Diet plan for P90x doesn’t necessarily have to be strict. If you’re wondering how good it is, well, you haven’t seen better. But, on the other hand, if you’re wondering whether P90 has a strict diet plan that is good to follow, well, the answer is no.
The P90X Fat Shredder Diet Plan to Get You Ripped
The P90X Diet: Fat Shredder
The P90X training regimen, which guarantees to build you a strong, lean, and healthy body in 90 days, is designed to go along with the P90X eating plan. The P90X regimen comprises three phases, and the first one, called Fat Shredder, is meant to help you quickly lose fat while also constructing and strengthening your muscles.
The P90X nutrition plan doesn’t emphasize low-calorie eating; instead, it emphasizes foods high in protein and nutrients that will provide you the energy you need for the demanding P90X workouts. Get your doctor’s approval before beginning this diet and exercise program if you’re considering it.
Keep in mind that the P90X Fat Shredder plan is specifically designed to complement the P90X workout plan, so if you follow the diet plan alone, you won’t get the same results.
Basics of the Fat Shredder Phase
During the Fat Shredder phase of P90X, you’ll get 50 percent of your calories from protein, 30 percent from carbohydrate and 20 percent from fat. The program does not require counting calories, but you’re encouraged to calculate which of three calorie levels —1,800, 2,400 or 3,000 calories — you fall into based on your body weight and activity level. This number of calories tells you how many servings of each food group you can eat every day.
To keep the focus on healthy foods, the program instructs you to eliminate all processed foods, such as cookies, candies, freezer meals, potato chips and soda. Other guidelines of the plan include eating small meals every few hours, drinking plenty of water and journaling everything you eat.
Because this diet plan is designed to accompany a very intense exercise plan, cutting calories is not encouraged. Your body will need plenty of fuel to keep up with the rigorous demands of the fitness program. To lose body fat, you must consume fewer calories than you take in; with this program, that calorie deficit is created by burning a large number of calories through exercise rather than consuming a low-calorie diet.
Foods on the P90X Fat Shredder Plan
During the Fat Shredder phase, you’ll consume lean protein at every meal. Examples include boneless, skinless chicken, lean pork, lean red meat, egg whites, fish and shellfish, tofu, and veggie burgers. Legumes, potatoes, and cereals are acceptable sources of carbohydrates, but you can only have one serving of each each day.
Nonfat milk, soy milk, low-fat cottage cheese, basic non-fat yogurt, and several low-fat cheeses are among the dairy products that are permitted. All vegetables and fruits are part of the diet plan, although depending on your calorie intake, fruits are only allowed in one to two portions each day.
At each meal, you get one serving of healthy fats from avocado, olive oil, canola oil or flaxseed oil and a small amount of low-fat condiments. Beachbody — the company that produces the P90X workout and nutrition plan — sells protein shakes and protein bars that are allowed, but not required, on the diet plan.
Effectiveness of the Fat Shredder Diet
The P90X nutrition plan’s elimination of unhealthy processed foods and inclusion of several nutrient-rich whole foods is one of its major advantages. According to the plan, weight loss is caused by the ratio of protein, carbohydrates, and fat in the diet rather than the amount of calories consumed. Although calorie consumption undoubtedly plays a role in weight loss, the Harvard School of Public Health website states that food quality and the proportion of protein, carbs, and fat in a meal also have an impact.
Research confirms that diets with more protein and fewer carbs may assist with dropping weight and keeping it off. One study published in the Journal of the American Medical Association in 2007 found that a low-carbohydrate diet led to greater weight loss than diets with a higher carbohydrate content. A higher-protein diet with a low glycemic index is also associated with better weight-loss maintenance, according to a study published in the New England Journal of Medicine in 2007.
Remember that the P90X Fat Shredder plan is intended to work in conjunction with the P90X training program; as such, if you only adhere to the diet plan, you won’t see the same effects. Although consuming fewer carbohydrates may aid in fat loss, since they are your body’s main fuel source, you might not have enough energy to complete your activities. In fact, you can feel as though you can’t finish an exercise if you run out of glycogen, the carbs that are stored in your muscles and liver.
This energy slump is referred to as “bonking” in P90X. Add an extra serving of complex carbs to your meal plan, such as brown rice, sweet potatoes, or whole-grain pasta, if you find yourself lacking energy throughout your workouts.
Can the P90X Work If I Don’t Stick to the Meal Plan?
- P90X Diet Plan Basics
- Foods to Consider on Your Own
- Determining Calories
P90X is an intense exercise program developed by fitness guru Tony Horton with the goal of shedding weight and gaining muscle. The system includes 12 DVD workouts that can be done five to seven days a week, depending on the plan you pick. Each DVD workout lasts 60 to 90 minutes.
A diet program is also included in the P90X method, which is advised to aid improve outcomes. You have the option of adhering to this diet or coming up with your own healthy eating strategy. If you decide against using the food plan, you can still see benefits with P90X, but you must also maintain a healthy, calorie-restricted eating regimen on your own.
P90X Diet Plan Basics
Three phases comprise the official P90X diet plan: Phase 1, Fat Shredder; Phase 2, Energy Booster; and Phase 3, Endurance Maximizer 3. The first phase focuses on protein, while the second plans a balanced mix of carbs and protein with a lower amount of fat. The final phase mimics the diet of an athlete, with an emphasis on complex carbs, lean proteins and a low amount of fat.
Utilizing the official BeachBody plan has the advantage of laying out the meals and grocery lists for you, requiring little to no thought on your part. If you stick to the plan perfectly, you’ll obtain the right amount of calories and nutritional breakdown. Consequently, you’re more likely to experience the benefits of P90X 3 if you stick to the exercise routine and refrain from eating extra snacks between meals.
- Three phases comprise the official P90X diet plan: Phase 1, Fat Shredder; Phase 2, Energy Booster; and Phase 3, Endurance Maximizer 3.
- The final phase mimics the diet of an athlete, with an emphasis on complex carbs, lean proteins and a low amount of fat.
Foods to Consider on Your Own
You can use the fundamental ideas to develop your own meal plan if the P90X diet appears too strenuous or is packed with foods you dislike. When doing this, it’s crucial to pick a variety of foods that satisfy all of the various macronutrient requirements your body has.
Considering how much work your muscles must do during the P90X method, protein is a crucial macronutrient. Protein is required to repair damaged muscle tissue and strengthen muscular fibers. Select lean proteins like fish or fowl as well as soy, which is a plant-based protein.
As the primary source of energy for your body, carbohydrates are very crucial. Select complex carbs like whole grains, fruits, and vegetables that are high in fiber and vitamins.
Fats are also important for cell health and to help your body absorb certain vitamins.
- If the meal plan for P90X seems too intense or is full of meals that you don’t like, you can take the basic concepts and create your own meal plan 3.
- However, when doing this, it’s important to choose a wide range of foods that meet each of the different macronutrient needs your body requires.
Even if you’re not doing the official meal plan for P90X, use the available calculations from the program to determine how much you should eat during on the program.
- Calculate your resting metabolic rate by multiplying your body weight in pounds by 10.
- Calculate your daily activity burn by multiplying your RMR by 20%, or .20.
- Add your RMR to your daily activity burn and add 600 to get your energy amount.
If your energy amount is 1,800 to 2,399, aim for 1,800 calories a day.
- Even if you’re not doing the official meal plan for P90X, use the available calculations from the program to determine how much you should eat during on the program 3.
- Calculate your daily activity burn by multiplying your RMR by 20%, or .20.
How Many Weeks of the P90X Does It Take Before You Lose Weight?
How Long Does It Take to Lose Weight After a P90X Workout?
Tony Horton, a fitness expert, developed the 12-DVD P90X exercise regimen to help people lose weight, gain strength, and improve flexibility. The program also comes with online coaching, a training routine, and a nutritional plan in addition to the DVDs. P90X is more of a fitness program than a weight loss regimen, although the challenging exercises do a good job of burning fat.
The regimen you choose to follow, how extreme the adjustments are for you, and how much weight you need to lose will all influence how quickly — or even if — you lose weight.
Science of Weight Loss
By reducing your calorie intake, increasing your calorie expenditure, or combining the two ways, you can lose weight. A 3,500 calorie deficit is required to shed 1 pound of fat. One pound can be lost in a week if you consume 250 fewer calories each day and burn an additional 250.
Even though you might initially experience higher results if you have a significant amount of excess weight, a healthy, sustained pace of weight loss is no more than 1 to 2 pounds each week.
Burn Fat with P90X
The number of calories burned during each of P90X’s exercise regimens is not disclosed. However, you can get a general notion of how many calories you consume during their activities by knowing calorie burn numbers for comparable exercises.
A 155-pound person burns 233 calories while vigorously lifting weights, according to the Harvard Medical School’s Health Publication, which provides calorie counts for engaging in 30 minutes of various exercises. With the weight training DVDs, you can anticipate to burn about 466 calories per hour of exercise, which is typical for P90X workouts.
For a person weighing 155 pounds, vigorous calisthenics burn 298 calories every 30 minutes, or 596 in an hour, and kickboxing burns 372 calories every 30 minutes, or 744 in an hour. The intensity of your workout and your weight do have an impact on how many calories you burn. The more calories you burn, the more weight you have.
You would burn about 2,666 calories if you followed the P90X Classic schedule, which calls for three weight training, one calisthenics, one kickboxing, and one yoga activity during the first week. So, if you followed the P90X exercise plan without altering your food, you would lose 1 pound every 10 days.
P90X Nutritional Plan
A diet is not what the P90X dietary plan is about. Instead, it’s a dietary plan created to support the body during the challenging P90X workouts. The dietary guide offers directions on how to figure out how many calories you should consume daily to keep your health while still losing weight. Each 30-day period of the 90-day program is divided into three phases: Phase 1 Fat Shredder, Phase 2 Energy Booster, and Phase 3 Endurance Maximizer.
How much and how soon you lose weight depends on the discrepancy between your current calorie consumption and the dietary plan recommended by P90X. You can lose 1 pound every week if you stick to the P90X routine and cut 500 calories from your diet each day.
P90X Exercise and Nutrition Plan
The best strategy to lose weight quickly is to combine a balanced diet with regular exercise. You can achieve a 6,166 calorie deficit by following the P90X exercise and diet plan. This will cause you to lose 1 pound every five days for a total of 18 pounds over the course of the 90-day program.
Of course, these figures are estimations. A person’s lifestyle, the development of new muscles, and changes in the body’s composition, such as water retention, can all have an impact on weight loss. In order to provide a more realistic picture of fat reduction, P90X advises measuring body measurements and fat percentage in addition to weight. While following the regimen, you can really lose weight while gaining muscle. You may not lose weight, but you will look slimmer and more fit even if the gross figure on the scale stays the same.
Types of Food to Eat on the P90X Workout
P90X, a 90-day fitness and diet program, adjusts its eating plan based on the needs of its three workout phases. You can adhere to any phase of the nutritional program dependent on your individual nutritional level. This is done so that the foods you eat continue to match your nutritional needs while the workouts get harder with each phase. It is customary to start with phase one of the P90X workout and phase one of the eating plan if you are new to working out and need to shed some weight.
Shredding the Fat
The Fat Shredder is the name of the first phase of the P90X dietary program. While constructing and preserving lean muscle, this phase is meant to encourage fat reduction. High-protein meals, whole grains, fruits, and vegetables are consumed by followers of this phase. This stage is referred to by The Beachbody Corp. as “power protein.” Consider lean sources of protein such fish, eggs, turkey breast, sirloin, chicken breast, and low-fat dairy. You would have an omelette with mushrooms, 1 cup of cottage cheese, and 1 cup of strawberries for breakfast during this phase. 6 ounces of halibut, 1 cup of brown rice, and 1/2 cup of asparagus make up the average dinner during this phase.
The Energy Booster is the name of the second stage of the P90X dietary program. You can anticipate to eat more carbohydrate-rich foods during this phase because it is designed to complement the second, more difficult workout phase of the plan. This is done to keep up with the workout’s rising energy requirements. Protein is still a consideration, but you’ll consume somewhat less protein and more complex carbohydrates than you did in phase one. Lean protein is typically paired with whole-grain foods including whole-grain pita bread, oats, whole-wheat spaghetti, granola, whole-wheat bagels, and sweet potatoes.
When you reach level three of the dietary plan, your body is ready to be pushed to its absolute limit, and you need the fuel to keep it going. The Endurance Maximizer is the name of the third phase of the P90X dietary program. During this period, adherents consume a lot of low-fat, high-protein foods. Additionally, there is a focus on consuming more complex carbs. You’ll consume the same things you did in phase two throughout this phase, but you’ll eat larger portions to accommodate the increased calorie needs.
The P90X nutritional plan features three phases, each of which only contains roughly 20 percent of your calories from fat. You should strive to receive 50% of your calories from protein throughout phase one, with a focus on protein. You should keep your carbohydrate intake to 30 percent of your total calories because this is a fat-burning phase. In phase two, protein makes up 40% of your calories, carbohydrates increase to 40% of your calories, and the remaining 60% of your calories are made up of fat. Phase three of the workout is the most difficult, and you need more carbohydrates for endurance. As a result, protein drops to 20% of your calories and carbohydrates rise to 60%.