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nutrition planEATING FOR POWER PERFORMANCE

OVERVIEW IntroductionA Note From Steve EdwardsProgress AssessmentPhase 1: Fat ShredderPortion ApproachDaily Serving ChartApproved Food ListMeal Plan ApproachThe 3 PhasesCustomizing The Phases3 Approaches To Achieve Your GoalYour Body Fat PercentagePhase 2: Energy BoosterPortion ApproachDaily Serving ChartBody Fat TargetApproved Food ListDetermine Your Nutrition LevelMeal Plan Approach General GuidelinesGeneral Guidelines Phase 3: Endurance maximizerPortion ApproachDaily Serving ChartWhy Diet MattersApproved Food ListWhen To EatMeal Plan ApproachToss The Junk!What Results To ExpectThe Number One ObstacleDrink WaterRecalculating Your Calories“Bonking”Low-Fat Cooking TechniquesVegetariansClick any sectionheader to jump tothat page. Quick OptionsConvenience FoodsQuick At-Home Dishes

A note fromSteve EdwardsDirector of ResultsBeachbody Why the P90X Nutrition Plan looks differentfrom other Beachbody diet plansAs you may notice from the math on the following pages, P90X is not built around a daily “calorie deficit” forweight loss like the general Beachbody plans found in Power 90 , Kathy Smith’s Project:You! Type 2 , and Slimin 6 . It’s important that you understand why, so you have the right training mentality with this program, withthe right expectations.Our calculations in the P90X Nutrition Plan are different from those in our other programs’ diet guides and inthe Diet and Support center. Running a caloric deficit during P90X is risky, and chances are it would lead toovertraining, decreased performance, or perhaps injury or illness. If someone used a 600-calorie deficit duringP90X, they might see weight loss initially, but, over time, their performance would get worse and worse. Withconstant monitoring we could increase one’s caloric consumption as needed, but this is not practical within ourclient structure.To exemplify this, the number one piece of advice we give on the Message Boards is to eat more. In the initialstages of our programs, most of our customers lose weight due to a combination of eating fewer calories,eating better calories, and increasing their workload. Over time, they stagnate—or “plateau”—at the lowercaloric intake because their bodies have changed and require more calories. It’s quite hard to convince themthat they can eat more and not gain weight. However, it’s extremely common to see our members—when on aplateau—add calories and begin seeing dramatic weight loss. We’ve had clients actually need to double theircaloric intake before this weight loss effect of increased calories reversed. Since P90X begins at the stage wherea high percentage of our clients have hit a plateau, it’s important that we give them enough fuel to recover fromtheir workouts.Where this can go wrong is that our guidelines are ballpark and can only be ballpark. There is no way todetermine exactly how individual bodies work with one document. In a lab, we could do this—obviously, alimiting factor here. With that in mind, we needed to come up with the best one solution that would fit thegreatest number of people.In my experience, Carrie Wiatt’s phased diet plan was the best way to do this. I knew we would run into problemswith ultrafit people attempting the initial low-carb phase. However, the point is to attempt—the best way wecould within our limitations—to teach you how to determine what works for your body. The easiest way that I’vefound is to limit carbohydrate intake until performance begins to suffer and then add them back in. Therefore,Phase 1 may last two months or two days (you need to determine this for yourself). But through the process,you’ll learn what carbohydrates actually do for your body and become more sensitive to why and when youshould eat them. I’ve used this little “trick” with clients for years, and, especially with women, it’s often the onething that will get them off of a plateau.The bottom line is that you need blood sugar to perform your best and this comes from eating carbohydrates.Low-carb diets can be okay for obese people in their transitioning state, but a well-fueled athletic body burns alot of carbohydrates. This is the reason the P90X plan transitions the way it does. Real athletes do not eat “lowcarb” to perform and it’s important to understand this.P90X is not a fast-track weight loss solution like other programs. It’s an unprecedented fitness solution designedto give you a stronger, healthier body that will become leaner and perform better over time. It’s not designed forweight loss per se. It’s designed to increase human performance and improve overall body composition. Trust it.OVERVIEW1

Nutrition expert Carrie Wiatt, creator of the P90X Nutrition Plan, has developed anindividualized approach to healthy eating that has made her a leading lifestyle educator in herwork as an author, consultant, media personality, and chef. At Diet Designs, her Los Angeles–based nutrition company, Carrie combines fresh, upscale cuisine with low-fat preparation,portion control, and personalized counseling. After years of practice, Carrie compiled herproven techniques in her first book, Eating by Design: The Individualized Food PersonalityType Nutrition Plan. Her second successful book, Portion Savvy, presents a 30-day plan forcontrolled eating and food management. Wiatt’s ability to bridge the gap between science andfood circles has made her a sought-after media expert on healthy living.As Tony Horton has been quoted, your body doesn’t run on exercise. It runs on the food you put inyour mouth. The goal of this book is to help you learn what kinds of food, how much, and whento eat so that you can lose fat, get lean, and get into incredible shape. Be warned. If you wantreal results from your exercise program (AND WE MEAN INCREDIBLE RESULTS!), skipping thisnutrition plan is NOT an option.Establishing and maintaining the right kind of diet is just as important to your overall successas any workout. In fact, some may consider the diet the toughest exercise—but it is absolutelykey to achieving your best results.Once you incorporate the principles of the P90X Nutrition Plan into your training regimen, youwill quickly begin to feel better, look better, and without a doubt, perform better. Your cravingsfor unhealthy foods will be greatly reduced. Bye-bye, Twinkies!OVERVIEW2

There are3 PHASES to the P90X Nutrition PLAN.This plan is designed to change right along with your 3-phase workout demands, providing the right combination offoods to satisfy your body’s energy needs every step of the way.While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more ofthe plans. You can follow any phase at any time based on your nutritional level. These are general guidelinesrecommended here.PHASE1FAT SHREDDERA high-protein-based diet designed to help you strengthenmuscle while rapidly shedding fat from your body.FAT SHREDDERPHASE2ENERGY BOOSTERA balanced mix of carbohydrates and protein with a loweramount of fat to supply additional energy for performance.ENERGY BOOSTERPHASE3E N DU R A N C EM A X I M IZ E ROVERVIEWE NDU RANCE MA XIMI ZERAn athletic diet of complex carbohydrates, lean proteins, andlower fat with an emphasis on more carbohydrates. You’ll needthis combination of foods as fuel to get the most out of yourfinal training block and truly get in the best shape of your life!3

THE 3 PHASESLike the P90X exercise program, the P90X Nutrition Guideline is divided into 3phases, calibrated to move from fast, efficient fat loss (Phase 1) to peak energy(Phase 2) to lasting success (Phase 3). The nutritional proportions change with eachplan, so it’s important to follow the instructions for your current plan.The nutritional proportions for each of the 3 plans are as follows:PHASEGOALPHASE 1PROTEINCARBOHYDRATEFATStrengthen muscle and shed excess body fat50%30%20%PHASE 2Maintain Phase 1 changes with additionalenergy for midstream performance40%40%20%PHASE 3Support peak physical performanceand satisfaction over the long term20%60%20%FAT SHREDDERENERGY BOOSTERENDURANCE MAXIMIZERThose who are reasonably fit and have more body fat canuse this phase more easily than someone who is very fitand doesn’t have a lot of excess body fat to lose. This stage is designed to cut downyour body fat percentage, and as this happens, your available energy should alsodecrease. Therefore, Phase 1 should only be extended if you need to drop morefat and also feel like you have ample energy to push hard during your workouts.Conversely, this phase could be shortened by a week or two if your body fat isalready low and you feel like you don’t have the necessary energy to get the mostout of your workouts.FAT SHREDDERPHASE1PHASE2ENERGY BOOSTERThis is more of a well-rounded, long-term, sensibleeating plan, and there shouldn’t be too much troubleonce you get here. This plan can also be used as long as you like if you’re feelinggreat, have plenty of energy, and it seems like you’re making overall progress.EN D U R A N C E MA X I M I ZE RPHASE3This plan should be earned. It’s an athleticdiet and you’ll only need it if you arepushing your body to the limit, which you should be if you keep your promise to“Bring It.” Of note is that Phase 3 should be tried at some point, even if you feel goodin Phase 2. We’ve seen many people hesitate to move on to this more carb-heavyphase for fear that they’ll gain weight, but surprise! They found that once they did,they had more energy, worked out even harder, and had better results. This is importantto keep in mind. Athletes eat more carbs, and there is a reason that they do. Wewouldn’t put it in the plan if it weren’t proven to improve results.DETERMINE YOUR PHASECUSTOMIZING THE PHASESWhile P90X is designed as a 90-day program, youmight choose to alter your choice or timing of one ormore of the phases.OVERVIEW111(1) FAT SHREDDER(2) ENERGY BOOSTER(3) ENDURANCE MAXIMIZER4

There are3 approaches for each phase.We have developed three different approaches to ensure proper nutrition for all phases of P90X. The choice isyours as to which one will work best for you. Keep in mind that you can stick with one approach throughout theentire program, or alternate based on your lifestyle demands.This approach is designed for those who don’t have a lotof time or patience to prepare a meal that involves moreTHE PORTIONApproachthan one or two steps. It is definitely better suited tothose who don’t like to cook or follow recipes.By following the daily meal plans, you’ll not only takethe guesswork out of your daily food preparation, butTHE MEAL PLANApproachyou’ll also enjoy a variety of delicious, healthy, and lowfat recipes that will provide you with the proper amountof nutrition and energy to get the most out of yourP90X workouts.We all have days when it seems we can’t find the time toeat, let alone cook. So we’ve included some quick foodTHE QUICK OPTIONApproachoptions that require minimal or no effort, because YOUMUST EAT TO SUCCEED WITH P90X.Determine your Approach1OVERVIEWPORTION1MEAL PLAN1QUICK OPTION5

YOUR BODY FAT PERCENTAGELowering your body fat and increasing lean muscle mass is essential to your overall success. It is important totrack your progress by measuring and recording your body fat percentage at the end of each phase.To get started, use the body fat measurement you assessed prior to taking your Fit Test (see page 19 of the P90XFitness Guide), or simply use a body fat caliper and record your results here.CURRENTBODY FAT %NOTESStartDay 28Day 56Day 90BODY FAT TARGETAs your body fat percentage changes during the next 90 days, here’s where thenumbers place you in terms of general targets.FIT RANGEOVERVIEWATHLETE RANGEELITE ATHLETE %12–15%6

THERE ARE3 NUTRITION LEVELS WITHIN EACH APPROACH.Please take a moment to determine your daily nutrition and calorie needs. The data you provide will determinehow much food you need (and how much you don’t need) while you go through P90X.1Calculate your resting metabolic rate (RMR). This isYOUR BODY WEIGHTbasically the number of calories you need to breathe, pumpRMR (IN CALORIES)x 10 blood, grow hair, blink—be alive.2Calculate your daily activity burn, the calories required forYOUR RMRDAILY ACTIVITY BURNdaily movement apart from exercise.x 20% Keep in mind that all lifestyles aren’t created equal. Aconstruction worker will have a higher daily burn rate thana computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do somepersonal adjusting to get it perfect. Don’t worry, this will become more obvious than you think once you get going.3Add the calories required for yourexercise needs, which we haveYOUR RMRDAILY ACTIVITY BURN calculated at 600 calories per day forENERGY AMOUNT 600 the P90X program. Add it all up andyou’ve got your energy amount.4Now use your energy amount to determineyour nutrition level in the table.YOURENERGY AMOUNTNUTRITION LEVELExample: A 6-foot, 180-pound man1,800–2,3991,800 calories/dayLEVEL IRMR 180 (body weight in pounds) x 10 1,8002,400–2,9992,400 calories/dayLEVEL II3,000 3,000 calories/dayLEVEL IIIDaily activity burn 1,800 (RMR) x 20% 360Exercise expenditure 600Energy amount 1,800 360 600 2,760Nutrition level IIRound down to the bottom of your level to createYOUR NUTRITION LEVEL a slight calorie deficit, e.g., if you are at level II,your calorie target is 2,400 calories/day.OVERVIEW7

GENERAL GUIDELINESWhile this plan is designed to meet each individual’s nutritionalneeds, there are some general rules that should be applied toensure positive results.keeping a daily journalKnowing what, when, and how much to eat plays a vital role in yourdevelopment. In this section you’ll also discover healthy ways toprepare the foods you choose to eat, and make them taste goodso you’ll WANT to eat them again. Following these guidelines andmaintaining an eating disciplin