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110 Responses to “P90X: Getting Started”

1. Ricky says:

   August 23, 2009 at 11:19 am

   Hello,

   I am a semi-vegan who have been using P90X/Plus for the past seven months. I have been wary of using P90X Peak Recovery Formula due to its ingredients. I also am not a huge fan of cholestrol; the P90X formula having the 30 grams per serving of cholesterol. Instead, I have been using Brendan Blazier’s vegan Vega formula based on the serving of zero cholesterol. I see a bit of an improvement on building lean muscles. I know if I use P90X formula, the effect will be building more muscle mass. I know with rigorous exercising and healthy vegetarian meals, the cholesterol intake will be under control, but I am not too sure. I am still researching and being open-minded till I make a decision whether I will use P90X formula. Your feedback would be appreciated.

   Thanks,

   Ricky
2. Matt says:

   August 23, 2009 at 2:59 pm

   Hi Ricky,

   I understand. The desire to remain mostly vegan is more challenging. It is especially difficult when on an extreme workout plan, like P90X. The hardest thing for most is to ingest enough protein without resorting to meat. The good news is, there are now alternatives. For example, you can use pea protein as a pure vegan protein source.

   Your concern regarding the recovery drink leads to alternatives such as Accelerade and Endurox. For example, Accelerade has 20mg of cholesterol for a similar serving (only 10mg for the serving size suggested by Accelerade). It’s not perfect, but it is better. One thing to note is Accelerade suggests a serving size that is half that of both P90X’s drink and Endurox R4. Of course, you sacrifice things like L-glutamine and and creatine with Accelerade, but it is cheaper and has less impurities than the P90X formula. Endurox R4 has the same cholesterol as the P90X recovery formula and does not have the creatine.

   Regardless the cholesterol is there as a result of the whey protein used in these recovery drinks. Since whey derives from dairy, your bound to get some in there. You could try to find a recovery drink that substitutes pea protein over the whey. I have not come across one yet, but I have not researched the matter either. Personally, I always recommend Accelerade to people. If you want the added benefits of L-glutamine and/or creatine, you can always take supplements. This is also a part of the reason Acclerade is cheaper than the rest.

   Check out my other articles, “What Muscle Recovery Drink Should I Use?“, “Creatine“, and “P90X: The What, When and Why of Supplements“. As a working vegan, creatine may be something you should look into. Your body will naturally be short on supply due to the lack of meat in your diet. Just be aware of the facts, as pointed out in my article.

   Good luck,

   -Matt
3. Jim says:

   August 25, 2009 at 11:26 am

   Hi Matt, just getting started and you’re right about having trouble getting all of the protein required in the plan. It would be easy if I could do two really large meals, but my understanding is that wouldn’t have the same effect. My question is do you have any ideas/suggestions for a person who is lactose intolerant to reach the daily intake required for the plan. I guess I could go the SoyMilk route, but not really that tasty….
4. Matt says:

   August 25, 2009 at 10:07 pm

   Hi Jim,

   I suggest that you find a substitute for the whey protein that is often recommended. I highly suggest that you consider using pea protein powder. You can mix it into lots of things to create shakes, or use an unflavored variant to mix into just about anything to boost the protein level. Don’t let the name throw you; pea protein is an excellent alternative that I am considering switching to permanently.

   Good luck!

   -Matt
5. Tyler says:

   September 15, 2009 at 6:33 pm

   Hi Matt,

   I have a couple questions about protein today.

   1) In your article about creatine, you mentioned that it should be ingested soon after being mixed into a liquid. Is this at all the case with Protein or protein powders? I ask this because I am not a morning person… but i have to be at work by 6:30 am. It makes my life a lot easier if I make breakfast (and sometimes lunch too) the night before and let it sit in the fridge all night. If I scramble my egg whites and eat them many hours later, does that lessen the protein value? If I mix a protein powder shake and don’t drink it for hours… same question? In the same vein, If I mix my accelerade recovery drink the night before and don’t drink it for hours will it lose value?

   2)This next question series, I realize, doesn’t have a simple cut ‘n’ dried answer because it varies from person to person.

   *How much protein should I eat at one time?
   *How long should I wait before ingesting more protein?
   *Food protein vs. shake/bar protein?
   *If I eat food protein and synthetic protein at the same time, will the synthetic protein get used at all?

   I’ve heard/read so many conflicting opinions on this subject that I’m not sure what to believe. One view I hear often is that the average body can only “absorb and/or utilize” 20-30 grams of protein every two hours. However, I’ve also heard that your body can take as much protein as you can give it, as long as you drink enough water (that doesn’t really make sense to me). I would love to hear as much information and advice on this topic as you can give!

   Thanks, Tyler
6. Matt says:

   September 15, 2009 at 9:12 pm

   Hi Tyler,

   Great questions! You inspired me to write another article dedicated to protein. Let me know if you still have any questions.

   Good luck with your endeavors.
7. Chris Huntley says:

   October 2, 2009 at 3:48 pm

   I agree with the first comment. My whole purpose in doing p90X is to lower my cholesterol, and the recovery drink has 30 grams per serving. I need to strictly monitor my cholesterol so I can qualify for a new life insurance policy at the lowest premium possible. I was denied the best rate last time due to a high chol/hdl ratio of 5.7. I’m tracking my results at: http://www.insuranceblogbychris.com/lower-cholesterol-using-p90x-program
   Can you please comment on the cholesterol in the recovery drink? Thanks.
8. Matt says:

   October 2, 2009 at 10:03 pm

   Hi Chris,

   First, please be aware that the P90X Recovery Drink only has 30 milligrams (mg). Normally, the typical limit per day is around 300 mg. You will not be able to find a recovery drink, or a protein powder, that is based on whey that does not have some cholesterol. Find out your daily limit from your physician and do the math on everything you eat. You need cholesterol; you just need to know the right foods that your body processes into HDL. Do not avoid cholesterol completely. Lowering your total cholesterol will not do alone. You must get your HDL.

   Another tip I can offer is to eat plenty of raw red onions, walnuts/almonds, fish/omega-3, olive oil, and more. These foods lower the bad cholesterol (LDL) while raising the good cholesterol (HDL). Oatmeal and whole grains are other great foods to help, but are off limits for a good month or two on this program. Unfortunately, food labels do not tell you about the HDL vs. LDL or how certain foods counteract the LDL. My point here is, when you see cholesterol on a food label, it cannot be broken down accurately into the HDL and LDL (unlike how carbohydrates can be broken down into the sub-categories). It’s all about how your body processes the total cholesterol. The above foods are proven to be processed by nearly all of us for the better. In addition, plant sterols block LDL cholesterol; effectively, reducing LDL by more than 10% in many foods that are fortified with them.

   If you just cannot get over the fact that whey contains cholesterol, I suggest you find a recovery drink and a protein powder that is vegan (pea protein or rice protein comes to mind here). The link I offer for pea protein is for a protein powder. I do not know of a recovery drink yet that uses pea protein for the 1 part protein in the 4:1 ratio. However, you can always make your own. Just use pea protein mixed with enough fruit to get the ratio of carbs (fructose in this case) to 4 times that of the pea protein you use.

   Please, let me know if this is not enough information to get you started. I have enough information to make another post on this topic alone, so look out for that in the near future.
9. Daisy says:

   October 6, 2009 at 8:10 pm

   I am starting the P90x system in the next few days– as soon as i get all my supplies and supplements in order. I am wondering if I could supplement a protein bar with a protein shake? Is there a different between the bar versus the shake? I normally use gold standard whey, which i have a large bottle. I do not want to spend the extra money on bars (nor do I know which bar to purchase since I choose not to buy the ones offered by P90x). Your advice will be greatly appreciated.

   Thanks!
10. Matt says:

    October 8, 2009 at 10:00 pm

    You can certainly substitute a protein shake for the protein bar. In fact, most bars have more sugars that will add a few carbs to your diet. That’s really the only difference. Go for the shakes if you prefer; they are cheaper but less convenient than bars. If you are looking for a good protein bar, I have always liked Clif Builder’s bars.

    Another very good bar also controls the amount of carbs, making it very comparable to shakes. It is EAS’ AdvantEdge Carb Control bars. I’ve actually been eating these a bit lately.

    Good luck with your commitment to health!
11. Julie April says:

    October 24, 2009 at 3:14 pm

    I am a 40 year old woman in pretty good shape. I will be starting P90X next week and need to get a good vitamin. A lot of vitamins out there offer fat burning etc. etc., but my main goal is to tone — I’m 5′9: 135 lbs. Can you suggest a good vitamin for me?

    Thanks!
12. Matt says:

    October 24, 2009 at 5:37 pm

    Hi Julie,

    I would say your best bet is to get a multivitamin that is formulated for active women. My wife had good success with the GNC Women’s Ultra Mega Active Multivitamin. I recommend you steer clear of vitamins that tout fat-burning formulas.

    Good luck next week and stick to it!
13. Tyler says:

    December 11, 2009 at 3:15 pm

    Hi Matt,

    Because of changes to my schedule,I haven’t had time to exercise much lately. I just shifted some things around and I’m restarting P90X. This time, I have to exercise in the morning, it’s great, but I have a few questions about working out early.

    The following is my schedule surrounding P90X:

    *Go to sleep at 11:00 pm., Wake up at 7:00 am.

    *7:00-7:10 EAT:one piece of toast with jam, half an apple, small glass of juice, 8oz of Water

    *7:10-7:30 Let the food start digesting

    *7:30-9:00 P90X workout of the day

    *9:00-10:00 DRINK: 2 scoops of Accelerade and lots of water.

    *10:00 EAT: 6 egg whites, 3oz of tuna, 1.5oz of cheese, one piece of dry toast, 12oz water, vitamin.

    I go to work at 9:30 and eat breakfast there, that’s why I don’t eat first, wait a wile, and then work out.

    So, here are my questions/concerns… is this a good schedule?

    -Am I eating breakfast too late? Is that bad?

    -Am I giving my pre-workout carbs enough time to do their job? (only abt. 20 min)

    -I get hungry during and after my workout, but I don’t want eat to much before my work out and feel heavy, or right after my work out and throw off the 4:1 carb:protein ratio. I can deal with the hunger until I eat breakfast at 10:00, it really doesn’t bother me, but is that healthy for my body to be hungry that long?

    -Also, my water intake pre-work out is only about 8oz… this is much lower than the program recommends. However, I drink enough water daily. Is this something I need to be concerned about.

    Your answers to my past questions have been extremely helpful and appreciated. I would be grateful for any thoughts, information, or advice you have to give…

    Thanks.

    Tyler
14. Matt says:

    December 11, 2009 at 6:20 pm

    Hi Tyler,

    Morning exercising can be challenging, but it sounds like you have a good schedule going considering. Carbs kick up quickly, so I think the 20 minutes of digesting is fine. Eating a later breakfast is fine. Your hunger during the workout is definitely due to the less food in your system at that point. That’s not necessarily bad though. You can always try to adjust your first mini-meal with a tiny bit more food (not much protein though or you’ll tank quickly) and see how you react. If you are too hungry, you will start dragging during that workout. Therefore, if you are maintaining proper energy during the workout, I’d say your hunger is fine. The apple has a bit of fiber (with the skin) to help some of the carbs last longer during your workout. It sounds like a good mix. The key is to listen to your body; which brings me to your hydration concerns.

    Your water intake pre-workout is more than 8 oz. Remember, the juice in the glass and the apple probably adds another cup (8oz) or so. However, the important thing to note about your hydration is how your body is reacting to the workout. Here are some questions to consider the next time you workout:

    1. Are you sweating normally during your workout? If so, you’re good. If you are sweating less than normal (that’s for you to decide), you may be dehydrated.
    2. Are you drinking water during your workout? Be sure to drink during the breaks.
    3. Are you thirsty during the workout? Thirst is usually a later indicator of dehydration, so if you aren’t experiencing thirst, be aware of the onset of thirst and adjust your water accordingly.

    If you pay close attention to the signals your body sends, you should be able to adjust your food and water intake before and during the workout. However, in my opinion it sounds like you have a pretty decent morning schedule going.

    Good luck with your program! My wife and I are trying Tony’s latest program and I hope to report on that one in the next month or so.

    -Matt
15. amanda says:

    January 16, 2010 at 2:46 am

    I have a few questions. I am starting the p90x on Monday, but I am starting with the cardio one for the first 90 days then going to the classic.

    Q1. Should I go with the same meal plan or should I lessen anything in my diet.

    Q2. With the exact meals they have, should I eat the breakfast portion prior to or after my workout. I know while I was in the military I never ate prior to PT.

    Q3. When I complete the first 90 day workout it says to rest for two weeks. Does that mean no running or any type of exercise for two weeks for a reason. Would it hurt to exercise during these two weeks.

    Q4. My weakness is coka cola. I usually drink atleast a six pack a day. Would it totally set me back if I drank one or two a day, and if not, when would be the best time to drink them…I’m not sure ill make it without my soda. Ha.
16. Matt says:

    January 17, 2010 at 12:27 pm

    Hi Amanda,

    I think you should stick with the diet plan that is laid out in the P90X books. They do not differ the diet itself based on the workout plan you choose. Make sure you’ve followed the guidelines to determine your level. I know it seems like a lot of calories, but it really is necessary or you’ll lose muscle instead of gaining it. So, be sure you eat enough. On the other hand, if you are not seeing results after a week, try adjusting your caloric intake (possibly lower) for the next week and see if that makes the difference. I would only adjust by 100 calories each week, and would stay consistent that whole week to gauge the results properly.

    Regardless of when you workout, be sure you do not eat a meal within 90 minutes before your workout. Your military memory serves well. Similarly, do not eat your meal within about 60 minutes after your workout. Digesting all that food will definitely impact your workout results. In the case of eating too soon before your workout, you will likely tank and not finish your exercises. Too soon after and you will undo your recovery drink. On that note, be sure to drink your recovery drink as soon as you finish your workout. Ideally, you shouldn’t eat for 45 minutes after you finish a recovery drink.

    If you do workout after your 90 days, try to go easy. Your body will need a good bit of recovering to break the previous trends. This is especially true if you do not take a break day each week during your 90-day workout. To be clear, it won’t hurt to exercise during those 2 weeks, but try to keep it minimal. Simple cardio-only (not Cardio-X) is a good idea for lighter workouts.

    Your weakness is not uncommon. Consider switching to diet soda or Coke Zero (with Splenda). If you’re leery of artificial sweeteners, you’re out of luck until a stevia-based soda comes to market. The carb calories of even a couple sodas a day will definitely throw off your diet. This is most critical during phase 1; which implies going cold-turkey. There is no room for sugar carbs during the first phase. You may want to try weening yourself off “the juice” over a couple weeks before starting P90X if this is a deal-breaker.

    Good luck and have fun!
17. mono says:

    January 25, 2010 at 3:22 pm

    hi ,
    i just began my p90x this sat, and i was thinking if the recovery drink is absolutely necessary. Is there anything else which we can have istead of the protein bars and the recovery drink.
    I am doing the lean routine and want to loose weight.
18. Matt says:

    January 25, 2010 at 5:26 pm

    Hello and congratulations on beginning P90X!

    A recovery drink just after a workout is very necessary to make sure that your muscles recover from all the strain you put them through with each workout. Any other recovery drink throughout your day is optional. You can always use Accelerade instead of the more expensive P90X Recovery Drink.

    Likewise, use your best judgment on the protein bars. Just be sure you ingest enough protein required by the diet. It is really hard to eat enough “food protein” in phases 1 and 2. Therefore, you will need a supplement of some type. The cheaper alternative to protein bars is a protein shake. You can get a big bucket of chocolate-flavored (or many other flavors) whey protein for a reasonable price. Drink the shakes between meals or with meals that do not have much protein in them.

    Good luck!
19. mono says:

    January 25, 2010 at 6:24 pm

    Thank you Matt for the reply. Another quick question what about the fact if i have the slimfast shake after the p90x routine will it suffice to the recovery drink .
20. Matt says:

    January 25, 2010 at 11:26 pm

    Hi again. You’re welcome. I’d need to see the nutritional information for the Slimfast shake you’re referring to answer that. However, you can verify for yourself. Check the total carbohydrates and the protein values on the back of the product packaging. If the carbs are 4 times the amount of protein (both in grams), then it will suffice just fine (e.g. 20g of total carbs to 5g of protein).

    You need a 4:1 ratio of carbs to protein to get a proper recovery drink.
21. mono says:

    January 26, 2010 at 6:33 pm

    Hi Matt, thanks again for a quick reply, i bought accelerade and am having it as a recovery drink. Accelerade has carbohydrate 21gm and protein 5 gm per scope and slim fast has carbo 30 and protien 10. but the real thing is the suger content is 20 gm in Accelerade and 22 in slim fast isint it too high for a recovery drink?

    Also today i felt v tired while doing my day 5 routine of arms and legs, a little irritable and nauseous. there after i was unable to do a continuation of 16 min of ab ripper X which i did it in evening. Is that ok, and what should i do to prevent what happened today morning.
22. Stephanie says:

    January 26, 2010 at 10:33 pm

    Thanks Matt! This is great information and just the information I was looking for. My husband and I are starting on Monday and I was looking for the necessary supplements that we would need to get started. Your post is perfect and it’s very informative!
23. Matt says:

    January 27, 2010 at 7:01 pm

    Great! It’s not too much. If you look at the label on the official P90X Recovery Drink, those numbers are even higher (nearly twice). However, the Slimfast doesn’t have the proper ratio, so it’s good you went with Accelerade.

    Getting tired during a workout isn’t uncommon; especially during the first couple weeks. However, I suggest you ensure that you are getting at least 7.5 hours of sleep, drinking the recommended amount of water prior to your workout (and throughout the day), and do not eat protein just prior to working out (not within 1.5 hours if possible). Protein before a workout will make your workout a train wreck. Your body will work so hard trying to process the protein, that you simply cannot perform well.

    If none of the above applied in this case, see what happens tomorrow. If it gets worse, take a day off. You may be coming down with a cold or flu. If you suspect that, stop your workout until you recover from the sickness. Otherwise, it may have just been an off day.
24. Matt says:

    January 27, 2010 at 7:02 pm

    You’re welcome, Stephanie! I’m glad the information has proven useful. Good luck to you and your husband. Getting fit together is awesome!
25. mono says:

    January 28, 2010 at 1:17 am

    Thanks Matt, I guess it was because i had not had enough to eat the day prior so i was hypoglycemic. I work out in the mornings so i do not eat anything. I have started having the recovery drink after i work out and then after an hr have my breakfast. i am not sure if i am having enough protein, since i cannot seem to do without having carbohydrate.
    can you think of some solution?
    another thing as per the routine we do ab ripper twice a week for 16 min, when are we suppose to do the separate ab ripper cd and the cardio cd?
    Also after 3 weeks of phase 1, we are suppose to take a complete week off, meaning no exercise or is it ok to do some cardio?
26. Matt says:

    January 28, 2010 at 8:15 pm

    Hi again.

    That makes sense. Not eating enough is definitely a knockout for your workouts. Eating the required amount of protein each day is challenging. That is why you must get a tub of protein powder. You can have a shake between meals to boost your total protein for the day. You can even add a little powder to your meals (assuming you get a powder that is tasteless or tolerable with your meal). Giving up carbs is also difficult, but you have to keep trying. After 2 weeks, your dependency on carbs will have waned enough that you are not so hungry all the time.

    The separate Ab Ripper X DVD is there as a convenience. For example, some people will do the Chest & Back exercise in the morning and go to work. Then, they will do the Ab Ripper X that evening. In this situation, it is easier to pop in the separate DVD that night instead of skipping ahead on another disc. There are 3 variants of the P90X system; Classic, Doubles, and Lean. The Cardio X disc is used in the Doubles and Lean variants. You can also substitute Plyometrics with the Cardio X workout if you are struggling (or experiencing potential injury).

    Lastly, there is no week off in P90X. You can take the last day of each week off or stretch, but you should not take the last week of each phase off. It is called a recovery week, but don’t get confused; it is still a workout week. Most of the variants focus on cardio and/or abs during the last week of each phase and have more stretching. Check your guide and note that you have a program for weeks 1 through 3, then a different 4th week. This is likewise during phases 2 and 3.

    Good luck!
27. Kasey says:

    January 29, 2010 at 3:59 pm

    Hi Matt,

    Your information is great! Thank you so much. I just have a couple of questions before I start the p90x workouts on Monday.

    1. Since I will be working out in the evening (around 7 or 8), would you say it is best to eat around 5 or 6? Or eat after? I never really understood which is better.

    2. I will be going out today to buy the accelerade and the whey protein shake mix. I am not a big breakfast person but would it be too much if I had a whey protein shake every morning with a cup of fruit? Or should I mix it up to a protein shake every other morning? I am kind of confused because in the book it says drink a protein shake in the morning…and not at night. Would it be okay to drink one for a snack in the afternoon as well?

    Thanks!
28. Matt says:

    January 29, 2010 at 5:54 pm

    Hi Kasey,

    Thanks! I appreciate it.

    1. Dinner tends to be the biggest meal, although lunch is the best one to make the largest, it’s just not possible for most people (including me). I wouldn’t suggest that you eat such a big meal so late (remember, you’ll need to give your recovery drink enough time to work through before you eat something). So, my suggestion is to eat more than half of your dinner as soon as you can (5:00-5:30). Then, do your workout about 1.5 hours after you finish eating (between 7:00 and 8:00 is perfect). Finally, drink your recovery drink right after your workout, wait an hour, then finish your dinner.

       The other option is to eat all your dinner at 5:00, workout at 7:00, drink your recovery drink around 8:15, then eat a light snack at 9:30.

    2. A protein shake in the morning is a great idea. Feel free to make that your breakfast every morning. If you don’t use up your dairy allotment throughout the rest of the day, mix the shake with some skim milk to add some calories and make it last longer. I would avoid fruit in your shake for 2 reasons. First, you only get 1 fruit each day in Phase 1 (unless you’re at Level III). Second, too many carbs for breakfast doesn’t sustain you for very long. The shake will already have some carbs in it; especially if you use milk with it.

       Additionally, feel free to have a protein shake as your afternoon snack. This is a great way to boost your protein. Believe me, you will need all the help you can get in Phase 1 to reach your protein goal. The only thing I would suggest you watch for, is to avoid having more than 1 serving of protein shake within a 2-hour period. The synthetic protein is useless if piled up and will just be wasted as your body discards it. You can, however, have several servings of food protein (i.e. chicken, fish, beef, soy, etc.). Your body can absorb such unaltered protein in more bulk.

    Good luck, Kasey! And enjoy P90X. You’re going to look and feel great!
29. Todd says:

    January 31, 2010 at 7:52 am

    HI Matt,

    Another p90xer starting monday the 1st, tomorrow!!!

    I read above and you discussed food prior to morning workout. You said to steer clear of protein before the workout or your body will pull assets away from work out to deal deal consuming the protein.

    I am up around 630 but don’t start my workout until 8.

    Generally I have a Source Of Life shake when I get up and a bit of fruit; grapes, banana, apple, tangerine, something like that. There are 13 grams of protein and 16 grams of carbs in that shake – when blended with soy milk – additionally it was my idea at least for the first phase of p90x to add another bang of protein powder to the shake – bring it to 21 carbs, 25 prot, 190 cals.

    Is it to soon before the workout to eat all this protein? Say Im an hour out from starting worst case..

    I have a 4:1 recovery drink that I will use post workout. i dont want to push my breakfast out to 10:30!

    Should I just have the Source of Life shake when I get up and get the additional protein blended in later in the day? Or is the S.O.L. 13 grams too much as well? Should I just eat some fruit?

    Thanks for this great site..

    Best
30. mono says:

    January 31, 2010 at 12:37 pm

    hi matt,
    Thanks again for such a detained explanation,getting messages from you keep the motivation and spirit of working hard alive!i am on second week and i think the motivation is slightly goign down….
    I bought the whey protein, i think brand is BODY FORTRESS from walmart,it has 52 gm of protein together with some super recovery formula having creatinine, taurine,l glutamine& some other stuff which is written separately in the logo, i took one scoop with water and little milk in the afternoon, then i rested for an hour when i woke up i felt weird uneasy and i was constantly hungry after that till i slept though i had had 2 soya patties and i slice of bread . Is this normal!! what should i do?
31. mono says:

    January 31, 2010 at 5:10 pm

    hi again matt, i just wanted to give the follow up on the whey protien, i had another scoop today in the afternoon, i do not have the similar symptoms.Lets see how i feel at night, or the similar symptoms reoccur.
    well one question regarding the recovery drink, the use of having a recovery drink is that it helps decrease the soreness in the ms and help us to perform up to our max best the next day. But the drink it self has a lot of calories, if we have it immediately after our work out inst it that our body will be burning the calories in the recovery drink rather than the fat which is stored in our body ?
32. Scott says:

    February 2, 2010 at 5:33 pm

    Hi Matt,

    I just recieved my P90X in the mail and can not wait to start it. This website has been such a huge help getting ready for what I hope to be a life changing endevor. I think you have answered all but one of my questions in previous posts and I am scared to ask it but I need the answer… How is coffee looked at in this program? I am prepared to scale back and replace it with the much needed water and I now lack but I do not think I can do without my fix in the morning.

    Thanks!
33. Todd says:

    February 8, 2010 at 3:15 pm

    Hello Matt, sounds like you have done a lot of research. Me and my wife are in week 2 of P90X we workout at 5:00 Am finding this time to work best for us. Do you suggest we should get a carb intake before the workout and how long before. 5:00 is early as it is and we don’t want to have to get up earlier for food to digest if we dont need to. Thanks in advance.
34. Charles says:

    February 9, 2010 at 8:16 am

    Hey Matt, me and my wife just started P90x! So far I like it. I’m already in ok shape and that is because I go to the gym and follow a simaliar diet. I told my wife that I would do it with her because she wanted a partner through the process! Now I am used to six or seven small meals a day where I spread out my protein, am I able to do this by following P90x guidelines for fat shredder level 3? I guess what I’m saying is can I used protein shakes throughout the day instead of cramming my protein in three meals? Also I saw that u told someone else no wholegrain carbs in the fat shredder regimen. The books says one a day, what should I be doing? Accelerade is a great choice for recovery but I prefer something with creatine and glutamine. Tell me ur thoughts. Ty, Charles
35. Matt says:

    February 9, 2010 at 2:12 pm

    Hi Todd,

    I think you should be fine eating at 6:30 with an 8:00 workout. The best thing to do is try it out for a couple days and see if you tank during your workout. If so, try just the Source of Life shake alone. The key is ensuring your body has processed all that protein before you stress it with a workout. Be careful with all that fruit in phase 1. Make sure it fits into the allotted amount for your level.

    The most ideal situation would be to wake up, stretch (allow about 20 minutes for your spine to move its fluids around and prevent injury), then workout before eating (say around 7:00). Of course, that does put you eating your breakfast at 9:30-10:00. I understand the apprehension there.

    I think you’re plan will work as you’ve laid it out though. Give it a shot.
36. Matt says:

    February 9, 2010 at 2:18 pm

    Hi mono,

    I can’t speak to the Body Fortress brand or exact source that you purchased. It may take 2 or 3 weeks to get really going with this program. Your body is really making a huge adjustment and believe it or not, is dealing with shock. I’m glad you kept at it and noticed a change in your energy later.

    The recovery drink is an anomaly. Yes, your body will be burning those calories, but that 4:1 ratio is key to several things. Each of those things ties to how the body handles the stress it endures during the workout. Your body will be burning fat during your workout. The building of muscle is done throughout the next 18-20 hours. Taking that recovery drink sets things in motion properly. Don’t worry about those calories. Your body will need extra calories due to the immense amount of energy it needs during the program.

    Good luck and let us know how things go over the next week.
37. Matt says:

    February 9, 2010 at 2:24 pm

    Hi Scott,

    If you can resist too much sugar (preferably none), I think a cup or 2 in the morning is not a problem. If you need a sweetener, consider using something natural like Stevia. There are alternates to brand names, like SweetLeaf and Truvia and even Stevia in the Raw, but basically find something that uses the stevia leaf as the sweetener.

    Good luck!
38. Matt says:

    February 9, 2010 at 2:30 pm

    Hi Todd,

    It’s hard working out first thing in the morning without eating something. I know! If you go without eating, that’s your best bet. Workout, take your recovery drink, wait 45 minutes or so for that drink to work properly, then eat a good breakfast. However, if you cannot go without eating something, make it very minimal and carb-based. Something like your daily fruit will work well here. You want low carbs and not protein due to how your body will burn it before (and during) your workout.

    Good luck to your both!
39. Matt says:

    February 9, 2010 at 2:38 pm

    Hi Charles,

    It’s good you are working out with your wife. It will help keep her motivated during the shock of it all. You can and should spread out your protein through the day. I highly suggest using protein shakes, because it is just too difficult to jam it all into your major meals. So, by all means, continue with your current technique, just make sure the balance is followed from the guide.

    My remark may need an edit about whole grain carbs in phase 1. What I was really trying to get across is that you need to really limit your carb intake during that first phase. Very strict is good the first month. However, the 1 carb you are allowed is best spent on whole grains, not refined carbs like sugar, processed/bleached flours, etc.

    If you like creatine and L-glutamine in your recovery drink, I suggest getting the official P90X Recovery Drink. Also, Endurox R4 contains L-glutamine, but I think it lacks creatine.

    Good luck to you and your wife, Charles!
40. Mary Kate says:

    February 10, 2010 at 4:37 pm

    Hi Matt,

    I’ve been reading everything and great info.! Now my questions:
    1. I use Accelerate as my recovery drink Should I also take a L-glutamine pill in addition to my womens ultra mega active?
    2. I have been having a protein shake with skim milk and banana for breakfast (i’m in phase 1 level 1) I work out in the AM and drink the shake about 30 min. after i finish recovery drinkj. Should I skip the banana in the AM shake? Is it OK to have a shake as an afternoon snack too?
    3. if i have 2 shakes should i have one with water and one with milk?
    4. If i have 2 shakes, should i skip the bars?

    thanks!!!
41. Mary Kate says:

    February 10, 2010 at 4:39 pm

    also,
    should a bar/ shake be used as a meal replacement OR as a snack? i’m trying to figure it all out! Thanks!
42. Matt says:

    February 11, 2010 at 10:26 am

    Hi Mary Kate,

    Thanks for your questions. Let’s get right to them.

    1. L-glutamine is not essential to getting the results you want. It’s hard to say if you will notice much of a difference with/without it. If you feel the desire and have the cash, try it out for a month. Otherwise, realize great results without it.
    2. You should be fine eating the banana with your shake. You are allotted 1 fruit in phase 1, so just keep in mind that if you stick with the banana, you’re done for the rest of the day with fruit. Also, it shouldn’t burn off too fast since it is a banana and it is taken with protein. Your body should make good use of it and get you through the start of your morning nicely. By all means, have another shake in the afternoon. You will struggle to meet your protein needs if you do not.
    3. You are allowed 2 or 3 dairy servings a day in phase 1, depending on your level (I or II). That’s 16 to 24 oz (2-3 cups) of skim milk. Again, if you don’t mind using up your dairy servings in your shake, feel free to have milk in your second shake. I would suggest that you give your shake a try with water at least a couple times; just to see if you like it enough. If so, you will know that you can go without the milk some other day when you have other meals planned that will use up your dairy servings. Otherwise, keep an eye out.
    4. You can still have the bars even if you have 2 shakes each day. Just separate full servings of synthetic protein intake (bars, shake, supplements, etc.) from each other by a couple hours. That is, don’t have a bar and a shake within 2 hours of each other, or you’ll be wasting that protein. The body can’t process the synthetic stuff as efficiently as it can the natural protein (chicken, beef, soy, etc.).
    5. Mostly, bars and shakes should be your snacks. You should really make an effort to eat whole meals that satisfy your phase 1 requirements appropriately. These protein supplements will work as a meal in a pinch, but that should not be the norm.

    Good luck!
43. Mary Kate says:

    February 16, 2010 at 11:27 am

    THANKS FOr THE INFO!!!
    If I’m trying to lose weight should I steer clear of the whey and protein bars?
    I am 5′4 and 131 lbs. I want to be 124lbs and want to get lean muscle. How much of this stuff should I be taking to lose weight and get lean?
44. Matt says:

    February 16, 2010 at 5:12 pm

    Protein is your friend when losing weight and building muscle. I would guess that your last 3-4 pounds will be the hardest to get rid of. However, the absolute best way to lost fat (especially, that last little bit of the stubborn stuff), is to build muscle. This program will definitely build your muscle. By simply having more lean muscle on your body (which will add some weight to you), you will burn more fat just standing around! The biggest mistake people make with these types of programs is getting discouraged when they actual gain weight. As close to you are to your target thin weight, you will most likely gain more first. Then, you will even out as you gain more muscle and lose just as much fat. Finally, you’ll lose some of what you gained again in fat. Depending on how fit you are now, you may weight more when you are done, but you will be much leaner if you follow Tony’s plan.

    On a side note, this is where general measurements of fitness like BMI (body mass index) just do not apply to people with lean muscle. That muscle weighs so much more than fat! That’s why athletes ignore BMI measurements; they simply do not apply once you achieve a good amount of muscle. Instead, get a nice body fat reader and use it properly to determine the percent of body fat you have. Read the P90X manual on where you should strive for. Do not obsess with your weight on this program. Look at the percent of body fat you have lost since day 1 instead. Keep striving to lose more from that number.

    Believe me. The guys (or your own guy) will not care what your weight is if you are lean. They will only be smiling and watching you.

    Good luck, Mary Kate!
45. mono says:

    February 16, 2010 at 6:21 pm

    thanks matt , for your advice.i was eagerly waiting for your reply regarding the protein shake.
    good news is that i am finishing my 30 days this Thursday and i have become definitely more strong, toned and the work outs have become more intense and surprisingly more tough. allthough i am not losing any weight!!
    i am still having the protein shake and now the uneasiness has gone ..i guess it was the glutamine and creatine in it which caused increase in the BMI.
    Planing to start doubles for the next 30 days as i would like to loose the weight..lets see how much i am able to stick to it..
    i am also planing to continue the phase 1 the fat shredder stage in month 2 because i guess i have a lot of fat to burn :)
    what are your suggestions !!
46. Mary Kate says:

    February 17, 2010 at 10:40 am

    Thank you for everything!
47. Danielle Kale says:

    February 17, 2010 at 2:02 pm

    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
48. Todd says:

    February 19, 2010 at 1:33 pm

    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
49. Jim H says:

    February 19, 2010 at 2:54 pm

    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
50. Jason R says:

    February 21, 2010 at 9:48 pm

    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!

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