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P90X3 Nutrition Guide

The P90X3 Nutrition Guide keeps adapting from P90X and P90X2. With our X3 Battle of the RIPPED Challenge coming up on Jan 6th, we need to have a good nutrition plan. I will be giving you a run down of all the aspects of P90X3 as we get through this week and into the next. I have been sampling TONS of workouts and will post those reviews very soon too. So let’s get to it!

The P90X3 Nutrition Guide

p90x3-nutrition-guide-teamrippedP90X3 comes with only one guide book… so if you think you are missing your P90X3 nutrition guide, flip it over LOL!

With the P90X3 nutrition guide, Tony is really trying to give you a picture of how he does nutrition and encourage you to approach your nutrition in the same way.  Right away the guide tells you, “Tony doesn’t use calculators. He doesn’t tick portions off A chart. He doesn’t ponder what his calorie needs are.” P90X3 is trying to have you become an “intuitive eater.” They describe this as “the ability to listen to your body so that you make the right decisions nutritionally.” While this sounds attractive, I think it can be dangerous for most people, especially those starting out.

I know for me, my intuitive eating style is to be an over-eater. If I were to have attempted intuitive eating from the start, I don’t think I would’ve been as successful as I was. I had to retrain myself through precise nutrition tracking. That has allowed me to become more of an “intuitive eater” today, but whenever I want to switch from maintenance to get really ripped, I go back to nutritional tracking. It is the absolute most precise way to monitor how what you’re eating is affecting your results. It takes guesswork out and allows you to be very logical and analytical (but more on this later).

Back to the P90X3 Nutrition Guide… Calorie Goals

There are no fancy formulas for calculating your caloric need in P90X3. You simply take a small nutrition quiz. Here you add points based on your gender, weight, activity level, and body composition goal. From that sum you’re given a calorie plan to follow. I want to be careful here. I don’t doubt Beachbody or the work that has gone into this nutrition guide, but I also have a lot of teamRIPPED data that is shaped my view of calorie goals. I think for many people trying to lose weight, P90X3 will set your calorie goal a little too high. You don’t need to go take another 500 calories off the goal, but if you’re trying to lose weight I would suggest removing an extra 200 calories from what the P90X 3 nutrition guide recommends.

That won’t create a starvation diet. It won’t hurt you. I just know from experience that that will generate more of the results you desire over your round of P90X3.

Macros and the P90X3 Nutrition Guide

p90x3-meal-planThere’s no real talk of macronutrient breakdowns in the P90X3 nutrition guide. If you follow the guidebook, you’ll be roughly following 30P/40C/30F. Especially if you will be at a deficit, I would encourage you to increase your percentage of protein. That will allow you to maintain and build muscle as you cut. For more of a discussion on why protein is so important, click here. Fat Shredder would still be on my first choice.

The P90X3 nutrition guide is the portion plan. Part of intuitive eating appears to start with training yourself to estimate portion sizes of food based on your hand. I don’t know about you, but if something really good was set on the table for dinner my hand would get really large LOL. There are guides to use measuring cups as well. Food choices are ranked from healthy to healthiest as you choose from any macronutrient group.

Using the food lists as your shopping list will have you eating tons of great, healthy, whole foods. If you need a shopping list, the X3 list is great!

What does Coach Wayne Recommend for P90X3?

I hope this doesn’t come as a surprise, but I recommend nutrition tracking. I would encourage you to use many of the food choices from the P90X3 nutrition guide but to set your calorie goal lower than what suggested and to even set up a traditional Fat Shredder percentage breakdown.

If you’re looking to maintain your weight or gain weight, feel free to use the calorie suggestion provided and 30/40/30. That is a good breakdown for maintenance or bulking. But still track!

Tracking gives you the absolute most control over your results. If you KNOW that you’ve ate 2400 calories every day for the last 3 weeks and you haven’t lost any weight, then you know 2400 is right around your maintenance need. If you been estimating portions with your thumbs, palms, and fists you’ll never have that certainty. And a palm size of chicken does not have the same calories or macros as a palm size piece of salmon. I don’t like leaving anything to chance. So weigh your portions of food, measure them with measuring cups, and get precise. You won’t have to be this accurate with your tracking for the rest of your life but if you want to get the best results in 90 days, nothing beats nutritional tracking.

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69 comments
Shelly_CA
Shelly_CA

Coach Wayne, I'm starting P90x3 on Monday. I used to go to the gym, i've done most of the Beachbody workouts but don't follow through. I loved P90x but the workouts were too long and not enough cardio for me. I am 5'1" and I've gained a few pounds so i'm up to 130. However, nobody noticed my weight gain.  I am naturally muscular and people tell me I have nice shaped arms even if I haven't worked out in 6 months. (just trying to give you an idea of my body type). 


My question is, what program would you recommend? I was thinking the Lean Program because i'm more aimed at losing the weight i've gained. I already have muscle and it will add more and lean me out. Correct? I'm good with the eating and protein consumption part.  How about calories, how many should I consume? 


Thanks!

medic502
medic502

Hello,  I am starting p90x3 next week.  I have done the original P90x and had great results but that was about 4 years ago and sadly I have put back on most of the weight.  I didn't really follow a diet last time just tried to "eat healthy".  I would like to do better this time around and shred fat and get ripped.  It shows that I should eat 3000 calories today and quite frankly that is impossible for me.  I was wondering if I should lower my intake to around 2000 to 2300.  However,  I am not sure how I should break down my carbs/protein/fat.  Any suggestions would be greatly appreciated.  I am currently around 265 lbs and I am 6' 5" tall.  I would like to get to around 210 to 215 lbs. 

MichalZet
MichalZet

Hi there CoachWayne! I'm a 5'9" 200 lbs. guy, currently doing 4th week of P90X3. I'm on a fat shredder 1900 calorie diet. I track everything I eat using MFP. Unfortunately I only lost about a pound since the start of my program. What is it that I'm doing wrong? Maybe I should up my calorie goal? or maybe I should give up on fat shredder and use macros from P90X3 nutrition plan? I might have lost an inch or two in waist but my results are far from satisfactory. 

LeeBuxbaum
LeeBuxbaum

Hey there Coach Wayne. Not X3 related but I was just wondering if you have ever looked at or figured out the macro ratios in the Body Beast Nutrition guide ? I just did and WOW......no wonder i gained body fat. I figured out the average p/c/f ratios for the entire breakfast and lunch recipes. I am shocked to say the least. I am starting Beast again on Tuesday and needless to say I will not be following that guide.

LeeBuxbaum
LeeBuxbaum

Good Morning Coach Wayne, 

it's me again. I hope you are doing great. I am doing awesome. I have yet another question for you. I have been on FS at 1900 calories, and C/F/P at 35/50/15  for 2 months ( block 1 & 2 of X3) and I feel fantastic and am seeing the results I want. (NO CHEAT DAYS ! ) Now that i am entering block 3 next week, do you think i should up the calories and change ratios so i can now gain muscle mass. I haven't measured BF yet but i know i am close to, if not under, 10 %. I am much stronger without a doubt. And it is all thanks to your knowledge and guidance. Everyone, please listen to Coach Wayne, he knows what works !!

Jorge Rodriguez
Jorge Rodriguez

I have been eating 2100 40/30/30 for the first 3 weeks of X3 and have lost 3 lbs, I don't really want to lose more weight but I would like to continue to drop b/f, I'm currently 5 ' 11" 175 lbs and probably about 10-12% body fat. I want to get down to about 8 % and be ripped. Should I increase  my calories or change my macros to stop weight loss and still shed fat or just suck it up and weigh lesslosing more weight is just going to be part of it? Then do a round of X3 MASS for rd 2?

LeeBuxbaum
LeeBuxbaum

Hey coach Wayne, Long time no type. My wife and I are on week 3 of P90X3 and I was struggling with the nutrition, cuz i tried to use & understand the nutrition guide. I did that  for the first 2 weeks and then I threw up my hands and I decided to go with something tried and true, your FS nutrition guide! Thanks to your plan I  figured my meal plan out down to the last calorie and almost exact macros using MyFitnessPal. Your suggestions are always great and true to the mark. Thank you for putting in the hard work for everyone. 

Okay, now my question. My wife wants to lose weight (10-15 pounds) and lose the body fat in particular. She is 5'8" and 148lbs (don't tell her I told you that). What calorie intake would you recommend for her? I really want her to start seeing some results so she doesn't get discouraged.

Robert
Robert

Hi Coach Wayne,

I recently purchased the p90x3 challenge pack and about to start January 6th. So, with this I get access to the meal planner, but I can't access it. Whenever I try it ask for payment information. Can you please help me? I want to start off right and this was one of the biggest reasons I purchased the challenge pack from your site.

Thanks,

Robert

CoachWayne
CoachWayne moderator

@Shelly_CA I would really pick a program on what interests you. Your nutrition plan will determine if you shred BF or not. So, what interests you most? Do you like lifting? Do you prefer hardcore cardio? Lifting will definitely still lean you out. It's great for cutting weight. Some of my top picks would be Asylum Vol 1 (awesome cardio and lifting) or even Body Beast (no, you won't get all body builder LOL with a deficit, you can really shred BF on Beast). 


For nutrition, being 130 and wanting to shed BF, I would start at 1500 and 40/40/20. Still plenty of protein to maintain your muscle and fuel muscle but a few more carbs for energy during the workouts. Then we can adjust it from there, but I bet in 2-3 weeks you will see some great changes.

CoachWayne
CoachWayne moderator

Those talks aren't bad at all. Measure a lot of body changes. Weight, bf%, measurements with a tape, etc. Weight as your only measure of progress is a bad one. Keep on it. 2" on your waist is great. How's your energy levels, clothes fitting, strength, mood? Those are all worthwhile measures too. Stay with fs and 1900. Don't cheat and stay locked in! You got this. Bring it.

CoachWayne
CoachWayne moderator

@LeeBuxbaum  You follow the Beast guide if you want to bulk. Bulking will always add some BF. Beast macros are around 25/50/25 for the first two phases and 40/30/30 for the cutting phase I believe. Those are ideal ratios for building muscle. The really important thing is to make sure your calories are in check (not too large of surplus) and still track very precisely. 

CoachWayne
CoachWayne moderator

@LeeBuxbaum  Nice work man! If you are feeling good with your BF%, then yes, start increasing your calories slowly. Add 100-200 calories a week for a few weeks. That will slow fat loss a bit, but you will have more energy for workouts and be able to build muscle better. After 3 weeks, you should be at around 2300-2400 calories. When you get there, switch to 40/40/20. Great work!

CoachWayne
CoachWayne moderator

http://www.teamripped.com/big-ripped-or-small-ripped@Jorge Rodriguez  It's really slow to try to maintain an overall weight while cutting BF. I would tell you to just forget about the scale and go for ripped. You will look way better being leaner than at a certain number (a number no one will know if you don't stand on a scale in front of them LOL). That is a nice slow cut you have working. I would stay put. Check out: www.teamripped.com/big-ripped-or-small-ripped

CoachWayne
CoachWayne moderator

@LeeBuxbaum I would start her around 1500 on FS if she's willing to hit those numbers. If she did that for 60 days I think she'd be amazed at the difference. I doubt she'd have to cut much longer. 30 days will produce big results with pics side by side. Tell her to go for it and that Coach Wayne is cheering for her!!!

Shelly_CA
Shelly_CA

@CoachWayne @Shelly_CA


I think you may have missed it, but I'm doing P90x3, but I didn't know if I should do the Classic or Lean version is all. I do want to shred BF but also add lean muscle. So i'm guessing the classic? I don't want to bulk up I add muscle pretty fast, so that's why I thought maybe the lean version. I'm 41 years old, don't know if age matters. And 1,500 seems high.  Usually when I do any of the beach body workouts, even Insanity, my calories are down to around 1,300. I do like lifting but I still have to have my cardio. I don't have Asylum.  I bought P90x3 because it's only 30 min and it's a mixture of everything.  :)

MichalZet
MichalZet

I will stick to 1900 fs diet then. Guess I have to buy a body fat caliper too. As far as my energy levels are I feel great. I noticed more strength too (still can't do pull ups tho...). Clothes seem to fit better too. I am just confused cause I hear everywhere about those big amounts of weight people loose and it's not the same in my case. Anyway I will keep pushing! Thanks CoachWayne!

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum  i Got the following average ratios from the menus in the guide. 

Breakfast was 32.49% fat, 47.26% carbs and 20.25% protein

Lunch was 42.46% fat, 21.17% carbs and 36.36% protein

Those are averages of course but several of the meals are over 35% fat. 

I will be following the actual rations that are listed  in The Phases section. I just found it weird that the ratios in the menu were so out of whack with what they say to use. I'm sure there is a reason though, Sagi knows his stuff. Thanks for all your advice again, you never fail me when i need advice.


LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum We are both doing well with the new plan. Thanks again. However, she is getting tired of all the chicken. Is there something else she can substitute to get a good helping of protein?  We are each eating about a pound of chicken a day. I dont mind, but she does. Any ideas?

CoachWayne
CoachWayne moderator

@Shelly_CA @CoachWayne I did miss that! So sorry! I would do Classic for X3. Lifting is super powerful for body composition changes. Unless you know your metabolism is slower, 1500 should still be a deficit for you but with X3 - 1300 would be fine. Start there and see.


Beast is great! And no, you wouldn't gain weight unless you eat for that. You have to eat a lot to pack on muscle. And as a women, you don't have the hormones to really beast up.


I think you have a a good plan, Classic X3 and 1300. Let's do it!

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum  thanks...i appreciate it

I will take my calories needed to maintain weight and add 200 calories for 3 weeks (build), then up it to 300 for the next 3 weeks, then up it to 400 for the last 3 weeks of BULK. Then cut back to just a slight surplus over my calories to maintain for BEAST phase. Am i thinking the right way? 



CoachWayne
CoachWayne moderator

@LeeBuxbaum Mass and definition are two somewhat different goals. I would go with a slow bulk. You will add a little BF still but it will be minimal. Use the Beast guide but only add 300-400 calories as your surplus. Make sure you are going all out on your workouts. Work up to that surplus over a couple weeks too. Take 200-300 calorie steps per week. That will help your metabolism adjust.  


You cut during the Beast phase and if you do a small surplus, you will really be able to drop that BF in the last phase. 

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum  I am at 162 to 165 pounds now. I want to add muscle mass and definition. Not to sound weird but l would like to look like you scaled down to a 175 to 180 pound frame. I have the gymnastics V shape now but i want to get bigger.

CoachWayne
CoachWayne moderator

@LeeBuxbaum Are you going for fat loss or bulking? Very different goals and you can't really do both at the same time. 

CoachWayne
CoachWayne moderator

@LeeBuxbaum Yea, those meals can be tricky. It's still best to track, but I know what you are saying. The Asylum Vol 1 was like that. It only had a 14 day meal plan, no ratios/tracking. It was higher 30-35% fat too I believe. 

CoachWayne
CoachWayne moderator

@LeeBuxbaum You can keep it at 40/40/20 for a while. As your surplus gets up, you can drop protein to 30-35%. That will still be plenty of protein. Just keep your surplus moderate and you will limit BF. Nice job and glad to help!

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum  Thank you for all your help Coach Wayne. You rock. Now that X3 is over, I am planning on doing Body Beast again. Do you think I should i keep the same ratios (40-40-20) and gradually up my calorie intake to ???. I followed the beast nutrition plan last time and gained too much body fat, in my opinion. I want to look like you do when i get done.

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum  I am up to 2150 calories with 2 weeks left and a changed my ratios today to 40/40/20. Cannot wait to see my after pictures. Thanks again for all your help. 

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum  Just did my weigh in, cuz Block 2 is done. down 10 pounds from day 1, and BF is at 9.2%. This is AMAZING !! No cheat days either, no cheat meals for that matter. Thank You again.


CoachWayne
CoachWayne moderator

@LeeBuxbaum No need to load. That gives a lot of people digestive issues. 5g is all you need and it will saturate your muscles over time (2-3 weeks).

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum  ordered Dymatize Creatine last night. So i dont need to load it right? Just 5g a day before workout? There is too many conflicting suggestions on the web

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum Thank you. I remember you saying something like that before. I am really close and i am constantly fine tuning it. I am in week 4 and seeing results already !! Thank you once again for your patience and help.

CoachWayne
CoachWayne moderator

@LeeBuxbaum That can be little inconsistencies with entries that have fiber. A lot of companies use net carbs and subtract out the insoluble fiber from the carbs. Also, sometimes entries are just plugged in wrong. As long as you are close (3-5g) and 50 or so calories, you are really dialed in. 

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum thats what i do...MFP totals your calories, and totals your F/C/P in grams. i am multiplying the fat grams by 9, the protein grams by 4, and the carb grams by 4. Adding those numbers up to get a total calorie count from F/C/P. Dividing the individual amounts i got from doing that by the total amount to get my percentages.

CoachWayne
CoachWayne moderator

@LeeBuxbaum I am not sure what's going on. The easiest and fastest way would be to just plug it into MyFitnessPal and see. They do all the calculations for you. 

LeeBuxbaum
LeeBuxbaum

@CoachWayne I was wrong about my macros being too low. I was just adding their grams up and getting the ratios that way. I wasnt multiplying the grams by 4 and 9. Question for you, i know i multiply carb grams and protein grams by 4 to get calories and fats by 9 to get their calories. I also know how to get what percentage of total C/P/F ( i think i do anyway). I keep getting total calories of C/P/F exceeding my total daily caloric intake, how is that possible? I assume i am doing something wrong.


LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum i reset my goal in MFP to 50,35,15  with 1900 calories as my goal. worked it out  to being under 9g for my carbs, over 4g for for my fats, and over 12g for my protein hitting 1900 calories exactly. I am sure that with the natural variances in the foods actual counts and my incredible measuring skills i will be right on the money. Thanks again for all your wisdom. I talk about how awesome you are to all my fellow coaches and friends !!

CoachWayne
CoachWayne moderator

@LeeBuxbaum Yea, you want to at least get to 15% fat. Fat does a lot for hormone function. Take those calories form carbs and roll them to healthy fats. 

LeeBuxbaum
LeeBuxbaum

@CoachWayne @LeeBuxbaum she is already using whey, I am going to switch her lunches up this week and see how she likes it. I will let you know what happens.I examined my ratios for last week and they are 50P/45C/5F. Is that bad?


CoachWayne
CoachWayne moderator

@LeeBuxbaum Tuna, salmon (watch the added fat), lean beaf, lean pork, egg whites, and an added scoop of whey even.