P90X Nutrition - My Basic Foods

P90X workouts are difficult. But I tell all coaches that their diet, nutrition and supplements are what give people the results they are looking for. Workouts make you look good on the inside, your nutrition makes you look good on the outside.

I didn’t really follow any nutritional plans or recipes provided by Beachbody during my run through P90X. It’s not that I don’t think they’re good, I just didn’t have time. However, I really paid attention to the calorie ratios Beachbody recommends for Phase 1. Beachbody says that during Phase 1 you should get 50% of your calories from protein, 30% from carbohydrates and 20% from fats. .

What I did was identify a group of “basic” foods that I knew eating and exchanging daily, it would allow me to reach those proportions. I decided on an average of 1,900 calories per day for Phase 1 (the first 30 days) and then simply ate combinations of these “staple” foods, keeping in mind my proportions and calories throughout the day. As I got closer to the end of the day, if my proportions were off, I would look for food that would result in a positive adjustment.

When Phase 2 arrived (the 30 days in between) I was being so successful that I hesitated to change the proportions to 40/40/20, as recommended by Beachbody. Therefore, I decided to keep the 50/30/20 ratios I had been doing, but added extra calories to further boost my workouts and help me stay anabolic. I averaged 2,400 calories per day during Phase 2.

Finally, when Phase 3 (the last 30 days) arrived, instead of switching to 20/60/20 ratios, I again maintained Phase 1 ratios and increased my calories. I averaged 3,000 calories per day in Phase 3, I always felt strong and energetic and kept losing weight like crazy.

Here are the “staple” foods that I ate, and that I still eat today. They are grouped by “category” with applicable comments below.

meats

Tyson Brand Steak Strips, 6 oz. (280/36/2/12)

Foster Farms Brand Chicken Strips, 6 oz. (240/40/10/4)

Chicken, charcuterie – 8 slices (70/12/3/2)

Turkey, sausages – 8 slices (70/13/2/1)

Chicken Burger, 5 oz. empanada (210/21/6/12)

Turkey Burger, 5 oz. empanada (200/24/4/8)

Boneless / Baked Chicken Breast, 8 oz. (165/36/2/2)

Steak, lean flank, 5 oz. (320/35/2/18)

Turkey bacon, 5 slices (100/15/0 / 2.5)

These meats were my main source of protein, apart from supplements. If my proportions lacked protein, eating something from this list would always be a positive fit. Meats are great building blocks for muscle development.

Supplements

Shakeology, 1 pack (140/17/17/1)

P90X Results and Recovery, 2 Tablespoons (220/10/39/2)

Supreme Protein Bars (Peanut Butter Pretzel or Cookies and Crme Flavors), 1 Bar (400/30/26/18)

Premier Nutrition Twisted bar (peanut butter), 1 stick (230/15/21/8)

Cytosport Muscle Milk RTD (Cake Dough Flavor), 1 Container (320/32/12/16)

Cytosport Whey Isolate, 1 tablespoon (110/25/3/0)

New Whey Protein Tube, 1 Tube (156/42/0/0)

Dymatize Protein Cereal (crunchy granola), 1 packet (265/34/29 / 2.5)

Lean Dessert Protein Pudding (Banana or Cinnamon), 1.5 Tbsp (225/32/12 / 5.5)

Tri-o-plex cookies (macadamia nut), 1 packet (336/18/30/16)

Isopure, 1 bottle (160/40/0/0)

Elite 12 Casein Protein, 2 Tablespoons (258/42/12/4)

I could never have achieved my nutritional goals without supplements. Period. Yes, they can be expensive. But, let me tell you, the results you will achieve are worth any money price paid. That is the truth people.

Fruits

Apple (Granny Smith), medium

Medium banana

Strawberries, 1 cup

Medium pear

Honestly, if you are taking supplements, fruits become quite insignificant from a nutritional point of view. Basically it had fruits, especially strawberries, as dessert forms.

Appetizers / Various

Beef jerky, 2 oz. (180/20/6/2)

Turkey jerky, 2 oz. (136/20/6/2)

OS Trim stick (ostrich jerky), 1 stick (80/14/2 / 1.5)

Egg (hard, white only), 1 egg (4/17/1/0)

Yoplait Greek Yogurt, 1 cup (130/12/19/0)

Peanut butter, 2 tablespoons (7/19/7/16)

Low-fat cream cheese, 2 tablespoons (80/4/2/6)

Oroweat Thin Whole Grain Sandwich, 1 Fine (100/5/21/1)

100% Whole Wheat English Muffin, 1 muffin (150/6/27/2)

Corn tortillas, 2 tortillas (110/3/22 / 2.5)

Chipotle cheese, 1 slice (80/5/1/6)

Special Protein K Cereal, 1 Cup (135/13/19/4)

These are things that can fit anywhere or mix with other items (for example, peanut butter on an English muffin, etc.). I can make a bad (and healthy!) Beef fajita with corn tortillas, beef strips, 1/8 cup grated chipotle cheese and roasted onion.

Vegetables / Rice

Brown rice, 1 cup (230/5/40/4)

Baked potato, 1 potato (180 / 5.5 / 40/1)

Yam, 1 yam (161/3/39/1)

Broccoli, 1 cup (50/3/8 / 1.5)

Cauliflower, 1 cup (55/3/9 / 1.5)

Carrots, 1 cup (82/2/12/4)

I really learned to like yams while making the P90X. I tried to eat more “heavy carbohydrate” items (yams, potatoes, rice) earlier in the day and then cut back on carbohydrates by having lower carb items (broccoli, cauliflower, and carrots) later in the day. day.

Cheater foods

Skinny Cow Ice Cream Bar (Mint Truffle), 1 Bar (100/3/19/2)

Starbucks Iced Latte (Vanilla Lite), 1 can (130/9/20 / 2.5)

Rold Gold pretzel twists, 1 bag (110/2/23/1)

Rice Crispy Treat, prepackaged – 1 square (90/1/17 / 2.5)

Welch’s Lime Fruit bar, frozen – 1 bar (80/1/20/0)

Hello, we all need you! You try hard and need a little reward. I get it. These are things that you would occasionally have that did not cause the “engine to go off track.”

Restaurant items

McDonald’s Classic Grilled Chicken Sandwich (Plain), 1 Sandwich (360/31/49 / 4.5)

Carl’s Jr. Grilled Chicken Sandwich (plain with BBQ sauce), 1 sandwich (380/34/49/7)

Tendercrisp Grilled Hamburger Sandwich (Plain), 1 Sandwich (360/34/48 / 4.5)

Wendy’s Spicy Chicken Sandwich (Plain), 1 Sandwich (420/26/51/13)

Arby’s Large Roast Beef Sandwich with Arby Sauce, 1 Sandwich (590/46/45/25)

Panera Bread Smokehouse Turkey Panini, 1 panini (720/53/67/26)

It is inevitable that we end up in fast food places occasionally. I have young children and they want their Happy Meals! I found that the key to eating healthy at places like Mickey D’s was knowing what you would order in advance! I researched menus of places we could frequent and decided what to buy. If you know what you’ll get before you get there, you’re much less likely to leave with a cheeseburger, fries, and a milk shake.

Also, watch out for the scones! Buns, especially white flour buns, can be a disaster for an apparently healthy chicken sandwich. What you would do would be to take the meat out of the sandwich, toss the bread, and replace it with a thin Oroweat sandwich. Check out the difference: Arby’s Big Roast Beef Sandwich is: 590 calories, 46 grams protein, 45 grams carbohydrates, and 25 grams fat. Arby’s Roast Beef Sandwich with a Slim Oroweat Sandwich: 440 calories, 43 grams protein, 22 grams carbohydrates, and 21 grams fat. Big difference!

So feel free to read the P90X Nutrition Guide from start to finish! Deploy as much or as little as you like. The above is what worked for me, and I followed it because I discovered that it was the easiest way to approach my nutrition with a busy lifestyle.

Now go press “Play” and “Bring It!”

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