P90X Nutrition Guide Made Easy

Step
If you1are
- Get
notacurrently
Fit Clubworking
Network Coach
with a Team Beachbody Coach from the Fit Club Network
(creators of this resource), we strongly encourage you to do so. We offer free fitness coaching
Click Here for Info on Free P90X Coaching
for all Beachbody's programs, including P90X. Find the details on our free Coaching program by
clicking the link to the right.
Click Here for the P90X Nutrition Guide Made Easy Post from The Fit C
Step 2 - Use Nutritional Level Calculator to determine calories.
Nutritional Level Calculator
Body Weight (Insert weight. Hit enter) 195
Resting Metabolic Rate (RM (weight x 10) 1950
Daily Activity Burn (DAB) (RMR x 20%) 390
Exercise Calories (600 calories/day) 600
Required Calories Per Day (RMR + DAB + 600) 2940

Step 3 - Consume daily required portions of each category.

Print appropriate page with your Level and use to track nutrition
Schedule only includes 6 days. Print multiple pages and continue with next sheet on day 7

Step 4 - Progress from Fat Shredder, to Energy Booster and finally Endurance Maximizer
Plans are individual. You will need to decide when to go to the next phase. Consult your Team Beachbody Coach for help.
The plan decreases protein and increases carbohydrates over time.
Level I - 1,800 to 2,399 calories per day Pages 2 - 4
Level II - 2,400 to 2,999 calories per day Pages 5 -7
Level III - 3,000 + calories per day Pages 8 - 10

Weekly Tracker KEY

"P90X" P90X 13 Week in home fitness program
"SHAKE" Shakeology (140 cal)
"DBL" Double Serving Snack - 200 cal.
"BAR" Protein Bar - P90X Peak Performance Protein Bar
"DRINK" Protein Shake - Beachbody Whey Protein Powder
"ACTV" Activit Daily Multivitamin
"PF" Beachbody Performance Formula
"SF" Beachbody Slimming Formula
"CAL" Beachbody Core Cal-Mag (Calcium-Magnesium) Supplement
"OMG3" Beachbody Core Omega 3 Supplement
0000001 000000
Copyright The Fit Club Network, LLC 2009
LEVEL I - Phase I
Fat Shredder (1,800 to 2,399 calories/day)

PROTEINS - 5 PROTEINS - 5
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 5 PROTEINS - 5
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 5 PROTEINS - 5
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8
0000002 000000
Copyright The Fit Club Network, LLC 2009
 SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL I - Phase II
Energy Booster (1,800 to 2,399 calories/day)
PROTEINS - 4 PROTEINS - 4
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 2 CARBS - 2
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 4 PROTEINS - 4
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 2 CARBS - 2
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 4 PROTEINS - 4
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 2 CARBS - 2
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1

0000003 000000
Copyright The Fit Club Network, LLC 2009
 WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL I - Phase III

Endurance Maximizer (1,800 to 2,399 calories/day)
PROTEINS - 2 PROTEINS - 2
DAIRY - 1 DAIRY - 1
FRUITS - 2 FRUITS - 2
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 2 PROTEINS - 2
DAIRY - 1 DAIRY - 1
FRUITS - 2 FRUITS - 2
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 2 PROTEINS - 2
DAIRY - 1 DAIRY - 1
FRUITS - 2 FRUITS - 2
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK

0000004 000000
Copyright The Fit Club Network, LLC 2009
 CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL II - Phase I
Fat Shredder (2,400 to 2,999 calories/day)
PROTEINS - 7 PROTEINS - 7
DAIRY - 3 DAIRY - 3
FRUITS - 1 FRUITS - 1
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 7 PROTEINS - 7
DAIRY - 3 DAIRY - 3
FRUITS - 1 FRUITS - 1
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 7 PROTEINS - 7
DAIRY - 3 DAIRY - 3
FRUITS - 1 FRUITS - 1
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
0000005 000000
Copyright The Fit Club Network, LLC 2009
 CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL II - Phase II
Energy Booster (2,400 to 2,999 calories/day)
PROTEINS - 6 PROTEINS - 6
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 6 PROTEINS - 6
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 6 PROTEINS - 6
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3

0000006 000000
Copyright The Fit Club Network, LLC 2009
 SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL II - Phase III

Endurance Maximizer (2,400 to 2,999 calories/day)
PROTEINS - 3 PROTEINS - 3
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 4 CARBS - 4
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 3 PROTEINS - 3
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 4 CARBS - 4
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 3 PROTEINS - 3
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1

0000007 000000
Copyright The Fit Club Network, LLC 2009
 CARBS - 4 CARBS - 4
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL III - Phase I

Fat Shredder (3,000 calories/day)
PROTEINS - 9 PROTEINS - 9
DAIRY -4 DAIRY -4
FRUITS - 2 FRUITS - 2
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 9 PROTEINS - 9
DAIRY -4 DAIRY -4
FRUITS - 2 FRUITS - 2
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 9 PROTEINS - 9
DAIRY -4 DAIRY -4
FRUITS - 2 FRUITS - 2
VEGETABLES - 4 VEGETABLES - 4

0000008 000000
Copyright The Fit Club Network, LLC 2009
 FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL III - Phase II

Energy Booster (3,000 calories/day)
PROTEINS - 8 PROTEINS - 8
DAIRY - 2 DAIRY - 2
FRUITS - 2 FRUITS - 2
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 8 PROTEINS - 8
DAIRY - 2 DAIRY - 2
FRUITS - 2 FRUITS - 2
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 8 PROTEINS - 8
DAIRY - 2 DAIRY - 2
FRUITS - 2 FRUITS - 2

0000009 000000
Copyright The Fit Club Network, LLC 2009
 VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL III - Phase III

Endurance Maximizer (3,000 calories/day)
PROTEINS - 4 PROTEINS - 4
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 5 CARBS - 5
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 4 CONDIMENTS - 4
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 4 PROTEINS - 4
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 5 CARBS - 5
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 4 CONDIMENTS - 4
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 4 PROTEINS - 4
DAIRY - 1 DAIRY - 1

00000010 000000
Copyright The Fit Club Network, LLC 2009
 FRUITS - 3 FRUITS - 3
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 5 CARBS - 5
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 4 CONDIMENTS - 4
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

00000011 000000
Copyright The Fit Club Network, LLC 2009
 P90X Nutrition Guide

P90X Nutrition Guide

Thursday Mar 17

Breakfast 7:15 1 medium apple, water, omega 3

Snack 9:30 8oz FF yogurt
Lunch 11:45 2 cups romane lettuce, 1 cup celery, 1 cup broccoli, 1 oz feta, 4 tbs FF-dressing
Snack 1:30 1 oz almonds
Post workout 4:00 1/3 cup protien powder, 8 oz skim milk
Dinner 7:00 1 piece chicken parmesan, 4 oz olives
Snack 9:30 1 cup whole grain cereal, 8oz skim milk

Friday Mar 18

Breakfast 7:15 1 cup whole grain cereal, 8 oz milk

Snack 9:30 1 piece string cheese
Lunch 11:30 2 cups lettuce, 1 cup cucumber, 1 cup broccoli, 4 tbs FF-dressing, 6oz chicken
Snack 1:30 1 medium apple
Post-Workout 4:00 1/3 cup protien poweder, 16 oz milk
Dinner 8:00 6 oz chicken, 2 cups romaine lettuce
Snack 10:00 6 oz salmon, 1 tbs olive oil

Saturday Mar 19

Breakfast 7:15 2 Whole wheat english muffins, 8 oz milk

Snack 9:30 1 oz almonds
Lunch 11:30 2 cups lettuce, 1 cup cuumber, 1 cup broccoli, 4 tbs FF-dressing, 6 oz chicken
Snack 1:30 1 large orange
Post-Workout 4:00
6 oz serloin burger, 5 pcs turkey bacon, 1 oz feta cheese, 1 cup lettuce
Dinner 8:00
Snack 10:00 1 pc string cheese

Sunday Mar 20

Breakfast
10:00 4 pcs turkey bacon, 2 cups strawberries, 1 whole wheat english muffin
Snack
Lunch 1:00 2 cups lettuce, 1 cup carrots, 2 cups spinnich, 2 pcs turkey bacon, 3 oz chicken
Snack 3:00 1 pc string cheese
Post-Workout 5:30 1 tbs peanut butter, celery
Dinner 8:30 9 oz chicken, 2 pcs bacon, 2 tbs FF dressing
Snack 10:00 16 oz milk, 1 whole wheat english muffin

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