- P90X3 Fitness Guide: A booklet which contains a step by step guide to P90X3 along with a detailed explanation of every exercise in the P90X3 program. P90X3 Nutrition Guide: A booklet that contains a simple nutrition plan and meal plan that you can follow while completing P90X3.
- P90X3 Nutrition Plan Overview One aspect of the P90X3 that I'm pretty jazzed about, is that this program is for everyone! Its not just for elite athletes and its not just for beginners. What's even cooler is that the P90X3 nutrition guide isn't designed for people who just want to lose weight.
- Nutrition Guide – P90X3 Nutrition Guide This is the bread and butter of any program. While P90X and P90X2 where complete with meal planning by phase and full of recipes, P90X3 simplifies it even more.
- DIETS & PLANS
- LOSING WEIGHT
- FOODS TO EAT
- CALCULATORS
- FREE STUFF
This is a diet plan that athletes can follow and keep their performance to a high level. It is a balanced nutrition plan that includes complex carbs (for more energy and endurance), lean proteins (for muscles creation) and healthy fats (again for energy). This will help you finish P90X, after you’ve lost the excess weight, and get much stronger.
The P90X Nutrition Plan is a 13-week program that is designed to assist dieters to lose weight and build muscle.
It is used in conjunction with the P90X Workout Program that includes intensive resistance training routines.
Recently P90X revamped their whole program and it’s now called P90X3.
P90X3 Diet Basics
The P90X3 Nutrition Plan includes three phases:
Phase 1: Fat Shredder
This phase is the lowest in calories to help kick start weight loss and is followed for the first four weeks.
Carbohydrates are almost completely eliminated while protein intake is kept high to help with building muscle and burning fat.
Phase 2: Energy Booster
In phase two complex carbohydrates are added back into the diet to allow you to train harder and keep up with the intense workouts during this phase.
Dieters are permitted to eat three serves of complex carbohydrates such as whole wheat bread, pasta or oatmeal as well as one piece of low glycemic index fruit daily.
Protein intake also remains high so as to aid in muscle recovery.
You can stick with this phase as long as it is working for you and only need to progress to phase 3 if you want to increase muscular endurance and gain more muscle.
Phase 3: Endurance Maximizer
Carbohydrates are increased further to give you the stamina necessary to get through the high-intensity workouts of this phase.
P90x3 Nutrition Guide Pdf
In All Phases
In all of the phases eating frequent small meals and drinking lots of water are emphasized.
Dieters have two options for each phase; either follow the meal plan or the portion plan. The meal plan includes sample menus with recipes.
With the portion plan, you are given a list of how many serves of each food type you are allowed so you can devise your own meal plans.
Before you start the program you will need to calculate your recommended calorie intake, which is based on your activity level and resting metabolic rate.
Recommended Foods
Lean meat, eggs, low-fat milk and cheese, fresh fruits and vegetables, peanut butter, flax seeds, wholegrain bread and pasta, dried fruit, soy nuts, protein bars, mustard, salsa, fat-free salad dressing.
Sample P90X3 Meal Plan
| Breakfast Oatmeal |
| Morning Snack Scrambled eggs |
| Lunch Chicken breast |
| Afternoon Snack Protein bar |
| Dinner Grilled fish |
| Evening Snack Protein shake |
Exercise Recommendations
Exercise is the foundation of the P90X2 plan and the program includes 12 DVD’s that demonstrate weight training, cardio, and yoga exercise routines.
The workouts are based on the principle of ‘muscle confusion’, which accelerates results by constantly introducing new moves and routines so that your body doesn’t have time to adapt.
Costs and Expenses
The P90X2 Program is available in three levels; for
- 3 payments of $39.50 for the basic version.
- 3 payments of $79.90 for the deluxe.
- 3 payments of $109.85 for the ultimate kit.
It’s available on Blu-ray disc and in Spanish also.
Pros
- Less expensive than a gym membership or hiring a personal trainer.
- Does not require the purchase of expensive home exercise equipment.
- High protein diet reduces appetite and promotes muscle recovery.
- Includes recipes with nutritional information.
- Online support has been shown to increase the likelihood of success.
- Comes with a 90-day money back guarantee.
Cons
- Many dieters experience fatigue in phase one due to the very low intake of carbohydrates.
- Very restrictive and difficult to eat out.
- Limits the intake of fresh fruits.
- The high level of physical activity will not be suitable for all dieters.
- Requires meal planning and preparation in advance.
Intense But Can Produce Results
Dieters may struggle with low energy levels during the first phase of P90X2 due to the very low intake of carbohydrates and calories.
It may be necessary to adjust your daily routines and limit physical activity other than the prescribed workouts. Once dieters reach phase two it will generally be much easier to maintain energy levels.
P90x3 Meal Plan D
P90X will most appeal to the highly motivated dieter who enjoys intense physical activity. It will require a lot of discipline to stick to the program, however, dieters will likely be rewarded with positive results.
References
- Boutcher, S. H. (2010). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011. link
- Rosenkilde, M., Auerbach, P., Reichkendler, M. H., Ploug, T., Stallknecht, B. M., & Sjödin, A. (2012). Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise—a randomized controlled trial in overweight sedentary males. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 303(6), R571-R579. link
- Heydari, M., Freund, J., & Boutcher, S. H. (2012). The effect of high-intensity intermittent exercise on body composition of overweight young males. Journal of obesity, 2012. link
You can find the P90X Nutrition Plan here and use it accordingly
Contents
- The P90X Meal Plan
You may try to exercise as hard as you can, but if you don’t control what you eat, your results may not be the way you want them to be. What improves fitness is the input you give to your body.
See also:
Beachbody knows that fitness is not only exercising, but proper nutrition, too. That’s why every one of their Programs include nutrition guide.
I have a fitness and nutrition degree, with vast knowledge of exercise and solutions to get in shape. That’s why I know that without the right nutrition plan you can only achieve 20-30% of your results. But, to get the rest you’ll have to eat properly, according to your fitness efforts.
That’s what Beachbody and Toni Horton know, so with experts’ help they have designed the P90X Meal plan according to the workout phases.
The P90X Meal Plan
It is a three phase nutrition plan that provides the right food so that you endure throughout the workout plan and build your body the way you want it to be.
The meals will fuel your body with enough calories and nutrients so that you feel full and have the energy to complete the workouts with easiness.
But, this is not a meal plan unique for all. It’s a meal plan that is fully customizable for everyone to create according to their needs. It’s because not everyone is built the same and one size does not fit all.
The P90X meal plan is in 3 phases:
Phase 1 of the P90X diet, also the Fat-Shredder phase,
P90x3 Calories
Is a diet high in protein, low in fat, and low in carbohydrates. During this first phase, you may notice significant loss of energy from the lower carbohydrates, but also significant weight loss.
Phase 2 of the P90X diet, the Energy Booster,
is similar 40% carbs, 40% protein, and 20% fat.
Phase 3 of the P90X diet, the Endurance Maximizer,
is nicknamed an athletic diet for this reason: unless you have extremely low body-fat levels, you should avoid this phase of the diet entirely and stick to the Energy Booster phase or you’ll likely add unwanted body fat.
The P90X Meal plan eating schedule
The P90X Meal plan will fit well into anyone’s eating schedule – five meals: three main meals and two snacks a day, and is fairly easy to follow, especially once you figure out your portion sizes.
The start of this Meal plan is Phase 1. However, you decide how long you stay in each phase. It’s recommended you go through each phase, but the time you take with each one depends on your daily caloric needs, energy level and previous eating habits. If any of the phases make you feel not ready to go with the workouts, you should consider changing the phase and fuel your body properly so that you are able to finish P90X workouts.
Phase 1
Fat Shredder is the first Phase of the meal plan. It’s the start of the Meal plan and the start of P90X.
That’s the phase when you will shred the most body fat because the diet is mostly protein intake, reducing carbs and fat intake. Calories that will enter your body will be 50% from protein, 30% from carbohydrates and 20% from fats. Most of your meals in this phase will consist of vegetables, lean protein and healthy fats.
This way of eating will lead to quick losing weight. And because your carbohydrate intake is limited it will decrease water retention and burn fat, because the fuel source: carbs aren’t there.
So, if you need more fat and weight to lose you can stay longer in this phase. It’s up to you.
P90X Meal Plan: Phase 2
Energy Booster is the second phase of the P90X Nutrition. It includes meals that will help you endure in your P90X challenge. Now, you can take more carbs, but the same amount fat as in Phase 1. Calories that will enter your body will be 40% from protein, 40% from carbohydrates and 20% from fats. The carbs intake will provide your body extra energy, thus improve your fitness. This will help you continue with the P90X workouts and not give up because of lack of endurance.
P90X Meal Plan: Phase 3
Endurance Maximizer is the last phase of the P90X nutrition. After completion of P90X workouts this is the nutrition to keep. In this phase the carbs intake is once again increased, and the fats intake remains the same. So, the calories that will enter your body will be 20% from protein, 60% from carbohydrates and 20% from fats.
This is a diet plan that athletes can follow and keep their performance to a high level. It is a balanced nutrition plan that includes complex carbs (for more energy and endurance), lean proteins (for muscles creation) and healthy fats (again for energy). This will help you finish P90X, after you’ve lost the excess weight, and get much stronger.
The good thing in the whole Meal Plan is that you have no restriction in how long you stay at any phase. You can be in the first phase for 1 week, or 2 months. It’s up to you and your body how much you want to stay in each phase. It deppends on how you feel and what kind of results you need to achieve.
You are advised to customize your plan according to your needs. What should be your guidance are your bi-weekly measurements that shows your progression. They will show you if you need to make changes to your Meal plan.
You can find the P90X Nutrition Plan here and use it accordingly.