Tip:
Highlight text to annotate it
X
DAVE>>Good afternoon.
I'm here today to talk to you about nutrition,
which is always something people have a lot of questions about.
We put together what has become a pretty popular post on our website
about the P90X Nutrition Guide. The post contains a couple of useful resources.
If you're watching this on our website
you'll see these resources all on this page.
If you're watching it in YouTube, I'll put the URL on this page as well
and you can link over to our website. There's really two resources there
that I think are very helpful. One is an Excel spreadsheet,
which I'll explain in a second. The other is a Word document...
...a couple of different Word documents, which are really just operating as shopping lists.
So, I wanna focus in on the spreadsheet because that's where most of the questions come from.
The whole point of the P90X diet is that it will change over time, a lot like P90X does.
The idea is that early in the diet, you're eating a lot of lean protein
and that lean protein jump-starts your metabolism,
helps you to lose fat fast.
Over time, what it does is it builds back in carbs and allows you to get the amount of carbs you really need in order
for muscle repair and a lot of the other functions and to keep your energy level up.
You know, if you're maybe doing doubles or something like that
or, if you're like me, triathlete. I just went and and checked in for the Tempe International Triathlon earlier today.
The first page of the spreadsheet looks something like this.
The first thing you do is, you figure out what your caloric needs are.
So all you really have to do is type in your body weight in this first box here
and it will do the calculations for you. Uh, this is not a calorie-deficient diet necessarily.
I think it's easily adaptable to be a calorie-deficient diet,
but, the diet assumes that you're burning an average of 600 calories per day doing these workouts
and it replaces those calories specifically.
So, all the other diets will say, you know
"We'll try to run a calorie deficit in order to get you lose weight."
I think you can do that on this diet,
but that's not the way the diet was necessarily structured.
The second sheet is the one where we get most of the questions
and these are daily trackers. So, this would be a one day, two days, three days...
so it's a six day tracker is all I can fit on one sheet.
And, there's several different of these. For example, I am currently in Level 2, uh, Phase 3
So, Phase 3 is the Endurance Maximizer,
which works for me. Lots of carbs, you know, and that's what I need in my diet to fuel me.
But, what people get confused about is they say
"Well, you know, my caloric needs don't match this sheet perfectly."
And, that's because there's a big range here - about 2400 to almost 3000 calories.
If you add this sheet up and figure out what the calories are here,
it's either about 2,620, if you were using a whey protein shake,
or about 2,540, if you're using Shakeology. So, it's maybe on the low end, maybe in the middle somewhere.
What you need to figure out is,
if you were, for example at 2,800, this is not gonna be enough calories.
You need to add calories in somewhere, get some more calories.
So, first I just want to bring that to your attention...that you'll need to tweak this a little bit
to meet your own needs. And, if you look at the shopping list or the Word document,
it'll tell you, for example, protein is 100 calories, dairy is 120, fruit is 100.
So it tells you what these calories are, so it's very easy to do the math here.
One place that I think you can get more calories
and is a good place to focus on
is healthy fat. The diet itself, I think, is maybe a
little deficient in that department. I have been listening to a lot of people
and reading a lot about this and I have come to believe that the more
healthy fats you have in your diet, the better. So, these are things - not saturated fats,
not trans fats, but monounsaturated fats in particular are really good for you.
Good sources are almonds, avocados, olive oil. These types of healthy fats are really good for your body.
They help with cell recovery and a lot of other functions that your body needs.
Uh, so, that's a really good place to get those.
You know, if you're just looking for
maybe 100 calories, add in, uh you know, 15 almonds to your diet a day
and you get a bunch of healthy fats there and an extra 100 to 200 calories.
You can't go wrong with that, so that's something I would highly recommend.
I just wanted to respond to a lot of the questions we get about this.
So, hopefully that's informative. Hopefully you get to start using this.
Hopefully, it helps you.
If it does, please leave me a comment. Let me know your thoughts about it.
Uh, spread the word, pass it on to other people and, uh,
just let us know what you think. We're always interested to get feedback
from people who are using our stuff and when that happens, we like to update
our posts. This is an update of an old post that has been kind of a fan favorite, so
we're happy to do that. Hope you guys have a great day and
wish me luck on my day tomorrow. Bye.