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?
Staff Reply:
July 7th, 2009 at 1:25 pm
As long as you are getting the servings and portions right, sure!
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 30th, 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 30th, 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 2nd, 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 2nd, 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 2nd, 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 2nd, 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 2nd, 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 4th, 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 16th, 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 17th, 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 17th, 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 17th, 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 17th, 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 17th, 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 17th, 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 17th, 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 23rd, 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 23rd, 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 23rd, 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 23rd, 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 23rd, 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 27th, 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 9th, 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 13th, 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 12th, 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 12th, 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 24th, 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 26th, 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 26th, 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 2nd, 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 2nd, 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 2nd, 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 3rd, 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 6th, 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 6th, 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 6th, 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 14th, 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 14th, 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?
Staff Reply:
April 14th, 2009 at 12:57 pm
Hello JJ,
That is an excellent question and the answer is yes, you should continue to follow the plan the way have been doing it. Remember, phase II and III is going to help you put on more of the muscle mass that you’re looking for and the diet in phase II and III is going to help you do it. The food portions tend to grow a little bit in order to keep you energized for the workouts and to give you the proper nutrients you need to get the body you desire. So don’t fret, you are on the right path. You’re almost done, so hang in there and keep on “bringing it!”
-RJ
Hi
I just finished week 3 of phase 1 and i’m following the portion approach to the T. I’m at a level 3 (6′ 225) I wanted to know if eating the same thing all the time is ok? I can feel a difference in my energy level and my main focus is losing the body fat in my stomach. When will i start to c results in my abs? Any help would b greatful!!! Thanks
Staff Reply:
April 14th, 2009 at 1:12 pm
Hello Donnie,
Eating the same thing is not a bad thing, as long as you’re getting the nutrients that your body desires. If you are looking for some more variety, then I suggest just following your portions plan and creating your own recipes. As long as you are getting your daily regimen of nutrients, you can eat what you’d like.
About those abs, if you continue to eat properly and push yourself in the workouts, then you should start seeing those results very soon. Everybody is different and you can get the results you want to, if you “Bring It”!
-Russell
I was determining my nutritional level and my EA is 1296 which is lower than level one. How many calories should I be consumming per day?
Staff Reply:
April 28th, 2009 at 10:43 am
Hello Gabriela,
If your EA is 1296, then you should be consuming about 1200 calories a day. If you feel like you are not consuming enough food and you start to feel faint during workouts, then you need to stop immediately and just your calorie intake the next day. The trick is to eat enough to make it through the workouts, but not to much where you’re putting on weight.
Keep us posted on your success.
-Nate
hi im 16yrs old and thinking bout buyin p90x to get fit this summer and go back to school and wow everyone do you think its ok to do this or does my age pose a problem also im plannin on paying with money order i talked to a person on the phone they said my total is $144.80 does this come with express delivery or not
Staff Reply:
April 21st, 2009 at 11:14 am
Hello Jacob,
Don’t worry about your age, there are teenagers all over the globe getting into the best shape of their lives. If you’re up for the challenge, go for it.
Regarding what you ordered, I’m not exactly sure what you ordered so I can’t tell you exactly how much your order should be. You can get express shipping though.
Enjoy your workouts!
-RJ
Hi, I have a question about my meals. During my previous workouts I have focused on protein. If I were to stick to a meal plan such as: 4 egg whites and oatmeal for breakfast, granola bar and protein shake for snack, baked chicken for lunch, protein shake for snack, and peanut butter sandwich and boiled eggs for dinner. Do you think if I were to stick with a meal plan similar to this for the 90 days, I would yield good results?
Thanks
Staff Reply:
April 21st, 2009 at 11:19 am
Hello Alex,
As long as you are staying within your portions amounts, then you will yield great results. The freedom happens in the portions plan. You can eat whatever you want as long as you stay within your portions amount. Go for it and make your menu your own and continue to be creative with your meals. You’re on the right track. Keep us posted with your results.
-Nate
I have a question about the P90X nutrition plan. I’ve recently started P90X and I am doing the Lean workouts and Fat Shredding Level 1. I am a chocolateholic and I love dark chocolate. I want to stick to the Fat Shredding plan, but I would love a small small desert. Is there anything I could eat to fill my sweet tooth but also stick to my plan?
Staff Reply:
April 21st, 2009 at 11:24 am
Hello Dani,
We have a couple of chocolate options for you.
Whey Protein Powder (Chocolate):
http://www.extremebodyworkout.com/p90x-products/whey-protein-powder-chocolate.php
P90X Protein Bars (Chocolate Peanut Butter):
http://www.extremebodyworkout.com/p90x-products/p90x-peak-performance-bars-chocolate-peanut-butter.php
Meal Replacement Shake (Chocolate):
http://www.extremebodyworkout.com/p90x-products/meal-replacement-shakes-chocolate.php
Other than that, make sure it’s on your list if your looking for a chocolate snack and stay within your portions.
-RJ
I have a question about the healthy fats.
Could things like peanut butter and dry roasted almonds/pecans be an acceptable fat replacement?
Also, is sugar free hard candy acceptable in this plan? Used in moderation of course. Maybe counted as snack calories.
Staff Reply:
April 28th, 2009 at 8:23 am
Hello Jessica,
Peanut butter and dry roasted almonds/pecans are an acceptable fat replacement. In your portions menu, they are part of your snacks, so be careful when it comes to your portions.
As far as hard candy goes, anything in moderation is wonderful for this program. As you know, if you do cheat a little, you have to make it up in the workout. So enjoy your peanut butter and candy and keep on bringing it.
-RJ
I am currently on week 2 of Phase 2. I love the workouts, but I am a little confused about my feeling during the workouts, especially the arms, biceps, and triceps kind of exercises. My left arm seems to get pumped much more than my right. Is this normal, and how can this be corrected? I am worried that the muscle gains will be noticeably different in the arms.
Thank You!
Staff Reply:
April 28th, 2009 at 8:28 am
Hello Jason,
Well it depends on what hand you are. If you are right handed then that is normal and it will balance out in due time. Your left hand is simply making up for the strength your right arm already has from being your mostly used arm. If you are left handed then you can correct it by doing push ups on a ball with the weaker hand. Grab a medicine ball, or dodge ball, or soccer ball and use your weaker hand on the ball to do the push ups with. After a couple weeks of those, your arms will balance out very nicely.
Hope this helps.
-Nate
I’m at day 60 with P90x and have lost 15 lbs so far. (from 179.5 to 164.5). I still have a little belly fat around the abs. When is it ok to move to the energy booster phase or should I still stay with the fat shredder phase? I guess my real question is will I still lose fat if I’ move to the energy booster phase?
Staff Reply:
April 21st, 2009 at 11:36 am
Hello Rob,
You will still lose fat when you move on to the energy booster phase. Your body will just start pulling double duty. Losing fat while gaining muscle. Don’t forget this is a full body workout and your body is capable of losing weight and making gains at the same time. Keep up the great work. You can do it!
-RJ
Hello,
I am very interested in purchasing the program, but I have a question about the nutrition plan. I have Celiac Disease and can not eat any Glutens, is your nutrition plan gluten free, if not can it be easily altered?
Thank You,
Stef
Staff Reply:
April 28th, 2009 at 8:56 am
Hello Stef,
The plan is not gluten free, but it can be altered. Sites like glutenfree.com can provide you with alternatives that will compliment the portions part of your P90X diet. Once you get the nutrition plan you will see the suggested grocery list and if you feel it is too much for your gluten free diet, then feel free to return the program for a full refund within 30 days.
Good luck!
-Russell
My husband and I just started the program yesterday and I have a couple questions regarding the eating plan:
1. While others in Level II & Level III feel like they are getting too much food, sometimes I feel like I’m not getting enough. I try to follow everything, but my calorie count always comes out higher then where I need to be at…100-400 calories more at times!
That leads me to question 2.
2. Is it better to go over my given calorie count or eat one/two less protein or dairy as stated in the meal plan blocks? (Level I)
3. Under “Snacks” in Level I, does that mean I can have three snacks per day or does the other two have to be a bar/shake as stated?
If it helps, I am 5 ‘ 2 ” and 130lbs
Staff Reply:
April 28th, 2009 at 10:21 am
Hello Danika,
Let’s see if I can give you some answers:
1) Everyones body is different and reacts differently to certain diets and workouts. The reason you may feel like you need to eat more is because you may probably have to eat more. If you are seeing positive gains from your diet and workouts, then chances are you are working out so effectively that you need more food to keep up with your workouts. So it’s OK to feel like you need to eat more. The great thing about P90X is that the program is flexible and takes into account that not everyone is the same and some things need to be adjusted. If you need to tweak the program a little to fit your needs, then so be it. Remember, you can make changes to your diet and workouts, as long as your receiving positive gains.
2) I would say it’s better to go over on your calorie count rather than cut out on your proteins, because proteins are essential to rebuilding your body. You’re going to need those proteins to get your body back into good shape.
3) Not everyone is going to have bars and shakes readily available, so it is OK to have anything from the snack portions for a snack as long as it is part of your portions.
Enjoy your workouts!
-RJ
Hi
Just wanted to say that i have been loving the program, and can see lots of gains, HOWEVER, i cant seem to get my chest any bigger.
I am in my 2nd week of phase 2. Are the pushups enough? Can or should I add additional chest exercises with free weights? perhaps bench presses or anything? Should i just be patient and stick with the pushups?
Thank you in advance
Staff Reply:
April 28th, 2009 at 10:27 am
Hello Aristotle,
Honestly, I want you to stick with it for another 2 weeks. I say this because as you progress in your workouts your body is going to see its best results in the last 4 weeks of the program. You’ll start to see the cuts and mass a lot more in the final phase. So give the program a chance to work and I’m positive you’ll see your chest get bigger soon.
-Nate
I just started p90x.. I am trying to give up coke zero/diet coke. I used to have 3-4 a day. I have not had any in four days. Can I have one soda a day or every couple of days? I am following the menu fat burning plan to a tee. I have not cheated at all. I just seem to me getting horrible headaches, which I assume is caffine withdrawls. Can I have one a day? or every couple days. I am doing the lean workouts, as I am just trying to tone up and drop a few lbs…
Staff Reply:
April 28th, 2009 at 10:38 am
Hello Krissy,
There is only one truth in life, nothing in life is free. The calorie filled soda is going to cost you some extra time working out as well as an extra snack or two from your diet. If you are fully committed to this program as I believe you are, then I’m sure you’ll be able to cut the sodas out completely soon. I’ll give you 2 sodas a week for a month and then after that 1 a month. You can do and you will do it. Keep us posted on your success.
-Nate
Hey guys.
1. The response to Krissy doesn’t make sense — her soda isn’t “calorie-filled”, it’s zero-calorie.
2. I’m in Week 2 of P90X, and while I really appreciate the intense workouts, I’m starting to think that the wrestler diet doesn’t make much sense for women unless they’re quite overweight to begin with. I see post after post from women saying “Hey, I’m gaining weight, what should I do?”
This is very interesting, because I know that I’m eating fewer calories now than I did before, and I’m well aware that the extra weight I’m carrying isn’t muscle. So I’m betting your diet composition is off for people who haven’t got loads of testosterone for converting protein into muscle easily, and that people who’d been running well on a relatively high-carb mix find themselves storing the protein as extra fat as well as extra muscle. (It’s no good for your kidneys, anyway, all that protein.) So here’s what I’m going to try:
1. Keep the musclehead workouts and the plyo (so long as it isn’t leading to injury), but swap yoga and kenpo for long runs or other intense cardio without breaks every minute or so. The musclehead workouts get the HR up, but something tells me you’ve got to keep that breathing going in a consistent way to shed fat.
2. Substitute fruit for one or two sports bars/day.
3. Cut back on some of the enormous portions of protein (the 40g-protein breakfasts, for instance) and swap in things like pretzels.
I’m sure this diet works very well for men, and fantastically well for young men. I’m starting to think that the nutritionists don’t understand the role of hormones in how various types of food are used and stored, though.
Staff Reply:
May 15th, 2009 at 12:57 pm
Hello Amy,
Just to clarify, the response to Krissys soda issue wasn’t specifically to the sodas she said, but to sodas in general. What we are striving for is a completely healthy lifestyle. One that doesn’t include the complex sugars and other ingredients that are bad for the body. Calorie filled or not, sodas are not a healthy part of a good diet and i was trying to express that to her.
Also it is important for you and anyone else out there to understand that there is no exact science to losing weight. Everyones body reacts differently to different foods and different workouts. While your body may burn off calories a lot faster than another womans body, others may not. Our figures are based on an average of studies done over years of testing by experts. The other wonderful thing to understand about this program is that it is customizable to your particular needs. We are encouraging people to find what works best for them and then stick to it. If it requires you to reduce your calorie intake or increase it so you have more energy, we encourage you to make those necessary changes.
Lastly, this program works wonders for women as well as men. Overall this program has worked for hundreds of thousands of people, men and women alike and we hope that you can find the balance you need in your workouts, to get you the results that you are looking for.
Bring It!
-Nate
Hello team, I’m 20 years old and am planning on starting the P90X very soon. I looked at the first requirement of the meal plan to see what I needed to do, and I calculated my nutrition level, I’m 5′10″ 155-160 pounds, and it came out to be 1800, or level 1 fat shredder. Now I do not think I have a prayer of being able to only take in 1800 calories a day. What are your suggestions?
Staff Reply:
May 15th, 2009 at 1:06 pm
Hello Jason,
My suggestion is to take in as many calories as you can towards the 1800. Many people are confused about why the calorie intake is so high. The reason we have you taking in so many calories to ensure that you have enough energy to make it through your daily workouts. If you were not working out and just trying to lose weight with your diet, we would have you eating maybe 800-1000 calories a day. That would be so you can lose weight, while your eating the right foods. The additional calories is to compensate for the calories you are going to burn while you are doing the intense workouts. As you start the workouts and go deeper and deeper into them, your appetite will increase and you will be eating more in no time. You’ll need it to make it through the day.
-RJ
Hello- I am 36 years old and 1 1/2 years ago had a full hysterectomy and since then cannot lose 1 pd. I am @ week 6 @ level two and this morning got on the scale and see that I have gained two pounds! Would it help to drop down to Level 1 and go back to Phase 1 again? I am doing great in the workouts-just having problems with losing the weight, any suggestions?
Staff Reply:
May 15th, 2009 at 1:12 pm
Hello Becky,
It may be beneficial to you drop back to phase I and change your calorie intake in your diet. The trick is to take in enough calories to get you through the workouts, but not to much where you are not losing weight. It’s a balancing act that you are going to need to find. Cut back about 200 calories a day and see how you feel after the workouts. Get to the point where you are taking in as little calories as you can, while still maintaining enough energy to do the workouts. Stick to the diet plan, minus the 200 calories a day, until you are at a comfortable level and you should be fine.
Good luck!
-Russell
Hey I bought the dvds off ebay and i got everything except the nutrition guide, so 1 i was wondering if that guide maps out your meals for you or just gives you a list to choose your food from and 2 if I could buy it seperetly? I know you dont like to sell it seperatly due to piracy and that but you also say that if you are not satisfied you can return it after 90 days and keep the ab ripper and nutrition guide as a free gift. So how about just selling me the nutrition guide
Staff Reply:
May 15th, 2009 at 1:13 pm
Hello Matt,
Please contact our customer service reps and they will be able to assist you with your issue.
-RJ
Hey, I’m 20 yrs old. I’m not looking to lose a lot of weight but, I want to tone up and target some trouble area’s I have. I exercise regularly but, my nutrition diet is hard to maintain. I crave sugar and feel like I need more sugar in my diet to get through the day. I was just wondering if you could give me any advice.
Staff Reply:
May 15th, 2009 at 1:18 pm
Hello Christina,
I would suggest that you start with the P90X Lean program. P90X Lean is an alternative program to P90X classic. It’s for those who want a more cardio-based and slightly less intensive program. It’s focus, as per the name, is on developing lean body mass. It is not a separate product, it’s a different route you can take with P90X. Also, when you feel the need for sugar, you should try protein bars or energy bars. They provide you with the energy you need without putting all those sugars into you, giving you less fat to work off during those workouts. Give it a try and keep us posted on your success.
-Nate
Hi
I was planning on repeating the p90x from the beginning. My question is about the nutrition.
Being that Im starting from phase 1 of the workouts, do I also go back and follow phase 1 of the nutrition plan?
Thanks
Staff Reply:
May 15th, 2009 at 1:21 pm
Hello Sean,
That depends if you feel you need to lose more weight still. The phase I of the nutrition plan is there to help shred the fat. If you feel you have shed enough pounds, then you should start at phase II and do 6 weeks of phase II and 6 more weeks of phase III. That way you will be just adding muscle and mass to your workouts, instead of shredding fat.
Hope that helps!
-Russell
I was wanting to intake about 2,000 calories a day, but was still looking to lose about 15 pounds in 90 days. I am also going to be running on average 4 miles a day 5 days a week on top of the p90X workout. Will this be sufficient enough?
Staff Reply:
May 15th, 2009 at 1:25 pm
Hi Andrew,
I’m not sure what your weight or height is, but you want to make sure that whatever calorie intake you want to be at, that you are getting enough energy to make it through your workouts, without taking in extra calories to make you gain weight. It is a balancing act, but it is something that you can master over time with trial and error. Again, make sure you are eating enough so you can complete the workouts. We don’t want you fainting or passing out during the workouts.
-Russell
Got a question for all you P90x Grads! Umm im kind of struggling on the Ab Ripper X. I know were suppose to do 25 sets but the highest ive done is like 15.. Is this okay for the first 3 weeks??
Staff Reply:
July 7th, 2009 at 1:33 pm
Hi Sammy,
Yes, work your way up if you have to. You don’t need to be a fitness god when you start the P90X, that comes after 90 days! Try 15 sets, and the next week try for 20. I bet you will be able to make it to 25 in no time!
-Mike
Hello, I am a little confused about the nutrition part of P90X. I am a level 1 and I understand the serving portions I am supposed to have for each category. However, I am a bit confused because the sample meal plan that is provided for a Level 1 person in the Fat Shredder Phase actually has them eat more veggie, condiments, etc servings a day. For example the Mushroom Omelet recipe says it equals out to 1 protein, 1 dairy, and 1 veggie. However, in the recipe you also have to include green onions and tomatoes which will give me more than 1 serving of vegetable. Did I make any sense? If this is correct then I guess I am uncertain of how much of the veggies equals one serving. Does 1 cup = 1 serving for all the veggies?
Also, should I drink the recovery drink on my rest day after the Stretch X?
Thanks so much!!!
Staff Reply:
July 7th, 2009 at 1:40 pm
Hi Amy,
If you are going to follow the portions approach, don’t worry about the meal plan. Those meals were expertly coordinated and they will deliver the same effect as if you choose your own foods correctly from the portions approach. Sometimes we can get hung up on little details, but trust me when I say, this Nutrition Plan is the perfect eating guide for the P90X user. 1 cup of cooked vegetables is one serving. The green onions and tomatoes may not added to the recipes in a significant enough amount to be counted as a serving.
It is ok to drink the recovery formula after your stretch.
-Mike
Hi I just ordered P90X but i got it from a third party so i only got hte 13 DVDs and want the workout guide and nutrition plan. Is there a way that i could get those from the customer service folks or somewhere else??HELP ME PLEASE!!!
Staff Reply:
July 7th, 2009 at 1:41 pm
BClif,
you can give customer service a call or submit your request to our support form.
http://www.extremebodyworkout.com/customer-service.php
I have Rheumatoid Arthritis. Will I have any issues with P90x?
Staff Reply:
July 10th, 2009 at 9:48 am
Hello Greg,
The P90X is an intense program that will have some impact on your joints. You should consult your doctor before starting the P90X.
-Mike
If I want to continue to shed fat for the complete 90 days, is it OK that I stick with Phase 1 of the Nutrition guide?
Staff Reply:
July 10th, 2009 at 9:51 am
Hi Julius,
You can stay in Phase 1 for a longer period of time if you have a enough energy to get through the workouts. During Phase 1, your body begins to take energy from fat reserves. When these reserves start to run low, you will need to move on to Phase 2 to get energy from the foods you will be eating.
-Erin
I just started the program this week. One question, for now…I’m in phase 1 level 1 (1800 kcal). Do I eat a protein bar and recovery drink every day along with a snack? Its easier for me to do the portion control since I’m not at home much.
Thanks
Staff Reply:
July 10th, 2009 at 9:52 am
Hi Kim,
If you have a protein bar and recovery drink, that should be counted as one of your snacks. It would be much easier for you to do the portions approach if you don’t have a lot of time to shop and prepare meals.
-Erin
Could Peanut butter on whole wheat English Muffin be considered a full protein? (I’d like it as an alternative to meat sometimes, if its allowed)
Thanks
Staff Reply:
July 10th, 2009 at 10:12 am
Hi Kim,
Substitutions are allowed from time to time. Just remember to use moderation and be aware of the other nutritional factors of peanut butter.
-Erin
Hey guys, i just started the p90x program about a week ago, but i was just wondering if the nutrition plan is really a BIG deal. i do all the workouts, my moms cooks good, like shell make fish once and week, and salads for every meal and something different. i never really eat junk food. do you think its really a huge deal if i dont do the nutrition plan or will it affect me and my results in a big way?
Staff Reply:
July 10th, 2009 at 10:20 am
Hi Will,
Because I don’t know exactly what you eat, it’s hard to say. But I can tell you that the Nutrition Plan was designed to compliment the workouts every step of the way. For example, when you start phase 1 of the workouts, phase 1 of the nutrition guide is balanced to help you to burn fat by taking energy from fat reserves in your body. By the time you get to phase 2, you will be in need of more carbs and calories for energy, which phase 2 of the nutrition plan will give you. Phase 3 of the workouts is really tough and the nutrition plan will provide you with an athletic style diet that you will need. It is important to have the right balance of carbs, calories, protein, etc. when you are doing such an intense fitness program and trying to lower body fat percentage as well as gain muscle. Eating healthy foods is a good start, but eating the right healthy foods will maximize your P90X experience.
-Erin
Does anyone answer these quesions?????
Staff Reply:
July 10th, 2009 at 10:21 am
Yes, I apologize for the delay! Your question has been answered.
Hey kim, Just make sure the protein is all natural, like Krema brand. It does not have all the oils and fats in it. It tastes just like unsalted peanuts. But yes that would be considered protein. Alot of people even put peanut butter into there protein shakes to get extra.
Hey, for those who want better protein without all the sugar, try Optimum Nutrition 100% gold standard whey. It comes in alot of flavors and had more protein per serving then the p90x protein. you also get double the servings for the same price. I recommend vanilla or chocale mint.
there is alot of reviews on there too.
Im taking the whey before/after workouts. casin as something to keep me fuller for longer and oats&whey for breakfast.
You really want a sustained release of protein over the course of the day. The casin is a slow absorbing protein so it stays in your system alot longer, whereas the whey digests very fast and floods your muscles after the workout. The oats&whey is has both types of protein in it.
You can order a 16pack varitey to try it out to if you want
for a vitamin its recommended to take a gender specific one, Optimum nutrition has some call opti-man or optiwoman. They are very very good. Another one that is very good is the NOW adam for men. check it out. They are alot cheaper
Hi,
I am supposed to be a level II as I have calculated that I need about 2500 per day total. However, following the portion food plan (7 servings of protein, 3 servings of dairy, 1 card, 1 fruit, 4 veggie, and 3 snacks) which says only gives me about 1800 calories for the entire day. Am I missing something?
Staff Reply:
July 10th, 2009 at 10:30 am
Hi John,
If you multiply the number of servings by the calories per serving for each category and add them together, for level II, you should get about 2380 calories. Check out the daily servings chart for phase 1 on page 15.
-Erin
I have two questions.
I workout first thing in the morning(5am).After my workout I drink my recovery drink. Is this my breakfast or do I try to eat breakfast an hour later? 2nd question – In the morning snack portion of phase 2 level 2 it shows a protein bar and a recovery drink. Is this recovery drink in addition to the recovery drink I had after my 5am workout or if I worked out later in the day. Does this mean on workout days I would drink two recovery drinks?
Thanks,
Mike
Staff Reply:
July 10th, 2009 at 10:35 am
Hi Mike,
You should wait at least an hour and have your breakfast. Your recovery drink, and a protein bar if you would like, can be considered one of your snacks for the day. For the portions approach on page 56 and 57, you can choose your snacks. But, of course, one of your snacks, which ever one comes right after your workout, should include the recovery drink. You do not need to have a recovery drink for both of your snacks.
-Erin
Hello, I have recently gotten the p90x as a gift and have a few questions about it.
I live in Africa, and i do not have access to the ‘recovery drink’ or protein bars here. The best i can get is regular whey protein powders. Are you able to recommend something that can be substituted for these which can come from natural foods (I don’t know what is in a ‘recovery drink’.
Also, if you say 1 cup of rice, is it before or after it has been boiled?
Also, is there any other resource which could give me an idea of the calories of other foods, as the foods available here seem to be very different from the foods you have available in USA.
Thank you.
Staff Reply:
July 10th, 2009 at 11:31 am
Hello Makongoro,
If the P90X Peak Performance is unavailable in your area, your best bet would be to go to your local health food/supplement shop. Tell them you need a recovery blend with the following items included:
Simple and complex carbohydrates: for energy recovery and to help reduce muscle soreness.
High per blend of proteins: for muscle repair and build
Generous levels of Vitimins, including vitamin C and E: for reduction of muscle soreness, muscle repair, and growth.
Small amount of Creatine: to boost performance without adding bulk.
Glutamine would also be an important ingredient that would aid in the recovery process. If you want a full list of ingredients, check out the following link:
http://www.extremebodyworkout.com/p90x-products/p90x-peak-recovery-formula.php
If you can find a supplement or a combination of supplements with similar ingredients, that would be more beneficial that just using the whey protein powder that does not include many of these key ingredients.
-Erin
Hello
I’m in Level III of nutrition and I am a bit confused about the meal plans. I can’t follow that plan because I can’t cook and it’s too much work to learn how to cook EVERY SINGLE dish in my meal plan from the nutrition guide so I am wondering if someone could check what I am thinking and let me know if there is anything wrong with it or not. For a day, when I’ll wake up, I’ll have a bowl of cereal (Cherios) then after a couple hours I’ll have a snack, which would be either couple pieces of fruits or a protein shake. Then for lunch, i’ll have whole wheat pasta with chicken or a turkey sandwich or something like that.. then after a couple hours, a snack, which would again be either a couple of pieces of fruits or a protein shake (opposite of the snack before) then for dinner, no carbs.. so salad with chicken breast or something like that… is this meal plan okay?
Another thing is that I try to eat my dinner around 7-8pm but I sleep around mid night… and I get really hungry just before I’m going to bed… what should I do? should I try to starve myself so I burn the stored fat at night or should I drink a glass of protein shake half an hour before I sleep?
Thanks a lot!!
Cheers,
Staff Reply:
July 10th, 2009 at 12:00 pm
Hi Alex,
Those foods will probably work, you may need to re-arrange a few things though. If you take a look at the daily servings chart, you will see exactly how much of each sort of food you should be eating. All of the foods you have mentioned are on the list of approved list, so it would just be a matter of balancing everything out.
Try drinking a full glass of water before going to bed. That might help the hunger go away. If you are eating all of your daily servings, you probably wont be too hungry after dinner!
-Erin
Please I also have 1 more question.
Next month I will be fasting, which means no food or water from sunrise to sunset (6am-6pm). Can you please suggest a way in which I can most effectively plan meals to accomodate this and get the most out of the workouts at this time (I know I will be losing out a lot, but what to do)…
Staff Reply:
July 10th, 2009 at 12:06 pm
Hello Makongoro,
This is a tough one. You will really need to be careful with this. Doing the P90X requires a whole lot of energy which is usually accumulated throughout the day through you meals. It may be a little difficult to get through the program unless you can try and fit all of your meals in between 6pm and 6am. Perhaps you can eat breakfast before 6am, then a meal after 6pm. Wait about an hour after eating before you start your workout, then have a recovery drink, if you can find those supplements in your area, and a protein bar. I am not sure if you can fit in another meal and snack, but just listen to your body and make sure you are not overexerting yourself.
-Erin
I am training for swim competition and I am swimming 3-5 times/week for about 1.5 hrs. I’m also doing P90X in addition to the swim training. I have done the program previously w/ great results (minus the swim training). How can I change or add to the Nutrition plan to achieve the best results without running thin on energy?
Staff Reply:
July 10th, 2009 at 12:11 pm
Hi Angela,
You probably should make and adjustment in the nutrition plan. You would need a few more calories and probably another serving of carbs. On that page where you calculate your nutritional level, it explains that your daily activities outside of the P90X, which would be your swimming, may differ from the average person. You may need to up your daily activity burn percentage. Start off with a small adjustment to feel it out, then add later if you need to.
-Erin
Hi, I started P90X a week ago. My nutrition level is 1, I’m on phase 1. I can easily make the % however I’m having a hard time getting over 1200 calories a day and I’m just not hungry. What should I do?
Staff Reply:
July 10th, 2009 at 12:42 pm
Hi Kristie,
Just try and follow the plan as closely as you can. If you can’t finish each meal, it’s better that you make the effort rather than skipping out completely. You might find that you will be able to finish all of you meals as the program moves on. The intensity level with get higher and you will need more and more energy.
-Erin
Hello,
When I started this program, my nutrition level was 2400 calories (exactly start of level 2). If I lose even 1 pound, that would put me in level 1….should I switch my intake to level 1 or do I stay on level 2?
Staff Reply:
July 10th, 2009 at 12:48 pm
Hello Makongoro,
You can either just go to level 1 since you are already pretty close, or stick with level 2 until you loose a significant amount of weight. Play it by ear, you might feel you are eating too much in level 2.
-Erin
Hi,
So I’m doing P90X, and of course, I get pretty sore. What’s the deal about working out muscles that are still sore? Because here’s my problem…I’ll do the ‘Back & Biceps’ workout on Wednesday, then do the ‘Legs & Back’ routine 2 days later. My biceps and back are usually still quite sore from ‘Back & Biceps’ even a couple of days later when I have to work out my arms and back again by doing the pull-ups. Same goes for the abs…since they’re still sore but I have to work them out Mon., Wed., Fri. I get conflicting responses, some people saying, ‘it’s fine to work out while your muscles are sore’ and others saying that it will damage the muscles. What should I do? Work out even when the muscles are still sore, or not? Thanks.
Hello Gabe,
Normally, in any other weight training program, you would give your muscles a full day to recover. You will be sore doing the P90X. It’s a hard workout. Have you considered using the P90X Recovery formula? It works wonders. It not only helps your muscles heal and repair, it helps to alleviate muscle soreness. Check it out:
http://www.extremebodyworkout.com/p90x-products/p90x-peak-recovery-formula.php
-Mike
Me and a friend of mine are doing P90X together. I have slightly more muscle mass than him but also a good bit more belly fat. Would it be ok for both of us to move on to phase 2 of the workout plan, but for me to stay on phase 1 of the nutrition plan? He already has a visible six pack and i am far from it, i feel like more time on the fat shredder is a good idea for me. I guess my main question is, would the fat shredder nutrition plan and the phase 2 workout plan work well together?
Staff Reply:
July 17th, 2009 at 9:09 am
Hi Austin,
Feel free to stay in the fat shredder phase as long as you have enough energy to finish the workouts. Phase 1 is low on carbs for the purpose of burning fat reserves, so if you don’t have the energy to keep up with the increasing intensity of the program, go to phase 2.
-Mike
are you saying that someone with little/no body fat who has been abiding by the nutrition plan by the letter will actually have a harder time than someone with fat reserves?
Also, I just want to know if i can stay in the fat shredder phase in regards to eating while moving onto phase 2 in regards to the DVD schedule.
In my first question, I’m referring only to the fat shredder phase.
Staff Reply:
July 20th, 2009 at 12:04 pm
Hi Austin,
Your body uses carbohydrates for energy first. When the carbs are gone, your body turns to fat reserves for energy. Phase 1 only allows 1 carb per day for the purpose of having your body take from your fat reserves for energy for your workouts.
Side note: Unused carbohydrates are stored as fat in reserves.
If that person with little to no fat is having a hard time completing the workouts due to the lack of energy, it is because they are only eating 1 serving of carbs per day and they don’t have enough energy from fat to rely on. They should skip to phase 2. Someone with more fat reserves can stay in phase 1 longer, if they choose, to burn off more of those fat reserves.
I hope I cleared things up!
-Mike
Oh, I also forgot to ask; I am doing my best to limit the carbs, but I notice like a protein bar or the recovery drink are stacked with carbs? Do they count as a carb or are the carbs only the breads ect…
Staff Reply:
July 20th, 2009 at 12:18 pm
Hi Bryan,
It’s the simple carbs that you want to limit. Complex carbs found in whole grain and unprocessed foods are more efficient for energy production and are less likely to be converted into fat. The carbs included in protein bars and recovery drink are already accounted for.
-Erin
I started the workout about 3-4 weeks ago and i see my results mostly on my arms and shoulders! I’m a pretty slim guy and have been working hard to get Abs but at the same time i wanted to build up mass. How can i add weight to be able to create muscle but also get the sculpted abs? For my purpose, would Whey Protein be the way to go or would Muscle Milk? Also, on the Ab Ripper X it says that abs don’t need to be worked out daily for results. Yet people i’ve seen with sculpted abs, say they work on it daily. Kinda confused. Any help would be greatly appreciated!
Staff Reply:
July 20th, 2009 at 12:23 pm
Hi Chris,
If you start using heavier weights and do fewer (8-10) reps, you can start to build bulkier rather than lean muscle. Protein is great for muscle build and repair. Check out our supplements page for different supplement options and more information:
http://www.extremebodyworkout.com/p90x-products.php#nutrition
Your abs shouldn’t be worked out everyday. They are muscles just like your biceps and triceps. Would you work them everyday? No, they need time to recover and repair. Muscles tear when you lift weights or work them and you should always give them at least a day to heal.
-Mike
Thanks for the quick response! Another question is,I’m preparing for basketball season and i need to increase my stamina and bulk up more. Aside from the p90x, should i be doing other forms of cardio as well? (swimming and running) Also, while on the p90x program, is it recommended or not recommended to do weights as well? Any suggestions would be greatly appreciated!
Staff Reply:
July 21st, 2009 at 10:10 am
Hello Chris,
If you have the time and energy to do other workouts, feel free. There is nothing wrong with a little extra! Swimming is a great cardiovascular workout. If you do some laps right after the P90X, your body will feel great in that water. Also, if you are thinking about doing some extra weight training, just make sure you are alternating muscle groups each day so they have enough time to repair and build.
-Mike
I know you are supposed to consume 5-6 meals a day on the program, so is it like 3 medium sized meals and 3 snacks or…?
Staff Reply:
July 21st, 2009 at 10:16 am
Hello Ryan,
With this program, you will be eating 3 meals plus 2 snacks per day. I would say the meals are medium sized. Not too big, not too small. People often say they are required to eat too much, so don’t worry about being hungry! But you can find the portion sizes in the Nutrition Plan.
-Erin
So far I am loving P90X and I am attempting to be really strict in terms of my diet to make this work for me! I am already very petite (5′1″ ~ 115 lbs) but trying to get more ripped and also add muscle to be more of a hard body. I am confused about the snacks… I am Level I Phase I and it says that for portion size I am a “single” so I should have 1/2 a protein bar and/or about 100 calories a snack. BUT when I look at the meal plan it says I can have either a recovery drink or protein bar (whole??) PLUS a snack in the AM – this is more than 100 calories?? I don’t want to add extra calories… so which is it…can I have a whole protein bar for the snack itself or is it a half? Please clarify the snack portions. Thanks!
Cat
… PS I forgot to ask… on Phase I Level I am only allowed one “Carb” portion but protein bars are loaded with carbs and some also with sugar… but they are allowed as a snack in ADDITION to my dinner carb portion?? Just adding to the confusion
Thanks so much!
Cat
Staff Reply:
July 27th, 2009 at 9:31 am
Hello Cat,
Try and follow either the meal plan or the portions approach. Looking at both can get confusing. The meals and snacks for the meal plan were carefully calculated to give you exactly what you need for your day and the workouts. The portions approach is set up a little different because you will be choosing the foods you eat. Trust the Nutrition Plan. You will be better off in the end.
-Erin
I had a question regarding building up more mass. Aside from heavier lifting (or 8-10 reps) , what else is there to do? Do more protein shakes per day or more protein/food in general help chances of building more mass? I’m a fairly skinny kid so adding mass has never been easy for me. I’ve increased the weight on my workouts to have less reps but still be able to properly execute the motion of course. As far as my eating is concerned, not sure if there is something i could do ! Any advice would be appreciated.
Staff Reply:
August 3rd, 2009 at 11:53 am
Hello Chris,
Aside from increasing your weights, more protein can help. Eating more in general can sometimes be helpful, but you still want to watch your carbs. You could just be adding fat, which is never good. You might need to make small adjustments to your diet here and there along the way and feel it out.
-Mike
Hey, I plan to start the classic Monday 8/3, 5′6″ 142lbs. As a lot of people have mentioned, I think a grocery list should be compiled. I’m a fairly serious runner (marathons and ultras) and I plan to continue running at least 4 days/week. I want to do p90x primarily to increase my core strength (including overall) more than anything since I feel it will certainly help in spreading the pressure from just the legs, which needless to say can feel dead after a lengthy run. I feel the nutrion plan will help me greatly since despite being an avid runner, I don’t eat that well except the week of/before an event. Like many others I just find the nutrion plan especially for meal plan a bit daunting. Also considering how much I run would it be beneficial to increase the calories from what I would calculate via the nutrition book, and if so how much? And would you recommend more carbs in my case? I would like to still do all the p90x workouts versus subsituting my runs for cardio x and so on. Lastly if I’m able to get enough protein in my diet via meals and protein bars and the recovery formula, do you think I need to use a form of whey protein as well?
Thank you,
Staff Reply:
August 3rd, 2009 at 11:59 am
Hello Raj,
Are you planning on using the Meal Plan approach or the Portions Approach? For the portions approach, there is already a list of the foods you can eat right in the plan. If you need a list for the Meal Plan, write back and I should be able to get one to you. As far as adding to your diet to compensate for your running goes, you could just start with Phase 2 or 3. Phase 2 is the “Energy Booster” phase and Phase 3 is an all out athletic diet. Look each of them over, you might want to try phase 2 first, and if you don’t have enough energy for the P90X and your running, go right to phase 3.
-Mike
I was also wondering if there is a cut off time suggested for how late in the evening to eat? I just decided to switch my one carb portion to the afternoon, so that it will be used for energy and not stored as fat. However, sometimes I don’t get home from work until late, and then I work out… and then I have dinner (now protein and veggies). Sometimes it’s not until after 10 pm. I am seeing results, but I want to make sure I’m not breaking a major rule, or if I am doing something to counteract all my hard work? Also, if after my day’s portions I am still hungry (I have always been able to eat more than most people and remain a size 0-2) what is the best snack to add- especially if I was able to eat dinner earlier and I’m starving late at night? Goal again to lean out even more and really gain muscle.
Thank you!!
Staff Reply:
August 3rd, 2009 at 12:02 pm
Hello Cat,
What I have always went by is to give your dinner at least 3 hours to digest before you go to bed, and at least an hour before you workout. A protein bar is a great late night snack. Especially if you workout later in the evening. While you sleep, your body regenerates. The protein will help your muscles recover for your workout.
-Mike
Another question…my elbows are displaced from birth (never poses any real problems) but essentially it prevents me from doing reverse grip pull-ups, purely because my arms don’t ‘twist’ that way…any suggestions as to an alternative? I can do all the other pullups
Staff Reply:
August 3rd, 2009 at 12:03 pm
Hey Raj,
Yeah, just do the chin-ups that you are able to in place of those reverse grip ones.
-Mike
In the nutrition guide it says my energy level is 3060 calories (I’m 6′2 206 lbs.), is that for maintenance or for fat loss? Also, would working out first thing in the morning on an empty stomach help to burn more fat?
Staff Reply:
August 3rd, 2009 at 12:05 pm
Hello Ryan,
Maintenance doesn’t come until your 90 days is up. The calculation in the guide is for fat loss. Working out in the morning before you eat has been argued to be better than after breakfast. You don’t really have anything “new” to burn off. Eating then working out gives you something extra to burn off. Also, you should wait at least an hour after eating before you start your workout.
-Mike
Hi
Im planning on starting the program all over again from the beginning. Do I start from phase I of the workouts, AND phase I of the nutrition? Or should I start from phase I of the workouts, but stay at phase III of the nutrition?
Thanks
Staff Reply:
August 5th, 2009 at 9:15 am
Hell Aristi,
Start from phase 1 of the workouts. As far as the nutrition plan goes, you can start where you are most comfortable, or where the plan is most beneficial to you at your current fitness level. If you are in great shape and need to stay in phase 3, that’s ok. If you want to go back to phase 1 and shed some more fat, that’s ok too.
-Mike
I am about to start phase II re workouts but I don’t know if I should stay in phase I nutrition?? I guess I am now afraid to add carbs, as my goal it to gets super ripped. I don’t have weight to lose per say- it’s just that extra layer over my muscle that makes me less that bikini/short-shorts pefect (mostly on butt on legs- not size really but a small amount of cellulite… just being real).
What do you think?? Also, re previous suggestions I added a non fat protein shake late at night if needed, as the protein bars are so high in sugar they give me the shakes (i have some minor blodd sugar issues). I hope that is ok.
Staff Reply:
October 19th, 2009 at 1:36 pm
Hello Cat,
Congratulations on making it through phase I of the program. The great thing about this program is that you can adjust it to fit your needs. So by all means, revisit phase I and continue in it until you get the results you desire. Keep in mind that you will also lose weight and tone up your body in the other phases as well. Another goal of this program is to get you into the best physical shape of your life, so if Phase I is working for you, enjoy it for a while longer until you get the results you desire. Also, the shake is OK to, especially since you have blood sugar issues. Enjoy your workouts!
-Nate
ok i weigh 125 and i am 5′6.. so thats make a little skinny and people say that i should gain weight fits before i workout.. so im lost what should i do? what phase? and what do i eat?
Staff Reply:
October 19th, 2009 at 1:44 pm
Hello Mar,
The program that you are going to want to start with is the classic program. That way you will be able to bulk up and start getting the muscles you desire. Also, you are going to start on Phase II and not Phase I like normal. Start on Phase II and skip the fat shredder phase. With that said, just follow the nutrition guide and you should start seeing the results soon.
-Russell
I recently purchased the P90X program and I am very excited to start it. I used to be in very good shape before I had a baby, very lean and muscular.But I have a couple questions:
One, 2 and a half years ago, I had a baby and still have some of the weight I gained from that. Will I be able to shed that?
Two, I live in a community where we consume seal, whale and caribou quite often…how will that effect my meal plans, I guess, is it accounted for in the nutrition plan guide?
Three, if I follow the program exactly, how soon will I start seeing results?
Four…how much room do I actually need to perform the program effectively?
Thank you for all of your help, I am very excited!
Staff Reply:
October 19th, 2009 at 2:02 pm
Hello Ayalhuq,
The first thing we want you to understand is that you are only going to get out of this program what you put in. You may have to sacrifice some of your usual wants and desires, but in the end you will thank yourself for it. So on to the questions:
1) You will be able to shed the weight that you gained from having a baby. Just make sure you are following the nutrition guide as closely as possible.
2) Now, the only foods I would recommend are the foods that are approved in the nutrition guide. It has been scientifically made to work for your body if you follow the nutrition guide.
3) If you follow the program exactly, you should start seeing results in the first couple of weeks. It’s not an overnight program, but you will see results very quickly.
4) You will only need an area about as long and wide as you can lay on the floor and do a complete circle. You’re not going to be running around the room, you just need to be able stretch out and take a couple steps every now and then.
Hopefully, that answered all your questions and we look forward to hearing back from you with your results. Bring it!
-Nate
I am following the meal plan of the nutrition guide, but I don’t really like some of the meals. My question is: Can I substitute different meals on different days? For example, Can I eat, say, the breakfast from day 1, the lunch from day 2, and the dinner from day 3 all in the same day, or is each meal specific and complimentary to the other meals listed that day in order to get the needed calories, protein etc? Sorry if the question is confusing, but I worded it the best I could.
Staff Reply:
October 19th, 2009 at 2:25 pm
Hello Ian,
As long as stay within your portion guides, you can eat whatever you like. The menus and recipes are just suggestions and you don’t have to follow then at all, but you should stay within your portion counts. The list of acceptable foods should have foods on there that you like and can make. The main goal of this program is to get you to be creative and to make your own meals. You will eventually finish the program and we don’t expect you to look in the nutrition guide for your meals for the rest of your life. So be creative and have fun with your meals. Experiment and substitute whatever you like, as long as you are following your portions guide for each meal. Don’t forget to “Bring It”!
-Russell
I am wondering I have been doing P90X now for about a week and have been following the meal plan to a T. Im a level 3 and I seem to be gaining weight, not loseing anything. I know muscle weighs more then fat. But im really not seeing any difference in my stomach or even anywere else. I use the recovery drink and I have a protein shake very similar to P90X’s and same with the protein bars. What am i doing wrong?
Staff Reply:
October 19th, 2009 at 2:35 pm
Hi Cody,
We don’t want you to think that you are doing something wrong. Keep in mind that every ones body reacts differently to different exercises. What you may want to do is revisit the fat shredder phase, Phase I, and go through that phase again. Don’t be afraid to stay in a certain phase if you feel like you still need work in that area. The protein drinks and bars are fine, as long as take them when necessary. Also make sure you are doing these workouts to the best of your ability. You don’t want to slack in these workouts, that way you will get the maximum results from your workouts. Keep on “Bringing It”!
-Nate
I have a question about heart rate zones. Everywhere I look there is a different answer. I just turned 41yrs old. My resting heart rate is about 50. I figured my maz heart rate is 220 – 41 =179. What are the zones and where should I train at. During plyo the other day, I was up to 170 at times. Does each workout require you to be in a different zone? This is my sencond round of p90x so I’m in pretty decent shape. I don’t feel like I’m pushing too hard. Help!
Hello,
I was just wondering do i eat after my workout because i workout in the evenings so i dont know if to eat the dinner in the nutrition guide after my workout? please help!!!!
Staff Reply:
October 19th, 2009 at 2:54 pm
Hello Beto,
The best time to eat is after your workouts. You need to refuel your body after you expend all that energy in your workouts. If you are feeling to weak to do your workouts before you eat, try a performance bar before you work out. That should provide you with the energy you’re looking for to get you through the workouts. So enjoy your workouts! Keep us posted on your success!
-Toni
Hi Staff, I have a couple ?’s. I work at night and get up around 9am. I am trying to achieve the best plan of attack……workout, recovery drink, protein shake, and then breakfast…..or breakfast, workout, recovery drink, protein shake? I guess the main ? is breakfast before or after workout? Thanks
Staff Reply:
October 19th, 2009 at 3:02 pm
Hello Nick,
Your question is similar to Betos above. You’re going to want to get up, have a protein bar, workout, recovery drink and breakfast. That is the ideal sequence for getting optimum results. Good luck with your workouts!
-Russell
hi just a quetion can I have a recovery bar instead of the recovery drink?
Staff Reply:
October 19th, 2009 at 3:08 pm
Hello Amina,
You can have any kind of recovery bar, or drink that you would like as long as you are taking something to help rebuild those muscles. Keep on “Bringing It”!
-Nate
Hi There
Started day 2 of p90X .. Wanted to know if its ok to eat the following
1) Sushi
2) Bread – The fat shredder phases advises to avoid bread. Does that include healthy alternatives at whole food such as Whole wheat or 9 grain bread?/
Hello Vikas,
You’re going to want to stay away from the Sushi and Bread as much as possible. Of course you can deviate if you’d like, but remember there are consequences to breaking the rules. You’ll have to workout longer and harder to knock the bread and sushi off. I would encourage you to fight off your wants and desires for the course of this program and I’m positive that you will obtain the results that you desire. Enjoy your workouts!
-Nate
SO glad to see you are answering questions again! I am almost done with Phase III and while I still love the program I continue to feel that I am not ripped enough at THIS point for all the changes I have made in my diet (according to your plan) + following the fitness program this long. I do have some more muscle and am a bit smaller overall but I still don’t look defined in pictures (ie my arms still look round despite all the msucle growth) etc. What is the problem?? I am frustrated considering all my hard work. I only weigh 110 lbs so it’s not like I had a lot of weight to lose to begin with and I did already have muscle from my old gym days (I still haven’t lost weight on the scale and I assume it’s because while my size has gone down, my muscle growth has gone up). Should I go back to Phase I diet?? Because I am petite- only 5′1″, is Phase 1 Level 1 still too many calories? Am I not eating enough? Please help… I want to look as amazing as I feel!
Cat
Staff Reply:
October 19th, 2009 at 3:33 pm
Hello Cat,
Congratulations on making it to Phase III and we are glad that you are feeling great. If you still feel like you are still not defined enough, I would suggest that you try the Lean version of the program. The Lean version will keep you at your size, but it focuses more on getting you toned and ripped then building muscle mass. I feel it’s the perfect program for you right now to get you defined the way you want to be. Keep us updated on your progress.
-Nate
THANK YOU! I will try that!
I will let you know and thank you so much for responding!
Cat
I looked at the Lean program and it is not really different from the Classic…?? I actually added more Plyo on my own a couple of weeks ago to the Classic to increase the cardio. I am going back to Phase 1 diet for now as that may be the solution. Not sure what else to do… maybe try the Lean program but do Plyo in place of Cardio X? I don’t find I burn many calories with the Yoga (and I do work hard when I do it) it just doesn’t seem to burn much. Not sure what to do… sorry to be a pain, just want major results. It’s harder for women I think.
Staff Reply:
January 7th, 2010 at 4:25 pm
Hi Cat,
the lean approach has more cardio and less resistance. You can certainly exchange Plyo in for Cardio X if you want to feel more of a burn.
I understand when you say you really don’t feel like you have had a serious calorie burning session with Yoga, but it does some many other good things for you. It gives you a break from jumping around for one, gives you time to focus on breathing and your “inner calm”, gives you a great stretch, helps your balance and flexibility, and strengthens your core. Yoga is like a break and a workout all in one.
As far as your other concern, I will let Nate continue with his advise!
-Mike
Hi was wondering, i plan on buying p90x in the near future becasue fo school. Im a bit confused about the nutrition program. How does it work? Does it show you what to eat during each phase or is it like what to eat day by day or recommends what to eat during the day? Im also alergic to seafood so could I leave it out or is it neccessary? Lastley is there anyway to bulk up but also lose body fat?
Staff Reply:
January 7th, 2010 at 4:31 pm
Hello Jov,
the Nutrition Plan does outline what you should eat. There is a meal plan that tells you exactly what to eat and how much, then there is the portions approach that tells you how much you should eat and of what kinds of foods, but allows you to pick and choose the foods you like. You do not have to eat seafood. The meal plan does give you several dishes that are seafood, but you can certainly substitute in chicken or other meats.
The P90X is the perfect tool for bulking up and loosing body fat. Here is the formula I usually give people who want to bulk up:
Heavy weights + 8-10 reps = bulky muscles
If you can do more than 10 reps, you need something heavier. The last two reps should be really hard.
As far as loosing fat, cardio and diet are the keys. Do the cardio workouts and be sure to follow the nutrition plan. Phase 1 is the fat shredder phase and this is where people loose the most weight. Of course you will gain weight because of muscle build, so be sure to have a body fat tester to measure body fat loss. A scale is a little deceiving at times when you are bulking up and trying to loose fat at the same time.
-Mike
My husband and I are starting the P90X program and I am having difficulty getting the grocery list organized! I will be Level 1 and he s currently at Level 3…So far, I have noticed in the recipes that all quanities are different. Am I going to have to make each meal seperate? Is there any grocery lists for this situation?
I am having a challenging time getting the nutrition plan organized. My husband is determined to be at a Level 3 while I am at Level 1. Will we have to make our meals seperate or is there a way to integrate them? Is there a grocery list out there for Phase 1 Level 1 and Phase 1 Level 3? We are trying out the meal plan approach, but I have to admit it is really difficult to get organized for a couple on totally different levels…
Staff Reply:
January 18th, 2010 at 1:54 pm
Hi Rachel,
For some of the meals, you can share, but it will count differently for each of you. However, if there are separate recipes for each level, I am afraid there is no way around that one. The actual amount of the ingredients vary, so it will be hard for both of you to eat from the same pot.
Good luck! Sorry I wasn’t much help!
-Mike
Hi there,
my question is about the nutrition side of things. I have been on a keto diet similar to the Fat Burner phase here for the last 4 weeks and have noticed great results from a book called “T.N.T. Diet”, im not sure if your aware of this book. Basically it states to eat fats, protein and vegetables (excluding sweetcorn and carrots for the sugar content). half an hour before workout to take half of a protein shake and the other half straight after.
My question is that i want to maintain my diet as is, but would like to do the p90x workout too. is this possible or is it just not right? i mean 6 days of over an hour im not certain that my current diet will provide enough to sustain healthy energy.
thanks
Elmir
Staff Reply:
January 18th, 2010 at 1:56 pm
Hello Elmir,
with your diet, you will get your energy from fat which is fine. The P90X diet really limits the carbs anyway, although it limits fat too. If you diet is working for you and provides you enough energy to get through the workout, I would say try it. If you aren’t feeling great after a week or two, you might have to change either your diet or exercise.
-Mike
By doing too much extra cardio, am slowing upper body and ab muscle growth?
Staff Reply:
January 18th, 2010 at 1:58 pm
Hi Alex,
cardio does burn calories faster and can slow you muscle growth if you are looking for bulk. I would say, as in the P90X, do cardio twice a week. This will keep your heart healthy and allow you to build your muscle.
-Mike
Greetings P90x Staff!
I would like to first say that this is a great work out plan and I have dropped a few pants sizes and toned out a bit. I have been reading the comments, so I hope I am not repeating a question. My goal is to lean out and build muscle, so granted I use the Classic version. Sometimes, I do “doubles” in the sense with walks in the afternoon. Dinner wise, does that mean I need to eat more, like ~400 calories that I just walked off, so I do not under-eat? Or do I not worry too much since I only walk 2 or so times a week. (I am a 2500-2600 calorie class…though for awhile I was only eating 2000-2200)[Just got the nutrition book]
Side note:
Also, I am almost done with the 90 days, been bringing it. I would like to bulk up however more on the chest and arms after the 90 days. (Need bench and fly to really work out the chest for bulk, not just tone) I think I will go to the gym for 8 weeks and really hit the arms and chest with 20 minute runs, then do classic again for a good overall workout.
Staff Reply:
January 20th, 2010 at 1:09 pm
Hi Jarret,
If you are only walking a couple times a week, I don’t think you need to adjust your diet unless you start to feel drained. You can make the slight adjustment with the daily activity burn if you want to see exactly where you fall in terms of nutritional level. You might still be in the same level. If you were running 5 or 10 miles everyday, I would say, absolutely, make the adjustment. But for walking a couple times a week, you should be fine right where you are.
-Mike
I am having a hard time eating the large serving
’s of protein at each meal. Instead of eating say 8oz of chicken, or 8 egg whites, is it okay to eat5- 6oz of chicken and add in a couple Tablespoons of protein powder with each meal?
Staff Reply:
January 21st, 2010 at 3:30 pm
Hello Kye,
yes, that would be fine. I understand your struggle to eat all that protein. Adding a protein drink on the side or mixing it in your food can help get those serving numbers up.
-Mike
Hello Once again, my question is about recovery.
Now I know you will want to sell me on the recovery drink, but I have read about how chocolate milk is a great recovery drink costs/benefits. I was wondering if using chocolate olvatine mixed with non-fat organic milk, such as Organic Valley be a good post workout recovery drink. I’ve been drinking their 2%, but i don’t like the fat, even though it is relatively low.
Staff Reply:
January 26th, 2010 at 3:25 pm
Hello Jarret,
I have heard the same thing about chocolate milk. Funny! Of course there are many other things in the Recovery Formula that you will not find in chocolate milk:
L-Arginine 700 mg:
L-arginine is an amino acid that has numerous functions in the body. It helps the body get rid of ammonia (a waste product), is used to make compounds in the body such creatine,and can be converted to glucose and glycogen if needed (for energy).
L-Glutamine 500 mg :
As any other amino acid, L-Glutamine plays a major role in PROTEIN synthesis, regulation of acid-base balance in the kidney by producing ammonium, a cellular energy source, nitrogen donor for many anabolic processes, carbon source, refilling the citric acid cycle
Creatine (as creatine monohydrate) 500 mg:
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle. Creatine was discovered as a component of skeletal muscle.
To sum that up, there are more elements in the Recovery formula that can help your whole body along with your muscles to recover and for muscle soreness and rebuilding.
But I’m not knocking the chocolate milk!!
-Mike
Hey I am 16 years old and I am going to be starting p90x in one week. Track season for me is also comming up in the end of march. I was wondering could I start off the p90x program with running also. I would be running on monday wensday and friday and I will be doing the p90x workouts in the morning
Staff Reply:
January 26th, 2010 at 3:28 pm
Hello John,
lot of people ask that same question. Can I supplement the P90X with other exercise activities? YES. As long as you have enough energy to get through it, which means you might have to adjust your diet, you can do both.
Good luck!
-Mike
Hi. I have started the p90x program but I am getting confused about the nutrtion guide I am 5 foot 8 and weigh 120 pounds. It says I need 2040 calories. But I also run during the week. Should I add calories? And can I jump right to the energy booster phase?
Staff Reply:
January 26th, 2010 at 3:36 pm
Hello Jim,
great question. Because you activity level is higher than someone just doing the P90X, you would need to make an adjustment. In the nutritional level calculation, you add 600 calories for the P90X workouts. If you know how many calories you burn during your runs, you can just add that to the 600. If not, I’m sure you can google and find a calorie counter for certain activities somewhere on the internet. Here, let me check for you……
http://www.healthstatus.com/calculate/cbc
Just type in your weight and choose running at how ever miles per hour you do, the just hit calculate.
You might find that you are still in the same level, but it doesn’t hurt to check!
-Mike
One last question, on the energy booster plan, the plan calls for only 1 fruit. Is is ok to add another serving or too, maybe mix around with the vegies. I still love my veggies, but there are times I crave more fruit, like apples and strawberries. I usually have my serving during breakfast, but is more than one ok, maybe like in the afternoon?
Staff Reply:
January 26th, 2010 at 3:44 pm
Hello Jarret,
I would say once in a while an extra serving of fruit wont hurt. Although fruit is healthy and natural, there is still sugar, calories and carbs present to add to your daily count.
-Mike
Hey I was wondering I am currently meal planning and what you guys have put out is great , but when I get to dinner time I may be at work, and it kind of throws the whole 2-3 hrs when I can eat, i usually work from like 3-10 or 4-10 and I only get a 15 min break IF I get it, is it bad to eat when I get home, or how should I handle this ?
Staff Reply:
January 28th, 2010 at 2:50 pm
Hi Bryan,
it’s tough to get in a good meal with your hours. That is totally understandable. Do you usually have a smaller, quick meal at work? That would be ok. If I were you, I would be sure to have a great breakfast, a great lunch, and get in a snack in before work. Then bring something small and convenient for dinner and a second snack. Maybe tuna on a whole wheat wrap, or a chicken salad. You don’t have to have a home cooked meal to get in all the nutrient you need. If you are doing the meal plan, as opposed to the portions approach, I would just cook you dinner earlier on in the day, put it in a tupperware and try and take 15 minutes to eat. If it’s not exactly 3 hours from the last time you ate, it’s no big deal. As long as you are getting all the servings in, and are having 3 meals and two snacks per day.
We all have different situations and this program was designed for many different people. We just have to find a way to make it work for us, because the end results are so rewarding and so worth it!
-Mike
P.S. Bryan: there is a section in the back of the nutrition plan with “quick options” that might be handy for you.
Thank You so much Mike for those warm and encouraging words. But I talked it over with a mentor of mine :simple solution because im gonna do the portions approach, (cant do the meal approach unless I had more to choose from) and i HATE EGGS SORRY
But the simple approach is to take a protein shake with me to work and just double up on the servings with that, what do you think ?? Is there a easier way to reach you guys do you all have a facebook ??
Thanks for all that you do
Staff Reply:
January 29th, 2010 at 2:53 pm
Hi Bryan,
a shake sounds good! I think that will work just fine as long as you are getting in all your other servings before you go to work.
We don’t have a facebook as of yet, but we are thinking about it!!
-Mike
I just started P90X and have a question regarding the nutrition plan. I’m a Level II, trying the portion approach. I went through their suggested list and put together a bunch of foods to meet the portions. However, at the end of the day, I went to total up what I ate, and it broke down like this:
Calories: 2072
Protein: 176g
Carbs: 210
Fat: 52.5g
Based on the 50% protein, 30% carb, 20% fat breakdown for Phase 1, I would expect that my carbs be only around 106g. What am I doing wrong? Is it OK to cut out a couple high carb, low protien items to get the proportion closer to what they want for the fat shredder phase? For example, the fruit I ate had 1g protein, but 36g carbs. Cutting that out would definitely help in the ratio. But it also had 140 calories that I’d be missing out on. And I was already short in the calorie department (is that really a bad thing?).
I weigh 195 lbs and read that you should have 1g of protein for each lb you weigh, so I could try to get a little more protein, while at the same time cutting out the fruit serving and even the carb serving and that would help a lot. But again, if I cut stuff out, I’m afraid of the loss of calories and what that will do.
Suggestions?
Hi i’m 6′2″, 225 lbs.
I started P90X almost 3 weeks ago (almost finished with the 3rd week) and i’m not seeing much results. I weight almost the same as when i started ~ 224 lbs and as far as muscle definition i’m not seeing much (not reduction in belly flab either). I’m religiously sticking with all the workouts (even the X stretch). Additionally, i’m following the portion approach diet (i’m a level III, but i usually eat between 2500 and 2900 calories).
i find myself falling behind the workouts especially on upper body (main reason why i purchased P90X to gain upper body strength + six pack), but I stick with it anyway and do as much as i can taking my breaks ever so often, just like Tony suggests, since i presently can’t seem to keep up with Tony Horton. Pull ups kill me (i can only do 2), so i do bands instead.
During the chest and back routine I lag behind, especially push ups i do 10 while Tony’s on #30.
Lastly, i found out that the food i’ve been eating has been cooked with seasoning salt (all of it i.e. chicken, fish, etc) and I read sodium is bad. Could eating a lot of salt be the reason why i’m not seeing results, or is it mainly focused on workout intensity and number of reps?
I’ll appreciate any help you can give me. I would like to see more improvements, what can i do??
Hi, i am 28 years old 5′6″ and 140 pounds,breastfeding 10 months old.i satarted p90x 5 weeks ago, but i am not following the nutrition proram, i am in phase one ad taking 1700 calories, eating healthy food but more cardas then suggested.
how does this affect on my weight?!!!!! i want to loose not to gain weight.
thx for your help
i meant more carbs not cardas
Staff Reply:
February 8th, 2010 at 3:11 pm
Hello Roro,
carbs can certainly effect your weight. The body uses carbohydrates for energy, especially when doing high intensity exercise. When you have more carbs in your body than it needs for energy, those extra carbs are stored as fat. This is how carbs can effect your weight.
-Mike
Hey its me again, I have another question. Is it okay if I do the x stretch video every morning? My dailey schedule goes like this I wake up go to school, have track practice come home and do my p90x workout. I feel that the doing the x strecth every morning will be beneficial to me becuase I will be able to stretch and relax my body before the long day ahead
Staff Reply:
February 8th, 2010 at 3:13 pm
Hello John,
That actually sounds great! I might start that!! A daily stretch before a long day of track and P90X will probably do you some good!!
Good thinking!
-Mike
okay here it i’m 17
i weight 155lbs i’m 5.8
im very athletics but it doesn’t show much so that’s
why im getting in shape at the same time.
i want to be healthy so i don’t know what to eat in
breakfast, lunch, and dinner in a 7 day basics.
i mostly want something that will keep in me shape
and healthy and good for my body. this will help me so much for also my acne hopefully goes away.
well email me plz thank you again
I have a question about the calories per serving size.
In the portion part it says two slices of turkey bacon is 100 calories, however the turkey bacon i have says two slices is only 30 calories. Just want to make sure I dont fall short on calories.
Staff Reply:
February 15th, 2010 at 3:17 pm
Hello Travis,
the Nutrition plan gives approximations and actual calories can vary from brand to brand. You might have to adjust your servings, like in the case of this turkey bacon, add another slice or two.
-Mike
also I fall under the level 2. 2400 calories a day. I am suppose to have seven servings of protein figured in the nutrition guide at 100 calories per serving. Some of the servings I eat are four ounces and are more than 100 calories. Am I only allowed to have seven hundred calories of protein? Kinda having trouble figuring out how to get the full 2400 calories when I add the servings i am suppose to have in the portion plan.
Staff Reply:
February 15th, 2010 at 3:20 pm
The values are approximate to give you guidelines to follow. Not all foods brands are created equal and nutritional values may vary.
-Mike
Hey guys. So i just ordered the p90x and i am hopefully going to do everything according to the plan. However, i do have an active social life which entails going to bars and drinking massive quantities of alcohol. i know i should stay away from alcohol, but what are the best alcoholic drinks to have while on this diet
Staff Reply:
February 17th, 2010 at 4:34 pm
LOL DAVE!!!! Light beer and cocktails that aren’t full of syrup or mixers!! Check this link out for more low calorie cocktail ideas:
http://fatlossschool.com/blog/low-calorie-alcoholic-cocktail-drink-recipes/
-Mike
How the meal plan would work out for me, since I am vegan and don’t eat any animal products. Any ideas?
Staff Reply:
February 22nd, 2010 at 3:51 pm
Hello Juan Y Vivi,
all you have to do is make substitutions. There is a section in the Nutrition Plan that will give you some suggestions. Here are a couple websites that can also help you find ways to get the nutrients you need:
http://www.naturodoc.com/library/nutrition/protein.htm
http://www.vrg.org/nutrition/protein.htm
-Mike
Hello Staff. Im 23, 5′9″ 180 lbs. Im doing Classic, Energy Booster, Level 2. I need I think 3,000 calories a day. Im debating whether I do Meal or Portion. I’m also debating 2 or 3 x day w/ protein shake. If Im doing portion, how do I know how many proteins, dairy, fats, carbs, etc. I need? Also, after the fit test, I learned that I can do way more reps using 20’s instead of ONLY doing 9-10 using 25’s. Since some workouts have to be done twice wht is suggested? Thank you Staff.
Staff Reply:
February 25th, 2010 at 2:43 pm
Hello Bryan,
to follow the meal plan, you would need to put more time into your diet. There is a lot of cooking involved. The portions approach is a little easier because you get to pick the foods you like, but you have to figure out how to put together meals for the whole day that will fulfill your daily servings. The daily servings are mapped out for you and under each food category, the serving sizes are listed. So you will have some guidance with that.
As far as the reps go, you don’t have to do a ton of reps. If you want bulk, you should only do about 8-10 reps with a heavier weight. If you can do 11, you need something heavier. The last two reps should be really tough.
On the other hand if you want lean muscle, you should do 12-15 reps with something lighter.
-Mike
Hey I have another question. Since Track started I have been running and doing p90x at the same time and its great! But I was wondering since my track meets are going to be starting and they will be on tuesdays thursdays and saturdays could I change the order of the workouts to monday being plyometrics tuesday chest and back wensday x stretch thursday shoulders and arms friday kenpo x saturday legs and back and sunday yoga x? This order would help be complete the program and help me be able to perform better on meet days. Also could I substitute kenpo for plyometrics? Plyometrics aids me in running more.
Staff Reply:
February 25th, 2010 at 2:52 pm
Absolutely John,
as long as you are alternating muscle groups you can arrange the program to fit your track schedule.
-Mike
I have a question about the post workout meal, in relation to my work schedule. I work 0630-1900, so I typically workout in the evening. Should I consume a Protein and Carb after my workout, such as the Protein shake in the nutrition guide, to take advantage of the anabolic window after my workout. I am trying to eat every 3 hrs, EX. 630,930,1230,1530,1830. So I would basically be adding another meal if I consumed a Shake after my workout. Should I adjust my other meals to make up for the 6th meal after my late workout? I am 6′4″, and 268 (24% bodyfat), and looking to lose 35-40lbs…
Staff Reply:
February 25th, 2010 at 3:15 pm
Hi Sam. You could try a recovery drink or a protein bar. Maybe you can move one of your snacks closer to the end of your workout. It’s great to be on a strict schedule, but it is important to have a recovery drink no more than an hour after your workout. Try a half serving of a whey protein shake with skim milk, without any extras like yogurt or fruit.
-Mike
Hello! My husband and I just started P90X 2 days ago! We have a problem….. our schedules are CrAzY and we really really want to be able to do this program together. The way our schedules are working out, we are not able to start our workout until at least 7 or 8pm. Which is fine…. but we are not able to eat dinner before hand and are really not thrilled about cooking a dinner and eating at 9pm at night! Suggestions please!!!
Staff Reply:
February 25th, 2010 at 3:22 pm
Hi Jessica,
is there any way you can get up super early? I know that sounds horrible, but that might be the only way!! Your right, you shouldn’t eat dinner that late. If you can’t eat dinner around 6, you might have to wake up with the birds!
What time do you go to bed at night? You should wait at least 3 hours after your last meal before you go to bed. If you do have to eat at 9, you should stay up and move around until about midnight. OR! Why don’t you eat dinner at 7, then do your workout at 8 or 9. That way you still have some time to wind down before bed.
Don’t worry! You will work it out! Don’t give up on it!
-Mike
Hi, I’m just finishing my first week of P90X, I’m loving it and am feeling changes already! I’m doing the portion plan (level 2) and being quite strict about it.. Living in UK so couldn’t buy the P90x shakes
I’m also taking Creatine, so am wondering what category should this fall into, i.e, do I count this as a snack or protein portion? I take 2 servings a day, each serving = 124 calories, 11.5g Protein, 18g Carb.
I also mainly work out at night, so apart from a recovery drink after workout, I’m getting no other protein intake until the next day. Would I be better working out in the morning to avoid this? I also read that working out in the evening is better, because you rest sooner.. so am a bit conflicted! Please help
Thanks,
Bob
Staff Reply:
March 2nd, 2010 at 2:39 pm
Hi Bob,
There is enough protein to count for 1 serving, so I would use it for a protein serving. The recovery formula has about 10 grams of protein which makes it a perfect after workout drink. You don’t need to eat anything else if you don’t want to before bed.
-Mike
6:00 A.M WAKE UP
6:30 A.M PROTEIN SHAKE
8:00 A.M AB RIPPER X (IF SCHEDULED)
8:30 A.M 6 EGG WHITES, 1 TBSP. OLIVE OIL, 3 OZ. FAT FREE HAM, 6 OZ. FRESH SQUEEZED JUICE
10:30 A.M PROTEIN SHAKE
12 P.M 2 SLICES OF BREAD, 2 TBSP. REDUCED FAT PEANUT BUTTER W/BANANA, 8 OZ. 1% MILK
3 P.M PROTEIN SHAKE
5 P.M 2 WHOLE WHEAT TORTILLAS, 3 OZ. TURKEY BREAST W/MUSTARD, 3 CUPS VEGGIES,BOTTLED WATER
6 P.M PROTEIN BAR, BOTTLED WATER
8 P.M WORKOUT
THIS IS ENERGY BOOSTER, LEVEL 2, PORTION PLAN
THE SCHEDULE I POSTED EARLY IS WHAT I DO. I LIKE 2 EAT EVERTHING FIRST AND WORKOUT AT NIGHT SO I CAN BURN ALL OF IT AND BUILD MASS. QUESTION AFTER MY WORKOUT, WHAT CAN I DRINK OR EAT INSTEAD OF RECOVERY DRINK. STILL CANT AFFORD IT. ALSO CAN I EAT THIS THROUGHOUT THE ENTIRE PROGRAM?
Staff Reply:
March 2nd, 2010 at 2:45 pm
Hi Bryan,
you can have a protein drink after your workout if you can’t afford the recovery formula.
As far as your diet goes, it looks ok. I assume you are using some of those protein shakes as your double snack and your drink. Try not to over do it with the protein shakes. There are probably carbs in those shakes which isn’t too good if you want to lose weight. But you are free to use the program in your own way!
-Mike
Hi I have a question I am 16 years old and doing p90x I am following the nutrtion guide and also running with the program. Is it okay if I take one day a week off for the nutrtion plan. I will still be running on the off day and I will be eating the first 4 meals exact on the nutrtion guide but its hard for me to follow it 100% I sometimes just want to be a teenager and eat what i want I will be eating at night after dinner. This would be once a week on wensday becuase me and my friends go out later.
Staff Reply:
March 4th, 2010 at 4:36 pm
Hi Jesse,
it’s ok to live a little!!! This can be your little cheat meal. You are allowed one once in a while!! As a teen, your metabolism is in good shape and the one night of the week should effect your results as long as you are being good for the rest of the week and sticking to your workouts. The fact that you are doing extra running makes up for it anyway!!
-Mike
Hey I was wondering if I can make my own version of p90x built with the workouts I want to do to achieve my goals. I would like to have a visible well defined six pack by the summer and keep doing the workouts while running six days a week
Hey I am ging to be starting p90x and was wondering can I arrange ther workouts in any order I want? Or do the ones I want to?
Hey I have another question. Is it okay if I do a custom schedule? It will go like this Monday-Core Synergistics, Tuesday-X-stretch, Wensday-Chest and Backand ab ripper x, Thursday-Yoga x, Friday-Shoulders and arms and ab ripper x, saturday- Plyometrics and Sunday-Legs and Back and ab ripper x and the x stretch. Also I will be running like usual monday-saturday and also swiming tuesday thursday and saturday. I know its a lot but im up for it and I want to get really fit for sprint triathalons in the summer comming up and running marathons and also becuase I want to get ripped!
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