Planning to start with the ninety day P90X diet program but don’t know what it’s all about? Read on for complete information on P90X nutrition guide and gain all the benefits of this program.
Diet and exercise are two inseparable parts of any exercise program. It is impossible to reach one’s fitness goals if any one of these is overlooked. The same logic has been used by fitness trainer Tony Horton and beachbody home fitness company, while designing the P90X nutrition guide, which has to be followed in tandem with the P90X workout schedule. The logic behind designing this fitness diet is that when a person burns more calories than he consumes, he burns fat and his body becomes lean. However, to perform exercises, the body needs energy so each and every calorie that the person consumes through his diet, should be of very high quality.
P90X Nutrition Plan
This is divided into three phases in accordance with the P90X calendar. The first phase is the fat burning phase, the second is the strength increasing phase and the third is the endurance building phase. Here is the nutrition guide for each of these phases.
Fat Shredder (For Days 1-28)
The first phase is designed in such a way so as to make the body lean. In this phase, a high protein diet has to be undertaken, which helps in strengthening the muscles, at the same time losing fat from the body. The daily diet should consist of 50% proteins, 30% carbohydrates and 20% fats.
The fat shredder phase is further divided into three levels, according to which the number of portions that a person has to consume are determined. A person has to determine which nutrition level he is in before starting to follow the P90X nutrition plan. To determine the nutrition level, RMR (Body weight * 10) is added to DAB (RMR * 20%). If the outcome falls between 1800-2399, then the nutrition level is one, if the outcome is between 2400-2999, then the nutrition level is two and if the outcome is more than 3000, then the nutrition level is three.
Diet for Level I Phase I
- Proteins – 5 servings
- Dairy Products – 2 servings
- Fresh Fruits – 1 servings
- Vegetables – 2 servings
- Fats – 1 servings
- Carbohydrates – 1 serving
- Condiments – 1 serving
- Snacks – 1 serving
- P90X supplements such as recovery drink and protein bar – 1 serving each
Diet for Level II Phase I
- Proteins – 7 servings
- Dairy Products – 3 servings
- Fresh Fruits – 1 serving
- Vegetables – 4 servings
- Fats – 1 servings
- Carbohydrates – 1 serving
- Condiments – 2 servings
- Snacks – 1 serving
- P90X supplements such as recovery drink and protein bar – 1 serving each
Diet for Level III Phase I
- Proteins – 9 servings
- Dairy Products – 4 servings
- Fresh Fruits – 2 servings
- Vegetables – 4 servings
- Fats – 1 servings
- Carbohydrates – 1 serving
- Condiments – 2 servings
- Snacks – 2 servings
- P90X supplements such as recovery drink and protein bar – 1 serving each
Energy Booster (For Days 29-56)
The second phase is designed to increase the body’s strength as the P90X workout schedule becomes highly intensive during this phase. So, to prepare the body for this extreme workout, changes in this weight loss diet are made. The diet in this phase is a mix of proteins and carbohydrate in equal quantities with a small amount of fat to provide the body with the right amount of energy. The daily diet should consist of 40% proteins, 40% carbohydrates and 20% fats.
Diet for Phase II
- Proteins – 4 servings
- Dairy Products – 2 servings
- Fresh Fruits – 1 serving
- Vegetables – 2 servings
- Fats – 1 servings
- Carbohydrates – 2 servings
- Condiments – 1 serving
- Snacks – 1 serving
- P90X supplements such as recovery drink and protein bar – 1 serving each
Endurance Maximizer (For Days 57-90)
The third phase of this diet and exercise program is designed to make the body fit like an athlete’s by increasing the carbohydrates in the diet. This phase is taken up only if the person has lost enough weight during the first two phases, otherwise this phase is completely foregone and the person can continue with the diet meant for either the first or the second phase. The diet during this phase consists of proteins, small amounts of fat and complex carbohydrates. The daily diet should consist of 40% carbohydrates, 20% proteins and 20% fats.
Diet for Phase III
- Proteins – 2 servings
- Dairy Products – 1 serving
- Fresh Fruits – 2 servings
- Vegetables – 2 servings
- Fats – 1 serving
- Carbohydrates – 3 servings
- Condiments – 2 servings
- Snacks – 2 servings
- P90X recovery drink – 1 serving
Notes on P90x Nutrition Facts : Fats – 120 calories = 1 serving, Proteins – 100 calories = 1 serving, Carbohydrates – 200 calories = 1 serving, Dairy products – 120 calories = 1 serving, Fruits – 100 calories = 1 serving, Vegetables – 50 calories = 1 serving, Condiments – 50 calories = 1 serving, Snacks – 100 calories = 1 serving.
The P90X nutrition plan is not your regular quick fix crash diet. It is about the right food choices and the right portions which should be eaten, so that the body has enough fuel to carry on with the P90X exercise routine. So, all those people who are absolutely serious about their fitness goals and want to lose some good amount of weight with the help of P90X workout, should complement it with the high protein and nutritious P90X diet plan. P90X plan should be followed as it is, without any alteration and that too for all the ninety days as suggested, to achieve maximum benefits out of it.