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P90X3 Nutrition Guide

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P90X3 Nutrition Guide

If you are starting P90X3 soon, be sure to follow the P90X3 Nutrition Guide correctly! In this post I’ll guide you through the TWO steps to get started right with the P90X3 nutrition plan.

Luckily, the P90X3 nutrition guide is simple and to the point. This is good considering most people HATE the idea of nutrition. Keep in mind however, if you skip the nutrition guide, you might as well throw P90X3 away. The nutrition guide is an integral puzzle piece to the big picture.

As always, if you have questions about the P90X3 nutrition guide, comment below and let’s chat!

P90X3 Nutrition Guide – Step 1 – Find out Your Plan!

In the guidebook that comes with the program, this is the first step! You need to figure out how you need to eat. Use my handy calculator below to see which plan you need to follow. After you fill out the form, look below to see your guide depending on the plan that fits You!

Be sure to fill out this form exactly as the instructions mention to ensure you get the accurate plan calculated. Click inside the Gray boxes to fill out each question:

Got your plan calculated? Great! Check out this guide below to see how many calories, protein, carbs, and fat you need each day:

P90X3 Nutrition Plan

HOLY CALORIES BATMAN!!

Don’t worry, there is a reason for the added calories, protein, carbs, and fat in most plans. In fact, here is an interesting point: P90X3 took more time and research to develop than P90X AND P90X2 combined! Just check the test group results. This integral part of the plan is key if you want results. Follow it to a “T”. Don’t worry about the P90X Fat Shredder Diet, or the INSANITY elite nutrition guide (or any other nutrition plan). Follow the proven course on this one. If you want to read more, see my post on the P90X3 Diet Plan.

P90X3 Nutrition Guide – Step 2 – Make Life Easy and Track IT!

Intuitive eating may work for some, but it’s tough. If you want to get a ballpark idea of how you’re doing: Track IT! Even though we can’t know every single macro-nutrient in everything we eat, we can at least have a guide.

How do we do that? Through MyFitnessPal.

You can literally plug in the suggested plans listed above into MyFitnessPal. Then, throughout your day, you can track everything you eat! There is an app, and an internet version. The absolutely best part is that it is 100% FREE!

So now the next step for the P90X3 Nutrition Guide is: Take your Plan above and click here: How to Use MyFitnessPal. Oh, and be sure to add me (Coach Bob)! My screen name is CoolRunLT.

P90X3 Nutrition Guide General Guidelines

So after you follow the two steps above, here are some other important General Guidelines to never forget.

  • X3 Hydration Schedule (Water): Drink 8-12 oz. of water 15-30 minutes prior to exercise. Drink 4-8 oz. of water every 15 minutes during exercise. Then, throughout your day, drink your body weight in ounces. This is done by taking your current weight in half. (172 pounds = 172/2 = 86 ounces of water per day). Want a special secret? Drink 8-12 oz immediately in the morning before you drink or eat anything else!
  • SIMPLICITY: Just plug and play, literally. Don’t stress out about what to eat, just eat! Just keep in mind that if you have bad processed food, fat will happen immediately. Cut the Cola and cookies and eat well.
  • Meet Your Macros: At the end of the day, if you still have carbs and calories left in your MyFitnessPal bank, get excited! Have a banana, apple, or something good! Have Shakeology, whatever you can fit into your daily plan. Just don’t go for that cake and you’ll be fine.
  • Adjust for Victory Week: Stay the course with the numbers and guide listed above for your P90X3 journey. Once (and ONLY once) you reach Victory Week (aka the last week of P90X3), things change. Check out the P90X3 Victory Week post to be prepared (and get excited!).

I hope you found this post on P90X3 Nutrition Guide helpful. If something still makes no sense, or you have questions, comment below and let’s chat! Be sure to also get your Free Team Beachbody account. I’d love to have you on our team and help support your goals with P90X3 and all health and fitness.

Yours in Fitness Success,

Coach Bob

Comments

  1. I was wondering can I eat 3 meals a day and be fine if I eat all my carbs fats and proteins? Its for the p90x3

  2. Tsauce Yes that is fine to do. There has been a lot of research about the different eating periods (such as Intermittent Fasting). If you eat your 3 meals per day and meet your calories, proteins, carbs, and fats – you will be in a good position. Just be sure to plan ahead so you don’t overshoot or sell yourself short on the daily needs. 

    Keep me posted on your X3 journey!

  3. I’m starting P90x3 soon and was a little confused as to whether I qualify as sedentary or moderately active. I work a desk job, but I make a point to get up and walk around the office/outside for exercise “snacks” during the day and I also do cardio for at least 40 minutes a day. Would appreciate the help! Thanks!

  4. DanielleWolfe1 Great job on starting X3 soon! Also, I think it’s great that you make it a point to walk around the office instead of sitting sedentary (I need to do more of that too!). Since you also do HiiT and circuits daily, you would definitely fall into the moderate activity for sure. Keep me posted on your journey!

  5. I am confused about what the numbers on the meal plan chart mean.  I am plan B and my husband is plan F.  Are the numbers the amount of portions?  How big are the portions in order to meat the caloric needs?  Thanks so much!!!

  6. ashleyhinson Thanks for stopping by! As far as the numbers, are you referring to the grams in the image above? If so, I would plug them into the MyFitnessPal app for the easiest use. (See: http://sweetlifefitness.net/how-to-use-myfitnesspal/ and use 30% protein / 40% carbs / 30% fats as I guide you through in the video on how to use the app.

    As for the portions in the guide itself, those are based on the recommended portions to have throughout the day to regulate insulin to ensure good and steady weight loss. The best option that I have found successful is to focus on carbs in the beginning and middle of the day, and gradually aim for higher protein near the end of the day with minimal carbs if you can swing it.

    Feel free to chat more with any other questions – your success is my goal!

  7. I am on plan A and use MyFitnessPal extensively.  If I burn more calories in addition to P90x3 from going for a walk or something, do I need to eat back those calories until I’m at a net of 1500 calories again?

  8. SBenson This is a great question. The nutrition guide is based on average lifestyles with the calorie burn of P90X3. So if you are walking around 1 mile+, or doing any other extreme exercising (running, lunging, etc, etc), I would definitely add those calories back in for net of 1500.

    Thanks for stopping by, and keep me posted on your X3 progress!

  9. Hi!  I am just starting X3 and am supposed to be at Plan B.  I am following the X3 nutrition guide as it instructs, but I’ve also been tracking in MyFitnessPal to make sure I stay on track–and it is very revealing as to how little protein and fat I’m getting.  Apparently I have no problems eating fruits and veggies!  😉  How in the world can I get more protein into my day!?!?  I even use protein supplement/powder, and STILL can’t even come CLOSE to that number?

  10. ShealynFeil I had the same issue in the past! No worries, that is normal. Some of the best sources of protein beyond the protein powder that you have are things like eggs, egg whites, grilled chicken breast, and burger (get the 95-98% lean type). As long as you are hitting your macros for the day, the calories should generally fall right into place.

    Thanks! and keep me posted on your progress with X3!

  12. PhilKowalski Hey dude, sorry I don’t fully understand what you mean by that, but if it is what I think: Carbs, proteins, AND fats – you need all three in the recommend 30%/40%/30% split as per the Nutrition Guide.

    If I didn’t get that right let me know and we’ll get it answered. Thanks!

  13. Hi Bob, ever since I got my interest in p90x3, I’ve been on your site everyday in the past week. I received my package of P90x3 in the mail yesterday and was going over the nutrition guide. I’m hoping you can clarify something for me. I did all the calculations and I will be doing PLAN C meal plan. I’m just a little confused what the numbers mean under each category (protein, carbs and fat) For example on plan c for breakfast it shows 2 for protein, 4 for carbs and 2 for fat. What does those numbers represent? Portions? Can you give an example of foods for that line I just gave you? Thanks!

  14. Hey Jeffrey, you are right the portions are a bit confusing! What is basically means is that when you look at your meal, 2 portions of your breakfast should be protein based, 4 portions carbs, and 2 portions fats (you’ll notice it goes a bit more protein-heavy near the end of the day). So a decent example would be something like: 4 Egg Whites + Turkey Bacon (Protein) / Bowl of Oatmeal (1/2 cup – for Carbs) / Shredded Colby Jack Cheese sprinkled on eggs (Fats).

    But myself, and a lot of the people in our Sweet Life online support group, have found success just sticking to the overall macro-nutrients of 30% / 40% / 30%. If you are hitting those daily tracking with MyFitnessPal, you are in a much better position than those who don’t track at all. The general rule of thumb is to have the majority of your carbs up to and shortly post-workout, with the remainder of the day being protein-rich foods.

    I hope that helps, definitely feel free to let me know any other questions! Bob

  15. What do you think about using this nutrition plan while doing P90X? Would I still see good results? I just finished Insanity and am in week 4 of P90X. While I was doing Insanity, I just tried to maintain a calorie deficit and stay with the 40/30/30 ratio that you talk about here. That ratio seemed to be much easier for me to stick with than the 20% fat and 50% protein ratios of the first P90X phase. If I will still see good results then I would like to switch to the 40/30/30 ratios.

  16. Great question Jason, and yes that would be definitely a great option. The Carb balance out of the 40/30/30 helps you with energy, so the key is to ensure you get in and BRING IT each and every day to get the best results by utilizing the carbs (energy) to the maximum efforts. What I would do is keep your carbs on the lower glycemic scale which will work in your favor regardless when it comes to sculpting and burning body fat too (see more on the glycemic index here: http://sweetlifefitness.net/good-carbs-vs-bad-carbs/

    Keep me posted on your progress!

  17. Awesome, thanks. And thanks for the link on the GI scale. I have heard about that but never actually looked it up. I try to stay with the low GI stuff (had no idea corn was that high! No wonder I love it so much) and do my best to eat from the top 2 tiers of Michi’s ladder. Thanks again.

  19. Hi,

    I start P90x3 this Monday. I’ve always been good with counting calories and eating 5 meals a day, 3 hrs apart. But….this whole “macro” thing throws me off. The Myfitnesspal app keeps track of everything I eat meaning, all the carbs, protein and fats and lets me know when i’ve hit my limit for the day? Does it have everything? What If i’m using a certain brand of protein powder or a Quest bar for a snack? I need to download that NOW haha…

    Any pointers you can give me? I’m in the Plan A. I’m 5’1″ and around 130 lbs (have to weigh myself HATE DOING THAT) I’ve honestly never done any workouts and been able to eat 1,500 calories a day!

    Oh yeah, I’m in an apt. and have to put blue painters tape down, hope it sticks!! ack!! I have a pull up bar but have never been able to do even one 🙁 (I put a chair really far away and put the tips of my toes on the top of it to help me a little) is that ok? I would rather do that than use resistance bands. THANKS!!

  20. I get a different result when I plug the numbers into your database versus when I plug the numbers into the P90X3 nutrition guide itself. I’m a male, 190lbs, moderate activity level, and I want to lose weight. The nutrition guide puts me on Plan E (2700 calories/day), whereas your database puts me on Plan C (2100 calories/day). What gives?

  21. Hey Rob,

    Thanks for stopping by! When I plug in your info into the calculator on the site I get Plan E. (Male / 4 / 2 / 1). What I recommend is following Plan E for the first 30 days, then come back and check your weight/etc and see if anything adjusts (for example, if you fall into another weight category/etc).

    Thanks!
    Coach Bob

  22. Hey Shelly thanks for stopping by!

    I would definitely use MyFitnessPal and use the custom settings to hit the certain macros each day for P90X3 (Plan A in your case). What I recommend is meal planning in advance (including Quest Bars and protein powder). As long as you hit those within a few grams each day, you’ll be on your way.

    Also, the chair is a great tip for modifying the pull-ups!! The Chin-Up max is a great alternative as well if you want to take it a level up from the chair (see the P90X3 pull up options for more details).

    Keep me posted on your journey!
    Coach Bob

  23. Im also doing P90X3 at this time and am on plan C. I am keeping track of my food intake using the app that you recommended. I am having a hard time meeting my protein goals and calorie goals of plan C at this time. I dont feel like I need to eat more as I feel satisfied. I normally have like 300 calories and 50g of protein left by the end of the day. All other goals have been reached for the day. What do you recommend doing in order to have those two items get close to the goal? Should I do a protein shake? Thanks!

  24. Hey Nixon thanks for stopping by!

    Yes I definitely would recommend something like a protein shake to supplement the missing grams of protein. While you can do the grilled chicken, eggs, etc, sometimes it’s nice to have a different option and variety. A protein shake can definitely help.

    Thanks!
    Coach Bob

  25. Hey, I was wondering which plan is better:the 40/30/30 thing or the one with A,B,C,D,E? Ive done the first block and I haven’t seen results yet, could it be because I don’t follow the food plan but just eat healthy foods ?

  26. Hey Yara,

    The 40/30/30 thing is the macro nutrient profile. You will still want to follow the A, B, C, D, E plan that you fall into based on the calculator. Plug your stats in and then take the calories and use the macro nutrients to target what you are eating daily. The nutrition plan is SO important (I used to not follow it myself and that was a mistake). You can eat healthy foods, but the breakdown of proteins, carbs, and fats are what helps you lose fat and perform efficiently. Sometimes we focus on healthy foods that are more carb-focused but forget the proteins & fats. Sometimes we eat healthy and it’s mainly fats than it is protein & carbs. You really need all 3 macros to rock and roll on your fitness journey.

    Thanks for stopping by and keep me posted on your journey!
    Coach Bob

  27. hi coach i have a question,im plan c and in this plan i need 2100 calories per day,is it minimum number of calories that i need for a day?or i should have just 2100 calories for a day Neither more nor less,or its just my need for p90x3 excersing and i can have more calories for a day,but if i can have more calories and eat as usuall how can i lose weight?ty coach bob

  28. Hi All,

    I’m trying to follow the meal plan, (I’m a 2700 calories), but my sodium intake is normally really high 100- 125% the daily intake.

    Is that normal or I’m a restricted further in picking my meals.

    Thanks

  29. @shayan good question, and definitely aim for 2100 calories as the top, but keep it around 1900-2100 calories each day. Don’t go too low as that will negatively impact you, and too high won’t help you lose weight. I always aim for about a 200 calorie window, and focus more on the lower calories on days of Yoga, Dynamix, and Rest, and 2100 calories for the other workouts.

    Keep bringing it and keep me posted on your progress!

  30. @Jimmy Jeti great question, when you say 100-125%, what is that in milligrams on average? If you are using MyFitnessPal, check on the stats and it should tell you the total in mg (anywhere from 1000-2000mg, maybe more)?

  31. Hi i have a question i have not been having a good night sleep for two nights now and i missed my breakfast meals for two days what should i do should i have my breakfast meal when i wake up and or should i just continue with lunch because its so close ? please help really worried it will effect my workout strength .

  32. quick question coach, im male, 5ft 6, 140 pounds, 18% bodyfat, work as a security officer, i want to lose the body fat to at least 10% fat while keeping muscle, which plan would u suggelwst i follw the b or c, thanks jason

  33. jason180 Hey good question and thanks for stopping by. It can get a bit tricky, but what I would recommend is focusing on how much you are “Bringing It” in the workouts. If you are on the border of the B & C plan, if you are still building up your fitness and modifying a bit, focus on Plan B, but once your fitness starts improving, jump to Plan C. Why? Because as you get more fit, the added clean foods help you have more energy to push your body harder and continue to lose fat and keep muscle.

    Think of it like a car: a crappy car doesn’t need premium fuel (this is how my body started out…crappy). As I became a nicer car, I needed better fuel for the engine.

  34. @Ashraf Hey thanks for the comment. At the end of the day are you eating your calories and required macros in the above plans? I do recommend eating breakfast and spacing out your meals to keep your insulin level moderate (to help reduce body fat), but if you skip breakfast by accident or due to time, ensure you still get the required fuel in the tank so you can keep Bringing it!

  35. I have a job where im up at my feet and walking around most of the time . I go to the gym and run 4 miles 3X a week and also do weights with a trainer 2X a week but also doing p90x3 . Is this considered moderate or hardcore? 
    Thanks you in advance!

  36. Hi I just wanted to throw my two cents in but as you lose weight your plan will change so if you start out on plan E cause your 220 lbs you will go to plan D once you get under 200 lbs  and then plan C once you get under 180 lbs and so on….

  37. Michael_Roy you are right on – thanks for sharing this important tip! In fact, I wish the guide talked a bit more about that, or at least bolded it/pointed it out more. I recommend definitely doing this at least every 30 days within the program.

  38. @rene salazar I would personally leave it as moderate. Where I dip into the “hardcore” mode is when you are literally going CRAZY for 8 hours straight, or more. For example, think about someone in construction that is out in the blazing heat not only sweating but lifting stuff, moving around, etc – that would fall more under the hardcore.

  39. Hi, I have completed the P90X3 challenge and although I do not look like the guys on the video my wife and I do notice a big difference in my body. I have definitely improved a lot. My question is, what now? I do want to look ripped like the guys in the video and I know its going to take some extra work, should I do another round of P90X3? Or is there another program you recommend? Thanks!

  40. Hi, I was wondering what meal plan AND schedule I should follow for P90X3 to build muscle but lose body fat at the same time. I’m not necessarily trying to lose weight, I just want to gain alot of muscle (almost the same like weight lifting) but be toned. I am 5’7 and 140 lbs. I lost 30 lbs doing T25. Also with addition to starting T25, I lost alot of muscle and can’t lift as heavy as i was at 170 lbs. That is why i want to build muscle, still look ripped but stay between or 150-160 but less than 165 lbs. What schedule should i follow? Or should I start with classic and when i finish, start lifting weights? Thanks in advance!

    Side Note: Would you recommend lifting weights at the gym and  P90X3/T25 same day. So like doing two workouts.

  41. nixg CONGRATS and great job on completing P90X3. The visual changes that you noted are a great reason to be proud of what you have done.

    I would recommend either a second round or something like INSANITY Max 30 to reduce body fat or Body Beast to add more muscles (keep in mind that Ed, who got fabulous results, did a few rounds). Check out the “What to do after P90X3” post here: http://sweetlifefitness.net/what-to-do-after-p90x3/

    Thanks for stopping by and great job on P90X3 round 1!

    Coach Bob

  42. juanmendez thanks for stopping by! The first step is determining your body fat. How much body fat percentage do you have? This is crucial to figure out if your goal is to first burn down body fat to tone, or to purely scale up on mass muscle building.

    In that case, following the nutrition guide alongside of P90X3 can help you get results either way, but if you are around 12-20%+ body fat, I’d recommend doing X3 to lose body fat first, but if you are already at 10% or lower (meaning you see your abs decently well), then it’s mass building time and I can share some of the tips to do that with X3.

    Thanks!
    Coach Bob

  43. I lost alot of body fat but i still cant see my abs. What should my calorie intake be if im at 145lbs trying to tone out and gain muscle mass. Can i still lift weights at the gym before or after doing p90x3? Or should i stick to p90x3 focused

  44. SweetLifeCoach nixg 
    I really like the P90X3 diet program and am used to keeping track of my macro nutrients. Can I keep this same diet plan while doing Insanity Max 30? It seems to me that the Insanity diet is a little more difficult to keep track of your macros.

  45. juanmendez You honestly could do either one, but I will say that the first step is to measure your body fat. You can get a body fat caliper for very cheap (around $10 at most stores). See where you land. This was an issue I had…I originally was 14% body fat, and once I started getting to 12% the top abs showed up, then 10% most the entire 6 pack was visible).

  46. nixg you bet you can!! With the nutrition containers in Max 30, I decided to test it out and track them – it actually comes out to 30% / 40% / 30% so it is indeed the same which is awesome. Keep rocking what works best for your tracking and you’ll be set!

  47. Hey Bob, I’m thinking of doing the T25 gamma workout. Although there is two calendars, which one should I follow? One is pure gamma and the other one is pure strength hybrid . Which one would be best for me to lose that little bit of fat but also gain muscle definition as well as increase in strength for weight lifting in the future.

  48. juanmendez I’d recommend the pure strength hybrid with the idea that you’ll be weight lifting in the future. This will serve you well for fat loss because, as the old saying goes, “muscle helps burn fat”. Just be sure to keep yourself on a slight calorie deficit of around 500-800 calories per day from your maintenance level (see: http://sweetlifefitness.net/calorie-deficit-for-weight-loss/

    That way you can keep your strength up (keep in mind the deficit won’t make you feel like superman, and that is normal since you are aiming to cut body fat).

    Keep me posted on your progress and keep pushing play!

  49. Hi I’m doing the p90x3 routine and following the meal plan too and tracking my progress on myfitnesspal. My calorie intake is usually in check but I exceed my carbs intake and it’s difficult for me to reach the protein intake of the day. Any suggestions on how to cut down on the carbs and increase my protein? I’m a vegetarian and don’t eat eggs. I try eating soya and beans as much as possible. Also any protein supplement that you would recommend that I should take?

  50. What kind of results should I be seeing in my 5th week of P90x3?  my clothes fit better, but I feel like if the end results are what they are then I should be seeing much more difference?

  51. Pinka2013 Thanks for stopping by! Sometimes with vegetarians the carbs can be a bit high, but if those carbs are primarily vegetables that can be a definite benefit. I have found tofu to be a good option for some added protein as well. One good protein supplement that may help adjust your macros to where you are aiming for is MRM Veggie Elite (protein shake). It has decent ingredients and they are all vegetarian-based, but better yet it packs 24g of protein per serving which is great!
    Keep me posted on your X3 journey!

  52. @Bibi Great question! I actually suggest checking out my 60 day results page, and most importantly scroll to the video I have on the page, and jump to 3:36 in. I show some of the test group and their progression photos as I had the same concern you did! That way you can use their results as an anchor to see if you are on track or need any adjustment (keep in mind if you are starting at a higher body fat it may take a bit longer, but that is OK as you’ll get to where you need to be in time!). The fact that your clothes are fitting better is a BIG deal and you should be very proud!

    Here you go, enjoy! http://sweetlifefitness.net/p90x3-60-day-results-progress/

    Coach Bob

  53. Clarence,

    Hello, I have been following the 3000 calorie plan and for the most part I have been getting my macro nutrients. I was wondering if you had to pay attention to the poly/mono saturated fat intake while doing this plan. Being that there are “good vs bad” fats, how important is it that you monitor what kinds of fat you intake?

  54. Perfect example, I had three Little Caesars pizza slices and was still in my Fat intake range (about 100 grams using plan F). Is this ok?

  55. @Clarence you are right, it is very important to ensure you are focused on the right kids of healthy fats (such as almonds, olive oil, etc). I wouldn’t have Pizza because not only is it the wrong type of fat content (I stick away from fat from dairy/cheese), it also has the faster digesting carbs which in turn stores more body fat quicker. Trust me, I LOVE pizza but it’s a silent killer when it comes to reducing body fat.

  56. Hello, I am very overweight, and would really appreciate for any type of recommendation, just to cut down my weight.
    It would really be beneficial if you could tell me which program to follow, and what nutrition guide to choose. I have been doing some physical exercise, but no proper workout.

  57. Najam hey thanks for stopping by! Are you looking into P90X3 or another program specifically? Are you more into cardio, dance, or resistance-type training?

  58. Hello, I need to ask a serious question.
    I am trying to be a upcoming athlete and I wake up early , play about two hours of Basketball, then from there I do insanity then body beast, and at night about two hours before bed I do p90x3, how do calulate my nutrition?
    P.s I have a little stomach fat that I want to get rid of

  59. ecovar04 thanks for stopping by, and that is some serious work you do – great job on rocking it. You will need the calories for sure so that you aren’t working against the grain of wanting to lose body fat first. Do you happen to know what body fat percent you are at? The key is to be on a slight calorie deficit that balances the demands for your day.

    Try using the calculator above and use #3 (Hardcore) for the Activity Level – what does it give you?

  60. Hello!  

    I’m starting P90X3 on Monday and have figured out my meal plan, however, I’m vegetarian.  Do you have some tips to help me keep on track since I eat more plant based carbs and healthy fats?

    I’m trying to lose weight and I’m on meal plan B.

  61. @Wiffer I would definitely recommend Meal Prepping and adding in your foods into MyFitnessPal in advance to ensure you are hitting the proper macronutrients for your goals with the vegetarian outline (see more on meal prep: http://sweetlifefitness.net/meal-prep-for-21-day-fix/).

    Keep me posted on your journey!

  62. Hi,
    If I managed to get all the grams of protein, carbs n fats mentioned and still be some 700cals low from the plan would it be alright? Will I lose a lot of weight?
    For example I’m in plan D. What if in hypothesis I eat 5kilo spinach like popeye and two kilos of cauliflower and two kilo tomatoes where I may be short of Few or many hundred calories but will have maintained 180grams of protein, 240grams of carbs and fat…. What’s your say on this!?

  63. @Rabbit Thanks for stopping by. Hmm this is interesting because if you are hitting your macros spot on, it would match your calories as well. If you are short on a certain macro, then you would be lower in calories, but if you hit all 30/40/30 of your macros for your Plan D limits, it should match up.

    This is calculated off of:

    1g Protein = 4 cal
    1g Carb = 4 cal
    1g Fat = 9 cal

    Therefore if you hit all 30/40/30, you would have hit all 100% of your macros for the day. I know it’s crazy math but hopefully that helps?

  64. hi, for your plans I can’t enter a 1 since i’m 100 lbs. Do I enter 0? I want to gain weight

  65. @san ACK you just caught a great TYPO!!! You would enter 1 for 130 pounds or LESS. Sorry about that!! You would still want to select 1 and then select number 3 for the Modifiers section.

    Thanks for stopping by and keep Bringing It!

  66. I have the plan D and I can’t seem to figure out how it works, for example in the breakfast category, it says 3 protein, 5 carbohydrates and 2 fat, how does it work? I being eating 3 eggs, 5 strawberries and 0 for fats. whats a good example for breakfast?

  69. RFO you can actually download it, the fitness guide, and the elite block with Beachbody on Demand: Check that out here: http://sweetlifefitness.net/fitness-programs/beachbody-on-demand/

  70. Hey question . Read the guide and wasn’t sure about shakeology. So it says in the book 1/2 a sc oop. So would 1 full scoop be 2 proteins?

  71. AmandaLynn3 Good question – for Shakeology it’s counted as 1 scoop/1 protein. There has been a lot of weird questions about that point, but since Shakeology has more of a nutritional profile that has 17g of protein vs the pure protein shakes @ 25g, it wouldn’t pack as much protein.

    At the end of the day though, as long as it matches up your macros you are well on your way: http://sweetlifefitness.net/how-to-use-myfitnesspal/

    Thanks for stopping by!

  72. Hey! Im 15 yrs old 135 lbs 5′ 7″ about 14% bf. Im trying to lose fat and and gain muscle at the same time. Im currently 1 week into the program and im doing plan D, so im at a surplus right now. I saw someone get shredded and lost a bunch of fat even though he was at surplus, so i was wondering if that would work for me?

  73. Alakeelr it definitely can work that way, especially if you have a low amount of muscle mass to start off – As you grow, your body naturally burns more calories throughout the day, which hits a great sweet spot of burning more than you are eating thanks to the added muscle mass…leading towards direct body fat loss (it’s a great thing indeed!). So don’t fear – just eat the surplus as clean calories and as you make gains you’ll start to realize this impact. The nice thing is, it makes it easier for losing body fat in the future too should you ever fluctuate up and down. Keep on rocking!

  76. Hello – I am around 160 lbs and around 15-16% body fat….I am in my 6th week of insanity and haven’t been able to lose any body fat at all (lost a lot of muscle)….I am planning to do P90X3 right after this….what do I need to do to make sure that I don’t lose any muscle and but only lose fat….Thanks

  77. @pm What does a typical day of eating look like for you? 80% of the results come from what goes down the tube each hour of the day to be honest. It took me a while to get this straight, so feel free to spell out what a typical day looks like for you and we can adjust as needed

  78. SweetLifeCoach Thanks for the reply..My day begins with a shake consisting of 1 scoop of ON whey
    protein powder, 1 cup of oat meal and a hand full of berries.  After a couple of hours, I eat an omlette
    with 5 egg whites and a cup of cottage cheese. 
    For lunch, I eat a cup of brown rice, two tilapia filets and some
    Brocolli.  Then I will have a protein bar
    for snack.  After my workout, I drink ON
    whey protein and eat a banana.  For dinner,
    I repeat the same menu as lunch.  Before
    going to bed, I drink a scoop of casein. 
    This has been my regular diet but I must confess that I miss my snacks
    several times.  This keeps me away from
    eating the required carbs and proteins (I try to eat at least 1-1.5 g of my
    body weight of proteins and carbs).  So
    far, I have been assigning my loss of muscle instead of fat to this
    aspect.  Is my assessment right?

  79. @pm SweetLifeCoach that is correct, and the key is to make sure you are really focused on the inches around the waist vs the scale (or even the body fat % is a better way to measure). I would double check how many calories you are putting down each day when you add all of that up. Your eating clean and good so no worries there, but volume of calories may keep unnecessary fat hanging around.

  81. @Sg based on my own experience I did use Shakeology and would recommend. If you haven’t yet got the program, save yourself money and get the challenge pack, which will discount P90X3 around $20-30 with the purchase of Shakeology: http://sweetlifefitness.net/fitness-programs/p90x3/p90x3-challenge-pack-2/

  82. Thanks. I confess the P90X3 nutrition plan has me stumped.  I see where I am Plan C (2100 Calories). However, I can’t figure out the Carb/Fat/Protein % to put into MyFitnesspal.  Also, when it says I should have two proteins for breakfast, does that mean I choose two items from the list of proteins on the list (i.e. 5 eggs whites and 2 oz of Sardines.) Thanks for any help!

  83. Thank you for being the first resource I’ve seen to really explain the nutrition plan. I too am confused about the plan-portion breakdown… Question: what were your results from the X3 program?

  85. @GBoz Check out how to use MyFitnessPal – you’ll want to plug in the percentages manually, specifically for 30% protein / 40% carbs / 30% fats: http://sweetlifefitness.net/how-to-use-myfitnesspal/

  86. How would you suggest converting the p90x3 nutrition plan to the Fix containers? Or, can it be done?

  87. @Matt great question! YES it can indeed go into the containers and I recommend you do it that way (unfortunately containers were just coming out with Fix when X3 already launched, so they kept the old school nutrition format). What I would recommend is using the H&C guidelines, and adjust as you see fit based on goals to bulk up muscle (in that case, go with the X3 mass schedule), or lean out (with X3 classic or lean). http://sweetlifefitness.net/hammer-and-chisel-nutrition-plan/

  88. What’s the average calorie breakdown per protein, carb and fat portion. I’m a plan E.
    I’m estimating proteins-100cals
    Carbs-80cals
    Fat-45cals

  89. Hi Coach, I’m really struggling to understand the meal plans. I want to follow plan F. For breakfast the plan says protein 3, carbs 5 and fat 2. Does this mean I need to consume 3 items from the protein list, 5 items from the carbs list and 2 items from the fats list? Many thanks for your help!

  90. hi coach BOB! 
    im 17yrs old and i got plan e but 2700 calories is waay too much for me so i was wondering if i could come down a step or two to lose weight?

  91. Qmccray Thanks for stopping by. The calorie breakdown always follows a 4/4/9 model. 4 calories in each gram of protein & carb and 9 calories for each gram of fat. So in this case, your protein would be (4*203g) = 812 calories of protein per day, out of the total 2,700 for the day.

  92. @Ant44675 hey to be perfectly honest with you, I don’t worry so much about the portions – if you aim to eat towards the macro breakdown of 30/40/30, you’ll be set. Using something like MyFitnessPal can certainly help you in double checking to make sure you are tracking towards your goal each day.

  93. AkshithGottumukla Keep in mind it doesn’t always mean it’s too many calories (I’m actually going to work on a video and post about this since I’ve received a few questions about this point). Now, one question I do have for you: are you right on the line between two different plans?

  94. SweetLifeCoach AkshithGottumukla
    yes haha i’m quite torn between plan d and plan e so i was wondering which one to do?

  96. Hi I’m just starting P90x3 and I’m starting plan C. On the portions section of the Nutrition plan it has numbers under each category, i.e Breakfast 2, Carbs 4, Fat 2 etc, I was just wondering what they actually mean? I read a comment down below where you said you don’t follow these numbers but I just want to know what they mean ahah. Thanks!

  97. Aaronrtw Essentially what it is, is a way to split up portions. So for example during the different meals, you should aim to have 2 portions of carbs, 4 fats, etc (using your example in your comment). But personally that isn’t something that was too effective for me or the people who do this program with me in all honest. Based on work schedules, and certain preferences, aiming to hit the macros allows a bit more flexibility in eating throughout the day without worrying about having the portions split up.

  99. hi i am still confused about the eating plan mine is 2100 cal a day 158g protein/210g carb/70g fat my question is in the portion table it says to have 2 protein/4 carbs/2 fats for breakfast so do i have 2 x 158g protein/4 x 210g carb/2 x 70g fat please can you point me in the right directions thank you

  100. I’m getting into P90X3 tomorrow,(i did P90x, X2 and Insanity 3 years ago but then I stop for 3 years) now i run 3 times a week, burning 300/350 calories each run. I would like to get ripped again maybe reaching 165lbs, actually I’m at 187lbs ) but I don’t know how many calories I need each day to reach that level (I’m 34 yo, 187lbs and 5,9 tall)
    Just did the addition of the P90x3 program and I need 2400cal/day . Should I go for it or maybe more ?

  101. biorio Start with that and adjust weekly or every two weeks based on measurements and performance. As you get better, stronger, leaner, your calories should be adjusted (up or down) based on the calculations