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P90x Nutrition Guide Part 1


Friday, January 22, 2010

The p90X nutrition guide is pretty intense in phase one and then moves onto a balanced diet. The most difficult part in consuming that much protein without going over everything else.

Ranges and Levels (Info Prior to Staring)
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

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 – Days 1-28
Macronutrient Goals
Phase I – Protein 50%, Carbs 30%, Fat 20%

Phase I Fat Shredder Portion Plan
Level I Portions
Proteins – 5
Vegetables – 2
Condiments – 1
Protein Bar – 1
Dairy – 2
Fats – 1
Snacks – 1 Single
Fruits – 1
Carbs – 1
P90X Recovery Drink – 1




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

Level III Portions
Proteins – 9
Vegetables – 4
Condiments – 2
Protein Bar – 1
Dairy – 4
Fats – 1
Snacks – 2 Doubles
Fruit – 2
Carbs – 1
P90X Recovery Drink – 1

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