P90X Nutrition Plan

 By Mizpah Matus B.Hlth.Sc(Hons)

p90x-tony-horton

P90X Founder, Tony Horton

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 P90X2.

P90X2 Diet Basics

The P90X2 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.

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 P90X Meal Plan

Breakfast

Oatmeal

Morning Snack

Scrambled eggs

Lunch

Chicken breast
Green salad

Afternoon Snack

Protein bar
1 apple

Dinner

Grilled fish
Steamed vegetables

Evening Snack

Protein shake

Look for other low carb meal ideas here.

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

P90X2

P90X2 Ultimate

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.

P90X comes with a 90 day money back guarantee and is currently offering a free Ab Ripper workout.

iPhone App

iPhone App

iPhone App

P90X2 also has an iPhone app available to assist people who are working through the program.

It shows you how to perform the exercises as well as allows you to keep track of your nutrition and record your progress.

This is handy because you can easily take your smartphone to the gym and still have access to the P90X system with the ability to record your progess on the go. There are several other apps available that go into the development of each muscle group more extensively as well.

iTunes

Pros

  • Less expensive than gym membership or hiring a personal trainer.
  • Does not require 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 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.

Conclusions

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.

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
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: December 15, 2014. Disclaimer
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