Nutrition Guide P90X Beachbody文档格式.docx

1、 Your Body Weight x 10 = RMR2. Calculate your Daily Activity Burn RMR x 20% = DAB3. Calculate your Energy Amount RMR + DAB = EANutrition Level ChartEA = 1800-2399 = Level I 1800 calories per dayEA = 2400-2999 = Level II 2400 calories per dayEA = 3000+ = Level III 3000 calories per dayMacronutrient G

2、oals in Each PhasePhase I - Protein 50%, Carbs 30%, Fat 20%Phase II - Protein 40%, Carbs 40%, Fat 20%Phase III - Protein 20%, Carbs 60%, Fat 20%Customizing the PhasesPhase I - Can be extended if you feel you need to drop more body fat, but still have enough energy to do workouts. Can be shortened if

3、 your body fat is already low or you arent getting enough energy for workouts.Phase II - Can be extended if you feel you are doing well in this phase and want to keep going.Phase III - Optional phase for those who really want to push to the limit. It is recommended, however, that everyone try this p

4、hase at some point.Phase I Fat Shredder Portion PlanLevel I PortionsProteins - 5Dairy - 2Fruits - 1Vegetables - 2Fats - 1Carbs - 1Condiments - 1Snacks - 1 SingleP90X Recovery Drink - 1P90X Protein Bar - 1Level II PortionsProteins - 7Dairy - 3Fruit - 1Vegetables - 4Condiments - 2Snacks - 1 DoubleLeve

5、l III PortionsProteins - 9Dairy - 4Fruit - 2Snacks - 2 DoublesPhase II Energy Booster Portion PlanProteins - 4Carbs - 2Recovery Drink - 1Protein Bar - 1Proteins - 6Vegetables - 3Carbs - 3Condiments - 1.5Proteins - 8Vegetables- 3Condiments - 3Snacks - 1 Double, 1 SinglePhase III Endurance Maximizer P

6、ortion PlanProteins - 2Dairy - 1Snacks - 2 SinglesProteins - 3Fruit - 3Carbs - 4Protein - 4Carbs - 5Condiments - 4Snacks - 1 Double, 2 SinglesPortion Plan Foods （the same for all phases and levels except snacks）Fats1 tbsp = 120 calories = 1 servingOlives, avocado, canola oil, olive oil, flaxseed oil

7、Proteins100 calories per serving- 3 oz. chicken or turkey breast- 6 egg whites- 3 oz. fish or shellfish- 3 oz. fat free ham slices- 3 oz. pork tenderloin- 1/3 cup protein powder- 3 oz. red meat, lean- 1 soy burger- 5 soy slices- 3 oz. tofu- 3 oz. tuna- 2 slices turkey bacon- 1 veggie burger- 1 veggi

8、e dogCarbohydrates200 calories per serving- 1 medium whole wheat bagel- 1 cup baked beans- 1 cup beans （black, kidney, etc）- 1 2.5 oz. bran muffin- 2 slices bread （whole wheat, rye, pumpernickel）- 1 cup whole grain cereal- 1 cup couscous- 12 crackers- 2 english muffins- 1 cup hummus- 1 cup lentils-

9、1 cup oatmeal- 3 3.6 oz. pancakes- 1 cup pasta or noodles- 1 large whole wheat pita- 1 potato （2x4-3/4）- 1 cup quinoa- 1 cup lowfat refried beans- 1 cup brown or wild rice- 1 medium sweet potato- 3 corn tortillas- 1 large whole wheat tortilla- 2 whole wheat waffles- 1 cup wheat berriesDairy Products

10、120 calories per serving- 1.5 oz. low fat cheese- 1 oz. 1% cottage cheese- 1.5 oz. feta cheese- 1.5 oz. semisoft goat cheese- 1.5 oz. part skim mozzarella- 3 oz. parmesan cheese- 8 oz. skim milk- 1.5 oz. soy cheese- 8 oz. soy milk- 8 oz. nonfat plain yogurtFruits- 1 medium apple- 1 cup apricots- 1 m

11、edium banana- 1/4 medium cantaloupe- 1 cup cherries- 1 oz. dried fruit- 6 oz. fresh squeezed juice- 1 medium grapefruit- 1 cup grapes- 1 cup kiwi- 1/3 medium mango- 1 medium nectarine- 1 large orange- 1/2 papaya- 1 medium peach- 1 medium pear- 1 cup raspberries, blueberries, or blackberries- 2 cups

12、sliced strawberries- 1 medium tangerine- 1 cup watermelonVegetables50 calories per serving1 cup of cooked veggies, veggie juice, or veggie soup2 cups of leafy greens- Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, ka

13、le, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.Condiments2 tbsp = 50 calories = 1 servingLowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jamsSnacksSingle Serving Snack = 100 calor

14、iesDouble Serving Snack = 200 caloriesSingles （Phase I）- 1 oz. lowfat cheese- 8 oz. 1% cottage cheese- 1 frozen fruit bar- 8 oz. fruit sorbet- 12 mini rice cakes- 4 oz. nonfat frozen yogurt- 1/2 Protein Bar- 1 tbsp peanut butter w/celery sticks- 2 oz. soy nuts- 1.5 oz. string cheese- 1 oz. turkey je

15、rkyDoubles- 12 oz. 1% cottage cheese- 1 oz. nuts （almonds, cashews, pecans, pistachios）- 12-16 oz. Recovery drink- 1 Protein Bar- 4 oz. soy nuts- 3 oz. string cheese- 2 oz. turkey jerkySingles （Phase II）- 1 tbsp. peanut butter w/celery- 3 cups light popcorn- 1 large sourdough pretzel- 1 oz. lowfat c

16、heese with 6 crackers- 4 tbsp hummus with carrot sticks- 1 oz. nuts- 12-16 oz. Recovery Drink- 8 oz. nonfat fruit flavored yogurtSingles （Phase III）- 3 Fig Newtons- 1 medium piece fruit- 1 tbsp peanut butter w/celery- 1 oz. pita chip- 1 oz. lowfat tortilla chips- 4 tbsp bean dip with 1 oz. chipsThis

17、 is the bare bones of the plan. There was other stuff included which I do not have the time or space to add. What I listed here is the vital stuff and should be sufficient to do the plan properly. Ive done it before, and it has worked along with the p90x workouts. Fair warning, though, for anyone wh

18、o doesnt like to track, measure, and manage every little thing that goes into their mouth. Cuz thats what this plan is all about. Knowing what to eat, how much, and in what combinations. It also requires planning. But in the end it is worth it. Good luck.Posted by firetometalFiled in Uncategorized 1

19、9 Responses to “NutritionGuide”1. Don said: November 18th, 2006 at 3:45 am WOW! I wasnt expecting that. Your awesome. I actually broke down and bought the guide but it wont be here for a while yet so this will help a lot. Thank you! I hope all is going well for you. Im on my fourth week and feeling

20、great.2. Al said:January 22nd, 2007 at 9:21 am Just wonderingWhen it says Level 1 Portions: does it mean all the portions in the list per each day?Also the list of foods in each category （fats, proteins, carbs, fruit, veg）seems small. Is there foods missing or is this exactly what is written in the

21、book?Thanks3. firetometal said:January 22nd, 2007 at 2:40 pm hey al. whatever phase you are in, the portions listed under your particular level are what you are to strive for each day. ideally, you should aim to get all the portions listed because it is geared to bring you out close to the desired c

22、alorie level. the foods that i listed are exactly what they put in the book. i imagine you can add to that as long as the foods are healthy and nutritional. youll just have to figure out for yourself what category to put each food in and how many calories per serving the food you are adding contains

23、. the book also contains recipes but there is no way im going to list all of them. you can probably find some of them at . good luck!4. Al said:January 22nd, 2007 at 11:21 pm Thanks for replying !Another thing.when doing the workoutswhat weights do you need in the dumbells? I have a set of 20lb weights. Do I need a lot below or above that weight?5. Al said:25 pm Oh yeahone more. For the protein bar and recovery drink.is there a substitute for those or do you need to use them? Guess if you dont use P90x ingredients you dont get the right foods going in or just a money grab?6. firet