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Nutrition and diet expert Carrie Wiatt,creator of the P90X Nutrition PLan,has devetoped
an individuatized approach to heatthy eating that has made her a teading Lifestyte
educator in her work as an author, consultant, media personatity, and chef. At
nutrition company,Carrie
Diet Designs,her Los AngeLes-based
I NTRODUCTION
c o m b i n e s f r e s h , u p s c a t ec u i s i n e w i t h t o w - f a t p r e p a r a t i o n ,
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her proven techniques in her first book, Eating by Design: The lndividualized Food
Personality Type Nutrition Plan. Her second successful book, Portion Savvy,
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may consider the diet the toughest exercise- but it is absolutety key to achieving
your best resutts.
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Once you incorporate the principles of the P90X Nutrition Ptan into your Life, you wi[[ quickty
begintofeelbetter, tookbetter,and without a doubt,perform better.Yourcravingsfor unheaLthy
foods wiLt be greatty reduced. Bye-bye, Twinkies!
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Because P90X is structured to chatlenge your body through 3 phases, this pLanis designed to
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change right aLongwithyour workout schedute.lts 3-phase system works in tandem with the
P90X routines, providing the right combination offoods to satisryyour body's energy needs every
step of theway, with no unheatthygimmicks.
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P H A S ET
d a Y s 1- 2 8
F A TS H R E D D E R
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days 29-56
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E N E R G YB O O S T E R
PHASE
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days 57-90
E N D U R A N CM
E AXIMIZER
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Keep in mind that there are basicalty three types of peopLewhen it comes to
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plan to a tee; those who foUow onLythe basics,etiminatingfoods that are high
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in fat and sodium; and those who read these words and then continue to eat
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the way they're accustomedto. lf this tast group describes you, now is the
time to make a change.Yourcommitment to getting in the best shapeof your
tife dependson it. Just take comfort in knowingthat the fundamentaLsof this
ptan are simple and easy to foLtow, and that you can atways go back to your
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There are two diet approachespresented in the P90X Nutrition Ptan.The choice
is yours as to which one wiL[ work best for you. Keep in mind that you can stick
with one ptan throughout the entire 90 days,or atternate the ptansto adjust to
your Lifestyle and maximize your resuLts.
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T HE P O R T I O N
PLAN
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THEMEAL
PLAN
By following the daily meal plans,you'll not only take the guesswork out
of your daily food preparation, but you'll also enjoy a variety of delicious,
healthy,and low-fat recipes that will provide you with the proper amount
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of nutrition and energy to get the rnost out of your P90X workouts.
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P R O G R E SASS S E S S M E N T
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n e e d ( a n dh o w m u c h y o u d o n ' t n e e d )
white you go through P90X.
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ATHLETERANGE
FIT RANGE
MEN
14-17o/o
r0-r3%
WOMEN
21-24o/o
16.20%
ELITEATHLETERANGE
BODYFATTARGET
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prior to taking your Fit Test (seethe P90X Prep sectionof the
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D E T E R M I NYEO U RN U T R I T I O NL E V E L
Yournutrition Level is basedon the daity amount of caloriesyour body needsfor
optimaLheaLthand performanceduringthis extreme fitness program.
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_Catcutate your restint matabotlc rate
(RMR).This is basicalty the number of
calories you need to breathe, pump
bl.ood,grow hair, blink-be a[ive.
YOURBODYWEIGHT
RMR0NCALORTES)
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DAILYACNW|Y BURN
YOURRMR
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yoURRMR
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DAILYACNVTYBURN
ENERGYAMOUNT
+600=
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YOUR
ENERGY
AMOUNT NUTRITIONLEVEL
A 6-foot, 180-poundman
Exampl.e:
=
RMR 180 body weight in poundslx l0='l8fi)
Daily activity bum- 1800RMil x 2OVo=360
Exerciseexpenditure = 6(X) ..
Energyamount= 1800+360 +6O0=2760
Nurition Ueve[=ll
YO U RN U T R IT IONL E V E L=
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Like the P90X exercise protram, the P90X Nutrition P[an is divided into 3
progressive phases calibrated to move from fast, efficient fat loss (PhaseI )
to peak energy Phase 2l to tasting success (Phase 3). The proportions of
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The nutritional proportions for each of the 3 phases are as fotlows.
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PHASE
P H A S E1
P H A S E2
P H A S E3
PROTEIN
CARBOHYDRATE
FAT
E E E
E E E
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Researchshows that one of the most powerfut ways to successfutlychangeyour
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GENERAL
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GUIDELINES
t h o u g h t as n df e e L i n gY
s 'o u ' [nLo L o n g ehra v et o
rememberwhat workedandwhat didn't.Youcan
Lookback on your log to track yourjourney and fine-tune your fitness pLanto
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W H Y D I E TM A T T E R S
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T h e P 9 0 X N u t r i t i o n P L a ni s d e s i g n e dt o o p t i m i z e e n e r g y a n d f a t L o s sw h i t e w o r k i n g w i t h y o u r
e x e r c i s e p t a n t o b u i L ds t r e n g t h a n d t e a n m u s c L em a s s .T h i s d r a m a t i c c h a n g ei n y o u r p h y s i c a L
wHAT REsuLTs ro
ExpEcr -
c o - m p o s i t im
o ne a n st h a t v o u m i g h tn o t s e ea b i 8
difference on the scate because you'tl be trading fat for
lean, strong muscle-andyou wiLLnot only see, but you wiLLdefiniteLyfeel the difference in your
bldy. Untike other diets that focus on the reLatively meaninglessmeasureof weight, you'LLuse
body fat percentageand self-perceivedenergyto guideyou to your goaL.This Programis for rea[.
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e a c hp o r t i o na c c u r a t eal vt
every meaL, the waY we've
T h i n k o f t h i s p [ a n a s a g r a d u a t ed e g r e e i n e a t i n g , a n d y o u ' L L
graduatein onLythree months.
O T H E R" D O N ' T s "T H A TC A N
D E R A I LY O U RD I E TI N C L U D E :
_ Skippingmeals and eating off scheduLe.
_ F o l t o w i n gf a d s a n d t r e n d s , s u c h a s o v e r certainfood groupsand excluding
emphasizing
(can
you say "Athins"?).
others
_ Not planningaheadwith your food choices.
_ Skimpingon fruits and vegetables, your
natural supply of anti-agingnutrients.
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D R I N KW A T E R
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Researchshows that one of the most powerfuL ways to successfultychangeyour
eating habits is to keep a daity journat. By toggingyour food intake and exercise,
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GEN ERAL GU I DELI N Es
[ook back on your Logto track your journey and fine-tune your fitness ptan to
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You'[Lfind a daily journa[ for each week of P90X incLudedat the back of this
book. Try to carry your current journal page with you so you can track meaLs
as you eat them and jot down thoughts as they arise.
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W H Y D I E TM A T T E R S
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The P90X Nutrition P[an is designedt o o p t i m i z e e n e r g y a n d f a t t o s s w h i L ew o r k i n gw i t h y o u r
e x e r c i s e p l a n t o b u i L ds t r e n g t h a n d L e a nm u s c l e m a s s .T h i s d r a m a t i c c h a n g ei n y o u r p h y s i c a l
WHATRESULTT
SO E X P E C T
Lean,strong musc[e-andyou wiLLnot onLysee, but you wiL[ definiteLyfeeL the difference in your
btdy. Untike other diets that focus on the retativeLymeaningtessmeasureof weight, you'tl use
body fat percentageand self-perceivedenergyto guideyou to your goaL.This programis for rea[.
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e a c hp o r t i o na c c u r a t eaLtv
every meaL, the way we've
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, h i c h c a n L e a dt o o v e r e a t i n ga n d a g e n e r a Ip o o r f e e l i n g .
WHEN
TO
EAT
S e c o n d r, e g u [ a rm e a l s w i L Ls p e e d u p y o u r m e t a b L o i s mb y
chaLLenging
it to keep processingcaLories,rather than storing
T h e c o n c e p t o f t i m e i s c r u c i a lt o e v e r y t h i n g i n L i f e - i t k e e p s u s o n t r a c k , a n d t h i s i s
especia[Lytrue when it comesto eating.Successin P90X comesto those who eat early and
often. Youshouldbe eating every few hourswhite you're awake,favoringsmall meaLsand
snacks.Try to finish your Lastsnackapproximately three hours before you hit the sack.
This wilL heLpkeep undigestedcarbs from being stored as fat. lf you do need to break this
rule, a small protein shakewouLdbe the snackof choice before bed, as it can he[p your
$$,
recovery duringsteep.
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C U S T O M I Z I N GT H E P H A S E S
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PHASE,I
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will affect people differently.Those who are reasonably fit and have more body fat can
extend this phase more easily than someone who is quite fit and doesn't have a lot of excessbody
fat to lose. This stage is designed to cut down your body fat percentage, and as this happens, your
available energy should also decrease.Therefore, Phase 1 should only be extended if you need
to drop more fat and also feel like you have ample energy to push hard during your workouts.
Conversely, this phase could be shortened by a week or two if your body fat is already low and
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you feel like you don't have the necessary energy to get the most out of your workouts.
PHASE
2
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PHASE
- should be earned. !t's an athleticdiet and you'll only need it if you are
pushing your body to the timit, which you should be if you keep your
promise to "Bring lt." Of note is that Phase 3 should be tried at some
point,even if you feel good in Phase 2.We've seen many people hesitate
to move back to this more carb-heavy phase for fear that they'll gain
weight, but surprise !They found that once they did, they had more
energy, worked out even harden and had better results.This is important
to keep in mind. Athletes eat more carbs, and there is a reason that
they do. We wouldn't put it in the plan if it weren't proven.
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