P90X is one the best fitness programs we have found that will tone and strengthen your body, and increase your flexibility and cardiovascular endurance. A key element of the program is the P90X diet plan. When you buy into the P90X system, you are given a nutrition guide, which not only explains the diet, but also teaches a lot about what your body needs as fuel and why it needs it. Even more, it gives you hundreds of ideas about specific meal plans. It’s a great guide, is easy to read and follow, and explains a few different plans based on your goals, and on your nutrient and calorie needs. One of the P90X claims that impressed me the most was this, “P90X is not a fast-track weight loss solution like other programs. It’s an unprecedented fitness solution designed to give you a stronger, healthier body that will become leaner and perform better over time.” As we’ve said before, we believe weight loss is not a fast-track thing for most people. This, as well as other things about this diet, sold me on it. We’ll take a deeper looker at the P90X diet plan, explain what it has to offer, give you some pros and cons, and hopefully help you learn if this is the right plan for you.
The first thing the P90X nutrition guide does for you is it walks you through how to calculate your calorie needs. The amount of calories you need per day is determined by your age, height and weight, your activity, and your personal goals. I just used this guide to help a friend figure out how much he needs to eat. This is how easy it was.
- Calculate your RMR or resting metabolic rate (the energy required to run the body while at rest).
Weight (275) lbs. X 10 = 2750 calories
- Calculate the calories used for daily activity(like walking, eating, etc.).
RMR(2750) X 20% = 550 calories
- Add the calories spent during your exercise (each P90X workout burns around 600).
2750 + 550 + 600 = 3900 calories
Now, you might be saying I’m crazy, and wondering why this overweight friend on mine is going to be able to eat 3,000+ calories per day while on a diet. P90X makes the point that not eating enough while doing their program will most likely lead to a decrease in overall workload. The guide says, “If someone used a 600- calorie deficit during P90X, they might see weight loss initially, but, over time, their performance would get worse and worse”(iii, P90X nutrition plan- Eating for power and performance). Remember, this is a long term fitness solution, not a quick fix.
Our P90X Diet Plan Review
The diet is divided into three phases: “fat shredder”, “energy booster”, and “endurance maximizer”.
Fat Shredder: This phase is designed to kick start burning fat. 50% of calorie needs come from protein, 30%from carbohydrates, and 20% from fat. Notice that this phase does NOT cut out carbohydrates from the diet. However, they do make up a smaller percentage of overall calories, and P90X encourages you to move to the next phase if you feel you are lacking energy during your workouts. Those who do not have much fat to burn can almost entirely skip this phase.
Energy Booster: During this phase 40% of calorie needs come from carbohydrates, 40% from protein, and 20% from fat. Again, the program encourages you to move on from this phase if you’re lacking energy. But because of the increased amount of carbohydrates, this is more of a long term, sustainable phase. Most people find that they stay in this phase for most of the program.
Endurance Maximizer: During this phase 60% of calories come from carbohydrates, 20% from protein, and 20% from fat. This is a more carbohydrate rich phase, and a diet that is catered to athletes. The P90X program is designed to pretty much transform you into an athlete, thus this phase of the diet. Some are hesitant to start eating more carbs, but an athletic body needs a lot of carbohydrates for fuel. This phase of the diet provides that.
Though the diet plan has three phases, participants in the P90X program do not have to strictly follow the design. The creators of the diet actually encourage you to listen to your body and adjust your diet accordingly, but at the same time applying the principles of the diet plan.
Recommended Foods:
Whole grains (bread, rice, pasta), lean meats like fish and pork, egg whites, nuts, low fat dairy, fresh fruit and vegetables, especially dark leafy greens, protein shakes, and vitamin supplements.
Sample Day Menu:
- Breakfast: Oatmeal, raisins, protein powder, skim milk
- Snack: Protein bar
- Lunch: Shrimp pasta pomodoro
- Snack: Low-fat cottage cheese
- Extra lean burger patty, Low-fat cheese, leafy greens with cucumber and tomatoes, salad dressing, fresh berries
Pros:
- Can be a long term diet plan, not just a 90 day plan
- Gives good ideas about a weeks menu, including many easy-to-fix recipes
- Does not cut out entire food groups
- Less expensive than a membership to a diet website
- No pre-made meals delivered to your door
Cons:
- Requires time with meal planning and shopping
- Some may feel fatigue at the beginning because of the decreased carbs
- Though flexible, may not be the best for people haven’t exercised in years
- Protein shakes and vitamins can be expensive
- Calorie counting can be tedious
Diet Plan Review – Conclusion
P90X is a great program for those serious about changing their life and their body. This is not an easy fitness program, just like any other legitimate and successful fitness program. This is also not an easy diet. However, with discipline and time this diet can become a way of life, providing your body with the nutrients and calories it needs, and help you lose weight at a healthy rate.