3 PHASES TO THE P90X NUTRITION PLAN.
This plan is designed to change right along with your 3-phase workout demands, providing the right combination of foods to satisfy your body’s energy needs every step of the way. While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the plans. You can follow any phase at any time based onyour nutritional level. These are general guidelines recommended here.
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A high-protein-based diet designed to help you strengthen muscle while rapidly shedding fat from your body.
A balanced mix of carbohydrates and protein with a lower amount of fat to supply additional energy for performance.
An athletic diet of complex carbohydrates, lean proteins, and lower fat with an emphasis on more carbohydrates. You’ll need this combination of foods as fuel to get the most out of your final training block and truly get in the best shape of your life!
THE 3 PHASES
Like the P90X exercise program, the P90X Nutrition Guideline is dividedinto 3 phases, calibrated to move from fast, efficient fat loss (Phase 1) to peak energy (Phase 2) to lasting success (Phase 3). The nutritional proportions change with each plan, so it’s important to follow the instructions for your current plan.
The nutritional proportions for each of the 3 plans are as follows:
PHASE GOAL PROTEIN CARBOHYDRATE FAT
Strengthen muscleand shed excess body fat Maintain Phase 1 changes with additional energy for midstream performance Support peak physical performance and satisfaction over the long term
50% 40% 20%
30% 40% 60%
20% 20% 20%
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Those who are reasonably fit and have more body fat can use this phase more easily than someone who isvery 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 yourbody fat is already low and you feel like you don’t have the necessary energy to get the most out of your workouts. This is more of a well-rounded, long-term, sensible eating plan, and there shouldn’t be too much trouble once you get here. This plan can also be used as long as you like if you’re feeling great, have plenty of energy, and it seems like you’re making overall progress. This plan shouldbe earned. It’s an athletic diet and you’ll only need it if you are pushing your body to the limit, which you should be if you keep your promise to “Bring It.” Of note is that Phase 3 should be tried at some point, even if you feel good in Phase 2. We’ve seen many people hesitate to move on to this more carb-heavy phase for fear that they’ll gain weight, but surprise! They found that once theydid, they had more energy, worked out even harder, and had better results. This is important to keep in mind. Athletes eat more carbs, and there is a reason that they do. We wouldn’t put it in the plan if it weren’t proven to improve results.
DETERMINE YOUR PHASE
CUSTOMIZING THE PHASES
While P90X is designed as a 90-dayprogram, you might choose to alter your choice or timing of one or more of the phases.
(1) FAT SHREDDER (2) ENERGY BOOSTER (3) ENDURANCE MAXIMIZER
3 NUTRITION LEVELS WITHIN EACH APPROACH.
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...