Nutrition Guide P90X Beachbody文档格式.docx

Nutrition Guide P90X Beachbody文档格式.docx

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YourBodyWeightx10=RMR

2.CalculateyourDailyActivityBurn

RMRx20%=DAB

3.CalculateyourEnergyAmount

RMR+DAB=EA

NutritionLevelChart

EA=1800-2399=LevelI1800caloriesperday

EA=2400-2999=LevelII2400caloriesperday

EA=3000+=LevelIII3000caloriesperday

MacronutrientGoalsinEachPhase

PhaseI-Protein50%,Carbs30%,Fat20%

PhaseII-Protein40%,Carbs40%,Fat20%

PhaseIII-Protein20%,Carbs60%,Fat20%

CustomizingthePhases

PhaseI-Canbeextendedifyoufeelyouneedtodropmorebodyfat,butstillhaveenoughenergytodoworkouts.Canbeshortenedifyourbodyfatisalreadyloworyouaren’tgettingenoughenergyforworkouts.

PhaseII-Canbeextendedifyoufeelyouaredoingwellinthisphaseandwanttokeepgoing.

PhaseIII-Optionalphaseforthosewhoreallywanttopushtothelimit.Itisrecommended,however,thateveryonetrythisphaseatsomepoint.

PhaseIFatShredderPortionPlan

LevelIPortions

Proteins-5

Dairy-2

Fruits-1

Vegetables-2

Fats-1

Carbs-1

Condiments-1

Snacks-1Single

P90XRecoveryDrink-1

P90XProteinBar-1

LevelIIPortions

Proteins-7

Dairy-3

Fruit-1

Vegetables-4

Condiments-2

Snacks-1Double

LevelIIIPortions

Proteins-9

Dairy-4

Fruit-2

Snacks-2Doubles

PhaseIIEnergyBoosterPortionPlan

Proteins-4

Carbs-2

RecoveryDrink-1

ProteinBar-1

Proteins-6

Vegetables-3

Carbs-3

Condiments-1.5

Proteins-8

Vegetables-3

Condiments-3

Snacks-1Double,1Single

PhaseIIIEnduranceMaximizerPortionPlan

Proteins-2

Dairy-1

Snacks-2Singles

Proteins-3

Fruit-3

Carbs-4

Protein-4

Carbs-5

Condiments-4

Snacks-1Double,2Singles

PortionPlanFoods（thesameforallphasesandlevelsexceptsnacks）

Fats

1tbsp=120calories=1serving

Olives,avocado,canolaoil,oliveoil,flaxseedoil

Proteins

100caloriesperserving

-3oz.chickenorturkeybreast

-6eggwhites

-3oz.fishorshellfish

-3oz.fatfreehamslices

-3oz.porktenderloin

-1/3cupproteinpowder

-3oz.redmeat,lean

-1soyburger

-5soyslices

-3oz.tofu

-3oz.tuna

-2slicesturkeybacon

-1veggieburger

-1veggiedog

Carbohydrates

200caloriesperserving

-1mediumwholewheatbagel

-1cupbakedbeans

-1cupbeans（black,kidney,etc）

-12.5oz.branmuffin

-2slicesbread（wholewheat,rye,pumpernickel）

-1cupwholegraincereal

-1cupcouscous

-12crackers

-2englishmuffins

-1cuphummus

-1cuplentils

-1cupoatmeal

-33.6oz.pancakes

-1cuppastaornoodles

-1largewholewheatpita

-1potato（2″x4-3/4″）

-1cupquinoa

-1cuplowfatrefriedbeans

-1cupbrownorwildrice

-1mediumsweetpotato

-3corntortillas

-1largewholewheattortilla

-2wholewheatwaffles

-1cupwheatberries

DairyProducts

120caloriesperserving

-1.5oz.lowfatcheese

-1oz.1%cottagecheese

-1.5oz.fetacheese

-1.5oz.semisoftgoatcheese

-1.5oz.partskimmozzarella

-3oz.parmesancheese

-8oz.skimmilk

-1.5oz.soycheese

-8oz.soymilk

-8oz.nonfatplainyogurt

Fruits

-1mediumapple

-1cupapricots

-1mediumbanana

-1/4mediumcantaloupe

-1cupcherries

-1oz.driedfruit

-6oz.freshsqueezedjuice

-1mediumgrapefruit

-1cupgrapes

-1cupkiwi

-1/3mediummango

-1mediumnectarine

-1largeorange

-1/2papaya

-1mediumpeach

-1mediumpear

-1cupraspberries,blueberries,orblackberries

-2cupsslicedstrawberries

-1mediumtangerine

-1cupwatermelon

Vegetables

50caloriesperserving

1cupofcookedveggies,veggiejuice,orveggiesoup

2cupsofleafygreens

-Asparagus,beets,bokchoy,broccoli,brusselssprouts,cabbage,carrots,cauliflower,celery,collardgreens,cucumber,eggplant,kale,lettuce,marinarasauce,mushrooms,peas,peppers,spinach,sprouts,squash,stringbeans,tomatoes,lowsodiumV8,vegetablesoup,etc.

Condiments

2tbsp=50calories=1serving

Lowfatsaucesandmarinades,fatfreedressings,mustard,honey,purefruitjams

Snacks

SingleServingSnack=100calories

DoubleServingSnack=200calories

Singles（PhaseI）

-1oz.lowfatcheese

-8oz.1%cottagecheese

-1frozenfruitbar

-8oz.fruitsorbet

-12miniricecakes

-4oz.nonfatfrozenyogurt

-1/2ProteinBar

-1tbsppeanutbutterw/celerysticks

-2oz.soynuts

-1.5oz.stringcheese

-1oz.turkeyjerky

Doubles

-12oz.1%cottagecheese

-1oz.nuts（almonds,cashews,pecans,pistachios）

-12-16oz.Recoverydrink

-1ProteinBar

-4oz.soynuts

-3oz.stringcheese

-2oz.turkeyjerky

Singles（PhaseII）

-1tbsp.peanutbutterw/celery

-3cupslightpopcorn

-1largesourdoughpretzel

-1oz.lowfatcheesewith6crackers

-4tbsphummuswithcarrotsticks

-1oz.nuts

-12-16oz.RecoveryDrink

-8oz.nonfatfruitflavoredyogurt

Singles（PhaseIII）

-3FigNewtons

-1mediumpiecefruit

-1tbsppeanutbutterw/celery

-1oz.pitachip

-1oz.lowfattortillachips

-4tbspbeandipwith1oz.chips

Thisisthebarebonesoftheplan.TherewasotherstuffincludedwhichIdonothavethetimeorspacetoadd.WhatIlistedhereisthevitalstuffandshouldbesufficienttodotheplanproperly.I’vedoneitbefore,andithasworkedalongwiththep90xworkouts.Fairwarning,though,foranyonewhodoesn’tliketotrack,measure,andmanageeverylittlethingthatgoesintotheirmouth.Cuzthat’swhatthisplanisallabout.Knowingwhattoeat,howmuch,andinwhatcombinations.Italsorequiresplanning.Butintheenditisworthit.Goodluck.

Postedbyfiretometal

FiledinUncategorized

19Responsesto“Nutrition 

Guide”

1.Donsaid:

November18th,2006at3:

45am

WOW!

!

Iwasn’texpectingthat..Yourawesome..Iactuallybrokedownandboughttheguidebutitwontbehereforawhileyetsothiswillhelpalot..Thankyou!

Ihopeallisgoingwellforyou.I’monmyfourthweekandfeelinggreat.

2.Alsaid:

January22nd,2007at9:

21am

Justwondering…WhenitsaysLevel1Portions:

doesitmeanalltheportionsinthelistpereachday?

Alsothelistoffoodsineachcategory（fats,proteins,carbs,fruit,veg）seemssmall.Istherefoodsmissingoristhisexactlywhatiswritteninthebook?

Thanks

3.firetometalsaid:

January22nd,2007at2:

40pm

heyal.whateverphaseyouarein,theportionslistedunderyourparticularlevelarewhatyouaretostriveforeachday.ideally,youshouldaimtogetalltheportionslistedbecauseitisgearedtobringyououtclosetothedesiredcalorielevel.thefoodsthatilistedareexactlywhattheyputinthebook.iimagineyoucanaddtothataslongasthefoodsarehealthyandnutritional.you’lljusthavetofigureoutforyourselfwhatcategorytoputeachfoodinandhowmanycaloriesperservingthefoodyouareaddingcontains.thebookalsocontainsrecipesbutthereisnowayi’mgoingtolistallofthem.youcanprobablyfindsomeofthemat.goodluck!

4.Alsaid:

January22nd,2007at11:

21pm

Thanksforreplying!

Anotherthing….whendoingtheworkouts…whatweightsdoyouneedinthedumbells?

Ihaveasetof20lbweights.DoIneedalotbeloworabovethatweight?

5.Alsaid:

25pm

Ohyeah…onemore.Fortheproteinbarandrecoverydrink….isthereasubstituteforthoseordoyouneedtousethem?

Guessifyoudon’tuseP90xingredientsyoudon’tgettherightfoodsgoinginorjustamoneygrab?

6.firet