P90X nutrition plan

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I YOUR BODY FAT PERCENTAGE THE Lowering your body fat and increasing lean muscle mass is essential to your overall success. It is imp© snt to track your progress by measuring and recording your body fat percentage at the end of each phase. To get started, use the body fat measurement you assessed prior to taking your Fit Test (see page 19 of P90X Fitness Guide), or simply use a body fat caliper (available at Beachbody.com) and record your results here. Pleasi how n • 1 Calcu basic i n p Start Day 28 Day 56 Day 90 BODY FAT TARGET CURRENT BODY FAT % NOTES As your body fat percentage changes during the next 90 days, here's where the numbers place you in terms of general targets. FIT RANGE ATHLETE RANGE ELITE ATHLETE RAN'3!£ : ; Y U-17% 10-13% WOMEN 21-24% 16-20% - : 2 Calcul daily i Keep consti a com some get gc • • 3 Add t exen calcul the P' you'vf • i Now I /our r Exami RMR = Daily; Exerci Energ Nutrit
YIYYYYYh 3 NUTRITION LEVELS WITHIN EACH APPROACH. iportant to 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 through P90X. f the P90X :s here. 1 Calculate your resting metabolic rate (RMR). This is basically the number of calories you need to breathe, pump blood, grow hair, blink—be alive. YOUR BODY WEIGHT x10 = RMR (IN CALORIES) Calculate your daily activity burn, the calories required for daily movement apart from exercise. YOURRMR x20% = DAILY ACTIVITY BURN Keep in mind that all lifestyles aren't created equal. A construction worker will have a higher daily burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. Add the calories required for your exercise needs, which we have calculated at 600 calories per day for YOURRMR * DAILY ACTIVITY BURN + 600 = ENERGY AMOUNT the P90X program. Add it all up and you've got your energy amount. VGE Now use your energy amount to determine your nutrition level in the table. YOUR ENERGY AMOUNT NUTRITION LEVEL Example: A 6-foot, 180-pound man 1,800-2,399 1,800 calories/day LEVEL 1 RMR = 180 (body weight in pounds] x 10 = 1,800 Daily activity burn = 1,800 (RMR) x 20% = 360 Exercise expenditure = 600 Energy amount = 1,800 + 360 + 600 = 2,760 Nutrition level = II 2,400-2,999 2,400 calories/day 3,000+ 3,000 calories/day YOUR NUTRITION LEVEL= LEVEL II LEVEL III
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 10 and 11: THE 3 PHASES L " {e tne PWX exercis
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
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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 -,••;)•'•':•
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1ENTS RECIPE INDEX ENTS ^Y Apricot
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P90X nutrition plan

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