The Pee 90 X Nutrition Plan
DalmasVektaz
Posts: 2,155
The P90X Nutrition Plan includes three phases:
Phase 1: Fat Shredder
This phase is the lowest in calories to help kick start weight loss and is followed for the first four weeks. Carbohydrates are almost completely eliminated while protein intake is kept high to help with building muscle and burning fat.
Phase 2: Energy Booster
In phase two complex carbohydrates are added back into the diet to allow you to train harder and keep up with the intense workouts during this phase.
Dieters are permitted to eat three serves of complex carbohydrates such as whole wheat bread, pasta or oatmeal as well as one piece of low glycemic index fruit daily. Protein intake also remains high so as to aid in muscle recovery.
You can stick with this phase as long as it is working for you and only need to progress to phase 3 if you want to increase muscular endurance and gain more muscle.
Phase 3: Endurance Maximizer
Carbohydrates are increased further to give you the stamina necessary to get through the high intensity workouts of this phase.
In all of the phases eating frequent small meals and drinking lots of water are emphasized.
Dieters have two options for each phase; either follow the meal plan or the portion plan. The meal plan includes sample menus with recipes. With the portion plan you are given a list of how many serves of each food type you are allowed so you can devise your own meal plans.
Before you start the program you will need to calculate your recommended calorie intake, which is based on your activity level and resting metabolic rate.
Recommended Foods
Lean meat, eggs, low fat milk and cheese, fresh fruits and vegetables, peanut butter, flax seeds, wholegrain bread and pasta, dried fruit, soy nuts, protein bars, mustard, salsa, fat free salad dressing.
Sample Diet Plan
1.Breakfast:
Oatmeal
2. Morning Snack:
Scrambled eggs
3. Lunch:
Chicken breast
Green salad
4. Afternoon Snack:
Protein bar
1 apple
5. Dinner:
Grilled fish
Steamed vegetables
6. Evening Snack:
Protein shake
Look for other low carb meal ideas here.
Phase 1: Fat Shredder
This phase is the lowest in calories to help kick start weight loss and is followed for the first four weeks. Carbohydrates are almost completely eliminated while protein intake is kept high to help with building muscle and burning fat.
Phase 2: Energy Booster
In phase two complex carbohydrates are added back into the diet to allow you to train harder and keep up with the intense workouts during this phase.
Dieters are permitted to eat three serves of complex carbohydrates such as whole wheat bread, pasta or oatmeal as well as one piece of low glycemic index fruit daily. Protein intake also remains high so as to aid in muscle recovery.
You can stick with this phase as long as it is working for you and only need to progress to phase 3 if you want to increase muscular endurance and gain more muscle.
Phase 3: Endurance Maximizer
Carbohydrates are increased further to give you the stamina necessary to get through the high intensity workouts of this phase.
In all of the phases eating frequent small meals and drinking lots of water are emphasized.
Dieters have two options for each phase; either follow the meal plan or the portion plan. The meal plan includes sample menus with recipes. With the portion plan you are given a list of how many serves of each food type you are allowed so you can devise your own meal plans.
Before you start the program you will need to calculate your recommended calorie intake, which is based on your activity level and resting metabolic rate.
Recommended Foods
Lean meat, eggs, low fat milk and cheese, fresh fruits and vegetables, peanut butter, flax seeds, wholegrain bread and pasta, dried fruit, soy nuts, protein bars, mustard, salsa, fat free salad dressing.
Sample Diet Plan
1.Breakfast:
Oatmeal
2. Morning Snack:
Scrambled eggs
3. Lunch:
Chicken breast
Green salad
4. Afternoon Snack:
Protein bar
1 apple
5. Dinner:
Grilled fish
Steamed vegetables
6. Evening Snack:
Protein shake
Look for other low carb meal ideas here.
Comments
Sir, you think advisable na ifollow to pag nasa cutting phase ung dieter? just wanted to know kasi, baka maging counterproductive sya sa katawan ko and maubos ung lean mas na ginain ko during bulking. wacha think sir? mga Masters, wacha think? need your inputs kung meron sana? thanks
May PDF file kaba nito for this program ser?
ganun sayang! thanks though.
Beyond Diet Scam
need ba po dapat follow yung phasing nya? from phase 1 up to....