If you’re doing the P90X program, you’ve probably noticed that a lot of the recipes in the nutrition guide aren’t foods you commonly have in the house (at least not in my house), so I would suggest using the “Portion Plan” of the nutrition guide instead, especially if you don’t have a lot of time to cook. Whether you’re doing P90X or not, this is a great nutrition blueprint for anyone.
The Portion Plan is great, because it will give you an idea of how many servings of each food group you can have and how many calories each item contains. This way you can pick and choose which foods you want to eat. I’ve included a PDF download of the P90X Portion Plan Guide if you want to download it. This isn’t an official document, but it’s based off of the actual nutrition guide. I put this together so that I had it all in one place and because I could print it out and take it with me to the store instead of taking the entire nutrition guide.
There are three phases for your nutrition plan in P90X. Phase 1 (days 1-28) is the fat shredding plan which was created to burn fat from your body while taking in lots of protein to help you strengthen your muscle. Phase 2 (days 29-56) is more of a well-rounded diet for the average person, and will provide more energy for your workouts. Phase 3 (days 57-90) is an athletes diet which puts lots of carbs back into your body for energy and maximum endurance while you’re really pushing hard during your workouts.
Next you have to figure out which level of each phase you should be doing. Take your body weight x 10 which equals your Resting Metabolic Rate (RMR). Now multiply your RMR by 20% which will give you the number of calories you burn daily outside of exercise. Now Add your RMR, your Daily Activity Burn and 600 to figure out your Energy Amount. The energy amount is what you’ll use to figure out which level you should be in.
- 1800-2399 Energy Amount
- 1800 calories per day
- 2400-2999 Energy Amount
- 2400 calories per day
- 3000+ Energy Amount
- 3000+ calories per day
Now that you have that figured out, download the P90X Portion Plan Guide and get started!