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P90X: Getting Startedon July 13th, 2008 by Matt
So, you’ve decided that P90X is the workout and diet plan for you to achieve lasting fitness and health for the rest of your life. Excellent! You won’t regret making the commitment. Now that you’ve ordered the DVDs, you need to get ready for their arrival. You ordered the DVDs, right? Equipment NeededYou will need some equipment. Don’t worry though; it’s not much and you may already have some things. Let’s start with the most important first. Weights or BandsYou’ll need either dumbbells (free weights) or resistance bands. There are a ton of options for each, but there are some basic guidelines you should remember when choosing. You can get simple free weights at many department stores as well as sporting good stores. I recommend getting single piece weights. You can buy them in sets, but if you get the interchangeable plate design dumbbells, it may end up slowing you down. However, there are newer options now that let you adjust the weight of each dumbbell. These are very cool, but usually cost more at this time. If you get the single piece dumbbells, make sure they are coated for a good grip (or use gloves). Look for polychloroprene (i.e. Neoprene), or any kind of rubber/vinyl, coating. Here are links to some affordable dumbbells of each type: Resistance bands are very versatile tools for strength training also. Each band is rated at a certain resistance, but you can vary the amount of resistance depending on the distance from the handles you pull. This actually allows for a much broader range of resistance. One option that I appreciate are bands that can be interchanged with a set of detachable handles. There are several types of bands that you can purchase. I, personally, own the full set of bands sold by the creators of P90X. Once I figured out how to easily swap the higher resistance bands among the handles, I really grew to like these bands. Pull/Chin-Up BarA good pull-up bar or chin-up bar is something that you will absolutely need for this program. Depending on the type of person you are, you will learn to love or hate pull-ups. That said, you want to get a bar that makes the whole process much easier on you. You can get one that stands free like a tower on your floor. These are usually adjustable in height. A cheaper alternative is a bar that installs in a doorway. Some of these require a sturdy doorway with trim that you set the bar onto. Others need brackets screwed into the studs of your doorway with the bar resting into the brackets (these usually telescope to the appropriate length). Below are links to a couple of each type.
Fitness Floor MatAnother essential for your workout plan is a floor mat. You will be on the floor for an hour and thirty minutes of extreme yoga. You will be sweating through plyometrics (jump training) for about an hour. You will be stretching all your muscle groups for another hour. Thankfully, these exercises are on different days. However, you will need a floor mat that is thick enough for these activities.
Heart Rate MonitorSeveral workouts in this plan are cardio-based: Plyometrics, Cardio X, and Kenpo X. In order to get the most out of these workouts, you should monitor your heart rate. It is important to keep your heart rate within an ideal range for burning fat. A good monitor will prompt you for your physical attributes and calculate the rest for you. After a proper setup, you can equip the monitor and it will beep when you are out of your range. This allows you to adjust your activity to get back into range. Other EquipmentSome other equipment that you may get could improve your experience. Most importantly, a way to monitor your fat loss is very nice to chart your progress. You can get a standard caliper or an electronic monitor. Some are built into weight scales, others are hand-held. If you have wrist issues or want to get more range of motion out of your push-ups, you can purchase a pair of push-up stands. I have a bad wrist, and a set of push-up stands are great. Lastly, yoga blocks are absolutely great for so many people. For me (and most guys), yoga blocks will help to perform the more advanced stretches which would otherwise not be possible. For the more flexible people out there, yoga blocks will help you stretch beyond normal means. SupplementsI suppose it is possible to experience this workout plan without supplements. However, I really do not see how this would work. In order to meet your dietary needs, I sincerely recommend that you invest in supplements. You can get all of these items at GNC, Vitamin Shoppe, and other similar shops. VitaminsThe foods we have available to us today are usually very short on the vitamins and minerals our bodies need. Then, if you take on any workout plan, let alone an extreme plan, you will really need the vitamins. Get a multi-vitamin for men or women. For the P90X program, consider getting a multi-vitamin that targets sports activities or athletes. ProteinThe first phase of P90X expects you to really put down the protein and lay off the carbs. It is really, really hard to eat enough protein via food. You’ll want to consider a protein powder supplement. I keep it simple. I consume a generic brand of whey protein that is chocolate-flavored. It actually tastes great mixed with just water (this has come a long way in the past 10 years). 1 scoop of this stuff is equivalent to 1 protein on the P90X diet plan. Be aware that whey protein contains eggs, so if you are a strict vegetarian, look for an alternative to whey. You can mix a protein drink as a snack in the middle of the day and get a full protein count toward your daily goal. Recovery DrinksAfter an extreme workout, you need to recover; and fast. There is an important 1-hour window, right after your workout, when you have the opportunity to help your muscles recover from the stress and strain beyond natural means. Consuming a recovery drink after such workouts, you will experience less soreness and will actually repair your muscle tears so much faster. P90X has a recovery drink that I understand is great. However, my wife and I decided to find out the ingredients and find an alternative. The key to a recovery drink is the 4:1 ratio. That’s 4 parts carbohydrates to 1 part protein. If you want an alternative that is fairly affordable, I recommend Accelerade. You can find it at GNC and Vitamin Shoppe at a decent price. I believe GNC only has 2 of the flavors, while Vitamin Shoppe has all 6 or 7 flavors. You should take 2 scoops of Accelerade, but you may want to divide that up into 2 drinks unless you like it strong. This stuff tastes great and we always look forward to it after a workout. Note: Accelerade (and most recovery drinks) use whey, which contains dairy. So, if you are strictly vegan, know this fact and read the labels to find something suitable for you. SummaryIt may seem overwhelming at first to get started on a high intensity workout. However, once you make a list of the things you need, it is not that bad at all. If you have to purchase everything listed here to get the most of your P90X workout plan, you can expect to spend the following amounts:
You will not regret commiting yourself to this workout plan. P90X definitely guides you to real results of fitness. I mean long-lasting fitness. My wife and I love the results we are getting. I expect to finish the program, take a small break, then start it all over again. Yeah, it’s that good! Good luck! Tags: fitness, health, life, p90x | Posted in: Health, Fitness, & Food, Life in General Leave a comment, or track back from your site. The preceding is the opinion of the author(s) and is not intended to malign any religion, ethnic group, club, organization, company, or individual. The views of the writer are his own, and do not in any way reflect the views of the site they are posted on, other sites affiliated with this site, the staff involved with the site, or any other members of this site. For more information, review the full Terms of Use for this site. 212 Responses to “P90X: Getting Started”Leave a Reply |
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Hey Matt,
I started P90X today, and the workouts were hard as hell. I’ve tried to follow their nutrition program, but woke up late and skipped breakfast. So, my first question is what should I do when that happens ?
I’m 25 years old, 250 lbs , 5 10 and I want to loose weight and gain muscles.
Should I stick with the P90X nutrition guide ?
My RMR is 2500 + 500 for daily activity burn + 600 calories for the P90X program = 3600 calories. Do I really need this many calories, since my goal is to loose weight also ? Is this program even right for me ?
Thanks,
Ed
By the way Matt, I’m doing level 3 right now, should I do a lower level ?
Ed,
Level III sounds right for your weight, but I really think you should try a program that’s a step down first for a while. Then, come back to P90X and bring it! Feel free to come back here anytime; whether you’re P90X-ing or otherwise.
Hi Ed,
Generally, you do not want to miss a meal. If you have to, eat as soon as possible. If you have to wait due to working out, be sure to get past about 45-60 minutes after you finish your recovery drink. Then, make up that meal immediately.
I know 3,600 calories sounds horrific. However, evaluate how many calories you were eating daily before this program. If it was more than 3,000 calories, this sounds right. If not much more than 3,000 (or you were eating less), than I suggest you take what you were consuming and add about 400 calories (i.e. if you were consuming 2,700 calories, go with 3,100 for this program).
You may want to reconsider this program, as you’ve hinted. See how a week goes. If you are exhausted all the time, event after a nearly perfect day of working out and eating right, it’s time to shelve P90X. Consider getting P90 (without the “X”) to start off with. After you drop about 50-60 lbs with another program, grab your P90X discs off the shelf and press play again. You may have to do another program multiple times, but something like regular P90 should do the trick quite well. It’s also available at a huge discount nowadays, since it’s been out so long.
I think one mistake many people make with P90X is seeing it as a super weight-loss program. It reality, this is an extreme muscle-building program. Granted, building muscle naturally burns fat, but I’ve known way too many people to get injured on P90X because they were not quite at the right level to begin it. Drop some of those extra pounds while still getting some solid muscle on P90 first. You’ll feel great and be more apt to come back to give “X” a go. That’s when you will really put on the muscle and shred the last bit of fat you may still have.
Don’t discourage! This is definitely something you can pull off. The fact that you bought this program and started it proves that you truly want the change.
A) Your weight in pounds
B) Multiply A by 11 to get your resting metabolic rate
C) Multiply B by 1.6 to estimate your daily calorie expenditure through normal activities
D) STRENGTH TRAINING – Multiply your number minutes per week of ST by 5
E) AEROBIC AND SPRINT TRAINING – Multiply your number of minutes per week of AAST by 8
F) Add D and E together and divide by 7
G) Add line C and F together to get your ‘ Daily Maintenance Calories
Hi julien,
This looks like a great formula. What is your source for this formula?
This site is great! Thank you for all the time it must have taken to provide answers to THESE SPECIFIC P90X questions. I’ve been looking for answers of these sorts for awhile now. I apologise ahead of time for the questions to come:
I just recently started my P90X and like many people on here, I’m confused as to what my exact caloric intake should be. I’m assesed as level II per the guide but,…seriously? That many calories? Also, like many others, my day is busy and it seems tough to fit all the proper calories in with what would have to be all of the necessary feedings.
I guess I’m wondering if you could break down a decent schedule? I know the nutrion guide “kindof” does but…
I’m working out in the morning, usually around 7 am, so we’re looking at an hour and a half for most workouts(including abripper days), plus I haven’t worked out like this in years, so I’m taking advantage of Tony’s “Hit the pause button” advice. Should I be eating breakfast somewhere in the morning? Egg whites, turkey bacon? But if I eat, I must do it an hour before working out? Man, that’s early.
So after I work out, I take some Accelerade but NOT a protein shake or anything or else I’m canceling the benefits of the Accelerade? Also, protein bars should not be mixed with protein shakes as that’s overkill and/or useless?
Where do I fit my breakfast, Accelerade, protein shake,1st snack, protein bar, lunch, 2nd snack, protein bar/shake and dinner, all the while getting my full load of calories but not carbs in a day???? I desperately want to do this program right and gain as many benefits as I can from doing it. Just afraid the diet will derail me. Thanks for listenin’.
Hi Brandon,
It’s definitely tricky getting started. 2,400 calories is a bit, but you will likely need it; trust me! If you were eating around 1,800 calories without working out, the extra 600 calories is for this workout alone. The first couple days are the worst for such an increase in your eating. After that, you’ll be hungry enough to eat that much.
Working out in the morning is an added challenge with this program. You’ll need to save your breakfast for after the workout unless you finishing eating an hour before starting the workout. Here are you morning options for working out:
Option 2 is better on time, if you can do it. However, working out for so long after waking up with no food can be tough. You may have to have a really light snack 20 minutes before working out to get by. If you have such a snack, avoid protein. Protein soon before a workout of this magnitude will make you tank; horribly. I know this from experience; I could barely do a tenth of my normal as my body feverishly processed the protein, preventing me from using the necessary energy on the workout.
Also, I commented a few days ago on ways to ensure you get more calories out of what you are eating. If you don’t meet your caloric intake on a day, see how tired you are the next day after your workout. If you are not keeping up with the program and getting better, try harder to get those calories up.
Let me know if this helps.
Thank you so much for all the help! especially the link to the accelerade.
something you MAY want to add..whey is found in milk, so if someone has a lactose intolerance, they can have serious issues with whey.
I have a lot of food allergies [wheat, dairy, soy, eggs] so hemp protein is the only thing that works for me. they also make a soy protein for vegans.
I don’t know if you want to post all of that, but it may come in handy for someone.
Thanks!
You make a good point, Jamie. Whey is a byproduct of the cheese making process. Whey is intentionally separated from the lactose; however, it’s not perfect and was directly related to it at one point.
I also recommend to people that have rampant allergies to consider pea protein. All vegetable; no dairy, soy, egg, or other stuff.
Hi –
I just wanted to say thank you for posting this. This was absolutely great information. I am getting ready to start the P90X program and needed some questions answered and they were all answered here!!
Thanks again
Hi Matt,
Im starting the p90x next week and I was so confused and still am a bit but your website just cleared a lot of questions I had, thanks! It truly is a wonderful site! Im a bit confuse on the diet plan that they have. Im suppose to be doing Level I with 1800 calories a day. I wrote out what Im suppose to have for the day but it doesn’t add up to the calorie intake a need. Im about 500 calories short but it makes no sense because I have incorporated foods from each group. am I doing something wrong?
Hello Iris,
Don’t fret! Not everything is fully explained in all the manuals of the program. This is something my wife and I struggled with at first too. The catch is to make the most of those types of foods that naturally carry more calories. Your “money maker” will be carbohydrates. Here’s the trick.
Pick from the allowed protein foods from the manual that also contain a decent amount carbohydrates. An example of this is legumes (beans). Legumes are considered a carbohydrate portion; however, they are notorious for proteins too. So, you’re satisfying a serving of carbohydrate and getting some extra calories from the proteins they carry. Another example is avocado. It’s listed under fat in the manual, but is packed with calories beyond the standard (a pure unsaturated gram of fat is 120 calories), due to the carbs in it (it’s a fruit after all).
You’re natural tendency will be to choose foods lower in calories, because that’s what you’ve always looked out for. As you’ve discovered, you need to find foods from the same categories that are “loaded”. Let me know if this makes sense and is helpful enough or not.
Thaks Matt! you are wonderful! It makes total sense and now I’m ready to Bring it!
I’m glad you’re ready! Good luck and have fun.
Matt I have one last question. What protein bars do you recommend as an alternative to the p90x protein bars?
Hey Matt (aka nutrition guru)-
Thanks so much for the link to my blog! =) I hope it is as helpful to people as your site and your advice have been for me!
- CJ =)
CJ,
I’m sure your site will do wonders for people. I saw some really tasty looking protein pancakes on it the other day that would be perfect for phase 2 or 3. Keep up the great work and thanks!
Hi Matt,
As everybody has stated great job on the site and you seem to be very informative. Let me give you a little background on myself so I can give you a better understanding of my situation. I’m turning 30 this July and decided that its time I get back in shape. Throughout HS and previous years I have been very active with sports like, soccer, track and ulitmate frisbee. (Yes, Ultimate frisbee) LOVE IT!!. Since I moved into a new place I have gained some weight and become out of shape. Not a great deal out of shape but have some extra weight I’d like to drop and tone up. I’m currently 6ft and about 186lbs give or take a lb or two.
My goal is again to burn the fat and tone back up. Possibly even adding some muscle mass as well. Now I am new to this whole self fitness world because all I use to do was run and whatever calories I consumed I simply burned off. I have all the gear I need to start my p90X workout and have been reading up on the supplements and recovery drinks. I have a local GNC down the street from me and I couldnt find where you mentioned what types of multivitiams you would use to replace teh ones P90x offers. I’m a total newbie on this stuff so given my history what do you recommend for somebody like me to get my desired results.
One last thing to mention is my diet is fair at best. REason I say that is cause I will have pizza, hamburgers once in awhile. I do try to balance things out with diary, fruits, cranberry juice, red meat ect. Following the diet plan p90x offers is very complicated to me and hard to follow. Not to mention seems very expensive. Any advice is greatly appreciated.
thanks again.
Nico
Hi Nico,
That is great! Making up your mind is half the battle for fitness. I’m a fan of the disc too. My dad played disc golf with the esteemed “Captain Snap” back in the 70’s and 80’s. Good stuff.
I recommend you pick up the Mega Men’s Sport mutli-vitamin from GNC. You can read my article all about supplements for P90X to get more information. As for your diet, one of the hardest things you’ll find is to eat enough calories! It’s odd, but downing 2,400 calories will seem daunting at first; especially, when you cut out nearly all carbs. If you can do it, pizza is a no-go for the next 90 days. If you want a hamburger, load it with vegetables and ditch the bun (or have it open-faced with just a single slice).
The food expense issue is really what you make of it. You will be eating more, and healthier foods are more costly, unfortunately. Stick to the simple and abundant proteins (chicken and ground beef) and vegetables to keep the cost down. You may want to shop somewhere that has a bonus card and start keeping an eye out for usable coupons. You can also take advantage of the season we’re in and buy veggies from local produce stands that you trust (or learn to trust). You should find that buying from those locals will often be a bit cheaper than grocers.
Feel free to peruse the P90X tagged articles for even more goodies (if you haven’t already). Good luck and have fun with this!
Hello Matt,
I am turning 42 on Saturday, and starting P90X on Sunday..I am pumped! I am 5′1 and 110 lbs. so I don’t need a lot as far as caloric intake. I got my Accelerade, in the orange drink and I was wondering which one of the flavors tastes the best, lemonade or orange? My other question is this: I drink the Accelerade an hour after the workout, and have the protein bar at that time or save it for a half an hour after the drink? GNC has a PRO Performance AMP Amplified Recovery Protein XR drink that was suggested. I compared it to the P90X protein product and it seems almost the same. Now, I would rather have the protein drink INSTEAD of the bar, when should I drink this, after my workout? Its hard to do what everyone else can do, because I am short and gain weight really fast.
Thanks for all your information, it gives me a better idea what I should shoot for in my goal to do this right.
Danielle
Happy birthday (tomorrow), Danielle!
I like the orange flavor. My favorite flavor is the lemonade though. My wife’s favorite flavor is the lime. However, she prefers mixing the lemonade with the lime (half and half) over any single flavor.
You should drink the recovery drink as soon as you finish your workout. Do not wait an hour to drink it; drink it right away. You have to drink it completely within an hour of finishing your workout in order for it to be effective. The sooner you drink it, the better. Also, if you can help it at all, avoid eating or drinking anything else (other than water) for 45-60 minutes after you finish the recovery drink. The 4:1 carbs to protein ratio only really works if you do not upset that balance by adding more carbs or protein (like a bar or shake) while the drink is being processed.
If it is a true recovery drink, it must have 4 parts carbohydrates to 1 part protein (i.e. 20 g carbs, 5 g protein). If it does not have that ratio, it cannot be used effectively as a recovery drink. For some reason, GNC keeps recommending protein heavy mixes as recovery drinks. If their drink is heavy on protein, feel free to have that instead of the bar for your protein supplement, just not your recovery drink.
As far as when to have protein supplements (bars or drinks), choose to have them throughout the day when you cannot eat enough protein. Just be sure that you don’t waste your efforts. Synthetic protein cannot be processed by your body as fast as natural protein. Therefore, most of the bars and drinks should only be eaten until between 20-30 grams of protein in a single sitting. After you eat that much of the supplemental protein, make sure you wait another hour to hour and a half before eating more of it. Your body will just ignore more than that amount and get rid of it. Natural protein (meat, soy, egg, etc.) is a different story. You can ingest several servings of natural protein at a time and your body will handle it just fine.
Good luck and have fun on Saturday and Sunday!
Thank you for the tip! One more thing, what about ground turkey…how much is considered 1 portion?
Danielle
Danielle,
You’re welcome! All lean protein meats follow the same basic rule of portioning. 1 portion is always around 3 ounces weighed.
I’m starting P90X on Monday. I’ve read through the nutrition plan I don’t know how many times and have been spending a lot of time reading here as well as the P90X website. There is one question I haven’t really gotten an answer to. If you are starting in Phase 1 (fat shredder) when should you transition to Phase 2 and subsequently to Phase 3? Should the phases follow pretty much the months? I am level 3 for the nutrition level but question being at that level and really feel I should be in level 2.
What are your thoughts?
Jack
Great site and information here by the way. Love it.
Hi Jack,
I’m glad you enjoy the site!
You should transition between each phase every 4 weeks. It is the same as when the workouts transition to new routines. I would say that if you are questioning being at level 3, then try level 2 for the first week. If you are still hungry 30 minutes after eating any of your meals, eat more…please, eat more. If that is the trend for the entire first week, consider going up to level 3.
While eating too much is certainly not good, eating too little is far, far worse. After a couple of weeks on the program you should have a feel for how your body is handling the diet. Just do not go hungry. Your body will pull from your muscles for energy instead of your fat if you go hungry. During this workout, going hungry is just like starving yourself. Eat enough to build those muscles even more and the fat cannot help but burn away. Muscle gain burns fat fast.
Good luck!
I love your site…so much info and help, thank you. I just have a quick question. Im starting the P90x for the first time. I would have liked to purchase accelerade as a recovery drink, only I live in Canada and GNC doesn’t sell that in Canada. Is there any other recovery drink 4:1 alternative for us Canadians?
Hi Luc,
I will look into Canadian alternatives at some point. However, you can always order Accelerade from Amazon.com. I don’t know if you can get the super saver shipping price in Canada. I checked Amazon.ca for Accelerade and they do not have it yet either.
Good luck until I can get back to you!
Where can I find answers to some P90X questions, like the nutrition part? I want to know if granola bars (Nature Valley, etc.) are counted as carbs or proteins? Also, same for protein bars (Tiger’s Milk, etc.). Has anyone made a list of these? Thanks.
Jason,
Some foods are tricky. I usually look at what is the most prevalent number on the label; protein, unrefined carbs, or unsaturated fat. I don’t know of a definitive list, but your best bet is to hit the forums, newsletters, and nutrition guides at Beach Body. I’ve listed the sites below. If you can’t find something in particular, ask about it on the Team Beach Body message boards. You’ll likely get an answer from a qualified Beach Body consultant.
Good luck!
Thanks for the info, looking it up now.
Matt,
Great forum and thanks for all the amazing insight. I am about to start a very intensive academic program that runs for about 22 weeks. 16-18 hour days with about two hours dedicated to physical training and the rest being moderate in physical requirements, mostly hand-eye coordination stuff. My question to you is, if this program may force my body into ketoacidosis, should I supplement with additional sugars for improved brain functioning? Is this even a concern?
Thanks,
Steve
Hi Steve,
This may be a concern, but only if you are not eating enough or you are not eating a balanced diet. By that I mean, you plan to not increase your calories during this program and/or you attempt to cut carbs or fat more than usual.
For diabetics or alcoholics, ketoacidosis is a huge concern during such an intensive program that you are describing. Since you are likely neither of those, the next biggest culprit causing ketoacidosis would be prolonged fasting. Now, that is probably not going to be the case either; however, with all those hours of physical activity, a state similar to prolonged fasting may occur if you are not eating enough.
Much like with P90X, the addition of intense physical activity absolutely requires additional calories. You will definitely want to eat more than usual during your 22 weeks. Depending on the intensity of your activity, you will likely want to ingest an additional 600 to possibly 1,000 calories. You will also not want to put yourself through a low-carb diet during that time. You will need those sugars; just make sure they are good carbs. Try to track your foods’ glycemic indexes as well to keep an eye on things. You do not want your insulin levels to get out of control.
As I always recommend/disclaim, please see your physician before you begin the program. Discuss what you will be doing and what foods will be available. Your doctor should be able to set you on the right track (even if that means referring you to a nutritionist) for the program. Is this program in a controlled setting? If so, you should have professionals on-site to instruct/recommend on an appropriate diet during this time.
Good luck! This sounds like an experience you will never forget, so enjoy it safely.
Great resource Matt! I’m starting P90X this week and have been working out for about a month to get ready for it. My question is two fold. I’ve been using Syntha-6 as a meal replacement which has 22g of protein and is 200 calories per scoop, drinking two scoops per recommended dose. I’m at level II and already take this shake three times a day along with a steady diet of fish chicken and beef daily. I also drink liqiud egg whites before bed which is about 34g of protein. This is more than enough per day now that I have to stick to the meal plan so where should I cut back and do I really need to stay around 30g per serving?
Also what do you think of Syntha-6 as a product?
Thanks
Corey,
From what I’ve seen of the nutrition facts for Syntha-6, it looks like the serving size is 1 rounded scoop. As for staying around 30g per serving, that’s really necessary for synthetic proteins; like the protein drinks. The egg whites shouldn’t be a problem with servings. Check your total caloric intake and make sure it doesn’t exceed your 2,400 calorie limit for level II. If so, definitely cut back.
The Syntha-6 product looks pretty good. It’s good to hear that you’ve been preparing for P90X. Good luck with the program and let us know how things go.
Hi Matt,
Thanks for creating this site, it was very helpful to me for getting the right equipment and alternatives to the P90x brand products!! Starting the program on Monday, very excited about it. Already tried a couple of the workouts and I’m ready to bring it! Most people I’ve seen do this to lose weight, while I’m trying to get muscle mass and get toned. Of course, I need to shed a bit of them handles (my body fat %is 18.6, I’m 37), and want to get my abs back.
My question is, even if I don’t need to lose a lot of weight, how important is the meal plan? I’m planning to follow it, (going shopping this weekend) but I’m always pressed for time and that may be my biggest challange… Also, anything you can suggest for bulking up? I have my whey protein, which I heard is good for muscle mass…
FYI: I bought the BioPro CTF formula, my local nutritionist suggested that instead of getting a recovery formula + a tub of whey protein to just go with the BioPro formula wich is both (packed with whey, aminoacids etc…)By adding 10oz of juice and eating a banana, I should have my 4 to 1 ratio after the workouts. And can of course be used with the meal planner’s protein shakes. It turned out to be cheaper and it made sense, but we’ll see how it works.
Thanks in advance! Hope you have a good evening!
Ciao!
Andrew,
The meal plan is very important. It’s designed to condition your body for muscle growth. It just so happens that a convenient side-effect of muscle growth is fat loss. It is challenging sticking to the meal plan with time constraints. I suggest finding some meals that you really like and make them in bulk on the weekend. Try to prepare your entire week’s worth of meals and just heat them up as you need them.
Whey protein is great. Check out my article on protein for more information. You can also look into creatine. I have an article all about creatine that should get you started.
So long as you meet the 4:1 ratio for your recovery drink, I don’t see a problem with that formula. I’m glad you found an additional combination that is cheaper and works for you.
Good luck and have fun with P90X!
Thanks for the tips, Matt!! Much appreciated!!
I am just starting my second week of P90X, and i have to say that i am hooked. I love the workouts, and i am also following the recommended diet. Here’s my concern, although i was going to the gym frequently prior to starting P90X, I stopped after i came back from a long business trip (my work schedule was consuming my time). Now I am only doing P90X without any additional workout regimen, except taking my dog for a walk/run. I am concerned that I will not get the same results because I’m not doing any additional exercise. My questions are the following: Will I get the same (or any) results by doing P90X without any additional workout routines? or are we expected to have an additional workout routine along with P90X?
Hi Angelica,
P90X is designed to be the only workout you need for 3 months. If you are interested in more than the standard, consider looking at the “Doubles” version in the P90X workout book. Also, if you add more on your own, be sure to account for the extra expended calories by eating a little more. You don’t want to go hungry or your body will go to your muscles for “food”.
Hi Matt!
Your site has been very helpful. Thank you so much for providing so much information.
I’m starting the P90x next week – I’ve got everything ready to go including my multivitamins, whey protein and accelerade. I weigh around 126 lbs and I wouldn’t consider myself moderately fit but I’m okay. I did pass the Fit test and I did P90 a couple of years ago. My problem is that I carry alot of my weight around my stomach and a lot of this has to do with the kind of job I possess. I sit all day in front of the computer and so my question to you is, I supposedly fit into Fat Shredder Level 1 – I’m not sure whether I should be taking this much calories if I don’t have a lot of activities throughout the day. Do you think I should cut it down some more? What do you suggest?
Thanks!
Lani
Hi Lani,
I’m glad the site is helping you. My wife fell about in the same area as you. You’d be surprised that you need those extra calories. If you starve your body during such an intense program, you’ll do nothing but lose muscle. Each workout is around 600 calories burned! That is truly amazing and why you need to eat so much. If you always feel full after following the plan for a week or so, try to cut 200 calories from the diet and try that for a week. Keep doing that until you find the balance that leaves you full but not hungry. Make sure you keep the same balance of protein, fat, and carbs through each phase.
Give it a shot as is first and see how you feel. You should always listen to your body. The hard part is actually hearing it correctly. ;-) Good luck!
Hey Matt,
This website is awesome!!! I just came across it two weeks into starting my P90X and boy I’m glad I found it. You’re doing great work filling in the holes on P90X journey.
Today I start my week 3 and can’t wait to see results at the end. Already ran into a few bumps as expected though…I’m 5′0″ and 106lbs and fairly fit having done Jillian Michael’s videos but the challenge is doing these workouts 6 days a week which gets tough trying to balance 14hr workdays on my feet and getting enough sleep. And the other challenge is eating right. I’m a vegetarian so that puts a little glitch on planning my meals, which for the most part include protein bars throughout the day. Otherwise, love the program and just got Accelerade from your recommendation.
Thanks!
Hello!
The time needed for this program is definitely challenging. Not only do you have to set aside time to perform the workouts, you have to prepare a lot of food. Furthermore, as a vegetarian, you will have to work around the protein issues that are not addressed in the diet plan. However, there is hope.
I suggest you look into pea protein shakes as a way to get your protein. You will really need to stay on top of protein with your diet lifestyle choice. It can be done though. The thing to consider is how much to take and when. Since most protein shakes are synthetic protein, you can’t really take 3 servings at once and reap the benefits. You may have to spread your servings out; you should wait about 1-1.5 hours between servings of synthetic protein to avoid wasting the extra you consume.
However, I’m not as versed in the pea protein to tell you if the above suggestion of serving management applies. It may be that you can have more than a serving at a time and your body will process it just like it would multiple servings of natural protein (food protein). I just don’t know enough about the process for pea protein. It may even come down to the brand and how they process it too.
Regardless, pea protein is definitely for you! Good luck and keep it up.
Hi Matt, I’ve placed my order for P90X, and I’m getting to ready to hit the ground running as soon as it arrives. I do have a question about some of the protien drinks that are recommended. I’m in ok shape for 41, but I do have moderately high cholesterol. I noticed most of the protien drinks are very high in cholesterol (about 23% of daily recommended). Should I be concerned, or will I make up for that by cutting out fat in my meals throughout the day (I haven’t had a chance to review the nutrition plan in depth yet)? Anyway, thanks for all your great advice and support for us P90X newbies!
Hi Jonathan,
I’m glad you’re starting P90X and have a good attitude about it all. Yes, most of the protein drinks out there have cholesterol, primarily because they are based on whey protein which derives from dairy (and even eggs). However, the biggest problem I have with the current regulations by the FDA with regards to posting cholesterol totals on food products is there is no requirements for the types of cholesterol. As you certainly know, there are 2 main types of cholesterol and they are totally different beasts when it comes to your health. Since there is no requirement on the details of publishing the numbers on food labels, we can only assume that they post total cholesterol. We don’t know how much of it is HDL vs. LDL.
I suggest 1 of 2 options for you. First, take one of the protein shakes to your doctor and have him/her look over the ingredients and help you decide if it’s suitable for you to take based on your changes in diet as well. Make a list of everything and make an appointment. Secondly, you can order purely vegetable-based protein shakes online if they are not available in stored near you. They are almost always based on pea protein and are extremely good products overall.
I highly recommend looking into pea protein shakes.
Good luck with the program! I wish you the best.
Thanks so much for your feedback Matt. I will definitely check out the pea protein drinks. Also, I’ll be doing my workouts first thing in the morning (I start the program tomorrow). Should I be eating something before my workout…if so, what would you recommend? Thanks again for all your great advice!
It’s tough working out in the morning for this very reason. You’ll be hungry, but it’s best if you can make it through the workout before eating. If you just can’t make it, try to eat quick burning carbs, so you can burn through them during the workout. The trick is to find quick burn carbs that are still good carbs (e.g. unprocessed, unrefined, etc.). Your best bet is a natural sugar without much fiber and no protein at all (e.g. O.J., grapes, etc.). Avoid protein because you will tank during the workout before you even finish. Good luck and have fun!
Hi Matt, I started P90X a few months ago, but I was not very consistent with. 2 weeks ago I started again and have finally been consistent. The first week, I supplemented 1 cardio day and the yoga day for a run. This week (in all honesty) was my 1st week ever to complete every workout everyday…I am wiped! I don’t know if it’s just now getting to me or if it had something to do with not running and solely doing P90X. I was definitely sore everyday and today (my rest day) I am soooo tired. So to continue with my honesty…I have also not been eating on the P90x diet or even close to it and I have not taken any supplements or drinks or shakes. I know that’s bad. My weight lose has also been on a hold for a few weeks now. I eat healthy, but after looking reading over my guides I realized Im not getting the nutrients I need to sustain me though my day.
So I’m trying to do it right. Planned my meals, went grocery shopping, stoped my GNC. I purchased the Atkins Bars and (just as the guy in one of your comments above) was sold the Amplified Wheybolic Extreme 60 as a replacement for the recovery drink. I want to make sure I understand. Atkins Bars I can get, but I can only handle purchasing either a protein shake or recovery drink. In that case, you suggest doing the protein shake? If so, are the bars and the shake plus eating right going to give me what I need? I am also breastfeeding and I haven’t seen anything about that. Is there anything I need to add for that reason?
Thanks so much.
Amanda
Hi Amanda,
I understand. None of this is simple or easy; that’s why it works so well when you do it right. I’m glad to hear that you realized your mistakes and got on track. I’m unsure why the folks at GNC keep insisting on that product as a replacement for the recovery drink. I can only guess that they may get some kind of bonus/commission.
Anyway, it seems that you may be better off going with a recovery drink over the protein shake and bars. You’ll be able to get the protein you need through just one of those (i.e. the bars), if you eat enough. The recovery drink will help tremendously with your soreness and more.
I also suggest eating non-fat Greek yogurt, if you like yogurt. My wife eats Chobani brand. That type of yogurt can be your dairy for the day and help you make up some lost protein. 1 serving of that yogurt is almost a full protein serving. In addition, you’ll get those active cultures and probiotics for good digestive health, etc.
As for breastfeeding…please, make an appointment with your doctor to discuss this exercise program. Before you see her/him, make a list of all the supplements you are taking daily, what types of foods you are eating throughout the week and the frequency of them, and the types of workouts you perform with their frequency. Your doctor will need to know all of this in order to advise you properly on what else you will likely need to keep you and baby healthy. My first guesses for deficiencies would be Vitamins A and D, but there are likely other things that may need special attention.
Good luck and let us know how things are going in a couple more weeks!
Thank you for the alternatives. I have spent a lot of time looking for alternatives that I could just go purchase (I like to keep my business local). Through all the searching I have done, this is the most complete and helpful site I have found! Thank you very much now I’m off to the store…wish me luck!
I’m glad this site has helped you find cheaper, local alternatives. Good luck and have fun!
Hi again Matt!
My husband has done the Lindora program before, which was very similar to the portion approach Phase 1, although Lindora is based around the concept of ketosis. I’ve noticed that P90x doesn’t refer to this at all, just curious if you have any thoughts on ketosis? Is this diet basically working on the same principle, just not talking about it?
CJ
Hi CJ!
I would guess that the makers of P90X did not want to add yet another term and concept into the mix for their followers. During Phase 1, your body will definitely produce more ketones as a result of the very small amount of carbs you’re taking in. In such a state, the body pulls from fats; both through the fat portions you eat and your fat reserves (yay!).
Most of these types of low-carb concepts are based around a small glycemic load. My wife and I even tracked the basic glycemic index for each of the foods we consumed on the program to help ascertain our total carb intake. This will differ somewhat from the carb portions allowed on this diet because things like the recovery drink, some protein shakes, bars, and even some of foods that are mostly in the fat category have a glycemic index above zero.
So, long story to get to the fact that, yes, the P90X program has the same basic principles during Phase 1. However, every good nutritionist will tell you that your body needs a fair amount of good carbs. Phase 1 is the purge phase to ween you away from any dependency you may have on refined/processed carbs. Phase 2 starts to bring good carbs back into the picture now that your body knows what it’s like without the bad stuff (and it likes it this way). Finally, Phase 3 gets you back to where your diet should be with regard to the portions of the main groups of foods.
That was a great question!
Hey thanks so much for the response, Matt!
My husband is now almost a week into the second month of the program. He has lost 6 lbs so far and 3 inches off of his belly. Yay!
So far I have kept him on the Fat Burner diet plan because he still has so much more to lose, and the impression I got from the P90x materials is that Phase 1 is focused on burning fat, and Phase 2 is just for maintaining the fat loss that has already happened. Then Phase 3 is an athletic diet that “must be earned.” I know that you’ve said before that if I keep him on Fat Burner for too long he will plateau. Do you think he will plateau weight-wise or just energy-wise? So far his energy still seems to be OK. I guess I’m worried that if I move him to Phase 2, he’ll stop losing weight. What are your thoughts?
Thanks again for all of your help.
CJ,
That is great news! 3 inches has to be very exciting. The good news is, it’s more important to lose the inches than the weight. As he gains more and more muscle, his weight loss may begin to level off. Remember, muscle weighs a whole lot more than fat! I think you’d be okay extending the phase 1 diet by another 2 weeks. You don’t want to keep up with low-carb dieting for too long because your body needs those carbs. It’s just not natural, nor is it good for you, to reduce carbs for long.
Don’t worry as much about his weight; look at his body fat percentage. You got a monitor or calipers to measure that, right? That should be your focus. Of course, there is also another option; he can take a couple weeks off after he completes the 90 days, then start all over again. A lot of people with extra weight do just that.
Keep up your support of him and good luck with your diet/nutrition blog.
This is so informative. Thanks! I am about to begin week 4 of P90X. I started at about 108 lbs and am 5 3 1/2″. Like Danielle, I want to lose some belly fat and tone up. I still can’t do a single pull-up w/o a chair and only push-ups off my knees. I’m hoping to see some real results by the end of this, and am wondering how important the diet is. I didn’t really stick to the diet the first 2 weeks, but have been trying this past week and going forward. As for the recovery drink, I have not been using one. Is it really necessary to achieve results, or just to make you “feel” better after a workout? I am sore after workouts, but not uncomfortably so. As for a protein supplement, I just started drinking Muscle Milk. I haven’t really kept track of exactly how many proteins I eat during the day, as I don’t know how many ounces a chicken breast or slice of turkey is – but I’ve been eating lots of chicken and turkey and limiting myself to just one carb from the list a day. I also eat 2% cottage cheese as opposed to 1%. How important is it to strictly follow the diet? Is it ok to just eat lots of protein, some fruits and veggies and dairy and limit carbs? Or do I have to follow the plan exactly to get results? I was hoping just eating healthier would work. Finally, since I didn’t really diet the first 2 weeks, should I stick with the “fat shredder” for a longer time than phase 1? Sorry to be so long-winded.
Hi Laura,
Give it time; it should come. The diet is extremely important. Most importantly, you should eat enough protein and have very few fats and even fewer carbs. Likewise, those fats and carbs must be healthy ones; avoid most cane sugar (sucrose) and refined/enriched flours (whole grain is key). The recovery drink does allow you to do more in your workout the following day, so don’t treat it too lightly. Natural protein, like chicken breast and turkey, is about 3 ounces for 1 serving of protein. Try to keep track of what you eat, including calories, so you can hit your intake goals. 2% cottage cheese is not bad, just be aware of the total fat and dairy you consume in a day and try not to go over the values listed. Since your carbs are to be extremely low in this first phase (in order to cleanse your system of its dependency on them), the 1 serving limit means you can only have 1 piece of fruit or a couple slices of whole grain bread.
You can extend the fat shredder phase a little longer if you’d like. I wouldn’t extend it more than a week though, or your body will definitely plateau. Good luck!
Thanks SO much for your advice, Matt – this is a really great thing that you do for others. I plan to buy some Accelerade as a recovery drink and will try to stick to the diet. I’ll let you know how many pull-ups I can do in another 66 days or so. :-)
Thanks, Matt!
What about having the recovery drink in his system right before bed? Tonight he’s working out at 7:30 or 8 at night, and I’m a bit concerned about giving him the carb/sugar rush of the recovery drink right before going to sleep. Should he skip the recovery drink on late nights like this?
@CJ: Working out close to bedtime is tough to manage. It would be better to not have the recovery drink right before bed. However, if he waits the 30-45 minutes necessary for the recovery drink to work its magic before he goes to bed, that should be fine. So, after the workout, have the recovery drink, then wait 45 minutes after drinking it before going to bed. If it’s not possible to do even this, I would still rather he have the recovery drink. I doubt his body will store the carbs as usual. He just may not get optimum sleep during his first cycle (learn about sleep cycles from another one of my articles). It shouldn’t be that bad though.
Thank you again so much. I agree with Mike that is is so awesome that you are giving so much support to so many people. I tell my husband that Matt, my “P90x eating guru” said this or that, and he is much more convinced! =)
CJ: Your comment made me smile as I read it! It is great that others can sidestep all the discovery my wife and I had to go through. This is a great program and deserves a proper attempt. I’m really glad some of you can get quick answers to some of those initial worrying questions. Thanks for taking the time to comment again, CJ. I hope I can get back to writing more articles on the next topics soon.
I’ve read over your page here and I’m VERY impressed. You not only tell of your experiences, but continue to support and help out when you can. For that I feel the least I can do is say thank you.
I have a few questions about Accelerade and Protein bars.
I’ve noticed when reading the label for Accelerade that the vitamin make up is drastically different. There is also no creatine. Should creatine be added to the Accelerade, or is it even needed?
My other question is what would you recommend for protein bars that are affordable?
@Mike: I really appreciate the thanks. It helps keep me motivated. So, thank you as well!
Accelerade is a bit different in its makeup. I sincerely believe that the most important thing about a recover drink is the 4:1 ratio. The creatine may be of benefit, but I feel that if it is important to you, purchase a creatine supplement and add it to your protein shake or take it with water before your workout. Feel free to read my article on creatine. The Accelerade also lacks the L-glutamine that is in the P90X recovery drink formula. That one is a little more tricky; however, I prefer to get that via my multi-vitamin. You can read more about recovery drinks in my other article as well.
Lastly, I have yet another article, “P90X: The What, When and Why of Supplements“. It covers all the above.
I have had great luck with Atkins Advantage Bars. I am always on the lookout for better ingredients and healthier ratios. After trying a ton of protein bars, these are the ones I’ve stuck with longest now. They have plenty of protein and very little sugar. Most of the others try to up the taste factor with sugar. These taste good without extra junk.
Would you say that the Atkins bars are better than the Cliff bars you mention in the supplements article?
Mike: I have switched completely to the Atkins bars. I still think the Clif bars are excellent. The Atkins bars simply have less sugar. Otherwise, they seem equivalent.
Hey Matt -
OK, one more question.
My understanding is that these are all priorities:
1. Drink the recovery drink in the 1 hr after workout.
2. Don’t eat for 1/2 hour after drinking recovery drink.
3. Eat 3 hours before going to bed.
4. Get 7 hours of sleep.
This leaves my hubby on a very tight schedule. My question is, are one or more of these more important than the others? For the last 2 days he has finished his food at 7 p.m., and then had to choose between getting the right amount of sleep and staying awake for the recommended 3 hours. What are your thoughts on this? Which is more important, adequate sleep, or making sure that the food isn’t still in your system?
Thanks again!
CJ
@CJ: Definitely favor the proper amount of sleep over having food in your system when going to bed. Especially, if his last meal of the day is heavy on protein. The reason I recommend people eat protein at night instead of carbs or fat is because your body can store carbs and fat, but it cannot store protein. This way, your body will process the protein the way it needs to instead of choosing to store it (since it simply can’t).
Very helpful information! I am still running through the P90X workouts before I commit to starting the program. My question is this – I am at work very early ~ 6am and do not get home until about 5pm so I must workout in the evening. By the time I get home I’m always fairly tired/sluggish. Is there anything I can eat or drink prior to working out for a decent energy boost? Would a pre-workout recovery drink help?
@AC: If your day is already full of physical activity, the solution will be to eat more calories during the day. If not, it’s tough to say what’s best for a pre-workout snack. A recovery drink won’t really do the trick. The best thing would be slow-burning carbs (whole grain) an hour before your workout. In a pinch, a quick-burning carb (an apple) near the workout would be okay, but not ideal. This, of course, cuts into your very limited carbs for the day.
The one thing I must stress, is to avoid protein an hour or less before your workout. Your body will be very busy processing the protein and just will not be able to perform for the workout. Trust me on this one. My wife and I tried a protein shake 20 minutes before a workout once. It was the saddest thing you’d ever see. It was like watching a maimed gazelle try to escape a cheetah.
Thank you SO much, Matt. So nice to get some external, more-knowledgeable confirmation of my gut feeling about the calories. And thanks also for the plan for adjusting his calorie intake, and advice regarding injuries. It feels so good to have a concrete plan of attack that takes our situation into account.
I have ordered the Accelerade, but it looks like it’s not coming for a week. In the meantime I bought some chocolate milk but sadly the stats are 27carb/9protein, which only comes out to a 3/1 ratio instead of 4/1. Just curious if I could add sugar or something to it to make it fit the bill until the Accelerade shows up? If there is no way to alter it, is my husband better off skipping it entirely, or will 3/1 give him better recovery than nothing?
Thanks again for the detailed, down-to-earth advice!
CJ
@CJ: You’re quite welcome! If the chocolate milk you have requires milk (it’s a powder/shake), then the milk will add appropriate sugar (lactose) and may get you to the 4:1 ratio depending on how much you add. Otherwise, sugar will do the trick until the Accelerade arrives (just about all of the recovery drinks use sugar anyway). With those two options, you should be able to get the proper ratio for the first week.
Good luck!
Hi Matt!
I want to thank you for this information, it has been incredibly useful. My husband is starting P90x tomorrow, and I’m taking care of the diet portion for him.
One question, he is 222 lbs and not in great shape – carries most of his weight in front in the stomach area. He has passed the fit test and wants to go with the P90x instead of the P90 though. So my concern is that he supposedly fits into Fat Shredder Level III, which is 3,800 calories a day! Youch, that seems like A LOT. I was wondering if, since the P90x is designed for moderately fit people, that number of calories is designed for a moderately fit 222.
Should I pack those calories down him and just stick with the portion approach as written, or start him on Level II 2,400 calories?
I would appreciate any recommendations you could give me. Thanks so much!
CJ
@CJ: I’m glad you’ve made some use of this information. Level III seems like overkill in this case. I would definitely try him out on Level II. Now, beware! He will likely be hungry the first few days. If the first day doesn’t work out too well after dinner, throw in another 200 calories before it gets too late in the evening. If he’s still hungry later, mix him a protein shake. Using protein just before bed helps prevent those sleepy calories many get from midnight snacking (usually of fat and/or carbs). If he is still hungry, try adding 400 calories on the 2nd day (2,800 calories). Use the same tricks that evening.
Try not to go over 3,000 calories within the first 4-5 days. I say this because his body will likely be hungry due to the shock of not having all the carbs. Hang in there. If he is still hungry after those 4-5 days, add another 200 calories the next day. Keep doing that slowly, until he does not feel like he’s starving. You’ll know after a week that you can rely on his hunger to be accurate. Then, listen to that hunger to get the amount of calories right.
It’s very important that he doesn’t cheat on the carbs and fat intake the first phase. If he does, you may never find the right number of calories. But, once you do, stick that number for the remainder of the program.
Good luck!
@CJ: One more thing. He must be careful with the plyometrics exercises. With that kind of weight (the kind that isn’t muscle), he could very easily hurt his knees. I did just that at 190 lbs with okay fitness. Of course, I’d had slight knee problems most of my life, but it’s still a consideration. In fact, the 2 largest injuries people get from P90X are ankle and knee injuries. Just be careful and listen to your body (that’s always good advice).
I’ve heard that chocolate milk is a good substitute for a recovery drink. what if i added milk with some cacao powder/sugar with mixed berries to my protein shake? would that make it from a 4:1 to a 4:4? like an all in one shake? might be a stupid question but it wouldn’t hurt to ask.
@mike: Your idea of a 4:4 ratio will not work as a recovery drink. You cannot have an all-in-one shake that is both a protein and recovery drink. The 4:1 must be what you use as a recovery drink so your body can get the correct ratio for recovering. Adding more protein would prevent the good effects of recovery. Please, refer to my earlier comment about chocolate milk as a direct substitute for a recovery drink for more information on that subject.
if i’m taking a protein shake post workout, do i still need a recovery drink? i’m short on money now and willing to start now with a smile on my face if it’s not really necessary to have two drinks post workout everyday. if i can choose one which one would be better? protein shake or recovery drink? thanks
@mike: A recovery drink is best post workout. It will help your body fill-in the necessary goods to recover from the strain of the workout. You do not need 2 drinks post workout; only the recovery drink. Protein shakes are your supplements throughout the day to help you ingest enough protein.
However, if I had to choose between a recovery drink and a protein shake for my regimen, I would choose the protein shake. You’ll likely not be able to eat enough protein to meet your intake goals without a shake to supplement your diet.
Okay, Which one is better to take while working out with P90X. Muscle Milk or Accelerade?
@Branden: Muscle Milk is not a recovery drink; Accelerade is. Your recovery drink should have a 4:1 ratio of carbs to protein.
Muscle Milk would be an option for your protein shake that you supplement with throughout the day. In that case, it comes down to your preference. So long as the protein shake has 20-35 grams of protein per serving.
Hi fellow P90Xers, we should have a convention. I am five weeks into the program and I still have a huge problem finding the right Ab muscles I am supposed to engage doing the V-rollups and straight leg sit-ups. Do you have any tips so I don’t rip out my colon?
Cheers, Ian
Hi Ian,
I understand your pain. It took us 4 weeks just to be able to finish the Ab X program after our normal workout. All I can say about the roll-ups and leg sit-ups is to curl your back forward. Try it standing up to get a feel for the muscles engaged. Stand straight, tighten your abs, then just curl your back forward like a hunch-back. You should feel the top abs engage first, then your lower abs will work as you curl down more. Once your back is curled a little, you can pull the rest of the way with just your abs.
One of the things I struggled with most was my lower back; especially, during v-roll-ups and the killer ending to the Ab X workout. You know the one! It’s a lot of work for your back muscles to hold those positions with good form. I also had some issues with my groin on one side. I had hernia repair surgery years ago and that’s just lovely the rest of your life.
If you feel it starting to pull much lower than your upper groin, take a break. Also, be aware of how much your groin is working if it’s not used to that. Good luck!
Oh yeah, they work outs are kicking our butts. Being mostly sedentary up till now we might have to get Power 90 instead. We can’t finish the P90X workouts atm. We are feeling the workouts after they are over (days), maybe more than I expected to with the Accelerade (we should probably try the Endurox R4). The problem isn’t necessarily that we are too physically exhausted overall (we are exhausted) but our muscles specifically are exhausted to the point we cant do the movements accurate for the second round.
The first day we only finish half of the first video and had no energy left overall to do the ab video. The second day we still had energy around the halfway point of the video but out the muscles we were working out specifically had no energy to continue.
We did the test the day before starting the program and we were able to complete it. The day after I felt so much discomfort in my legs (not the typical soreness I would expect) … the pain is still there 4 days later. I think it came from trying to touch my toes as I am not flexible AT ALL.
Over the weekend we will have more time to devote to eating properly so we can really focus on getting our calories in and maybe that will prove to be the reason we can’t finish a whole workout.
I don’t think we are getting enough protein either based on the information you provided. It looks like we are getting 5-7 servings per day of protein (about 1 per meal/snack with 2 at dinner maybe). Adding eggs beaters egg whites and ground turkey (4 slices) each morning will me a good start plus the Slim-Fast shake and OJ/fruit. That would be about 2 servings of protein in the morning and around 450 calories. To get even close to the calorie amount we need to eat about 550 calories each meal with two snacks.
We are going to continue the program through the week the best we can but might switch over to Power 90 starting Monday.
Thanks again for all your help!
@Jason,
It’s really tough! I barely passed the test before we started. Those first few days were pretty bad. I think you may be right on 2 fronts. Not getting the calories will definitely prevent you from finishing workouts. Also, we came to the same conclusion; we probably should’ve done P90 first. Of course, we decided to push forward anyway with P90X and I injured my knee with the plyo. I recovered and still believe that P90X is an incredible program, but we should all definitely listen to our bodies more often. Don’t just write off a feeling because you’re not athletically inclined or haven’t done this sort of thing in the past. Listen to your body and it will tell you what you need to “hear”.
Good for you, deciding to start with P90 first! When you’re done, you’ll be just as happy as you expect to be after P90X. Then, you can rest for a few weeks and take the P90X test again. You should be able to breeze through it. Then, you can start P90X and give it all you can.
Good luck!
I have been taking Herbalife products which consist of the healthy shake/protein meal alternative. My husband I just started P90X lean program this week and I was wondering what your opinion was on using the herbalife shake for breakfast and after dinner? I was also thinking of purchasing the accelerate drink but didn’t know when was the best time to take it and if we should mix? Also, a friend of mine suggested to purchase the Pure L-Glutamine Powder.
Your help is appreciated!
@Tamara,
Hi! a protein shake/meal alternative is fine anytime during the day. Just be sure you don’t bother taking much more than a single serving (15-20 g of protein) within 1 to 1.5 hours of each other, because your body won’t use the extra. You can ingest multiple servings of natural protein (meat, soy, etc.) and you can also have 1 serving of your synthetic protein with any number of natural proteins (e.g. you can have a shake with your big chicken dinner or with your egg white breakfast).
Accelerade is only to be taken after a taxing workout to help your body recover. You should take your recovery drink within an hour of your workout or it will do you no good. Also, you should never mix your recovery drink with any other foods/drinks (more water is fine). If you do, you will tip the balance of the 4:1 ratio of carbs to protein that makes the recovery drink work so well. Wait 45-60 minutes after you finish your recovery drink before ingesting anything more. You can learn more about recovery drinks and how they fit in with other supplements on this site.
The 2nd article above touches on L-glutamine. It’s a good supplement, if you can afford it. Just be sure to look into how much you should really take based on your body weight and fitness goals. The serving size should be quite different for you and and your husband.
Good luck!
We have started the program this week and it’s already obvious we are going to have a problem with calories. The problem is getting enough calories in as we are both listed as level 2 (even though I am 12 points shy of level 3).
With a Slim-Fast shake and orange juice in the morning (280-300 calories), Clif Builder bar snack (270 calories), Healthy Choice meal (370 calories), Clif Builder bar snack (270 calories), recovery drink (120 calories)and lastly dinner (400-600 calories) it only equates to about 1910 calories. Dinner itself will be a challenge even getting that many calories as our carb count will have already been blown at lunch since most of the Healthy Choice meals pretty much count as one serving.
Eating more in the morning or lunch would be obvious but with time constraints not to mention already feeling full with what we currently eat, it’s a little more complicated.
Any suggestions to get those added calories?
Also, how do you calculate how many servings a protein shake or clif bar count as?
@Jason,
The hardest thing thing for us in the beginning was meeting our caloric goals. However, if you are full, I would say do not eat more. Give it a bit longer, and I think you’ll start getting hungrier.
When that time comes, my suggestion is to add more calories with egg whites in the morning. They scramble quickly and I add ground turkey into mine to get even more protein and calories. Additionally, you will have to start adding 1-2 protein shakes in there as well to get more calories. Don’t drink them with the bars (it’ll be a waste), but you can have them with your lunch and dinner, assuming you are eating natural protein for those meals.
Again, if you are full, do not add more. Your body seems to not need it yet. Are you really feeling the results of each workout? By that I mean, are you getting your butt kicked with the workouts? If not, you may need to step it up and/or make sure you are not breaking between exercises. You may just have an efficient body type.
A single serving of protein (natural or synthetic) is about 15-20 grams of protein. You can (and likely should) eat more than a single serving of natural protein (i.e. meat, soy, etc.), but don’t bother eating more than a serving of synthetic protein within an hour to an hour and a half (i.e. shakes, bars, supplements, etc.).
Also, would you recommend splitting up the recovery drink on these days? So taking one scoop after the morning workout and one scoop after soccer in the evening. Or should I take two scoops after each workout? Or do I not need the recovery drink after soccer?
I really appreciate any help.
@Jorge,
Your best bet is to recalculate your nutrition level with the added calories you burn for your soccer exertion on those 2 days. Eating at that newly calculated level on those days should be okay, but I would only eat at a different level if you are well into that level’s energy amount range. If you don’t push too far into level 3 with the new calculation, I would stay at level 2 and possibly just add an extra protein to my diet on those days.
To get your new energy amount, just find you existing calculation on the page for nutrition levels in the diet booklet. Then, add the calories burned playing soccer. You can consult a couple different websites to find the calories burned, but I recommend the calculator on the Health Status website.
As for the recovery drink, you can certainly split it up among both activities on those 2 days; however, Tony says you can have a regular recovery drink serving after each major workout. Therefore, you should be able to safely have a full recovery drink after your morning workout and your evening soccer event. You’ll definitely want to drink some bit of a recovery drink after each to get through the muscle exertion.
Good luck!
Hi Matt,
Great article and very helpful, Thank you!
I have a question. I am starting P90x next week and have my supplements, accelerade, and protein all lined up. However, I play fairly intense soccer twice a week and am not willing to give this up during P90x. My (ambitious) plan is to wake up early and do p90x and play soccer in the evening on those days while on normal days working out in the evening. So this will be adding an extra cardio workout twice per week and I wanted to know how this impacts my diet. I assume I should eat more these days to compensate for the extra calories I’m burning but I’m not positive about this. I will be in phase 1 and I am at level 2 so my idea (which might not be a good one) was that on soccer days I would eat according to level 3 and on only p90x days stick to level 2.
What do you recommend?
Oh ok, that makes a lot more sense!
Once again, thanks!
Thanks a bunch for your information!
One more thing, can you help me understand or point me to a good article that can explain the server layout of the p90x program?
What is throwing me off is how to understand how much of each item we can have. For example, it says for the first phase 1 server of carbs and 1 serving is 200 calories but how does that work? Virtually everything we looked at has carbs in it from the breakfast to dinner including all the snack bars and recovery drinks. It would seem that just one of the high protein Clif bars is enough to meet our carbs for the day, how do you stay with just one? lol
Thanks again
You’re welcome. If you go the way of the portion approach of the diet, you can follow along by choosing the number of items from each grouping that you are allowed. For example, the bar may have carbs in it, but it is still counted as 1 of your bar portions. While nuts are listed under fats, they have carbs too; but they only count as a fat. Milk has lactose, which is a natural sugar and carb; but it counts toward your dairy. The only things that will really count towards carbs are foods from the list of those shown under carbs (and each is 200 calories per serving). P90X accounts for these facts, so don’t over analyze it too terribly much. It’s hard to avoid carbs completely, so just do your best and try to only pick foods from the groups in the manual for each group.
Be sure to stay within your allotted amounts for each group too. That will prevent an extra milk, serving of nuts, bar, or drink from unbalancing your carbs.
Third, we have both been eating the Slim-Fast snack bars until recently, when we actually looked at how bad the ingredients are. I saw that you eat the Clif Builder’s Protein Bars, are there any others that you have used or recommend just so we have some sort of selection?
We will be throwing in fresh fruit or vegetable packs in for our later snack.
Fourth, the vitamin supplements are pretty straight forward but I was wondering about your gender specific comment on your supplements article. Which is better, to be as close to the p90x vitamins as possible or gender specific. I see the one you are taking is similar in some ways but adds various vitamins while at the same time subtracting others that the p90x has.
The largest concern I have with the vitamins and the workout is the fact that my fiance is also currently taking a womens product called SlimQuick. She has been taking this product for several years and has actually seen good weight loss with little effort and want’s to continue it now. What do you think about that in conjunction with a womens vitamim?
We are going with the Accelerade you suggested for after workouts.
Our diet will be pretty static accept for dinner where we will alternate between many of the p90x guides suggestions (including some quick suggestions in the back).
Thanks for any help and insight you can provide me with!
Btw, sorry for such a long post (two actually). Just have a lot of questions.
Yes, many snack bars that claim goodness are not so great. The hardest thing about protein bars is to find some that you like with low sugar. It’s very difficult. You can go to GNC and look around for some, but just get 1 at a time until you verify that you like the taste and can even chew the darn thing (yeah, some are that bad). I’ve had great luck with Atkins Advantage Bars. It was a long search to find some with decent protein and hardly any sugar. Although, Atkins is known for throwing fat into everything, these bars are among the lowest for saturated fats as well (many of the bars have sat. fats too).
Be careful with the fruit in Phase 1 with your subs and bars. You’ll easily double or triple your allowance for carbs. It’s extremely tough to get through Phase 1, but just as extremely important that you do it right. You have to detox yourself from the carbs. Each phase gets easier and in the end, you are not hooked on carbs (especially bad carbs like sugar). The general rule for Phase 1 with carbs is, you get to have any one of the following, no more:
I don’t think there’s too big of a difference in the gender-specific ones. The main differences are obvious; women get more vitamin D and calcium (the D helps bind the calcium and we’re mostly all deficient due to lack of daily sunlight), men get more zinc and possibly L-glutamine and/or creatine. Her SlimQuick looks decent and shouldn’t counteract a daily vitamin. She definitely needs more vitamin D and calcium than what is in there though. The special ingredients are mostly tonic herbs and do not affect other vitamins/minerals. You’ll see some things on dailys with several hundreds (or even thousands) of the RDA percentage. That’s because some vitamins/minerals counteract each other. Ideally, you would take a set of them in the morning and the other counteracting set in the evening to avoid the conflict. Since, that’s not likely for most people, they crank up the amounts in dailys to overcome the conflicts.
Your fiance should be fine with the SlimQuick and a daily vitamin. The conflicting stuff is relatively low in the SlimQuick, so there should not be a problem.
I’m glad to help. Good luck to the both of you!
Hi, I have been following this site for a little while and appreciate the help you have provided for many people.
Btw, I had to break this into two posts because it was being seen as spam… lol
I have my own list of questions, maybe you can help me.
First, I have been always been a big fan of Subway but do understand that their meats contain a lot of sodium (processed meat in general). The food guide included with the p90x program lists acceptable fast foods in the back but notes limitation to once a day and only a few times a week at best.
Does this truly apply to subway or more specifically for places like McDonalds? Is it really that bad to have a 6″ turkey sub or salad everyday for lunch? The only dressing I get is vinegar.
The guide also lists the appropriate portions to eat for that one meal at each of the fast food restaurants but some don’t make sense. For example, the veggie salad at subway is listed at 60 calories with no dressing; how is that going to satisfy my calorie goal for the day when I am supposed to be on level 3? It would seem I would have to eat several salads to satisfy and even out my calorie intake for the day, which doesn’t do much for my protein goals.
Second, my fiance is joining me with this p90x program but never has time to eat a true breakfast, lunch for her is the same (Subway). Her breakfast right now is just a regular Slim-Fast shake. She was thinking about switching to one of the High Protein shakes but wanted to get your opinion on them and see if you suggest a better alternative (she is particular about flavoring). They are relatively affordable, a three month supply for about $66 through Amazon.
Hi Jason,
Subway is your best choice for food away from home. I try not to eat even there more than once or twice a week just due to the sodium, etc. If you must for convenience sake, keep getting the turkey and get it on wheat. The turkey is the one of the healthiest options there and the wheat is as close as you’ll get to whole grain. Just know that you cannot have any more carbs the rest of the day when you eat a sub during Phase 1. 210 of the 280 calories for a turkey sub are carbs from the bread. Your max in Phase 1 is 200 calories of carbs, so this will put you at your max. The sub will also only be about 1 serving of protein (if you reference the portion track of the P90X diet). The salads need a lot more protein to fill you up, so if you get a salad, ask for double meat or mix in some grilled chicken.
You cannot make it through Phase 1 without a protein shake mix. There are just too many protein requirements to do it on food alone; especially for a Level III. Your fiance should definitely consider a high protein shake. Protein at breakfast is vital here. Just beware of the carbs during Phase 1. Each of the SlimFast High Protein Shakes has around 12-15 g of carbs. That’s about 50 calories of carbs, and 1/4 of her daily allowance of carbs in Phase 1 (1 g of carbs = 4 calories). Granted, only half of those carbs are sugar carbs, but that’s the bad kind. That’s not to say that the other protein mixes don’t have carbs in them. Just be aware of your intakes and compare them to the portions in the diet manual for your phase and level.
This was perfect! I was looking all over for an alternative to the P90X recovery drink. Excellent article overall.
Have you done any testing of the new Accelerade Hydro product?
Hi David,
I have not tried Accelerade Hydro yet. However, I did research it for the ingredient list and nutritional information a few months ago. I will check to be sure, but from what I remember, the Hydro variant uses a different blend of sweeteners. I recall sucralose (Splenda is made from it) in the list. I think it still maintained the 4:1 ratio though.
Hi Matt, we started Monday AM so having not heard anything we decided to do week 3 again this week. Now after reading your comments Im wondering if I should just jump to day 3 week 4 and go from there as you suggest.
You can continue repeating week 3, maintain on your week away, then resume week 4 when you return, or jump to week 4, maintain, then move to phase 2 on return. I think you’ll benefit with either decision, so it’s up to your preference.
Mike,
This information has been amazingly helpful.
The Recovery Drink you recommended Accelerade, which one do you recommend:
Endurox R4 Recovery Drink
http://www.accelsport.com/product-info/EnduroxR4.html
or
Accelerade
http://www.accelsport.com/product-info/Accelerade.html
Thanks!
@Mike: Both of those drinks are good. If you want L-glutamine with your recovery drink, go with Endurox R4. If you could care less, go with the Accelerade. I discuss a little bit about L-glutamine in my supplements article. Check it out for a basic comparison in the section on recovery drinks. Good luck!
Matt, I am 44 years old and my wife and I just completed our second day of P90x (boy am I sore, and those ployo’s really kicked my butt today).
We didn’t want to spend the money on the P90x supplements or recover drink so we headed to GNC. I picked up the Mega Mens Sports Extreme (it does have Creatine) as a replacement for the supplements and the GNC guy sold me on the GNC Pro Performance AMP Advanced Muscle Performance called Amplified Wheybolic Extreme 60 as a replacement for the recovery drink. It claims (on the label) that it is good for strength, recover, and Stamina, but after reading your articles and comparing the ratios, I don’t think this is what a ‘recovery’ drink should be. It has 60g of Protein and only 7g of carbs.
Should I switch to Accelerade for the recovery drink?
Should I continue to use the AMP for protein once a day?
How about the supplements? do you know of these and would you recommend them?
Thanks in advance. I want to correct any issues with our workout plan before we get too far in.
-jim
@Jim H: Yikes! There was definitely a miscommunication at GNC. Sometimes, all they think you’re looking for is protein. What you got is certainly not doing you much good for recovery. You need the 4 parts carbs to 1 part protein; that mix is quite the opposite. No wonder you are extra sore! Switch to Accelerade or a similar 4:1 recovery drink (that’s 4 carbs to 1 protein just to be extra clear). Now you know and can be more informed if you go back to GNC. GNC does carry a few flavors of Accelerade if you prefer to shop local. Also, Vitamin Shoppe has a lot of flavors and larger canisters to save you money. Otherwise, grab some off Amazon.com via my link to get a really good price. Check out my article dedicated to recovery drinks.
That shake should do fairly decent as a protein shake. You may want to reduce it to half a serving though, so you are targeting 30g of protein each serving. Then, you can follow my other advice on protein supplements with natural food protein. I have another article all about supplements that should fill you in nicely. Good luck!
Hi Matt, thanks for the advise about early morning eating. Another question for you. My wife and I have completed 3 weeks of P90X. I am going away for work 1st week of March which will be week one of phase 2 (week 5). Should I add a workout week to phase one as the fourth week then use my time away as recovery week, or should I just continue as is and start week 5 when I get back. Your suggestion is greatly appreciated.
Thanks
@Todd: Remember, “recovery week” does not mean you will not be working out on week 4. The recovery week is just a different set of workouts, but it is by no means easy. Your best bet is to try to maintain your level during your week away, then resume Phase 2 when you get back. By maintain, I mean take a look at the week 4 workout schedule (you’re doing it this week hopefully), and note that it is more cardio, but still has the basics. Try to find some cardio equipment (at a hotel you’re staying at perhaps), jog around your stay area, do a bunch of jumping jacks (eXtreme-style). Do a good number of push-ups and take the extra DVD dedicated to abs and do that in your room. Just do enough to get by, but don’t take the time completely off if you can help it. Since, you’ll likely being working out less while away though, do reduce your caloric intake to account for the difference in burn. If you feel you’re doing half a normal workout, cut out 300 calories while away. Do a ton of stretching, just like you will do in your normal week 4.
Good luck!
Hi Matt,
I am 5′0″ and weigh 105lbs. I’m starting P90X on the 22nd and would like to know if someone my size needs to consume 2 scoops of Accelerade post workout or if 1 scoop is enough? I’m assuming my daily caloric intake is going to be lower than most based on the P90X nutritional level calculator? My goal is to lose belly fat and build muscle, regardless of what the scale says.
Thanks,
Dani
@Dani: Definitely go with less than 2 scoops. You could try 1 to 1.5 scoops and see how you feel after a week or two before making any other changes. Your daily caloric intake will be based on Level I by the book. However, if you feel that the amount of calories they assume you would normally consume is too high, adjust the base number for your calculations. I would still assume around 600 calories burned on P90X daily though. Good luck!
Thank you for everything!
@Mary Kate: You’re welcome!