P90x Level 3
Aug 01, 2012 P90X NUTRITION PLAN - FAT SHREDDER (LEVEL III) pinchingpennies2011. Unsubscribe from pinchingpennies2011? Cancel Unsubscribe. Subscribe Subscribed Unsubscribe 8.55K. P90X is a well-structured exercise program that you can easily adapt for most fitness levels. The workout is demanding, taking 60-90 minutes of exercise 6 days a week.
P90X vs. P90X2 vs. P90X3 – Is One Right for You?
- 8 July, 2014
The P90X Revolution! The complete 90-day, home fitness system designed to get you in the best shape of your life.
The P90X system is based on the concept of “muscle confusion,” which means varying the workout schedule and introducing new moves so the body never fully adapts. This is similar to the periodization techniques athletes use to get their bodies in top condition. It also has a basis in science; research suggests that workout programs that offer variation bring greater benefits than those that do not.
As a NASM Personal Trainer/P90X Certified Trainer, I’ve chosen this program group (P90X, X2 & X3) to coach and train because the physical adaptability, safety in bio-mechanical movement and customized nutritional plan are all designed in one package that offers real and sustainable results.
A quick look at each.
The Beginning
Back in 2004, I was in a gym in Phoenix during a layover and was watching a guy doing something very different. He said it was P90X. I’d never heard of it. As an avid exercise enthusiast, and as this was new, I of course quickly dismissed it. Over the next 5 years, I watched the infomercials and began to look more closely. You know the book “The Tipping Point” by Malcom Gladwell? – The tipping point is that magic moment when an idea, trend, or social behavior crosses a threshold, tips, and spreads like wildfire. P90X was in it’s infancy and hadn’t reached that point.
In 2009, my daughter and I began the 90-Day fitness & nutrtional program. The program uses Periodization (muscle confusion) in a 90-day Macrocycle, broken into Three 30-Day Microcycle’s. We committed to each other that we were going to complete this. After Week One, we were both so sore that it was painful to move. The Second Week the pain had subsided and we were getting the hang of it. The Third week was our strength week and the Fourth Week was peak. That was the first 30 day cycle. Two more to go! The Second 30-Day cycle, some of the exercises were changed up to prevent adaptation, yet still working the same muscle groups. Two things kept us going: The Father & Daughter element, and Tony Horton’s mantra “Just show-up & do your best”. The days we felt good, we’d push hard. The days we didn’t want to even be there, we’d “show-up” and give it maybe 70%. But we felt it was better than skipping it. We finished the program! I lost 25 pounds and my daughter was leaner than ever. We were hooked!
First Round P90X June 2009. Before, 90days after and still at it.
Equipment:
P90x Fat Shredder Level 3
Minimum: Lightweight Resistance Bands.
Optimum: Add Yoga Mat, Door Mount Pull-up Bar, Push-Up Stands, Light weights, Heart-Rate Monitor.
Schedule & Time Commitment
Monday: Chest & Back = 52:50 + Ab Ripper X 16:07
Tuesday: Plyometrics = 58:36
Wednesday: Shoulders & Arms = 59:53 + Ab Ripper X 16:07
Thursday: Yoga X = 92:24
Friday: Legs & Back = 58:56 + Ab Ripper X 16:07
Satuday: Your Choice of Kenpo X = 58:46, X-Stretch 57:32, or Cardio X 43:18
Sunday: OFF
Watch the P90X Intro Video
I remember finishing the first P90X Cycle thinking “Now What?” So we began again, and again…TEN P90X Cycles later P90X2 was released in Dec 2011. I was getting all the pre-release workout videos and couldn’t wait to begin this new program.
In 2009, I was attending the IDEA World Fitness Convention. The Conventional Weight “Machines” of the past were missing. In their place was functional fitness equipment with focus on multi-segment movement and emphasis on core. New Stuff – And this is what the P90X2 was about. NASM (National Association of Sports Medicine) worked with Beachbody & Tony Horton to design P90X2 using the OPT (Optimal Performance Training) Model. A perfect fit for me as my Personal Training is from NASM.
This next session, the whole family began. Wife, daughter and son-in-law. It was awesome with all 4 of us working out together.
The exercises were familiar to the P90x, yet the mechanics of the exercise were different. For example, we would do plyometric push-ups on the stability ball (the big inflatable kind) and a wide variety of medball (the weighted balls) pushups, all requiring core engagement. Arms & Shoulder days core engagment would be done through balancing on one foot (either resting on a medball or foot lifted off the floor). Yoga was shortened by half an hour. Plyometrics seemed a little easier on the body.
Technically, this is the most challenging of the P90X programs. Balance, Multi-segment movements, working metabolic and aerobic energy systems more aggressively, and of course the commitment. With that said, my greatest results have come through this program.
Equipment:
Minimum: Lightweight Resistance Bands. Stability Ball, 2 Med Balls
Optimum: Add Yoga Mat, Door Mount Pull-up Bar, Light weights, Heart-Rate Monitor.
Schedule & Time Commitment
Monday: Chest, Back & Balance = 60:15 + X2 Ab Ripper 16:07
Tuesday: Plyocide = 56:48
Wednesday: X2 Shoulders & Arms = 53:04 + X2 Ab Ripper X 16:07
P90x Chicken Salad Level 3
Thursday: X2 Yoga = 68:07
Friday: Base & Back = 56:26 + X2 Ab Ripper X 16:07
Satuday: Your Choice of Recovery & Mobility = 58:20, X2 Total Body = 63:45 or X2 Balance & Power 63:21
Sunday: OFF
Watch the P90X2 Intro Video
So, it goes P90X3, then P90X, then P90X2? Isn’t that confusing?
“They’re all different, and they all build on each other in both directions by adding different fitness elements. If you’ve already done P90X and P90X2, you’re still going to be challenged by X3. But if you’re starting from scratch, I think it’s the best place to begin.” – Tony Horton.
“Shorter workouts are a trend in exercise science right now and P90X3 takes that research to a different level. It has to do with interval training and compound moves and mixing different styles of training.” – Tony Horton.
So, we moved on to try the new P90X3 in Dec13. My wife loved it. Seriously, it’s 30 minutes start to finish including warm-up and cool down. High Intensity, little down time but doable and you’re done in 30 minutes. If you’re new, overwhelmed by the word “P90X” or time is an issue, this is the place to start.
Equipment:
Minimum: Lightweight Resistance Bands. Stability Ball, 2 Med Balls
Optimum: Add Yoga Mat, Door Mount Pull-up Bar, Stability Ball, Med Balls, Light weights, Heart-Rate Monitor.
Schedule & Time Commitment
Monday: Total Synergistics = 30 minutes + X3 Ab Ripper = 15 minutes
Tuesday: Agility X = 30 minutes
Wednesday: X3 Yoga = 30 minutes
Thursday: The Challenge = 30 minutes + X3 Ab Ripper = 15 minutes
Friday: CVX = 30 minutes
Saturday: The Warrior = 30 minutes + X3 Ab Ripper = 15 minutes
Sunday: OFF
Watch the P90X3 Intro Video
Summary
P90X – A great follow on to P90X3. Yet, through modification of the exercises, the program is totally doable as as a starter for someone with a reasonable fitness base. This is where I started and as of 2010 4.2 million others.
P90X2 – A more technical movement form of P90X. Bringing multi-segment movement in with emphasis on core stability to provide functional fitness. This is where my best results have come from.
P90X3 – If your new to P90x and have a reasonable fitness base (can do a push-up, walk for 10 minutes and do downward dog) or you want to get in and get out, this is where to start. Thirty Minutes a day, that’s 3 hours a week to lose that weight and get in awesome shape.
P90x 3 Schedules
You can find the official P90X Nutrition Plan here and use it accordingly
Contents
- The P90X Diet Plan includes three phases
There is known rule: „Be smart – eat smart“.
See also:
Healthy eating doesn’t mean restricting diet plans for only one period of time, it means lifestyle. It means:
- always think what you eat,
- choose quality products, and
- plan you meals in order to have better control of the amount you are consuming.
Healthy lifestyle implies well eating with combination of constant physical activity.
If you choose P90X program you must know that the diet plan is definitely the most important part of the program. 70 % of results come from your nutrition.
If you take nutrition seriously, you will be stunned what P90X can do to your body. People who claim that P90X doesn’t give them lean and transformed body have to know that muscles are made in the kitchen not in the gym.
P90X nutrition plan is made in conjunction with the P90X workout program that includes intensive resistance training routines. Main part of the P90X diet plan is to remove sugars, simple carbs, processed food and saturated fats.
Follow P90X diet plan in two ways
P90X does not require starvation diet because you must eat to fuel your workouts and to boost your metabolism. By tracking what you consume, you can target the right amount of fat, carb and protein. Depending of your lifestyle and your preferences, you can follow P90X diet plan in two ways:
- Portion approach – you follow the guidelines for how much of each type of food: fat, carbs, proteins, you eat each day. This approach is ideal for the planners and those who are good at organizing. This plan will give you an idea of how many servings of each food group you can have and how many calories each item contains. This way you can pick and choose which foods you want to eat.
- Meal plan approach – you are given a menu of all your meals as well as recipes. This way is better solution for those who like to cook. In order to do the meal plan you have to find out how many calories you should consume which will establish whether you follow Level I, II or III of the plan.
First, you have to learn about P90X Calorie formula to know your daily calorie target. This requires several calculations based on your body weight, resting metabolic rate and daily activity level to come up with your energy amount.
Simplified with the example it would go like this.
- Take your body weight and multiply by 10.
- This equals your Resting Metabolic Rate (RMR).
- Then add calories for your daily activity without calculating P90X +20%.
- Add your RMR, your Daily Activity Burn and 600 to figure out your Energy Amount.
- The energy amount is what you’ll use to figure out which level you should be in.
- Depending on your energy level, you will fit into one of three categories:
- Level 1: 1,800 – 2,399 calories per day;
- Level 2: 2,400 – 2,999 calories per day and
- Level 3: 3,000+ calories per day.
The P90X Diet Plan includes three phases
Keep in mind that you can customize the P90X 3-Phase Nutrition Plan to your specific needs and goals, so you get the absolute best results from your program.
Phase 1: Fat Shredder (days 1-28)
The P90X Nutrition Plan begins with higher protein in Phase 1.
This phase contains low calories intake in order to help you start losing weight in the first four weeks. Carbohydrates are reduced and protein intake is kept high to help with building muscle and burning fat. High-protein-based foods in this phase are designed to strip fat while strengthening your muscles.
During this phase it’s recommended that you follow a ratio of 50% protein, 30% carb, 20% fat. This means that 50% of your daily calories came from protein, 30% came from carbohydrates and 20% from fat.
Phase 2: Energy Booster (days 29-56)
Phase 2 offers a balanced mix of carbohydrates and protein, and lower amounts of fat. You’ll get an extra energy boost for enhanced performance. You will increase your energy in order to get further into the program. This phase is big relief for those who were missing carbohydrates, because in Phase 2, complex carbohydrates are added back into the plan to allow you to train harder. You can eat whole wheat bread, pasta or oatmeal. Protein intake also remains high so as to aid in muscle recovery. It’s recommended that you follow a ratio of 40% protein, 40% carb and 20% healthy fat.
Phase 3: Endurance Maximizer (days 57-90)
This phase is for devoted practitioners. Here is a higher amount on carbs to give you even more energy as you push towards the end. This phase contain complex carbs, lean proteins and reduced fat. Its focus is in maximizing the fuel available during the last few weeks of the system, helping you avoid plateaus and get chiseled and toned. This diet is called athletic diet.
Tips to follow during the phases
For best results, in all of the phases, try to eat frequent small meals and drink lots of water. You will need to drink eight 12 oz glasses of water per day on the program. You should be eating every few hours in order to speed up your metabolism by challenging it to keep processing calories.
It’s recommended to wait three hours after your last meal, before you can sleep. This will help keep undigested carbs from being stored as fat. If you can’t control it, one small protein shake would be the snack of choice before going to bed.
Eat real food like lean meat, eggs, low-fat milk and cheese, fresh fruits and vegetables, whole grain bread and pasta.
While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the phases.
Keep a daily journal to mark your food intake as well as your exercises. This is one of the most powerful ways to successfully change your eating habits and to keep in track with your progress.