P90X3 Nutrition Guide

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


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


  1. Tsauce says

    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. says

    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. DanielleWolfe1 says

    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. says

    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. ashleyhinson says

    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. says

    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. SBenson says

    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. says

    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. ShealynFeil says

    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. says

    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!

  11. says

    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!

  12. Jeffrey says

    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!

    • says

      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

  13. Jason says

    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.

    • says

      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!

      • Jason says

        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.

  14. Shelly R. says


    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!!

    • says

      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

  15. Rob S says

    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?

    • says

      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).

      Coach Bob

  16. Nixon says

    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!

    • says

      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.

      Coach Bob

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