P90X Nutrition Guide

Step 1 - Use Nutritional Level Calculator to determine calories.

Nutritional Level Calculator
Body Weight (Insert weight. Hit enter) 0
Resting Metabolic Rate (RM (weight x 10) 0
Daily Activity Burn (DAB) (RMR x 20%) 0
Exercise Calories (600 calories/day) 600
Required Calories Per Day (RMR + DAB + 600) 600

Step 2 - Consume daily required portions of each category.

Print appropriate page with your Level and use to track nutrition
Schedule only includes 6 days. Print multiple pages and continue with next sheet on day 7

Step 3 - Progress from Fat Shredder, to Energy Booster and finally Endurance Maximizer
Plans are individual. You will need to decide when to go to the next phase. Consult your Team Beachbody Coach for help.
The plan decreases protein and increases carbohydrates over time.
Level I - 1,800 to 2,399 calories per day Pages 2 - 4
Level II - 2,400 to 2,999 calories per day Pages 5 -7
Level III - 3,000 + calories per day Pages 8 - 10

Weekly Tracker KEY

"SHAKE" Shakeology (140 cal)
"DBL" Double Serving Snack - 200 cal.
"BAR" Protein Bar - P90X Peak Performance Protein Bar
"DRINK" Protein Shake - Beachbody Whey Protein Powder
"ACTV" Activit Daily Multivitamin
"PF" Beachbody Performance Formula
"SF" Beachbody Slimming Formula
"CAL" Beachbody Core Cal-Mag (Calcium-Magnesium) Supplement
"OMG3" Beachbody Core Omega 3 Supplement
*Click on the links above for more information about Beachbody Supplements

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LEVEL I - Phase I
Fat Shredder (1,800 to 2,399 calories/day)

PROTEINS - 5 PROTEINS - 5
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 5 PROTEINS - 5
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 5 PROTEINS - 5
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8

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 SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL I - Phase II
Energy Booster (1,800 to 2,399 calories/day)
PROTEINS - 4 PROTEINS - 4
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 2 CARBS - 2
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 4 PROTEINS - 4
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 2 CARBS - 2
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 4 PROTEINS - 4
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 2 CARBS - 2
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 1 CONDIMENTS - 1

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 WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL I - Phase III

Endurance Maximizer (1,800 to 2,399 calories/day)
PROTEINS - 2 PROTEINS - 2
DAIRY - 1 DAIRY - 1
FRUITS - 2 FRUITS - 2
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 2 PROTEINS - 2
DAIRY - 1 DAIRY - 1
FRUITS - 2 FRUITS - 2
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 2 PROTEINS - 2
DAIRY - 1 DAIRY - 1
FRUITS - 2 FRUITS - 2
VEGETABLES - 2 VEGETABLES - 2
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 SHAKE BAR DRINK SNACKS - 3 SHAKE BAR DRINK

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 CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL II - Phase I
Fat Shredder (2,400 to 2,999 calories/day)
PROTEINS - 7 PROTEINS - 7
DAIRY - 3 DAIRY - 3
FRUITS - 1 FRUITS - 1
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 7 PROTEINS - 7
DAIRY - 3 DAIRY - 3
FRUITS - 1 FRUITS - 1
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 7 PROTEINS - 7
DAIRY - 3 DAIRY - 3
FRUITS - 1 FRUITS - 1
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1

5
 SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL II - Phase II
Energy Booster (2,400 to 2,999 calories/day)
PROTEINS - 6 PROTEINS - 6
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 6 PROTEINS - 6
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 6 PROTEINS - 6
DAIRY - 2 DAIRY - 2
FRUITS - 1 FRUITS - 1
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1

6
 CARBS - 3 CARBS - 3
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL II - Phase III

Endurance Maximizer (2,400 to 2,999 calories/day)
PROTEINS - 3 PROTEINS - 3
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 4 CARBS - 4
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 3 PROTEINS - 3
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 4 CARBS - 4
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 3 PROTEINS - 3
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 3 VEGETABLES - 3

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 FATS - 1 FATS - 1
CARBS - 4 CARBS - 4
SNACKS - 3 DBL BAR DRINK SNACKS - 3 DBL BAR DRINK
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL III - Phase I

Fat Shredder (3,000 calories/day)
PROTEINS - 9 PROTEINS - 9
DAIRY -4 DAIRY -4
FRUITS - 2 FRUITS - 2
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 9 PROTEINS - 9
DAIRY -4 DAIRY -4
FRUITS - 2 FRUITS - 2
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 9 PROTEINS - 9
DAIRY -4 DAIRY -4
FRUITS - 2 FRUITS - 2

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 VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 1 CARBS - 1
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 2 CONDIMENTS - 2
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL III - Phase II

Energy Booster (3,000 calories/day)
PROTEINS - 8 PROTEINS - 8
DAIRY - 2 DAIRY - 2
FRUITS - 2 FRUITS - 2
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 8 PROTEINS - 8
DAIRY - 2 DAIRY - 2
FRUITS - 2 FRUITS - 2
VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 8 PROTEINS - 8
DAIRY - 2 DAIRY - 2
FRUITS - 2 FRUITS - 2
9
 VEGETABLES - 3 VEGETABLES - 3
FATS - 1 FATS - 1
CARBS - 3 CARBS - 3
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 3 CONDIMENTS - 3
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

LEVEL III - Phase III

Endurance Maximizer (3,000 calories/day)
PROTEINS - 4 PROTEINS - 4
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 5 CARBS - 5
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 4 CONDIMENTS - 4
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 4 PROTEINS - 4
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 5 CARBS - 5
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 4 CONDIMENTS - 4
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

PROTEINS - 4 PROTEINS - 4
DAIRY - 1 DAIRY - 1
FRUITS - 3 FRUITS - 3
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VEGETABLES - 4 VEGETABLES - 4
FATS - 1 FATS - 1
CARBS - 5 CARBS - 5
SNACKS - 4 DBL DBL DRINK BAR SNACKS - 4 DBL DBL DRINK BAR
CONDIMENTS - 4 CONDIMENTS - 4
WATER - 8 WATER - 8
SUPPLEMENTS ACTV PF SF CAL OMG3 SUPPLEMENTS ACTV PF SF CAL OMG3

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 P90X Nutrition Guide
P90X Nutrition Guide

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