P90X nutrition plan

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INTRODUCTIOI A Note Fr PROGRESS AS The 3 Ph£ Customiz 3 Approac Your Bod) Body Fat Determin GENERAL GUII General C Why Diet When To Toss The What Res The Numl Drink Wa RecalcuU "Bonking Low-Fat ( Vegetaria
TABLE OF CONTENTS INTRODUCTION A Note From Steve Edwards iii PROGRESS ASSESSMENT The 3 Phases 1 Customizing The Phases 2 3 Approaches To Achieve Your Goal 3 Your Body Fat Percentage 4 Body Fat Target k Determine Your Nutrition Level 5 PHASE 1:FAT SHREDDER Portion Approach 13 Daily Serving Chare 15 Approved Food List 16 Meal Plan Approach 19 Recipes 23 PHASE 2: ENERGY BOOSTER Portion Approach 53 Daily Serving Chart 55 Approved Food List 56 Meal Plan Approach 59 Recipes 63 GENERAL GUIDELINES General Guidelines 6 Why Diet Matters 6 When To Eat 7 Toss The Junk! 7 What Results To Expect 8 The Number One Obstacle 8 Drink Water 8 Recalculating Your Calories 9 "Bonking" 9 Low-Fat Cooking Techniques 10 Vegetarians 11 PHASE 3: ENDURANCE MAXIMIZER Portion Approach 77 Daily Serving Chart 79 Approved Food List 80 Meal Plan Approach 83 Recipes 87 QUICK OPTIONS Convenience Foods 101 Quick At-Home Dishes 101 Fast Foods 102 DAILY JOURNAL 104 RECIPE INDEX ALL LEVELS. 113
Page 1: Nutrition Plan EATING FOR POWER PER
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 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
Page 111 and 112:
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
Page 117 and 118:
4MENTS SNACK LUNCH SNACK DINNER COM
Page 119 and 120:
1MENTS SNACK -,••;)•'•':•
Page 121 and 122:
1ENTS RECIPE INDEX ENTS ^Y Apricot
Page 124:
@ y ' "» L_J Q "V Get Results!""
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