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.
Mar 12, 2010 @ 10:24:41
Hello Eric,
I would keep eating like you normally do, in terms of what kind of meal you eat when you wake up, etc. Of course the actual food should be a part of the Nutrition Plan, but if you normally eat breakfast type food when you wake up in the evening, keep doing that. Your body works best when your eating and sleeping habits are consistent.
-Mike
Mar 15, 2010 @ 01:47:31
My 10 yr son would like to start P90x would this be good for him he is over weight. I’m not sure if this would be good for him. Could you give some advise
Mar 16, 2010 @ 13:24:20
Probably not James. There really isn’t an age restriction, but 10 is too young in my opinion to start a seriously intense 90 day program. There is a lot of weight lifting, chin-ups, and advanced exercises. I wouldn’t want you to purchase this program if it’s just going to be too hard for your son. Some adults, a lot of adults, have trouble keeping up with this program. Some of these moves require a great deal of concentration to keep your form right or there could be an injury.
I am not an exert in children’s nutrition and fitness, but I can give you my honest opinion. Younger kids have great opportunities to exercise doing fun things that any adult would feel ridiculous doing to get into shape. Playing on a jungle gym for an hour would totally tire me out! Playing tag with friends, kicking a ball around in the back yard, riding a bike, roller skating, duck duck goose even!! If you live somewhere where it snows, taking a walk in deep snow is definitely a workout and kids love to do stuff like that. Throwing snow balls, building giant snow boulders….. basically just being a kid!
Or, if you really need a workout program to get him going, check out Sean T’s fit kids club, or Tony and the Kids. These programs are more age appropriate for you son.
http://www.extremebodyworkout.com/power90-products/tony-kids.php
http://www.extremebodyworkout.com/hiphopabs-products/fit-kids-club.php
Good luck to you and your son!
-Mike
Mar 18, 2010 @ 21:40:46
Awesome program!
Mar 18, 2010 @ 21:43:47
Greetings,
I am in week 3 of P90X and I am back to my training for a half marathon. I run 4 times a week along with the P90X workouts.
To compensate for my running, should I increase my carb intake by 1 portion?
Thanks!
Mar 23, 2010 @ 12:05:23
Hi, I am 1.86m and 86kg, so a bit skinny but with a small tummy
How can I gain weight and muscle and still use p90x? I read that some say eat more proteins and also skip the cardio, so what should I do instead of the cardio? And is it possible to gain weight when following p90x?
Mar 23, 2010 @ 22:16:28
Hi,
my husband and I just started the P90x yesterday! It is awesome! However; we do not have the budget to purchase the recovery drinks or the bars. Is there something we can eat in place of the bars? I feel like I could use a little extra boost in the afternoon (I am level 1, in Phase 1)….I usually just have celery and peanut butter but could also maybe go for a 1/2 protein shake or something.
Also, my husband is Level 3, so he gets two DBL snacks and a Drink and a Bar. Can he have both of those snacks together in the afternoon? He has a protein shake in the morning for snack.
Thanks!
Apr 06, 2010 @ 14:23:11
i am getting started with p90x fat shredder level 1. i am 125lbs 5’2″. i am having a hard time accepting that i should eat cottage cheese and string cheese and soy sausage. i normally try to have a clean diet. i like lots of fruit and the plan wants me to limit my fruit drastically. i want tone muscle not weight gain. any comments?
i have tried new fish types that are pretty good though. thanks.
Apr 07, 2010 @ 17:56:41
Hey its me again. I finally perfected a p90x schedule that works for me and wanted to check with you guys and get the okay for it. It goes Monday-Chest and Back Tuesday-Ab ripper Wensday-Shoulders and arms Thursday-Ab ripper x Friday- Legs and Back Saturday- Core synergiitics and ab ripper x and sunday Plyometrics and the x-stretch and I will be doing yoga x in the morning of either tuesday or thursday. I spaced apart the weight lifting sesions and the ab ripper x because on top of this I am running 6 times a wek monday-saturday and with me working to I would prefer to only do two workouts a day. I will be doing this schedule for a full round of p90x. Also I started the first day of p90x and will be continuing with the endurance maximizer nutrtion phase due to hoe much I am going to be doing. So I just would like to get your opinion on this please comment back as soon as possible. Right now I am in week 1 and it is wensday.
Apr 10, 2010 @ 21:15:09
im 16 years old, skinny, and I play volleyball everyday for two and a half hours. I really want to do p90x to lose some belly fat get a six pack and bulk up! I have been doing alot of research but I can’t figure out how to fit the nutrition guide into my everyday because of school. Should I just have bigger breakfeasts lunches and dinners? any suggestions? I would probably work out around 730 pm…. is tht ok?
Apr 12, 2010 @ 15:08:26
Hi Doug,
that is probably a good idea. Try one at first, and if you need more, add more.
-Mike
Apr 12, 2010 @ 19:13:42
Can someone explain how to count food items that fall into two categories? For example, cottage cheese can count as a dairy and/or a protein. Can I load up on cottage cheese to supplement my protein intake without having to worry about eating too much dairy, or does the protein all have to come from non-dairy sources? Thanks -
Apr 13, 2010 @ 12:44:42
Hello R,
I wouldn’t skip the cardio, there isn’t that much anyway! Plyo and Kenpo! It’s good for your heart and lungs and will help increase stamina. Cardio has been blamed for reducing bulk, but you would have to do a lot more than twice a week for that to happen.
If you don’t have much weight to lose in terms of fat, adding muscle will add weight. If you do have have a lot of fat to lose, the addition of muscle might just keep you weight around the same or it might still decrease. I would try and get lean first, then it will be easier to add weight by building muscle.
A general rule for gaining size is to choose heavier weight and do 8-10 reps. The last two reps should be really hard, so if you can do 11, you need a heavier weight.
Protein is important, so be sure to get the right number of servings according to the nutrition plan. Also be sure to calculate your nutritional level, as noted in the guide, so that you are eating at the right level.
Good luck!
-Mike
Apr 13, 2010 @ 12:52:08
Hello Heidi,
you could do a protein shake instead, sure. Anything healthy with a good amount of protein in fact. You can try other brand bars if you want that sort of snack. You’re husband can have the full double snack all at once if he wants.
-Mike
Apr 13, 2010 @ 13:02:30
Hi Kelly,
you don’t have to follow the plan to a T, just as closely as you can. Eating a lot of fruit can raise a sugar issue, but I don’t think it will totally ruin your diet. If I were you, I would follow the portion approach. This way you have a little more control over what you eat. Pick and choose the thing you normally eat from the list and go from there.
-Mike
Apr 13, 2010 @ 13:33:27
Hi John,
I think you have a good schedule here. You might still want to take a day of rest. It might be a bit much to have core and plyo back to back every weekend. Maybe do plyo the first phase on Saturday, then during the recovery week, put core there, then switch back to plyo for phase 2. Which reminds me…..what will you do for the recovery week?
It’s probably best that you stick to the endurance maximizer. Good call.
-Mike
Apr 13, 2010 @ 13:41:42
Hello Conner,
I would try and follow the portions approach. The meal plan is very involved, and I don’t know how much you can cook as a 16 year old, but there is a lot of preparing. I would also try and keep it simple. Have scrambled egg whites with some veggies and cheese mixed in, or a cup of oatmeal before you leave for school. Take a protein bar with you for a snack, or maybe string cheese or a yogurt. For lunch, which you might eat at 10:30, 11 like I did in high school, have a chicken salad, tuna wrap, or maybe bring one of those soups if you can get to a microwave. If you buy lunch, in general school meals are supposed to be healthy now a days. You can do better later at home for dinner if your lunch isn’t all that great. Follow the plan as closely as YOU can. As long as you’re eating healthy, limiting carbs, sugar, and fat, you should be good.
It’s ok to work out in the evening. Just wait at least an hour after you eat to start.
-Mike
Apr 15, 2010 @ 21:05:09
thanks Mike! the first week of P90x has been tough but I love it and can’t wait to see some results!
Great!!! Keep it going!!!
Apr 18, 2010 @ 23:10:38
I have been using a protein shake as a substitute for the recovery drink. is this ok?
Hey Kelly,
that’s fine if it’s working for you.
-Mike
Apr 22, 2010 @ 17:57:48
Im 15 years old and I just started P90X 4 days ago and I have a few questions:
1. Is it ok to do the Ab ripper X before the main workout? because I usually feel wasted and dont have enough energy to do the ab ripper x properly
2. I just did Yoga X today and had a lot of trouble, I couldnt figure out a lot of the moves and the ones I did hurt my back, it felt like the muscles were tearing…could I substitute Yoga X for an easier Yoga workout or is it important that I stick with this one?
3. Im not really following the nutrition plan but i am trying to maintain a 50% protein 30% carbs 20% fat ratio but I find that I am getting a lot of protein ( i drink a protein shake too) but it seems like theres always more carbs than protein in the food I eat. Any ideas on high protein low carb food I can bring to school??
I hope thats not too many questions, thanks!
p.s. Im 135LB and 5’11′ if its relevant
Hello Cody,
1. Yes. I know how you feel! Trying to do Ab Ripper X after a full workout can be tough! Try to do it before for a while, then maybe try doing it after to get a better burn in your abs.
2. You can do X Stretch in it’s place, but if you want to keep trying Yoga X, you will eventually get better and be able to do all the moves with ease. This is definitely one of the workout that takes practice!
3. I hear you about the protein shakes. Seems like there is too many carbs, but they are most likely complex at least. A easy thing to bring to school wilt low carbs is a chicken, tuna, or egg salad. (greens and veggies with a scoop or two of chicken, tuna, or egg salad) Flaxseed wraps are low in carbs and you can put pretty much any thing you want in a wrap.
If you have any other questions, please feel free to ask. This is why we are here!!!
-Mike
May 21, 2010 @ 16:57:58
Hello I just started P90X today, including the Ab-Ripper. However, my lower back was hurting during most of the ab exercises that involved sitting (e.g., mason twist, seated bicycle). Is this something that will improve as my abs get stronger or am I doing something wrong?
Hi Lori,
you core strength might be a little low right now, but that is sure to increase with P90X. For now, take it easy with ab ripper because you don’t want to get hurt this early in the game! You want to be able to finish the 90 days!!
-Mike
Jun 03, 2010 @ 19:08:59
I read some of the comments, and peanut butter and nuts can be used as fat is how I understood it? How much would be consider one portion of Fat? one or two tablespoons? Also, could an egg yold be counted as a portion of fat?
THanks
Jun 05, 2010 @ 22:37:02
Hello! I am on day 5 of p90x – love it so far! I have a few questions about the nutrition part though:
I am supposed to be taking in 1800 cals or so a day – but is it okay to eat a little bit less than that if I feel like I’m eating too much? I am doing the portion approach to the meal plan, why doesn’t the plan allow for more servings of vegetables? Level 1 – Phase 1 only has 2 portions I believe, is it okay to eat more than that? And is it really necessary to eat 5 serving of protein a day? Can I substitute other sources of protein (that aren’t mentioned on the nutrition guide list – nuts, peanut butter, dairy, etc) in place of what they have listed? Or is it better to stick specifically with what they have on the list?
If I do end up cutting calories (just by 100-200 or so) where is the best place to cut those? Snack? Dairy?
During the program, at what point do you notice the more drastic changes in weight loss? I am 5’6 and 150lbs – just looking to lose some of the fat and gain some muscle and tone in the process. I have started out with the p90x Classic..Should I be doing the Lean program for that kind of result?
Thanks for all your great advice!
Jun 20, 2010 @ 23:52:00
Hello, I just got p90x and am in my first week of working out, but i was just wondering how important nutrition is during the program? I’m 18 just out of high school and I’m not a great cook and i still live with my parents. They said that I would have to buy my own food and cook the stuff on the nutrition guide, so it has been hard to follow the guide. Needless to say, i haven’t followed it 100%, so if I don’t follow the nutrition guide, will it affect my results and if so, to what level?
Jun 22, 2010 @ 21:09:28
@ Tom – Here’s the link to the FAQ on the Teambody FAQ where you can download the correct pages: http://teambeachbody.com/connect/message-boards/-/message_boards/message/27419482
Also, I wanted to let you know that I recently started a new blog where I’m posting new p90x recipes every day, along with a P90x food journal. (I’m not a coach – it’s an informational site only.) It’s at myp90xnutritionplan.com.
I’ve been managing my husband’s nutrition with the portion approach and realized that other people might benefit from the new recipes I was coming up with! Hope this is helpful.
- CJ =)
Doing Ab Toning Exercises For Flat Abs – With No Fancy Equipment | Your Best Health Infomation Site
Jul 07, 2010 @ 07:14:28
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Jul 13, 2010 @ 14:19:43
So I just started p90x and the p90x recovery drink is a little expensive. Is there a cheaper substitute that works as good or almost as good? Thanks!
Aug 16, 2010 @ 14:04:38
Started P90x Lean today. First time I have worked out in a long time. It was a tuff cynergistics day and man I was sweating beyond belief. I took a shower after my p90x recovery drink and continued to sweat for over an hour after my workout. Was very fun and challenging. I need help with my portion approach as I am not sure what does and does not count. Here is what I have had so far not including my mid day snack and dinner:
Prior to wourkout – ½ – p90x bar
P90x Recovery Drink
Breakfast – EAS Myoplex Meal replacement shake made with 8oz skim milk(42g protein version)
Snack – ½ p90x bar and 1 banana
Lunch – Sandwich (whole wheat english muffin, 1T mustard, 2 slices turkey bacon, 2 slices ham, parmasean cheese) and a Stick of celery with 1t peanut butter
And at least 66oz of water thus far.
What would I have consumed on my daily log thus far
Aug 16, 2010 @ 14:05:24
^^^^^^^^^^ Forgot to mention I am on Phase 3 LVL1 3,000+ calories
Aug 17, 2010 @ 16:26:09
is it ok to do my workout before i go to bed? i work a weird work schedule and its hard for me to find time.
Sep 19, 2010 @ 12:06:22
I’m already very active, I tested my body fat today and it’s at 11% from what I’ve read online that’s pretty good. Should i strive to take my body fat down even more? I’ve never been on a work out plan or anything and I’m looking to build muscle with this program. As someone who isn’t looking to lose fat should I start right into the phase 2 or the phase 3 diet plan from day one?
Oct 03, 2010 @ 23:28:23
Iam on week 5 of p90x my start weight was 189 I am 180 35years old 5′ 11″.I haven’t seen any new results.I have been following the fat burner diet level 2.I need some advice I do all the workouts every day same time and I push as hard as I can.Are these result good? I hear a lot of pepole say they drop 20 pounds the first month on p90x.Please help
Oct 05, 2010 @ 18:38:53
I’m about to begin p90x workout on monday and I had a question. I work from 3PM to 11:30PM so I don’t get up till 8:30-9:00 in the morning. Should I be eating breakfast before or after my workout?Also, I purchased a P90x recovery formula which I’m suppose to be drinking right after my workout.Would that interfere with breakfast?
Jan 17, 2011 @ 18:26:57
Hi,
I am on day 16 of P90X doing it for the first time and loving it. I am on phase 1 level 1 doing the portion approach but I am a bit unsure whether i am eating the right amount of carbs. Should i be eating around 50g for my carb serving that equals 200cal? I’ve noticed that the protein bars i eat have quite a high level of carbs in them so should this count as part of my carbs serving? Does the nutrition programme take into account for carbs consumed in things like vegetables and protein bars and the 200cal serving for the carbs is in addition to these? Also would it be ok to eat a granola bar as part of my carb serving, it has around 30g carbs, 11g sugar, 6.8g fat, 3.5g protein?
Thanks
Jan 31, 2011 @ 03:48:27
Hey I would please like some help some with following the portion approach and actually finiding out what phase I need to be on. Do I need to weigh out everything I eat as far as meals are concerned? I work a VERY demanding schedule where I work 7 days in a row and have one weekend off per month. My shift changes every 7 days as well, 8am til 4pm Saturday through the following Friday then Saturday,Sunday,Monday and all day Tuesday off then its back to work at midnight til 8am from Wednesday through the following Tuesday then Tuesday and Wednesday off, then its back to work from 4pm til midnight from Thursday til the following Wednesday, Thursday and Friday off. My questions are, when I pack my lunch for work can I just grab and go out the door or do I have to weigh out every little thing im going to be eating during these times when i”m at work? Will my body have a hard time working out at these different times that Im working? Is it really going to make a difference exactly how much I follow the diet if I already eat clean and am eating smaller meals throughout the day? e.g. no pop, cookies, deep fried foods, white breads, processed foods, junk food,etc. I have been all over the internet and have emailed a site similiar to this one where the coach just basically said that the calories burned during a P90X workout is just a estimate of 600 calories, and that I shoule start on fat shredder for about 3 weeks and see how I feel. Working out everyday is easy, the nutrition plan just seems like a whole other thing altogether! Please help, frustrated!
Mar 02, 2011 @ 16:18:27
Hey, I am 17 years old 5’6 and 160 pounds. Definitely not fat by any means, and a 2 sport varsity athlete. I just started p90x and was a little controversial on the nutrition plan. It is spring soon and the only season I don’t have sports so I wanted to get in perfect shape for summer by doing this program, yet the nutrition guide seems to only focus on those whose ONLY physical exercise during the day are the CDs. I play basketball every day anywhere from one to three hours, along with the CDs. Should I continue to follow the nutrition guide on par? Or is simply watching what I eat carefully a better approach?
Mar 21, 2011 @ 15:33:40
Hi, I am 31 years old, 5’6 and 160 pounds. I started P90X last month and I just started following the fat shredder meal plan, level 1 phase 1. I am following a lot of the recipes in the nutrition plan book, and most times I feel like it is just too much food for 1 serving. Examples are the mushroom omelet and shrimp stir fry- I can’t possibly each that much in 1 meal. Am I really suppose to be eating this much food. I feel like I am going to be gaining weight instead of my goal of losing weight. Any help would be appreciated. Thanks!
Hello Karen,
some of those meals makes more than one serving. Even it the recipe only makes one serving, you don’t have to stuff yourself to try and finish it. Listen to your gut! As time goes by and you really start to get intense with your workouts, you might find that you can finish a full serving.
-Mike
Apr 15, 2011 @ 18:54:13
going to be starting the nutruion plan in a couple days. What substitutes would you reccomend for cheese and eggs.
thank you
Hello Rosario,
are you a vegetarian or are you looking for the healthiest options?
For the healthy option for eggs, you should use just the white part. For cheese, choose low fat or cheese made with skim milk.
A vegetarian option for cheese would be soy cheese and for eggs, in some dishes, you can use tofu.
-Mike
Apr 20, 2011 @ 11:38:47
i just got p90x but have been sick for over a week now. just a cough, runny nose, sore throat (nothing unbearable, just annoying). i haven’t started doing the videos yet because of it. however, i am getting pretty antsy. should i wait until i am totally over the sickness or do you think i can start doing the videos now?
Hi colleen,
that depends on how you feel? You can work out with a cold, but do you have enough energy? If you have headaches, I wouldn’t. Maybe give it a day or two just to let the cold run it’s course. Monday is a good day to start this program anyway, wait till then!
-Mike
Jul 18, 2011 @ 09:51:58
Hi Staff,
Just a quick question. Is it normal to have to wait a significant amount of time after meals before exercising? I know that the suggested wait time is 1 hour, but I often have to wait between 4-5 hours to avoid feeling nauseous or cramping. I have relatively small meals, for example, breakfast consists of 1/4 cup oats, handful of walnuts and blueberries and 1 banana. However, I still have to wait a long time before exercising. Can you please help with this?
Thanks,
Joanne
Hello Joanne,
every aspect of this program can’t possible be perfect for everyone. We are all different! Do what you have to do to make it work for you. In your case, I would try and workout before breakfast if possible. Maybe eat something really small just to wake your system up before you start.
-Mike