P90X Nutritional Plan

P90X Nutritional plan

When doing a program like P90X, diet is half of the puzzle to getting healthy and fit. In my opinion, it is the hardest part. Exercising for 60-90 minutes a day is not nearly as hard. Eating healthy is a lifestyle choice and one that affects your entire day. It is difficult to maintain without a proper plan.

Phase 1 – Fat shredder – This is a high protein diet which will shred fat while building muscle for 30 days. 50% protein, 30% carb, 20% fat.

Phase 2 – Energy Booster – This portion of the diet reduces the protein and adds more carbs to help you maximize your workouts. You will stay on this for 30 days. 40% protein, 40% carb, 20% fat

Phase 3 – Endurance maximize – A mix of protein, carbs, and healthy fats to push through the last 30 days. 20% protein, 60% carb, 20% fat

A few general tips:

Do not skip meals. This will slow your metabolism and cause you to binge.
Do not eat too much food at one sitting.
Do not follow popular trends, aka "no carb diet"
Make sure you plan your meals ahead of time.
Get plenty of veggies and fruits
Write down and track everything you eat.
Drink plenty of water throughout the day – eight glasses of 12 oz glasses of water
Absolutley no soda, and use caffeine free coffee and tea
Eat every 3-4 hours. Do not eat late at night.

Avoid highly processed foods, hydrogenated and partially hydrogenated oils, high sodium, trans fats, sugar. Get rid of white bread, soda, chips, candy, processed meat, cookies, canned soup (high sodium), etc.

Here is a break down of each phase and how many servings of each type of food you can have.

Phase 1 – 7proteins, 3 dairy, 1 fruit, 4 veggies, 1 fat, 1 carb, 1 double snack, 1 bar, 1 drink, 2 condiments


Phase 2 - 7 proteins, 2 dairy, 1 fruit, 3 veggies, 1 fat, 3 carbs, 1 double snack, 1 bar, 1 drink, 1.5 condiments

Phase 3 - 3 proteins, 1 dairy, 3 fruit, 3 vegs, 1 fat, 4 carbs, 1 double snack, 1 single snack, 1 drink, 3 condiments

So, each serving is broken down below. How you mix and match is up to you, just try to stick to the amount allowed for each phase.

Protein

3 oz turkey breast
Egg whites
3oz_Fish and shellfish
3 oz, Ham slices, fat-free
3 oz_Pork tenderloin
1/3 cup_Protein powder
3 oz Red meat (top sirloin, skirt steak)
3 oz, Red meat, lean
Soy burger
Soy slices
Tofu
Tuna_3 oz
Turkey bacon_2 s[ices
Veggie burger
Veggie dog


Fats

Olives, Avocado, canola oil, olive oil, flaxseed oil

Carbohydrates (grains and legumes)

1 medium_Bagel whole wheat
1 cup_Baked beans
1 cup_Beans (kidney, black, etc.)
1_Bran muffin (2.5 oz)
2 sLices Bread (whole wheat, rye, or pumpernickel)
1 cup_Cerea I, whole g ra i n
1 cup-Couscous
12_Crackers
2 whole_english muffins
1 cup_Hummus
1 cup_Lentils
1 cup_Oatmeal
1 oz_Cheese,lo w-fat
1 cup -cottage cheese
1 oz_Feta cheese
1 oz_Goat cheese, semisoft
1 -1 / 2 oz _MozzareIla, part skim
Soy burger
Soy slices
Tofu
Tuna_3 oz
Turkey bacon_2 slices
Veggie burger
Veggie dog
Pancakes (3.6 oz)
Pasta or noodles_1 cup
Pita, whole wheat_1 Large
Potato (2" x 4-3/4")
Quinoa_1 cup
Refried beans, low-fat_l cup
Rice, brown or wild_1 cup
Sweet potato_1 medium
Tortillas, corn_3
To rti I I a, who I e w h e at_l Large
Waffles, whole wheat_2
Wheat berries_1 cup

Dairy

1 oz_Cheese,lo w-fat
1 cup -Cotta g e c h ees e
1 oz_Feta cheese
1 oz_Goat cheese, semisoft
1 -1 / 2 oz _Mozza re I I a, part ski m
Soy burger
Soy slices
Tofu
Tuna_3 oz
Turkey bacon_2 slices
Veggie burger
Veggie dog
Pancakes (3.6 oz)
Pasta or noodles_1 cup
Pita, whole wheat_1 Large
Potato (2" x 4-3/4")
Quinoa_1 cup
Refried beans, low-fat_l cup
Rice, brown or wild_1 cup
Sweet potato_1 medium
Tortillas, corn_3
To rti I I a, who I e w h e at_l Large
Waffles, whole wheat_2
Wheat berries_1 cup
Parmesan cheese
Skim milk_8oz
Soy cheese_l oz
Soy milk_8oz
Yogurt, nonfat plain 8oz

Fruits

l medium,Apple
1 cup_Apricots
1 medium_banana
1/ 4 medium,Can taloupe
I cup_Cherries
I oz*Dried fruit
6 oz _F resh - sq u eezed j u i ce
1 medium_Grapefruit
l cup_Grapes
l cup-Kiwi
Asparagus
Beets
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Kale
Mango_1/2 medium
Nectarine_1 medium
Orange-1 targe
Papaya_1/2m edium
Peach_l medium
Pear_l medium
Ra s pbe r ri e s, b I ue be r ri e s, b I a c kbe r ri e s _1 cup
St raw be r r i e s, s I i ced_2 cups
Tangerine _1 medium
Watermelon_1 cup

Vegetables

Asparagus
Beets
Bok choy
Broccoli
Brusselss prouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Kale
Mango_1/2 medium
Nectarine_1 medium
Orange-1 targe
Papaya_1/2m edium
Peach_l medium
Pear_l medium
Ra s pbe r ri e s, b I ue be r ri e s, b I a c kbe r ri e s _1 cup
St raw be r r i e s, s I i ced_2 cups
Tangerine _1 medium
Watermelon_1 cup
Lettuce
Marinara sauce
Mushrooms
Peas
Peppers
Spinach
Sprouts
Squash (summer or winter)
String beans
Tomatoes
V-8@ju ice, low-salt
Vegetable soup, etc

Condiments

BBQ and other low-fat sauces and marinades,fat-free dressings, mustard, honey, pure fruit jams

Snacks

Single
1oz-Cheese, low-fat
I oz -Cotta g e c h ee s e
I oz_Dried fruit
1 _Frozen fruit bar
8oz_Fruit sorbet
12_Mini rice cakes
4 oz _Nonfat frozen yogurt
1/2_P90X Peak Performance Protein Bar
1 tbsp_Peanut butter with celery sticks
2oz_Soy nuts
1-1/2oz_String cheese
Turkey jerky
8 oz_Yogurt,n onfat plain

Double

Cottage cheese_ 12o2
NUtS-1 oz (almonds,c ashews,p ecans,3 0 pistachios)
P90X Peak Recove ry Fo rm u I a_1 2-1 6 oz
P90X Peak Performance Protein Bar 1
9oy nuts_4oz
String cheese_3 oz
Turkey jerky_2. Oz

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