Website design By BotEap.comP90X workouts are tough. But I tell everyone I train that diet, nutrition, and supplements give people the results they want. Workouts make you fit on the inside, your nutrition makes you look fit on the outside.

Website design By BotEap.comI didn’t really follow any nutritional plans or recipes provided by Beachbody during my P90X trial. It’s not that I don’t think they’re good, I just didn’t have time. However, I did pay close attention to the calorie ratios Beachbody recommends for Phase 1. Beachbody says that during Phase 1 you should get 50% of your calories from protein, 30% from carbohydrates, and 20% from fat. .

Website design By BotEap.comWhat I did was identify a group of “staples” that I knew by eating and trading on a daily basis would allow me to reach those proportions. I settled on an average of 1900 calories per day for Phase 1 (the first 30 days) and then ate combinations of these “staples”, taking into account my proportions and calories throughout the day. As I approached the end of the day, if my ratios were off, I looked for a food that would result in a positive adjustment.

Website design By BotEap.comBy the time Phase 2 arrived (in the middle of 30 days), it was being so successful that I was hesitant to change the ratios to 40/40/20, as recommended by Beachbody. So, I decided to keep the 50/30/20 ratios that I had been doing, but add extra calories to further boost my workouts and help me stay anabolic. I averaged 2,400 calories per day during Phase 2.

Website design By BotEap.comFinally, when Phase 3 arrived (the last 30 days), instead of switching to 20/60/20 ratios, I went back to Phase 1 ratios and increased my calories. I averaged 3,000 calories per day in Phase 3, always felt strong and energetic and was still losing weight like crazy.

Website design By BotEap.comThese are the “staples” that I ate and continue to eat today. They are grouped by “category” with corresponding comments below.

Website design By BotEap.commeats

Website design By BotEap.comTyson Brand Steak Strips, 6 oz. (280/36/2/12)

Website design By BotEap.comFoster Farms Brand Chicken Strips, 6 oz. (240/40/10/4)

Website design By BotEap.comChicken, cold cuts – 8 slices (70/12/3/2)

Website design By BotEap.comTurkey, cold cuts – 8 slices (70/13/2/1)

Website design By BotEap.comChicken Burger, 5 oz. empanada (210/21/6/12)

Website design By BotEap.comTurkey Burger, 5 oz. pie (200/24/4/8)

Website design By BotEap.comChicken breast, boneless / baked, 8 oz. (165/36/2/2)

Website design By BotEap.comSteak, lean flank, 5 oz. (320/35/2/18)

Website design By BotEap.comTurkey bacon, 5 slices (100/15 / 0 / 2.5)

Website design By BotEap.comThese meats were my main source of protein in addition to supplements. If my proportions were lacking in protein, eating something from this list would always be a positive adjustment. Meats are great building blocks for muscle development.

Website design By BotEap.comSupplements

Website design By BotEap.comShakeology, 1 packet (140/17/17/1)

Website design By BotEap.comP90X Results and Recovery, 2 Scoops (220/10/39/2)

Website design By BotEap.comSupreme Protein Bars (Peanut Butter Pretzel or Cookie & Cream Flavors), 1 Bar (400/30/26/18)

Website design By BotEap.comPremier Nutrition Braided Bar (Peanut Butter), 1 Bar (230/15/21/8)

Website design By BotEap.comCytosport Muscle Milk RTD (Cake Batter Flavor), 1 Container (320/32/12/16)

Website design By BotEap.comCytosport Whey Isolate, 1 Scoop (110/25/3/0)

Website design By BotEap.comNew Tube of Whey Protein, 1 Tube (156/42/0/0)

Website design By BotEap.comDymatize Protein Cereal (Crunchy Granola), 1 Pack (265/34/29 / 2.5)

Website design By BotEap.comLean Dessert Protein Pudding (Banana or Cinnamon), 1.5 Scoops (225/32/12 / 5.5)

Website design By BotEap.comTri-o-plex (macadamia nut) crackers, 1 packet (336/18/30/16)

Website design By BotEap.comIsopure, 1 bottle (160/40/0/0)

Website design By BotEap.comElite 12 Casein Protein, 2 Scoops (258/42/12/4)

Website design By BotEap.comI could never have achieved my nutritional goals without supplements. Period. Yes, they can be expensive. But let me tell you that the results you will get are worth whatever monetary price you pay. That’s the truth, people.

Website design By BotEap.comFruit

Website design By BotEap.comApple (Granny Smith), medium

Website design By BotEap.comBanana, medium

Website design By BotEap.comStrawberries, 1 cup

Website design By BotEap.comPear, medium

Website design By BotEap.comHonestly, if you are taking supplements, the fruits become quite insignificant from a nutritional point of view. I basically ate fruits, especially strawberries, for dessert.

Website design By BotEap.comSnacks / Miscellaneous

Website design By BotEap.comJerky, 2 oz. (180/20/6/2)

Website design By BotEap.comTurkey jerky, 2 oz. (136/20/6/2)

Website design By BotEap.comOS Trim stick (ostrich jerky), 1 stick (80/14/2 / 1.5)

Website design By BotEap.comEgg (hard, white only), 1 egg (17/4/1/0)

Website design By BotEap.comYoplait Greek Yogurt, 1 cup (130/12/19/0)

Website design By BotEap.comPeanut butter, 2 tablespoons (190/7/7/16)

Website design By BotEap.comLow-fat cream cheese, 2 tablespoons (80/4/2/6)

Website design By BotEap.comOroweat Whole Grain Sandwich Thins, 1 Fine (100/5/21/1)

Website design By BotEap.com100% whole grain English muffin, 1 muffin (150/6/27/2)

Website design By BotEap.comCorn tortillas, 2 tortillas (110/3/22 / 2.5)

Website design By BotEap.comChipotle Cheese, 1 slice (80/5/1/6)

Website design By BotEap.comSpecial K Protein Cereal, 1 cup (135/13/19/4)

Website design By BotEap.comThese are things that you can fit anywhere or mix with other items (eg, peanut butter on an English muffin, etc.). I can make a rich (and healthy!) Steak fajita with corn tortillas, strips of steak, 1/8 cup shredded chipotle cheese, and grilled onions.

Website design By BotEap.comVegetables / Rice

Website design By BotEap.comBrown rice, 1 cup (230/5/40/4)

Website design By BotEap.comBaked potato, 1 potato (180 / 5.5 / 40/1)

Website design By BotEap.comYam, 1 yam (161/3/39/1)

Website design By BotEap.comBroccoli, 1 cup (50/3/8 / 1.5)

Website design By BotEap.comCauliflower, 1 cup (55/3/9 / 1.5)

Website design By BotEap.comCarrots, 1 cup (82/2/12/4)

Website design By BotEap.comI really learned to like yams while making the P90X. I tried to eat the “more carbohydrate-heavy” items (yams, potatoes, rice) earlier in the day and then ranked carbohydrate intake by taking the lowest carbohydrate items (broccoli, cauliflower, and carrots) later in the day. day.

Website design By BotEap.com“Deceptive” foods

Website design By BotEap.comSkinny Cow Ice Cream Bar (Mint Truffle), 1 bar (100/3/19/2)

Website design By BotEap.comStarbucks Iced Latte (Vanilla Lite), 1 Can (130/9/20 / 2.5)

Website design By BotEap.comRold Gold Pretzel Twists, 1 Bag (110/2/23/1)

Website design By BotEap.comRice Crispy Treat, prepackaged – 1 square (90/1/17 / 2.5)

Website design By BotEap.comWelch’s Lime Fruit Bar, Frozen – 1 Bar (80/1/20/0)

Website design By BotEap.comHey, we all need them! You work your butt and you need a little reward. I understand. These are things that I have from time to time that do not cause the “engine to run off the tracks”.

Website design By BotEap.comRestaurant items

Website design By BotEap.comMcDonald’s Classic Grilled Chicken Sandwich (plain), 1 sandwich (360/31/49 / 4.5)

Website design By BotEap.comCarl’s Jr. Grilled Chicken Sandwich (plain with BBQ sauce), 1 sandwich (380/34/49/7)

Website design By BotEap.comBurger King Grilled Tendercrisp Sandwich (plain), 1 sandwich (360/34/48 / 4.5)

Website design By BotEap.comWendy’s Spicy Chicken Sandwich (plain), 1 sandwich (420/26/51/13)

Website design By BotEap.comArby’s Large Roast Beef Sandwich with Arby’s Sauce, 1 Sandwich (590/46/45/25)

Website design By BotEap.comPanera Bread Smokehouse Turkey Panini, 1 panini (720/53/67/26)

Website design By BotEap.comIt is inevitable that we end up in fast food places from time to time. I have young children and they want their Happy Meals! I found that the key to eating healthy in places like Mickey D’s was knowing what you would order beforehand. I researched the menus of the places we might frequent and decided what I would get. If you know what you’re going to get before you get there, you’re much less likely to walk away with a cheeseburger, fries, and a milk shake.

Website design By BotEap.comAlso, watch out for the buns! Buns, especially white flour ones, can be a disaster for a seemingly healthy chicken sandwich. What I would do is take the meat out of the sandwich, toss the bun, and replace it with a thin Oroweat sandwich. Notice the difference: Arby’s Large Roast Beef Sandwich as is: 590 calories, 46 grams of protein, 45 grams of carbohydrates, and 25 grams of fat. Arby’s Roast Beef Sandwich with a Thin Oroweat Sandwich: 440 calories, 43 grams of protein, 22 grams of carbohydrates, and 21 grams of fat. Big difference!

Website design By BotEap.comSo, feel free to read the P90X Nutrition Guide cover to cover. Deploy as much as you like. The above is what worked for me, and I followed it because I found it to be the easiest way to approach my nutrition with a busy lifestyle.

Website design By BotEap.comNow press “Play” and “Bring It!”

Website design By BotEap.comMore information on the P90X.