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How to Make Your P90X Meal Plan

by
author image A. McDougall
A. McDougall is an editor, writer and athlete. McDougall is a marathon coach certified by the North American Academy for Sport Fitness Professionals and an American College of Sports Medicine certified personal trainer. McDougall has edited and written for several national magazines.
How to Make Your P90X Meal Plan
A man is cooking in the kitchen. Photo Credit George Doyle/Stockbyte/Getty Images

P90X is known by many as a home workout program. But like any good fitness program, P90X includes a healthy eating plan to complement your workouts. Your meal plan will vary based on your specific goals and your calorie needs. Assess these goals and needs to determine which version of the plan is right for you.

Choose a Phase

Select the nutrition phase that fits your needs. If you're looking to lose weight, Beachbody recommends starting with the Fat Shredder phase in which 50 percent of your calories come from protein, 30 percent from carbohydrates and 20 percent from fat. The energy booster phase is intended to be a more long-term eating plan, for people looking to maintain weight while on P90X; in this phase 40 percent of your calories come from protein, 40 percent from carbohydrates and 20 percent from fat. The endurance maximizer phase is described as an "athletic diet" for people following an intense workout schedule. The diet is 20 percent protein, 60 percent carbohydrates and 20 percent fat.

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Choose Your Nutrition Level

Estimate your resting metabolic rate by multiplying your weight in pounds by 10. Multiply this by 20 percent to get your estimated activity burn. Add your resting metabolic rate and your activity burn to the number of calories you will burn from P90X. Beachbody estimates that you will burn 600 calories per day, but this will vary -- use a heart rate monitor with a calorie counter when you work out to get a more accurate estimate. If your daily calorie burn is between 1,800 and 2,399 calories then follow P90X nutrition level I; if your calorie burn is between 2,400 and 1,999 calories then follow level II; and if your burn is 3,000 calories or higher then follow level III.

Follow the Meal Plan

Follow the P90X meal plan in the "P90X Nutrition Plan," included with the P90X system, based on your nutrition level and phase. The nutrition plan lays out meal plans for each of the phases and each of the nutrition levels. The plan tells you exactly what to eat for your meals and snacks and even includes recipes for making your meals. This means that you don't need to track your calories or other nutritional information, you simply need to follow the plan.

Be Safe

Always consult your doctor before starting a new eating plan. Your doctor can tell you if the P90X meal plan is right for you. Your doctor can also help you determine the appropriate calorie intake for your goals, whether you are looking to gain, lose or maintain weight. If you're looking to lose weight, be careful not to cut calories too drastically as this can slow your metabolism. You should create a daily deficit of 500 to 1,000 calories. Women should always consume at least 1,200 calories per day and men should consume at least 1,800 daily calories.

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