Make a commitment to nutrition and your results will be legendary. I’ve tried to summarize the P90x nutrition guide [which all works great in conjunction with all other Beachbody programs] so you have a resource to visit 24/7.
There are many methods to nutrition, this method has been proven to work over and over again with the best results. It will take some getting used to, but once you dial it in you will see the benefits immediately.[tab: Step 1: Watch this video]
The first thing you need to do is take the time to watch this video, it will lay the foundation for your nutrition for the next 60-90 days and beyond:[tab: Step 2: Counting Calories]
I am assuming you took 9 minutes to watch the video, so I am here to help you fine tune things and get a lot more out of your nutrition. Make sure you also read through the nutrition guide that came with your program.
Just so you have it in front of you (some of us are visual learners), below will highlight how many grams of each category of food you should take in each day based on the % of each category you are shooting for.
This example is based the P90x nutrition guide [which can be applied to all workout programs] at 2,000 calories on the Fat Shredder Plan [listed below]
Based on the guidelines below, you can now figure out how many calories and what percentages you need to meet your goals (and use www.myfitnesspal.com to track everything and add it up for you):
- 2,000 cals x 50% protein = 1,000 cals protein. Protein has 4cal per g, so 1,000 cals= 250 g protein
- 2,000 cals x 30% carbs = 600 cals carbs. Carbs are 4cal per g, so 600 cals= 150 g carbs
- 2,000 cals x 20% fat = 400 cals fat. Fats are 9cals per g, so 400 cals= 45 g fat
What phase of the nutrition should I start with? When should I switch to the next phase? At 30 days? After 1 round? How many calories should I aim for?
Feel free to ask questions, but really study this page and your nutrition guide that comes with your program and really try to learn as much about nutrition as you can. As you know, nutrition is 80% of the results.
When you commit to these workouts, you need to have a nutrition plan that is dialed in to help your body produce the results you are working to achieve. Workouts alone won’t do it.
You need to commit the best you can to eating and drinking clean and healthy. Try for the next 60-90 days to only drink water and your Shakeololgy!
What about eating out and alcohol? An occasional dinner out and drink are fine, but track that so you can still stay within your allotted calories. Every “cheat day or meal” will set you back 2-3 days from getting to where you need to be. Once you are where you want to be, feel free to cheat.
Remember, the guidelines below will be different for every one of us because at any point, we are different people with different goals and our bodies are different.
What should I track?
- EVERYTHING! From the bbq sauce you are using, the alcohol you are drinking, to your Shakeololgy, you should be weighing and tracking everything you put into your belly. This is the most accurate way and will give you the best results
Seems like a lot of work, huh? The first couple weeks will take some adjusting and then it will become second nature.
Here are the basic rules of thumb for where you want to be on your nutrition based on your height, your gender, and your goals (shed body fat, maintain weight but get stronger, or build mass).
These rules of thumb will need to be experimented with and tweaked for each of you based on how your body responds, but this will get you very close to where you need to be.[tab: Nutritional Plans]
Pure Athlete Fitness’ rules of thumb and nutrition plans:
PHASE 1: FAT SHREDDER
This is where most of us will start. If you are carrying extra weight, start here and stay here.
If you are MORE than 2% away from your body fat goal, you need to be on a fat shredder plan. 50% protein, 30% carbs, 20% fat.
Let’s say your goal is 8% body fat — as long as you are over 10% body fat you will stay on fat shredder (whether that takes 1 month or 6 months). We want to shed fat fast until we get very close to our goal before switching to an energy booster phase 2 diet.
You also need to be running a good deficit of calories (taking in less than you burn in a day). As for the total number of calories, here are the recommendations:
- 6′ and above = 1900-2200 cals per day.
- 5’6 – 5’11″ = 1700-1900 cals per day.
- less than 5’6″ = 1500 cals per day.
- 5’6 and above = 1200-1400 per day.
- less than 5’6″ = 1000-1200 per day.
Running the fat shredder at these calorie totals will results in rapid body fat loss while building muscle, which is what we are after in this stage.
PHASE 2: ENERGY BOOSTER
If you are within 2% of your ideal body fat, you need to be on an Energy Booster Plan 40% protein, 40% carbs, 20% fat.
The Energy Booster Plan is close to your maintenance calorie level. During this plan, the main goal is a slow reduction of body fat but a lot of energy for getting stronger and building muscle. This is where you see fine tuning of your results.
- 6′ and above = 3,000 cals per day.
- 5’6″ – 5’11″ = 2600-2800 cals per day.
- less than 5’6″ = 2200 – 2400 cals per day.
- 5’6 and above = 1400 – 1600 per day.
- less than 5’6″ = 1200 – 1400 per day.
PHASE 3: ENDURANCE MAXIMIZER
If you are already at your desired body fat % then it’s time to build MUSCLE!! (But NO, you can’t start bulking if you still have body fat to lose! ) You must first get the body fat where you want it using the Fat Shredder Plan or Energy Booster Plan before you start bulking up.
For a muscle building plan, you need a lot of carbs to give you tons of energy and fuel the muscles to the max. 50-60% carbs, 20-30% protein, and 20% fat.
But make sure those carbs are GOOD carbs! Fruits, veggies, grains, wheats, oats, etc.
And you need to take in a calorie SURPLUS to help you gain weight, but you want to monitor your weight closely to be sure you are at a steady pace of about 1 lb per week. If you are gaining more than that, it will be body fat which you don’t want.
Guidelines for total calories on a Bulking Plan (but you’ll need to adjust based on how fast you are / aren’t gaining weight each week):
- 6′ and above = 3,600 cals per day.
- 5’6″ – 5’11″ = 3000 – 3200 cals per day.
- less than 5’6″ = 2800 – 3000 cals per day.
- 5’6 and above = 1800 – 2000 per day.
- less than 5’6″ = 1600 – 1800 per day.
As I’ve stressed so many times, weighing and logging everything you eat each day will not only hold you accountable for your nutrition, but help you hit the correct %, with the correct total calories leading to AWESOME results!
- Create an account here: www.myfitnesspal.com
- Set your GOALS based on your total calories and percentages (you will get percentages and calories from the above phases)
- Start plugging in all your food.
- Add me as a friend so I can help you: pureathletefitness