P90x Diet Levels

“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. A lot of people just give up on the P90X nutrition plan all together because they find it too hard to follow. You dont have time to make the meals in the nutrition guide You dont know whether your dinner counts as 2 protein portions and 3 carb portions. The daily diet should consist of 50% proteins, 30% carbohydrates and 20% fats. The fat shredder phase is further divided into three levels, according to which the number of portions that a person has to consume are determined. A person has to determine which nutrition level he is in before starting to follow the P90X nutrition plan.

  1. P90x Meals
  2. P90x Meal Guide
  3. P90x Nutrition Guide

Although most will try and attain the perfect body through hours at the gym, the best way to guarantee your best body is by putting in work in the kitchen. Diet and exercise will both contribute to a healthier, leaner, stronger you but, in the end, the most important aspect of achieving any type of fitness or weight loss goals is your diet. Your diet can be accredited to helping you achieve your results by 75 to 80%. The remaining 20 to 25% can be attributed to the fitness regimen you choose. When it comes to selecting a fitness program to help you reach your fitness goals, it is important to choose one that includes a balanced nutritional plan that will fuel you adequately enough to endure tough workouts while including clean, whole foods to help you meet your weight loss goals. One plan that has accomplished this is the P90X workout plan. It features a top notch nutrition plan that works in combination with its workouts to improve overall fitness, physical appearance and athletic performance.

The P90X Nutrition Plan

The P90X Nutrition Plan is a three phase plan designed to provide you the right amount of calories, nutrients and fuel to help you endure the tough plan workouts while building lean muscle and burning stored fat. One of the unique features of the P90X nutrition plan is that it allows each individual user to customize the plan according to his or her specific needs and goals. P90X, along with Beachbody and most of its other workout programs, recognize that not everyone is built the same and one size does not fit all.

The P90X Nutrition Plan includes three phases. The first phase is the P90X Fat Shredder. The second is the P90X Energy Booster. The third and final phase is referred to as the P90X Endurance Maximizer. During each of the three phases, you will be expected to consume five meals per day. These meals will consist of breakfast, a mid-morning snack, lunch, an afternoon snack and dinner.

When you begin the P90X workout program, you will be in Phase 1. The amount of time you remain in each phase is generally up to you. Although it is recommended that you make it through all three phases prior to completing the 90 day program, the time you take with each one depends on your daily caloric needs, energy level and previous eating habits. If the first phase seems too strict and you find yourself having difficulty making it through your workouts, you can move onto the second phase as soon as you choose. This may or may not affect the amount of weight you lose on the program but, regardless, the important thing to remember is fueling your body to complete the 90 day process. This is where the P90X Nutrition Plan allows for the diet to be customized according to your needs and desired end results.

P90x Diet Levels

Phase 1: Fat Shredder

The Fat Shredder phase was designed to do exactly as the name states. It is designed to help shred the extra fat layer off your body through a diet comprised mostly of protein, minimizing carbohydrate and fat intake. This phase of the P90X Nutrition Plan is very similar to the South Beach low carb diet in that it drastically restricts carb intake. The carbs included in this phase tend to be low glycemic carbs that have minimal effect on blood sugar. The approximate caloric breakdown during this phase is 50% protein, 30% carbohydrates and 20% fats. Most of your meals in this phase will consist of vegetables, lean protein and healthy fats. If you do not have experience with these types of diets, this phase may take a bit of getting used to. In the beginning, you may feel fatigued and experience headaches, bad breath and mood swings. This is just the body getting accustomed to a new way of eating. After a few days, these feelings will pass. The purpose of eating this way is to produce quick weight loss. Limiting carbohydrates will reduce bloat, decrease water retention and burn fat stores. All of these effects will help reveal a leaner, more shredded version of you. The body burns fat stores because its usual source of fuel, glucose obtained from carbohydrates in your diet, are no longer available. The longer you remain in this phase, the more weight you will lose.

Phase 2: Energy Booster

The second phase of the P90X Nutrition Plan will help give you more energy to continue taking on the P90X challenge. This phase increases carbohydrate intake and maintains amounts of fat consumed. During this phase, your caloric breakdown will be 40% protein, 40%carbohydrates and 20% fats. This may slow down weight loss, but it will also help build lean muscle and provide extra energy for enhanced performance

P90x Meals

Phase 3: Endurance Maximizer

The final phase is referred to as the Endurance Maximizer and is considered a phase that can be continued beyond the 90 days spent completing the P90X program. Carbohydrate intake is increased once again during this phase and fat consumption will remain the same. The caloric breakdown during this phase will be 20% protein, 60% carbohydrates and 2-% fat. The Endurance Maximizer is an athletic type of diet which includes a well-balanced blend of complex carbohydrates, lean protein and healthy fats. This phase was designed to give you that extra push to finish the program strong and in the best shape of your life.

If, at any point during the 90 days on the nutrition plan, you feel fatigued, are not seeing positive results and/or do not seem to be adjusting well to the changes in nutrition, it is important to transition to a phase that will meet your dietary and energy needs. Some individuals can remain in Phase 1 for the first two months and culminate with phase 2 and 3 in the last month, while others will almost skip over phase 1 all together because of how restrictive it is. As previously mentioned, this plan was designed to be customized and it should be. Assess your dietary needs and your measurements on a regular basis to make sure you are progressing adequately through the program. Ideally, you should reassess on a bi-weekly basis and make changes accordingly.

P90X Nutrition Guide PDF

(Click here to download)
[slideshare id=13786542&doc=p90xdietplan-120728095234-phpapp02&type=d]

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“.

See also:

Healthy eating doesn’t mean restricting diet plans for only one period of time, it means lifestyle. It means:

  • always think what you eat,
  • choose quality products, and
  • plan you meals in order to have better control of the amount you are consuming.

Healthy lifestyle implies well eating with combination of constant physical activity.

If you choose P90X program you must know that the diet plan is definitely the most important part of the program. 70 % of results come from your nutrition.

If you take nutrition seriously, you will be stunned what P90X can do to your body. People who claim that P90X doesn’t give them lean and transformed body have to know that muscles are made in the kitchen not in the gym.

P90X nutrition plan is made in conjunction with the P90X workout program that includes intensive resistance training routines. Main part of the P90X diet plan is to remove sugars, simple carbs, processed food and saturated fats.

P90x Diet Levels

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:

  1. 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.
  2. 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 Diet LevelsP90xP90x

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)

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.

Tips to follow during the phases

P90x Meal Guide

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 Nutrition Guide

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.