P90X Diet Plan: Without It, P90X is Not the Same
For a workout plan as intense as P90X, there has to be an equally life changing diet plan. In developing the P90X diet plan creator Carrie Wiatt wanted to make a nutrition program that would maximize the benefits of the P90X program. She knew that P90X participators would be seeking big results and would be willing to make sacrifices for big payoffs.
Wiatt is a notable author and nutrition consultant. She developed the P90X diet plan with the P90X participator in mind. She knew that anyone doing the P90X program must be dedicated to their health and their results. She came up with a great eating program that will get you on the right track, developing better eating habits and also seriously improving the results you see from the P90X program.
Many people are tempted to skip the P90X diet plan and just do the fitness aspect. Be warned: your results with only the exercise portion of P90X will be far less extreme than if you include the P90X diet plan. This plan was made to give you results and do so in a sensible program that nourishes your body and won’t leave you hungry.
The P90X diet plan is a 3 phase program. Phase one is the “Fat Shredder” phase where you include lots of protein, necessary in muscle repair and strengthening, and you will definitely need some muscle repair after the first several weeks of your P90X workouts.
This is also where you will relearn good eating habits and destroy unhealthy ones!
The second phase is the “Energy Booster” phase, this is where carbohydrates are increased slightly and fat intake is low. This phase is designed to give you extra fuel for the fire. It is a more sustainable eating plan and can be used as long as you like.
Phase 3 is the “Endurance Maximizer” phase, an athletic diet, heavy on the carbs. Athletes burn through calories at a greater rate than non-athletes. When you started this program you may not have been able to call yourself an athlete, but after several weeks on the P90X diet plan and workouts, you have earned that status and the new eating style that goes with it.
Overall, the P90X diet plan is a sensible and well rounded nutritional approach. Your body needs food for fuel and giving it the right kinds of food is vital when looking for big results. This plan will allow your body to process food efficiently for energy and allow you to utilize the nutrients necessary for muscle growth, weight loss, and overall health.
I am a college student and live in a sorority house. All our food is prepared for us in mass production. I am very interested in the program and have heard lots of good things about it from friends. I was wondering how intense the diet plan is and if I would be able to eat what I am currently eating, but modify it, and still see results. For instance during the first phase I would eat more of the protein that is provided for us at meal times. Or is it such that I would have to make my own food? I just want to make sure I am able to do the program adequately.
Thanks
Hi Marie,
The P90X does come with a specialized Nutrition Guide. You’ll find that there is flexibility as to how you eat, please see the following post on the P90X Approaches for details:
http://www.extremebodyworkout.com/blog/2008/07/01/p90x-diet-3-approaches/
Overall tough you need to be eating healthy and eating enough to keep up with your P90X workouts. Quite a bit of research and development went into the creation of the Nutrition Guide and we always recommend that you follow the guide as closely as possible. Will you still get good results if you stray from the guide, probably, but you won’t be getting the most out of the program unless you follow the nutrition element which really is just as important as the workouts themselves. We really hope this helps, please let us know if we can help you in any other way. We wish you the very best with P90X!
IN THE NUTRITON GUIDE IT DOES NOT LIST KETCHUP UNDER CONDIMENT BUT IN BACK OF GUIDE IN DINING OUT IT SAYS KETCHUP TO TASTE…ALSO WOULD LOW FAT/OR FAT FREE MARGERINE COME UNDER CONDIMENT OR FAT? IT DOSEN’T LIST IT ANY WHERE, IS IT PERMISSIBLE?
Hi Dawn,
Ketchup is a low fat food, but it very high in calories (from the amount of sugar), also very, very high in sodium. Not good! Another downside to ketchup is that it contains 20% of your 1 daily serving of carbs! Fat free margarine is also high in calories and sodium.
Try and follow the guide as closely as possible. If your eating out or eating at home and you use a little ketchup or a little fat free margarine, it’s not going to ruin your diet, just try and be mindful of your portions and use moderation. You may also want to count that tiny bit of ketchup as your condiment serving!
HI! I was interested in starting the P90X program, and I know you have already addressed this question, however I just wanted som clarification. I know there is a Nut. Plan, and in order to get the best results one should follow it… However I know how I am, and I know that if I try to follow a meal plan and/or restrict myself from eating certain foods I usually do not attain my weight loss goals. My current eating habits consist of portioning, and I have done very well with that approach. I have a daily low calorie intake, and I feel I would get results because I would essentially be burning those calories off with my workouts. Truth of the matter is that I have always had irregular/bad eating habits — and in the past, while trying to follow a meal plan, usually ends in me binge eating. So now the only thing that is holding me back from begining P90X is the lack of “result” I will get without following the Nut. Plan.
Staff Reply:
February 27th, 2009 at 10:56 am
Hi Vanessa,
I’d like to take a moment and hopefully clarify one important concept. It’s a very common misconception that the P90X Nutrition Plan is a diet as in “not eating very much.” In fact this couldn’t be further from the truth. It’s more about eating healthy and eating ENOUGH so you actually have the energy you need to perform the intense workouts that P90X delivers! What we actually hear from P90X users involved in the program is that it’s often time more food than they are used to eating!
It’s a very flexible program and will allow you to choose nearly any healthy foods you like. The only restrictions you’ll find is that based on the level you fall under in the guide, as well as what phase you are in, you will need to make sure that you are eating the recommended amounts of Protein, Carbs, Fats etc.
I’m not sure what you think you may be missing but here are few choices the guide covers
Baked beans
Crackers
Oatmeal
Bagels
Pancakes
Waffles
String cheese
Fruit sorbet
Nonfat frozen yogurt
Fish
Pork tenderloin
Veggie dogs
Ham
Shellfish
Turkey breast
Asparagus
Cucumber
Broccoli
Eggplant
Apples
Grapes
Bananas
etc. etc. etc.
I think you’ll be pretty happy with the nutrition element, you’ll just have to make a few modifications to make sure you eating foods that are good for you (and that’s not so hard). Oh, and even when you can’t the P90X Nutrition Guide also offers a nice list “convenience foods” and healthier fast food options too. Hope this helps, I think you’ll find that the P90X is one of the best home workout programs available both in the exercise department as well as with the nutrition aspect.
Hello,
I am very interested in starting this program, but I am concerned with how much of a role suppliments have in this program? I am quite confident that I can stick to a good nutrition plan(food), but I don’t like to take anything more than a multi-vitamin as a suppliment. Thank you.
Staff Reply:
March 24th, 2009 at 3:27 pm
Hi Mark,
P90X has come up with a program that is totally separate from supplements. You can go through this whole program without touching any supplements if you’d like. The supplements we offer on our website are there to assist you if you may not be able to stick to the diet. Since you’re very capable of sticking to the diet plan, there is no need for any supplements. So get ready for the best workout of your life.
-Russell
Hi, i was just wondering, i’m not so much into working out and such, as i am in eating healthy, because even tho, i may not look like the guys on the cover of fitness magazine, (i’m 5′8″ and 145 lbs) i like to believe i’m still healthy from eating correctly. So my friend told me about the p90x program and the nutritional plan they had, and i was kind of intrigued. So is there any way possible to get the nutritional plan, without having to spend approx $150 for dvds i wont use?
Staff Reply:
April 9th, 2009 at 12:02 pm
Hello Josh,
If you would like to purchase either the P90X Nutrition Guide or P90X Fitness Guide for $29.95, Please follow the link below for information on how to place your order.
http://www.extremebodyworkout.com/customer-service.php
-Nate
Hey, i was just wondering if you can still get a 6-pack without following the diet plan. I am far from eating unhealthy I just can’t follow that strict of a diet plan, i eat healthy but not as healthy as the diet plan.
Staff Reply:
July 13th, 2009 at 1:27 pm
Hello J.D.,
I guess that depends on how balanced your diet is. You can build up your abs muscles with the workouts, but if you don’t burn that belly fat, you wont be able to see them! Phase 1 of the Nutrition Plan has you eating the right balance of foods to allow your body to take energy from fat reserves you already have, in turn, lowering your body fat percentage. So it’s hard to say if you will be able to see your abs if you stick to your diet.
-Erin
I am starting P90X now and was a little confused about the diet plan. I used my current weight to determine that I am Phase 1- Level 1 and I know that I should do that for the first 28 days then change to Phase 2. I was just wondering if before I start Phase 2 will I need to recalculate my nutrition level with the weight I am on day 28 or will I continue to use my day 1 stats and always use Level 1?
Hi Tiffany,
If you feel you are in need of more energy, you may just need to add a few calories to your diet. Page 9 of the Nutrition Plan talks more about recalculating your nutritional level. Most importantly, listen to your body. If you are starting to loose it before the workouts are done, you probably need to eat more for energy.
-Erin
Hello,
I have been active with the P90X program now for about five weeks. I am beginning my second week of phase two and I have already seen some great results. I have not been following the diet guide whatsoever. In the first phase I stayed on a strict low fat atkins style diet and it seemed to work great, but I can’t stay on zero carbs forever. I have been struggling to find a balance in my diet that will still shred the fat without having the whole house change their diet. I have a wife and two boys in the house that all have their own particular diet and grocery list. On our budget it will be impossible to follow the diet guide. I know that I can stand to see great results by using the guide but what can I do to simulate the plan with just picking through what is already there in the house? I also work long hours and have an hour commute every day so cooking for myself and fitting in my fitness routine would be near impossible.
Staff Reply:
July 27th, 2009 at 8:44 am
Hello John C,
If you are a busy person, you do what you can to fit in your workouts and try and eat healthy. If you can’t possible follow the meal plan, that’s ok. There is another option which is the portions approach. Check you nutrition plan for the approved foods list and servings chart. From there, you can create your own meals from things you probably already have at home.
-Erin
This is a test, I tried posting something and I dont see it.
Staff Reply:
October 1st, 2009 at 10:11 am
HI Lindsi,
You are always welcome to repost your comment
!
im starting p90x but i was wondering if my job could efect my results heres a short description of my job runing picking up40 to100lbs boxesputting them on a pallet stacking them up to any where from 4 ft to 7.5 ft. thanks for any info you can provide
Staff Reply:
October 1st, 2009 at 10:15 am
Hi Mathew,
Your job will not be a negative factor in your results. Just look at it like another work out.
Just make sure you are eating properly and keeping yourself hydrated.
Tacha
I am interested in trying P90X to further my fitness. I have been working out at the gym with free weights and nautilus for 9 mos and have seemed to plateau. However, I am concerned about the nutrition/diet part of P90X. I do not want to lose any more weight and would like to gain more muscle mass. Does the P90X Nutrition Plan cater to various fitness goals or just weight loss? Will the Nutrition Plan allow me to maintain my current weight or gain weight in muscle mass while doing the workouts? Although I am already tone, I would like a little more definition.
Staff Reply:
October 19th, 2009 at 3:18 pm
Hello Tara,
The best thing about the P90X program is that it is completely customizable. If you are looking to “not” lose weight, then what you’ll do is skip the fat shredder phase (Phase I) and start split Phase II and Phase III amongst the 3 months, so six weeks for each phase. That way you will just be focusing on building mass and getting toned. Hope that helps you.
-Russell
I am starting week 4 of p90x, I have seen results without the diet plan. I am a breastfeeding mom and was concerned about changing my diet for obvious reasons..Is this diet safe for me & can I start it at anytime?
Staff Reply:
October 19th, 2009 at 3:37 pm
Hello Kim,
The diet plan is meant to go along with the program, but if you are seeing results still that is fine. We definitely understand the need for the diet change and we encourage you to proceed as needed with your new diet. Keep in mind that when you’re ready, the diet plan will be there for you. When you are ready to get back on the nutrition plan, use it to your benefit and you will get even better results then you are now.
-Nate
Hi I am in my fifth week of this awsome workout, and am having a really hard time following the diet. In general I eat quite healthy during the day and am aware of everything I put into my mouth. My problem is I find myself giving into cravings about once a day. Usually in the evening, and they are usually some sort of sugar food. I don’t go crazy or overinduldge though, maybe just a piece of chocolate or a cookie or two. I have seen a noticible change in my body overall, but I havn’ t lost alot of wieght (maybe 3 lbs) is this because of my cheating or is it because my fat is turning into muscle? I would like to know how effective this workout is if you follow your own diet plan from your own knowledge of dieting, and not use the specified diet plan? I am changing because alot of people are commenting, and I am becoming quite muscular espeecially my legs,arms, chest and butt area. My stomach still needs more work though.
Thanks, Heather
Staff Reply:
December 14th, 2009 at 4:05 pm
Hi Heather,
you problem with weight loss could be a combination of eating the wrong things at night and muscle build. It’s hard to say if your diet is as effective as the one recommended by P90X because I don’t know exactly what that is! If you have the program, I am assuming you have the Nutrition Plan. Take a look inside and check out the daily servings chart for the portions approach. That is exactly what you should be eating everyday to loose weight, gain muscle, and to be able to make it through these workouts. If what you are eating is close to this, I would say continue doing what you are doing. Another page you should look at is the approved foods list. You might be eating a hamburger and count it as a protein serving, but according to the Nutrition Plan, you shouldn’t really eat any ground meat. Also, you might be limiting your carbs, but eating white pastas is much more damaging than whole wheat. The portions approach allows you to create your own meal plan, while giving you the right foods to include and at the right amounts. Check out the guide. There may be something you are doing that you don’t realize will effect your weight loss.
-Mike
Staff
Started P90X exercise and also the food guide.
In the food guide, I am in the Fat Shredder section and according to my calculations, I am in Level III. The guide tells me I should be eating 9 servings of protein everyday. I am finding it difficult to consume this many protein servings (not sure I ate this much prior to the program).
Is it okay if I don’t eat as much as the guide says?
Also, at what point do I go from the Fat Shredder to the next phase?
Thanks,
Glen
Staff Reply:
December 14th, 2009 at 4:23 pm
Hi Glen,
yeah, 9 servings is a lot! If you did your calculation right and are really bringing it with the workouts, you will need it. As a level three, I would try and double or triple up servings. Just don’t stuff yourself with one meal. 6 oz of steak is two servings of protein. Most people can eat that. You could also make a protein shake in the morning with a couple scoops of whey protein and have some egg whites and turkey bacon. You just have to get creative with it! If you can’t fit in 9, try for 7 or 8! Try your best to follow the plan as closely as you can.
If you are feeling good about your fat loss at the end of three or four weeks, move on to phase 2. In normal cases, the fitness guide and the nutrition plan phases go hand in hand.
-Mike
Staff
I just got the p90x and was wondering if the diet is safe for breastfeeding moms.
Staff Reply:
December 14th, 2009 at 4:26 pm
Hello Belicia,
is there anything that your doctor recommends you eat or drink while breast feeding? If so, you can just add that to the diet plan. The diet is well balanced and can be used even if your not working out.
-Mike
Staff
is the diet plan for p90x safe for breastfeeding moms?
Staff Reply:
December 14th, 2009 at 4:27 pm
See above reply.
Hi, I have stopped eating meat, dairy, and eggs. Is there a way to follow the P90x diet as a vegan or vegetarians and acheive maximum results?
Thanks for your help
Staff Reply:
January 4th, 2010 at 3:24 pm
Hello,
there are vegetarian options in the Nutrition plan. You would just need to make sure you are getting enough protein from non-animal sources and not too many carbs. Also, find other sources of calcium and the vitamins found in dairy products. It’s not that you won’t loose any weight doing this program as a Vegan (because you might loose more than someone who consumes animal products), you just need complete nutrition to allow your body to make that change. You will need more energy (calories) to work out and lots of protein to allow muscles to develop.
Before you get started, I would plan out your diet. Find all the substitutions you will need, put together some meals and schedule them out. I think the portions approach where you can do all the planning your self will work better for you.
Good luck!
-Mike
I am already very skinny about 95 pounds should I still start out with phase one of the nutrition plan?
I am 95 pounds should I still start on phase one of the nutrition plan?
Staff Reply:
January 7th, 2010 at 3:10 pm
Hi Lisa,
you can start with what ever phase you feel fits you best. If you don’t need to loose weight, skip phase 1.
-Mike
Staff
1) I’m looking into starting P90x. I am a vegetarian (not a vegan like the previous poster), so I do eat dairy. I will eat eggs in other foods, but not alone (I just don’t like the taste of them). Will it be fairly easy to follow the diet plan? What kind of things can I eat?
2) Also, I had shoulder surgery about 4 months ago and have just recently began lifting 5 lb weights. I was advised not to do any exercises where I would have to bare my own body weight. I have 90% range of motion. Is the P90x exercise program even possible for me right now?
Staff Reply:
January 7th, 2010 at 3:15 pm
Hello Starr,
there is a page in the Nutrition Plan that give you substitution suggestions. As far as being able to workout, I would talk to your doctor first. If you wanted to use the chin-up bar, you would have to bare you entire body weight. If you doctor clears you to workout, try the fitness test:
http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf
If you can pass the test, you are ready for the P90X.
-Mike
Staff
hey how’s it going im into fashion and i wana gain some muscles…i m pretty fitted and i do lot of basketball and stuff well used to
but im like 5′6” 125 pounds really skinny…
my questions are
1. do i need to follow diet plan even if im skinny i eat baccon, margine, and some gd stuufs i kind of follow ur diet plan i choose what i like to eat and eat even if it’s for dinner i eat at lunch is that okay??
2. is this gona make me bulky and looking like what girls call “HOT”?? even if im skiiny…
thx guys i lv it i just received yesterday i did it firstone i can’t even do the ripper x b/c im so tired of the pushups and stuffs but i felt great keep it up..!
oh and also im asian if that helps…because i think this is program is for amercians mostly i think… FYI
Staff Reply:
January 20th, 2010 at 4:03 pm
HI John,
I’m glad you like the program! As far as your diet goes, you can choose not to follow the nutrition plan, but you might not get as much definition as you want. You will need more protein to help those muscles get ripped, you will need to limit your carbs and fat so that you wont have a layer of fat covering those muscles. Also, you will need enough energy to get through these grueling workouts! If you choose not to follow the plan, at least try and eat healthy!
If you are looking for bulk, use heavy weights and keep the reps to 8-10. The last two should be really tough, and if you can do 11, you need something heavier.
I agree about the American thing! We do eat horrible things and some of us need a book to tell us what’s good for us!
-Mike
Mike,
People want to “lose” weight so their old pants will be “loose”.
Staff Reply:
January 20th, 2010 at 4:04 pm
Typo, thanks. I know how to spell most of the time!
I recently purchased your dvds from a craiglist ad, however it was just the dvds so I have no nutrition guide. I was wondering if there was a way I could go about purchasing that separately?
Staff Reply:
January 20th, 2010 at 4:05 pm
Hello Bobb,
please contact customer and they can help you get a replacement:
http://www.extremebodyworkout.com/customer-service.php
-Mike
i have a question about weight of resistance band
i thought blue supposed to b second heaviest but when i lift yellow is more weight than blue? what’s going on there?
Staff Reply:
January 21st, 2010 at 3:21 pm
Hello John,
Yellow is supposed to be 35 and blue is supposed to be 45. Perhaps you received a defective band? Are you making loops to increase tension? This can alter the feeling of the bands.
-Mike
hey also i tried ripper x right and i dont’ feel any burn at all what r the common thing that ppl do wrong??
thx
Staff Reply:
January 21st, 2010 at 3:24 pm
Hello John,
form is a common problem with Ab Ripper X. You should always be engaging your abs during this workout. Also, flexing your feet can sometimes make a huge difference in the effectiveness of certain exercises. Most people have trouble with this workout and say it’s pretty tough. Maybe you have a really strong core!
-Mike
Hi, I recently bought the p90x program and am a little unsure of how strict the nutrition guide is? I understand the need to eat balanced and healthy, and have no problem with that, however some of the suggestions just seem “excessive”.
I have a fairly busy schedule as I attend school, and work part time with barely enough time to fit the workouts in daily. So it does become difficult to measure all the food i intake. Would i still be able to achieve results if i followed certain guidelines such as: eating a lot of (healthy) food to keep up energy and eating an approximated ratio for the phase i’m in?
I was also curious- I’ve heard that eating more meals a day in smaller portions is better to boost your metabolism. Any idea? Just to inform, i’m not trying to lose weight, just get more defined.
Staff Reply:
January 21st, 2010 at 3:27 pm
Hello Cory,
eating smaller meals more frequently does speed up the metabolism. This is why there are snacks included in the Nutrition Plan. You should have three meals and two snacks per day. Sticking to the approximated ratio would be the next best thing to following the plan exactly. Remember to only eat whole grains and limit your carbs. Eat enough protein and drink mostly water. Cut out sweets, junk, and fast food all together. I would stay away from artificial sweeteners as well.
-Mike
so the heaviest is black, and blue is 2nd and yellow, green and red right? it seems like green and blue is like same what’s the order??? thx
Staff Reply:
January 22nd, 2010 at 2:15 pm
Resistance Bands Complete Weight Chart
Teal 5 lbs
Purlpe 10 lbs
Pink 15 lbs
Magenta 20 lbs
Orange 25 lbs
Red 30 lbs
Yellow 35 lbs
Green 40 lbs
Blue 45 lbs
Black 50 lbs
and what do u mean by defective, does it really matter if i use defective?
Staff Reply:
January 22nd, 2010 at 2:19 pm
John, I wouldn’t worry too much about that as long as the band is intact and works. Instead of keeping track by number, you can track your progress by color. So one week you used the yellow, the next week you can challenge yourself and use the green.
im getting used to ab x but wheh i do it the problem is the lower back hurts so bad that i can’t even feel if my ab is burning i had this problem b4 i don’t know y any answer?
Staff Reply:
February 4th, 2010 at 3:13 pm
Hello John,
I would get your back checked out by a doctor.
-Mike
and i want get some muscles since im skinny i need to eat alot of hydrocarbonate that’s what my trainer friend said and he said don’t drink protein till after a month of workout is that true?
also is it really bad if i eat sauce with the food that i made from ur receipe?
thanks for all the answer!S
Hi, I’m on day 4 of the fat shredding phase, nutrition level 2. I am 5 foot 7 and 155 lbs. I’m following the portion plan pretty closely, but at around 7pm (after im done the workout) i find myself getting hungry and I have nothing left to eat! Is it normal to be hungry on this diet? If not, then what would be the optimal thing to eat at this time? (I can’t afford supplements)
Thanks,
Greg
Hello,
I am in week 3 now and love the workouts. However, I travel Mon – Thur every week and can’t follow the nutrition guide. Do you have any advice for travelers (road warriors) who don’t have access to kitchen appliances like an oven or blender, ect…? The hotels I stay at do have a microwave and fridge but eating microwave dinners every meal gets old fast. Thanks.
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