What Are the Three Phases of P90X?

Nutrition Level

• The P90X nutrition plan first directs you to determine at what level you should be eating. First calculate your resting metabolic rate (RMR) in calories by multiplying your body weight by 10. Calculate your daily activity burn by multiplying your RMR by 20 percent. Finally, determine your energy amount by adding your RMR to your daily activity burn, then adding an additional 600 calories. If your energy amount falls between 1,800 and 2,399 calories, you are in Level 1; 2,400 calories to 2,999 calories is Level 2; and 3,000 calories or more is Level 3. Those eating at Level 1 aim for 1,800 calories per day; Level 2 for 2,400 calories; and Level 3 should consume 3,000 calories per day. This is important, as you need to consume this number of calories to have enough energy to complete the P90X program.

The P90X Nutrition Guide

• The P90X Nutrition Guide gives you several options to follow. You can follow a menu plan laid out for the three phases, or you can follow a portion option which allows you to eat acceptable clean eating options from the nutrition guide, based upon ratios of protein, fat and carbohydrates. The ratios of servings for proteins, carbohydrates and fat change for each 30-day block as you move through the program. Acceptable foods include fat-free lean meats, eggs, low-fat milk and cheeses, organic or unprocessed fruits and vegetables, complex carbohydrates such as whole wheat breads and pasta, dried fruit, turkey jerky, soy nuts and protein bars. Acceptable condiments include low-fat marinades, fat-free dressings, mustard and honey.

Phase 1: Fat Shredder

• The first 30 days focus on kick-starting your metabolism by eating a large amount of lean proteins and limited carbohydrates. This is perhaps the toughest phase for most people to adjust. Your ratio of protein required in this section is 50 percent, with 30 percent carbohydrates and 20 percent fat. Keep track of your intake by printing sheets from Team Beach Body's website, copying from your nutrition guide or using an online weight management program to keep track of what you consume for the day. The Fat Shredder Phase coincides with the first 30 days of the exercise schedule.

Phase 2: Energy Booster

• This phase comes to many as a relief, as it includes some carbohydrates. During Phase 2 you shift into the next 30 days of the exercise schedule and are allowed some additional carbohydrates. The greater balance of lean proteins and complex carbohydrates increases your energy level and stamina as you push yourself even harder. The ratio breakdown for Phase 2 is 40 percent protein, 40 percent carbohydrates and 20 percent fat.

Phase 3: Endurance Maximizer

• This phase is based upon an "athlete's diet," and allows you a generous supply of complex carbohydrates to get you through your last 90 days. Although some individuals prefer to extend Phase 2 eating into their last 30 days of the exercise program to maximize weight loss, Phase 3 provides the nutritional energy requirements to truly improve your fitness level. The ratio of carbohydrates in this phase is a generous 60 percent, with 20 percent lean protein and 20 percent health fats.

The Workouts

• Workouts are also divided into three 30-day blocks. You can choose from three different schedules based upon your goals. The Classic program is available for those seeking to balance building muscle with increased cardiovascular fitness, while the Lean program is available for those preferring a regimen that is lighter on weights. The third option is for those who are already at a high level of fitness and want to push their limits: Doubles. This program adds additional cardio sessions to three days per week. The full schedule for each of these options, by phase, can be located on the website P90X Workout Schedule.