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>>MONICA: Hi, everyone, my name is Monica Ward
and I'm one of the founding coaches of Team Beachbody. I know that when people
are looking at the P90X Nutrition Plan
and the portion approach can get really daunting, but I can take you down.
I was a former elementary school teacher and I just wanted to break it down for you
so you can find a very simple way to plan and distribute
your portions throughout your day while you're while you're on P90X.
So, I'm gonna give you an example of Phase One
Level One, the Fat Shredder. And, it's 1800 calories and this would be
what my day might look like. So, the first thing that I did
was, I want to decide when
I'm going to eat. And I want to be looking at eating meals between
um, every two and a half to three hours
so I'm constantly fueling my body and I wanna eat, like,
power mini-meals. So,
um, about 300 calories. Anywhere from 300 to 400 calories.
So, I was gonna write down really quickly the times that I would be eating
and then when Dave comes and looks over my shoulder you'll see that.
And then the second thing is based on my level, you get, uh, you know,
you can get little pieces of paper and then write down
the, um, number of protein servings you'd have,
the number of fat, so it kinda looks like this. And yes, I'm a total dork, so I put them
in color coding like, pretty much like you see 'em in
um, the nutrition guide. You know, so here is
the, uh, Fat Shredder and the different colors that you see,
and, and the page, uh, prior to that, you actually see
what number of servings that you get.
So, I'm just going to, um, show you how I distribute them out
in my day and then how I play my meals.
Okay, so I have written out
my schedule and, uh, on the schedule
I started off with my, uh, my Recovery Rormula, which is
part of my calories, so I'm writing...I'm putting in
when I space out my meals, my Recovery Formula. And then,
I - and this is just a matter of preference - I actually like to get my fruit
in the morning with, um, a dairy
and, and I like to have my protein
in the morning. And then,
um, about 9:30, I start to find myself
looking for a snack, so I go ahead and have a snack.
At, uh, lunch time I'm gonna get
a little extra protein, looking for like six ounces,
um, and I typically leave my carb
for dinner so that I can enjoy carbohydrates since my family
we'll eat, like turkey burgers or, um, Mexican food
or, um, we'll have just
some sort of a carb with our dinner. We might have whole wheat pasta, so I like
to save that at night for my family. And so I'll typically have
a, uh, my veggies and protein during the day and then
my other snack. I'll have a veggie with dinner, my two proteins.
At night, I'll have my fat - either
wait with this, but I usually keep my condiment, because I'll make a salad
and then I'll have a dairy for my snack. So, this is what it looks like.
Then, what I start to do is I substitute
these for actual foods, and so Dave's gonna show you that in just a second.
Okay, so after I distributed the portions throughout my day
and, I just want to note one thing...
uh, the Recovery Formula is taken within one hour
of your workout. So, if you work out in the morning, you're gonna take it in the morning.
If you work out mid-day or afternoon,
obviously within one hour of your workout, that's when you're gonna do it. But, um...so, this is what
your menu might look like for one day. Uh,
Your protein is gonna come from an egg white omelet,
you might have a cup of milk, and then your fruit would be
some sort of a melon, um
or strawberries or any of the fruit listed.
Your snack is gonna be Shakeology
Um, you will get your protein
for lunch with six ounces of tuna. Uh, you can get a cup of lettuce
and then some fat-free dressing, um.
For your mid-day snack, it's gonna be string cheese.
Um, and then for your dinner...
uh, for example, for the carb, you're allowed three corn tortillas.
You could get six ounces of shredded chicken,
a cup of vegetables
and avocado and make yourself some shredded chicken tacos.
So, that is just an example of how to distribute your food.
What I like about the plan is that you can choose whatever you like.
But, if you need any help with, um, your P90X nutrition plan
or you need coaching, please contact Monica
at thefitclubnetwork.com.
or just come to thefitclubnetwork.com.
That's T...H...E...F...I...T...
C...L...U...B...N...E...T
W...O...R...K dot com, and, uh, you'll see all of us there on the message boards or you can contact us.
So, good luck with your P90X program and I hope this helped.