or two. Then, start doing Plyometrics. You might find it easier to attack it after working out for a couple of weeks. If you have to start out with only 45 minutes, that’s OK. But eventually you should be able to finish the whole workout. Work your way up to that point. Plyometrics is a killer workout and you might be missing out on something great if you omit it all together!
-Mike
Staff
How important is Yoga X in the program? Can I leave that out so i can have an extra day of rest? I follow everything else exactly.
Thanks!
Also, AB Ripper X is a little hard for me. Can I use alternate (easier) ab exercises? And if so, which can you recommend?
Thanks again!
Staff Reply:
February 16, 2009 at 9:45 am
Hi Gus,
P90X was carefully developed to offer users the most results possible in a home workout and every workout that the system is comprised of is important. We get a lot of guys saying how they don’t like Yoga X. I’ll tell you if you you’re not sweating like crazy during Yoga X then you’re not doing it right! It’s a serious workout that will improve flexibility, balance and focus, and these things are very important and the reason it’s part of P90X. Skipping it is not recommended.
If you’re having any issues with Yoga X, Ab Ripper X or any of the exercises included in any of the workouts, please realize that it’s OK to do modifications. That might mean doing less reps or altering the move. For instance, If you can’t completely straighten our your legs in “Heels to the Heavens” that’s ok do your best and forget the rest!
Modify as you go, take notes and gradually improve your performance. Try not to skip any of the moves in a given workout, but feel free to modify where you need to.
Hi..
By what phase do you start to burn the most belly fat? Im in week 2, of phase 1. My nutrition level is II.
Will i start seeing a six pack before i reach phase 2? My consern is that when i get to phase 2 and 3, my carb intake will increase….therefore, will this add more belly fat?
Thanks
Staff Reply:
February 17, 2009 at 11:25 am
Aristotle,
Everyone’s body is different and everyone starts into P90X at a different level of fitness. With that said we find that you really start to see a big difference around week 8 of the program.
Keep in mind as the carbs go up it’s giving your body the extra energy you need to perform harder. It’s time to up that intensity and up those weights. Phase 1 is over and Phase 2 really marks a point where you have to bring more to the table, and the change in diet allows you to do so.
what if you don’t fall into any of the levels?
i’m 113 pounds and close to 5′6”.
i got 113 X 10 = 1130
1130X 0.2= 226
1130+226 = 1356? Is that even a level? i thought level I started off with 1800. So what do i do?
Staff Reply:
February 17, 2009 at 11:28 am
Manjula,
You had a bit of an error there in the last part of the equation. It should be:
1130+226+600= 1956 which put’s you right into Level I
I am very interested in beginning the p90x program, but I am a petite woman already. I am a raw vegan & so my diet would not include meat. Does the nutritional plan have the protein, fat, calories, etc listed for each meal so that I can convert it properly to my healthy alternative? I just can’t and won’t do meat or dairy.
Thanks!!
Staff Reply:
February 17, 2009 at 11:32 am
Hi Amy,
Being a vegan will not prevent you from enjoying the benefits of P90X. There are 2 approaches. The Meal Plan Approach, where the meals are all laid out for you (but do include meat) or alternatively the Portion Approach where protein, carbs, fats etc are all laid out for you based on your Nutrition Level which is calculated on page 5 with a formula.
So basically you just make sure that you follow the Portion Approach when purchasing the types of food that you are comfortable eating and you’ll be good to go!
i am vagitarian still i can able to do p90x and what kind of food i can eat?
Staff Reply:
February 17, 2009 at 11:33 am
Hi Amish,
Please see the response right above your question here on how to follow the P90X Nutrition Guide as a vegetarian.
Im a month into P90X and i haven’t seen any weight lose, i have gain muscle, but i want to lose some weight. I calculated my calorie intake and its level 1 between 1800-2300. I have been eating good but i haven’t been eating the amount im suppose to only about 1300-1600 is that why im not losing weight im eating to little? Im on level 2 now should i eat what i have calculated? Please help!!!
Staff Reply:
February 17, 2009 at 11:37 am
Hi Jennifer,
Keep in mind if you are just weighing yourself on a scale and you’re gaining muscle that does factor into your overall weight and you may in fact have lost fat.
you might want to take a look at a body fat tester to really get an accurate measure of where you stand in regard to fat loss:
http://www.extremebodyworkout.com/p90x-products/body-fat-tester.php
It’s ok to scale back the food requirements a bit if you’re body is telling you to do so. It’s good to wait and see first before jumping the gun and it seems like you have done that as you are a month into it already.
Whatever you do make sure that you still space out your meals. Keep it to 5 meals a day (breakfast, snack, lunch, snack, dinner) so that you are continuously engaging your metabolism.
I am thinking about starting P90X. I’ve seen all the infomercials and it looks amazing! My biggest problem that I’m having is getting abs. Will P90X help me reach that goal? I was also wondering about the eating plan I should use. I am a vegetarian and have been for about 9 months. I was wondering if you could help give me some advice and other alternatives for getting the same nutrition as I would from meat. Thanks!
Staff Reply:
February 17, 2009 at 11:42 am
Hi Kristen,
P90X is a very comprehensive workout program. It focuses on shedding fat, building and toning muscle, as well as improving your overall stamina, agility, and balance.
The key to getting those great abs is to not only build strong abs but to shed ponds so that you can see them in all their glory! So that’s the aim of P90X. To reduce body fat and improve overall muscle definition.
A big part of that is the Nutrition Guide. No need to worry. You’ll simply follow the “Portion Approch” of the guide which will show you exactly how much protein, carbs, fats, etc. you should be consuming and will give you the opportunity to avoid meat products to get the protein you need.
Re: portion approach….Should servings (meats/proteins) be
weighed before or after cooking? Would it make a big difference
in calories? Thank You.
Staff Reply:
February 17, 2009 at 11:44 am
Hi Dave,
To my knowledge it won’t make that big of a difference. As long as you’re following the Portion Approach for your nutrition level you should be fine, cooked or uncooked.
-Mike
i live in canaada and i don’t want to order the recovery drink…is there a comparable recovery drink that i can buy?
Hi.. I am currently in my 3rd week of phase I.
I follow the ‘portion approach’ from the nutrition book. I must say that my diet has been about 90% clean.
The weight lifting (resistance) portion of the workouts are done almost perfectly! I do the chest/back….shoulders/arms…legs/back
almost perfect!!!!
I took before pictures 3 weeks ago, and even though I haven’t taken any after pics, I CAN SEE (and feel) A BIG DIFFERENCE!!!
My chest, my arms…wow.
BUT, before you start congratulating me, heres the problem. I maybe did the plyometrics ONCE…NEVER did the yogaX…Never did the KenpoX…and never really pushed hard enough with the AbRipperX. Maybe laziness was a factor, also time was…
See, I follow the resistance because I actually enjoy it, and its not boring.
Now my question is this,
SHould I start from the beginning? Did I just waste 3 weeks?
If I do start from the beginning, do I continue with the Phase I diet?
Please help!!!!!!
(and come down easy on me)
Thanks in advance
Staff Reply:
February 23, 2009 at 11:06 am
Hi Sean,
It’s great to hear that you are dedicated to getting into shape with P90X, but if you want the best possible results, you really want to follow the program as close as possible.
You don’t have to start over, but if you do, you should think about splitting the difference, so to speak with the diet plan. By week 5 of the Classic Approach, you would be moving on from “Fat Shredder” to “Energy Booster”. I’d say if you’re starting over from the beginning stick with “Fat Shredder” up through week 2 or 4 and then switch into “Energy Booster” all the way to the end of Phase 2.
From there you’ll make the decision on if you want to continue with Energy Booster for the remainder of the program (as many do) or if you are ready for the athletic style diet that “Endurance Maximizer” offers.
Stick to the program and BRING IT!
-Matt
i just finsihed p90x and i want to do another round…how long do i wait in between rounds?and what do i do during that tim period?
thanks
Staff Reply:
February 23, 2009 at 11:13 am
Hi Nick,
It’s often a good idea to take a couple weeks off between 90 day cycles. You can feel free to take at least 2 weeks off completely as a recovery period, or what you can do is take 2-4 weeks and undergo a maintenance period. On Page 40 of the guide it talks about how to do this. Each week do the Yoga X routine at least once and also do Plyo, Core Synergistics or Kenpo X once or twice per week.
To maintain muscle mass you can do the first half of the resistance programs. It’s not enough to make big gains but it will maintain what you have already worked for.
Of course eating right is essential for life, so don’t go stopping off at McDonald’s for your daily meals
Good luck and congrats on completing the program! It’s something to really be proud off!
Hi,
I’m in nutrition level 1, phase 1. How do you incorporate 1 tbsp of protein powder into dinner (or after?) I can’t seen to find any reference in the guide. Any suggestions for what to do with it? Love the workouts!
Thanks
Staff Reply:
February 23, 2009 at 11:19 am
Hi Sue,
You can easily make your self a little mini protein shake with a bit of low fat milk. We offer both vanilla and chocolate flavors and it serves as a nice little dessert!
Vanilla
http://www.extremebodyworkout.com/p90x-products/meal-replacement-shakes.php
Chocolate
http://www.extremebodyworkout.com/p90x-products/meal-replacement-shakes-chocolate.php
If i choose to NOT start over, should i just extend phase I for an extra week or 2?
When we speak of the phases, we mean both the workouts and the nutrition right?
So in otherwords, if i choose to stick with it and just extend it for an extra week or 2, that means sticking with both the nutrtion phase I and also the workouts in Phase I….right?
Staff Reply:
February 23, 2009 at 1:34 pm
Sean,
That’s a perfectly acceptable way of making up for those couple of weeks where you were off a bit.
The workout phases and nutrition phases correspond to one another. So if you are on Phase 1 of the workout schedule then you will be on Phase 1 of the nutrition plan, correct.
extending it is fine.
I was wondering what i should be drinking with my meals??
Staff Reply:
February 23, 2009 at 1:35 pm
Hi AJ,
THE best thing to drink is water! It doesn’t get any more natural than that, and it’s exactly what you’re body needs. Try to stay away from soda, alcohol and fruit drinks for the most part, stick to the basics!
Hi, I’m interested in the workout, but I am a vegetarian of 3 years. I refuse to eat any meat (including seafood). Is there any alternatives I can substitute for them?
Staff Reply:
February 27, 2009 at 10:34 am
Hi Michelle
You definitely do not have to give up your lifestyle but as you already know it takes a little more effort to get the protein you need and with that comes a bit more carbs.
The best route you can take with the P90X Nutrition Guide is to go for the Portion Approach. Here you decide what foods you want to eat as long as they fall into the proper portion categories of Fats, Proteins, Carbs etc.
There are tons of soy based products that are very high in protein from soy burgers, to soy “chicken” patties you name it, and you’re probably already very familiar with these.
As page 11 of the Nutrition Guide says you’ll have to be a bit more creative in making substitutions that work for you, but keep in mind, we have had many successful P90X grads who have achieved great results who just so happened to be vegetarians!
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
Hi,
I have a question regarding creatine. I am starting week 7 and I have seen some pretty good results based upon my day 0 and day 30 pics. With that being said, I really want to kick it up a notch for weeks 8-12. There is a lot of information regarding creatine out there, some good and some bad. I have only lost about 6 lbs so far, but I can tell that I’ve lost a lot of fat (clothes fit differently) and that’s the key. I take the P90X recovery drink after my workouts and it has creatine, but only a half of gram. What is your advice if I want to see more muscle mass? Should I load up and take more creatine? I was going to load up for a week (20 grams per day) then just take enough for maintenance (5 g per day). I just want to get the most out of this program and the best results. Thanks
BTW- I am 6 feet even and 206Ilbs
BF% 18
Staff Reply:
March 9, 2009 at 12:24 pm
Hi Kerry,
Sounds like you’re getting great results so far! We really can’t comment on other products, but the P90X Recovery Drink was specifically designed for P90X with certain levels of vitamins, antioxidants etc. that are suggested for the program. There are definitely pros and cons to creatine and that’s why you’ll find that the P90X Recovery Drink is not loaded to the brim with it.
Hi,
I have a question about the meal plan. I am a level II and crunched all the numbers for a daily meal. I drink a protein shake at 7:30AM, a scramble at 10:00AM, tuna salad at 12:30PM , pistachios and aprotein bar at 3:00PM a pre workout shake at 5:30PM and a recovery drink with a normal dinner outlined in the guide at 7PM. Am I eating too much?
I noticed that the scrambles have 3 times as much fat content as stated in the nutrition guide. The guide says it only has 7g of fat but that is incorrect. I purchased the cheeses P90X said and it is about 7 g per ounce which totals 21 grams. I guess I can’t figure out how to eat correctly.
Thanks
Hey!
I have lost my nutrition plan for my P90X and I was wondering if someone could help me figure out my maintenance calories with protein, carbs, and fat grams?
I am looking to drop body fat and gain muscle and the ‘cut’ look. I am 21 yrs old, 128lbs ans 5′5.
THANKS!
Hi,
I am starting my first recovery week this week, and my question is: Do I maintain the same caloric intake or cut down since I won’t be working out as hard this week?
Thanks
Staff Reply:
March 13, 2009 at 11:01 am
Hell Liz,
I want you to throw out what you think about conventional workouts. P90X is extremely intense even during the recovery week. The workouts are definitely not for the faint of heart. They are intense in their own rite. To answer your question, continue the same caloric intake so that you maintain the energy you need to make it through these workouts. As you soon as you finish your recovery week you’ll thank us.
I’m following the portion approach for the nutrition plan.
i was wondering, can I repeat the protein foods throughout the day?
for example, can i eat turkey for breakfast, and turkey again for lunch? Or tuna for lunch….then tuna again for dinner?
PLease let me know, because if so, it will make it so much easier for me.
Thanks in advance
Staff Reply:
March 12, 2009 at 2:36 pm
Hi Sean,
To make life easier, you can certainly repeat foods to get the appropriate daily servings from each food category. The Nutrition Guide can be a little tricky to follow, but as long as you are following you daily servings chart and sticking to the approved foods list, you will still be on your way to a more healthy you!
-Erin
Staff
I started this program in January 19. I was great following all the workouts and the nutritional guide. I was feeling stronger and I saw results after 30-day. However, when i started my orthodotics treatment, I only eat soft foods (mostly bread, yogart, soup, eggs, fish). So I totally messed up with my eating habit. I am still following the work out schedule, but I feel like I am not lossing any more weights. This is my eight weeks of this program, and I want to finish it. Can anyone suggest what I should do?
Thanks in advance.
Staff Reply:
March 12, 2009 at 2:45 pm
Hi MZ,
I think you will be OK to continue to follow the Nutrition Plan if you use the portions approach. This way, you have the ability to create your own meals using the foods on the list. You can certainly whip up some soup and eat fist. Yogurt is on this list as well. I would try and stay away from white bread, but you are allowed 1 serving of carbs per day if you would like to eat some wheat bread or have some whole wheat pasta.
By week eight, most people start to see results. It could be that you have graduated from just loosing fat to loosing fat and gaining muscle. Stick with it and try to adjust the portions approach so that you can still eat the foods that would be most beneficial to you.
-Erin
Staff
I’m about to start the P90X program and would like to know if you could substitute the P90X protein bars for a different brand?
Hi,
I’m on week 3 of phase I. I have to be honest and say that i hate pylometrics. i know its important, but i was wondering, can i substitute that with regular, steady state cardio on a treadmill. overall, i follow the program exactly as well as the diet.
thanks
Staff Reply:
March 24, 2009 at 1:24 pm
Hello Karki,
Plyometrics is probably one of the most hated exercises in the series. It forces you to workout out those parts of the body that average weightlifting and cardio workouts cant reach. I would suggest sticking as close as you can to the program as possible, but if you absolutely can’t stand to do the Plyometrics, then I would recommend switching it with a Kempo X or Core Synergistics to get another good workout in. Your diet is a big part of the workout and it seems you have that under control, so you are on the right track with your workout plan. Keep up the good work and “Bring It”!
-Nate
I am a little confused about the breakfast. I am working out my meal plans as I start the program tomorrow. How am I to space out Breakfast and the first snack, along with the Whey? Normally I wake up at 5. After reading the above I know that I have to workout before eating breakfast. (Don’t have time to wait an hour, have to get to work.) So the question then becomes…
Do I do ?
Workout/Breakfast/Whey?
Workout/Whey/Breakfast?
Should They be so close together?
Does the whey count as part of my snack or do I additionally need to do a snack a few hours after the above?
Sorry, but I live by schedules. If I don’t get this right coming out of the gate, I will completly botch things up.
BTW: Thank you I am really excited to get started tomorrow!
Staff Reply:
March 26, 2009 at 11:31 am
Hello Mike,
Here is my suggestion for your schedule:
Workout / Breakfast / Whey
The reason for this is, it is important to get that workout in first thing because the workout will burn off the fat that’s in your body before you add anymore to it. Next the breakfast is going to help start the rebuilding process from your workout. Lastly the whey drink is going to finish off where the breakfast left off rebuilding your muscles and the whey will count as part of your snack.
I agree with you that schedules are important, but if you ever do fall off schedule, just know that the program can still work for you.
Hope this information helps.
-Russell
Hello, I’m just getting started and I had a question about the foods in the nutrition guide.
Are there more food options other than whats listed in the nutrition guide? For example if one serving of protein is 100 calories could you potentially have a turkey brat, they are 120 cal for one and then count that as 1.5 servings of protein?
If a serving of Carbs is 200 calories could I have 4-5 pieces of 35 cal bread instead of 2 pieces at 200?
Is the goal to stay within the calorie count per serving or is it to only eat the foods listed in the book?
Thank you for your help.
Staff Reply:
March 26, 2009 at 12:10 pm
Hello Jessica,
Excellent question here. Many people look at the Nutrition Plan and think that they have to follow it to the “T” or their results will not show. We want you to use the Nutrition Plan as a guide to help you plan your meals. It would be pretty boring to eat the same foods on the same cycles every 90 days. By all means substitute foods for others, like you said, as long as they are comparable to the portion size and calorie count in the Nutrition Plan. Be creative with your meals and make them your own. Again just follow the portion guides and soon you won’t even need the plan, you will be eating healthier automatically.
Enjoy your workouts.
-Nate
Does cardio make you lose muscle? I want to add some cardio of my own to the P90X program. But, will it make me lose muscle? If so, how about HIIT (high intensity interval training)? Is that better? Or ‘tabata’ ?
Please help. Thanks
Staff Reply:
April 2, 2009 at 12:38 pm
Hello Sean,
To get straight to the point, NO cardio does not make you lose muscle. Cardio attacks the fat that is stored in your body. If you are interested in adding cardio to the P90X program, I would suggest doing the “doubles” program, which is defined and outlined in your fitness guide. It will add the perfect amount of cardio to your P90X workouts to give you that extra push you need. If you’re going to do cardio on your own, I would definitely say that high intensity interval training is the best way to go. Scientists all over the world are saying that that for of training is very conducive to better and faster results.
Hope that helps you out.
-RJ
I’m now at the recovery week at the end of Phase 1 and feel good with my workouts. I love the program and the nutrition regimen. However, I did feel very hungry at times this last week. Even though I want to lose a little bit of fat, I don’t have that much and I’m afraid that if I don’t eat enough, I won’t make the muscle gains.
With that being said, I have a few questions:
1.) Should the meat portions be measured before or after cooking?
2.) Knowing that not everyone’s going to fit perfectly into the meals outlined in the meal plan, if I do feel that I need to incorporate a few more calories into my diet from time-to-time, should I opt for lean proteins, carbohydrates, or whatever I’m craving at the time?
3.) What ‘cues’ should I look for to determine whether I’m actually not eating enough or eating too much? I realize that when people get tired or thirsty, they sometimes mistakenly think that they’re hungry. I’d hate to get the nutrition wrong and then at the end of the program not make the gains that I’d like.
I appreciate any advice you can give.
thanks,
- anthony
Staff Reply:
April 2, 2009 at 12:32 pm
Hi Anthony,
Very good questions and here are your answers;
1) Portions should me measured before cooking.
2) If losing additional weight is your goal, then eating more lean foods is absolutely the best way to go.
3) The “cues” you should look for should be related to your workouts. If you are feeling like you can’t make it through the workouts and you don’t have the energy to finish, then you must increase your calorie intake.
The good thing about the P90X program is that you can customize it to fit your needs. We understand that not every body is the same and every ones body reacts differently to the food they eat and workouts they do. So adjust your calorie intake accordingly and you should stop feeling hungry and tired immediately.
-Nate
When they say 3 oz. of chicken/steak is that cooked or raw??
Thanks in advance.
Staff Reply:
April 2, 2009 at 12:23 pm
Hi Jessica,
All the portions are measured before being cooked unless otherwise specified. If the plan does require the food to be cooked before measuring then it will let you know.
-Nate
Is using the resistance bands less effective than using the dumbells?
Thanks
Staff Reply:
April 3, 2009 at 12:07 pm
Hello Alex,
Resistance Bands are absolutely NOT less effective than using dumbbells. Resistance bands have a unique way of working out your muscles; different from those of a dumbbell, and the difference is what makes resistance bands so great. Unlike dumbbells, bands have the ability to provide resistance through your whole motion, resistance that will challenge muscles you normally would not challenge with a normal dumbbell set. There are also literally hundreds of workouts you can do with resistant bands that will provide your upper body with great strength, you can also do exercises with your legs too. No only do they workout your muscles better, but they are also less expensive and easy to travel with. Have you ever gone on a business trip, wanting to take your dumbbells with you but could not because they are just too heavy to pack? Well with resistance bands you do not have to worry about weight and they will fit in just about anything, so you can continue your routine where ever you go. No matter how fit or strong you are, there is a resistant band for you. There are many wide varieties of bands that you can use. So if you have hit some plateau with your workout, try switching to resistance bands to get out of that plateau.
-Russell
Thanks for the response Russell. One more question, on the nutrition guide it mentions eating a protein bar, having a recovery drink, and using protein powder as a part of my daily eating. Is there anything I can substitute for these three things?
Staff Reply:
April 6, 2009 at 12:53 pm
Hi again Alex,
If you’re looking to get rid of supplements altogether, then you can just stick to your diet, but eat more foods rich in proteins after your workouts. It’s the safest way help your body recover from your workouts, if you want nothing to do with supplements.
-Russell
Hi,
Can I use crystal light packs to add a little flavor to my water. Plain water is to boring by itself and I stuggle drinking as much as I should.
Thanks for your help
Staff Reply:
April 6, 2009 at 12:57 pm
Hello Wayne,
That is absolutely OK. At only 10 calories and 10mg of Sodium per packet, I think it is a good way to help you get water into your system.
-Nate
Hi, my wife and I are just finishing up week number 1. We are very excited. I have a question concerning the recovery drink. I drink it right after my morning workout. Am I supposed to have one on my rest day? Also, is the protien bar considered a snack or is it in addition to the the 2 sgl or 1 dbl snacks? If it is seperate, when should I have it? Thanks!
Staff Reply:
April 6, 2009 at 1:37 pm
Hello Michael,
I know that the Nutrition Plan can sometimes be confusing, but it is very accurate when it comes to your diet. Your day of rest is very important to the recovery of your body. When you do your workouts and then have your recovery drink, it’s only good until the next time you workout. So if your muscles aren’t repaired by your next workout then your muscles will eventually need a full day off to recover and that is when your recovery drink on your day off will help rebuild your muscles to the max.
When it comes to the protein bars, just like the recovery drink, it’s in there as a snack and should be counted as that. If you feel like you need an energy boost before your workouts, then by all means have one to help give you some more energy. They are not meant to be eaten every time you want a snack.
Hope that answers your questions.
-Russell
There are options as part of the meal plan that I like and options that I do not. Is the meal plan set up as one full day, or can the individual meals be interchanged?
Another related question. If I find some meals that I like, is it ok to eat the same thing everyday?
Staff Reply:
April 14, 2009 at 12:35 pm
Hi Ryan,
The nutrition plan is set up to be a guide. The plan is completely interchangeable as long as you stay within your phase and your portion amounts. So mix it up some and enjoy eating.
Also, it is absolutely OK to eat the same thing everyday, if that is what you like. Hopefully, you won’t get bored with it, but if you do, you can always go back to the plan.
Keep us posted.
-RJ
Hi
What happens after you finish the 90 days of p90x?
Do I start it from the beginning? And if so, do I go back to phase 1 of the nutrition plan? or do i stay at phase 3 of the nutrition plan?
Thanks in advance.
Staff Reply:
April 14, 2009 at 12:42 pm
Hello Aristotle,
If you’re looking for an even more intense workout after P90X, then may I recommend P90X Plus. Designed specifically for the people who have completed P90X and are craving more, P90X Plus is ready to take your fitness and strength to yet another level! Tony Horton has done it again, taken fit a step further, creating yet another intense system designed to further transform and strengthen your body. The P90X Plus gives you 5 new workouts to integrate with into your P90X cycle.
While you’re doing P90X Plus, you can stay on phase III and continue to build that muscle mass. If P90X Plus is not want you want to do, then you can restart from phase III of the workouts. Hope that helps.
-Nate
Hi
I have a question about the snacks in phase three. In looking at the suggested snacks under the meal plan in the third phase it prompted me too think that maybe I had been using the meal plan incorrectly all along. In the first two phases, I would eat the suggested snacks between the two meals as listed in the nutrition guide. My question comes from the drastic change in snacks in the third phase. I should say that I have determined that I am at level 3. One of the snack suggestions under the meal plan is 1 sourdough pretzel, 8 oz frozen yogurt, and 1 medium fruit. Am I supposed to eat all of that at one sitting or spread it out. If I continue the plan the way I have been following it my phase 3 day would look like this: 8:00-breakfast, 10:00-recovery drink, 12:00 lunch, 2:30-snack(1 sourdough pretzel, 8 oz frozen yogurt, and 1 medium fruit), 6:00-dinner. Is this the way I should schedule my meals?