I made several modifications to the P90X Nutrition Plan that simplified it and gave me great results. These are the 4 steps I followed and the foods I ate to lose 36 lbs of fat and gain 8 lbs of muscle in 6 months!
I also provide daily meal plans and a big list of P90X approved foods which you can use to create your own daily diet plan.
Update: I’ve made a new video that simplifies how to lose body fat with P90X. Start with this video before reading below.
The P90X Nutritional Plan is based on 3 phases outlined below. You’re supposed to start phase 1 with pretty restricted calories/carbs and then INCREASE both as you go through it. It is designed to prevent your body metabolism from slowing down and plateauing. Even though I added calories, I did not increase my ratio of carbs to protein as it suggests. I stayed at 40/40/20 (protein/carb/fat) the whole way through.
P90X is not a starvation diet or a big calorie restriction diet like many other popular diets. You lose the fat mostly through exercise!
The 4 critical parts of the P90X nutrition plan are:
1) Remove the junk from your diet: simple carbs and sugars, processed foods, toxins and saturated fats
2) Replace with quality complex carbs, lean protein and healthy fats
3) Eat enough to fuel your workouts and metabolism (with the right calorie goal!)
4) Target the right ratio of protein, carb, fat (by tracking what you eat!)
What foods should I eat with my daily P90X Diet?
Below are 4 different daily food plans based on my calorie goals as I went through the program:
David’s 1900 Calorie P90X Diet
David’s 2100 Calorie P90X Diet
David’s 2400 Calorie P90X Diet
David’s 2300 Calorie P90X Diet with NO DAIRY*
Read through our P90X approved foods list with a lot of different foods to choose from.
Know which carbs to avoid and which carbs to eat – check out my list of simple and complex carbs.
We’ve also recorded a youtube video that shows healthy foods to buy from CostCo that are “P90X approved”. Watch Kate’s P90X Foods from CostCo video.
What “Must Have” supplement should I use with P90X to lose fat in a healthy way?
Shakeology – The best way to transform your body is with Shakeology. This is the foundation of my nutrition plan and has really improved my overall health. I was skeptical of the price at first so I decided to try it out using the 30 day-money back guarantee. I’ve been on it every day since. In fact, it’s now one of only 2 Beachbody supplements that I recommend. To me, it’s WORTH IT but you’ll have to decide that for yourself.
It’s basically a high quality meal replacement unlike anything else. It will help you lose that body fat and give you energy. Why? Because it contains 17g quality carbs, 18g quality protein and 70 of the healthiest nutrients in the world. It improves your digestive system, removes toxins, lowers cholesterol, helps you to lose fat and improve energy levels, hair, nails and skin. I have this every day for breakfast.
It comes out to $4/day but if you order Shakeology from this site, I’ll coach you for free.
What should my daily calorie target be?
Here’s the P90X Calorie formula. As an example, I’m using 216 lbs as a starting weight.
1) Determine your resting metabolic rate. Take your body weight (216lbs) x 10 = 2,160
2) Add calories for Daily activity (NOT including P90X) = +20% (of above #) = 432
3) Add calories for what is burned during P90X = 600
4) Add them up, we receive: 3,192
5) Now determine the calorie deficit you desire (3500 calories is 1 lb). I recommend 600-1000 per day. In this example, let’s aim for 1000. This means you take 3,192 – 1000 = 2192 calories per day.
My starting weight was 205 lbs so I ate 1900 calories for 3 months and dropped to 186 lbs while working out at the gym.
I then started P90X and followed the following calorie goals:
Phase 1: Fat Shredder (I ate 2100 calories during this phase)
50/30/20 (Protein/carb/fat)
This phase is the lowest in calories to help kick start weight loss and is followed for the first four weeks. Carbohydrates are reduced while protein intake is kept high to help with building muscle and burning fat.
Phase 2: Energy Booster (I ate 2300 calories during this phase)
40/40/20 (Protein/carb/fat)
In phase two, complex carbohydrates are added back into the plan to allow you to train harder and keep up with the intense workouts during this phase.
You are permitted to eat three servings 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 (I did NOT move to Phase 3, I stayed with Phase 2 and ate 2400 calories for the last 30 days) 20/60/20 (Protein/carb/fat)
Carbohydrates are increased further to give you the stamina necessary to get through the high intensity workouts of this phase.
In all of the phases eating frequent small meals and drinking lots of water are emphasized.
What Protein/Carb/Fat ratios should I follow?
During Phase 1 (Fat Shredder), it’s recommended that you follow a ratio of 50% protein, 30% carb, 20% fat. I did this for the first 30 days. This means that 50% of your daily calories came from protein, 30% came from carbohydrates and 20% from fat.
During Phase 2 (Energy booster), it’s recommended that you follow a ratio of 40% / 40% / 20%. I stayed with this for the last 60 days. I DID NOT move to phase 3 and I don’t know of many people who have done so and had great results.
It’s hard to eat 40-50% protein with just regular food, so I HIGHLY recommend WHEY protein as a supplement. I have it twice a day. Click here for my p90x supplements that I use.
How can I easily calculate and track my ratios on a daily basis?
I use loseit.com (free) and the iphone app (free). There are many other alternatives but this one is very simple and easy to use. It’s also the easiest for seeing the % of protein, carbs and fat you’ve eaten that day.
If you’re wondering if you have to track what you eat forever, the answer is NO… just for a period of time to build new habits.
In order to create a lifestyle that you can live with long term, it really helps to educate yourself about how the nutritional value of food. I’ve found the best way to do this is by tracking what you eat for a few weeks. You’ll be surprised and amazed at what you find. The easiest way I’ve found is by using https://loseit.com (free) or the iphone app LoseIt. It has a pretty good database of foods already and you can just add other foods by reading the label on the food and plugging in the calories, protein, fat, carbs. It will then total it up for you each day and let you know how you did.
Still have questions or just want help with your nutrition plan?
Make sure to sign up for a FREE Team Beachbody Account to get support with your nutrition plan. I’ll send you an email after you sign-up to get started!
Already have a Team Beachbody Account?
You can initiate a coach switch by sending an email to coachrelations@teambeachbody.com and asking them to switch you to David Ingram, Coach ID 153372. Make sure to CC: me on the email so I am aware of the switch. You can CC: me at david@symbioticfitness.com
Im so stoked to try this program… Ive never been worried about my body. Ive always been that girl who says if they dont like it they dont have to look at it. i didnt care, i liked my body… shall we call it “fluffy”. Now im at the point where i have 4 kids, and im done having them. And to make myself feel good i dress up and try to look sexy, but the thing is i have to wear spanks.. and they are so comfortable, and i feel bad cuz i still dont look great, and it feels as tho im trying TOO hard to make myself feel good by looking good. Im at the point where, why not try to make my body look good naturally and with hard work. I want it to show that i care about my body and how it looks. So when i get my taxes back feb 3rd. I so want to order this system. The nutrition and eating thing is my main thing im worried about. I also have a hard time making it to a gym with 4 young children. Is this a workout that i would be able to do in the comfort of my home?
Hey Kimberly,
Sorry I didn’t see your comment before now.. the website doesn’t always notify me when these comments are posted. I get the facebook comments much better. So you’re ready to make a change with your body? We all hit that turning point, the good thing is that you’re there now! So while I love P90X, sometimes women don’t have the best results because it has so many push-ups and pull-ups in P90X and most women can’t do them. There are other programs that women have had better success with. My wife likes TurboFire much better..and there’s slim in 6 (which doesn’t have any jumping), but if you like weights,there’s also Chalean Extreme. I’d like to know a little bit more about your starting point (what you currently weigh, etc..) before making a recommendation. I can also help you save $55 if you buy a workout and Shakeology together. Remember, losing weight is 70% nutrition so that is where Kate and I focus most with the people we coach! Do you use Facebook? If so, add me there.. I’m there daily. http://www.facebook.com/davidrsm
Im so stoked to try this program… Ive never been worried about my body. Ive always been that girl who says if they dont like it they dont have to look at it. i didnt care, i liked my body… shall we call it “fluffy”. Now im at the point where i have 4 kids, and im done having them. And to make myself feel good i dress up and try to look sexy, but the thing is i have to wear spanks.. and they are so comfortable, and i feel bad cuz i still dont look great, and it feels as tho im trying TOO hard to make myself feel good by looking good. Im at the point where, why not try to make my body look good naturally and with hard work. I want it to show that i care about my body and how it looks. So when i get my taxes back feb 3rd. I so want to order this system. The nutrition and eating thing is my main thing im worried about. I also have a hard time making it to a gym with 4 young children. Is this a workout that i would be able to do in the comfort of my home?
Hey Kimberly,
Sorry I didn’t see your comment before now.. the website doesn’t always notify me when these comments are posted. I get the facebook comments much better. So you’re ready to make a change with your body? We all hit that turning point, the good thing is that you’re there now! So while I love P90X, sometimes women don’t have the best results because it has so many push-ups and pull-ups in P90X and most women can’t do them. There are other programs that women have had better success with. My wife likes TurboFire much better..and there’s slim in 6 (which doesn’t have any jumping), but if you like weights,there’s also Chalean Extreme. I’d like to know a little bit more about your starting point (what you currently weigh, etc..) before making a recommendation. I can also help you save $55 if you buy a workout and Shakeology together. Remember, losing weight is 70% nutrition so that is where Kate and I focus most with the people we coach! Do you use Facebook? If so, add me there.. I’m there daily. http://www.facebook.com/davidrsm
Hey David I am going to be getting the p90x program from a friend of mine who has moved on to another beachbody workout and was wondering if I could somehow still get ur help with the diet plan. I’m not tryin to lose alot of weight but I do want to eat much healthier and decrease my body fat while packing on some muscle. I have looked ur meal plans and the p90x nutrition guides and I must say I’m completely confused about the whole thing. Not to mention I’ve never been much of a veggie eater and I have never ate very healthy. Right now I’m about 5’9″ -5’10” and weight is at 165, but don’t have alot of muscle mass. My weight fluctuates from summer to winter because I do construction and we don’t work during the winter. Just wondering if u can still help me without me purchasing p90x from your website. I am interested in some of the supplements
Hey Matt, I’d be happy to help man – just sign up for a free account and I will be assigned your coach and I’ll help you figure out how much to eat and what to eat. https://symbioticfitness.com/join-our-team/
Hey David I am going to be getting the p90x program from a friend of mine who has moved on to another beachbody workout and was wondering if I could somehow still get ur help with the diet plan. I’m not tryin to lose alot of weight but I do want to eat much healthier and decrease my body fat while packing on some muscle. I have looked ur meal plans and the p90x nutrition guides and I must say I’m completely confused about the whole thing. Not to mention I’ve never been much of a veggie eater and I have never ate very healthy. Right now I’m about 5’9″ -5’10” and weight is at 165, but don’t have alot of muscle mass. My weight fluctuates from summer to winter because I do construction and we don’t work during the winter. Just wondering if u can still help me without me purchasing p90x from your website. I am interested in some of the supplements
Hey Matt, I’d be happy to help man – just sign up for a free account and I will be assigned your coach and I’ll help you figure out how much to eat and what to eat. https://symbioticfitness.com/join-our-team/
im 420 pounds 2 failed knee replacments 2 hip replacements can hardly walk let alone exercise
i take it this is not for me i just feel like checking out to tell you the truth
Hey Tom,
I agree that it sounds like P90X may not be right for you.. But maybe an easier program would be better to start with. Regardless, I’ve learned that losing weight is 70% nutrition.. so if you want to make a change, I’ll help you with that. I have a special group on Facebook dedicated to people 260-450+ lbs who are working to lose weight and get in shape.
Don’t check out.. join us.. having a support group can help a lot. Add me as a friend on Facebook here: https://www.facebook.com/davidrsm
im 420 pounds 2 failed knee replacments 2 hip replacements can hardly walk let alone exercise
i take it this is not for me i just feel like checking out to tell you the truth
Hey Tom,
I agree that it sounds like P90X may not be right for you.. But maybe an easier program would be better to start with. Regardless, I’ve learned that losing weight is 70% nutrition.. so if you want to make a change, I’ll help you with that. I have a special group on Facebook dedicated to people 260-450+ lbs who are working to lose weight and get in shape.
Don’t check out.. join us.. having a support group can help a lot. Add me as a friend on Facebook here: https://www.facebook.com/davidrsm
Hey David,
My question is relatively simple. Im following your 1900 calories diet plan, and I wanted to know if my diet should change on days where I am not wokring out. When you caclulated the calories you were going to need you estimated p90 uses 600 calories per day. What about on a Yoga Day or a Rest/Stretch Day? Should I eat 600 less calories on these day? Your feedback would be great. Thanks.
Hey David,
My question is relatively simple. Im following your 1900 calories diet plan, and I wanted to know if my diet should change on days where I am not wokring out. When you caclulated the calories you were going to need you estimated p90 uses 600 calories per day. What about on a Yoga Day or a Rest/Stretch Day? Should I eat 600 less calories on these day? Your feedback would be great. Thanks.
hey david,
i was just wondering, im doing p90x right now, would it be okay if i used con-cret(form of creatine) as a preworkout or shud i just stick to the recovery drink and whey protein? im 17 yrs old and weigh 142 , my goals are to build muscle and shred fat….i consume about 2200-2400 cals per day on a 40/40/20 pcf….shud i make any changes to anything? im on day 42
hey david,
i was just wondering, im doing p90x right now, would it be okay if i used con-cret(form of creatine) as a preworkout or shud i just stick to the recovery drink and whey protein? im 17 yrs old and weigh 142 , my goals are to build muscle and shred fat….i consume about 2200-2400 cals per day on a 40/40/20 pcf….shud i make any changes to anything? im on day 42
Hey David I like your site. I really need a good coach man. You see I started p90x a couple of months ago. And I’m having a problem losing my stomach, can you please help me.
Absolutely man, I saw you sent me a friend request on FB.. so I’ll send you a message, get you added to our support group and then we can get started.
Hey David I like your site. I really need a good coach man. You see I started p90x a couple of months ago. And I’m having a problem losing my stomach, can you please help me.
Absolutely man, I saw you sent me a friend request on FB.. so I’ll send you a message, get you added to our support group and then we can get started.
Hey David
I like the honesty in your replies to the different types of people. I am 52 205 lbs and 5.1″. I currently have a gym membership with a personal trainer once a week. I’m not convinced that i will see the results that I want to see. Im not sure if the Px90 is right for me. looking for your imput.
Sorry, just now seeing this comment. If you’re still interesting in doing an at home program, send me an email: david@symbioticfitness.com
There are MUCH better ones now that have great meal plans and are shorter workouts.
Hi David, amazing how you gain muscle and lose fat simultaneously. how do you do it? “muscle confusion” of p90x has something to do with it? been on a cutting phase for 3 months and lost 8 kgs, mostly fat but some muscle too and it would be great not to. i do mostly calisthenics, weighted pull up, dips, etc but i can only go so far as keeping muscle… even with progressive overload..,just need a quick tip Thanks
I think it’s possible for anyone to gain muscle and lose fat when they first start working out..but they are just “newbie gains” and it’s hard to keep doing both over time. It’s MUCH easier to focus on just losing fat OR gaining muscle, one at a time. But one key to doing it is only having a small calorie deficit each day. If you get into severe cutting, it’s nearly impossible to add muscle. If you eat TOO much (to gain muscle), it’s hard to lose fat.