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?
Staff Reply:
January 5th, 2010 at 4:17 pm
Hi Chris,
this shouldn’t affect your diet too much, you will still be eating healthy foods. Of course follow all the rules on eating while breast feeding first, then follow the Nutrition Plan second. If you start to feel like don’t have enough energy, you should try get more calories in. This all depends on how breast feeding affects your energy levels. I wouldn’t take any of the supplements. Just be sure to have a healthy diet and eat enough to energize yourself for the workouts.
-Mike
Staff
for the 3 phases there is a percentage of protein, carbs, and fat your calories should consist of. do i have to calculate that or if i eat the servings and the number of servings the book says will it be around those percentages?
Staff Reply:
January 5th, 2010 at 4:20 pm
Hi Matthew,
If you are following the meal plan, all that is figured out for you. If you are following the portions approach, just follow the daily servings chart. This chart is set up in those percentages so you don’t have to worry about that.
-Mike
Staff
Hey, I am about to start P90X and was looking at the portion plan, and see for example in level III phase I it says 9 protein servings, 4 dairy, etc. How should these be split up during the day? For example, during breakfast, 2 protein, 2 dairy…? What Im asking is I dont really know how to split up the portions throughout the day, and I could not find anything about it in the book. Could you give a guideline or a source to go to figure this out?
Staff Reply:
January 5th, 2010 at 4:29 pm
Hey Jeff,
if you are doing the portions approach, I would keep a food journal. It helps if you write everything down. Especially a level III like yourself that needs a lot more than other levels. Since you need so much protein, I would spit it this way:
2 breakfast
1 snack
2 lunch
1 snack
3 dinner
From there, you can add in the other elements that you need. Fruits would be good for snacks, breakfast, or lunch. Vegetables can be snacks and of course have a couple servings for dinner. Dairy can be cheese on your broccoli, a cup of yogurt with your snack, or a glass of skim milk with your breakfast. Fats and carbs are limited in phase 1 so you might have more trouble eating only 1 serving of each than fitting them in! In fact you wont have trouble fitting them in!
I hope I gave you some good ideas!
-Mike
Staff
My fiance’ misplaced his nutrition guide. How can we get another?
Staff Reply:
January 5th, 2010 at 4:29 pm
Please contact a customer service representative:
http://www.extremebodyworkout.com/customer-service.php
Hi, what if I were to follow the nutritional plan, but instead of using the Recovery Formula, i drink a protein shake instead?
Staff Reply:
January 5th, 2010 at 4:35 pm
Hello Shadman,
protein drinks are good, however there is an element in the recovery drink that helps you “recover.” Protein shakes are great for your muscles but you might be missing that one element that you might find you need for muscle soreness. Check out the label and watch the video:
http://www.extremebodyworkout.com/p90x-products/p90x-peak-recovery-formula.php
-Mike
Staff
Hi – I’m a 52-year-young man. 6′1″. 170 lbs. In excellent health. I don’t need to lose weight – in fact I wouldn’t mind gaining about 10-15 pounds! I’m too thin for my height. I would like to add a little muscle mass and strength. Is there anything that the p90x plan can do for me – or is it tailored to another body-type than mine.
Thank you!
Staff Reply:
January 18th, 2010 at 3:46 pm
Hello Jim, P90X can be used in various way. To loose weight, gain weight, or to improve everything from muscle mass, speed, and overall athletic ability. It’s all about how you use it. Of course, if you want to gain weight, do not do the lean or doubles approach. Stick with the Classic approach. To gain good weight, you need to add muscle mass. To add mass, you need to stick to the heavier weights and do about 8-10 reps. The last two reps should be hard, so if you can do 11, you need something heavier.
Your diet is also important. I would skip phase 1 all together. This is the fat shredder phase and most people loose the most weight (fat) during this phase. Go right to pahse 2 or 3.
-Mike
Helo,
I am starting p90x tomorrow ,I am 6′1 at 230 lbs ,according to the nutition guide I should be eating 3000 calories,this sounds like a lot .Is the the correct amount?I will be following the meal plans
Thanks
Staff Reply:
January 18th, 2010 at 3:49 pm
Hello Louie,
yes. That calculation is correct. You do fall under the 3000 calorie nutritional level. Follow the plan for level 3. If you can’t eat everything, eat what you can. As you get into your workouts and need more energy, you will start to eat 3000 calories per day more easily.
-Mike
Hello,
I want to order P90X soon and was looking at the nutrition plan. I am 6′1″, 210 lbs. and was looking to follow the meal plan. I don’t know a lot about nurtrition but know what a lot of food is. This seems like a lot of to eat in a day and it would be very expensive. I may be reading it wrong but 140 oz of meat for lunches and dinners and 40+ eggs for breakfasts, per week seems overwhelming. Am I not understanding or is this truly the plan? If so, are there cheaper alternatives or lesser portions that would enable me to still be successful?
Thanks.
Staff Reply:
January 18th, 2010 at 4:44 pm
Hello Ray,
if you are feeling overwhelmed by the meal plan, check out the portions approach. This way you can choose what you eat from the approved foods list all while sticking to the servings chart. It’s a little less overwhelming than the meal plan. It will also save you time in the grocery store and it will also save you money.
-Mike
How do you feel about diet soda and, for that matter, artificial sweeteners? I love my caffeine. I gave up the carbs for P90X and am a bit grouchy after the first week…hoping I can keep the caffeine if I use Artificial sweetners.
Thanks!
Staff Reply:
January 18th, 2010 at 4:57 pm
Hello Lia,
Diet soda is no better for you than regular soda. I am a coffee drinker too, but I would much rather put a tiny bit of regular sugar in my cup than a packet of artificial sweetener. Not only because of the chemicals they add to make these sweeteners, but because we eat natural sugar everyday in fruits anyway. When you have too much spleda or equal, your body gets confused as to how to process real sugar calories. Granted, a no calorie sweetener might sound like a good idea if you are on a diet, but when you do have that piece of fruit, which you should have, your body might confuse that sugar for the fake stuff and not process it correctly. I know this might sound stupid, but it’s true!!!! Who knows anyone in great shape that drinks diet soda? Most people I know who are big “diet” soda drinkers are actually overweight.
Some of that is my opinion and some of it is fact!
I love caffeine too! Can’t function without it!
-Mike
Very interested to purchase p90x. My problem is that I cant stomach vegetables and most fruits.What options will i have with your diet? Thanks.
Staff Reply:
January 25th, 2010 at 4:39 pm
Hello Harry,
that’s a tough one. Fruits and vegetables are important to have everyday. Do you like V8? There are some really tasty fruit blends that gives you a full serving of vegetables.
-Mike
I just purchased p90x but I haven’t recieved it yet. I’m very concern and dont know what I will be missing because I dont have any equipment, but before I start if I’m trying to build muscle and gain weight (muscle mass). Do I need to be eating more or just the meals that satisfy me and the strict meal plan that I go by?
Staff Reply:
January 25th, 2010 at 4:42 pm
Hello Rob,
for the P90X, you should have either dumbbells and a chin-up bar, or the resistance bands with the door attachment. The chin-up exercises can be done with the bands and door attachment. Other than that, you might want to get a Yoga mat.
There is a nutrition plan and a guide to help you find your nutritional level. Depending on your height and weight, the guide will tell you how many calories you should have each day and what to eat.
-Mike
Hi,
I’m about to start p90x and i have a question regarding the nutrition guide. I’m 5′8 and weigh 256 lbs, so according to my calculations that puts me on level 3 of the nutrition levels. I’m really looking to lose weight rather then bulking up. so will i still lose weight even though I’m taking in 3000 cals on level 3? or should i start on a lower level with less cals intake? Thanks in advanced!
Staff Reply:
January 26th, 2010 at 3:05 pm
Hello Jay,
that is correct. You should be a level 3. If you look at the daily servings chart for the fat shredder phase, you will see that your fat and carbs are seriously limited. You will always find fat in meat, but this plan tells you to choose lean meats. So if you are not taking in too much fat and carbs, you will still loose weight even through you are a level 3. Most people find it hard to eat all that the nutrition plan requires of them at first, usually those who choose the meal plan option. After a while, your body is starting to need more because of the workouts you will be doing, and those same people find it easier to fulfill the daily nutrition requirements.
-Mike
I have purchased p90x and I haven’t received it yet so I am trying to do my homework on food selection and menu planning. I use to be really fit and followed proper nutrition by calorie counting and watched fat&good carb intake.
My 1st question arises from the use of the excel file and going over quantities of card and fat, is phase 1 ketosis cycle? If not, is there a range I should be shooting for on carb and fat gram intake using level 3?
I know I haven’t watched the video yet for further information and want to work the program but as I think back to my daily menu I am feeling as if I might have difficulties following it.
2nd question is the below in-line with what I should be shooting for?
Breakfast: Two(real) eggs, slice of toast, and bowl of oatmeal made with whole mile and a TBSP of jelly in it.
Lunch: Half of a rotisserie chicken with skin, 1/3-1/2 cup of white rice and 1/3-1/2 cup mixed vegetable
Dinner: 4 eggs or can of tuna, EAS shake with whole milk (after workout)
Snack: half a can of kidney beans during the day.
Staff Reply:
February 2nd, 2010 at 2:58 pm
Hi Anthony,
this is not a ketosis cycle. The workouts are too intense for that type of diet. The nutrition plan will give you the exact number of servings of carbs, proteins, etc. that you should be eating for your weight.
Your diet doesn’t really fall in line with the nutrition plan. I will take your idea and tweak it a bit to fit in with the program diet:
Phase 1 Level III
Breakfast:
6 egg whites
1 slice of whole wheat toast w/whole fruit jam…no sugar
-no oatmeal
Adding: cottage cheese or yogurt
Adding: 1 piece of fruit
Adding: 4 slices of turkey bacon
Lunch:
1 whole chicken breast, boneless, skinless
1/2 cup brown rice
1 cup mixed vegetables
Dinner:
1 can of tuna
after workout shake made with skim milk
(are you mixing this all in a blender?)
Adding: 2 cups salad greens
Adding: low fat dressing
Snacks:
1 cup Kidney beans
protein bar
yogurt, cottage cheese, or string cheese
It’s a little different and there could be another serving of dairy, vegetables and protein added somewhere. Your idea was close, but didn’t include enough protein, vegetables, and included too many carbs (kidney beans is considered a carb). This diet wants you to avoid most “white” carbs like bread, rice and pasta and go for whole grain. Low fat dairy and lean meats. It’s breaks down to 50% 30% 20% for protein, carbs, then fat.
I hope I was able to give you a better idea of what the diet is like. You will have a good understanding when you get your P90X in the mail and can read over the Nutrition Plan yourself.
Good Luck!!
-Mike
How long does it take for it to come in? Its already going to be two weeks …
Staff Reply:
February 2nd, 2010 at 2:30 pm
Hello Rob,
depending on where you live, it can take a couple weeks. I would contact customer service or use the tracking page to check the status of your order.
http://www.extremebodyworkout.com/tracking.php
http://www.extremebodyworkout.com/customer-service.php
-Mike
I just started the system today and I’m using the portion approach. Does the drink also count as a protein?
Staff Reply:
February 2nd, 2010 at 2:27 pm
Hello Susana,
if it is a protein shake, yes.
-Mike
Susana,
did you mean the Recovery Drink? Sorry, I read your post too quickly! The recovery drink should NOT be included in your daily servings of protein. If you have a protein shake in addition to the recovery drink, then that shake would be a serving of protein.
-Mike
At what point would you recommend switching from Fat Shredder to Energy Booster and then on to Endurance Maximizer? Would you recommend a certain % of body fat or is the a more optimal way?
Thanks
Staff Reply:
February 5th, 2010 at 2:21 pm
Hi Mike,
you can go by how you are feeling. If you need more energy to even get through the workouts, it’s time to move on to the next phase. OR, if you feel that you have lost a good amount of body fat, you are satisfied with your weight loss so far, you can move on to the next phase. You can really follow any phase at any time. You could be on your last week of the P90X and still be in phase 1. It’s totally up to you, how you feel, and how your body is responding to the diet and workouts.
-Mike
I m at level 1 and I want to build up muscle so I would have to do 8 -10 reps heavy right? or should I buy a 15lb dumbell? and I have a 30lb.
Staff Reply:
February 15th, 2010 at 2:16 pm
Hi Rob,
you should do 8-10 reps, but the last two should be really hard. If you can do 11, you need something heavier. If this is something you can achieve with the 30 pound weight, stick with it for a little while, then increase your weight by 5 or 10 pounds as you get further along in your workouts. It doesn’t hurt to have a range of weight for those exercises that you might need something lighter like when you are working the triceps area.
-Mike
Mike,
I am considering purchasing p90x. I had shoulder surgery aboout 18 mos ago. Is there a medical peron on staff that I can speak with on the phone. I did not see where there is a phone number that I could call. Have an Xcellent day!
Ed
I am a 34 year old male, 6′ and weights about 180-185lbs. I’ve been religiously following the program for going on 2 years now, with little to no growth in muscle. I watch the info commercials and laugh at the results that they get in 90 days! HA, I’ve been working my butt off for 2 years and I still have love handles!!! Yes, I have some muscle definition, but nothing like I feel like I should have by now!
When I first began the program, my goals were to lose excessive weight and to tone up. (Weight about 200lbs and went down to 180lbs.) Well I did that, however took about 6 months. Now my goals have changed to where I want to see muscle definition! However, I am just not getting the results that I want. Also, I am a runner that runs between 20-30 miles a week on top of the program. Mainly for marathon training and keeping the weight off.
I feel like my nutrition is probably the main reason for my lack of attaining my goal. Not totally sure though. I eat very healthy!! I do not have a food chart, nor do I spend alot of time trying to figure out meals (do not have the time) I just buy healthy low in fat, high in carbs and protiens. I consume between 2000-2600 cal per day maybe more or less, depending on the work out day. The big thing is I usually just listen to my body… If my body is hungry then I feed it.
In the morning I usually consume a protien shake and also post workout. I try to consume 2-3 protein shakes daily but feel like I start putting on to much excessive weight, which I really do not want. So the question is….. HOW do I get the rippin muscles that I want??? HELP!
Staff Reply:
February 15th, 2010 at 3:01 pm
Hello Stacy,
I can’t say that I know exactly what’s going on here. Everyone responds to exercise slightly differently. You did lose 20 pounds initially which is awesome! It could very well be your diet. 2600 is probably too much to be honest with you. I would try and shoot for 2400 or less. You would be a level II in our Nutrition Guide, and a level II should eat 2400 calories per day at the most. You need lots of protein to feed your muscles if you want them to grow. Let me give you an idea of a balanced diet for someone like you who is doing the P90X:
Proteins: 7 servings
Dairy: 3 servings
Fruits: 1 serving
Vegetables: 4 servings
Fats: 1 serving
Carbohydrates: 1 serving
Snacks: 2 servings
1 Protein bar
1 recovery drink
You should also keep increasing the intensity of your workouts so your body doesn’t get used to what you are doing. The P90X was made to prevent you from hitting that “plateau” but doing this program over and over again might run you into that problem. You can add P90X Plus workouts to this program to increase the intensity level that will break down any “plateaus” you might have hit.
This last point has been argued both ways, but excessive cardio MAY slow muscle growth. I wouldn’t give up. You just have to find the right combination of diet and exercise that is best for you.
Good luck!
-Mike
I just started yesterday. I’m a pretty big guy 264lbs, I’m doing pretty good on the workouts. But the food WOW I’m a big eater and I’m finding it hard to eat it all!! Or am I doing it wrong. Im following the mealplan approach I’m a level III. It’s day 2 and I just finished the Shrimp stir fry am I supposed to eat all that? These meals are for 1 person?! I know its lowfat but that whole thing is 571 calories?!! Just tell me I’m doing it right. I keep looking for portions on the big meals and I guess those are just one portion. But they look like enough for my whole family!!
Staff Reply:
February 15th, 2010 at 3:07 pm
Hi Ronnie!
You are NOT alone! A lot of people say the same thing. Some of the recipes are more than one serving, although that one doesn’t specify. You don’t have to stuff yourself silly. Eat what you are comfortable with. You might find that further down the road you will actually finish the whole meal. In the mean time, maybe freeze half of it for the next week or share it with your family. As long as you aren’t over eating or starving yourself, you should be good with eating until you are full!
-Mike
Hey Mike,
Thanks for the feedback, very helpful! Funny how one can just get so stuck in a routine. I think I just keep saying to myself, “maybe this week I’ll see results.” My calorie intake really does vary. I use to spend a lot of time figuring out how much with every meal, but when I lost the weight and kept it off, I spend less time adding it all up. I am very aware of the Calorie contents per item/serving so I am carefull not to go to crazy.
Can you provide a variety of meal ideas that will sink with your serving suggestions? I tried the P90X nutrition plan and realize the time spent creating it, but find it somewhat expensive. It would be probably perfect if I was single and didn’t have to worry about what the whole family was eating….
I have been doing P90Xplus, started it a few months ago. Also, bought a few of the 1 on 1 with Tony, to mix things up even more.
I get what your saying about the excessive cardio and have reduced my time spent before with little to no gains. I tend to run more from Sept-Mar and taper off in the summer.
Thanks Mike…I want to do this right because I’ve failed so many times before….any advice for soreness, I’m not going to quit but I’m pretty sore. Do I just work through the pain? The workouts really work just a couple of areas at a time AND I CAN FEEL IT!! Yesterday it was my triceps and shoulders still sore….. today my hammies and quads. Any advice would be appreciated….
Staff Reply:
February 17th, 2010 at 2:07 pm
Hi Ronnie,
the recovery formula would be best for muscle soreness:
http://www.extremebodyworkout.com/p90x-products/p90x-peak-recovery-formula.php
-Mike
IS THE Quick Option approach JUST FOR busier days OR CAN YOU USE IT ALL THE TIME
Staff Reply:
February 17th, 2010 at 2:10 pm
Hi Kaden,
the quick at home meals are ok for all the time. Frozen dinners and fast food should be used when needed!
-Mike
i dont get how to use the nutrition plan book…help!
Staff Reply:
February 17th, 2010 at 2:10 pm
Hello Jose,
which part are you confused about?
Hi Ronnie,
P90X produces a Recovery drink that works well with the body to help recover from rigourous exercises such as P90X. Try it, if you haven’t already it taste great and I think it does help. Also, make sure you are staying hydrated. One more thing, do not feel like you have to keep up with the video, push pause if you’re feeling wasted, take a break and get back to it. Setting your own pass can help reduce fatigue…
I have problems with gout attacks. I know that I need to lose body fat, but quick weight loss is not a good thing for gout. Will the P90X workout & high protein diet increase the risk of bringing on a gout attack?
Staff Reply:
February 19th, 2010 at 2:34 pm
It could possibly. Some people do experience rapid weight loss, especially in the first two weeks. Check with your doctor on this one.
-Mike
do u have to use protein shakes to get good results
Staff Reply:
February 19th, 2010 at 2:36 pm
Hello Eric,
no, it’s just good to have around to be sure you are getting the right amount of protein for this program. Protein is essential for the P90X, and if you are not getting enough, you results may not be as great. Protein helps to build muscle, which in turn helps to burn fat. Burning fat and building muscle are the key elements in becoming lean and “ripped.”
-Mike
Hi,
I’ve been doing the P90X diet for a few weeks. Now, first question, lets just say I were to follow this diet with the workout, would I be putting on weight?
And secondly, As I’ve just started, some of the workouts completely shatter my body, so I took a few days rest to recuperate, is this a bad thing to do?
And lastly, is it okay to use the P90X protein bar (or equivalent) as a meal replacement? Let’s just say I don’t have the time to eat lunch, is it okay to take one?
Thanks in advance.
Sorry, I meant to say “without the workout”
Oh, and one last question!
Do you recommend taking metabolism burner tablets such as the ones sold at Robek’s to help lose the pounds?
Thanks again.
Staff Reply:
February 25th, 2010 at 4:12 pm
Hi Mark,
do you want to lose weight or put it on? If you don’t follow the diet, you might not lose any weight. Doing the workouts will add muscle mass, so yes, you might end up gaining weight.
I wouldn’t take a couple days rest any more. You really need to exercise every day to get great results. The fact that you are pushing your body to do something different every day is the key to this program. Try the P90X Recovery Formula. This stuff really helps with muscle recovery and soreness.
I can’t really recommend any supplements that aren’t recommended by beachbody to go along with these workouts. Check out Activit Metabolism formula, maybe you can compare labels.
http://www.extremebodyworkout.com/power90-products/activit-metabolism-formula.php
-Mike
i have just finished my first round, and getting ready to start my 2 round how many rounds can u do before u stop seeing results
Staff Reply:
February 25th, 2010 at 4:14 pm
Hi John, I guess you can be the test subject! I haven’t heard about anyone who has done several rounds and stopped seeing results. Most people at this point (round 2 and beyond), start to add in P90X plus into their regular P90X schedule. This changes it up a bit which helps them overcome any “plateauing” issues.
-Mike
Quick question, I read the manuals and booklets that came with the p90x system. I have a question.
It recommends like 5 meals a day. How is one supposed to manage that? Would I be able to eat like 2 meals a day and a snack?
Let’s say I ate breakfast when I got up, had a snack 4 hours later and 4 hours later ate dinner.
Not sure if it matters but I’m not an over weight guy. I’m 6′8 and 195lbs. I’m really looking to add some weight/bulk(maybe 10-15lbs) and tone up a little. That’s my goal.
Help?
Staff Reply:
February 25th, 2010 at 4:17 pm
Hi George,
3 meals a day is normal for most people. Just add in two snacks in between those meals and you’re covered. The point of eating more frequently is to speed up your metabolism. Also to fuel your body for these intense workouts. You should eat every 2-3 hours. A protein bar or protein drink could be a snack.
-Mike
Thanks for the reply.
I want to lose weight around my stomach area the most but what I meant was, lets say I JUST do the DIET on it’s own without the workout, would I lose weight or gain it?
I do continue to do the workouts, I’m just curious to whether or not the diet would help on it’s own.
Staff Reply:
March 2nd, 2010 at 3:41 pm
Hi Mark,
I believe it would. Just because the foods are healthy, and carbs are seriously limited. Low fat, not a lot of sugar, lean meats, no junk food………a good diet even if you aren’t working out. The only thing I might adjust is the amount of protein. Eating smaller meals more frequently will speed up your metabolism which can lead to weight loss.
-Mike
And I use both the protein shake formula and the recovery formula. Thanks!
dose the resistance bands come with the program
Staff Reply:
March 10th, 2010 at 4:12 pm
Hello Josh,
the bands are sold separately.
Mike
Hey guys, I got P90x and I’m a skinny dude trying to bulk up. I’m 18 and I’ve been doing 8-10 reps max weight and doing classic doing my best. Which nutrition plan would be best? What else should I get to bulk up best, thanks guys!
Staff Reply:
March 10th, 2010 at 4:13 pm
HI Justin,
I would skip the first phase all together and go to either phase 2 or 3. You also need to calculate your nutritional level to be sure you are getting the right amount of calories.
-Mike
Quick question…Next week I start Phase II and the “energy booster” portion of the diet. One problem I am diabetic (pills only) and I notice pasta, oatmeal, potato’s etc are on this …should I still do this or stick with the Phase I meal plan?
Staff Reply:
March 10th, 2010 at 4:17 pm
Hello Ronnie,
you can follow any approach at any time during this program. You can move on to phase II if you want and make adjustments to suit your diabetic needs.
-Mike
Do u have to follow the nutrition all the way to see results
Staff Reply:
March 10th, 2010 at 4:18 pm
Hello Josh,
I would say, yes. If you want to lose weight anyway. The workouts will get your body into better shape, but the combination of the diet and the workouts really boosts you fat loss.
-Mike
Hi, My husband and I will be starting this programme tomorrow, we have just done the groceries and got most things in place and hopefully starting our day with a homemade smoothie (yoghurt, milk and berries). I do however have a couple questions.
1: I have had a look at the Ab ripper x and one of the things they get you to do is lie on your back, one hand behind your neck/head and the with the other arm keep it straight and pull yourself into a sitting position…I cannot even get a few inches off my back…(for your info, I’m 5′2″ and weigh 71kgs. I have had four children, my youngest just turned one and I am still feeding him once at night and once in the morning) So my question to you is, How do I work up to doing one sit up?….My husband and I have done the fit test and I can do everything apart from the pull up!
2: Because I am over weight, obviously I am wanting to lose it but also still feeding babe a little and worried about bulking up…I am slowly weaning Benjamin off so not too bothered about that side of things but would like some advice about how to lose the weight, do the programme and not turn out to be a michelin woman!
3: Also I am a carb lover through and through and my body doesn’t seem to like meat. BUT willing to make this change just wondering if I am going to have serious withdrawals???
Thanks very much for all this – I realise there is a lot to answer but much appreciated
Tillie
Staff Reply:
March 11th, 2010 at 2:08 pm
Hi Tillie,
1. Ab ripper is hard for, I think everyone, at first! Do what you can and eventually you will be able to do those wide leg sit ups.
2. You wont bulk up with this program unless you really hit the heavy weights and eat lots of protein. If you follow the diet plan closely and do your best with the workouts, you will lose weight.
3. Carbs are really limited in this program and you will struggle at first. You need protein, so maybe you can find a meat that you body will agree with and stick with that. You can get protein from other sources, at the guide will tell you, so you won’t have to force down a pound of beef!
Do what you can to the best of your ability! Follow the plan to the best of your ability!! You can get great results if you just push yourself and stick with it for the FULL 90 DAYS!
-Mike
Hi!
I am excited to purchase P90X, but I am hesitating for a couple of reasons…
First…I dislike fish and seafood, does the diet provide other options?
Second, I work four ten hour days a week, and my husband and I have a combined five kids, all between 6 and 9. Are there any others out there in a similiar situation that are finding time to fit the hour a day workouts in?
I want very much to be back in the shape I was in before my three kids came along, but am afraid of the time commitment!
Thanks for your help!
Staff Reply:
March 15th, 2010 at 3:05 pm
Hello Jenny,
I hate fish too. You don’t have to eat it, you can choose other things like chicken.
I’ll leave your other concern for others who can relate to comment on!
-Mike
I just finished the first week of P90X, my main problems are my beer belly and a double chin. im 5 10 and 180 lbs, how long would it be before I start seeing a noticable loss in those 2 areas? im doing fat shredder level 2.
And I also enjoy a cup of coffee in the morning, I havent had any this week, but I seen in previous comments its ok to drink coffee. How much coffee can I drink, and how much milk and sugar can be added?
Staff Reply:
March 15th, 2010 at 3:08 pm
Hello Greg,
an over all loss in body fat should do the trick! You could start to see a difference within the first two weeks, or it might take up to 8 weeks to see results, which is common.
Coffee by itself is totally fine. It’s the stuff you put in it that can cause a problem, if you drink a lot! Try to use very little to no sugar and try for a low fat or no fat non dairy creamer. I would say no more than 2 or 3 cups per day which is normal for TONS of people!
-Mike
I am about to order and can’t wait to get started but I have a couple of questions…
Should the videos be done in a certain order to achieve different results? My husband and I want to do the workouts together however he wants to lose weight (his BMI is 30 and mine is 20) and I mainly want to tone and add muscle… can we still do it together.
Other than our weekend resturants and drinks that we will be cutting out, we already eat very healthy (except I know I need more protein) so do we have to do the nutrition plan to see results? Also, if we “juice” or do “whole food smoothies”, can that count as a meal or should that be a snack?
Thanks for the help!
Staff Reply:
March 16th, 2010 at 2:57 pm
Hi Christy,
the workouts are supposed to be done in a specific order laid out in the fitness guide.
You an your husband can do this program together. Not only will it help you to lose weight, you will add muscle and tone what you already have. If he isn’t concerned with adding muscle, he can do the lean approach and you can do the classic approach.
If your diet is similar to the P90X nutrition plan where you have enough protein, you should see the same results. I would say the portion size would make the difference and determine wether you have a snack or a meal.
Anytime!
-Mike
I am on week 2 of p90x and I am on the level III diet. My problem is that im not supposed to be eating dairy. Are there other foods that i can substitute for the calories that the nutrition guide says to get from dairy products?
Thanks,
Rusty
Staff Reply:
March 18th, 2010 at 2:09 pm
Hello Rusty,
there are some “non-dairy” dairy products out there. Have you tried soy or almond milk? You can also get these products in the form of cheese and yogurt.
If you go for soy, make sure it’s fortified with calcium. Soy milk has about 1/16 of the calcium that comes from cow’s milk.
If you just have a lactose intolerance, Latcaid brand has a ton of products to chose from.
-Mike
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