Nutrition Guide

November 15th, 2006

[ found at http://firetometal.wordpress.com/2006/11/15/nutrition-guide/
2007-05]

I’m posting this info. for Don who requested it, but it’s a good plan for anyone who’s got
the desire to try. The P90X nutrition plan is as follows:

Phase I: Fat Shredder - Days 1-28

Phase II: Energy Booster - Days 29-56
Phase III: Endurance Maximizer - Days 57-90

Body Fat Range Targets

For Men: Fit - 14-17% Athlete - 10-13% Elite Athlete - 4-9%
For Women: Fit - 21-24% Athlete - 16-20% Elite Athlete - 12-15%
Measure Body Fat at start of program and at the end of each phase to measure progress

Determining Your Nutrition Level

1. Calculate your RMR
Your Body Weight x 10 = RMR
2. Calculate your Daily Activity Burn
RMR x 20% = DAB
3. Calculate your Energy Amount
RMR + DAB = EA

Nutrition Level Chart

EA = 1800-2399 = Level I 1800 calories per day
EA = 2400-2999 = Level II 2400 calories per day
EA = 3000+ = Level III 3000 calories per day

Macronutrient Goals in Each Phase

Phase I - Protein 50%, Carbs 30%, Fat 20%
Phase II - Protein 40%, Carbs 40%, Fat 20%
Phase III - Protein 20%, Carbs 60%, Fat 20%

Customizing the Phases

Phase I - Can be extended if you feel you need to drop more body fat, but still have
enough energy to do workouts. Can be shortened if your body fat is already low or you
aren’t getting enough energy for workouts.
Phase II - Can be extended if you feel you are doing well in this phase and want to keep
going.
Phase III - Optional phase for those who really want to push to the limit. It is
recommended, however, that everyone try this phase at some point.

Phase I Fat Shredder Portion Plan

Level I Portions
Proteins - 5
Dairy - 2
Fruits - 1
Vegetables - 2
Fats - 1
Carbs - 1
Condiments - 1
Snacks - 1 Single
P90X Recovery Drink - 1
P90X Protein Bar - 1

Level II Portions
Proteins - 7
Dairy - 3
Fruit - 1
Vegetables - 4
Fats - 1
Carbs - 1
Condiments - 2
Snacks - 1 Double
P90X Recovery Drink - 1
P90X Protein Bar - 1

Level III Portions

Proteins - 9
Dairy - 4
Fruit - 2
Vegetables - 4
Fats - 1
Carbs - 1
Condiments - 2
Snacks - 2 Doubles
P90X Recovery Drink - 1
P90X Protein Bar - 1

Phase II Energy Booster Portion Plan

Level I Portions
Proteins - 4
Dairy - 2
Fruit - 1
Vegetables - 2
Fats - 1
Carbs - 2
Condiments - 1
Snacks - 1 Single
Recovery Drink - 1
Protein Bar - 1

Level II Portions
Proteins - 6
Dairy - 2
Fruit - 1
Vegetables - 3
Fats - 1
Carbs - 3
Condiments - 1.5
Snacks - 1 Double
Recovery Drink - 1
Protein Bar - 1

Level III Portions

Proteins - 8
Dairy - 2
Fruit - 2
Vegetables- 3
Fats - 1
Carbs - 3
Condiments - 3
Snacks - 1 Double, 1 Single
Recovery Drink - 1
Protein Bar - 1

Phase III Endurance Maximizer Portion Plan

Level I Portions
Proteins - 2
Dairy - 1
Fruit - 2
Vegetables - 2
Fats - 1
Carbs - 3
Condiments - 2
Snacks - 2 Singles
Recovery Drink - 1

Level II Portions
Proteins - 3
Dairy - 1
Fruit - 3
Vegetables - 3
Fats - 1
Carbs - 4
Condiments - 3
Snacks - 1 Double, 1 Single
Recovery Drink - 1

Level III Portions

Protein - 4
Dairy - 1
Fruit - 3
Vegetables - 4
Fats - 1
Carbs - 5
Condiments - 4
Snacks - 1 Double, 2 Singles
Recovery Drink - 1

Portion Plan Foods (the same for all phases and levels except snacks)

Fats
1 tbsp = 120 calories = 1 serving
Olives, avocado, canola oil, olive oil, flaxseed oil

Proteins
100 calories per serving
- 3 oz. chicken or turkey breast
- 6 egg whites
- 3 oz. fish or shellfish
- 3 oz. fat free ham slices
- 3 oz. pork tenderloin
- 1/3 cup protein powder
- 3 oz. red meat, lean
- 1 soy burger
- 5 soy slices
- 3 oz. tofu
- 3 oz. tuna
- 2 slices turkey bacon
- 1 veggie burger
- 1 veggie dog

Carbohydrates
200 calories per serving
- 1 medium whole wheat bagel
- 1 cup baked beans
- 1 cup beans (black, kidney, etc)
- 1 2.5 oz. bran muffin
- 2 slices bread (whole wheat, rye, pumpernickel)
- 1 cup whole grain cereal
- 1 cup couscous
- 12 crackers
- 2 english muffins
- 1 cup hummus
- 1 cup lentils
- 1 cup oatmeal
- 3 3.6 oz. pancakes
- 1 cup pasta or noodles
- 1 large whole wheat pita
- 1 potato (2″x4-3/4″)
- 1 cup quinoa
- 1 cup lowfat refried beans
- 1 cup brown or wild rice
- 1 medium sweet potato
- 3 corn tortillas
- 1 large whole wheat tortilla
- 2 whole wheat waffles
- 1 cup wheat berries
Dairy Products
120 calories per serving
- 1.5 oz. low fat cheese
- 1 oz. 1% cottage cheese
- 1.5 oz. feta cheese
- 1.5 oz. semisoft goat cheese
- 1.5 oz. part skim mozzarella
- 3 oz. parmesan cheese
- 8 oz. skim milk
- 1.5 oz. soy cheese
- 8 oz. soy milk
- 8 oz. nonfat plain yogurt

Fruits
100 calories per serving
- 1 medium apple
- 1 cup apricots
- 1 medium banana
- 1/4 medium cantaloupe
- 1 cup cherries
- 1 oz. dried fruit
- 6 oz. fresh squeezed juice
- 1 medium grapefruit
- 1 cup grapes
- 1 cup kiwi
- 1/3 medium mango
- 1 medium nectarine
- 1 large orange
- 1/2 papaya
- 1 medium peach
- 1 medium pear
- 1 cup raspberries, blueberries, or blackberries
- 2 cups sliced strawberries
- 1 medium tangerine
- 1 cup watermelon

Vegetables
50 calories per serving
1 cup of cooked veggies, veggie juice, or veggie soup
2 cups of leafy greens
- Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower,
celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms,
peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable
soup, etc.

Condiments
2 tbsp = 50 calories = 1 serving
Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams

Snacks
Single Serving Snack = 100 calories
Double Serving Snack = 200 calories
Singles (Phase I)
- 1 oz. lowfat cheese
- 8 oz. 1% cottage cheese
- 1 oz. dried fruit
- 1 frozen fruit bar
- 8 oz. fruit sorbet
- 12 mini rice cakes
- 4 oz. nonfat frozen yogurt
- 1/2 Protein Bar
- 1 tbsp peanut butter w/celery sticks
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. turkey jerky
- 8 oz. nonfat plain yogurt

Doubles
- 12 oz. 1% cottage cheese
- 1 oz. nuts (almonds, cashews, pecans, pistachios)
- 12-16 oz. Recovery drink
- 1 Protein Bar
- 4 oz. soy nuts
- 3 oz. string cheese
- 2 oz. turkey jerky

Singles (Phase II)

- 8 oz. 1% cottage cheese
- 1 oz. dried fruit
- 1/2 Protein Bar
- 1 tbsp. peanut butter w/celery
- 3 cups light popcorn
- 1 large sourdough pretzel
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. turkey jerky
- 8 oz. nonfat plain yogurt

Doubles
- 1 oz. lowfat cheese with 6 crackers
- 12 oz. 1% cottage cheese
- 4 tbsp hummus with carrot sticks
- 1 oz. nuts
- 1 Protein Bar
- 12-16 oz. Recovery Drink
- 4 oz. soy nuts
- 3 oz. string cheese
- 2 oz. turkey jerky
- 8 oz. nonfat fruit flavored yogurt

Singles (Phase III)

- 1 oz. dried fruit
- 3 Fig Newtons
- 1 frozen fruit bar
- 1 medium piece fruit
- 8 oz. fruit sorbet
- 12 mini rice cakes
- 4 oz. nonfat frozen yogurt
- 1 tbsp peanut butter w/celery
- 1 oz. pita chip
- 3 cups light popcorn
- 1 large sourdough pretzel
- 2 oz. soy nuts
- 1.5 oz. string cheese
- 1 oz. lowfat tortilla chips
- 8 oz. nonfat plain yogurt

Doubles
- 4 tbsp bean dip with 1 oz. chips
- 1 oz. lowfat cheese with 6 crackers
- 4 tbsp hummus with carrot sticks
- 1 oz. nuts
- 1 Protein Bar
- 12-16 oz. Recovery Drink
- 4 oz. soy nuts
- 3 oz. string cheese
- 8 oz. nonfat fruit flavored yogurt

This is the bare bones of the plan. There was other stuff included which I do not have the
time or space to add. What I listed here is the vital stuff and should be sufficient to do the
plan properly. I’ve done it before, and it has worked along with the p90x workouts. Fair
warning, though, for anyone who doesn’t like to track, measure, and manage every little
thing that goes into their mouth. Cuz that’s what this plan is all about. Knowing what to
eat, how much, and in what combinations. It also requires planning. But in the end it is
worth it. Good luck.

Posted by firetometal
Filed in Uncategorized

19 Responses to “Nutrition Guide”

1. Don said:
November 18th, 2006 at 3:45 am

WOW!! I wasn’t expecting that.. Your awesome.. I actually broke down and
bought the guide but it wont be here for a while yet so this will help a lot.. Thank
you! I hope all is going well for you. I’m on my fourth week and feeling great.

2. Al said:
January 22nd, 2007 at 9:21 am

Just wondering…When it says Level 1 Portions: does it mean all the portions in
the list per each day?

Also the list of foods in each category (fats, proteins, carbs, fruit, veg)seems
small. Is there foods missing or is this exactly what is written in the book?
 Thanks

3. firetometal said:
January 22nd, 2007 at 2:40 pm

hey al. whatever phase you are in, the portions listed under your particular level
are what you are to strive for each day. ideally, you should aim to get all the
portions listed because it is geared to bring you out close to the desired calorie
level. the foods that i listed are exactly what they put in the book. i imagine you
can add to that as long as the foods are healthy and nutritional. you’ll just have to
figure out for yourself what category to put each food in and how many calories
per serving the food you are adding contains. the book also contains recipes but
there is no way i’m going to list all of them. you can probably find some of them
at p90x.com. good luck!

4. Al said:
January 22nd, 2007 at 11:21 pm

Thanks for replying !Another thing….when doing the workouts…what weights

do you need in the dumbells? I have a set of 20lb weights. Do I need a lot below
or above that weight?

5. Al said:
January 22nd, 2007 at 11:25 pm

Oh yeah…one more. For the protein bar and recovery drink….is there a substitute
for those or do you need to use them? Guess if you don’t use P90x ingredients
you don’t get the right foods going in or just a money grab?

6. firetometal said:
January 23rd, 2007 at 1:39 pm

on the workouts you will just have to try it out and see how it goes. i know the
guys on the dvds use a lot of 30s and 40s, but they are pretty stout. i on the other
hand, used anywhere from 8s to 20s, depending on the exercise. it’s all according
to how strong you are. but i will say this, there are easier and harder weight
exercises involved, so you probably will definitely need more than just one
weight set.

i did not purchase or use either the recovery drink or the protein bars, and i did
fine. i did not replace them with anything either. just ate real food so no, i really
don’t think they are necessary. but if you wish to replace them, i’m sure any store
with a health section will carry similar products.

7. Al said:
January 23rd, 2007 at 10:35 pm

Sorry to keep questioning…..did you lose weight/gain muscle?….if you don’t

mind me asking….how much? did you go the whole 90 days?

8. firetometal said:
January 24th, 2007 at 2:07 pm
 yes, i did do the entire 90 days. i definitely lost weight, though i don’t remember
how much exactly. as for gaining muscle, i think i pretty much just maintained the
muscle i had (i have been into weight training for several years off and on). the
program is not meant to make you super beefed up or anything like that. so if you
are looking for big muscle gain, p90x is not going to bring it. but if you haven’t
ever lifted before, or if you are just looking to stay buff, then p90x should do just
fine.

9. Al said:
January 24th, 2007 at 10:21 pm

Thats great….thanks for the replies….I’m going to start on monday, just getting
geared up for it. Hope it doesn’t burn me out as I am not really a weight lifter but
want to get into better shape.

10. Al said:
January 29th, 2007 at 11:01 pm

Hi again….is there any chance of getting the P90X Fitness guide and the
Nutrition guide scanned and online or emailed? or is there an actual PDF file? I’m
getting a little frustrated on the meals and I believe it is quit a good guide.
Thanks

11. firetometal said:

January 31st, 2007 at 10:26 am

hey al. i pretty much listed the core of what is in the nutrition guide book. the only
thing i left out were the recipes and the meal plans that they have mapped out if
you don’t like to plan your own meals. to be honest, that is just too much to type,
and i don’t really have time to type it all either. i believe you can get recipes off of
p90x.com. check it out and see. as for the fitness guide…well, again too much to
type. you are talking a dozen workouts, each with a few dozen different exercises
in them. to list every exercise in every workout and the description of how to do
them would be overly time consuming, and my fingers would probably fall off.
i’m also not one to be emailing strangers or anything like that, so i hope you
understand. best thing i can tell you is if you need anymore info, check out the
forums at p90x.com or purchase the complete package from there. it is a little
pricey, but it was worth it to me. good luck to you.

12. Al said:
January 31st, 2007 at 7:59 pm

Thanks so much!!

13. Darrell said:

February 5th, 2007 at 10:06 pm

Hi guys, i have the discs now . i got them through an estate auction. they are
missing 1 dvd..Cardio.. i cant afford the guides and or the other dvd. Guides are
29.99 each( 2) and the cardio dvd is 19.99 and then the calander is 10.99..grand
total of 79.99 to finish my p90x..anyone now how i can get this stuff with out
paying so freeking much..thanks
 darrell
PS ..is the top the actual netrition guide ..i hope so i copied it..thanks again

14. Tripillian said:

February 6th, 2007 at 10:36 am

Hey Darrell. I wouldn’t waste your time on the Cardio-X DVD. I’ve seen it. Tony
takes routines from the other DVD’s and then repeats certain sequences, but the
first 20 minutes is Yoga. He does add a few new routines, but they’re simply
designed to get you moving. For example, they do something I believe is called
“Locomotive” where you stand with your hands behind your head. You then lift
your right knee and bring your left elbow to the right knee (the knee and elbow
move at the same time). You then do the other side. It’s kind of like doing cross
crunches except you’re standing up. If you still “have to have it” then you could
try ebay. I’ve seen a few P90X stuff for auction. Otherwise, you could do a light
version of the Plyometrics or Kempo DVD. The Cardio DVD is only used in the
lean and doubles version of the set anyway. If you plan to go through the regular
routines (6 days straight with rest or stretch on the 7th day) then you won’t need
the Cardio. Hope that helps.
Tripillian

15. Darrell said:

February 6th, 2007 at 5:33 pm

ty for that. i have a different cardio video ..will use it i guess.sounds basic. Ive
looked on ebay and did see a few stuff there but still if i can get some one to copy
the books …still cheaper..ty again..if you hear of any opne with the books and
they want to get rid of them cheap…let me know..thedman34@gotmail.com..

16. Liz said:

March 3rd, 2007 at 1:10 pm

http://rapid-share.livejournal.com/371717.html

You can find all the videos there without paying. You just have to wait about an
hour to download each thing, unless you want to pay for the downloads. Use
WinRAR to extract the files. Make sure you download all parts or else they won’t
work. Or you can download them all from TorrentSpy.com type in beachbody in
the search part and download P90X trackers online using BitComet.

17. Steve said:

March 18th, 2007 at 8:37 pm

Anyone have another website where the file URLs are posted. The previous
posting website has been suspended. Thanks.

18. the P90x nutrition plan - Muscular Training Development.com - Your Interactive
Fitness Community said:
April 6th, 2007 at 4:59 pm
 […] evaluate and let me know if this nutrition plan is a bunch of BS or if its the
real deal. Source Nutrition Guide � starting over Phase I: Fat Shredder - Days 1-
28 Phase II: Energy Booster - Days 29-56 Phase III: Endurance […]

19. bob said:

May 20th, 2007 at 12:03 am

i was wondering what the recovery drink is. is it an energy drink or a protein
drink , something along those lines?

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