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Diet

Q: Can you create a Meal Plan for me?

A: No, I will not create Meal Plans for individuals. I highly recommend that you purchase the Club Membership, which will create meal plans for you. I’ve been a Club Member for over two years and it’s helped me tremendously! It’s cheap at only $2.99 per week (billed 38.87 per quarter).

Q: It’s hard to eat healthy during work. What can I do to stay committed with the diet?

A: I HIGHLY recommend Shakeology, which has become the most popular Beachbody product as of recently! My entire family, which includes my mom, dad, sister, her husband, my fiance, and I all Shakeology and have seen excellent results from it. To learn more about Shakeology and how to request a sample, click here.

Q: How important is the diet?

A: The diet is the most important part of the program and what ultimately determines how great of results you get! Commit yourself to both the diet and the workouts and you will reach your goals.

Q: Did you follow the Nutrition Guide?

A: I followed the Nutrition Guide as closely as possible, but there were some foods that I didn’t like, so I would substitute them with one’s that were very similar in nutritional value. It’s very important to get in the proper fat/carb/protein % every day. It should be 20/30/50 during Phase 1, 20/40/40 during Phase 2, and 20/50/30 during Phase 3. Those are just % of total calories. You can keep track of everything by posting what you eat every day into www.fitday.com or www.myfitnesspal.com. Also, the Club Membership creates specific meal plans for you, and is something that I highly recommend.

Q: What does your diet look like?

A: You can find sample diets of mine as well as my complete grocery list for 2 people for one month on this site. Here is the link to the “My Diet” blog posts: http://www.iwanttogetripped.com/category/nutrition/my-diet/

Q: Do you have any tips for gaining mass?

A: I have written many blog posts about what I have done to gain mass, and you can find them in the “Gaining Mass” section.

Q: I have been following the diet and workouts to a tee, but have not lost any weight (or even gained weight). Am I doing something wrong?

A: You have to remember that you are both burning fat and building muscle at the same time. You can’t base your results from what you see on the scale. Instead, you need to pay attention to the amount of inches lost and what you see in the mirror.

Q: I just started P90X. Do you have any good advice?

A: The best advice that I can give is to commit yourself to the Nutrition Guide! I tell all the people that I coach that your results are going to come from about 80% diet and 20% workouts. However, this does not mean you can slack on the workouts, because you still have to build muscle and burn calories to increase your metabolism, get stronger, and lose body fat.

Q: How do I commit to the P90X diet?

A: Click here.

QIs it OK to wake up in the morning and work out, or should I eat beforehand?

A: It is not necessary to eat anything before you workout, especially if you are doing it in the morning and crunched on time. The last thing you want to happen is cramp up because you ate something and didn’t give it enough time to digest. However, if you do have time to eat, like an hour, then eat a small simple carbohydrate like an apple. This will give you more energy during your workout. The most important time to eat would be AFTER your workout when the body demands simple carbohydrates and protein for recovery. You have about an hour span after your workout to eat or take your Recovery Formula.

Q: What is the difference between simple carbs and complex carbs?

A: You can find out the difference between the two by clicking here.

Q: I’m a woman and worried about getting too muscular with P90X. Should I be worried?

A: The answer is NO! My fiance followed the Classic version, which is a balance of both cardio and resistance workouts, and didn’t get muscular at all! She just lost a lot of weight and got very toned. Also, women don’t have anywhere close to the testosterone levels that men do, which make it much harder for them build muscle. If you focus on 12-15 reps, you will be fine!

Q: Is it OK to drink coffee?

A: There is nothing wrong with having a cup or two of coffee throughout the day. Caffeine actually speeds up the metabolism, and has been known to have positive affects on your workouts as well. Just about all the pre-workout supplements that you see on the market today have caffeine in them! I take a pre workout supplement called Jack3d, and also have a cup or two of coffee in the morning.

Q: Is it OK to drink diet pop?

A: Click here to read the post about drinking diet pop.

QI am having trouble reaching my protein mark for the day. What snacks can I add to increase my protein?

A: I always recommend beef jerky, low-fat cottage cheese, and reduced fat string cheese.

Q: Is it OK to have a cheat day or cheat meal?

A: If you are going to “cheat” at all, I recommend it being only a cheat meal, not a cheat day, and make sure you only do it every so often, preferably just once or twice a month. If you have a cheat meal or cheat day every week, it will slow your results and you will become discouraged. It takes a lot of self-discipline to eat 100% clean, but with sacrifice comes great rewards.

Q: Can I stay on the Fat Shredder diet for longer than the first phase?

A: Yes! If you want to lose body fat and weight quicker, stick with the Fat Shredder Phase as long as you want. Both my fiance and I followed the Fat Shredder diet for pretty much our entire first rounds of P90X. However, if you hit a plateau while on the Fat Shredder diet, then move to the next phase.

Q: How much water should I drink throughout the day?

A: Click on the title of this post to read more: “Drinking Water and Exercising.”

QI just don’t have enough energy to complete my workouts. What should I do?

A: When you don’t have enough energy, it means you are not taking in enough carbohydrates during the day. One thing you can do is eat a simple carb about an hour before you workout. This should increase your blood sugar level in time for the workout, therefore giving you more energy.

Q: I’ve lost my Nutrition Guide. Do you know where I can get another one?

A: If you purchased P90X through a Beachbody Coach or through the main Beachbody site, then you should be able to contact Beachbody Customer Service and get a new one. However, if you purchased the program through a 3rd party, then you won’t be able to get a new one.

Q: Do you have any healthy recipes that you can share with us?

A: I have actually created 2 posts with healthy recipes in the “Nutrition” section of this site. Here are the two links: http://www.iwanttogetripped.com/2010/healthy-recipes-with-p90x/ and http://www.iwanttogetripped.com/2010/turning-junk-food-into-healthy-food/

QThe Nutrition Guide wants me to take in 3,000 calories per day, but I think this is too much! Should I force myself to eat this many?

A: No! It’s never good to feel stuffed after you eat. Remember, you lose body fat and weight by burning more calories than you take in. However, eating too little could cause your body to go into starvation mode, in which the body holds on to fat and doesn’t let you burn it during the workouts. You have to find that happy medium to where you feel comfortable after every meal.

Q: Is it OK to use artificial sweetener?

A: I use artificial sweetener all the time, especially in my coffee! Click here to learn more about using Splenda as a sugar substitute.

Q: Is it OK to drink alcohol while doing P90X?

A: Of course it’s ok to have a drink every once in a while! It’s important that you don’t over-do-it though. Drinks that are “healthier” for you are Rum and Diet Coke, Select 55, MGD 64, Bud Light, and Miller Lite, Remember though, alcohol has a lot of calories and can add up very quickly! “Alcohol and P90X