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P90X Nutrition Guide

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I get a lot of question about nutrition, how many calories should I eat, how much protein, carbs, fats, etc. so I decided to write an article that will hopefully answer all your questions.

First, I hope you all READ your nutrition guide!  Every Beachbody program comes with a complete nutrition guide designed for that specific workout, I highly recommend that you READ it and FOLLOW it.  Remember, the workout you purchased is a program, not just a workout.  All of Beachbody’s programs are set up with three things in mind: The nutrition guide, the workout and support.  You won’t get the results you want if you don’t utilize all three.  Don’t believe me, watch one of the commercials and you will see every person on the commercial  followed all three, not one, not two, but ALL three.  If you just do the workouts without following the nutrition guide, you will be disappointed.  Anyway,  lets move on.   I’m not here to tell you what’s spelled out for you in the guide.  That’s what you bought the guide for.  But I’m happy to help you fine tune things and get a lot more out of your nutrition. 

 What things can you learn from your nutrition guide:

1)  The % of calories that should come from the 3 food categories for the different phases of the diet.

2)  How many calories the guide suggests you should take in for your body size.

3)  What are some good foods to make up the majority of your diet during P90X and Insanity (they are all listed by category in the guide).

4)  How many grams of each category of food you should take in each day based on the % of each category you are shooting for. (Here’s an example using the fat shredder and 2,000 calories, but you can do the math yourself after this!):

2,000 cals x 50% protein = 1,000 cals protein.  Protein is 4cal per g, so 1,000 cals is 250 g protein

2,000 cals x 30% carbs = 600 cals carbs.  Carbs are 4cal per g, so 600 cals is 150 g carbs

2,000 cals x 20% fat = 400 cals fat.  Fats are 9cals per g, so 400 cals is 45 g fat

Now, once you get through those basics, let me help you MAXIMIZE the nutrition guide!

1.)  Adjust:  Once you figure out what the nutrition guide suggests for your daily calorie total, you need to ADJUST that depending on your goals.  Everybody is different and you have to find what works best for you.  You basically have two places to start.  First, the suggested calorie total from the guide.  This was what I choose to do and it suggested I eat 3500 calories!!  I was 225 at the time and I thought that was crazy, but I tried it and it worked.  I lost 33 lbs in 90 days and went from 24% body fat, down to 10%.  Your second choice is to run a calorie deficit.  I know others that were successful running a calorie deficit and this is another way to lose body fat quickly.  A 1,000 calorie deficit may be too much for you to handle.  That’s okay.  Try a 500 calorie deficit then.  But the bigger the deficit, the faster the weight loss.  However, you also need to remember to fuel your body enough to maintain your muscle mass.  If you “crash diet” (less than 1,200 cals for a man or 800 calories for a woman) you WILL lose muscle — that’s not good!  So be smart!  My suggestion is to find out what works best for you

And if you want to gain mass, you’ll need to eat more calories than the guide suggests.  When I was trying to add muscle mass, I ate 3,600 calories per day.  I know that sounds like a contridiction because I just said I lost weight eating that many calories, but you have to remember I was 225 lbs when I was trying to lose weight and I was 172 when I was trying to add weight.  Plus, while I was trying to add bulk, I maxed out at no more than 8 reps on everything.  Studies show that when gaining lean muscle mass, you want to gain about 1 lb per week of body weight (more than that will just be fat), and to add 1 lb per week, you need a 3,600 calorie surplus for that week (thus about 500-600 per day).  (The math behind that figure is that 1 lb of body weight = 3,600 calories, so if you are at +600 calories per day, you’ll gain 1 lb per week, and if you are at -600 calories, you’ll lose 1 lb per week).  Learn more about how many calories you need here.

2.)  Review the Phases:  You need to know that you can stay in certain phases as long as you want to help you meet your specific goals.  If you have a ton of body fat to lose, then stay in fat shredder mode as long as necessary to get to your ideal body weight.  But you must be careful, I stayed in Fat Shredder too long and stopped losing weight.  My weight loss did not continue until I started phase 2.  If this happens, then you can transition into the phase 2 percentages for a more slow and deliberate “fine tuning” of your physique at the weight you are at.  And if you are a “hard-gainer”, don’t start in fat shredder mode!  Start in the Phase 3 plan to maximize your energy levels and run a calorie surplus to help you gain mass.  This is what I did when I used P90 X to add 10 lbs of muscle in 3 months.  Phase 2 nutrition (40/40/20) is a great maintenance level that many people, including myself, stay on for a long long time.

3.)  The Right Foods:  You don’t have to follow the meal plan or portion plan exactly as it is laid out!!  I didn’t!!!  Why?  Most of the stuff in the meal plan takes a lot of preparation, and you may or may not even like the food choices.  So the meal plan approach may not be practical, however I did find several recipes that were easy to make and I still eat to this day.  In my first round of p90 X is used the portion plan.  I looked over the food list, pick out the ones I knew I would eat and ate those on a daily basis.  The key, no matter what plan you use is to track the foods you eat to make sure you are hitting your targets.  Learn more about how important nutrition is here.

So, what then shall we do to decide how much of the different categories to eat??  TRACK IT!!  If you want to take the nutrition aspect of this program seriously, you simply MUST put in the effort to track what you eat.  Every calorie.  Every gram of protein.  Every gram of carb.  And every gram of fat.  Use a program like My Fitness Pal.  It takes some effort to get your favorite foods put into the database, but after a couple weeks it becomes a matter of simply clicking on what you ate and it will give you a complete, accurate, breakdown of exactly what % of each category you have eaten on any given day.  Hitting your targets for % (or at least getting very close) is the key to maximizing your results.  Don’t expect to see the best results if you don’t track what you eat.  Nutrition is 70 to 80% of the results.  Learn more about Tracking your nutrition here.

4.)  Eat Often!:  The goal is to keep the metabolism working ALL DAY, and if you let yourself run empty on fuel, your metabolism will slow down.  You don’t have to eat tons of calories to keep the metabolism high.  You are actually better off eating multiple small meals / snacks (about every 2.5 – 3 hours) all day long.  Keep the fuel source coming in the form of foods that provide sustained energy (proteins, low-glycemic index carbs like whole wheat, veggies, fruit).  And avoid foods that spike your blood sugar quickly and leave you crashed (sugars, white flour, high glycemic index foods).

5.)  Have a Plan!:  Don’t leave the house for the day without taking healthy snacks or planning your meals.  You’ll end up getting hungry, grabbing fast food, and ruining your nutrition for the day.  I always take healthy snacks with me everywhere I go.  These include Cheerios, Kashi ceral, Protein bars (either P90X bars or Pure protein bars, light string cheese, almonds, jerky, yogurt, apples, carrots, etc.  There is never an excuse to eat a bunch of junk fast food because you didn’t think ahead.  No excuses!  I wrote about healthy snack choices here.

6.) Don’t Cheat!:  You’ll hear people say that you can get away with cheat days or cheat meals, but my response is simply to compare their results to those of us I know who never cheated.  I guarantee the non-cheaters have the best results …. period!  I wrote about cheat meals here.

7.) Commit 100%!:  The nutrition is every bit as important (in my opinion, MORE important) as the workouts.  I tried for 10 years to workout and eat junk, but it doesn’t work.  Think about it, why bust your tail working out if you are going to just cut out the obvious junk food and hope for the best.  The nutrition takes more effort than that.  It takes some studying at first to get a handle on how to measure serving sizes, how to use measuring cups, how to read nutritional labels, and how to plan your diet for the day.  But it’s worth it and becomes part of your normal routine, just like eat junk did!  And I promise you want be disappointed by the results.

CLICK HERE to view my P90X/Insanity transformation video.

I am an Independent Beachbody coach who would love to help you with all of your health and fitness needs.  CLICK HERE to make me your coach, it’s FREE!!!!

I hope this helps you guys get an overall picture of what it takes to get extreme results!  It takes extreme attention to detail!  And you can do it!

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*Note – If you have a “dud” coach and would like to change coaches, the process to do so is very simple. Simply email coachrelations@teambeachbody.com and tell them that you would like “Coach Todd Greene (Coach ID #99963) at greenet@click1.net ” as your coach. Please CC me as well so I can ensure to follow-up.

 

KEEP DOING YOUR BEST AND INSPIRING OTHERS TO DO THE SAME!!

 

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2) Also, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, www.teaminternallyfit.com, (If you buy from the plain Beachbody site I get no credit). It helps with the amount of time I spend answering all your questions and helping you out. Thank you! I really appreciate it! 

 

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