p90x week 1 day 2

Dieting Question?????????

Ok, I am doing the p90x program and if you do not know what that is; it’s the hardest home workout system available. I am working out 6 days a week for roughly 2 1/2 hours a day and it is INTENSE. My main goal is to bulk up but to burn fat like crazy but I don’t have a clue what to eat to do that so do you have any suggestions about a meal plan?

I think the p90x program comes with a nutrition packet, but if not, I have a few things you should do in terms of a diet.

First things first: eliminate all unhealthy foods and drinks such as sodas (regular and diet), fast food, processed food, foods high in saturated fat, sugar, and simple grains such as white bread, white rice, etc. Consume 5-6 small meals a day, a meal every three or so hours. This will keep you somewhat full throughout the day and keeps your metabolism high which is key in burning fat. Drink tons of water – about a gallon and a half a day – as this flushes out toxins, keeps your body hydrated, and helps in the depleting of fat cells. Plus water has no calories so drink as much as you want; it keeps you full. Eat protein in every meal; you should aim for 20 grams of protein if you can. After your protein, consume your vegetables and fruits and then your whole grains. Eat as many vegetables as you please as most of these are negative calorie foods, meaning you burn up all the calories in the vegetable by simply chewing and digesting it. Plus, vegetables keep you full for long periods of time. Here are some healthy foods: lean protein (chicken, turkey, flank steak, and fish), whole grains (oatmeal, brown rice, wheat bread, wheat pasta, wheat tortillas), wide variety of vegetables, low glycemic fruits (berries, apples, oranges, bananas), and healthy fats in moderation (olive oil, eggs* – also good sources of protein, nuts and legumes). You can also supplement your diet with whey and casein protein shakes, omega-3 fish oils, and flax seed. Protein shakes are great for pre- and post-workouts; I recommend Optimum Nutrition. They taste great are as basic shakes for women and men. Sample Day:

7am – 1/2 cup oatmeal, 1 apple, 1 whole egg with 2 egg whites

10am – One scoop Whey Protein (post workout) and handful of berries

1pm – 1 chicken breast, brown rice, 1 cup of steamed veggies

4pm – 1/2 cup Almonds and yogurt

7pm – 1 fillet Tilapia (or other fish) and romaine lettuce salad

9pm – Casein Protein Shake

***if you are craving sweets or desserts try Jell-O (10 cals) or Jell-O Pudding (60 cals); these are fat free treats***

***if you are hungry throughout the day, snack on as many vegetables as you want, like carrot sticks or celery sticks; a great treat is celery sticks wit 1tbsp of peanut butter***

Men should consume between 1 – 1.2 grams of protein for each pound of bodyweight a day; .8 – 1 grams of carbs per pound of bodyweight; and around 30-40 total grams of healthy fats a day. If you hit a plateau, try carb cycling. There is tons of information on carb cycling as many bodybuilders and athletes use it to burn fat like crazy, but remember to never not eat carbs.

Good luck!

P90X Week 1: Day 2 PlyoX