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P90X Nutrition Plan
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.
P90X Diet Basics
The P90X 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 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 Diet Plan
| Breakfast
Oatmeal |
| Morning Snack
Scrambled eggs |
| Lunch
Chicken breast |
| Afternoon Snack
Protein bar |
| Dinner
Grilled fish |
| Evening Snack
Protein shake |
Look for other low carb meal ideas here.
Exercise Recommendations
Exercise is the foundation of the P90X 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 P90X Program retails for $150.00.
Click here to purchase a discounted P90X.
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 P90X 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.
Sabrina… If you have a condition (as you do in your case) it is always a good idea to have a complete physical and make sure that you are medically cleared to participate in an exercise program. Once cleared, you may want to seek out the services of a good personal trainer and nutritionist to put together a well balanced yet achievable program for you. One that will work within any limitations you may have, but still be effective in obtaining your goals and maintaining the.
Remember… diets only work in the short term. Make the commitment to make it a lifestyle change and you will be a happier and healthier person for it. Good Luck !!!
Very good for health
I love the P90X but would you recommend the same type of diet for me. I suffer with Anemia but would love to lose some weight desperately. I did try the excercise program and found it great but I had a few bouts of lightheadness. Can you advise. Thanks
Delilah… Diets don’t work. You have to make sure you are taking in the correct percentage of macro-nutrients daily (that’s carbs, protein, fats and of course water) and eat five to six times a day. This will ensure you will be properly nourished and that your metabolism is working harder. If you have questions about what specific foods you should be eating consult a nutritionist or registered dietician. As for workouts… keep it simple, more is not necessarily better. Do what works for you and don’t push too hard, you don’t want to injure yourself. Working with a good, experienced personal trainer may help. Hope this helps, Good Luck!!
Hi there, iam a bit of a socialite and enjoy my weekends and drinking, what alchohol can i drink ( only once per week of course) and if not, whats an alternative?? As i am really interested in doing P90x, just bought the dvd and weight bands and now looking towards the dieting side of things..
Thanks
Hey there Delilah! (just like the song-that’s cute!) As stated above, you can do the portion control part of the diet instead of following the meal plan. If the diet you are currently on is helping you and you are seeing results, I would say stick to it. However, think about the fact that the people whom created the PX90 workouts did work closely with dieticians so that you can get maximum results quickly. Your body may need to follow their meal plan or portion plan because the exercises that you will be doing may require your body additional fuel from certain food groups. Such as taking in more protein to help your muscles recover and indeed be able to physically keep up with the types of exercises you will be doing. Atkins may not be thinking about increasing or decreasing certain foods based on this fact. If you do not feed your body the proper things needed to have the stamina, energy, and recovery that it needs, you could become weak and give up the exercise portion of it quickly. So please read and decided what is best for you or consult your doctor. I personally would say stick with their meal plans or even check out the “Body for Life” meal plans, which is a diet also devised for people that are entering into a very serious workout regimine that want to see serious results fast! Good Luck and God Bless!
When I first lost my weight after I had my son, I used Power 90, then gained so much weight when I got pregnant with my daughter. I started with Power 90 again. My weight was 200lbs and I am now 154lbs. I’ve hit a plateau and decided to buy P90X and give it a try. My question is…I been doing the atkins diet…which I love. Now that I’m doing the P90X can I continue with my own diet or do I have to do the P90x Diet?