Friday, September 11, 2009

P90X Sample Menu


After determining that I fall into level 2 of the P90X nutritional program, I then had to figure out what to eat.

The level 2 phase 1(Fat Shredder) breaks out like this.

Protein 7servings
Dairy 3 servings
Fruit 1 servings
Vegetables 4 servings
Carbs 1 serving
Fat 1 serving
Condiments 2 servings
Snacks 1 double serving
Recovery Drink 1
Protein Bar 1

So a typical menu for a day for me is like this

Breakfast

Omlette with 6 egg whites, 3oz lean ham, ½ cup chopped veggies, 1oz cheese

2 Pro, 1 Veggie, 1 Dairy.

Morning Snack

1 cup blueberries, ½ cup vanilla yogurt ½ cup cottage cheese, 1 scoop vanilla protein powder.

1 fruit, 1 dairy, 1 protein

Lunch

2 grilled bonless chicken thighs, large green salad

2 Pro, 1 veggie, 1 fat, 1 condiment (for the salad dressing)

Mid afternoon snack

Protein Bar

Supper

1 cup whole wheat spaghetti, 2 cups homemade spaghetti sauce.

1 carb, 2 pro, 2 veggies

Evening snack

1 oz almonds, 2 cheeze strings.

1 snack, 1 dairy.

If you add up the servings, they should be close to the total allocations.

NOTES:

On this plan, you should not go hungry. I didn’t, and I love to eat. In fact, I found it tough to get in all the protein servings, that’s why I had to add protein powder to the yogurt, but it’s important to get it in to help recovery, and build muscle which boosts your metabolism. Protein also helps make you feel more satisfied.

Also, it’s important to get in those servings of veggies. With only one serving of complex carbs, you need to use the carbs in the veggies to fuel the workouts, that is of course along with the fat you are burning.

2 comments:

John said...

What's in your homemade sauce if you don't mind me asking?

Anonymous said...

Homemade sauce lol