Are you looking at P90X or P90X3? Once a week there is a rest OR stretch day for either program. For P90X the diet plan has a ton of info, and more than 1 way to look at and build your diet plan- can be very confusing. P90X3 is more relaxed but has some of the same principles but less hoops to figure it out. I tried to follow the plans each time, but decided a 'clean' approach to food with a focus on protein was easier for me. Everyone is different, so you might need to adjust your calories. I think they realized the original plan, although great, was too complicated and people were overwhelmed and might give up. I think there is a meal plan, but I tend to ignore those because I'd rather use my own recipes.

That's a good question. I think Mass is meant to bulk you up- so you will probably lose fat, but the scale won't show that. I wouldn't expect huge weight loss for any P90X program. Certainly it is my hope to lose some weight, but you're changing your body composition. I would stick with classic or lean unless you are already fit and having been doing weight training. I think you need a good base before jumping into Mass. Lean is not meant to make you lean(as in weight loss) it's more lean muscle- and not bulky. So a woman might be more inclined towards the lean as a next step as opposed to mass. That's been my understanding. I'm not a coach, so this is what I picked up from other coach talk I've heard and reading about the programs. Hope that helps!