Sunday, July 25, 2010

P90X Phase Three Diet - Portion Approach Sample Menu

Finally, you're ready for phase three of the P90X nutrition plan. Excellent work. Phase three is tough in that it's four weeks, instead of three like the previous two phases, of hard core workouts before you get a recovery week. The nutrition plan however is designed to give you the energy you need to get through it by adding in even more carbs than you had in Phase 2.  Just like the transition from Phase one to Phase two moving to the Phase three nutrition plan is actually a pretty easy transition.

If you've been faithfully following the diet all along then you've got a rhythm going. You've figured out which foods and recipes work and which ones don't. The one thing that may be hard to feel comfortable with is how much less protein and how much more carbs you'll be eating in Phase three. After all, we've all been conditioned these days to understand that carbs make you fat. BeachBody has done a good job calculating your nutritional needs throughout P90X and Phase three is no exception. Make the adjustment and be smart about the carbs you add in. Adding more beans and whole grains is a completely different story than getting your cabs from potatoes and muffins. Keep eating clean and you'll do fine. If you decide for whatever reason that you're not happy with the Phase three plan after a couple of weeks, it's OK to switch back to the Phase two plan.

Here's a sample of what I might eat on a given phase three day...

This example is for a person who calculated their calorie intake in the nutrition guide as a level 2. If you are a level 1 or 3, adjust the number of servings for each category (dairy, vegetables, protein, etc.) as needed.

Breakfast (oatmeal w/fruit & protein powder, yogurt w/fruit):
  • 2/3 cup plain instant oatmeal (1 carb)
  • 1 scoop whey protein powder (1 protein)
  • 1 cup sliced strawberries (1/2 fruit)
  • 1/2 cup blueberries (1/2 fruit)
  • 8 oz. plain nonfat yogurt (1 dairy)
  • 1 medium nectarine (1 fruit)
  • optional - coffee, water

Morning Snack:
  • 1 P90X Peak Performance bar, Balance or Zone Perfect bar, any flavor (bar)

Post workout drink:
  • 1/4 oz. (about 1/4 scoop) EAS whey protein powder
  • 1 cup orange juice or cranberry juice

Lunch (pita w/spinach salad & beans, apple):
  • 1 cup baby spinach (1/2 veg)
  • 1 cup chopped tomatoes and mushrooms (1 veg)
  • 1 cup black beans (1 carb)
  • 1 large whole wheat pita (1 carb)
  • 1 tbsp oil & vinegar dressing (fat)
  • 1 medium apple (1 fruit)
  • optional - water or seltzer

Afternoon Snack:
  • 4 tbsp. hummus w/ carrot sticks OR 1 oz. almonds (dbl snack)

Dinner (meat, spinach salad & sweet potato):
  • 6 oz. boneless, skinless chicken breast or salmon fillet (2 protein)
  • 1 cup baby spinach (1/2 veg)
  • 1 cup chopped celery and baby carrots (1 veg)
  • 1 tbsp oil & vinegar dressing (fat)
  • 1 medium sweet potato (1 carb)
  • optional - water or seltzer

In summary, the servings of each food category in this sample menu breaks down to 3 protein, 1 dairy, 3 fruit, 3 vegetable, 1 fat, 4 carbs, 1 bar, 1 double snack and a post workout "recovery" drink.

I hope this example is helpful in giving you an idea of how to put together your phase three meals using the portion approach. It's all about choosing foods from the list that you like and putting them together in the right amounts to meet the servings requirements each day. Phase three is the phase where people tend to see real gains in their fitness and bigger jumps in weight loss. This is where all your hard work really starts to pay off. The increase in carbs may seem counter intuitive but it will give you the energy that will help you to continue to bring it through this final stretch. Stick to the program and keep up the good work!

Find sample menus for Phase one and Phase two here:
P90X Phase One Diet
P90X Phase Two Diet

Best Ever Fitness

1 comment:

  1. Thanks for sharing. It's always good to know more about P90x. I'll definitely try that diet plan. Vitamins and supplements are important for our health, check out Vitamins Canada for more info.

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