P90x2 Fat Shredder Diet
Foods on the P90X Fat Shredder Plan You'll eat lean protein at every meal during the Fat Shredder phase, such as boneless, skinless poultry, lean pork, lean red meat, egg whites, fish and shellfish, tofu and veggie burgers. Carbohydrate-rich foods such as legumes, potatoes and grains are allowed, but you are limited to one serving per day. The P90X2 Levels are as follows: Level A: 1,800 to 2,399 calories/day. Level B: 2,400 to 2,999 calories/day. Level C: 3,000+ calories/day. The P90X2 Phases are as follows: Phase I — 50% protein/25% carbs/25% fat. Phase II — 30% protein/40% carbs/30% fat. Phase III — 25% protein/50% carbs/25% fat.
- P90x2 Fat Shredder Diet Meal Plan
- P90x2 Fat Shredder Diet Pills
- P90x Fat Shredder Diet Plan
- P90x Fat Shredder Pdf
- P90x Fat Shredder Guide
Many of you have looked at what I ate during my first round of P90X. My 1900 Calorie Diet contains sample days of exactly what made up my diet. This would work perfectly if you are someone that needs to lose fat and 1900 calories is roughly your target caloric need. Otherwise, you need to adjust portions and quantities to meet your goals. This is easy enough if your goal is close to 1900 calories. You could easily add a couple ounces of chicken or take off a scoop of whey. If your goal is far lower, which is the case for most women initially, then you need to make some major adjustments to my plan. Don’t fear … Ms. TeamRIPPED decided to share with you some of her food log!
As mentioned in Dialing It In, women can use a ballpark estimate of 1200-1400 if you are over 5’6” and 1000-1200 for those under 5’6”. Running the fat shredder percentages at these calorie totals will result in rapid body fat loss, which is the goal during this stage. Ms. TeamRIPPED set up a MyFitnessPal account and set her goals to 50% protein, 30% carbs, and 20% fat at 1300 calories.
Here are a few sample days. Notice the smaller portion sizes and absence of high carb fruit (like big apples and large bananas).
These are again just a few sample days that you can use as a template. You can either follow them exactly, do something similar, or make substitutions that suit your tastes. You can do fish, yogurt, other types of fruits, etc. There are a lot of options. The nutrition guides that come with your programs (P90X, Insanity, Turbo Fire, Chalean Extreme, Pump, etc.) all have many other great food choices to suit your tastes, budget, and routine.
As always, the key is to learn how to track your nutrition. I used to use Tap & Track on my iPhone but have now switched to using MyFitnessPal.com. There are also apps for MFP for the iPhone and Android. Make sure to measure and weigh your portions to know exactly how much you are getting for your serving. I’ve written more about how to use MFP HERE.
With fewer calories, portion size is so important, as is food choice. Breads and rice will quickly use up your daily carbs, so watch them carefully. If you are going to eat out, look for a salad with grilled chicken. Have the kitchen hold the cheese and croutons. Dressings, butter, and bread will DESTORY your diet! Avoid them at all costs!!!
For those wishing to “buddy” the Mrs. on MFP, I have bad news … she doesn’t routinely track her nutrition. She has been at a maintenance level for nearly 2 years now and hitting the right daily totals for her maintenance diet is second nature to her. She set this MFP account up for the purposes of showing the ladies how she did it back when she was tracking, in the early months.
I still go through the trouble of tracking my nutrition …. most of the time … for the sake of those who follow my lead and want to see how I eat. So feel free to buddy me (coachwayne) and you’ll see most of what I eat each day (although I am a creature of habit and eat pretty much the same thing every day so I’m not very exciting to follow LOL).
I hope this is helpful for all the teamRIPPED ladies out there!
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P90x2 Fat Shredder Diet Meal Plan
- DIETS & PLANS
- LOSING WEIGHT
- FOODS TO EAT
- CALCULATORS
- FREE STUFF
The P90X Nutrition Plan is a 13-week program that is designed to assist dieters to lose weight and build muscle.
It is used in conjunction with the P90X Workout Program that includes intensive resistance training routines.
Recently P90X revamped their whole program and it’s now called P90X3.
P90X3 Diet Basics
The P90X3 Nutrition Plan includes three phases:
Phase 1: Fat Shredder
This phase is the lowest in calories to help kick start weight loss and is followed for the first four weeks.
Carbohydrates are almost completely eliminated while protein intake is kept high to help with building muscle and burning fat.
Phase 2: Energy Booster
In phase two complex carbohydrates are added back into the diet to allow you to train harder and keep up with the intense workouts during this phase.
Dieters are permitted to eat three serves of complex carbohydrates such as whole wheat bread, pasta or oatmeal as well as one piece of low glycemic index fruit daily.
Protein intake also remains high so as to aid in muscle recovery.
You can stick with this phase as long as it is working for you and only need to progress to phase 3 if you want to increase muscular endurance and gain more muscle.
Phase 3: Endurance Maximizer
Carbohydrates are increased further to give you the stamina necessary to get through the high-intensity workouts of this phase.
In All Phases
In all of the phases eating frequent small meals and drinking lots of water are emphasized.
Dieters have two options for each phase; either follow the meal plan or the portion plan. The meal plan includes sample menus with recipes.
With the portion plan, you are given a list of how many serves of each food type you are allowed so you can devise your own meal plans.
Before you start the program you will need to calculate your recommended calorie intake, which is based on your activity level and resting metabolic rate.
Recommended Foods
Lean meat, eggs, low-fat milk and cheese, fresh fruits and vegetables, peanut butter, flax seeds, wholegrain bread and pasta, dried fruit, soy nuts, protein bars, mustard, salsa, fat-free salad dressing.
Sample P90X3 Meal Plan
P90x2 Fat Shredder Diet Pills
| Breakfast Oatmeal |
| Morning Snack Scrambled eggs |
| Lunch Chicken breast |
| Afternoon Snack Protein bar |
| Dinner Grilled fish |
| Evening Snack Protein shake |
Exercise Recommendations
Exercise is the foundation of the P90X2 plan and the program includes 12 DVD’s that demonstrate weight training, cardio, and yoga exercise routines.
The workouts are based on the principle of ‘muscle confusion’, which accelerates results by constantly introducing new moves and routines so that your body doesn’t have time to adapt.
Costs and Expenses
The P90X2 Program is available in three levels; for
- 3 payments of $39.50 for the basic version.
- 3 payments of $79.90 for the deluxe.
- 3 payments of $109.85 for the ultimate kit.
It’s available on Blu-ray disc and in Spanish also.
iPhone App
P90X3 also has an iPhone app available to assist people who are working through the program.
It shows you how to perform the exercises as well as allows you to keep track of your nutrition and record your progress.
This is handy because you can easily take your smartphone to the gym and still have access to the P90X system with the ability to record your progress on the go. There are several other apps available that go into the development of each muscle group more extensively as well.
Pros
- Less expensive than a gym membership or hiring a personal trainer.
- Does not require the purchase of expensive home exercise equipment.
- High protein diet reduces appetite and promotes muscle recovery.
- Includes recipes with nutritional information.
- Online support has been shown to increase the likelihood of success.
- Comes with a 90-day money back guarantee.
P90x Fat Shredder Diet Plan
Cons
P90x Fat Shredder Pdf
- Many dieters experience fatigue in phase one due to the very low intake of carbohydrates.
- Very restrictive and difficult to eat out.
- Limits the intake of fresh fruits.
- The high level of physical activity will not be suitable for all dieters.
- Requires meal planning and preparation in advance.
Intense But Can Produce Results
Dieters may struggle with low energy levels during the first phase of P90X2 due to the very low intake of carbohydrates and calories.
It may be necessary to adjust your daily routines and limit physical activity other than the prescribed workouts. Once dieters reach phase two it will generally be much easier to maintain energy levels.
P90X will most appeal to the highly motivated dieter who enjoys intense physical activity. It will require a lot of discipline to stick to the program, however, dieters will likely be rewarded with positive results.
- References
- Boutcher, S. H. (2010). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011. link
- Rosenkilde, M., Auerbach, P., Reichkendler, M. H., Ploug, T., Stallknecht, B. M., & Sjödin, A. (2012). Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise—a randomized controlled trial in overweight sedentary males. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 303(6), R571-R579. link
- Heydari, M., Freund, J., & Boutcher, S. H. (2012). The effect of high-intensity intermittent exercise on body composition of overweight young males. Journal of obesity, 2012. link
P90x Fat Shredder Guide