P90x Diet Levels

THERE ARE 3 PHASES TO THE P90X NUTRITION PLAN:

1. Fat Shredder 2. Energy Booster 3. Endurance Maximizer

P90X Diet Plan Basics Three phases comprise the official P90X diet plan: Phase 1, Fat Shredder; Phase 2, Energy Booster; and Phase 3, Endurance Maximizer 3. The first phase focuses on protein, while the second plans a balanced mix of carbs and protein with a lower amount of fat.

This is PHASE 1 : FAT SHREDDER

A high-protein-based diet designed to help you strengthen muscle while rapidly shedding fat from your body.

“Level” relates to the amount of calories you’ll be taking in. “Phase” describes the ratios of carbs/protein/fat that change during the progression of the P90X2 diet. The P90X2 Levels are as follows: Level A: 1,800 to 2,399 calories/day; Level B: 2,400 to 2,999 calories/day; Level C: 3,000+ calories/day; The P90X2 Phases are as follows. What foods should I eat with my daily P90X Diet? Below are 4 different daily food plans based on my calorie goals as I went through the program: David’s 1900 Calorie P90X Diet David’s 2100 Calorie P90X Diet David’s 2400 Calorie P90X Diet David’s 2300 Calorie P90X Diet with NO DAIRY. All three phases of the P90X nutritional plan are low in fat, comprising of about 20 percent of your calories. During phase one, with an emphasis on protein, you'll aim to get 50 percent of your. As explained in the video above, the P90X meal plan progresses from a high protein/low carb diet to a more balanced, but slightly higher, carb diet. DOWNLOAD OUR P90X NUTRITION EXCEL SHEET The daily trackers on the spreadsheet represent a mid-range of the various program “levels.”.

50% PROTEIN, 30% CARBOHYDRATE, 20% FAT

Those who are reasonably fit and have more body fat can use this phase more easily than someone who is very fit and doesn’t have a lot of excess body fat to lose. This stage is designed to cut down your body fat percentage, and as this happens, your available energy should also decrease. Therefore, Phase 1 should only be extended if you need to drop more fat and also feel like you have ample energy to push hard during your workouts. Conversely, this phase could be shortened by a week or two if your body fat is already low and you feel like you don’t have the necessary energy to get the most out of your workouts.

THERE ARE 3 NUTRITION LEVELS WITHIN EACH APPROACH, or “PHASE”.
Please take a moment to determine your daily nutrition and calorie needs. The data you provide will determine
how much food you need (and how much you don’t need) while you go through P90X.

Calculate your resting metabolic rate (RMR). This is basically the number of calories you need to breathe, pump blood, grow hair, blink—be alive.

BODY WEIGHT X 10 = RMR in CALORIES

Calculate your daily activity burn, the calories required for daily movement apart from exercise. Keep in mind that all lifestyles aren’t created equal. A construction worker will have a higher daily burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don’t worry, this will become more obvious than you think once you get going.

RMR X 20% = DAILY CALORIE BURN

Add the calories required for your exerc i se needs , whi ch we ha ve calculated at 600 calories per day for the P90X program. Add it all up and you’ve got your energy amount.

RMR + DAILY CALORIE BURN + 600 = ENERGY AMOUNT

Now use your energy amount to determine your nutrition level in the table:

YOUR ENERGY AMOUNT: 1,800–2,399 : 1,800 calories/day LEVEL I

YOUR ENERGY AMOUNT: 2,400–2,999 : 2,400 calories/day LEVEL II

YOUR ENERGY AMOUNT: 3,000+ : 3,000 calories/day LEVEL III

Example: A 6-foot, 180-pound man
RMR = 180 (body weight in pounds) x 10 = 1,800
Daily activity burn = 1,800 (RMR) x 20% = 360
Exercise expenditure = 600
Energy amount = 1,800 + 360 + 600 = 2,760 Nutrition level = IIRound down to the bottom of your level to create a slight calorie deficit, e.g., if you are at level II, your calorie target is 2,400 calories/day.

I happen to fall into LEVEL II. My Energy LEVEL is 2520. Personally, I will round down to 2400 CALORIES / DAY, while on this Meal Plan. I am also planning for my husband to stay on this level, as well. It will be easier for me to plan both of our meals, that way. If he wants to add to his calories, he can do so easily, by adding another snack or two, or a slightly larger portion.

(I am highlighting in GREEN my choices, for my husband and I. My Choices are based on foods that are the most inexpensive, easy, and mostly vegetable based or low on animal protein and dairy).

Before Early Morning Workout:

Post Workout Recovery:

Breakfast Choices:

Mushroom Omelet, 1 cup Fresh strawberries, 12 oz Cottage cheese, 1%
1 Protein Shake
3 slices Turkey bacon, 1 Chicken Scramble, 6 oz Fresh-squeezed juice
1 Soy Sausage Muffin, 12 oz Skim milk
1 Spinach Scramble, 12 oz Skim milk, 1 Grapefruit, medium
3 slices Turkey bacon, 1 Cheese Scramble, 12 oz Skim milk, 1/4 Cantaloupe, medium

RECIPES:

SHOPPING LIST:

Mid-Morning Snack Choices:

Lunch Choices:

RECIPES:

SHOPPING LIST:

Mid-Afternoon Snack Choices:

Dinner Choices:

RECIPES:

SHOPPING LIST:

THE EXCEPTIONAL DAY:

(I know we are not suppose to do this on the P90X Program, but I know my husband and I, and I know we will want to go out once or twice to our one of our favorite restaurants, and have a dinner and some drinks. This is my plan for keeping those kind of days reasonable. I think is is SMART, as well as REALISTIC. Maybe it is the notion that life is fleeting, but whatever compels us to live it up once in a while, regardless of plan or phase, I have learned to anticipate getting off-track or make sense of it ahead of time, so that I don’t sabotage myself or ditch my efforts, altogether).

Before Early-Morning Workout:

Post Workout Recovery:

Breakfast:

PROTEIN SHAKE–LEVEL II
1 cup skim milk
1-1/2 scoops protein powder, such as Beachbody’s Whey Protein Powder
1 cup berries
1/2 banana
1/2 cup ice
Combine all the ingredients in a blender. Blend until smooth.
per serving:
290 Calories (cal)

Lunch:

Remember to Plan Ahead:

~MAKE HARD BOILED EGGS FOR TOMORROW, AND MAKE SURE YOU YOU HAVE ALL THE THINGS FOR THE POST-EXCEPTIONAL DAY SHOPPING LIST.~

EXTRA WORKOUT: 20-30 minutes of jogging. Unabomber manifesto epub.

Dinner Choices:

THE JOLLY PUMPKIN:

PRICKLY PEAR:

AT BED-TIME:

Before bed, takes a multi B vitamin and drinks a lot of water.

THE MORNING AFTER:

Sleep. Rest is your best friend at this point to give your body a recover. It is best to stay in bed so call in to work if you have to, tell them you have the stomach flu. You will sound so horrible on the phone they may believe you (unless they saw you at the bar, not a good idea then).
Sex. “There is no research that shows that sex will make a hangover go away, but maybe it will make the time go faster,” says Joris C. Verster, Ph.D., assistant professor at Utrecht University in the Netherlands. “If it makes you happy, go for it.Read more: http://www.menshealth.com/mhlists/hangover-cures/hangover-cures-sex.php#ixzz1v9dlfgol
Take a shower, switching between cold and hot water.
In Ireland it was said that the cure for a hangover is to bury the ailing person up to the neck in moist river sand. (from http://cocktails.about.com/od/healthsafety/ht/hngovr_rmdy.htm )
Get some exercise. DO NOT SKIP THE WORKOUT THE “DAY AFTER”… but first, start with water, read below:

The Next Day’s Meal Plan:

Replenish your body with water.
Take Alka Seltzer Morning Relief. (Too much ibuprofen can cause stomach bleeding).
Avoid caffeine. A weak cup of coffee may be okay but a lot of caffeine will continue to dehydrate you, the opposite of what you want right now.
Before morning workout: Drink 1 glass of orange juice (4 oz.), for Vitamin C, and 1 Gatorade.
For BREAKFAST: Eat mineral rich tuna fish (1 serving) on crackers (one serving), 1 hard boiled egg, and 1 pickle.
Next, drink some of the pickle juice. (In Poland, drinking pickle juice is a common remedy).
Drink a “Bloody Mary“. (See the “Healthy” recipe, below). While your blood is dealing with the new alcohol in this drink, it is ignoring the old and in the mean time tomato juice and celery are full of vitamins.

After this Pre-workout fix and Post-workout breakfast, go on with a normal day’s meal plan.

EXCEPTIONAL DAY SHOPPING LIST:

GENERAL PHASE 1 SHOPPING LIST:

You can find the official P90X Nutrition Plan here and use it accordingly

Contents

The P90X Diet Plan includes three phases

There is known rule: „Be smart – eat smart“.

Follow P90X diet plan in two ways

P90X does not require starvation diet because you must eat to fuel your workouts and to boost your metabolism. By tracking what you consume, you can target the right amount of fat, carb and protein. Depending of your lifestyle and your preferences, you can follow P90X diet plan in two ways:

Portion approach – you follow the guidelines for how much of each type of food: fat, carbs, proteins, you eat each day. This approach is ideal for the planners and those who are good at organizing. This plan will give you an idea of how many servings of each food group you can have and how many calories each item contains. This way you can pick and choose which foods you want to eat.
Meal plan approach – you are given a menu of all your meals as well as recipes. This way is better solution for those who like to cook. In order to do the meal plan you have to find out how many calories you should consume which will establish whether you follow Level I, II or III of the plan.

First, you have to learn about P90X Calorie formula to know your daily calorie target. This requires several calculations based on your body weight, resting metabolic rate and daily activity level to come up with your energy amount.

Simplified with the example it would go like this.

Take your body weight and multiply by 10.
This equals your Resting Metabolic Rate (RMR).
Then add calories for your daily activity without calculating P90X +20%.
Add your RMR, your Daily Activity Burn and 600 to figure out your Energy Amount.
The energy amount is what you’ll use to figure out which level you should be in.
Depending on your energy level, you will fit into one of three categories:
- Level 1: 1,800 – 2,399 calories per day;
- Level 2: 2,400 – 2,999 calories per day and
- Level 3: 3,000+ calories per day.

P90x Food List

The P90X Diet Plan includes three phases

Keep in mind that you can customize the P90X 3-Phase Nutrition Plan to your specific needs and goals, so you get the absolute best results from your program.

Phase 1: Fat Shredder (days 1-28)

The P90X Nutrition Plan begins with higher protein in Phase 1.

This phase contains low calories intake in order to help you start losing weight in the first four weeks. Carbohydrates are reduced and protein intake is kept high to help with building muscle and burning fat. High-protein-based foods in this phase are designed to strip fat while strengthening your muscles.

During this phase it’s recommended that you follow a ratio of 50% protein, 30% carb, 20% fat. This means that 50% of your daily calories came from protein, 30% came from carbohydrates and 20% from fat.

Phase 2: Energy Booster (days 29-56)

P90x Diet Plan

Phase 2 offers a balanced mix of carbohydrates and protein, and lower amounts of fat. You’ll get an extra energy boost for enhanced performance. You will increase your energy in order to get further into the program. This phase is big relief for those who were missing carbohydrates, because in Phase 2, complex carbohydrates are added back into the plan to allow you to train harder. You can eat whole wheat bread, pasta or oatmeal. Protein intake also remains high so as to aid in muscle recovery. It’s recommended that you follow a ratio of 40% protein, 40% carb and 20% healthy fat.

Phase 3: Endurance Maximizer (days 57-90)

This phase is for devoted practitioners. Here is a higher amount on carbs to give you even more energy as you push towards the end. This phase contain complex carbs, lean proteins and reduced fat. Its focus is in maximizing the fuel available during the last few weeks of the system, helping you avoid plateaus and get chiseled and toned. This diet is called athletic diet.

Beachbody P90x Diet

Tips to follow during the phases

For best results, in all of the phases, try to eat frequent small meals and drink lots of water. You will need to drink eight 12 oz glasses of water per day on the program. You should be eating every few hours in order to speed up your metabolism by challenging it to keep processing calories.

It’s recommended to wait three hours after your last meal, before you can sleep. This will help keep undigested carbs from being stored as fat. If you can’t control it, one small protein shake would be the snack of choice before going to bed.

Eat real food like lean meat, eggs, low-fat milk and cheese, fresh fruits and vegetables, whole grain bread and pasta.

P90x Diet Levels Reviews

While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the phases.
Keep a daily journal to mark your food intake as well as your exercises. This is one of the most powerful ways to successfully change your eating habits and to keep in track with your progress.