P90X Nutrition Plan: 3 Approaches to Success
The P90X nutrition plan was designed to accompany the P90X program, helping to get you ripped by burning fat and creating muscle. While the program itself could get you good results, by using the nutrition plan you multiply and speed your results, guaranteeing you get maximum results in the healthiest manner possible.
There does seem to be confusion regarding exactly how the P90X nutrition plan works. It’s quite simple actually. The first step is choosing which plan works for you. The P90X nutrition plan has three approaches, tailored to meet the participators needs. We want you to succeed and the three approaches make certain that everyone has a program tailored to their needs.
Of the three approaches, you choose from the Portion approach, the Meal Plan approach, and the Quick Option Approach. Each one is designed to be appropriate for difference dieters needs.
The Portion approach is perfect for people who don’t have a ton of time on their hands. This one is for people who enjoy cooking very little or don’t want to spend much time in the kitchen. The meals in this program usually involve only 1 or 2 steps in preparation.
The second option is the Meal Plan approach. This program is for people that enjoy cooking and want to prepare their meals. The P90X nutrition guide offers many tasty recipes and plans for this approach that might work better for people with a little more time on their hands.
Finally, the Quick Option approach is for people with no time or to be used on days when time is of the essence. Just because you selected the meal plan approach doesn’t mean you can’t choose a meal from the quick option group on busier days.
Once you have selected the approach that will best fit your needs, the P90X nutrition guide will walk you through the meals and options you have.
Hi. I bought P90x and recieved all the CD’s but it did not come with the fitness or nutrition guide. Where can I buy these from?
Hi Shannon,
We’re sorry we do not sell the guides separately. If you placed an order with us and did not receive all the proper materials, simply contact us via email:
CustomerService@ExtremeBodyWorkout.com
Provide us with your original order number and we’d be happy to send these out you you ASAP!
Can I buy the cd in a store or do I have to order it?
Staff Reply:
February 23rd, 2009 at 1:29 pm
Hi John,
We currently sell all of our home workout programs via our website only. If you have any questions about ordering online please contact us at any time at the following address:
CustomerService@ExtremeBodyWorkout.com
Good morning,
I’m really worried about my current order I made, I still don’t have my delivery confirmation#’s. This is my first time ordering on this site and I’m concern. There’s no toll-free # or any # to contact you, & this is the first site that I’ve ordered form that did not come with one.
I already sent an email through your customer service email yesterday Mar 5th. please can someone email me soon… My CC has been charged already! I’m really worried about this!
Thanks, Catherine
Hi Catherine,
We’re sorry for the confusion. Ellen from customer service has emailed you with the status of your order. It has been processed and shipped so no worries at all. If you have any other questions feel free to contact us at any time at:
CustomerService@ExtremeBodyWorkout.com
We’re looking forward to getting you started with P90X!
I am going to start the work outs but I start late in the day, My question is.. do you recommend me eating dinner before or after my work outs or how long before or after should I eat. because I was planning on drinking the shake right after my workout..
Staff Reply:
March 13th, 2009 at 1:28 pm
Hi Gabriel,
That is a great question and here are some things to keep in mind. If you start your workouts too late in the day, some people find it hard to go to bed at night. Also adding the shake to the workout might make it really hard to get to sleep. If late in the day to you is around six or seven then I would say go for it. Eat a good dinner, have a fierce workout and then relax and rebuild with a tasty shake. A good rule of thumb is to try and not workout or eat anything three hours or less before bedtime. That will insure that the food and shakes have taken their course and you can get an excellent nights sleep.
-Nate
Hi, I have been doing p90 for three weeks now, and I gain 4 lbs. I’m doing goog with my diet. What else I can do?????
Staff Reply:
April 2nd, 2009 at 4:40 pm
Hello Suliani,
Are you losing inches while your gaining weight or are you gaining inches and weight. The weight you’re gaining may be muscle mass if you are losing inches off your waistline. If you are gaining both then I would recommend going back to the beginning of phase I and doing the fat shredder portion over again. This time really push yourself during the workouts and make sure your following the Nutrition Plan as closely as possible. Also redo your Nutrition Level on page 5 of your Nutrition Plan to make sure you are taking in the right amount of calories per day. After all that is done, check back in with us in 30 days and let us know your progress.
-Russell
Hi, I’m in my 7th week of P90X-lean routine and I’m really losing inches. I physically look smaller and my clothes are baggier. However, when I get on the scale, it is steadily creeping up. That is distressing me. I know when you gain muscle mass, you may gain weight on the scale and should pay more attention to the inches. But shouldn’t I start losing fat at some point?? I thought muscle burned 2x as many calories as fat. I am also dieting, and drink a small protein shake after my workout to rebuild. I just feel like I’m never going to acheive my goal weight if I’m steadily gaining.
Staff Reply:
April 14th, 2009 at 12:21 pm
Hello Rashana,
Congratulations Rashana on losing all those inches, now we’re going to help you lose the pounds. I am going to suggest starting on phase I again with your nutrition plan. Keep your workout routine the same for phase II, but go back to eating like your on phase I. That is the fat shredder part of the program and should help you knock more pounds off of you. Remember, this program is flexible and you can adjust it to help suit your needs. So if you need to lose pounds, look back to your diet and do it there. The less fat you put on during eating, the less you will have to work off. Give it a try for two weeks and let us know how it goes.
-Russell
I purchased P90X with the replacement protection in case the dvds got damaged or scratch. I do not have a problem with the dvds, but the nutrition and exercise book have fallen apart. Can I get replacements for the books? Any help would be greatly appreciated.
Thanks
Staff Reply:
April 28th, 2009 at 12:43 pm
Hi Jeff,
Contact customer service and they should be able to help you with your situation.
-Nate
Hi,
My wife and I are enjoying working out together for the first time using the p90x program. We are currently finished our first week. We would like to go out on a date once in a while and have dinner.We are sticking to the nutrtion guide plan to the end but when we go out do we have to worry about what we order for that one meal? or stay within reason? or be very strict? Could you give us some advise on this or tips??? Thank you ! dank.
Staff Reply:
May 8th, 2009 at 1:18 pm
Hello Dan,
Congratulations on finishing up your first week of the program. When it comes to eating out, you’re going to want to really familiarize yourself with the nutrition plan. Most restaurants these days are trying to be health conscience, so picking one of those might be a good option. Otherwise, just try to stay away from real fatty foods and foods that are not on your portions list. Like you said, you’re going to want to stay within reason. Remember, whatever you put into you, you’re going to have to work off the next day. So just be mindful of that. So enjoy a great night on the town and try to eat as healthy as possible.
- Nate
Hello,
Regarding the nutrition plan, I understand that you can alternate between the “Portion Plan” and “Meal Plan”, but I have one more question to clear up my confusion as it relates to the Meal Plan. If I eat the Breakfast meal that is in my chart for Day 1… do I have to eat the lunch and dinner from Day 1 as well? Or can I pick a Breakfast recipe from any day and a lunch/dinner from any other day as well (as long as it is in the same level)? I’m wondering because I like some of the Breakfast meals for that day.. but I don’t like the lunches or dinners.
Thanks
Staff Reply:
July 17th, 2009 at 10:42 am
Hello Ashley,
If you mix and match meals, just be aware of your daily servings. For the most part, each meal has similar nutritional qualities from day to day.
-Erin
My wife and I are currently working through the P90X nutrition guide, and we have decided on the portion-control option. However, there seems to be some discrepancies with respect to the listed calorie amounts and the actual calorie amounts of the foods. For instance, 1 cup of 1% cottage cheese is listed as a serving of dairy at 120 (k)cal, but a container of 1% cottage cheese claims that half of a cup is 100 (k)cal. This would make a full cup 200 (k)cal, at 8 oz. This is just ONE example. 3 oz. of turkey breast (which I am assuming is listed as a raw amount, making it 2 oz. cooked, right?) is said to be 100 (k)cal, but in actuality it comes in at 130 (k)cal. One cup of oatmeal is said to be 1 serving of carbohydrate, at 200 (k)cal, but this does not clarify whether or not the amount is cooked or uncooked – both being off the mark of the 200 (k)cal designation. This is a huge problem for us, since we are attempting to fulfill the calorie requirements of the approach. The “energy boost” phase for the 1,800-calorie individual actually supplies a macronutrient block totaling 1,900 calories – eliminating one serving of protein (100 cal) from the “fat shredder” plan, while supplying an extra serving of carbohydrate (200 cal). How are we to make sense of this information so that we may effectively implement the nutritional guide for the ninety-day period? Thank you.
Staff Reply:
July 17th, 2009 at 10:50 am
Hello Daniel,
One thing some people tend to do when it comes to the Nutrition Plan is overanalyze. This guide was created to complement the workouts and help you to maximize your results. You can use it as a guide to healthy eating or follow it exactly. Counting the calories of each individual food item tends to confuse things, but feel free to make adjustments where you see fit. We want you to succeed and make this program work for you.
-Erin
Hello,
My husband and I are on our first week (2nd day) of the P90X system. While we do understand how important water intake is, what else can we drink? Is black coffee okay? Unsweetened tea? Green tea?
Staff Reply:
July 17th, 2009 at 9:25 am
Hi mrsfrog2005,
Coffee and tea are fine to drink in moderation. But yes, watch the creamers and sugars.
-Erin
I’m about to start p90x and I’m a little confused with the nutrition plan. If my body weight starts me at a level 2 nutrition plan, then do I stay on level 2 throughout the program, or do I change levels as I gain or lose weight?
Staff Reply:
July 17th, 2009 at 9:31 am
Hey Rob,
You can recalculate your nutritional level from phase to phase, but because of the range of the energy amount calculation, you might find you will be staying right where you are.
-Erin
Have been on the fat shredder diet for 4 weeks faithfully hace only lost 5 lbs but I am losing inches is this correct? Also Why only one piece of fruit a day I am starving for fruit
HI,
I have been working the lean program for 4 weeks. I follow the fat shreder diet very faithfully. The only thing I am not able to eat the amount of protien it requires I get too full. I do eat the protien but smaller portions. I am disappointed I have only lost 5lb. My clothes are loose so I must be getting smaller. I also participate in a spin cycle class or run along with the program some days burning as much as 1500 cal in one workout. Whats up? What should I do? I am currently eating 1500-1800/day .I might also add I haven’t missed a workout day yet as I was already pretty used to working out most days.
Staff Reply:
July 17th, 2009 at 9:51 am
Hi June,
Do you have a body fat tester? This is the best way to measure your fat loss. Body weight can trick you. Working out will not only burn fat, but you will start to gain muscle. Muscle weighs more than fat and the scale is not always a good measure of your progress. Especially in the beginning.
The Nutrition Plan was designed to complement the P90X for maximum fat burning and muscle building. All the portions and servings were carefully calculated to make sure you are getting all the nutrients you need to be successful and nothing more.
Don’t fret. Get yourself a body fat tester. If you are sticking to the workouts, following the nutrition plan, and doing some extra cardio, I think you will find that you are progressing quite nicely.
-Erin
Daniel – My wife and I noticed the same thng – it dawned on us that the guide is very general. The plan looks to be counting calaories per type of food. For example at Level II, I get 700 calories of protein per day, 200 calaories of carbs, etc.
We made a spreadsheet that lists out what were eating and how many cal’s of each using: 1 gram of protein/carb = 4 calories, 1 g fat = 9 calroes. Then do the veggies, dairy. fruits….help at all?
Hi there
I ve been a sick for 5 days now & haven’t been able to do anything & I m in week 7 of the p90x ,so when I feel better should I start from week 7 or start from week 1
Thank you for your help
Staff Reply:
July 17th, 2009 at 10:17 am
Hi Mr. O,
Because you are already 7 weeks into the program, it would be a shame to have to start over. Pick up where you left off. It may take a few days to get back into the swing of things, but you should be ok.
-Mike
Just setting a start date and taking pre photos.. I work nights and have a couple questions re the best way to approach the program…
1. should I do the program before work in the evening or wait until morning when I get home from work. I work 7pm-7am?
2. I usually go to bed at 8am right after eating breakfast when should I eat my last meal before bed? Im haveing difficulty figuring out a feasable shedule for eating working out and sleep.
Staff Reply:
July 17th, 2009 at 10:39 am
Hello Dave,
Scheduling your workouts when you work overnights is hard. I think the best time for you to work out is when you wake up. I’m guessing that would be around 3 or 4 PM?
Eating right before you go to bed is not always the best thing to do. Usually, you should wait a few hours after you have eaten to go to bed, but in your case, that might not be possible.
Now this is just a suggestion. It might not work for you, but if I was working 7pm to 7am, here is what my schedule might look like:
sleep @ 8am
wake up @ 3pm
workout @ 3:30 – 4:30/5pm
eat meal @ 6 pm
work @ 7pm – 7am
-depending on your break schedule, try and fit in two meals and two snacks while at work. You should eat about every two hours alternating a snack and a meal. Try and eat you dinner/last meal before bed no later than 6am.
I hope this helps!
-Mike
Rob
I’m about to start p90x and I’m a little confused with the nutrition plan. If my body weight starts me at a level 2 nutrition plan, then do I stay on level 2 throughout the program, or do I change levels as I gain or lose weight?
I have the exact same question. Except I’m starting on Nutrition Level 3. Do I stay in Nutrition level 3 during all the phases or do I keep adjusting to different Nutrition levels after every month of weight loss? I really need to know this, this question is what’s keeping me from starting.
Thanks
Staff Reply:
July 17th, 2009 at 10:40 am
Hi Jeremy,
You can recalculate your nutritional level from phase to phase.
-Mike
I started the P90X regular program for 3 weeks and then switched to the Lean program. I am in my 2nd week of the Lean program. I need to lose about 50 more pounds. From what I have read, I need to be eating around 3400 calories per day, but I have not been able to get close to this amount. Are carbs allowed at this stage? I have seen conflicting answers to this question on the website. The only carbs that I have been eating are those in 1% milk (as part of whey protein shakes), protein bars, whole wheat bread and vegetables. I feel like I am not seeing the results in my stomach area that I should be, but I am starting to see muscle definition in other areas. Am I on the right path?
Staff Reply:
July 24th, 2009 at 10:08 am
Hi Greg,
All levels and phases allow some carbs. The amount may vary from level to level. Foods that contain a significant amount of carbs would be counted as a carb serving ie. wheat bread, pasta, potatoes, etc. Things like milk and protein powder would not be considered a serving of carbohydrates. Milk is obviously a dairy serving and a protein shake would be a serving of protein. Take a look at the approved foods list for each phase to see what foods qualify as a serving in each category. Did you calculate your nutritional level? The formula is located on page 5 of the Nutrition Plan. At the most, depending on your body weight, you should be eating 3,000 calories. Take another look through the Nutrition Plan.
-Erin
Hi,
we are feeling that on the meal plan there really is way too much food for us.
Looking between the meal and portion plan things really do not add up.
We are on day 5, level 2 and if you look at breakfast alone it states – spinach scramble, 12oz milk, grapefruit. looking at the spinach scramble recipe it states “1.5 protein, 2 diary and 1 veg”
But, if you go with the recipe amounts to the the portion plan it comes to way more i.e. 3 ounces of feta = 3 dairy portions, then you have 12 oz of milk which is another 1.5 dairy so, we are at 4.5 already with only breakfast and the daily should be 3. These differences compare throughout different recipes and portion plans. The portion plan appears more correct, because I can’t see how you could eat all the food on the recipe plan
Please advise.
Staff Reply:
August 3rd, 2009 at 10:15 am
Hello H,
The Nutrition Plan can be a little overwhelming. The meal plan is for those who don’t want to figure these things out. It is a balanced plan for P90X’ers. The nutritionists made it so the portions approach was user friendly. So that your average person, who may not know a whole lot about nutrition, can choose his/her own meals and still be eating a balanced meal that would also be complementing the P90X workouts. Looking at both often confuses people.
-Erin
hi, i weigh 250 pounds. does that automatically put me into a level 3? 3000 calories seems like alot. how many should i be getting a day? thanks jim
The nutrition plan is a bit off.The calories by portions are wrong.The book says phase 1 is 50% pro 30% carb 20% fat,so should a person count calories to be exact or just pick portions to get close to this amount?
This is the only place I could find to ask this. I have not bought P90X yet and have a question. The people I know using it are successful but a lot younger and not as overweight as I am. I am 60 years old, 5′-11″, a little over 300 lbs. Is this going to be too intense? I’m still pretty active and need something to help.
Hello Bill,
Working out, loosing weight and building muscle through a fitness program is always a unique experience, and your individual results will naturally vary from the results of someone else. The more overweight you are, the more challenges you’ll be up against, typically in the areas of stamina, flexibility, etc. That being said, we recommend that you pace yourself overall and gradually make exercise a real part of your life.
Chances are you’re not quite ready for P90X yet and that’s OK! In time, with dedication to improve your health and fitness level, you’ll definitely get there. We suggest you start off with one of our other programs that are less intense and work your way up to P90X. Power 90 is a great program and is the perfect stepping stone to P90X. We offer a 30 day money back guarantee if you decide it’s not right for you. We look forward to getting you started soon and we wish you the very best in your endeavor to becoming a healthier you!
Power 90
http://www.extremebodyworkout.com/power90-products/power90.php
I have a 3 month old son and am breastfeeding but am anxious to start on the program.How will this affect my nutrition?
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