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Once you incorporate the principles of the P90X Nutrition Ptan into your Life, you wi[[ quickty
begin tofeelbetter, tookbetter,and without a doubt,perform better.Your cravings for unheaLthy
foods wiLt be greatty reduced. Bye-bye, Twinkies!
Because P90X is structured to chatlenge your body through 3 phases, this pLan is designed to
change ri ght aLong wi t hyour workout schedut e. l t s 3-phase syst em works i n t andem wi t h t he
P90X routines, providing the right combination offoods to satisry your body' s energy needs every
st ep of t heway, wi t h no unheat t hy gi mmi cks.
A hi gh-prot ei n-based di et desi gned t o
hel p y ou s t r engt hen mus c l e whi l e
rapidly shedding fat from your body.
Nutrition and diet expert Carrie Wiatt,creator of the P90X Nutrition PLan, has devetoped
an individuatized approach to heatthy eating that has made her a teading Lifestyte
educat or i n her work as an aut hor, consul t ant , medi a personat i t y, and chef . At
I NTRODUCTI ON
Di et Desi gns, her Los AngeLes-based nut ri t i on company, Carri e
combi nes f r esh, upscat e cui si ne wi t h t ow- f at pr epar at i on,
portion controt, and personaLized counseting. After years of practice, Carrie compiled
her proven techniques in her first book, Eating by Design: The lndividualized Food
Personality Type Nutrition Plan. Her second successful book, Portion Savvy,
presents a 30-day ptan forcontrotted eating and food management. Wiatt' s abitityto
bridge the gap between science and food circLes has made her a sought-after media
expert on heatthy living.
Your body doesn' t run on exercise. lt runs on the food you put in your mouth. The goat
of this book is to help you [earn what kinds of food, how much, and when to eat sothat
you can lose fat,
Set
[ean, and get into incredibte shape. Be warned. lf you want real
r esul t s f r om your exer ci se pr ogr am
( AND
WE MEAN I NCREDI BLE RESULTSI ) ,
ski ppi ng t hi s nut ri t i on pl an i s NOTanopt i on. Est abl i shi ng and mai nt ai ni nSt he ri ght
kind of diet is just as important to your overat[ success as any workout. In fact, some,
may consider the diet the toughest exercise- but it is absolutety key to achieving
your best resutts.
A bal anced mi x of car bohydr at es and
prot ei n wi t h a l ower amount of f at t o
supply additional energy for performance.
days 29-56
ENERGY BOOSTER
days 57- 90
MAXI MI ZER
An at hl et i c di et of compl ex carbohydrat es, l ean
prot ei ns, and l ower f at wi t h an emphasi s on more
carbohydrates. You' ll need this combination of foods
as f uel t o get t he most out of your f i nal t r ai ni ng
bl ock and t rul y get i n t he best shape of your l i f e!
PHASE2
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PHASE T
daYs 1
- 28
FAT SHREDDER
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PHASE 3
ENDURANCE
Keep in mind that there are basicalty three types of peopLe when it comes to
fottowing a nutrition pLan: those who adhere to the guidelines and fotlow the
plan to a tee; those who foUow onLy the basics, etiminating foods that are high
in fat and sodium; and those who read these words and then continue to eat
the way they' re accustomed to. lf this tast group describes you, now is the
time to make a change. Your commitment to getting in the best shape of your
tife depends on it. Just take comfort in knowing that the fundamentaLs of this
ptan are simple and easy to foLtow, and that you can atways go back to your
otd habits after the 90 days.
(Doubt
you wiL[, thoughl)
TH E PORTI ON
PLAN
THE MEAL
PLAN
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By f ol l owi ng t he dai l y meal pl ans, you' l l not onl y t ake t he guesswork out
of your dai l y f ood preparat i on, but you' l l al so enj oy a vari et y of del i ci ous,
heal t hy, and l ow-f at reci pes t hat wi l l provi de you wi t h t he proper amount
of nut ri t i on and energy t o get t he rnost out of your P90X workout s.
There are two diet approaches presented in the P90X Nutrition Ptan. The choice
is yours as to which one wiL[ work best for you. Keep in mind that you can stick
with one ptan throughout the entire 90 days, or atternate the ptans to adjust to
your Lifestyle and maximize your resuLts.
Thi s pl an i s desi gned f or t hose who don' t have a l ot of
t i me or pat i ence t o prepare a meal t hat i nvol ves more
t han one or t wo st eps. l t i s def i ni t el y bet t er sui t ed t o
t hose who don' t l i ke t o cook and f ol l ow reci oes.
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PROGRESS
PLease take a few moments to record your current body
fat percentage and determine your nutrition Leve[. The
data you provide witt determine how much food you
ASSESSMENT
need
( and
how much you don' t need)
white you go through P90X.
FIT RANGE ATHLETE RANGE
MEN
WOMEN
1 4-17o/ o
21-24o/ o
r0-r3%
16.20%
BODY FAT TARGET
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Loweri ng your body f at and i ncreasi ng l ean muscl e mass i s
essent i al t o your over at L success. Because of t hi s, i t i s
i mport ant t o t rack your progress t hroughout t hi s program
by measuring and recording your body fat percentage at the
end of each ohase.
To get started, use the body fat measurement you assessed
prior to taking your Fit Test
(see
the P90X Prep section of the
P90X Fi t ness Gui del ,
or si mpLy use a body f at cat i per
(avai t abl e
at Beachbody. com) and record your resul t s here.
DETERMI NE YOUR NUTRI TI ON LEVEL
Your nutrition Level is based on the daity amount of calories your body needs for
opt i maL heaLt h and perf ormance duri ng t hi s ext reme f i t ness program.
To determine your nutrition teveL, simply compLete the following 4 steps.

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_Catcutate
your restint matabotlc rate
(RMR).
This is basicalty the number of
cal ori es you need to breathe, pump
bl.ood, grow hair, blink-be a[ive.
YOURBODYWEIGHT RMR0NCALORTES)
-Cal.culate
your dail.y activity bum, the calories
required for daily movementapart fTorn exercise.
Keep in mind that a[[ [ifestytes aren't created
equal. A construction worker witl have a hlgher
daity burn rate than a computer protrammer, so
thi s fi gure shou[d be treated as a bal l park
estimate. You wilt probably need to do some
personal adjusting to
8et
it perfect. Don't worry,
this wi[[ become more obvious than you think
once you get going.
YOUR RMR
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the calories required for your exercise
yoURRMR
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Add it all up and you've
tot
your enerty amount.
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ENERGYAMOUNT
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use your enerSy amount to detemine your
nutrition levet in tfie tabl.e betow.
Exampl.e: A 6-foot, 180-pound man
RMR
=
180 body weight in poundsl x l0='l8fi)
Daily activity bum- 1800 RMil x 2OVo=360
Exercise expenditure
=
6(X) ..
Energy amount
=
1800 +360 +6O0=2760
Nurition Ueve[= ll
YOUR
ENERGY AMOUNT
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NUTRITION LEVEL
YOUR NUTRI TI ON LEVEL
=
Like the P90X exercise protram, the P90X Nutrition P[an is divided into 3
progressive phases calibrated to move from fast, efficient fat loss
(Phase
I )
to peak energy Phase 2l to tasting success
(Phase
3). The proportions of
rHE 3 PHAsEs
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The nutritional proportions for each of the 3 phases are as fotlows.
PHASE 1
PHASE 2
PHASE 3
PHASE
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Research shows that one of the most powerfut ways to successfutly change your
eating habits is to keep a daiLy journat. By Logging your food intake and exercise,
you keep yoursel f account abl e whi t e at so creat i ng a space t o express your
GENERAL GUI DELI NES
t hought s and f eeLi ngs' You' [ L no Longer have t o
remember what worked and what didn't. You can
Look back on your log to track yourjourney and fine-tune your fitness pLan to
your personat experi ence and needs. You' d be surpri sed how of t en you f i nd
that bad moods are associated with bad foods.
You' t l f i nd a dai t y j ournal f or each week of P90X i ncl uded at t he back of t hi s
book. Try t o carry your current j ournat page wi t h you so you can t rack meaLs
as you eat them and jot
down thoughts as they arise.
WHY DI ET MATTERS
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The P90X Nut ri t i on P[ an i s desi gned
exer ci se pl an t o bui Ld st r engt h and
WHAT RESULTS TO EXPECT
The number one obst acLe t o success i s underest i mat i ng port i on
size. Calories DO count in the energy equation, and smatL errors can
add up t o bi g di sappoi nt ment s. l t ' s very i mport ant t o measure
THE NUMBER oNE oBsr AcLE
each por t i on accur at eLv at
ever y meaL, t he way we' ve
outlined here. lt might sound like a lot of work, but after 90 days
it wiLt be second nature. after 90 days you wiL[ know how to eat.
Thi nk of t hi s p[ an as a gr aduat e degr ee i n eat i ng, and you' LL
graduat e i n onLy t hree mont hs.
OTHER " DON' TS" THAT CAN
DERAI L YOUR DI ET I NCTUDE:
DRI NK WATER
t o opt i mi ze ener gy and f at t oss whi Le wor ki ng wi t h your
Lean muscl e mass. Thi s dr amat i c change i n your physi cal
c o mp o s i t i o n me a n s t h a t y o u mi g h t n o t s e e a b i g
di f f erence on t he scaLe because you' Ll be t radi ng f at f or
Lean, st rong musc[ e-and you wi LL not onLy see, but you wi L[ def i ni t eLy f eeL t he di f f erence i n your
bt dy. Unt i ke ot her di et s t hat f ocus on t he ret at i veLy meani ngt ess measure of wei ght , you' t l use
body f at percent age and sel f -percei ved energy t o gui de you t o your goaL. Thi s program i s f or rea[ .
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Ski ppi ng meaLs and eat i ng of f schedut e.
_
FoLLowi ng f ads and t r ends, s uc h as over -
emphasizing certain food groups and excLuding
ot hers
(can you say
"At hi ns"?).
_
Not planning ahead with your food choices.
_
Ski mpi ng on f rui t s and veget abLes, your
nat uraL suppLy of ant i -agi ng nut ri ent s.
.
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I t i s i mport ant t o f oLl ow a reguLar eat i ng scheduLe. Fi rst , i t keeps your bLood sugar st abl e
i nst ead of peaki ng and cr ashi ng, whi ch can Lead t o over eat i ng and a gener aI poor f eel i ng.
WHEN TO EAT
Sec ond, r egu[ ar meal s wi LL s peed up y our met abLoi sm by
chaLLengi ng i t t o keep processi ng caLori es, rat her t han st ori ng
t hem i n a game of
"f east
and f ami ne. "
The concept of t i me i s cr uci al t o ever yt hi ng i n Li f e- i t keeps us on t r ack, and t hi s i s
especia[Ly true when it comes to eating. Success in P90X comes to those who eat early and
of t en. You shoul d be eat i ng every f ew hours whi t e you' re awake, f avori ng smal l meaLs and
snacks. Try t o f i ni sh your Last snack approxi mat el y t hree hours bef ore you hi t t he sack.
This wilL heLp keep undigested carbs from being stored as fat. lf you do need to break this
rul e, a smal l prot ei n shake wouLd be t he snack of choi ce bef ore bed, as i t can he[ p your
recovery duri ng st eep.
CUSTOMI ZI NG THE PHASES
While P90X is designed as a 90-day program, there are
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e n d' n e' r
-especially will affect people differently.Those who are reasonably fit and have more body fat can
extend this phase more easily than someone who is quite fit and doesn' t have a lot of excess body
fat to lose. This stage is designed to cut down your body fat percentage, and as this happens, your
available energy should also decrease.Therefore, Phase 1 should only be extended if you need
to drop more fat 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 is already low and
you feel like you don' t have the necessary energy to get the most out of your workouts.
PHASE,I
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PHASE 2
is more of a well-rounded eating plan, and there shouldn' t
be too much trouble once you get here.This stage can also
be extended if you're feeling great, have plenty of energy,
and it seems like you' re making overall progress.
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PHASE J - shoul d be earned. !t' s an athl eti c di et and you' l l onl y need i t i f you are
pushi ng your body t o t he t i mi t , whi ch you shoul d be i f you keep your
promi se t o "Bri ng l t . " Of not e i s t hat Phase 3 shoul d be t ri ed at some
point,even if you feel good in Phase 2.We' ve seen many people hesitate
to move back to this more carb-heavy phase for fear that they' ll gain
weight, but surprise !They found that once they did, they had more
energy, worked out even harden and had better results.This is important
to keep in mind. Athletes eat more carbs, and there is a reason that
they do. We wouldn't put it in the plan if it weren't proven.
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h i a P9 OX s t e o . .
Bef or e det er mi ni ng whi ch f oods t o i ncor por at e i nt o your seLect ed eat i nt
pl an, now woul d be a good t i me t o get r i d of aLL t he j unk
f ood cur r ent [ y i n
TOSS TH E J U N K!
vour
possessi on' Foods hi gh i n sat ur at ed
a n d t r a n s f a t s , s o d i u m. a n d s u g a r
s h o u L d b e t h e f i r s t t o b e t h r o wn o u t
( i . e . ,
c o o k i e s , p a s t r i e s , c a n d y ,
pr ocessed meat s, pot at o chi ps, soda, hi gh- sodi um f r ozen f oods, canned
soups, et c. ) . You know t hem. You t hi nk you Love t hem. They ar e t he pr obl em.
Thr ow t hem away, and don' t Let anyone gi ve you mor e. Don' t be ni ce. Don' t
t ake a bi t e. Say: "Thanks, but l ' m not eat i ng t hat ki nd of st uf f f or 90 days. "
And by t he way, congr at ul at i onsl You' r e t aki ng t hi s pr ogr am ser i ousl y, and
j ust r emember - i f you t hi nk i t ' s j unk f ood, i t pr obabl y i s.
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