P90X and Nutrition...

carolann_22

My hubby is starting P90X and he told me he needs help with his meals (he eats like crap right now). I'm a meal planner so I am trying to plan out what he needs and make a grocery list. If he's committed to the P90X, what kind of breakfasts and lunches should he be aiming for (in terms of % of protein, fats and carbs). He's currently 169, 6 foot. And does he need protein shakes? Thanks for any help!

KLo924

There should be a nutrition guide with the P90X startup kit. That has more information than you probably want lol

danigirl1011

The P90X system comes with an actual nutrition book. If he bought it new he should have it and it would give you all the info you need. It has a calculation system that will tell him exactly how many calories to eat in which phase of the program he is in (every 30 days is a new phase). Then it gives you an entire daily breakdown of recommended foods as well as recipes. Yes, lots of proteins. It recommends shakes as well as bars. There are also things like salmon, salads, tons of cottage cheese, chicken, etc.

slbeutler

He seems like with those stats he would be looking to put on some muscle weight versus losing, so follow the formula that came in the nutrition guide to determine the calories. I use a protein powder just because I get tired of eating sometimes and want to get a certain amount of protein, it is up to him. You can also go on MFP and change the ratios of carbs, fats proteins to match the p90x guide and that way you can play around with food until you reach those numbers.

BeantownSooner

Access this link on the Teambeachbody.com site and download the P90Xcel spreadsheet all the way on the bottom. Go to the Nutrition Setup tab and fill in his details (he should be Level II - 2400 calories per day). Then go to the Portion Plan tab where it'll show you the 3 phases with the assigned portions for each Phase. There are 3 Phases (just like the workout program) where the nutrient ratios change from Heavy protein to balanced to heavier carbs. It coincides with the workout program intensity. Simply make him meals (and ensure he has his snacks in between) using the portions available. Easiest way to following the P90X nutrition plan in my opinion.

Given his current weight I suspect he may not have a ton of weigh to lose and it is ok to move him from Phase 1 to 2 earlier if that makes the most sense.

http://www.teambeachbody.com/get-fit/fitness-tools/workout-sheets

BOGmama2010

I would agree that he doesn't need the Fat Burner phase. 40/40/20 should be fine for him. We use protein powder just because trying to get 150+ g of protein every day without is a lot of food. My husband and I have done P90X twice and are doing P90X2 now. Please let me know if you or your husband need any help.

HollyMinear

P90X comes with a nutrition guide. Have you or your husband reviewed that?

BeantownSooner

Sorry didn't answer all of your questions but I'm sure you'll figure it out with the spreadsheet. That said, here's my typical plan for Phase 1:

Breakfast: Protein shake smoothie (2 scoops), 1c frozen fruit, 2c skim/low-fat milk (2 protein, 1 fruit, 2 dairy)
Snack: Protein Bar
Lunch: Salad with 6 oz protein (2 - 3 vegs, condiment, 2 Protein)
Snack: Nuts (Pistachios, almonds or walnuts) (1 double snack)
Dinner: 9 oz protein (chick/fish/lean pork/steak usually marinated in something), carbs (wild rice or med red/sweet potato), veg (3 Protein, 1 condiment, 1 carb, 1 veg)
Snack: 8oz yogurt or frozen fruit bar (1 snack)

You could also swap a sandwich in a lunch but you'll need to eliminate the carb from dinner and add more vegetables. In Phase 2 the variety increases as you have 3 carbs to work with vs. 1 so your choices will expand quite a bit.

I say yes on the Protein only because it's very simple and is good to have in an emergency. Protein bars as well. Also, meat can be expensive so the 1st month can be pricing due to the heavy protein intake. Plus they taste good and are very quick to make during the morning rush. Consider this: 2 scoops of protein powder = 12 eqq whites that you have to cook...

Hope that helps!

carolann_22

Thank you so much - he is borrowing the videos from a coworker but they couldn't find the paperwork that came with them. I checked out the links and that helped a lot - and thanks for the meal ideas!

Scorpioangel

I have done 50% carbs, 30% proteins and 20% fats

gp79

Ratio's are not safe to follow because they do not ensure that everyone's nutritional needs are met.

1g protein per lb of body weight
.35 - .4g fat per lb of body weight
Remainder of calories are carbohydrates

169g protein
59 - 67g fat
The rest of the calories can be carbohydrates or whatever you want.

Meal timing and frequency will not make a difference. Instead, do what works best for him. If by eating 5 meals per day helps him stay on track and adhere to the diet than plan 5 meals. If the same applies to 2 meals, plan 2.