At the start of the year, I posted some new sample days for the P90X Fat Shredder plan at 1900 calories. Just like I told you with my Fat Shredder Sample Diet, at the end of the day this will work if you are consistent!!!
I am following your post for a while and they help me well and are very interesting, big compliment for it. I am ready for the next step, to getter with my wife we did insanity and P90X (finishing this week).
The problem is the nutrition I read a lot of you and others, I want to lose fat and gain muscle (who doesn’t J). But the most of the examples are not really fit my situation, I am a vegetarian and I cycle a lot (3 to 4 times a week 2 hours a day to and from my work 50 km a day and burn about 1300-1500 kcal). Did you eat your chicken or fish with no additional flavoring, like a all purpose seasoning?? And wouldnt that mean i'm eating  more calories since I'm most likely not going to be burning as much calories during the recovery week?
Undoubtedly, the part of P90X that we are fearfully anticipating most is the nutrition plan.
Theplan assumes that you are a fairly fit person (ie you can pass the fit test), so the weight assumption is based on the fact that you have a good amount of muscle already. We’re going by the portion approach, where each level is given a certain number of servings of each food group (see portions below), and we are free to pick from the items on the grocery list and create our own menus. We purchased two huge packages of egg whites, a massive frozen veggie package, a couple pounds of fresh asparagus, mustard, a block of cheddar cheese, two huge containers of cottage cheese (they only had 2% so we’ll only eat ? cup instead of 1 cup), and huge box of lettuce. Following the Costco run, I made a separate trip to the store to pick up things like fruit (since we only get 1 and 2 pieces a day, we didn’t want to buy in bulk), cashews, almonds, string cheese, low fat salad dressings, assorted fresh veggies for salads and omelets, feta cheese, sweet potatoes, and frozen fruit bars (one of the approved single-portion snacks to help satisfy the aforementioned sweet tooth!) We already had things at home like brown rice and whole wheat couscous which we plan to use as our lone carb of the day. The plan is to chop up the precooked chicken and ham and store 6 and 3 oz servings in Tupperware for easy use. Will also be interested to learn more about how you used P90X in addition to training for distance.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. That is where you get 40% of your overall calories from protein, 40% from carbohydrate, and 20% from fats. You will have to make some changes in your day and reallocate your calories depending on what you choose to eat. I help people get results and use my experience and the experience of thousands of teamRIPPED members to do it.


There should be no way that they could eat 4000+ calories on top of their normal need to just maintain weight. Although Mike and I typically eat healthy, our meals tend to be pretty carb-heavy, as we mostly eat for endurance. I read that if you don’t have a lot of muscle and your weight is mostly made of fat, you may want to cut back on the calories. Mike and I are both physically fit and we are used to working out five or even six times a week, but we are not used to being on such a restrictive diet. Download the attachment below for an easy way to track portions and calories on the P90X Nutrition Plan! I’m coming back around to P90X for the second time, and the first time around it was definitely the nutrition part that I struggled with!!! I'm a runner, triathlete, Ironman and fitness lover living at the beach in San Diego who made a big lifestyle change in 2011 with the help of P90X.
It seems for many people that 2400 calories is a nice transition from their first deficit with Fat Shredder (often under 2000 calories).
Each sample day use 2400 calories as the target (for help setting up MFP, check out MyFitnessPal Set Up). There are so many times when I have been trying to help someone and it finally comes out… they aren’t consistent. A typical home cooked dinner for us would be whole wheat pasta covered with marinara sauce mixed with onions, mushrooms, peppers, and lean chicken sausage, oftentimes served with a salad. We love pad thai, pizza, and massive pollo asada burritos, which we probably enjoy two or more times a week. The meal plan, however, seems very expensive to follow because it requires you to make your own soups and salad dressings that require a significant amount of ingredients.
Ideally, we’ll shop each week on Sunday and get a lot of the food prepared in advance so that we’re not spending so much time during the week.
Thankfully, the second phase incorporates more carbohydrates and less protein so it should be more affordable and more enjoyable.
I also enjoy reading about your experience and seeing what is possible with some serious effort. I have again recorded two weeks of sample days, it’s my P90X Energy Booster Sample Diet. Another favorite, “chicken rice” is basically grilled chicken, a large quantity of stir fry veggies, brown rice, and some sort of sauce. We both drink coffee daily and we have wine or beer 1-3 nights per week, but rarely more than 3 glasses.


I created a pretty complicated Excel spreadsheet in order to track our daily food group allotments and calculate our calories for each day (I’ll upload my spreadsheet for others to download in a separate blog). For now, I’m enjoying the idea of the challenge of cutting out some of my vices (ok all of them – caffeine, diet soda, sweets AND alcohol). I discussed what I was doing in depth in an earlier article called, Energy Booster Meal Plan.
You can look through my P90X Energy Booster sample diet and see that I even have included Chick-Fil-A for lunch and even Qdoba. If you are not precise, if you are not accurate in your tracking, and if you are not consistent, it won’t happen the way you want it to (and it may not happen at all).
For lunches, we eat sandwiches or salads (well I eat salads) and for breakfast, usually oatmeal or cereal with a half or whole banana.
I’d say my main nutrition downfall is my addiction to sweets – namely, frozen yogurt, chocolate and 100-calorie pack cookies. I’ve given up diet coke for lent twice and survived…but the rest, never!  Ask me in a week and I may be singing a different tune! You are eating more calories now so the risk to go even further over is greater if you are cheating on your plan. I mostly snack on fruit, almonds, string cheese, or carrots & hummus throughout the day. Although I don’t have massive quantities of dessert daily, I have to have something sweet after most meals. I also found that when I input the level 1 portions into the my spreadsheet, it calculated that I’d be eating only 1,800 calories per day.
For me, it’s cutting back on dessert!Each of the three workout phases is accompanied by its own nutrition plan. Honestly, 2,300 seems like A LOT of calories for me, especially since I don’t even typically eat this many while training for my half marathon (well obviously the days we go out to eat I go over), so I am aiming for closer to 2,000. Phase 1: Fat Shredder, is made up of primarily protein, a small amount of dairy and veggies, and a very, very small quantity of fruit, refined (whole wheat) carbohydrates, fats, and condiments. In order to get to 2,000 in phase 1, I am allowing myself an additional serving or two of veggies, as well as an additional condiment. Level 1 can eat 1,800-2,399 calories per day, Level 2 2,400-2,999, and Level 3 3,000 + calories per day.



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