Nutrition Guide Phase I: Fat Shredder - Days 1-28 Phase II: Energy Booster - Days 29-56 Phase III: Endurance Maximizer - Days 57-90 Body Fat Range Targets For Men: Fit - 14-17% Athlete - 10-13% Elite Athlete - 4-9% For Women: Fit - 21-24% Athlete - 16-20% Elite Athlete - 12-15% Measure Body Fat at start of program and at the end of each phase to measure progress Determining Your Nutrition Level 1. Calculate your RMR Your Body Weight x 10 = RMR 2. Calculate your Daily Activity Burn RMR x 20% = DAB 3. Calculate your Energy Amount RMR + DAB = EA Nutrition Level Chart EA = 1800-2399 = Level I 1800 calories per day EA = 2400-2999 = Level II 2400 calories per day EA = 3000+ = Level III 3000 calories per day Macronutrient Goals in Each Phase Phase I - Protein 50%, Carbs 30%, Fat 20% Phase II - Protein 40%, Carbs 40%, Fat 20% Phase III - Protein 20%, Carbs 60%, Fat 20% Customizing the Phases Phase I - Can be extended if you feel you need to drop more body fat, but still have enough energy to do workouts. Can be shortened if your body fat is already low or you aren’t getting enough energy for workouts. Phase II - Can be extended if you feel you are doing well in this phase and want to keep going. Phase III - Optional phase for those who really want to push to the limit. It is recommended, however, that everyone try this phase at some point. Phase I Fat Shredder Portion Plan Level I Portions Proteins - 5 Dairy - 2 Fruits - 1 Vegetables - 2 Fats - 1 Carbs - 1 Condiments - 1 Snacks - 1 Single P90X Recovery Drink - 1 P90X Protein Bar - 1 Level II Portions Proteins - 7 Dairy - 3 Fruit - 1 Vegetables - 4 Fats - 1 Carbs - 1 Condiments - 2 Snacks - 1 Double P90X Recovery Drink - 1 P90X Protein Bar - 1 Level III Portions Proteins - 9 Dairy - 4 Fruit - 2 Vegetables - 4 Fats - 1 Carbs - 1 Condiments - 2 Snacks - 2 Doubles P90X Recovery Drink - 1 P90X Protein Bar - 1 Phase II Energy Booster Portion Plan Level I Portions Proteins - 4 Dairy - 2 Fruit - 1 Vegetables - 2 Fats - 1 Carbs - 2 Condiments - 1 Snacks - 1 Single Recovery Drink - 1 Protein Bar - 1 Level II Portions Proteins - 6 Dairy - 2 Fruit - 1 Vegetables - 3 Fats - 1 Carbs - 3 Condiments - 1.5 Snacks - 1 Double Recovery Drink - 1 Protein Bar - 1 Level III Portions Proteins - 8 Dairy - 2 Fruit - 2 Vegetables- 3 Fats - 1 Carbs - 3 Condiments - 3 Snacks - 1 Double, 1 Single Recovery Drink - 1 Protein Bar - 1 Phase III Endurance Maximizer Portion Plan Level I Portions Proteins - 2 Dairy - 1 Fruit - 2 Vegetables - 2 Fats - 1 Carbs - 3 Condiments - 2 Snacks - 2 Singles Recovery Drink - 1 Level II Portions Proteins - 3 Dairy - 1 Fruit - 3 Vegetables - 3 Fats - 1 Carbs - 4 Condiments - 3 Snacks - 1 Double, 1 Single Recovery Drink - 1 Level III Portions Protein - 4 Dairy - 1 Fruit - 3 Vegetables - 4 Fats - 1 Carbs - 5 Condiments - 4 Snacks - 1 Double, 2 Singles Recovery Drink - 1 Portion Plan Foods (the same for all phases and levels except snacks) Fats 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil Proteins 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog Carbohydrates 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2?x4-3/4?) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries Dairy Products 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt Fruits 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon Vegetables 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. Condiments 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams Snacks Single Serving Snack = 100 calories Double Serving Snack = 200 calories Singles (Phase I) - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt Doubles - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky Singles (Phase II) - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt Doubles - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt Singles (Phase III) - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt Doubles - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt This is the bare bones of the plan. There was other stuff included which I do not have the time or space to add. What I listed here is the vital stuff and should be sufficient to do the plan properly. I’ve done it before, and it has worked along with the p90x workouts. Fair warning, though, for anyone who doesn’t like to track, measure, and manage every little thing that goes into their mouth. Cuz that’s what this plan is all about. Knowing what to eat, how much, and in what combinations. It also requires planning. But in the end it is worth it. Good luck.