The Three Phases

Any X’er will tell you, the P90X Nutrition Plan is key to maximizing your results.  Just as P90X isn’t a quick fix or miracle fad the nutrition plan is about choosing the foods you WANT to eat and determining the portions that’ll properly fuel you before, during and after each of your workouts.

Phase 1:  Fat Shredder

Kicking off your P90X workout and diet program, the high-protein-based foods in this phase are designed to strip fat while strengthening your muscles. [view recipes]

Fat Shredder meals should proportionally be: 50% protein, 30% carbohydrates and 20% fat.

Phase 2:  Energy Booster

EB is a healthy mix of protein and carbohydrates with a reduced amount of protein to maximize endurance and provide additional energy for performance (eg, during Plyometrics workouts!). [view recipes]

Meals in this phase are 40% protein, 40% carbohydrates and 20% fat.

Phase 3:  Endurance Maximizer

This phase (optionally) kicks in near the tail end of the program and consists of complex carbs, lean proteins and reduced fat. It’s focus is in maximizing the fuel available during the last few weeks of the system, helping your avoid plateaus and get chiseled and toned. [view recipes]

It’s heavier on the carbs but if you’re willing to push your body to the limit, your endurance (& results) WILL improve: 20% protein, 60% carbohydrates and 20% fat.

13 Responses to “The Three Phases”

  1. lindsay says:

    I have P90X but can’t find the nutrition plan. do you know where i can buy it seperately, or better yet download it off the web? it isn’t an issue of money, more of expedience. I started the program on Monday. Thanks.

  2. Valaornarfamb says:

    Other variant is possible also

  3. Shane says:

    I’ve seen mixed answers to this question. Do the the three nutrition phases directly relate to the three workout phases? Some people say that most users won’t be able to do fat shredder more than two weeks but I thought the nutrition and workout phases were supposed to correspond to one another.

  4. Dottie says:

    I have gone through the 90 days of P90X but did not have the diet, is there any way I can purchase it separately, I did not lose much weight with my normal eating habits.

  5. Jack3d says:

    Hey, I just started reading this blog – thanks for the good work. Just wanted to let you know that it’s not showing up properly on the BlackBerry Browser (I have a Pearl). Either way, I am now subscribed to the RSS feed on my laptop, so thank you!

  6. Dylan says:

    Why is protein so low on phase 3? isnt protein needed for muscle building

  7. Nicole says:

    Shane, Not sure if you’re still looking for an answer to your question. But the way I understand it the three phases of the nutrition plan were made to potentially correspond with the 3 phases of the workouts. But how long you spend on each phase is dependent on your personal body type. If you are fairly fit when you start the program you won’t spend long on the “fat shredder” phase because you don’t have much fat to shred. This phase basically cuts out carbs so your not storing extra energy as fat. The second phase is basically an overall healthy diet and (as I said before) if your fairly fit you would probably spend the most time on this phase. The third phase is really high in carbs so its what they call an “athletic diet”. You wouldn’t want to eat it if you aren’t working out because you’ll gain all the weight back. The high amount of carbs just gives you a lot of energy so you can work out longer and not tire as quickly. I’m not sure if this really answers your question…but hopefully it helps! I think you just kind-of have to feel it out for your own body :)

  8. jane says:

    I just received my p90X and am reading to learn..
    I think I am in Phase One Level ONE
    I see in the manual Phase one level TWO foods..
    I am trying to figure out how many servings of Protein, dairy, fruits, veggies etc are for LEVEL ONE… I would not think they are the same…

  9. Kalyn says:

    Jane, I just started as well, in the nutrtion book there are pages for each level with
    colored blocks for each food type (protien, carb, dairy)
    you look at the level you’re on and the amount you’re
    “allowed” then follow the recipe for your level.

  10. LeAnn says:

    I am not able to use the nutrition plan because I am a vegetarian. I am just curious why this nutrition plan is recommended because Tony Horton is a vegetarian and does not eat this way. He doesn’t eat meat and this guide is full of it.

  11. Steve says:

    I am not able to use the nutrition plan because I am a vegetarian. I am just curious why this nutrition plan is recommended because Tony Horton is a vegetarian and does not eat this way. He doesn’t eat meat and this guide is full of it.

  12. Ellen says:

    Hi LeAnn,
    I know it’s been awhile since you posted your comment but I wanted to write back. I am a vegetarian as well. I have been using this product with the brand name Quorn, you can get it at Whole Foods and most other grocery stores. It is a great chicken substitute. It is not at all like Tofu or Tempe. It has the same consistency as chicken and can be cooked like it. You could use this in place of chicken in the recipes for P90X. I have made several meals and even my non-veggie friends like it.

  13. Bivin says:

    Here comes another P90X2 review. The system , similarly to P90X is put on a workout itinerary that is 90 days long. P90X2 is composed to build upon the original P90X routine. All the same, it is not required that you are a P90X grad. P90X2 builds upon the same strategy of astonishing the body, so that you are doing a myriad of exercises. The P90X2 schedule is always being adjusted so that a person won’t even stagnancy and the participants will never get disinterested like you can with most of the fitness plans out there. They put this together to take your body and strength to a new realm. P90X2 raises your strength, your balance, your agility, your core strength, and athleticism. P90X2 was created by Tony Horton in combination with other top teer sports trainers and will undoubtedly give you incredible results that P90X did.

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