Paleo-Friendly P90X Nutrition Guide

Paleo-Friendly P90X Nutrition Guide

There is no doubt that P90X has changed my life, and I continue to incorporate P90X workouts into my cross-training. What I love about P90X workouts is the flexibility, and the P90X Nutrition Guide is no different. There are three phases in the P90X Nutrition Guide: the Fat Shredder, the Energy Booster, and the Endurance Maximizer. You can follow it in phases, or choose you specific phase depending on your goals. The foods that you choose is also up to you. This can mean vegan or vegetarian, raw foods, or even Paleo.

I have a ton of friends who follow the Paleo lifestyle, and although I am not 100% paleo, I do incorporate it into the mix to hit certain goals. It's simple, and it works.

P90X Creator Tony Horton is big on plant-based proteins and eating, but if you look into it, plant-based and paleo ethos are pretty similar in that they both use fresh, nutrient rich, and whole foods, so they have the same core values.

The Science Behind P90X2

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The tricky part is is mostly the exclusion of grains and dairy, and the increased amount of fats and protein, but it is definitely doable. Some Paleo athletes who are looking for more carbs to increase sports performance might eat legumes (beans and peas), so you'll notice that in the nutrition plan below, an (*) asterisk is placed by these items so you can remove them if you'd like.  There is also quite a bit of fruit in there for carb-based energy, but you can always replace this with more fat and protein.

The Paleo-Friendly P90X Plans (the numbers represent servings)

1800 Calorie Fat Shredder

Protein: 7
Fruit: 1
Veg: 4
Fat:  2
Leg/Tub: 1
Cond: 1
Snacks: 2

1800 Calorie Energy Booster
Protein:  6
Fruit: 1
Veg: 6
Fat:  2
Leg/Tub: 1
Cond: 1
Snacks: 2

1800 Calorie Endurance Maximizer
Protein:  3
Fruit: 2
Veg: 7
Fat:  2
Leg/Tub: 1
Cond: 2
Snacks: 2

2400 Calorie Fat Shredder
Protein:  9
Fruit: 1
Veg: 6
Fat:  3
Leg/Tub: 1
Cond: 2
Snacks: 2+1

2400 Calorie Energy Booster
Protein:  7
Fruit: 2
Veg: 8
Fat:  4
Leg/Tub: 1
Cond: 1
Snacks: 2

2400 Calorie Endurance Maximizer
Protein:  5
Fruit: 3
Veg: 10
Fat:  4
Leg/Tub: 1
Cond: 1
Snacks: 2

3000 Calorie Fat Shredder
Protein:  11
Fruit: 2
Veg: 8
Fat:  4
Leg/Tub: 1
Cond: 2
Snacks: 3

3000 Calorie Energy Booster
Protein:  9
Fruit: 2
Veg: 10
Fat:  4
Gr: 0
Leg/Tub: 1
Cond: 3
Snacks: 4

3000 Calorie Endurance Maximizer
Protein:  6
Fruit: 3
Veg: 12
Fat:  4
Gr: 0
Leg/Tub: 2
Cond: 3
Snacks: 3

Food Lists 

Fats
Avocado – 3 ounces
Olive oil – 1 tablespoon
Olives – 4 ounces
Raw Nuts – 1 ounce
Flaxseed – 3 tablespoons
Coconut oil – 1 tablespoon

Protein
Chicken or turkey – 3 ounces
Eggs – 1 whole egg or 6 whites
Fish or shellfish – 3 ounces
Pork tenderloin – 3 ounces
Red meat, lean – 3 ounces
Tempeh* – 2 ounces
Tofu* – 3 ounces
Venison – 3 ounces
* This is a legume. Many Paleos avoid legumes.

Legumes and Tubers
Beans* – 1 cup
Edamame* – 1 cup
Lentils* – 1 cup
Parsnip – 2 cups
Peas* – ½ cup
Potato – 1 medium
Sweet Potato – 1 large
Yam – 1 medium
* This is a legume. Many Paleos avoid legumes.

Fruit
Apple 
Avocado
Blackberries
Papaya
Peaches 
Plums
Mango 
Lychee
Bluberries
Grapes
Lemon 
Strawberries
Watermelon
Pineapple guava
Lime
Raspberries
Cantaloupe
Tangerine
Figs
Oranges
Bananas

Vegetables
Asparagus
Avocado
Artichoke Hearts
Brussel Sprouts
Carrots
Spinach 
Celery
Broccoli 
Zucchini
Cabbage 
Peppers (all kinds)
Cauliflower
Parsley
Eggplant
Green Onions

Condiments

Each serving = 50 calories

Due to the avoidance of sugar and legumes, condiments can be tricky. These condiment-like foods are approved by many Paleo experts:
Lemon juice
Vinegar (except balsamic)
Extra virgin olive oil
Tahini
Maple syrup
Honey

Snacks

Each serving = 100 calories
Unsweetened dried fruit – 1 once
Fruit – 1 medium piece
Seaweed – 10 ounces
Pumpkin seeds – 1 ounce
Raw nuts – ½ ounce
Baked kale chips – 2 cups
Celery and nut butter – 5 medium stalks and 2 tsp. nut butter

Because most protein bars, as well as Beachbody Results & Recovery Formula don’t adhere to Paleo standards, we’ve incorporated their calories and macronutrients into the plan elsewhere. And, Admittedly, this is a thin list, so we encourage you to explore healthy Paleo-friendly snack recipes.

Check out this complete Paleo Food List here.

And there you have it. Enjoy Cave People =)


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Running and P90X

Combining Running with P90X

Running is one of the most popular forms of exercise in the world, and combined with one of the most proven and successful workout programs out there, such as P90X, it could be a game changer for any type of runner. This post is to help you create a program that gives you the benefits of P90X without compromising your ability to set your PR (personal record) in your local marathon and even your next obstacle course race and/or fun mud run.

Keep in mind, P90X is not training for running, but if you play your cards right and strategize correctly, it will help your running improve.

What is your type of running?
There are different types of runs and distances. This post will be geared towards the 10K to marathon running distances since the training can be very similar. This post is not intended to tell you what to do with your running, but to help you structure P90X around your current workout schedule.

The Perfect Schedule for a Perfect World
Having an off season is crucial for any athlete. Trust me because I've done this all wrong before with my obstacle course racing, which hardly has an off-season. I continued to train hard every month whilst running competitive. And while I did well for a few months, my performance eventually diminished because of the lack of proper recovery and of course, over-training. Most runners do P90X during their off-season with very little to no running at all. From there, it goes to early season run training with doing the maintenance schedule for P90X. As it gets closer to race season, you'd run into the phase where it would be mostly running and less P90X, then the final phase of just running. But for most athletes, it doesn't happen that way because of "life". This post is mostly about trying to look and feel good, and staying fit (for the beach or a wedding) while still trying to PR for an upcoming race.

Foundation
This is very important. As for anything in life, don't start something that you can't finish. For the most part, you've already started running. So structuring P90X into your running regime is part of your foundation. It's only recommended that you only begin the program if you can structure it properly. If it's to close to the time where you have a race coming up, it's best to wait and do P90X afterwards.

Periodization
Your run training should follow a similar approach to P90X as it should be laid out in phases. For the most part, your running should target your weaknesses well before your scheduled objectives, and then bring your strengths into form close to race time. Unlike the normal P90X schedule, which is highly recommended that you do once you have the time, the schedule below will sacrifice some of the ultimate goals of the Classic P90X in order for you to adapt more quickly and leave you with a lot more energy for the higher volume or running you'll be doing later in the program.

Recovery
The schedule below can get pretty intense depending on your level of fitness. Over-training can cause injury and set you back a few months, so always listen to your body and if it gets too tough, just take a step back or modify it to suit your level of fitness. I know how easy it is to go all hard core, but keep your ego down, and be smart while you're training. You can always go beast mode at the race =)

Putting it all together
The schedule below is just one schedule of many. You may need to adjust it to your schedule. Keep in mind that when you are run training, your speed will most likely decrease because you are creating muscle breakdown in order to improve your capacity to run faster later. This means that you may be a lot slower in the program, but that will all change once you recover and convert your new strength into running speed, you'll be faster.

The Schedule: (please note that you can intermix the P90X Classic workouts with similar X2 and X3)

BLOCK 1 (Weeks 1 - 3)
Day 1: Chest & Back and Ab Ripper X
Day 2: Plyometrics
Day 3: Shoulders & Arms and Ab Ripper X
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Kenpo X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: No running in the first block is by design. For aerobic work, keep your heart rate way below threshold.

RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Plyometrics
Day 3: Yoga X
Day 4: Legs & Back
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: Not a traditional recovery week. An endurance athlete tends to have a different base and should be stressed differently. While the intensity of the first month should be high, the volume is low compared to how much many people run.

BLOCK 2 (Weeks 5-7)
Day 1: Chest, Shoulders & Triceps, Ab Ripper X, and easy run
Day 2: Plyometrics
Day 3: Back & Biceps, Ab Ripper X, and easy run
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Long run and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: The easy runs should be aerobic. The longer run can have some amount of tempo intervals, but should still be considered base mileage.

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RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Easy run and X Stretch
Day 3: Yoga X
Day 4: Easy run and X Stretch
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: This should feel like a true recovery week.

BLOCK 3 (Weeks 9 and 11)
Day 1: Chest & Back, Ab Ripper X, and run workout
Day 2: Plyometrics and recovery run
Day 3: Shoulders & Arms, Ab Ripper X, and run workout
Day 4: Yoga X
Day 5: Legs & Back, Ab Ripper X, and recovery run
Day 6: Run workout and X Stretch
Day 7: Rest and/or X Stretch

BLOCK 3 (Weeks 10 and 12)
Day 1: Core Synergistics and run workout
Day 2: Cardio X and run workout
Day 3: Ab Ripper X and run workout
Day 4: Yoga X and run workout
Day 5: Legs & Back and Ab Ripper X
Day 6: Run workout and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch

Note: “Run workout” denotes whatever your coach or your own running dictates. It doesn’t necessarily mean a hard running workout. “Easy run” means subthreshold throughout. This should be followed with a true recovery period of yoga, stretching, and easy runs. Follow this with a rigorous running training block that ends with enough time so you can taper off for your event—usually 2 weeks.

P90X2 and P90X3 Options to replace P90X above:
Chest and Back 
- P90X2 Chest, Back, Balance
- P90X3 the Challenge
Plyometrics
- P90X3 Triometrics
Shoulders and Arms
- P90X2 Shoulders and Arms
Yoga X
- P90X2 Yoga
- P90X3 Yoga
Core Synergistics
- P90X2 X2 Core
- P90X3 Total Synergistics
Legs and Back
- P90X2 Base and Back
Kenpo X
- P90X Cardio X
- P90X3 Warrior
Ab Ripper X
- P90X2 Ab Ripper
- P90X3 Ab Ripper

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Recommendation:
I highly recommend that you become a Team Beachbody Club Member in which you will receive over $2,000 worth of Beachbody Fitness Workouts via Beachbody on Demand. This includes all the P90X (P90X, P90X2, P90X3, P90X 1 on 1) workouts that you need for this Running/P90X program. You will be able to customize your own workouts by changing up various P90X workouts into your schedule. For only $39.95 (billed quarterly), that's only $13 per month, and you can cancel anytime! Get your FREE Trial here! 


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P90X on Demand

 P90X on Demand - Beachbody on Demand

Exciting news that P90X is going DIGITAL! P90X on Demand is here.....FINALLY! I would have to say that P90X is definitely one of my favorite workouts hands down. I love all of them! What most people do not know is that there are a plethora of P90X workouts, it's not just a 90 day program. P90X currently has the following: (direct links to the following below)

-  P90X Classic
-  P90X Plus
-  P90X One on One Workouts (3 years worth of workouts)
-  P90X2 (geared towards athletes)
-  P90X3 (a condensed version of the original, but with all new moves)
-  P90 (for people who aren't quite ready to get extreme)

P90X workouts are perfect for anyone who wants to gain muscle mass, become stronger, lose weight, improve athletic performance, lean and tone, and live healthier.  If you are not sure which P90X program is best for you, feel free to connect with me so I can assist you.

P90X Workout Sheets - Get it here! 

Early 2015, Beachbody, the company behind P90X announced that they were going digital with their new online product called "Beachbody on Demand", and P90X happens to be part of that online library of workouts. I've been using P90X since 2010, and in the very beginning, I used the DVD's. But there are different methods to taking advantage of P90X these days, it's not just about extreme home fitness anymore, it can be done anywhere! More and more people are enjoying the benefits of P90X and the gym, and P90X Outdoors because it works! Here are some other ways that you can access P90X workouts:

-  P90X Workout Sheets (not recommended unless you are already familiar the movements and proper form)
-  P90X App (includes P90X, P90X2, and P90X3 plus more) Click here to get a Free Membership first, then download the P90X app and login with your membership username and password.
-  And now, Beachbody on Demand (click here for more information)

Beachbody on Demand - P90X on Demand

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7 Tips On How To Stay Motivated With P90X

 How To Stay Motivated With P90X

Let's face it, some people are just a lot more self-motivated than others. But even though you are the latter (need all the motivation that you can get), and you are the type of person who cannot stay on track no matter what, there are ways to help you get the motivation that you need to eventually conquer P90X!

I remember when I did P90X for the first time back in 2010 (watch my FIRST P90X Transformation Video - click here), it was my first Beachbody Fitness Program that I ever completed, and trust me, it was tough for me, and I am someone who is self-motivated! Even people who are self-motivated cannot do it on their own, but I found some awesome things that helped me through it, and after 90 days, I was a new person inside and out. So how did I do it? 

Here are some tips that I used to help me stay motivated with P90X:

1.  Connect with a Beachbody Coach - Nothing beats getting advice, personal motivation and tips from someone who has graduated from P90X, and is committed to helping you, that's what a Beachbody Coach does, and on top of that, it's absolutely FREE! Can't get that from your Personal Trainer =) 5 Ways a Coach Can Help You Reach Your Goals - Click Here!

2.  Join a Online P90X Challenge Group - Most people go to a gym or a Crossfit Box because they get motivated by people working out, it's the camaraderie! An Online P90X Challenge Group works the same way in that you are in a exclusive group with people who have similar goals as you, and everyone is committed to helping you smash your goals!

 Choose your Challenge - Get started, click here!

3.  Get an Accountability Partner - You've heard of this before "you are who you hang around with" and that is far from the truth! We all need motivation, we all need people in our lives to help us through the tough times. Starting a fitness journey has it's ups and down, so having someone who knows exactly what your goals are, and backs you 100% is a must when going through P90X!

4.  Invite your Friends - Whether you are working out at home, or at the gym, it's a lot more motivating when you have family and friends doing P90X with you. Invite your friends to do the P90X Challenge Group with you, and all of you can keep each other accountable, and also have some healthy competition =)

5.  Online Fit Clubs - Some Beachbody Coaches such as myself run Online Fit Clubs within our Challenge Groups. It's an awesome way to workout with people who are a thousand miles away! Click Here for more information on my Online Fit Clubs!

6.  Do P90X at the Gym - There is a reason why people have gym memberships. They have all the equipment they need plus more for their intense workouts, and secondly, they are motivated by the atmosphere and the accountability. P90X is not just a home fitness program! You can do P90X anywhere, including the gym, that's what I do! =) Contact me and let me teach you how to do P90X and the gym, or read my blog post on this topic here.

7.  Don't forget that you're Human - I remember that I use to get frustrated when I missed a day, or I was too tired for a workout because of working three jobs! P90X is not just a program, it's a lifestyle. Don't worry if you miss a day, or you ate something bad because you had to eat something real quick in between jobs. We are all human! As the creator of P90X Tony Horton says "Do your best, and forget the rest".

So I hope this helps, and if you need any help, I am here for you. If you would like me to Coach you through P90X for free, you can make me your FREE Coach by clicking here! Once you have made me your Free P90X Coach, simply add me on facebook so that we can start going over some of your goals. Looking forward to your SUCCESS!

Coach Arnel

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Celebrities Who Do P90X

 Celebrities Who Do P90X

Who cares right? Well, it's funny that some people can get motivated by celebrities working out, and the way I see it....if it motivates you to get off your ass, then it surely is a lot better than doing nothing!

Get the P90X Workout Sheets - Click Here!

Believe it or not, celebrities are real people, you're like "what, really lol?". What I mean by that is that there are celebs that would rather workout on their own instead of hiring a Personal Trainer. Not all celebrities hire Personal Trainers believe it or not! I mean think about it, if you are an A-List Celebrity, you are escorted, protected by bodyguards, and almost always have an entourage hanging around you, so it just makes sense that some of these celebrities choose to do things on their own....such as working out, and doing P90X.

Sheryl Crow - P90X

Here is a quick list of celebrities that have done P90X. This comes directly from Tony Horton's facebook P90X Celeb List, so it's not like I am making this up =). I have added a couple more to the list from my own research, but this is pretty much Tony Horton's list. Oh, and if you do not know who Tony Horton is, well....he's like the guy who created P90X. I'm sure you've seen his picture on Google Images right next to the founder of Crossfit =).

Kelly Slater - P90X

Now I am not even sure if the celebrities on the list have even finished the full P90X Challenge, but that doesn't even matter. The fact that these celebs have tried it, incorporated it, or graduated from it, just shows that it is something to look into. Also, keep this in mind, none of the people on the celebrity list were asked to endorse P90X, they all can independently vouch that it does work, and that they have completed it, or at least have done it as part of their training for a movie, concert, professional game, or just to stay in shape.  

The Celebrity List:
1. Sheryl Crow
2. Ashton Kutcher
3. Demi Moorre
4. Usher
5. Ewan McGregger
6. Jenny Garth
7. Poppy Montgomery
8. Emmett Smith
9. Ray Lewis
10. David Akers
11. Donovan McNabb
12. Brian Westbrook
13. Matt Diaz
14. Kelly Slater
15. Barry Zito
16. Bryce Dallas Howard
17. Kenny Smith
18. Jo Jo Reyes
19. Brian Wilson
20. Pink
21. Joey Fatone
22. John Hartung ~ Local news and sports
23. Paul Ryan ~ Congressman - R
24. Heath Schuler ~ Congressman - D
25. Ray Allen
26. Jason Scheff
27. Chris Pratt -Guardians of the Galaxy
28. Ben Stiller
29. Erin Andrews - ESPN
30. Jenn Brown - ESPN Reporter

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And so there you have it. Now this is not at all the full list, and I am sure that there are more and more celebrities who are "BRINGING IT" with P90X. And if it isn't with P90X, it may be one of the 30+ Fitness Programs that the company Beachbody has on the market.

Chris Pratt - P90X

So just because these celebrities have done, or are doing P90X, does this mean that you should? Absolutely not! Your best bet is to find out which program would be best for you based on your current fitness level, goals, and lifestyle. As a Star Diamond Beachbody Coach, I would be honored to assist you with that by offering your a FREE Fitness Assessment. Simply fill out the quick and easy form, and I will give you some options!

Click here for a Free Fitness Program Assessment! 

Poppy Montgomery - P90X

Just like a lot of the celebrities featured above, some of them are focused on giving back to some amazing charities and global causes. My "Art of Giving Challenge" focuses on giving back to the less fortunate, and respectable charities. When you fill out the Free Fitness Assessment, you will have the option to donate to a charity of your choice should you decide to start a fitness challenge or journey. You too can be a CELEBRITY by giving back and getting fit at the same time!

Get started now by taking the Beachbody Challenge, or fill out the Free Fitness Assessment Form, and I look forward to your success!

Related Links:
- How to do P90X at the Gym
- P90X Nutrition Plan
- P90X Program and Purchase Options
- How to gain mass with P90X
- Obstacle Course Race Training with P90X
- Personal Training versus Beachbody Coaching


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How You Can Gain Mass With P90X

 Gain Mass With P90X

Anyone who has participated in the P90X exercise program will know that the concept is designed to help gain lean muscle mass and shed excess body fat. In fact, some of the program before after pictures of satisfied consumers on the web is simply amazing. These experiences confirm that it is possible to Gain Mass with P90X and those using it can achieve their fitness goals.

The P90X Nutrition Plan is so effective in getting you ripped that building muscle when following the program can be quite a challenge. However, for those that are aware of the benefits of using this workout program realize that it is more in the planning than just exercising. The plan aims to provide an insight into the way the method must be incorporated in regular workout regime and nutrition making it easier to understand.

 P90X Nutrition Plan with Shakeology

With the P90X Workout DVD's and/or the P90X Downloads for aid you can easily gain access to these incredible exercise regimes, reduce body fat percentage and gain muscle mass. So, what are the various ways in which you can increase the efficiency of gaining body mass with the program? Let’s find out.

Train with heavier weights
The basic of muscle gain is always about lowering your rep count while increasing your weight. Doing about 6-8 reps with weights heavier than the usual ones you lift is absolutely great for buidling muscle mass. You can always take a few seconds break and try to perform another 2-3 set of reps. If you aim to tone up and get lean, then try doing 12-15. Such a regime to Gain Mass with P90X certainly provides great results.

Complete body work out
So many guys out there make a mistake of only working out their chest and biceps. With P90X you’re getting the complete muscle mass gain package. Make sure you understand the program well if you really want to see progress. Do not get stuck with performing just pushups, body weight squats and one legged dead lifts. These exercises will not help you put on a lot of mass. So, will you Gain Mass with P90X? You will but it will not be great unless weight exercises are performed as well. If you decide to follow the P90X program, then you must not overdo cardio exercises for muscle mass gain as your body needs to be in calorie surplus.

Nutrition
Increase your calorie intake in the P90X Nutrition Plan! Surprised? If your goal is to build muscles then consuming more calories is important. But, make sure you reach your calorie goal by eating high quality foods. For muscle growth carbohydrate is not as essential as fats and proteins. It is really impossible to build bigger muscles without having ample amount of protein. However, carbohydrates are also extremely important as they fuel your body to perform the high intensity P90X workout regime.

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If you are new to training, the P90X Challenge is a great point to start. It can be fascinating to see how swiftly you can get into the mode of gaining muscle mass. As you grow into the diet and the exercise regime, you will know that you’re in for something advanced. The process of gaining the right amount of body weight by eliminating excess fat is certainly a great journey with the P90X program. It not only increases your urge to eat correct and exercise, but also help build stamina – an essential part of any serious weight gain process.

For the beginner looking to Gain Mass with P90X, the program is good to elevate strength and power levels; however, for the advanced fitness enthusiast the program is sure to increase resistance needed to build muscles, which is definitely alluring for pro levelers.

Obstacle Course Race Training with P90X

Gaining Mass with P90X is very easy to do "with hard work". I am an OCR (Obstacle Course Racing) Athlete, so gaining mass with P90X is not my true goal, but I have tested it and received great results within a short period of time. As an athlete, at least for me, I am more interested in lean muscle mass, so also incorporating cardio is just as important to maintain my athletic performance. But if your goal is to strictly build mass, then P90X can definitely help you. Another great program that I highly recommend is the Body Beast Workout Program.

For more information on the P90X Programs - Click here!

Build Mass with Body Beast:
- Body Beast Program Details and Options


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The P90X Nutrition Plan

The P90X Nutrition Plan

The P90X Nutrition Plan is described as a thirteen week program that is designed to assist fitness goal seekers to lose weight and/or build muscle. This nutrition plan is usually used in conjunction with the P90X Workout program that includes intensive resistance training routines. In understanding more about how the P90X nutrition plan works, you will first of all need to put the following in mind;

- In regards to the different phases of diet, there should be a percentage of calories coming from the three food categories.

- The P90X nutrition plan specifies the number of calories you should take for your body size.

- The number of good foods that make up the majority of your diet during P90X and Insanity.

- The grams contained in each category of food that you are required to take and this is usually based on the percentage of each category you are shooting for.

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Once you have internalized that, you then need to know how to maximize the P90X nutrition plan and this is by first of all determining the phase you are at. This is important since you will be having an idea on what you are working towards and this is in regards to the food portions and the type of body you want.  It is important to note that in all the phases, eating frequent small meals and drinking lots of water is emphasized so as not to feel drained or cave in to cravings. With the P90X nutrition plan, you also need to figure out your daily calorie intake as the nutrition guide suggests, so as to adjust it depending on your goals. You may want to retain the same weight but slowly convert body fat to muscle, which is why the suggested calorie total from the nutrition plan would work for you. But in the event that you would want to lose body fat quickly, then you must run a calorie deficit.

 P90X Creator Tony Horton

HOW TO CALCULATE YOUR DAILY CALORIC NEEDS:

First, find out your Basal Metabolic Rate: (BMR)
- Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
- Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Next, calculate your Active Metabolic Rate: 
- BMR x 1.1 if you're Sedentary (never exercise)
- BMR x 1.2 if you're Somewhat Active (moderate activity 3-5 times per week)
- BMR x 1.3 if you're Very Active (vigorous exercise 5-6 times a week)
- BMR x 1.4 if you're Extremely Active (professional athlete)

*The results number from the above calculation is how many calories you burn a day without factoring extra calories burned from exercise.


Another way to maximize on the P90X nutrition plan is to make adjustments in phases and this is in regards to staying on those phases until you get to accomplish your set goals. In case you need to lose a lot of body fat, then you should probably stay in fat shredder mode for a longer period of time until you achieve your ideal weight. After this is when you consider transitioning into the phase 2 percentages and this is for a slower and deliberate fine tuning of your physique at the current weight you are at.

Get a Club Membership - Easy P90X Meal Planner Included!

In the P90X nutrition plan, you also need to make personal adjustments in food choices and this is because the meal plan might have choices of food that you do not like or that they take a lot of time to prepare. When you choose to adjust, consider tracking what you eat and it gets simpler when you use My Fitness Pal program that gives you a complete and accurate breakdown of exactly what percentage of each category you have eaten on any given day. How amazing is that!

FREE P90X Coaching, Motivation, and Support - Click Here!

When in the P90X nutrition plan, you should consider planning ahead and this is in regards to meals and healthy snacks. This will enable you avoid junk food especially when you feel the need to eat and will also help you not spoil up the P90X nutrition plan.

For best results, you should never cheat with the P90X nutrition plan since it was built for success. Do not be fooled by those people who say that you can get away with cheat days or cheat meals and this is because no success has ever been attained by such. You should stick to the P90X nutrition plan 100% if you want to obtain the best results and guess what, it is so worth it!

You can purchase the P90X Nutrition Guides here:
- P90X Nutrition Guide
- P90X2 Nutrition Guide

For more information on the P90X Programs - Click here!

Add Shakeology Nutrition to your P90X Nutrition Plan for BEST results!

Crossfit versus P90X

Crossfit versus P90X are both fitness programs guaranteed to enable you achieve lean fat mass, and elite athletic performance after a rigorous training schedule is followed through. Crossfit can be viewed in two ways;

- As a sport
- As a training modality

In the event that you are undertaking the Crossfit fitness program as a sport, then it means that you may be an athlete who is training for a match or a Crossfit game and this requires you to acquire various sets of skills different from those of an individual who is just using Crossfit as a training modality.

What is Crossfit?

If at all you are taking Crossfit as a training modality, this then means that you are out to achieve your own individual goals health wise. This is in regards to those who need to decrease fat, pregnant women and those who basically want to break the monotony of their daily life. This means that those in this category are not necessarily training for any type of organized competition.

On the other hand, undertaking a P90X Challenge will enable you undertake a ninety day fitness program which is filled with various routines of both cardiovascular and aerobic training. You can also incorporate P90X into any fitness routine instead of following the 90 day workout schedule. One of the advantages the P90X fitness program has is that the method used in training is called muscle confusion which is geared towards confusing the muscles of the body by aggressively challenging them in a variety of ways. This is of course by using;

- Different weights
- Bands
- Calisthenics

The best thing with P90X is that it can also be used in the gym or park and this is so long as you follow the P90X worksheets or the P90X app. The P90X app for Iphone is great and every trainee or trainer should actually consider having it and this is because the interactive features make it fun and easy for one to stay focused and motivated throughout the program. With this app, you actually become accountable which enables you to push through your plateaus like never before! In addition to that, you are also able to conveniently track your reps and weights and also view your customized progress reports which you can share. How amazing is that!

The P90X worksheets are also great when you use them in the P90X fitness program and this is because you will be able to track your progress which is one of the most important aspects when it comes to fitness. Do consider employing it and you will be glad that you did!

The Science Behind P90X2

I am a fan of both Crossfit and P90X, but I prefer the functionality and simplicity of P90X. If you are training for the Crossfit Games, then I understand the purpose behind olympic lifting, but I don't need that for everyday life, and as an Obstacle Course Racing athlete, I don't feel it necessary. I've been to several Crossfit facilities, and the energy is on point, so I understand why people can get addicted. People need motivation, and the camaraderie is an exceptional bonus! I actually prefer Crossfit Endurance. 

Meet Singles into Fitness

With P90X, there are many ways to get motivated. To be honest, anyone who works out from the comfort of their own home with P90X is HARDCORE to me, because self-motivation is very hard to do, and most people need the support from others. Here are some ways to do P90X outside of your home:

- The gym, just use the P90X Workout Sheets (see below) or the P90X app
- Bring your equipment outside or to the park!
- Attend a Free Fit Club. Check out meetup.com for Free P90X Group Workouts
- Join my Online P90X Challenge Group with others who have similar goals
(Free Online One on One Workouts provided upon request)
- Join my Online Fit Club 

Crossfit versus P90X

Whether you prefer to use the Crossfit or P90X program, always listen to your body, pace yourself, and make sure that you are performing the exercises properly. And as usual, it is always recommended to consult your physician before starting any exercise program. Best wishes on your fitness journey! =)

For more information on P90X Programs - Click here! 

Get P90X Worksheets here:
- P90X
- P90X2
- P90X3

Choose your P90X Challenge:
- P90X Challenge
- P90X2 Challenge
- P90X3 Challenge
*Each Challenge Pack includes P90X Program, Free Trial Club Membership (with Meal Planner), Shakeology Superfoods Nutrition, and Free Coaching. You will also be added to an Online Challenge Group via facebook, and will have access to unlimited online one on one workouts!


P90X2 - The P90X geared towards Elite Athletes!

How to do P90X at the GYM

It's a HUGE misconception that P90X is just an Extreme Home Fitness program. I started with P90X back in September 2010 (Watch my FIRST P90X Transformation Video), and I did it all from the comfort of my own home because I wasn't confident enough to go to the gym, in fact, I did not know how to do P90X at the gym =). It wasn't until I did the program multiple times did I understand how P90X exercises could be implemented at the gym. Right now, I actually prefer to "X" it at the the gym, but of course everyone is different, but it's nice to know that you do have options =).

HERE ARE 7 TIPS TO DOING P90X AT THE GYM:

1.  Use the P90X Worksheets or the P90X App - I personally love using the P90X App ($2.99) because it shows the movement list from P90X, P90X2, and P90X3. It is recommended that everyone view the DVD's first to understand the movements before implementing P90X at the gym. If you prefer using the worksheets, you can get the P90X Worksheets below:
- P90X Worksheets
- P90X2 Worksheets
- P90X3 Worksheets

2.  Bring your Laptop to the Gym - Now I am honestly not a big fan of this. Who wants to worry about getting their laptop stolen, and who wants to bring another piece of equipment to the gym? But again, this is another option, and also for people who haven't had the time to learn the exercises. If you do this, make sure to use head phones and keep the sound low to not disturb other people at the gym. Depending on how large the facility, you might be able to find a corner and take all of your "workout schrapnel" (P90X equipment, dumbbells etc) in one area.

P90X2 at the Gym

3.  Use the Cardio Equipment as a warm up alternative - For example, treadmill for a walk or light jog, cycle, stair-climb or use the elliptical machine for 5 to 10 minutes to warm up your body before your actual P90X workout.

4.  Use the Gym Equipment for variety - If your workout calls for push ups, use a bench press machine. If you have tricep kick back, use the various tricep machines. Can't do pull ups yet, use the cable pull down machine. Now I am not a machine type of person, I would much rather use dumbbells and free weights, but if you change it up sometimes, it keeps your workout exciting. Whatever you do, make sure that you are sticking to the 8-10 reps (if you want to build more mass), and 12 to 15 reps (to tone, shred, and maintain).

Working out at Equinox Toronto - P90X2 Impossible Push Up

5.  Workout with an Accountability Partner - People workout at the gym for two main reasons: to have access to the equipment that they don't have at home, and to be motivated by others around them. Let's face it, we all workout harder when we are with other people. When you have your own accountability partner at the gym with you, it will help you with getting better results with P90X. Plus your partner can help you with making sure that you are doing the exercises properly. 

6.  No Gym, No Excuses - There will be days where you will not be able to go to the gym, and working out at home might be your BEST option. You can always double up on your workout the next day at the gym. So whether you are a gym freak or not, your home is always a good option to get your P90X workout in. It is of course an Extreme Home Fitness Program!

P90X2 

7.  Stick to the Nutrition Plan - It doesn't matter if you are doing P90X at the gym or at home, what you eat is 80% of your success with the program. I have used Shakeology since day 1 and it has helped me reduce cravings and has helped me make healthier choices. If you would rather use a meal planner, then I highly recommend getting a Team Beachbody Club Membership, it's simple and easy to use, and it includes the P90X Meal Planner.

Are you a Personal Trainer? Get P90X Certified! 


Check out the P90X Challenge Packs: (Start your P90X Challenge today)
- P90X Challenge Pack
- P90X2 Challenge Pack
- P90X3 Challenge Pack 

 Join my P90X Challenge Group!

As with any fitness program, please make sure that you consult your physician before attempting any exercise program. I highly recommend joining an Online P90X Challenge Group. You will be added to an online group with other people who have similar goals as you. You will recieve 100% support, motivation, and accountability which will help you get the best results from P90X. Feel free to contact me for more information on my upcoming P90X Challenge Groups, or simple click here to purchase the P90X Challenge Pack!


Check out the New P90X3!