P90X nutrition plan

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THE 3 PHASES L " {e tne PWX exercise program, the P90X Nutrition Guideline Is divided into 3 phases, calibrated to move from fast, efficient fat loss iPhase 1) to peak energy (Phase 2) to lasting success IPhase 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: THERE ARI PHASE PHASE 1 FAT SHREDDER PHASE 2 ENERGY BOOSTER PHASE 3 ENDURANCE MAXIMIZER GOAL Strengthen muscle and shed excess body fat Maintain Phase 1 changes with additional energy for midstream performance Support peak physical performance and satisfaction over the long term PROTEIN CARBOHYDRATE FAT MM We have develc yours as to whi entire prograrr PHASE 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 SHREDDER 1 fat is already low and you feel like you don't have the necessary energy to get the most out of your workouts. TH A THE A! PHASE ENERGY BOOS TER This is more of a well-rounded, long-term, sensible eatini once you get here. This plan can also be used as long as you like if you're feelint great, have plenty of energy, and It seems like you're making overall progress. ENDURANCE MAXIMIZER This plan should be 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 . 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, ' 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. CUSTOMIZING THE PHASES 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. DETERMINE YOUR PHASE (1) FAT SHREDDER (2) ENERGY BOOSTER (3) ENDURANCE MAXIMIZER v2
I into 3 phases, gy (Phase 2) to ch plan, so it's V Y) : : ERE ARE 3 APPROACHES FOR EACH PHASE. \TE FAT We have developed three different approaches to ensure proper nutrition for all phases of P90X. The choice is yours as to which one will work best for you. Keep in mind that you can siick with one approach throughout the entire program, or alternate based on your lifestyle demands. • body fat can 'ho is very fit •igned to cut nergy should leed to drop during your • if your body gy to get the THE PORTION APPROACH THE MEAL PUN APPROACH This approach is designed for those who don't have a lot of time or patience to prepare a meal thai involves mora than one or two steps. It is definitely better suited to those who don't like to cook or follow recipes. By following the daily meal plans, you'll not only take the guesswork out of your daily food preparation, but you'll also enjoy a variety of delicious, healthy, and low-fat recipes that will provide you with the proper amount of nutrition and energy to get the most out of your P90X workouts. nuch trouble ou're feeling 's an athletic r promise to 'ou feel good s carb-heavy nee they did, s is important they do. We THE QUICK OPTION APPROACH We a!! have days when it seems we can't find the time to eat, let alone cook. So we've included some quick food options that require minimal or no effort, because YOU MUST EAT TO SUCCEED WITH P90X. DETERMINE YOUR APPROACH PORTION [] MEAL PUN ] QUICK OPTION HASE \ JMIZER
Page 1: Nutrition Plan EATING FOR POWER PER
Page 4 and 5: INTRODUCTIOI A Note Fr PROGRESS AS
Page 6 and 7: n cu i— 2. ua 5 -: -* < ~ ID •
Page 8 and 9: THERE AR Nutrition expert Carrie Wl
Page 12 and 13: I YOUR BODY FAT PERCENTAGE THE Lowe
Page 14 and 15: GENERAL GUIDELINES While this plan
Page 16 and 17: 1 WHAT RESULTS TO EXPEC" The P90X N
Page 18 and 19: LOW-FAT COOKING TECHNIQUES Learning
Page 20 and 21: ii « I 12
Page 22 and 23: • LL > U. i I u u S
Page 24 and 25: PORTION APPROACH During Phase 1, us
Page 26 and 27: I GEt -s 18
Page 28 and 29: FAT SHREDDER MEAL PLAN APPROACH -Re
Page 30 and 31: FAT SHREDDER MEAL PLAN APPROACH .-R
Page 32 and 33: 1-1/2 cups balsamic vinegar 2 table
Page 34 and 35: 1/3 cup shallots, chopped 1/3 cup a
Page 36 and 37: ASPARAGUS SOUP 7-7/4 cups onions, d
Page 38 and 39: VEGETABLE SOUP 10 cups fat-free chi
Page 40 and 41: PROTEIN SHAKE-LEVEL III 1 cup skim
Page 42 and 43: 10 egg whites 4 ounces chicken brea
Page 44 and 45: SPINACH SCRAMBLE-LEVEL per serving:
Page 46 and 47: MUSHROOM OMELET-LEVEL II per servin
Page 48 and 49: CHEF SALAD-LEVEL III ! 5 ounces fat
Page 50 and 51: TUNA SALAD-LEVEL I 6 ounces tuna, c
Page 52 and 53: CHICKEN SALAD-LEVEL II per serving:
Page 54 and 55: ISLAND PORK TENDERLOIN SALAD-LEVEL
Page 56 and 57: SHRIMP STIR-FRY-LEVEL III per servi
Page 58 and 59: BEEF AND BROCCOLI STIR-FRY per serv
Page 61 and 62:
KlrimikWilaJrltFiTH! PHASE ENERGY B
Page 63 and 64:
LEVEL; rn s W m a p- m en 33 c H to
Page 65 and 66:
PROACH 1 medium_.4pp/e 1 cup_Aprico
Page 67 and 68:
MEAL PLAN APPROACH
Page 69 and 70:
Recipe ENERGY BOOSTER included MEAL
Page 71 and 72:
'-..Extra-lean J!Jrger -Low-fat m&,
Page 73 and 74:
GREEN APPLE SALSA per serving: 3 pl
Page 75 and 76:
: ounces boneless, skinless chicken
Page 77 and 78:
SHRiMP PASTA POMODGRO-LEVEL II 7 ta
Page 79 and 80:
CHICKEN CAESAR SALAD-LEVEL 12 ounce
Page 81 and 82:
6 ounces canned tuna, in water 1 cu
Page 83 and 84:
•-•• mg: s (kcal) rtal Fat im
Page 85 and 86:
PORTION APPROACH ENDURANCE MAXIMIZE
Page 87 and 88:
RTION APPROACH 1 serving PROTEINS D
Page 89 and 90:
each serving = 100 cal. 1 medium„
Page 91 and 92:
MEAL PLAN APPROACH • ENDURANCE MA
Page 93 and 94:
ROACH; 3 MER ENDU -?.iJ..'. •:.
Page 95 and 96:
4NER en cot Sauce n, medium beans,
Page 97 and 98:
vmg: 'kcal) d Fat i fat) otein irat
Page 99 and 100:
'mm BLACK AND WHITE BEAN CHILI 1 te
Page 101 and 102:
PASTA SALAD-LEVEL ii 3 ounces pasta
Page 103 and 104:
SPICY CHINESE NOODLES-LEV ' ounces
Page 105 and 106:
MEDITERRANEAN SHRIMP KEBABS-LEVEL I
Page 107 and 108:
PORK CHOP BAKED WITH APPLI 9 ounces
Page 109 and 110:
• I ..;. QUICK OPTIONS CONVENIENC
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CALORIES PROTEIN CARB. food JACK IN
Page 113 and 114:
:EAKFAST SNACK LUNCH SNACK DINNER C
Page 115 and 116:
: :'. lEAKFAST 5 LUNCH SNACK DINNER
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4MENTS SNACK LUNCH SNACK DINNER COM
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1MENTS SNACK -,••;)•'•':•
Page 121 and 122:
1ENTS RECIPE INDEX ENTS ^Y Apricot
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P90X nutrition plan

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