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.
Jan 23, 2010 @ 14:28:41
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
Jan 23, 2010 @ 14:39:36
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?
Jan 23, 2010 @ 22:36:34
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?
Jan 26, 2010 @ 15:25:43
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
Jan 26, 2010 @ 15:28:28
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
Jan 26, 2010 @ 15:36:27
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
Jan 26, 2010 @ 15:44:17
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
Jan 27, 2010 @ 23:01:56
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 ?
Jan 28, 2010 @ 14:50:39
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
Jan 28, 2010 @ 14:51:49
P.S. Bryan: there is a section in the back of the nutrition plan with “quick options” that might be handy for you.
Jan 29, 2010 @ 00:19:43
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
Jan 29, 2010 @ 14:53:09
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
Feb 02, 2010 @ 09:49:49
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?
Feb 04, 2010 @ 09:48:10
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??
Feb 06, 2010 @ 11:18:05
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
Feb 06, 2010 @ 11:20:53
i meant more carbs not cardas
Feb 07, 2010 @ 15:21:15
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
Feb 08, 2010 @ 15:11:09
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
Feb 08, 2010 @ 15:13:04
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
Feb 10, 2010 @ 04:42:41
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
Feb 11, 2010 @ 15:18:28
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.
Feb 11, 2010 @ 22:45:18
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.
Feb 15, 2010 @ 15:17:11
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
Feb 15, 2010 @ 15:20:33
The values are approximate to give you guidelines to follow. Not all foods brands are created equal and nutritional values may vary.
-Mike
Feb 16, 2010 @ 10:02:26
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
Feb 17, 2010 @ 16:34:54
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
Feb 19, 2010 @ 21:09:45
How the meal plan would work out for me, since I am vegan and don’t eat any animal products. Any ideas?
Feb 20, 2010 @ 13:45:03
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.
Feb 21, 2010 @ 20:24:21
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.
Feb 22, 2010 @ 00:59:49
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…
Feb 22, 2010 @ 15:51:31
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
Feb 23, 2010 @ 21:03:20
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!!!
Feb 25, 2010 @ 14:43:15
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
Feb 25, 2010 @ 14:52:19
Absolutely John,
as long as you are alternating muscle groups you can arrange the program to fit your track schedule.
-Mike
Feb 25, 2010 @ 15:15:04
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
Feb 25, 2010 @ 15:22:04
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
Feb 26, 2010 @ 16:02:20
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
Feb 27, 2010 @ 00:00:01
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
Feb 27, 2010 @ 00:07:42
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?
Mar 02, 2010 @ 14:39:15
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
Mar 02, 2010 @ 14:45:40
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
Mar 03, 2010 @ 17:39:15
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.
Mar 04, 2010 @ 16:36:15
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
Mar 04, 2010 @ 18:18:26
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
Mar 04, 2010 @ 19:48:26
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?
Mar 09, 2010 @ 21:05:22
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!
Mar 10, 2010 @ 15:04:19
Hello Tim,
sure! If you know what you’re doing, go for it! Many people do a round of the P90X, love the workouts, but then want to come up withe their own schedule. Of course I can’t say wether or not your plan will work, but there is no harm in trying!
-Mike
Mar 10, 2010 @ 15:05:57
Hello Greg,
The workouts are in a certain order to give you the best results. Of course it’s a free country and once you buy the DVD’s, you can do what ever you want with them, but there is not guarantee that you will get results if you don’t follow the schedule.
-Mike
Mar 10, 2010 @ 15:12:43
Hi John,
that does seem like a loaded workout schedule!!! I do see that you have a rest day in there, so that’s good. Plyo and legs and back right next to each other might be tough on the legs. Maybe you can switch plyo with your stretch day.
It’s an intense schedule, but you are training for an intense sport! Just be sure you are alternating resistance with stretching or cardio and also alternate muscle groups worked each day.
-Mike
Mar 11, 2010 @ 16:48:02
i work third shift…should i start with breakfast meals when i wake up in the evening or should i start with dinner, lunch, breakfast?