You follow the fat shredder eating plan during the first phase of P90X, a 90-day home diet and workout plan is created by Beachbody. During the fat shredder dietary phase you consume 50 percent of your calories from protein, 20 percent from fat and 30 percent from carbohydrate. The overall number of calories you consume is based on your resting metabolic rate, or RMR, and activity level.
Typical breakfasts on the low end of the fat shredder plan are a protein shake, a spinach-egg scramble with 8 oz skim milk and half a grapefruit or a mushroom omelet, 1 cup strawberries and 8 oz 1-percent cottage cheese. After the P90X fat shredder phase, you go through two more nutritional phases, the energy booster and the endurance maximizer. The goal in the fat shredder portion of P90X is to lose body fat while you strengthen muscle. You consume 40 percent of your calories from each protein and carbs and 20 percent from fat.

The fat shredder nutrition plan is a higher-protein, lower-carbohydrate eating plan than the two that follow it. At the high end that’s 105 g protein, or 420 of your daily calories from protein if you weigh 150 lbs. Add your RMR and daily activity burn, then add that total to 600, which is the number of calories you’ll need daily to perform the P90 X program.
On an 1,800-calorie diet, the lowest allowed in the fat shredder plan, that would be 20 percent of daily calories. For example, follow the fat shredder portion of the plan for a short time if you already have a low amount of body fat and your energy flags while on it. If your energy amount is 2,400 to 2,999 you are a level two and get to consume 2,400 calories daily. Extend it if you want to lose more body fat and also have enough energy to push yourself during the P90X workouts.

At the low end that’s 405 g carbs for a 150-lb person, which amounts to about 1,620 calories. If your energy amount is 3,000 or greater you are a level three and will consume 3,000 calories daily. If you are at level two, or the middle calorie allotment, you get slightly larger portions on some items, such as 3 oz string cheese instead of 1.5 oz on the snack. You’d bump this snack up at level three by adding 4 oz soy nuts to the 3 oz string cheese.

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