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. Beachbody is so sure that you will like the product, that they are giving a 30 day “bottom of the bag” money back guarantee! To learn more about Shakeology, 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. 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. Look in the “Workouts” and “Nutrition” sections. An easier way to find specific posts about gaining mass is by typing in “gain mass with P90X” in the search box on the home page.
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.
Q: Is 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.
Q: I 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.”
Q: I 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/
Q: The 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! http://www.iwanttogetripped.com/2009/can-i-drink-alcohol-while-doing-p90x/
My wife and I just started the program earlier this week. We are following the meal portions and making sure our intake is proper, and we are both feeling great. the only problem is, we get up early and work late hours that continue into the night. With our last meal concluding around 6ish we become starving by 9pm and continue working until almost midnight. Is it ok to add an extra snack from the list around that time???
If you’re going to add in a snack late at night, make sure it’s one that’s high in protein and low in carbs. It’s not good to eat carbs late because they usually end up being unused energy, which is stored as fat.
if we are eating well and working out well when do you think we will se the most drastic results?
It all depends on the person. Some see quick results and it takes longer for others. I saw results within the first few weeks.
so its ok to drink but not have cheat day?
There is a big difference. Most cheat meals contain close to 1,500 calories, and it would take you about 13 beers to reach that mark if you drink an average beer like Miller Lite. With Select 55, it would just about double that amount, so no, it’s not the same, unless you plan on passing out each time you drink. Drinking in moderation is fine.
Do you really believe it’s possible to build muscle and burn fat at the same time? One requires a surplus of calories while the other requires a decrease. The P90x nutrition guide has me eating 2400 calories a day and I want to add some muscle mass but my main goal is fat loss. Should I eat that much or subtract since my main goal is fat loss?
Thanks in advanced.
No I don’t believe it’s possible for the exact reason that you mentioned. I focused on losing the fat first and then gaining the muscle, which I recommend for you as well. 2,400 cals sounds just about right, but make sure you’re following the Nutrition Guide closely.
Quick question josh, I was wondering about diet pop? I don’t drink it too much, but it does taste good every once in a while. Do you think it effects weight loss in any way. I haven’t been able to find too much in regards to it. Thanks.
There are a lot of different opinions on diet pop, and I believe that when taken in moderation it’s OK. When I mean moderation, I mean like 1 can a day. However, just because you drink diet pop doesn’t mean you can eat something else that is unhealthy, which many people seem to believe and do.
Hi Josh, impressive results dude. I have a question about the portion approach. I’m currently on the fat shredder phase and I’m a little confused, although the answer is probably common sense. Ok so, some catagories such as ‘dairy and snack’ give a couple of the same examples for my options, cottage cheese for instance. If I eat 8oz of cottage cheese for a snack do I check off one snack and one dairy, or do I just check off a snack? I think I should just avoid eating dairy as a snack since I am only allotted 4 dairy per day.
Just check off one of the other, not both. Also, the Portion Plan can be a little confusing, and I recommend following the Meal Plan approach, taking in the proper % of fat/carbs/protein. You don’t have to eat the exact foods listed, but make sure you do eat ones that are similar in nutritional value.
Breakfast
Egg Whites
Cottage Cheese
Protien Shake
Milk
Lunch
Whole Wheat Bread
Chicken Breast
Apple
Dinner
Chicken Salad
Fruit Juice
Does this sound good for a fat shredder plan?
Thank you
You need to log what you eat into http://www.fitday.com in order to find out if you’re on the right track or not. Remember, Phase 1 is a fat/carb/protein % of 20/30/50.
i took all those foods from your example of a fat shredder diet is they way its arrange is fine
ive got to use to eating a little bit of food each day . is going to be a problem
OK good.
I’m not quite sure what you’re asking here.
19/31/50 is that ratio ok cause i cant get it exact
thank you
im asking is it going to be a problem following the nutrion guide becasue im use to eating a little every day
does the calories matter cause i have all the ratios extact but not hte calories
It’s very hard to get the ratios exact, and that’s one of the closest I’ve seen. If you are +/- 3% you are fine.
You need to follow the Nutrition Guide and make sure you’re taking in enough calories.
The amount of calories is just as important as the ratios because you need to make sure you have a caloric deficit at the end of the day.
Hey Josh,
Im 5′10 and 215 pounds im having a tough time seeing how much my calorie intake should be. im assuming around 2000 to 2200 a day what is youre opinion on it. Im at the gym 5 days a week and have been for the last two years but i need to shave some bad weight and this seems like the right way to go so youre advice would be appreciated!
At your height and weight, I recommend around 2,100-2,300 per day. Also, have you purchased P90X yet? If not, you can do so from this site, which will automatically assign me as your coach. Let me know if you have other questions.
hey what phases of the nutrion guide did you follow during your first 90 days
I followed the Fat Shredder for just about the entire first round.
Hey, I just bought the p90X program last night and today is officially my first day. The meal plan is great sometimes, but I also need to use the portion approach as well. Sometimes I can’t make everything. I’m a little confused. I’m on the fat shredder and it says I should be eating 1800 calories. When listing foods of protein and dairy etc, it also has a caloric number. Is it telling me how many calories are in each serving the book gives, or is it telling me how many calories I need to have of that food for it to equal one serving. For example…the 6 egg omlette..that is only 1 serving of protein..(6 egg whites is more calories than the book says is a serving..so, I’m confused at how it is only worth 1 protein?) Do I go by weight or by calories?
Hey Melissa! 1,800 sounds a little high for a woman. Do you mind me asking how tall and how much you weigh? That way I can guide you in the right direction. Also, I recommend you read this post: http://www.iwanttogetripped.com/2010/logging-your-diet/
I was thinking it sounded a little high too. I’m about 5′5 and 139 pounds. And I’m going to look into the web site, thanks. Any advice is appreciated
ok so should i do fat shreder to
Hey Josh,
My daughter and I started the program last Tuesday Jan 12. We are both in good shape.We do cardio 5 days a week, spin class and some runing. I am a cyclist so I spend time on a road bike as well. As I said, I’m in good shape for an old betty. I’m 49 5′6 was 135 when I started last week. Today is Thurs Jan 21st and I weighed 139 this morning. Not the direction I’m wanting to go. She is 28 5′1′ about 150. We are following the P90X program and lifting only 8lb weights. We are following the program and adding cardio. Most days we’re doing P90X in the morning and spin class (60 minutes) after work. We eat healthy, always have. Not perfect, but healthy, we never eat fast food and don’t drink much. We both drink wine, but certainly not everyday. So… Why the weight gain? Surely we couldn’t have put on that much muscle in a week. Overall, I feel good and my clothes still fit, but neither of us want to gain any weight. Our goal is to get that nice lean look toned look and be stronger. We’re not rookies to fitness and nutrition so I’m fairly certain we’re eating correctly. So…. Your thoughts!
We won’t quit, but we’re a bit discouraged!
Just remember that the diet plays the most important role in your results! I tell all the people that I coach that results come from 80% diet, so that puts in perspective how important it is. Let me know if you have other questions.
Because you’re so young, you need to talk to your doctor about the right thing to do.
Hey Jean! No need to get discouraged because everyone exerperiences weight fluctuations from day to day, and most of it has to do with water weight. You could be eating a food that is allowing a lot of water retention, maybe something high in sodium. Anyways, if you’re focusing on the proper diet and completing all the workouts, then you are on the right path and shouldn’t worry. Make sure you are following the Fat Shredder phase for the diet, which consists of low carbs, allowing you to burn fat quickly. The one thing I tell people all the time is to pay no attention to the scale because it’s not a good indicator of your progress. You should judge your results by how you feel and what you see in the mirror! Let me know if you have other questions.
I just started the p90x program and was wondering what changes i needed to make to the diet. Im currently 6′4″ and 160lbs (really skinny for my height) so I definitly dont need to lose weight. What range of calorie intake daily should i shoot for and is there anything else i should change to gain muscle and mass. I hope to be anywhere from 190-200lbs by the end of the 90 days (no fat)! Thanks so much for all you do Josh.
Since you’re looking to gain that much weight, which is going to take you more than 1 round of P90X, you should be taking in close to 3,500 cals per day. I recommend you read the post called “Gain Mass With P90X” as well.
Hey Josh I have a quick question. I have started my p90x for two days now and im a bit sore but luckly for me i have been a gym rat for 2 years that it really takes away alot of that cold turkey soreness that alot of other guys/girls are going through now. But my question is im going to be VERY strict on my diet so i get the max results like you said before. I wanted you to take a look at my current diet and you told me i should be taking in 2100 to 2300 for my height and weight… 5″10 210 now. But here’s what im eating right now and if anything stands out as something I shouldnt do then please tell me.
Breakfast
Protein shake with a spoon of peanut butter. (Let me remind you that I am a college student right now so the last two days I wake up 2 hours before i usally will wake up and have my protein shake and go back to bed. Im not sure if this is a bad thing because its always like 8 or 9 in the morning but im going back to sleep for a another two hours. Let me know if anythig is wrong with that)
Once i wake up the second time I have 4 egg white egg 3 pieces of turkey bacon and a slice of whole wheat toast.
Snack two hours later have a protein bar
Next Meal 2 hours later will be a turkey sandwich on whole wheat and a cheese stick or ill have a chicken salad or chicken and vegatables.
Ill usally workout and then after I’ll have protein shake then usally withen that hour after ill have my final meal which is lean protein and veg’s and a small salad sometimes on the sidel.
ALSO i have a tendancy to stay up pretty late studying or from work so ill be starving so i have a chesse stick before bed usally on 2g carbs so if thats bad let me know also. Another thing is i read your diet and u used skim milk. I have been using 2% just so i have more of a calorie intake to reach my calorie goal each day. If i should just stick to skim milk thats fine just looking for you opinion. Sorry for the novel haha Hope to hear back from you soon!
It’s actually much easier for me to guide you in the right direction if I know the exact amount of calories and % of fat/carbs/protein. You can keep track of that by logging what you eat into http://www.fitday.com. Once you do that, let me know the info that I’ve asked for and I’ll help you out.
Ok I just logged what I have ate today. It came out to 2,043 calories and as for the percentages %32/29%/40% thats what it came out as. Hard as hell to keep a balanced perfect but once i figure it out then ill be set. So there it is.
I weigh 218 pounds so it is recommended that I consume approximately 3200 calories per day. I have attempted to create a meal plan for myself but the numbers seem outrageous. Here they are: per day, 338 grams of protein, 212 grams of carbs, and 63 grams of fat. This comes out to be around 2767 calories. I took out 2 item (5oz olives =125 cal, 12.5 grams of fat, and 1oz of almonds= 160 cal, 15 grams of fat) these items included makes my calories 3052 with fat being 90.5 grams. I think my numbers are too high. What do you think? How would you adjust them?
Hey Josh, ive been doing P90x for 4 weeks now, but i havent been following the nutrition guide…i have noticed great results everywhere except my stomach…so i have read everything on your site, and starting monday i am going to follow your nutrition plan exactly from when you did P90x…I am 5″7 146 pounds, would your nutrition plan be good for me?
thanks
It is very tough to mainatain the proper ratios at first, but it gets easier as you progress. Just keep making adjustments until you’re close man!
That’s way too many cals if you’re looking to lose weight. I actually think you need to decrease even a little more to around 2,400 per day if you want to lose weight/body fat. It’s very important that you have a caloric deficit at the end of the day. Also, make sure you’re following the proper f/c/p % as well, and you can keep track of that by logging what you eat into http://www.fitday.com.
Hey man. You need to take in around 2,100 cals per day and follow the proper f/c/p %, and you can keep track of that by logging what you eat into http://www.fitday.com.
Hey Josh,
I have another question for you. I took a look at your p90x doubles post. And i was just curious that even though i have been a serious lifter for a couple years and now doing p90x should i just do classic 1 month then do doubles the last 2 months? I’m just looking to lose about 15 more pounds then ill be pretty ripped up just looking for your opionion. Also after i do classic earlier in the day after i eat dinner i usally go run 2 miles and come back home and shower and study and then get ready for bed so i think im already on my way for getting ready for doubles unless cardio x is much harder than im expecting lol.
I can’t register on fitday.com it saysi need to be atleast 18 but im13 right now
Hey josh
like i have said before im looking to gain muscle/mass throughtout the p90x program and you recomended me to be taking in around 3,500 cals a day. I put what i normally eat in a single day to fitday.com and my numbers came out to be 22/43/25 and 2,933 calories and this is with me pretty much eating at every possible time i can seeing that im in college and have classes durning my lunch and midday times. in what ways should i adjust my f/c/p and what do you recomending me eating while im on campus durning the day??
Thanks a million!!
Doubles is very demanding on the body and I usually don’t recommend it until you have been through 2 months of the program. If you have the right mindset, complete the workouts, and eat healthy you will see excellent results.
I didn’t realize you had to be 18 to make a free account.
This is the same john that was asking about the the fitday.com results just put that s there to differenciate between the other john. Im still wondering what changes i need to make to the 23/4 3/25 results. what recomendations do you suggest for alterations to gain mass
thanks
john s
Anouther quick question! I am in college so there are some times when im in situations where im going to be drinking alchool what effects will the alchool have on my performance with p90x and mass gain? If extreamly negitive I need to know so i can stop all together.
thanks for the insight,
john s
Hey Josh,
This is my daughter’s program. Is there a place I can find the Fat Shredder nutrition plan?
Hey Josh, I am a high school student and I was wondering if you had any suggestions for lunch? I have half and hour and can’t leave, so shrimp stir fry doesn’t exactly work. What are a few options that would be convenient and that I could eat five days a week?
Hey in the morning i eat a smoothy consisting of 4 strawberries, scoop of soy protein, 1/4 cup of oatmeal, and some ground flax seed; at 8am…
at 10 I eat lowfat string cheese
12.. i have a question here, should I eat what they serve at the cafeteria? hafl a sandwhich with turkey, and lettuce, or should i make me a peanutbutter and peanutbutter sandwhich to take for lunch, and an apple? so on whole wheat slice about 1 tbsp per slice, 2 slices..
1:30 after weight training class i drink a scoop of whey protein with water
4:00 dinner idk what to eat either=[
6:00 string cheese
8:00 i finish my P90x routine and drink another scoop of whey protein
What do you think? should I keep going with this or what should I changes should i make? Thanks
hey, during your P90x yoju mentioned you stayed on the fat shredder the whole time…the food that you posted for your P90x..did you eat that everyday for all 90 days? because i was thinking about following exactly what you ate for all 90 days
Hey josh
like i have said before im looking to gain muscle/mass throughtout the p90x program and you recomended me to be taking in around 3,500 cals a day. I put what i normally eat in a single day to fitday.com and my numbers came out to be 22/43/25 and 2,933 calories and this is with me pretty much eating at every possible time i can seeing that im in college and have classes durning my lunch and midday times. in what ways should i adjust my f/c/p and what do you recomending me eating while im on campus durning the day??
Thanks
I’m a little confused as to what you’re asking.
You can find a post about drinking in the Nutriton section.
You can find information about the Fat Shredder in the “Q&A” section on this site. I don’t know where you would find an actual Nutrition Guide.
My wife and i just stared the p90X program and we love it. My question is, if my wife is nursing my 6 month baby girl how will the nutrition plan affect her milk supply
There are many options, like turkey sandwiches with whole grain bread. Go through my grocery list in the “My Diet” section and put something together. You can also find sample diets of mine as well.
If you want me to guide you in the right direction, log everything into http://www.fitday.com and send me the results. I’m looking for total cals and f/c/p %.
I followed the Nutrition Guide. You can find more information in the “Q&A” section. Also, look into getting the Club Membership, which creates meal plans for you and is just a few bucks a week. There are many other benefits as well, and you can learn more by clicking in this link: http://www.iwanttogetripped.com/get-fit/club-membership/. The Club Membership helped tremendously when I first started the program!
Hey man. Try to aim for a 20/50/30 (f/c/p) and if 3,000 cals is all you can get in, then so be it. You can find a list of foods that I eat from my grocery list in the “My Diet” section of this site, which will give you some food ideas.
The Nutrition Guide will have you eat very healthy foods, which will be great for the baby. My fiance just had a baby as well, and has been following the Nutrition Guide and eating healthy since she was about 6 months pregnant. However, you should always check with your doctor first before making any changes, but I know that he will encourage a healthy diet.
I’m in my 8th week of p90x and I’m still having trouble losing the fat around my lower abs. The first month my stomach shrank a lot but in the second month when I switched to the energy booster it has pretty much stayed the same. I’m planning on doing doubles for the last month to help lose the weight, but I’m wondering if it’s a good idea to go back to the fat shredder diet for the last month instead of moving on to the endurance maximizer, because my upper abs are already getting pretty ripped but my lower abs still need some work by day 90.
I stuck with the Fat Shredder for just about the entire first round. Also, you need to make sure you’re taking in the right amount of cals to lose weight. The Nutrition Guide tends to overstate that amount. For example, I was supposed to take in 2,600 cals during my first round, but I ended up only taking in around 1,900 to lose weight quicker. You must have a caloric deficit at the end of the day if you want to lose weight/fat.
Also, I recommend getting the Club Membership, which gives you access to trainer tips, healthy recipes, and creates custom meal plans for you. There are many other benefits as well, and you can learn more by clicking on this link: http://www.iwanttogetripped.com/get-fit/club-membership/. Being a Club Member helped me tremendously when I first started the program!
hey, what sort of foods and drinks do you recommend eating before a workout?
Just a quick question about weighing myself not sure if im posting in the right area but oh well. I always weigh my self in the morning and at night which one should i go off of seeing that they are very different. (165 in the morning and 170 at night.)
Thanks
John
You can find that in the “Gain Mass With P90X” post in the “Workouts” section.
You should not worry about the scale while going through P90X, as it’s not a good indicator of your progress. The difference in weight that you’re experiencing is water weight, and you shouldn’t worry about it. Also, You said you signed up for me to be your coach, but you’re not on my list.
Josh,
Is there something more I need to do, I have signed up for you to be my coach I have even received emails from you as my coach? In my situation I am somewhat worried about weight seeing that I am trying to gain a large amount of muscle mass. I even do weight training in addition to P90x, my goals my be high ones but thats what im going for.
Thanks,
John S.
For some reason I’m still not your coach. You might have to make a coach switch, and here is how to do so..
If you would like to make a coach switch, you simply have to send a one line email to coachrelations@teambeachbody.com telling them that you want JOSH SPENCER at pioneerballplayer28@yahoo.com to be your coach. Make sure to include your FULL NAME and email address and to copy me on the email so I can follow up.
Let me know when I’m made your official coach!
Hey Josh I posted a question awhile back and for some reason or another it didn’t post. I’m about 205 5′ 10 and the nutrition guide says to eat 3000 cals a day. I’m obviously not an expert but is that good for shedding fat? thanks in advance
ryan
Hi
I going to start the program, the nutritional guide sets that i am a level 3 I think that is way too much food. I was thinking of using level 2. I am 5′5 and 210
thanks
3,000 cals is not good for losing body fat or weight. You need to be more around 2,200 cals per day.
You should stick with either level 2 or 1 if you’re looking to lose weight. Also, the first thing I recommend all new people to do is get the Club Membership, which gives you access to trainer tips, healthy recipes, and creates custom meal plans for you. There are many other benefits as well, and you can learn more by clicking on this link: http://www.iwanttogetripped.com/get-fit/club-membership/. Being a Club Member helped me tremendously when I first started the program!
Sodium intake, does to much sodium affect your whight loss?
Sodium makes you retain water, so you might notice some water weight gain. However, remember it’s just water and not fat.
Hey Josh,
Im into my 3rd week now of p90x and have been real strict with my dieting and workouts and i have had INSANE results already. 15 pounds already lost. BUT i have a question i feel like I pig out during the day on healthy food ofcourse but as of last week and this week I am now starting to get fatigued through my workouts which i shouldnt be at all. Even though i push myself to the limit each set. But about 1/4 through the second round i start to feel like im burnt out of fuel and get pretty light headed and weak it seems but i still push myself. I believe from personal experience that i need to increase my carb and calorie intake because im barely pushing 2000 calories a day and i need to jack i tup to about 2300 i think so im not getting tired and getting burnout by the beg of second round. What you think is the problem?
hi josh
I am on level 1 for the nutrition plan however i do not have the bars or the drink yet. But it says that i should have 1 bar and 1 drink per day. My question is can i replace it with something else until i get the bars and the drink.
Congrats on the weight loss man! Yeah, you need to increase the cals and carbs slightly. You also might want to look into a pre-workout supplement like Jack3d, which helps tremendously with energy.
Replace the bars with a whey protein shake, but you need to take the Recovery Formula post workout.
Hey Josh,
As I’m sure you know, Tony Horton is a vegetarian. I am also a veg. I have been looking everywhere for an idea of what Tony eats to get and stay ripped. Do you have any idea where I can find this info.
I’d appreciate it since it is really difficult getting my protein without any kind of meat. I eat dairy, so whey protein is my only hope. The bad thing is the added calories.
Frank
I’m not sure if or where Tony has his diet posted. You might want to check the main Beachbody site or contact customer service. You can get your protein from whey protein and soy or veggie burgers.
hey Josh, im trying to gain mass because im pretty skinny. Here’s my customized p90x exercise plan:
1. Chest and Back, abs
2. Plyometrics x
3. Shoulders and arms, abs, and soccer practice
4. Chest and Back, abs
5. Legs and back, abs
6. Shoulders and arms, abs
7. Yoga x
Is that good or do u suggest something else? thanks!
oh and one more question, since im trying to gain mass, should i follow the recovery weeks as stated or should i add resistance training to avoid hindering muscle development? thanks for the help!
sorry to ask so many questions, but here is my plan for block 2:
1.Chest and tris,shoulder, abs
2.Plyo x
3.Back and biceps, abs, soccer practice
4.Chest, tris and shoulders,
5.Legs and back, abs
6.Shoulders and arms
7.Yoga x
is this also a good plan? P.S. Im 15 so if im too young then please tell me
It looks pretty good.
Follow the program how it’s supposed to be followed. The Recovery Week is very important.
Plan looks good, but you need to follow the program how it’s set up. Also, make sure you check with your doctor about using the program at your age.
what fat, carb, protein ratio do you recomend when you carb cycle? i do a 11/39/50, or 15/35/50, Is that good?
I usually follow a 20/50/30 on my carb days.
wut about your non carb days?
I drop back down to a 20/30/50 ratio or maybe even a 20/40/40.
wen u were trying to gain mass, did u follow the recovery week as stated or modify it to gain mass?
Recovery weeks are very important, and you need to make sure you follow the program.
if im trying to gain mass, what fat/carb/protein ratio should i follow on days that i have yoga x and core synergistics? also, should i drop my calories by 600 on yoga days since the calorie burn isn’t that much? and should i still consume simple carbs right after yoga x?
When I’m trying to gain mass, I stick with the same f/c/p % all week, unless I am looking to cut a little fat as well, in which I stick with a 20/40/40 on cardio and yoga days. Also, it’s important that you have the proper recovery after each workout.
I use fitday.com to track my ratios but my question is about calories. My ratios are exactly the same no matter what my calorie intake is, for example, if I consume 2500 calories in a day and my fat intake is 20 grams/carbs is 105 g/proteins 215 g, I get a ratio of 12/29/59 (f,c,p). Now say that these amounts stay exactly the same except my calories are now 1800 intake in a day instead of 2500, I get the same exact ratio. To me, it seems calories shouldn’t make any difference whether it is 1800 or 2500 or 3000 intake per day, more emphais is on the carbs and proteins and fats ratio rather than calories, so wouldn’t I get results regardless of what my calorie intake is per day? Hopefully I explained that not to confuse anyone.
Hey Josh i was wondering, i am in week 1 of phase 3 and the diet seems to be not enough food! Should i eat bars to fill in the gap or should i eat more protein? thnx man.
You can add in more protein snacks.
It’s important to have both the amount of calories and % of f/c/p correct if you want to see results. Calories matter because if you’re looking to lose weight/body fat, you need to have a caloric deficit at the end of the day.
I can only get my calories up to 1800 per day and keeping my ratios under control, 20/30/50. Is this ok? I didn’t get much fat shredding during phase 1 as it comes to an end, should I stick to this for the 2nd month of the program or get my ratios to 20/40/40 since I’m running out of energy on some days.
Hey Josh. I’ve been doing p90x for some time now. And I got good results. My sex life has drastically changed. But the question is… I think I’ve hit plateau. I still haven’t get the body I want, no matter what confidence the program has given me. I’m still doing the workouts. And eating as well. I’ve heard before the athletes needs testosterone level to be high. But how high? Do you know something about it. Should I lower the amount of Fs/per week?
If you want great results, you have to commit yourself to the Nutrition Guide! Diet is everything bro!
Try to increase the cals slightly man!
Hey Josh, I had another question about diet,
Being a college student I don’t have quite enough money to go out and buy everything straight from the nutrition guide. Would it be okay if I just ate as healthy as possible without the guide? I’m afraid I won’t get results that way but that’s all I can do for now. I eat in small portions, vegies, fruits and lean meat only. Thank you
ANthony
Can you recommend some high calorie healthy foods that you have come acrossed? I need to increase my calories but having trouble finding healthy high calorie foods. Thanks!
hey josh, i am trying to gain 15 pounds like you because im skinny and have altered my diet and workouts to fit my need for my second round of p90x. I lost 40 lbs in the first round! anyways, i wanted to ask you a couple of questions….
1.) I play casual soccer twice a week indoor so would that effect mass gaining? i do run somewhat alot though burning a few hundred calories every time, I can try to reduce running if it helps.
2.) I recently purchased Mega Man sport vitamins to help increase results, can i use this or is it really necesary to buy p90x multivitamin?
3.) How long should i have my casein protein shake before bed?
4.) Will having this casein protein shake before bed prevent me from seeing my abs? and wouldn’t having it right before bed make me fatter?
5.)Should i increase cals and carbs on days that i have soccer training?
thanks for the help, and by the way, im gonna buy everything i need from your site and spread the word about your site! Keep up the good work!
You still need to make sure you’re following the proper fat/carbs/protein % and taking in the right cals as well. You can find those out by logging what you eat into http://www.fitday.com.
Hey man! You might be able to get some ideas from my grocery list in the “My Diet” section. Most healthy foods aren’t real high in calories, so you’re just going to have to eat a lot of food!
Hey man! First of all, am I your coach? If not, click on the link to make me your coach: https://teambeachbody.com/signup/-/signup/free/11685
To answer your questions..
(1) It’s not going to effect you just as long as you’re taking in the proper pre and post workout supplements and nutrition.
(2) You can use that, but the P90X vitamins are great.
(3) Take it right before bed.
(4) Not at all! Casein is excellent to take before bed if you’re looking to gain some mass!
(5) Yes! Increase a few hundred cals or even more when you’re exercising more than once a day. Remember, in order to gain mass you have to take in a TON of cals and carbs! Make sure you go through the posts in the “Workouts” section about gaining mass.
I also appreciate you purchasing everything from my site man! Also, since you have already gone through the X and have gotten excellent results, you need to think about becoming a coach like I am! I would love to explain more to you in detail. When you get a chance email me at pioneerballplayer28@yahoo.com.
will do thanks for the help!
oh but just one more thing, i am about 142 lbs and 5 foot 5 inches. Would consuming 3000 calories be good for weight gain or is it too much?
Hey Josh, sorry for all the questions. Let me see if I have this right. After I find out my Nutrition Level with the P90X Nutritional guide, then deduct my calorie deficit of 1-2 lbs, if I eat that amount and keep my ratios where they should be, this will shred the fat? How does that work? If I’m under my RMR(or BMR)this will defeat the purpose of doing P90X and I won’t see much results, correct? Thanks for your input.
That’s a good amount to take in if your goal is strictly to gain mass.
I’m not quite sure what you’re talking about when you say “deduct my calorie deficit of 1-2 lbs.”
I work a steady M-F 7am-4pm job. I was wondering if you would recommend eating dinner first then doing the workout or the workout first then eating dinner. I would think it would be a lot to do it before dinner as then I would have to consume the recovery drink, whey protein shake, and then dinner. Just wondering what you would recommend or if one way is better than the other. Thanks
Workout first and then eat dinner, which is what I do.
Hey Josh,
1st off, you look amazing! You must be so proud!
Okay, so I want to know your thoughts on meal plan approach vs. portion approach.
Which have you known to work better? Are they interchangeable? For example, for phase 1, could I do the portion approach one day and do the meal plan approach the next? (I don’t mean mix up both plans in one day though.)
Thanks for your insight! I’m starting my P90X journey this Saturday (woo!) & want to plan this thing out in advance.
Thanks! I’m actually not a big fan of the Portion Approach because there are so many foods that can fit in each category. What I did was follow the Meal Plan Approach, but substituted the foods listed with ones that were very similar in nutritional value, and also followed the proper f/c/p % for each phase. Have you made me your coach yet? If not, click on this link to do so: https://teambeachbody.com/signup/-/signup/free/11685
would soda work instead of fruit juice for pre workout nutrition since they have similar nutritonal value?
Soda and fruit juice are nothing alike in nutrition. Stick with the natural fruit juice.
oh sorry about that, i thought that because they have a similar amount of carbs and sugar. well anyways, are wole grain and whole wheat the same thing?
Hey Josh, I have about 21 lbs of stubborn fat that I want to shed in my final two months of P90X. I was thinking of an all out assault on my body by doing the P90X workouts(mornings), then evening time doing some extra cardio every other day. My question is that on my weight days like Chest, Shoulders, Arms day, I was thinking of doing my percentages like 20/30/50 (fat, carb, protein), then on my cardio days like Plyo, I was thinking of my diet percentages as 20/50/30. Kind of mix things up to confuse my body to lose this stubborn fat but also keep my energy level high to survive my body fat assault. Do you have any advice?
My challenge after P90X is Insanity but I need to build myself up to that level. Thanks as always!
Whole grain and whole wheat are both complex carbs and good for you.
What you could do is follow the Doubles program, which has you do Cardio X in the mornings on resistance days, and you will do the resistance workouts later in the evening. Also, I recommend sticking with a f/c/p % of 20/30/50 since you’re looking to lose more body fat. Don’t increase the carbs to 50% until you’re looking to gain some mass. You have to be patient man! The program is designed to work, but you just have to give it a chance to!
Hey josh, I need some advice. I am about to start the p90x and Ill be honest, my main problem is the diet. Do you have any tips or tricks to stay on a diet? I was thinking about getting a diet supplement for appetite control but I am not sure. Any help would be appreciated.
Hey man! You need to look into Shakeology, which is a Meal Replacement that I have been taking for about a month and a half. It helps control your appetite, and tastes amazing! Learn more about it here: http://www.shakeology.com/spence8
hey man when is the best time to take a protein shake? i noticed you did it at breakfast time.
You can find the answer in the “Q&A” section of this site.
ok thanks dude. should i also take the protein supplement every day even on cardio days?
Yeah, you need to take whey protein every day, including cardio days.
Hey Josh just had a few questions…
1) You said that 30-40 grams of simple carbs before workouts and about 70-90 grams post workout, i am currently taking in more calories to put on some mass so can i exceed this?
2) Im skinny right now and my doctor said i can’t lose anymore weight, she said i can start trying to gain mass but i wanted to get your opinion on this, im 5 foot 5 and 138 lbs
3)im supposed to take in 450 fat cals so does that mean it has to be pure fat (nuts, olive oil) or from more fattening foods?
4) I drink whey protein in the morning and a casein shake at night, is it necsecary to have have another whey protein shake at night?
5)when should i have my whey protein shake and recovery formula post workout? like i mean which one first and how long after to take in the second.
6) Ive heard many people say that it is better to take complex carbs right before your workout and then simple carbs after workout, is this true?
7) ive also heard people say that its bad to have vegetables after working out, is this true?
thanks alot!
I just checked and I don’t think you have made me your coach yet. If you want your questions answered, you must do so, and here is the link: https://teambeachbody.com/signup/-/signup/free/11685
i did make you my coach but whenever i use my email address to ask you questions, it doesnt post as a comment. instead i use my dads email adress which for some reason seems to work, to show you that im not lying, my email adress is aabbdd2010@live.com. if i still did something wrong then please tell me so i can try again to make you my coach.
That email is probably going into the Spam folder for comments.
Hey Coach! First off, thanks for being so helpful and inspiring! My husband and I are starting P90X on Monday and want to follow it as exactly as possible. We keep reading (and know) don’t mess with the diet and follow, follow, follow, diet is 80%, don’t under eat, etc. so the tough part for me is the 2400 Calories A DAY the Nutrition guide wants me to intake. I’m 5′6″ and 160 – even at 10lbs lighter they would have me at this. My husband thinks we should try it for a month and then adjust – I just think that seems really high and I don’t want to get frustrated with lack of results but everyone makes such a big deal about it so I’m thinking maybe they’re right!? What do you think? Also if you think I should do less – how much less an where are you getting your numbers from? I appreciate your help!!
Josh,
Not totally looking for a coach to be honest but I really wanted to bounce a thought at you.
It’s pretty obvious that you clearly recommend cutting a good deal of carbs if someone is trying to cut (like in the fat shredder phase). But what kind of carbs would you recommend someone still take in during that cutting cycle without being lingered by stubborn fat.
Thanks
Hey Heather! 2,400 cals is way too much for you! If you want to lose weight/body fat, stick with more around 1,800-1,900 cals per day. I have found that the Nutrition Guide overstates by about 500 cals if you’re looking to lose weight. For example, when I started, it had me at 2,700 cals per day, and I followed around 1,900, and was comfortable at the end of the day.
The Nutrition Guide tells you the amount of fat/carbs/protein to take in. You can find more information in the “Q&A” section of this site.
Thanks so much! Great help! I will stick with that!
hey josh…
in the p90x nutrition guide it tells u to eat vegetables, 2 cups of leafy greens or 1 cup of cooked vegetables.. what amount is it for tomatoes? is it considered a leafy green? thanks
A tomatoe is considered a fruit I’m pretty sure.
im not sure but in the nutrition guide it is under the vegetable section..
Then count it as a veggie. You need to go by what the Nutrition Guide says.
ok but i was wondering if u know how much tomato i should eat…. 1 or 2 cups? because on the nutrition guide it tells u that 1 cup for cooked vegetables and 2 cups for leafy greens.
I have misplaced my nutriontion guide during a recent move. Where can I get a new copy? I never really got a chance to sit down and read it.. let alone follow it. I don’t eat red meat only.. will this be hard for me to follow? I am looking to start the P90X program in the next week.
Hey Josh, I have a question. I have lately been eating 5 meals a day, and not eating after 5. Would it be better to eat a bit later and squeeze in another meal or is 5 okay? I am trying to get more lean and ripped right now.
5 is fine, just as long as you get in the right amount of cals for the day.
If you purchased P90X through a coach or Beachbody, then you can contact Beachbody and they should allow you to purchase another Nutrition Guide. However, if you got it anywhere else they won’t sell it to you.
Just stick with 1 cup.
For cutting you want to be about 500 cals below what the p90x nutrition guide says, right?
Hey josh watsup? I havnt talked to you since my first month into the p90x and results have been CRAZY but i have an issue. I feel like im eating about he same as i was eating int he beg and i was completing the workouts and was tired but i finished. Now going into my second round i find it VERY hard for me to have enough energy to finish my workouts but im still eating the same and trying to cut. Do you prefer i intake more carbs or something so i can continue to finish my workouts like i was doing before? Lame issue that I hope i can take care of
thanks hope to hear back from you soon!
Yeah man whenever you start to feel low on energy is when you need to start increasing the carbs. Move to Phase 2 or 3 of the Nutrition Guide now.
Sometimes a little more, depending on how many they recommend.
Alright so you say move to phase 2 or 3 where are the phases again i can look at on the website? I havnt been on here in a awhile and have already forgotten where to find everything :-\. But I did increase my food intake today and had a better workout. Put it to the test again tomm
thanks
For supplements i have whey protein powder and glutamine. Do i take whey right after the workout and an hour later glutamine, or what is the order?
The Phases are in your Nutrition Guide.
Take the whey protein right after the workout, and there is nothing wrong with mixing the glutamine in with it.
Josh,
So basically I have some stubborn fat on my core to lose. And I’ve noticed in posts above you typically will recommend to guys like to continue on with the fat shredder phase aka going low on the carbs.
Now I know that you cannot completely endorse a no carb diet, but if I were to cut out my carbs (bread/oatmeal), do you think I would see this fat melt off?
And one more thing; can i drink egg whites for breakfast?
Thanks
John
hey man.. its me again.. i am doing p90x and following the nutrition guide level 2 phase 2 as best i can. i entered my diet into fitday.com and got 20/40/40 like its supposed to be. but also it said that i was eating only 2269 calories a day, level 2 phase 2 is supposed to be 2400 calories a day. what do you recommend me doing? should i add more food or should i stay with the same diet. thank
by the way i dont feel like i need more food, and have plenty of energy throughout the day and workout
Hey josh, Im really trying to lower bf..would it be better to keep following fat shredder or go to phase 2 diet plan?
You can stick with the Fat Shredder longer if you want. I followed it for most of my first round.
If you’re comfortable with eating 2,269 cals per day, then that’s fine. Just stay around 2,200-2,400 cals.
You need to continue following the Fat Shredder phase, and don’t go any lower than the recommended carbs. Also, egg whites are excellent sources of protein.
what should be the ratio on cardio days..resistance days?
I’m not sure what you’re talking about. I get so many comments that I can’t remember the last conversation I have with each person.
Josh,
For simplicity, I am using ‘Better’n Eggs All-Egg Whites’ that comes in a quarter size container. The nutrition guide says that 6-egg whites are a serving… any idea on what 6-egg whites measure out to? I was thinking about 1 cup… does that sound right?
haha yeha..you must be so busy! well..ive heard that i should have a little caloric difference on cardio compared to resistance so i was wondering what the ratios are?
You don’t have to adjust your diet just because it’s a cardio or resistance day.
I have no idea man.
Currently i am eating 2,069 calories and the nutrition guide says i should be at 2400..is 2,069 too little? could it cause my body to go into starvation? i am a little low on energy during the workouts also.
Hey Josh,
Would you recommend peanut butter, cottage cheese or a casein powder before bed? Should I even be taking anything before bed if im trying to still lose fat? Thank you!!
keep in mind, i dont want to lose weight, just fat.
You shouldn’t eat at least 3 hours before bed. If you’re looking to gain mass, casein is good to take before bed.
No, you won’t enter into starvation mode at that amount of cals. 2,100-2,300 is a good range to stay between. If you’re low on energy, drink 8 oz. of natural fruit juice 20 minutes before your workout.
Hey Josh! I am 203 lbs with 24.3% body fat. I am doing classic version, and I am in my second week of phase one of the work. I was wondering if I could follow fat shredder through the whole 90 days of the workout or until I lost my goal of body fat? I am following the fat shredder as close as possible, taking in about 1800 calories!
Can i choose like 1 sample day from the meal plan and eat that 1 sample meal day, for the rest of the week?
Yeah, you can do that.
I actually followed the Fat Shredder diet for the entire 90 days, so I don’t see a problem with it. Also, have you made me your coach yet? If not, you can do so by clicking on this link: https://teambeachbody.com/signup/-/signup/free/11685
Hey Josh,
I’m about to finish the first week of P90X and I’ve been really stricked on the diet. My required calorie in take is 2700 which you state the nutrition goes over 500 cals more or less so I’m taking in about 1800-2000 cals a day which I feel good following and have energy to do the workouts. But I’ve been noticing that I’m getting mirgraines in the morning. I drink a serving of shackology in the morning with FF milk 20 mins. after I get up but having the migraines still. I was wondering if anyone or you had experienced this the first week? I’m doing fat shredder and following the correct % as close as possible. Making sure to eat every 2-3 hours.
Awesome man! Glad to hear you have been strict with the diet. OK, that’s very odd about the migraines. I’ve never had that happen before, and don’t know anyone who’s had that happen either. Are you drinking enough water? If it continues, I would go see a doctor.
Bro,sweet results.
Now what I’m trying to do is pretty much just straight up cut. I’ve been doing that by cutting my carbs out, nearly completely except for some oatmeal in the morning.
What I essentially do is make every meal I eat (like 5 a day) consist of lean proteins and healthy fats.
Will this get me to my goal eventually? I’m dealing with stubborn fat at this point, not a whole lot here.
Also, is turkey bacon everyday a bad idea?
Thanks bro! Are you following P90X? If so, then you need to follow the Nutrition Guide, which tells you what % of fat/carbs/protein to take in. Also, I eat turkey bacon every morning, so no, it’s not bad.
No Josh, I am not following the p90x nutrition program, simply because I am really trying to cut my body fat fast for this summer. Maybe I am stubborn, but I just feel like even the fat shredder has too many carbs with things like the protein bar (30 g carbs).
One thing I’d love for you to answer for me is whether or not you would recommend taking a preworkout suppl like nanovapor while trying to cut?
I subbing in plyo for tues, thurs, and sat. (im in the 3rd phase) in the mornings to lower the fat, which has not been coming off since a great first 30 days.
Hey Josh, during phase two of the nutrition guide, one of the dinners calls for a 9oz extra lean burger patty with melted cheese, (i know this may seem dumb) does that mean to just eat the patty, or can I have it with a whole wheat bun? I had the same question during phase one with the turkey burger, I just ate it with the bun anyways.
I’m pretty sure that means with a whole wheat bun, but it’s important that you make sure you stay within the proper fat/carb/protein % for the day.
Well you need to follow the Nutrition Guide if you want results. There are not too many carbs in the Fat Shredder, and carbs play an important role in your results anyways. Anyways, I take Jack3d pre-workout, and have never tried Nano-vapor.
Well, I’m not going to try and be the expert here or anything but a product like that of nanovapor or jack3d would not be a smart choice while cutting because they’re big on creatine monohydrate. Creatine monohydrate will retain water in your muscles, giving you a more bloated look, rather than cut. Whats your take josh?
I thought the same thing until I started using it, and realized that I don’t get bloated or retain water with it! I’ve actually been able to stay very lean while using it.
Hey Josh, I was just wondering when i should be taking the whey protein and what kind you would recommend? Also I was curious about the protein bars and when I should have those as well. You see I am roughly the same height weight etc. that you were when you started and if you don’t mind I’d like to follow exactly what you did!! I took a look at your sample diet and was wondering if the whey protein shakeology and recovery drink were already added into it? You see I was planning on doing the fat shredder like yourself for the first two phases. Also I keep seeing you mention “doubles” what exactly are they if you don’t mind me asking?
Hey Brian! You can find a list of supplements that I use and recommend and when I take them in the “Q&A” section of this site. Also, you can use protein bars as snacks. The sample diet does not include Shakeology or the recovery formula, but does include whey protein. Doubles is a version of P90X that you can follow.
Hey brother!
First off, your results were obviously sick and for that I commend you.
Getting down to business, I wanted to throw a thought at you as I begin the third phase of p90x. I’m starting to enter into that part where my body fat is starting to get around 15% or so, so I’m worrying about some little things that could take away from me getting real cut and the most is my sodium level. Just looking at the turkey bacon I eat, 3 slices are already putting me at 600mg! Then I use hot sauce and who knows what we’re talking here….what is your take on it?
Thanks
Josh! hey man, I’ve got a quick question for ya about the meal plan approach in the nutrition guide (though it may sound really stupid). I noticed with some meals it says 1tbsp protein powder… is that actually one tablespoon? or like one “scoop” of that powder? 1tbsp just seems too small. Thanks!
Hey Josh. Nice results. I have a similar looking body to what you had when u started. Im 6′0″ 165-170. I went by the portion plan from P90X because some of the foods were too expensive.
My daily diet looks like:
Breakfast 8 AM
2 cups skim milk
1 cup WG Honeynut Cheerios
Workout 11 AM
Lunch Noonish
1 5oz can of tuna
1 banana
Snack 3 PM
1 Low Fat String Cheese
Dinner#1 5-6 PM
1 5oz can of tuna
1 cup of carrots
Dinner#2 8-9
1 5oz can of tuna
1 cup of carrots
My ratio = 5% fat/37% carb/57% protein. 1167 calories
is the fat too low? im on day 5 of my workout of 90, and ill be honest… im super sore… but i keep pushing play…
my calories looks low but the meal portions and all are based on the nutrition guide… any help or suggestion would be appreciated. thanks!
Hey Joe! Too much sodium will just make you retain water for the day, giving you that bloated look and feel. If you don’t want to feel bloated, then cut back on the sodium! Also, have you made me your coach yet? If not, you can do so by clicking on this link: https://teambeachbody.com/signup/-/signup/free/11685
Does it really say 1 TBSP? I’ve never noticed that before. I just use one scoop.
That’s way too low in cals bro. You need to get that up to around 2,200 per day, and also stick with a fat/carb/protein % of 20/30/50. You can log what you eat into http://www.fitday.com to keep track of everything, which is what I did during my first round of P90X. You can find my complete grocery list in the “Nutrition” section of this site, which will give you some food ideas to increase the cals. Also, have you made me your coach? If not, you can do so by clicking on this link: https://teambeachbody.com/signup/-/signup/free/11685
everytime i click that link it just takes me to my coaches page… idk whats wrong…
Rob, you will have to make a coach switch, and here is how to do so..
If you would like to make a coach switch, you simply have to send a one line email to coachrelations@teambeachbody.com telling them that you want JOSH SPENCER at pioneerballplayer28@yahoo.com to be your coach. Make sure to include your FULL NAME and email address and to copy me on the email so I can follow up.
Hey Josh, first off your results were really sweet.
I do have a pretty big question for you though in regard to one of your suggestions where you say that you tell people to continue the fat shredder phase for as long as they feel necessary. I kind of wonder on this one because the way I look at the fat shredder phase is that it’s no less different than that of a low carb diet, like Atkins or the others.
After not taking in carbs for such a long period, won’t people begin gaining alot of that fat back when they begin taking carbs in again, say if they decide to do what you did with your gaining mass diet adjustment.
Thanks
Mike
No, people won’t gain fat back when they increase the carbs again because (1) the metabolism is much quicker now, and you burn more cals throughout the day and (2) the body needs those carbs to sustain energy throughout the day.
However, if people take in too many carbs, they will start to gain some fat back, so it’s important that you adjust the carb levels to what works for you best. Like I said, though, and increase in carbs after you reach your target body fat % is a good thing because you’re body needs it!
Hey josh, i was wondering should i take my whey protein of days with non- resistance workouts like plyo?
You need to take your whey protein every day!
Josh,
I really am having a hard time understanding why the recovery drink is such a great thing to have following a cardio workout like plyo. I’m nearing my final days of p90 (71) and it just hit me, why do I have this after my workout?
I’ve been told my numerous people that following a hard cardio workout you should not have any thing to eat until an hour later as your body burns a great deal of fat in this post-workout interval.
So I guess my basic questions are:
(1) Why recovery drink after plyo? (and should i wait an hour and take it?)
(2) How long do u wait to take your recovery drink? (cardio & resistance)
thank you
awsome i thought so,thanks man
by the way i sent that email to change my coach and its been about 2 days and its not changed yet?
Hi, josh
I’m on day 78, almost finished. I had a quick question for you though, i have almost lost 30 lbs. from 171 lbs to 145 lbs. I am only 5′6″, i was wondering will my body regulate it self or will i keep losing weight eating your diet of 2100-2200 calories a day? I don’t want to be too skinny, i was hoping to gain some “muscle weight” and would like to be around 150-155 lbs lean and ripped. I’m going to continue working out after day 90. This is apart of my life now but over time, will i start to gain muscle weight or do i have to lose most of the fat before i gain muscle weight. Thanks for all the help, 12 more days. For everybody wanting to try p90x If i can do it anybody can do it. It will be the best decision you can make for your health and well being.
If you’re ready to gain some weight and mass, then you need to increase the cals and carbs. Increase to at least 3,000 cals per day! You can learn more about how I gained mass with P90X by reading two posts in the “Workouts” section.
Whoever told you that you shouldn’t take anything for recovery after a workout has no idea what they are talking about. When you work out, you use up the glycogen stores in your muscles. If you don’t focus on proper post workout recovery and replenish those carbs lost, your body will target muscle for energy, which you don’t want. It’s important to take your Recovery Formula directly after both cardio and resistance workouts.
Hey josh,
In about 2 weeks im going on a four day trip and im going to have to eat healthy, and im not going to get to work out either, it really sucks because im almost done p90x, and i havent missed one workout yet. If u have any tips or places for what and where i can get healthy food at, while im on the road, that would help alot. Thanks for ur help.
There are actually a few posts on this site about doing P90X while traveling.
Hey Josh!
About 45 minutes before I do my resistance workouts I’ve been taking the following shake:
1 Scoop Chocolate Shakeology
1 Cup Skim Milk
1/2 Cup Oats
Water
And then immediately after my workout I’ve been taking the recovery formula.
Do you think this is a good attack?
Thanks!
That seems like a lot of food before your workout! If you’re going to eat beforehand, make sure you give the food at least an hour to digest.
Hey Josh,
I’m going to be starting P90X in the next 2 weeks and I want to gain muscle mass and also lose fat. From reading your website I know I can’t do both at the same time so do you recommend focusing on losing the fat first and then adding mass, or adding mass and then cutting fat?
I’m 5′8″ and about 12% body fat and I’m hoping to get down in the single digits for body fat %. Thanks.
hi josh,
im not sure if u know what wheat thins are, but if u do, are they a good snak to have, and how many should i have at a time? also is it okay if i ate kfc on wed and thurs or do i need to start the whole program again? and my last question is it better to have a chicken sandwich or chicken salad, cause one contains wheat and the other is healthy. thanks
You need to stay away from fast food, which is terrible for you. If you want excellent results, you must commit yourself 100% to the diet! Also, wheat thins aren’t terrible for you, but they do contain a ton of carbs, so make sure you only take in a small amount. Chicken salad can be unhealthy as well because of the mayonaise. And no, you don’t need to start the program over, but make sure you commit to the diet from here on out.
I recommend losing the fat first and then on gaining mass, which is what I did. Also, have you made me your coach yet? If not, you can do so by clicking on this link: https://teambeachbody.com/signup/-/signup/free/11685
dear josh,
im on week 2 of p90x however on the second week i cheated kind of. since i have only one more week of hard excersise before the resting week, should i do the 1st phase for 2 more weeks and commit or just commit to the diet and continue with it. also, since im in highschool these are my choices of food, pizza, ham or tuna salad or a burger. which should i choose.
ps i dont eat ranch with my salad.
Hi Josh,
I’m going to be working out in the mornings (around 10ish) because I have to work in the afternoon and evening. I know you usually recommend drinking a protein shake in the morning and after the workout, so what would you recommend in my case? Obviously one after my workout but when should i take the other shake? Thanks
Drink a protein shake after the workouts instead of before if you work out in the morning.
If you cheat on your diet you aren’t going to be able to get the results you want. I recommend packing your lunch every day with healthy food if your serious about getting results.
hey, im going to increase my caloric intake to 2400cal. but if i do that whont i gain some fat because you cant gain mass without gaining some fat, will my abs get better or worse? i really want them to get better and gain mass! BY the way can i switch my recovery week to a week of p90x plus intead, and also put yoga in there? or is this a bad idea?
thanks josh
2,400 cals really isn’t that much. And yes, you can gain mass without gaining fat. Also, the Recovery Week is there for a reason, and you should still follow it.
Yo Josh!
I know you rep shakeology big time and hey, i couldnt agree more brother!
One quick question though…I know u endorse no carbs after six, or really just not late in the day.
Well I like to have my shakeology as my second snack around 530pm and I noticed it has 17 g of carbs. Should I substitute the shakeology Im drinking there and put that in the morning as opposed to the whey shake (4 g of carbs) that i am having in the morning?
I just dont want to have toooooo many carbs in the morning.
Thanks
Hey Josh!
I see how you said that you did the fat shredder phase for about the first two phases. Now I actually did the same thing as well, all the way into the 3rd phase. I have about 15 days left until my 90th day and I kind of wanted to throw an idea at you.
My progress was really great during about the 1st 50-60 days, but i really feel like my diet plateaued during that second phase a bit. I was kind of thinking it was because i continued the fat shredder phase and my metabolism just needed more carbs. Since i was on fat shredder I was still getting one serving a day.
So my essential question is: do you think i would have actually lost more fat if i had upped my carb intake according to the phase i was in?
And also, when someone finished their 90 days and wants to do another round, do you recommend going back to the fat shredder or continue in endurance phase? (Seeing as how your metabolism is so jacked up already)
I’d really appreciate your take man.
Thank you.
Yeah, man Shakeology is awesome! It’s not going to hurt you to use Shakeology at around 5:30. I sometimes use it as a meal replacement for dinner.
I always recommend staying on the Fat Shredder until one of two things happens: (1) You hit a plateau, or (2) You start to lose a ton of energy throughout the day. Sometimes your body will adjust to the lower carbs, making you plateau, and that’s when you have to confuse it by taking in more carbs. Also, when you’re done with your 90 days and start round 2, you don’t want to go back to the Fat Shredder Phase. I would stick with Phase 2 or 3.
Hey Josh!
Bro, I had good results with my first 90 days on the X, but as i begin to wrap up this 1st round here, i still notice a few bits and pieces of fat to be honest.
Considering this, I am thinking about doing something I’ve seen all over the Internet, Carb Cycle.
To maximize my fat loss, I’m thinking about having a High Carb day (200 g), followed my a Moderate Carb day (120 g), and then a No Carb Day (20 g > .
I am 5′8, 145, and only have 4 of the “six pack” showing.
Could this help man? Thanks
Ken
Just to add
I know you recommend continue with the p90x diet, but beach season is close and i dont want all of my hard work to fall short of the six pack ive worked so hard for!
THANKS
Carb cycling is something that I have done quite a few times in the past, and it’s worked. Give it a try man!
Hey Coach it’s been a while. Well I’m about to wrap up Phase 2 and going into my recovery week before the last month and I like my results so far but I need to lose fat around my midsection alot more faster. I’ve been following the diet the while time and on the fat shredder still. I was eating around 1800-2000 but I hit a plateau were I was losing any weight for 2 weeks. I was reading online about staggering my calorie intake much like carb cycling only with the calories and keeping the fat shredder ratio in tact. For example:
2315/cals avg/day 16200 cals/week
Monday-2200
Tuesday-2000
Wednesday-2800 cals
Thursday-2200 cals
Friday-2000 cals
Saturday-2800 cals
Sunday-2200 cals
What do you think? Do you think this might work to get rid of my belly fat? Or do you think sticking with just consuming 2300 cals a day everyday do the trick? I upped the cals cuz I’m thinking my body was going into starvation mode thus not losing the fat as quick as I would like & know I could safely.
Oh mind you I’m 6′1 started at 242 now at 225 don’t know my body fat % but I know it’s dropped cuz I see it and feel it in my cloths. I want to get to around 205-210 by the end of the program which is approximetly in 47 days. So I’m approaching the halfway point on the P90X program. Any input on the question above or advise would be great. thanks in advance.
You need to increase your cals anyways. 1,800 is way too low for someone who is 6′1″. The schedule you listed looks good though, and will probably throw your metabolism into hyperdrive. There is something called “diet confusion” just as there is “muscle confusion,” and mixing up the cals and carbs can be a good thing to get you out of a plateau.
Do you cycle the jack3d? I heard you build up a tolerance to it and have to get off of it for like a month for it to keep working
Yeah I cycle it doing 2 months on and one month off.
Hey Josh!
Quick question man.
I was doing a little research on whole wheat bagels, and found out they apparently have a somewhat high GI…even though their first ingredient is whole wheat flour. These are the ones from Thomas English, and do not have high fructose corn syrup.
Do you think they’re okay to eat? Or do you usually avoid bagels, whole wheat or not.
Thanks man
Kevin, you have to make sure that the whole wheat and whole grain products that you eat say 100% Whole Grain or Whole Wheat. Many companies are now trying to trick consumers into thinking that the food is healthy, when it’s only made with a small amount of healthy ingredients. I eat bagels every morning!
Hey josh,
I was wondering about penuts they are very high in fat but its good fats when logging in what you eat in fitday.com what do you do with penuts, if you enter those penuts they would take up about half of your grams of fat for the day, do u just not add them because you know they are good fats?
thanks josh
It doesn’t matter if it healthy fats or bad fats, you still have to add them.