Someone posted to the P90X Discussion Group asking for someone to simplify the P90X Nutrition Plan. I responded and received good comments, so I thought I would post my answer for everyone.
Here is the essence of the P90X Nutrition Plan. The first thing you have to do is figure out how many calories you need to eat. There is a formula in the book, but there is a Caloric Needs Calculator on teambeachbody.com that is more accurate and doesnt require you to do all the math. It is under Eat Smart > Nutrition Tools. If you need an account there, here is a link for a free one:
https://teambeachbody.com/signup/-/signup/free?referringRepId=33357
Then based upon the calories you are supposed to eat, you look at the Level of the nutrition plan. If you are supposed to eat 2400 calories or less, use Level 1. If you need 2400-3000 calories, use Level II. More than 3000 calories, use Level III.
Then within the Levels are Phases. Generally you do Phase I in Month 1, Phase II in Month 2, Phase III in Month 3. The phases all have you eat the same amount of calories. What they change is the ratio of carbs and proteins.
Fat Shredder is Phase I and has you eating 50% of your calories from protein and 30% calories from carbs. The other 20% of your calories is fat. In Phase II the ratio is 40/40/20 and in Phase III it is 30% protein, 50% carbs, and 20% fat.
Generally the higher protein diets help to burn off fat more effectively. And I recommend that as long as you 1) Have enough energy to make it through your workouts, 2) Have enough energy throughout the day, 3) Like what you eat, and MOST IMPORTANTLY 4) Continue to get results, you can stick with the Phase that you like best.
Generally I recommend that people follow the sample menus in the plan for the appropriate Level and Phase. That makes it simple for me. However frequently people want a simpler plan. In that case, I recommend that you consider the nutrition plan out of the Body for Life book. The Body for Life Plan is generally similar to Phase II from the P90X Nutrition Plan, and should give you the right amount of calories.
The Response
Here is the essence of the P90X Nutrition Plan. The first thing you have to do is figure out how many calories you need to eat. There is a formula in the book, but there is a Caloric Needs Calculator on teambeachbody.com that is more accurate and doesnt require you to do all the math. It is under Eat Smart > Nutrition Tools. If you need an account there, here is a link for a free one:
https://teambeachbody.com/signup/-/signup/free?referringRepId=33357
Then based upon the calories you are supposed to eat, you look at the Level of the nutrition plan. If you are supposed to eat 2400 calories or less, use Level 1. If you need 2400-3000 calories, use Level II. More than 3000 calories, use Level III.
Then within the Levels are Phases. Generally you do Phase I in Month 1, Phase II in Month 2, Phase III in Month 3. The phases all have you eat the same amount of calories. What they change is the ratio of carbs and proteins.
Fat Shredder is Phase I and has you eating 50% of your calories from protein and 30% calories from carbs. The other 20% of your calories is fat. In Phase II the ratio is 40/40/20 and in Phase III it is 30% protein, 50% carbs, and 20% fat.
Generally the higher protein diets help to burn off fat more effectively. And I recommend that as long as you 1) Have enough energy to make it through your workouts, 2) Have enough energy throughout the day, 3) Like what you eat, and MOST IMPORTANTLY 4) Continue to get results, you can stick with the Phase that you like best.
If You Still Have Problems
Generally I recommend that people follow the sample menus in the plan for the appropriate Level and Phase. That makes it simple for me. However frequently people want a simpler plan. In that case, I recommend that you consider the nutrition plan out of the Body for Life book. The Body for Life Plan is generally similar to Phase II from the P90X Nutrition Plan, and should give you the right amount of calories.
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ReplyDeleteGratitude, Ira!!!!
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