- DIETS & PLANS
- LOSING WEIGHT
- FOODS TO EAT
- CALCULATORS
- FREE STUFF
So Fat Shredder 2.0 isn’t anything you’ll need long-term. Odds are, you don’t need it at all, but if you’ve taken a little time off since P90X and need to get back on track, or just want to do some cutting, this plan might give you an effective few weeks of fat shredding. A QUICK LOOK AT P90X2 NUTRITION PLAN TERMINOLOGY. When you buy P90X from Beachbody, you get the 3-Phase Nutrition Plan as part of it: Phase 1 – Fat Shredder. A high-protein diet to strengthen your muscles while quickly helping you shed fat. Phase 2 – Energy Booster. Balances a mix of carbohydrates and protein with a low fat intake to boost performance. Phase 3 – Endurance. 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.
'I lost 65+ pounds using your calorie calculator'
If you want to lose body fat and weight quicker, stick with the P90X Fat Shredder Phase as long as you want and as long as you don’t have any kidney problem. I followed the Fat Shredder diet for pretty much my entire first rounds of P90X and Insanity workout. However, if you hit a plateau while on the Fat Shredder diet, then move to the next.
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.
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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
Breakfast Oatmeal |
Morning Snack Scrambled eggs |
Lunch Chicken breast Green salad |
Afternoon Snack Protein bar 1 apple |
Dinner Grilled fish Steamed vegetables |
Evening Snack Protein shake |
Exercise Recommendations
7 sins gta. 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.
Cons
- 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
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1900 calorie diet on Fat Shredder is what I used to get my results through my Round 1 of P90X. You can find a 2 week sample meal plan of my 1900 Calorie Fat Shredder here.
For those of you who are really crazy and want to do exactly what I did (haha), let me break down for you exactly what I ate. Feel free to do what you want, but if you’d like to use what I did as an example (or just plain copy it), I believe you’ll get great results like I did! Here it goes! These are some sample days, taken straight out of my Tap & Track. (Adjust your serving sizes to meet your specific calorie goals for the day)
Sample Day 1 (1896 cals, 244 protein/158 carb / 34 fat) (51%/33%/16%)
Breakfast =
Shakeology (1 scoop Shakeology, 1 scoop GNC Wheybolic Extreme 60, 2 tablespoons PB2 powdered peanut butter) = 256 cals / 40 p/22c/2f
2 slices wheat toast (Nature’s Own) = 100 cals / 8p/20c/2f
AM Snack =
Beef jerkey (2 oz) =160 cals / 30 p/6c/2f
Apple (1 large) = 116 cals / 0p/30c/0f
Lunch =
Chicken lunchmeat (8 oz.) =225 cals / 36p/8c/4f
Baby carrots (20) = 70 cals / 0p/16c/0f
Pure Protein bar = 180 cals / 20p/17c/4.5f
PM Snack =
Almonds (24 nuts) =160 cals / 6p/6c/14f
Low fat string cheese (Crystal Farms) = 50 cals / 7p/1c/2.5f
PM Snack =
1.5 scoops Whey protein powder (Wheybolic Extreme 60) = 140 cals / 30p/3.4c/0.5f
Dinner =
Chicken breast (12 ounces) =300 cals / 60p/0c/3f
Steamed green beans (3.5 cups — a LOT!!) = 140 cals / 7p/28c/0f
Sample Day 2 (1923 cals, 222 protein / 187 carbs / 29 fats) (48%/36%/15%)
Breakfast =
Shakeology (1 scoop Shakeology, 1 scoop GNC Wheybolic Extreme 60, 2 tablespoons PB2 powdered peanut butter) = 256 cals / 40 p/22c/2f
Cheerios (1 cup dry, no milk) = 100 cals / 3p/20c/2f
AM Snack =
Pure Protein bar = 180 cals / 20p/17c/4.5f
Lunch =
Tuna (canned Albacore tuna in water, 2 cans) = 240 cals / 44p/0c/2f
Baby carrots (20) = 70 cals / 0p/16c/0f
Banana (1 large) = 120 cals / 1p/31c/0f
P90x Fat Shredder Diet
PM Snack =
Beef jerkey (2 oz) =160 cals / 30 p/6c/2f
Apple (1 large) = 116 cals / 0p/30c/0f
![P90x2 Fat Shredder Diet P90x2 Fat Shredder Diet](/uploads/1/1/7/8/117871287/245973328.jpg)
P90x Fat Shredder Pdf
PM Snack =
2 scoops Whey protein powder (Wheybolic Extreme 60) = 186 cals / 40p/4.5c/0.5f
Dinner =
Taco Salad (5 oz romaine lettuce, 8 oz ground turkey with taco seasoning, 1/2 cup canned black beans) (*No chips or tortillas. Suck it up!) 485 cals/ 50p/29c/16f
Tips for a 1900 Calorie Diet
These are just a couple 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 lots of options.
P90x Fat Shredder Diet Plan
The key, though, is to learn how to TRACK YOUR NUTRITION so that you can make changes to the diet and yet still hit the daily target %. I’ve written much about Nutrition Tracking and how I dialed in my calorie deficit in the Nutrition Tips resource, so be sure you look at that for more details!
They key is to try to stay under 20% fats and close to or over 50% protein. Your carbs can be in the 30% range, unless (like me) you prefer to go a bit lower on fats so that you can exchange them for a few extra carbs. I prefer carbs over fats anyways.
Don’t get me wrong, there were MANY other things I ate during the 90 days, but these sample meals cover over 90% of what I ate as a default daily diet. My dinners were usually a lean meat (chicken, fish, etc.) and lots of veggies. Sometimes I got creative and did something like that taco salad I mentioned above. But usually, it was run of the mill lean meat and veggies (like broccoli or green beans).
I tried to keep bread and rice to a minimum since they pack so many carbs. They are HEALTHY carbs, so you can use them if you want, but be sure you are tracking it so that you know how much you are getting and to be sure it doesn’t blow your fat shredder %.
When I ate out, I always looked for a green salad with grilled chicken, or steamed veggies with either chicken or fish. Dressings, butter, and bread will KILL your diet. Avoid them like the plague!!!