Home » p90x » p90x made simple

p90x made simple

0 votes

this section is dedicated towards all the people who are looking to transformed their bodies and life and don’t really know which way to take or how to achieve it.

I think p90x is one of the best health fitness systems in today’s market, all you need to do is follow the diet do the work outs and don’t give up. But the the plan can be a little over whelming at first, well… it was to me. here I what I found that worked for me just follow strep by step and you will do fine:

p90x made simple.

The system is broken down into phases and level

Phases are the stages that the system will take you to recondition your body and health

  1. Fat Shredder (Phase-1): 50% of your calorie intake will come from protein, 30% from carbs and 20% from fats –> 50/30/20
  2. Energy Booster (Phase -2): 40% of your calorie intake will come from protein, 40% from carbs and 20% from fats –> 40/40/20
  3. Endurance Maximizer (Phase-3): 30% of your calorie intake will come from protein, 50% from carbs and 20% from fats –> 30/50/20

Levels is a calculation to determine how much food your body should intake. Get it? simple right!

  • Level I – 1,800 to 2,399 calories per day
  • Level II – 2,400 to 2,999 calories per day
  • Level III – 3,000 + calories per day

So, if I weight 175 I need to determine what level I’m in. This calculation is determine by:

  • Body Weight (Insert weight. Hit enter) 175
  • Resting Metabolic Rate (RMR) (weight x 10) 1750
  • Daily Activity Burn (DAB) (RMR x 20%) 350
  • Exercise Calories (600 calories/day) 600
  • Required Calories Per Day (RMR + DAB + 600) 2700
  • I would fall under level II

WOW! WE WOW! WOW! WOW! your saying now. “that is way to hard for me”. So to determine your level, I have a excel sheet that will do it for you, just plug in your weight and VUALA! it does it for you! P90X-body calculator- urban thrill seekers

Now you know what level you belong to, So what I do now?

your diet is 80% of success in this program, you will see the pounds drop over weeks and getting cut up if you eat right at the same time your stamina will kick in, and endurance.

So what do I eat, in my level? Below is a simple table that will tell you can eat:

Fats
Serving = 120 cal.
  • Avocado – 3
  • oz.Olives – 4 oz.
  • Olive oil – 1 tbsp
  • Canola oil – 1 tbsp
  • Flaxseed oil – 1 tbsp
Proteins
Serving = 100 cal.
  • Chicken Breast (boneless, skinless) – 3 oz.
  • Turkey Breast (boneless, skinless) – 3 oz.
  • Egg whites – 6 Fish and shellfish – 3 oz.
  • Fat free ham slices – 3 oz.
  • Pork tenderloin – 3 oz.
  • Protein powder – 1/3rd cup
  • Red meat (top sirloin, skirt steak) – 3 oz.
  • Soy burger – 1
  • Soy cheese slices – 5
  • Tofu – 3 oz.
  • Tuna – 3 oz.
  • Turkey bacon – 2 slices
  • Veggie Burger – 1
  • Veggie hot dog – 1
Carbs, Grains, Legumes, Potatoes
Serving = 200 cal.
  • Whole wheat bagel – 1
  • Baked beans – 1
  • cup Beans (kidney, black) – 1
  • cup Bread (whole wheat, rye, pumpernickel) – 2
  • slices Bran muffin (2.5 oz.) – 1
  • Cereal (whole grain) – 1
  • cup Couscous – 1
  • cup Crackers – 12
  • English muffins, whole wheat – 2
  • Hummus – 1
  • cup Lentils – 1
  • cup Oatmeal – 1 cup
  • Pancakes, whole wheat (3.6 oz.) – 3
  • Pasta or noodles – 1 cup
  • Pita, whole wheat – 1 large
  • Potato – 1 medium
  • Quinoa – 1 cup
  • Refried beans (low fat) – 1 cup
  • Rice (brown or wild) – 1 cup
  • Sweet potato – 1 medium
  • Corn tortillas – 3
  • Whole wheat tortillas – 1 large
  • Waffles, whole wheat – 2
  • Wheat berries – 1 cup
Dairy Products
Serving = 120 cal.
  • Low fat cheese – 1 oz.
  • 1% fat cottage cheese – 1 cup
  • Feta cheese – 1 oz.
  • Goat cheese, semisoft – 1 oz.
  • Mozzarella, part skim – 1 to ½ oz.
  • Parmesan cheese – 3 oz.
  • Skim milk – 8 oz.
  • Soy cheese – 1 oz.
  • Yogurt, nonfat plain – 8 oz.
Fruits
Serving = 100 cal.
  • Apple – 1 medium
  • Apricots – 1 cup
  • Banana – 1 medium
  • Cantaloupe – ¼ medium
  • Cherries – 1 cup
  • Dried fruit – 1 oz.
  • Fresh squeezed juice – 6 oz.
  • Grapefruit – 1 medium
  • Grapes – 1 cup
  • Kiwi – 1 cup
  • Mango – ½ medium
  • Nectarine – 1 medium
  • Orange – 1 large
  • Papaya – ½ medium
  • Peach – 1 medium
  • Pear – 1 medium
  • Berried (rasp, blue, black) – 1 cup
  • Strawberries (sliced) – 2 cups
  • Tangerine – 1 medium
  • Watermelon – 1 cup
Veggies
Serving = 50 cal.1 cup = cooked veggies, veggie juice, or veggie soup2 cups = leafy greens
  • Asparagus
  • Beats
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumber
  • Eggplant
  • Kale
  • Lettuce
  • Marinara sauce
  • Mushrooms
  • Peas
  • Peppers
  • Spinach
  • Sprouts
  • Squash (summer or winter)
  • String beans
  • Tomatoes
  • V-8 juice, low sodium
  • Vegetable soup
Condiments
Serving = 2 tbsp = 50 cal. BBQ and other low-fat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
Snacks
Single serving = 100 cal.Double serving = 200 cal.
  • SINGLE SERVINGS
  • Cheese, low fat – 1 oz.
  • Cottage cheese, 1% – 8 oz.
  • Dried fruit – 1 oz.
  • Frozen fruit bar – 1
  • Fruit sorbet – 8 oz.
  • Mini rice cakes – 12
  • Nonfat frozen yogurt – 4 oz.
  • P90X Peak Performance Protein Bar – ½
  • Peanut butter with celery – 1 tbsp.
  • Soy nuts – 2 oz.
  • String cheese – 1 – ½ oz.
  • Turkey jerky – 1 oz.
  • Yogurt, nonfat plain – 8 oz.
  • DOUBLE SERVINGS
  • Cottage cheese, 1% – 12 oz.
  • Nuts (almonds, cashews, pecans) – 1 oz.
  • P90X Peak Recovery Formula – 12-16 oz.
  • P90X Peak Performance Protein Bar – 1
  • Soy nuts – 4 oz.
  • String cheese – 3 oz.
  • Turkey jerky – 2 oz.

So, now I know what I can eat BUT when do I eat it?, you ask me!

Here is a Portion Approach for Level II all 3 phases, Simply add a check to each box for servings.

P90X Fat Shredder Portion Approach (Level I – 1,800 to 2,399 calories/day)

Name Date Cals/serving
Protein X X X X X 100
Dairy X X 120
Fruit X 100
Veggies X X 50
Fats X 120
Carbs X 200
Snacks DBL BAR Drink 100
Condiments X 50
Water X X X X X X X 0
Supplements OMG3 CAL ACTV

P90X Energy Booster Portion Approach (Level I – 1,800 to 2,399 calories/day)

Name Date Cals/serving
Protein X X X X 100
Dairy X X 120
Fruit X 100
Veggies X X 50
Fats X 120
Carbs X X 200
Snacks DBL BAR Drink 100
Condiments X 50
Water X X X X X X X 0
Supplements OMG3 CAL ACTV

P90X Endurance Maximizer Portion Approach (Level I – 1,800 to 2,399 calories/day)

Name Date Cals/serving
Protein X X 100
Dairy X 120
Fruit X X 100
Veggies X X 50
Fats X 120
Carbs X X X 200
Snacks DBL BAR Drink 100
Condiments X X 50
Water X X X X X X X 0
Supplements OMG3 CAL ACTV

P90X Fat Shredder Portion Approach (Level II – 2400 cals)

Name Date Cals/serving
Protein X X X X X X X 100
Dairy X X X 120
Fruit X 100
Veggies X X X X 50
Fats X X 120
Carbs X 200
Snacks DBL BAR Drink 100
Condiments X X 50
Water X X X X X X X 0
Supplements OMG3 CAL ACTV

P90X Energy Booster Portion Approach (Phase 2, Level II – 2400 cals)

Name Date Cals/serving
Protein X X X X X X 100
Dairy X X 120
Fruit X 100
Veggies X X X 50
Fats X 120
Carbs X X X 200
Snacks DBL BAR Drink 100
Condiments X ½ 50
Water X X X X X X X 0
Supplements OMG3 CAL ACTV

P90X Endurance Maximizer Portion Approach (Phase 3, Level II – 2400 cals)

Name Date Cals/serving
Protein X X X 100
Dairy X 120
Fruit X X X 100
Veggies X X X 50
Fats X 120
Carbs X X X X 200
Snacks DBL BAR Drink 100
Condiments X ½ X 50
Water X X X X X X X 0
Supplements OMG3 CAL ACTV

P90X DAY 10TH

p90x-15days

P90X Fat Shredder Portion Approach (Level III – 3,000 calories/day)

Name Date Cals/serving
Protein X X X X X X X X X 100
Dairy X X X X 120
Fruit X X 100
Veggies X X X X 50
Fats X 120
Carbs X 200
Snacks DBL BAR Drink BAR 100
Condiments X X 50
Water X X X X X X X X X 0
Supplements OMG3 CAL ACTV

P90X Energy Booster Portion Approach (Phase 2, Level III – 3,000 calories/day)

Name Date Cals/serving
Protein X X X X X X X X 100
Dairy X X 120
Fruit X X 100
Veggies X X X 50
Fats X 120
Carbs X X X 200
Snacks DBL BAR Drink 100
Condiments X X 50
Water X X X X X X X X 0
Supplements OMG3 CAL ACTV

P90X Endurance Maximizer Portion Approach (Phase 3, Level III – 3,000 calories/day)

Name Date Cals/serving
Protein X X X X 100
Dairy X 120
Fruit X X X 100
Veggies X X X X 50
Fats X 120
Carbs X X X X X 200
Snacks DBL BAR Drink BAR 100
Condiments X ½ X X 50
Water X  X X X X X X X 0
Supplements OMG3 CAL ACTV

LEGEND

  • “P90X” P90X 13 Week in home fitness program
  • “SHAKE” Shake (140 cal)
  • “DBL” Double Serving Snack – 200 cal.
  • “BAR” Protein Bar
  • “DRINK” Protein Shake – Whey Protein Powder
  • “ACTV” Activity Daily Multivitamin
  • “PF” Performance Formula
  • “SF” Slimming Formula
  • “CAL” Core Cal-Mag (Calcium-Magnesium) Supplement
  • “OMG3” Core Omega 3 Supplement

Originally posted 2014-01-20 09:49:56.

FacebookTwitterGoogle+Share

Tags: , , , , , ,

Comments are closed.