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X3 Nutritional Quickstart

Step One:

Gotopage19andtaketheNutritionQuiztoobtainyourscore.

Gotopage20toselectthecorrespondingCaloriePlan.

SelectyourP90X3DailyMealPlanonpage21.Yourmealplanwill

haveportionsforthreefoodgroups(Protein,Carbs,Fat).

Theportionswillbebrokenupintomealsandsnacks,butthisisjust

asample.Ifyouneedtomovetheportionsaroundforflexibility,

that’sokayaslongasthetotalportionsforeachofthefoodgroups

remainthesameperday.

Step Two:

Gotopage23toselecteithertheMicromanagementSystemifyou

wanttotakeadetailedapproachtoyourservingsortheWayofthe

Handtotakeamorerelaxedapproach.Amorein-depthexplanation

ofthesefood-measuringmethodsisprovidedonthispage.

Step Three:

GototheFoodListsonpages32–37.

Selectyourfavoritefoodsfromeachlistwiththeir

correspondingmeasurements.

UseyourDailyMealPlanfromStepOnetofigureouthowmany

portionsofeachfoodgroupyouaresupposedtoeateachday.

Goshopping,prepyourfood,andstarttransforming!

Fewthingsinlifeareasexcitingascommittingtotransformation,P90X3®-style.Soifyou’reitching

togetthispartystarted,here’saquicksummaryofhowthenutritionplanworks.Butremember,

whilethisQuickstartgivesyouthebasics,forbestresults,makeitaprioritytotakethetimetoread

theguideinitsentiretyassoonaspossible.It’spackedwithinvaluableinformationthatwillhelpyou

achievealifetimeofhealthyhabits.

GototheThreeEasyStepschapterintheNutritionGuidetogetstarted:

PART ON E: I NTRODUCTIONANotefromTonyHorton02

ASimplePlan03NutritionSimplified05

What’sNewinP90X3?06

PART TWO: GEN ER AL GU I DELI N ESWater08

X3HydrationSchedule08TheBeachbodyWaterBar09

WhentoEat10Vices12

CaffeineandAlcohol12OtherCheatFoods12

Organics13SupplementsandP90X3,DoneRight14

TABLE OF CONTENTS

PART TH REE: TH REE EASY STEPS18 STEP ONE:HowMuchDoIEat?19YourNutritionQuiz21P90X3DailyMealPlans

22STEP TWO:HowDoIMeasureMyFood?23TheMicromanagementSystem23TheWayoftheHand

24STEP THREE: WhatShouldIEat?25CarbsandFatandProtein.OhMy!25Carbohydrates26Fat27Protein28HowTheseFoodsWorkwithP90X329MacronutrientMixandMatch29ButDon’tForgettheVariety!30P90X3SpecializedDietModifications30Grain-Free30Vegetarian30Vegan30StandardAmericanDiet(SAD)31TheRestaurantConundrum32TheP90X3FoodLists

P A R T F O U R: BRI NGI NG IT ALL TOGETH ER38BecominganIntuitiveEater39AllKindsofFunExtras39P90X3FoodPairings40Breakfast42Lunch/Dinner44Snacks46Let’sGetSpicy!46P90X3Herb&SpiceBlends48P90X3HomemadeSaladDressings51PrepAheadGuide52CookingTechniques54CalorieandGramEquivalentsfortheP90X3Plans

TABLE OF CONTENTS

1

YouarenowholdingthenutritionsystemthatisdesignedtofusewiththeP90X3fitnesssystem.Youwon’tgetmuchoutofoneifyoudon’tfollowtheother—that’swhytheyarestucktogetherinthesamebook!Sodon’tconsiderthisanoption,consideritthemostimportantworkoutofthewholeprogram.

On these pages you’ll find the food philosophies and strategies that provide the nutrientsrequiredtopowerthroughX3—andthroughtherestofyourlife,forthatmatter.Andjustasyou’rerequiredtochoosetherightweightsandholdproperformintheFitnessGuide,hereyouarerequiredtoeatrealfoodthatfuelsthebodyforhealing,energy,andperformance.

Butwhichfoodsthosearedependsontheindividual.That’swhythisplanfollowsmyflexitarianphilosophy.It’sdesignedtogetyoueatinghealthily,butstillgivesyoutheflexibilitytocreateadietthatsuitsyourpersonalneeds.

Italsoallowsyoutorethinkyourdietasyourpersonalneedschange.Iwasaveganforyears,butasIslalomedintomy50s(yes,I’maskibum),IstartedtonoticeIjustwasn’trecoveringthewayIwantedto.Aroundthesametime,Ilearnedthatthemeatindustryhadmadehugestridesinethicsandquality.Ithadbecomeeasytofindfish,fowl,andgrass-fedbeeffreeofhormonesandantibiotics.Icouldfeelgoodabouteatingthisstuff,soIreturneditsparinglyintomydiet—notdaily,mindyou.Justasneeded.AndIprospered,big-time.

That’showIviewallfoodsandsupplements.IfIthinksomethingmightwork,Itryitandletmybodytellmeifit’sworkingornot.

TheP90X3nutritionplanspringsfromthatphilosophy,andisdesignedtohelpyoufindthefuelthatworksforyou,sothatyou’llnotonlygetthemostoutofyourX3workouts,heck,you’llfeelbetterjuststandingthere.It’ssimple,flexible,andfilledwithavarietyofdelicious,healthyfoods.AndlikeX3,it’sfast.

Considerthisyourwarm-up.Nowgetcooking.

a Note from Tony Horton

Before you

Bring It,

you’ve gottƒ

Eat It!

2

Tonydoesn’tusecalculators.Hedoesn’ttickportionsoff

ofachart.Hedoesn’tponderwhathiscaloricneedsare.

What’shisnutritionplan?It’samazinglysimple,and

it’swhatyou’regoingtobeshowninthisguide.Here’s

asneakpeek.Yougethungry.Youputfoodinyour

mouth.Youchewitup.Youswallowit.Youworkout.

Youfeelawesome.Simpleasthat.

Whenyougettoacertainpointinfitness,afteryears

ofeatingclean,healthyfoodsandwatchingyourbody

reacttothosefoods,youbecomean“intuitiveeater.”Sure,

youmightexperimentwithdifferentdietarysystems,

checkinwithanutritionistoccasionally,ortrynew

foodsthatyoureadabout,butyourprimaryindicator,

thethingthattellsyouwhattoeat,when,andhowmuch,

isyou.Youlistentoyourbodyandworkfromthere.It’s

asthoughyouliterallyateaP90X®NutritionGuide

andyourdigestivesystemabsorbedtheinformation.

SothegoalwiththeP90X3NutritionPlanistohelp

yougettoaplacewhereyourbodyjustknowswhat

youneedandwhenyouneedit.You’regoingtolearn

toeataclean,simpledietthatwillhelpyouachieve

yourgoals,whetherit’sfitness,weightmanagement,

orgeneralwellness.

“Intuitiveeating”istheabilitytolistentoyourbody’scuessothatyoumaketherightdecisionsnutritionally.Thinkofitasthehealthy,fitcousinof“impulseeating.”Cravingsshouldbegoodthings.Anintuitiveeaterusesthemtounderstandwhat’slackingintheirdiet,whetherthat’scarbs,protein,fats,orevenamicronutrientlikeironorsodium.Ontheotherhand,animpulseeatermisreadsthesesignals,eatingforcomfortratherthanperformance.

Asanintuitiveeater,yousetthosecravingsstraight.Alackoffatinyourdietmighttriggeracravingforrawnutsoravocado.Alackofcarbsmighthaveyouthinkingoffreshfruitinsteadofsoda.

Achievingthiscantakealittletimeanddetermination,buttheP90X3NutritionGuideshouldmakeitmucheasier.Here’salittlethree-stepcheatsheettokeepyouhonestalongtheway.

Eatwhole,healthyfoods.

Exerciseoften.

Listentoyourbodyunlessittellsyoutoeatsomethingunhealthy,thenreturntoStepOne.

What is intuitive Eating?

A SIMPLE PLAN

Step One:

Step two:

Step three:

3

4

Untilnow,you’veprobablylookedtonumberstounderstandwhattoeat.

You’veusedprotein,fat,andcarbohydratepercentages,caloriecalculators,

maximumandminimumdeficits.Theseareallexcellenttoolswhenitcomes

toeducatingyourselfonhowfoodaffectsyourbodyandyourperformance.

Buttheycanonlygosofar.Intruth,yourmetabolismisrelentlesslycomplex.

Ifyoureallywantedtolearnyourexactdailycalorieburn,you’dneedtobe

hookeduptoamachine24/7oryou’dneedtocomeupwithacalculator

featuringthousandsoffactorsincludingage,race,heritage,upbringing,

altitude,howmuchyou’veslept,howmanystepsyou’regoingtowalk,your

mood,etc.Samewiththefoodyouputintoyourbody.Acaloriecalculatorwill

tellyouthatanapplehas100calories,butthehonesttruthisthatitmightbe

87calories,or112,dependingonvolume,howlongitripened,andhowmuch

wateritabsorbed.P90X3stripsdownthecalculationstotheirminimumand

replacesthemwiththetoolsusedbyintuitiveeaterslikeTony.Hisdietis

designedtoofferhimmaximumperformanceanditworksonthreetenets:

NUTRITION SIMPLIFIED

1. SIMPLICITY

2. Variety

Eatingshouldbeeasy.Ifyoulovetocook,great,butifyou’reonthego,there’s

noreasonyoushouldn’tbeabletoeatrightandtakecareofbusiness.

ThisisakeytenetofalloftheP90X3workouts,anditextendstofoodaswell:

Havingawiderangeoffoodsinyourdietassuresthatyougetallthenutrients

youneed.Italsomakeseatingdelicious!

There’snoperfectdietforeveryone—evenyourneedswillshiftasyouchange.

It’simportanttochangethingsupasneeded.TheP90X3NutritionPlanuses

these three precepts to offer you a variety of food options, and maximum

flexibilityforyourindividualneeds.ThinkofthemasyourNewNutritionalTools.

Withthisplanbackingyouup,youcaneithergoabouttherestofyourbusy

dayknowingthatthefoodyou’reeatingisgood,clean,healthystuff—oryou

can use it as a launching point for becoming an intuitive eater. Our hopes

areforthelatter.Wewantyoutodiscoverthataclean,simple,flexiblediet

packedwithvarietywillgiveyouresultsnotjustfor90days,butforalifetime.

3. Flexibility

5

Asifyouhaven’talreadyfigureditout:simplicity.Therearethreefood

lists:carbohydrates,protein,andfats.Howdoyoumakesureyou’re

gettingallthenutritionyouneed?Again,it’ssimple.Thereisahierarchy

withineachlist.Thehigherupthelistsyoueat,thehealthieryoueat.

(Onlydon’tforget,varietyisalsoimportantinanygooddiet,somake

suretoeatlowerinthelistsometimes.)

Next,doasimple(there’sthatwordagain!)calculationtodetermine

yourmealplan.Itmaynotbeasexactas,say,theHarris-Benedictcalorie

calculator,butit’sstillveryaccurateand,moreimportantly,flexible.

Finally, you’ll notice that the plans lack macronutrient percentage

information.Instead,theyfocusonthequalityandthevolumeofthe

foodsyou’llbeeating.Thisincludesadietpackedwithhigh-quality

freshfruitsandveggies,rawnutsandseeds,wholegrains,andlean

proteinsources.Thosefoods,combinedwithyourapproximatecalorie

level,makesthemagichappen.However,ifiteasesyourmind,these

plansareroughly40%carbs,30%protein,and30%fat.

3

2

1 How much do I eat?

How do I measure my food?

What should I eat?

COMBINE THIS TOUR DE SIMPLISTIC FORCE AND YOU GET AN INCREDIBLY EASY PLAN TO USE. SO EASY, IN FACT, THAT IT JUST TAKES THREE QUICK STEPS:

BUT BEFORE YOU JUMP IN, HERE ARE A FEW GENERAL GUIDELINES . . .

what’s new in P90X3?

6

7

waterDespitestudiesdownplayingtheimportanceofgoodol’H

2O,wehighlyrecommendit.Justbecauseyoucan

surviveonteaalonedoesn’tmeanit’sagoodidea.WhilethosestudiesarefineforJohnQ.Public,theydon’taccountforthemassiveresourcesanathleteburnsthrough.You’resweating,you’remaintainingbodytemperature,you’rebuildingnewmuscle.Youneedwater.

What’smore,mostpeopleovereatbecausethey’rethirsty,nothungry.Wewalkaroundinastateofconstantdehydration.Waterpromotessatiety,soifyoudrinkitbeforeameal,you’relikelytoeatless(upto90caloriesless,accordingtoonestudy).Andwhenyou’redrinkingwater,you’relesslikelytoquenchyourthirstwithothersugarydrinkslikesodaorjuice,whichtendtomakeyouwanttodrinkmore.

ThefollowingwaterconsumptionguidelinesrelatespecificallytoyourX3workout:

The Beachbody® Water BarIfyou’renotafanofthetasteofwater,youneedtogrowup—orstartfilteringyourwater(whoknowswhat’sinthere?).Butthetruthis,noteveryonelovesplainH

20,

evenifit’sthepurestuff,especiallyifyou’vespentyearsguzzling soft drinks. So here are a few great ways tomakeyourplainwatermoreinteresting.Simplyselectfromthesuggestedmixers,mix-ins,andextras.

X3 Hydration Schedule

8–12OZ.WATER15to30MINUTESPRIORTOEXERCISE

4–8OZ.WATEREVERY15MINUTESDURINGEXERCISE

general guidelines

Beyond that, we recommend you drink your bodyweight,dividedbytwo,inounces.Soifyouweigh172pounds, that would be 172 divided by 2 = 86.That’s86ouncesofwater,everyday.Thismaysoundlikealot,butyou’dbeamazedhowquicklyadayofconsistentsippingcanaddup.

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8

FlatwaterSparklingwater(make sure it has no calories)

Mixers

Lemonwedge

Limewedge

Orangeslice

Strawberryslices

Kiwislices

Cucumberslices

Frozengrapes

Watermeloncubes

Splashoffruitjuice:cranberry,orange,grapefruit

Fruits/Veggies

MintleavesBasilGratedgingerRosemary

HERBS

CrushediceIcecubesRaspberrymintice(fill an ice cube tray with water, fresh raspberries, and mint leaves)

EXTRAS

Chooseanycombinationofmix-insfromthelistsbelowforadeliciouswatercocktail.

Mix-ins

The Beachbody

Water Bar

9

Inthesportsnutritionworld,there’sbeenalotoftalkaboutintermittent

fastingandotherdeprivation-basedeatingstrategies.Ifyouwantto

experimentwiththis typeofeating,go for it.Wecandiscussyour

resultsoverlunch.Ohwait,youdon’tgettoeatlunch!Orisitdinner?

Insteadoftreatingyourmealplanlikeacomplexmilitarystrategy,keep

itsimple.Havethreesquaresadayandaugmentthosemealswithtwo

healthysnackstohelpmakeupforthenutrientsyoumightmiss.For

example,iflunchwasalittleprotein-heavy,youcanhavesomefruitfor

yourafternoonsnacktobalancethingsout.Thisstrategykeepsyour

bloodsugarstableinsteadofpeakingandcrashing,whichcanleadto

overeatingandagenerallypoorfeeling.

Ofcourse,it’sabusyworld,sosometimesthosemiddaysnacksmightnot

bedoable.Ifthisisthecase,threesquaresadaywillwork,butstilltryto

getthosesnacksintheretokeepyoufromshowingupatamealfeeling

famished.That’spartlywhatasnackisfor—tospoilyourappetite!

Trytofinisheatingapproximatelythreehoursbeforeyouhitthesack.

Digestion interfereswithyoursleepcycles—andagoodnight’ssleep

iscrucialtoproperfitness. Ifyoudoneedtobreakthisrule,asmall

protein-basedsnackwouldbethesnackofchoicebeforebed.Atleast

it’llhelprecoveryduringsleep.

WHen TO EAT

10

Asfornutritiontimingaroundyourworkout,providedyou’reeating

enoughyoushouldbeabletoblastthrougheach30-minuteX3workout

withoutissue.Generallyspeaking,thehumanbodyhastheglycogen

storesandbloodsugartogetthroughanhourworkout,soyoushouldn’t

needto“load”preworkout.Andexercisingonanemptystomachis

ideal anyway, because digestion competes for your body’s resources.

Bloodflowissplitbetweenpumpingthroughyourmusclesandaround

yourstomach,soyoudoneitherwell.

Intheunlikelyeventthatyou“bonk”—orrunoutofbloodsugar—during

yourworkout,hereareafeweasywaystomakesureitdoesn’thappen

again.Thelong-termfixesaretoupyourcaloriesorswitchoutacoupleof

proteinportionsforcarbportions,butasyou’resortingthatout,tryeating

halfabananaorahalf-servingofP90XResultsandRecoveryFormula®

10minutesbeforePushingPlay.Itshoulddigestquicklyandgiveyou

thebloodsugarburstyouneedtoblastthroughyourroutine.

Another option is to try E&E Energy and Endurance® preworkout

formulaforarealrocketboost,especiallyifyou’rehavingissueswith

focusorwillpower.

11

vices

CAFFEINE AND ALCOHOL Shouldyouconsumethem?Inexcess,they’llbothkillya,butinmoderation,studiesshowdrinkingoneortwo4-ounceglassesofwineadayhasanassortmentofbenefits,fromhearthealthtostressreductiontogenerallongevity,andtwoorthree 8-ounce cups of coffee a day can potentially increase your metabolism,boostperformance,andhelpwithmentalfaculty.

Andtheybothtastesogood.

Ultimately,thechoiceisyours.Whilesomealcoholicbeverageshavesomelong-termmerits,they’restillemptycaloriesthataren’tgoingtohelpyourimmediateresults.

Caffeine,ontheotherhand,mighthelpperformancemarginally.It’snottheactualcoffeethat’sproblematic,it’sthesugarsandweirdcreamersyouputinit.Drinkyourcoffeeblackorwithasplashoflow-fatmilk.

Butkeepinmindthatthesenext90dayswithX3areanopportunitytoreallycleanupyouract.Sopushyourselfoutofyourcomfortzone.Youdon’treallyneedcoffeetofunction,doyou?

OTHER CHEAT FOODSIntherealworld,theoccasionalcheatmealhelpskeepyousane.Lifeistooshortnottoeata littlepiesometimes.Theproblemisthatpeoplehavelostsightofwhat“alittle”means.Sotogetbacktoclean,healthybasicsforthenext90days,it’stimeto...

TOSS THE JUNKIfyouhaven’tdonethisyet,doitnow.Placeyourgarbagecaninanopenspace,openupthecupboardsandstartthrowingoutthelawbreakers.Snackswithsaturatedandtransfats,sodium,andsugarshouldbethefirsttobethrownout(i.e.,cookies,pastries,candy,processedmeats,potatochips,soda,high-sodiumfrozenfoods,cannedsoups,etc.).It’sjunkfuel—emptycalories—andyouwon’tgetanywherepoweredbythem.Throwthemaway,anddon’tletanyonegiveyou more. Don’t be nice. Don’t take a bite. Say: “Thanks, but I’m not eatingthatkindofstuffanymore.”Leadbyexample.Andbytheway,congratulations!You’retakingthisprogramseriously,andjustremember—ifyouthinkit’sjunkfood,itprobablyis.

12

Youdon’tneedtoeatorganic,butitcertainlydoesn’thurt,especiallywhenitcomestosoyanddairy.Organicsoycannot,bydefinition,begeneticallymodified,sopayingafewextracentsforyourtofumeansyou’resimultaneouslyavoidingbothgeneticallymodifiedfoods(GMOs)andpesticideresiduesthatcanlingeroncrops.

Organicdairyisfreeofthevarioushormonesandantibioticstheyfeedconventionallyraisedcows.Furthermore,recentresearchoutofEnglandshowsthatorganicmilkismorenutritionally consistent and contains a higher concentration of omega-3 fatty acids.Thesamegenerallyholdstruefororganicandgrass-fedmeats.

Asforotherorganicproduce,again,you’reavoidingpesticideresiduesandanypotentialgeneticengineering.Regardingincreasednutritionalvalue,thescienceisstillnew,butorganicsseemtobegaininggroundoflate.Ifyouhaveafewextrabuckstospare,goforit.Otherwise,justfocusoneatingfreshfruitsandveggies,makingsuretocleanthemwellbeforediggingin.

ORGANiCS

13

THE IMPORTANCE OF SUPPLEMENTS

Proper nutrient timing is essential for maximizing

performance.Consumingtherightsupplements(and

foods,ofcourse)attherighttimehelpspoweryour

workouts, increasesresults,andkeepsyouatyour

bestatalltimes.Consumingthematthewrongtime

just means you’re taking a bunch of pointless pills

andpowders.

Thefollowingareafewhandpickedsupplementsthat

willbenefityouonyourP90Xjourney,thescience

behindourselections,andafewspecializedtipson

howtousethem.

Remember,whatyouputintoyourbodydirectlyaffects

whatyougetoutofyourbody,sopracticesmart

supplementation.It’llgetyouwhereyouwanttobe.

Supplements and P90X3, Done Right

14

P90X RESULTS AND RECOVERY FORMULA®Workingouttakesenergy.Somuchenergy,infact,thatyourmuscleshavetheirownin-housebloodsugarback-upcalledglycogen.

Hardexercisewilldepletemuchofthatglycogen.That’swhereResultsandRecoveryFormula(alsoknownasR&R)comesin.Takenassoonasyoufinishyourhardestworkoutoftheday,itwillrushinandnotonlyreplenishglycogenstores,butalsobringproteintofatiguedmusclestojump-starttherecoveryprocess.*

GiveR&Ranhourtoabsorb,or45minutesinapinch.Thisshouldbetheonlythingyouconsumeduringthistimeframe.

AndkeepinmindR&Rworksonaslidingscale.Ourrecommendedservingsize—twoscoops—isintendedforanhour-longprogram,sowithP90X3,you’reprobablybetteroffwithonescoop.Andifyou’redoingamorerecovery-basedworkout,suchasX3Yoga,youmightskipitentirely.

P90X PEAK HEALTH FORMULA™PeakHealthFormulagoesaboveandbeyondasamultivitamin.Thefirstthingyou’llprobablynoticeisthatmanyofthevitaminandminerallevelsarefarabovetheDailyValuepercentagesestablishedbythegovernment.Thetruthis,thosevalueswereestablishedfortheaveragepersontogettheaverageamountofnutritiontomaintainaveragehealth—butifyou’rereadingthis,there’snothingaverageaboutyou!

P90X3isachallenging,nutrient-depletingprogram.Furthermore,there’sagoodchanceyou’reeatingatacaloriedeficit,whichmeansyou’reprobablynotgettingthevitaminsandmineralsyouneedthroughdietalone.

That’swherePeakHealthcomesin.Notonlydoesitgiveyouthemicronutrientsyouneedtothrive,butit’spackedwithantioxidantssuchasvitaminsA,C,E,zinc,coenzymeQ10,andgreenteaextractthatcancombatfatigue—notjustfromworkingout,butfromtherigorsofdailylife.*

Ifyou’reable,splitupyourintakethroughoutthedaytogetmaximumnutrientbenefits.Butifyouhavetotakethemallatonce,doitearlierinthedaytohelpwithenergylevels.

P90X PEAK PERFORMANCE PROTEIN BARSYourhecticlifestyleisprobablyoneofthemainreasonsyou’relookingtoP90X3forresults.Andwithahecticlifestyle,sometimesyouneedyournutritionfastandon-the-go.That’swherePeakPerformanceBarscomein.

With20gramsofproteinperbar,combinedwithabalanceofcarbsandfat,you’rebasicallygettingamealyoucantakeanywhere.Yes,there’ssugarinPeakPerformanceBars,butthemacronutrientblendhelpsslowabsorption.ThetricktousingproteinbarswiselyistoworkthemintoyourP90X3nutritionplanasrecommended.They’renotabonusfoodoradessert.Ifyouhaven’tworkedouttoday,and/oryou’vealreadyeatenallyourportions,thenskipthebar.It’stargetedsportsnutrition.

E&E ENERGY AND ENDURANCE® PREWORKOUT FORMULATherearetwowaystoexplainE&E.ThefirstinvolvesacomplexscientificdocumentasthickasTony’sbicep.(Andthat’sthick!)ThesecondistotellyouthatBeachbodytookeverysafe,legal,andprovenenergyenhancerunderthesun,formulatingthemintoasynergisticallyeffectivepreworkoutdrinkthat’llhelpyoublastthroughyourP90X3workouts.*

TheingredientsrangefromamixofBvitaminsthathelpsyourcellsproducemaximumenergy;toarginine,anaminoacidthataidsinthedeliveryofoxygentomuscles;toanantioxidant-richcaffeineblend.

MuchlikeR&R,E&Eworksonaslidingscale.Youmightwanttostartwithhalfaservingjusttoseehowitaffectsyou.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

15

There’snodenyingthatP90X3’sMuscleAccelerationsystem gets you ripped fast, but for your body tokeepupwiththeseintenseworkouts,you’vegottofuelupproperly.

That’swhythere’sShakeology.NotonlycanyouwhipuponeofthesedeliciousshakesinLESSTHANONEMINUTE,Shakeology’sYourDailyDoseofDenseNutrition®that’spackedwithincredibleamountsofprotein,antioxidants,phytonutrients,prebiotics,enzymes,andmanyraresuperfoodsfromaroundtheworldthatyourbodydesperatelyneedsandcraves.*Plus,Shakeology helps to significantly increase yourenergylevels,aswellasreducejunkfoodcravings.**Whatcouldbebetterthanthat?

And because Shakeology’s key ingredients arederivedfromwholefoodsources,yourbodywillbeabletoeasilyabsorbandutilizethenutrientsyou’refeedingitimmediately.Soifyoureallywantto transform your body as quickly as humanlypossible,addShakeologytoyourX3regimen.NowyoucanBRINGITinjust30minuteswithP90X3andmakeitinlessthanONEminutewithShakeology.

WORK OUT FAST. FUEL UP FASTER.FUELYOURBODYDAILYWITHSHAKEOLOGY®.

16

93%feelhealthiersincedrinkingit.81%feelithashelpedthemreducetheircravingsforjunkfood.86%experiencedanincreaseintheirenergylevels.77%feelmorealertandfocusedthroughouttheirday.97%feelShakeologyisasmartinvestmentintheirhealth.Now available in 6 delicious flavors:VanillaChocolateStrawberryGreenberryTropicalStrawberryVeganChocolateVegan

We’re so sure Shakeology will improve your health, we’ve created an amazing guarantee. Try Shakeology for 30 days and if you don’t feel healthier, return it and we’ll refund your money (less s&h). Even if the bag is totally empty.

It’s our Bottom-of-the-Bag Guarantee.

To learn more, contact your Team Beachbody® Coach or visit ShakeologyP90X3.com today.

Follow us on:

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

WE SURVEYED NEARLY 3,000 DAILY SHAKEOLOGY DRINKERS AND HERE’S WHAT THEY TOLD US:**

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**Based on a survey of 2,769 Shakeology users who drank Shakeology 5 or more times per week and exercised 3 times per week. All trademarks are the property of their respective owners.

17

Three Easy Steps

How much do I eat?

Nocalculators.Noalgebra.Nobells.Nowhistles.(Thatistosay,

no whistles until you’re strolling on the beach this summer.)

This is a simple, four-question quiz that will determine your

mealplan.Answerthequestions,tallyyourpoints,andcheck

outyourneweatingplan!

STEP one

18

1. WHAT’S YOUR GENDER

` FEMALE ADD 1

MALE ADD 2

your Nutrition Quiz

2. WHAT’S YOUR WEIGHT?

130 LBS. OR LESS ADD 1

` ` 131–160 LBS. ADD 2

161–180 LBS. ADD 3

` 181–200 LBS. ADD 4

201–220 LBS. ADD 5

` 221 LBS. AND UP ADD 6

▼

SLACKER (desk job) SUBTRACT 1

` MODERATE (server in a restaurant) ADD 0

` HARDCORE (construction worker) ADD 1

3. WHAT’S YOUR ACTIVITY LEVEL (OUTSIDE OF X3)?

▼

4. MODIFIERS

WANT TO LOSE WEIGHT? ADD 0

WANT TO MAINTAIN WEIGHT? ADD 1

WANT TO ADD WEIGHT? ADD 2

▼

= 19

your score

2 OR LESS PLAN A (1,500)

PLAN B (1,800)

PLAN C (2,100)

PLAN D (2,400)

PLAN E (2,700)

PLAN F (3,000)

3

CALORIE PLAN

4

5

6

7 OR MORE

JON: Male, slacker lifestyle (desk job—in addition to X3), 170 lbs., 6'2",wants to gain weight X3 calculator: 2,700 calories

ANI: Female, moderate lifestyle (restaurant server—in addition to X3),126 lbs., 5'3", wants to lose weightX3 calculator: 1,500 calories

SUE: Female, hardcore lifestyle (competitive tennis—in addition to X3), 126 lbs., 5'3", wants to maintain weightX3 calculator: 2,100 calories

MARTHA: Female, slacker lifestyle (in addition to X3), 180 lbs., 5'3", wants to lose weightX3 calculator: 1,800 calories

Portionshavebeenbrokenupintomealsandsnacks,tomakeyourlifealittleeasier.

Downtheroadyoumightmodifytheseplanstosuityourneeds,butfornow,just

rememberthattimingisn’tasimportantaseatingalltheportions.Ifyouneedtomove

protein,carbohydrate,andfatportionsaroundtomakethemworkwithyourday,that’s

fine.JustmakesureyoueatthemALLbytheendoftheday.

Introducing . . . Your New Meal Plan!

Examples:

20

PLAN

A

PROTEIN

Breakfast 2 3 1

AMSnack 1 1

Lunch 1 3 1

PMSnack 1 1

Dinner 1 2 2

CARBS FAT

PLAN

B

PROTEIN

Breakfast 2 3 1

AMSnack 2 2

Lunch 1 3 1

PMSnack 1 2

Dinner 2 2 2

CARBS FAT

PLAN

C

PROTEIN

Breakfast 2 4 2

AMSnack 2 1

Lunch 2 3 2

PMSnack 1 2

Dinner 2 3 2

CARBS FAT

PLAN

D

PROTEIN

Breakfast 3 5 2

AMSnack 2 2

Lunch 2 4 2

PMSnack 1 2

Dinner 2 3 2

CARBS FAT

PLAN

E

PROTEIN

Breakfast 3 5 2

AMSnack 3 2

Lunch 2 4 3

PMSnack 1 3

Dinner 3 3 2

CARBS FAT

PLAN

F

PROTEIN

Breakfast 3 5 2

AMSnack 3 2

Lunch 3 5 3

PMSnack 1 3

Dinner 3 4 3

CARBS FAT

P90X3 DAILY MEAL PLANS

How do I measure my food?

Intuitiveeaterscan“eyeball”theirservings.Theylookattheir

plateandknowifit’senoughortoomuch.Ofcourse,ittakes

alittlepracticetogettothatpoint,sohereareacouplesystems

ofmeasurementtogetyoustarted.

OntheFoodLists,you’llfindthesetwosystemstotherightof

eachfooditem.Thefirstinvolvesanumberandatraditional

unitofmeasurement(cup,ounce,etc.).Thesecondinvolvesa

partofyourhand.They’redesignedtogiveyouvaryingdegrees

ofcontrol.Youcanuseoneortheotheroracombinationof

both.Here’showtheywork.

STEP two

22

Thisisthesystemforyouifyoureally,reallywanttoknowexactlyhowmuch

you’reeating.Ifyoutravelwithakitchenscaleanduseacalculatorwatchtogive

anexact20%tipinrestaurants,thisisthesystemforyou.It’sthebestsystemfor

hitting(roughly)exactcaloricgoals.

Attheendofthisguide,we’veprovidedalistofexactcaloriesaswellasexact

carbohydrate,fat,andproteingramsforeachofthefoodplans.You’llprobably

wanttousethattoo.

THE WAY OF THE HANDIfyoucan’tbebotheredwithallthatmeasuring,thisplanisagreatwaytotake

thepressureoffwithmoreofaneducatedguesstimateapproach.

TheWayoftheHanduses,youguessedit,yourhandtomeasurefoods.Here’sa

greatchartthatprovidesaquicksystemofmeasurement.

You’llnoticea“+”aftersomeofthesemeasurementsontheFoodLists.Asgreat

asthissystemis,therewereafewitemsthatdidn’tquitefit,sowhenyouseethat

“+”justaddalittlebitmore.

Thechiefcriticismofthismethodisthateveryonehasdifferentsizedhands.This

maybetrue,butbiggerpeoplealsotendtohavebiggerhandsand,generally,

biggerpeoplecangetawaywithslightlymorecalories,because,youknow,they’re

BIGGER.Butfrankly,handsizedoesn’tmatterallthatmuch.Caloricdifferences

duetohandsizeareminorandinconsequentialconsideringthefactthatthe

P90X3FoodListsarepackedwithhealthyfoods,whichareexactlythekindsof

foodsyouwanttogetyourhandson.

THE MICROMANAGEMENT SYSTEM

1 Palm V Palm 1 FIST 1 fingertip 1 Thumb

23

What should I eat?Ultimately,theanswertothisissimple:healthyfood.Ifthat’s

allyouwanttoknow,skipdowntothefoodlistonpage32.

But if you want to learn a little more about what you’re

puttinginyourmouth,readon.

STEP three

24

CARBOHYDRATES.Yourbody’sprimaryfuelsource,

carbsarealsoimportantforusheringothernutrients, includingsomevitamins

andprotein,intoyoursystemefficiently.Carbsalsocontainfiber,whichyouneed

tokeepyourdigestivetractworkingandtheflorainyourintestinesstrong.

Alotofpeoplemistakenlyavoidallcarbswhenwhattheyneedtoavoidare

refinedcarbs,including“white”breads,pastas,andrice,aswellasaddedsugars.

Granted, there are times when an athlete can use these things as targeted

nutrition, but most experts agree that their overconsumption is the primary

reasonfortheobesityepidemic,nottomentiontype2diabetesandheartissues.

Ifyoulimityourcarbintaketofreshfruitsandveggies,wholegrains,andtargeted

supplementalnutritionsuchasShakeology,you’llbegoodasgold.

Let’s take a closer look at the food that makes up your plan. The three food groups you need to thrive—and survive, for that matter—are:

Carbs and fat and protein. Oh my!

25

FAT. Contrarytowhatmanyafaddiethastoldyou,humansneedtoeatfatto

survive.Amongotherthings,itservesasanenergysource.Itactsasatransport

forfat-solublenutrientssuchasvitaminsA,D,andK.Itaddsstructuretocell

membranesand actsasa regulator for several hormones.There’sconsiderable

debateoverthebenefitsofsaturatedfat,butyourbestbetistoeatsaturatedfat

inmoderationandtolooktohealthy,wholefoodsourcessuchascoconutoiland

free-range,organicmeats.

Thefatgroupalsoincludes“essential”fattyacidsrequiredtokeepyoualive.

Omega-3 and omega-6 fatty acids are crucial for regulating your immune and

cardiovascularsystems,justtonametwofunctions.Youcan’tthrowastickatthe

averageAmericandietwithouthittinganomega-6,soit’simportanttofocuson

gettingenoughomega-3s,whichcanalsoactasapowerfulanti-inflammatory.

(Tonyisahugeadvocateofusingomega-3s.)You’llfindtheminfishlikeanchovies,

cod,andsalmon,aswellasflaxseedandvariousnuts.Youcanalsogetthemfrom

goodsupplementslikeBeachbodyCoreOmega-3™softgels.

26

PROTEIN. Youaremade,mostly,ofprotein.Proteincanbebroken

downintoaminoacids,whichareyourbody’sbuildingblocks,eightofwhichyou

can’tcreateinternally,soyouneedtogetthemfromfood.Animalproteins

containallthese“essentialaminoacids,”butyoucanalsogetallthoseamino

acidsfromafewplantsources,includingsoy,quinoa,andhemp,aswellasa

combinationoflegumesandgrains.That’swhy“beansandrice”isastaplemeal

insomanycultures!

Therearealotofmisconceptionsabouttheroleofprotein.Firstthingyoushould

knowisthatpilingonproteinisn’tgoingtogiveyoubigmuscles.Yourbodycan

onlyprocesssomuchproteininto“buildingblocks”atatime.Formostpeople,

that’sabout0.8gramsadayperkilogramofbodyweight.Thatnumberclimbs

for intenseexercisers,soyou’reprobablygoingtouse1gramto1.5gramsper

kilogramofbodyweight.

Anothermisconceptionisthatwe,ahem,“pass”theexcessproteinweeat.This

isn’ttrue.It’sconvertedtoglucose(fuel),whichcaneitherbeusedinexerciseor

itwillbestoredasfat.

27

The P90X3 Nutrition Plan breaks these three macronutrients down

intothreesimple,hierarchicallists.Eachlistincludesalltherelevant

foodsinthatcategoryinorderofhowmuchyoushouldeat.

TheCarblist,forexample,startswithgreen,leafyveggieslikekale

andspinach,thentootherveggies,fruits,starchyveggies,wholegrains,

andfinallyprocessedwhole-grainproductssuchasbreadandpasta.

The Fat list starts with healthy, monounsaturated fats shown to

promote heart health and longevity, and works its way down to

cheese,whichisaquestionablefoodinmanynutritionalcircles,but

life’stooshortnottoeatcheesesometimes,right?AndtheProtein

liststartswithleansourcesorsourcesrichinessentialfattyacids,

workingdowntofoodswithmorecontroversialfatsinthem.

There’salsoalittle“Free”bonuslist.Theseareflavorfulextrasyoucan

usetoaddguilt-freezingtoyourmeals.Mostofthemalsohappento

havesomeantioxidantormetabolism-enhancingeffect.

How These Foods Work With P90X3

28

Macronutrient Mix and Match

MoreastuteguidereadersouttheremayhavenoticedthattheProtein

foodlistisbasedonthefatsinthefoods.Confused?Don’tworry,that’s

notabadthing.Asstatedimplicitlythroughoutthisbook,verylittle

isblackandwhitewhenitcomestonutrition.Whilethethreelists

arenamed“Carbohydrates,”“Fat,”and“Protein,”thatdoesn’tmean

thatthefoodswithinaremade100%ofthosemacronutrients.Most

thingsyoueatareamishmashofallthree,sowegroupedthemby

theirprimarymacronutrient.Forexample,avocadosare,technically,

afruit,butthey’realsoprimarilymadeoutoffat,soweputthem

intheFatlist.

This is another reason why you don’t have to get too stressed out

abouthittingnumbers.QualityiskingwiththeP90X3plan.Justfill

yourportionswiththesefoods,steeringtowardsthetopofthelists,

andletthemagichappen.

But don’t forget the variety!

Ofcourse,thatdoesn’tmeanyoushouldeatnothingbutkale,avocados,

and anchovies. Firstly, your romantic life would vanish, unless you

wanttomarryacat.Secondly,asTony likestosay,“Variety is the

spice of life.” Most of what you eat should be from the top of the

list,buteverythingonallthelists isgoodforyou(unlessyouhave

aspecificintoleranceorallergy,ofcourse),somixitupalittle.Variety

assures that you’ll get a wide variety of nutrients. It also assures

that eating is fun, interesting, and delicious—and that’ll keep you

motivatedtostayoncourse.

29

GRAIN-FREE Somepeopleusethisoptiontoavoidgluten.Notallgrainscontaingluten,but

thisisasimplesolution.Othersarefollowingpopular“paleo”orprimaldiets.

Toeatgrain-free,simplyavoidallfoodstaggedwitha“G”forgrains.

Note:Ifyoureallywanttobepicky,thefollowinggrainsorgrainproductson

theP90X3FoodListsdon’tcontaingluten:quinoa,rice,wildrice,corn,amaranth,

millet,buckwheat,oats(ifindicatedgluten-freeonpackage),corntortillas(if

madewithcornandlime—checkpackaging),ricemilk(ifindicatedgluten-free

onpackage).Soifyou’rejusttryingtoavoidgluten,youcaneatthesethings.

VEGETARIANOvo-lactovegetarianseatdairyandeggs,butavoidmeat.Thisisagoodoption

ifyou’reconcernedaboutprotein,butstillwanttokeepanimalproductstoa

minimum.Avoidanythingonthelistsmarkedwithan“M”formeat.

You’llalsowanttolooktoplant-basedsourcesforprotein,somake sure that at

least one of your carbohydrate portions each day is marked with a “G” for grains

and another is marked with an “L” for legumes.Youdon’tneedtoeatthesetwo

foodsatthesametime.

VEGAN These folks are going cruelty-free. (Tony was a vegan for years.) No animal

productsatall.You’llwanttoavoidanythingmarked“AP”foranimalproduct.

Likevegetarians,you’llneedtofocusonplantprotein.Depending on how much you

like soy, replace as many protein portions as you’d like with carb portions, but make

sure to use an even distribution of carbs marked “G” for grains and “L” for legumes.

Whenyoureplaceaproteinportionwithacarbportion,itcountsasaprotein

portiononyourmealplan.Forexample,ifyoueat1⁄3cupoflentilsandwantto

countthatasyourprotein,you’lltickoffaproteinportion,butnotacarbportion.

STANDARD AMERICAN DIET (SAD) Let’shearitfortransfatandhigh-fructosecornsyrup!Justkidding.Thisdietis

theprimarycauseforWesternsociety’sexplodingobesityepidemic,butifyou

choosetoembracethiswayofeating,it’seasy.Simplyavoideatingeverything

ontheP90X3FoodLists.Unfortunately,youwon’tbegettingmuchoutofyour

workouts,orgettingoffthattriplebypasswaitinglistanytimesoon.Soagain,

kidding.Don’teatSAD,don’tbesad.

The P90X3 Nutrition Plan is designed to be flexitarian—the way Tony eats—meaning it can be easily adapted to suit your needs. But to make it even easier, we’ve provided a little extra assistance for four of the most popular diet modifications out there.

P90X3 Specialized Diet Modifications

30

The Restaurant Conundrum While theenticementsona restaurantmenucanthroweveryone’snutritional

disciplineacurveball (hello,bacon!), theP90X3NutritionPlan isextremely

adaptablewhenitcomestoaneveningoffinedining,oraquickvisittothedeli

forlunch.OntheFoodListsyou’llfindthatoneofthesystemsofmeasurement

offeredis“theWayoftheHand,”whichallowsyoutoapproximateamounts

usingyourpalm,fist,thumb,etc.Whenyou’reeatingout,askfora“togo”

containerinadvance;measureoutthevariousfoodsusingthissystem.Whatever’s

leftovergoesintothebag.Who’supforleftoverstomorrow?

And now, a little reminder about varietySomeofyoumoredeterminedtypesmaybetemptedtosticktoeatingthetop

twoorthreefoodsfromeachlist.Don’tdoit!Varietyiscrucialtoahealthydiet

for,well,avarietyofreasons.

First,whileyoushouldfavorstuffhigherinthelist,there’snosuchthingasa

completefood.Everythingyoueathasitsowncombinationofvitamins,minerals,

andothernutrientsworkingtheirmagic.Onlybymixingthingsupareyou

assuredtogetallthosenutrients.

Second,varietytastesbetter.Tony loveskaleasmuchasthenexthealthfood

nut,buthe’shappytoleaveeatingit24/7totherabbits.Eatingavarietyoffood

willkeepyouexcitedandinterestedineatingright,soyou’relessinclinedto

fallbackonold,badhabits.

Finally,varietymeansflexibility—andflexibilitymeanssimplicity.Avocadosare

anamazingfood,butthey’renotalwaysaround,soawillingnesstoeatnutsor

otheritemslowerontheFatlistwillmakeyourlifealoteasier.

31

Kale 2½cups,cooked 2fists+

Unlimited,raw

Collardgreens 1¾cupschopped,cooked 2fists

Unlimited,raw

Spinach 2cups,cooked 2fists

Unlimited,raw

Brusselssprouts 10medium,raw

Broccoli 1½cupschopped,cooked 1fist

2½cupschopped,raw 2fists+

Asparagus 20largespears

Bokchoy 4cupsshredded,cooked 4fists

Unlimited,raw

Tomatoes 3cupscherryor4medium 3fists

Squash(summer) 4smallor4cupssliced,raw 4fists

Stringbeans 2½cupsraw 2fists+

2cups,cooked

SnowpeasL Unlimited,raw

2cupschopped,raw 2fists

Cabbage 3½cupschopped,raw 4fists

Peppers,sweet 2mediumor3cupssliced,raw3fists

Cauliflower 3cupsraw,chopped 2fists

Artichokes 1large

Eggplant 1medium,unpeeled

Okra Unlimited

Celery Unlimited

Cucumbers Unlimited

Lettuce(NOTiceberg) Unlimited

Mushrooms Unlimited

Radishes Unlimited

Onions 1½cupsraw,chopped 2fists

Salsa(picodegallo) 1cup 1fist

Sprouts Unlimited

Jicama 1¾cups,sliced 2fists

Tomatosauce 1¼cups 1fist+

Vegetablesoup 1cup 1fist

Lettuce,iceberg Unlimited

The P90X3 Food Lists

Non-Starchy Vegetable Carbs

HEA

LTH

IEST

HEA

LTH

IER

HEA

LTH

Y

MICROMANAGEMENT METHOD

WAY OF THE HAND

CARBOHYDRATES(approximately80calories)

Tip: Don’t forget Tony’s suggestion, “Variety is the spice of life.” Eat mostly from the top of the food lists, but mix it up with a little from the middle and bottom of the list too, to ensure that you’ll get a wider variety of nutrients.

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lthy

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32

Beets 2medium

Squash(winter) 2cupscubed,raw 2fists

Carrots 3mediumor1½cupssliced,raw2fists

Sweetpotato ½large,baked

Yams ½large,baked

Potato ½mediumbaked(withskin)

CornonthecobG 1ear

Raspberries 1¼cups,raw 1fist+

Blueberries 1cup,raw 1fist

Blackberries 1¼cups,raw 1fist+

Strawberries 15berries

Watermelon 1¾cups,diced 2fists

Cantaloupe 1½cups,diced 2fists

Orange 1large

Tangerine 2medium

Apple 1small

Apricots 5small

Grapefruit 1medium

Cherries 20fruits

Grapes 25fruits

Kiwifruit 2medium

Mango ¾cupsliced,raw 1fist

Peach 1large

Nectarine 1large

Pear 1small

Pineapple 1¼cupsdiced,raw 1fist+

Banana 1smallor½large

Papaya 1¼cupsdiced,fresh 1fist+

Figs 2medium,fresh

Honeydewmelon 1¼cupsdiced,fresh 1fist+

Driedfruit 3Tbsp. 3thumbs(unsweetened,unsulfured)

Starchy Vegetable Carbs

Fruit Carbs

L=Legumes G=Grains

AP=AnimalProducts M=Meat


WAY OF THE HAND


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33

Beans ⅓cup,cookedorcanned(drained)1palm(kidney,black,garbanzo,white,lima,etc.)L

Lentils L ⅓cup,cooked(drained) 1palm

Edamame L 1½cups,inshell 2fists

½cup,shelled 1palm

PeasL ⅔cup,cookedorfrozen 1palm+

Refriedbeans,nonfat L ½cup 1palm

Hummus L 2Tbsp. 2thumbs

P90XResultsand 1scoop(½serving)RecoveryFormula(Note:R&RFormulaisn’tpartofthefoodlisthierarchy.It’stargetedsportsnutrition.Formoreinformation,seepage14.)

Coconutwater 1⅓cups 2fists

Hempmilk,unsweetened 1cup 1fist

sweetened ½cup 1palm+

Almondmilk,unsweetened 2cups 2fists

sweetened 1cup 1fist

Coconutmilkbeverage 1¾cups 2fistsunsweetened

sweetened ½cup ½fist

Ricemilk,unsweetenedG 1cup 1fist

sweetened ⅔cup ⅔fist

Legume Carbs

Beverage Carbs

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lthy

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lth

iest

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ier


WAY OF THE HAND


34

QuinoaG ⅓cup,cooked 1palm

Rice,brownG ⅓cup,cooked 1palm

WildriceG ½cup,cooked 1palm

AmaranthG ⅓cup,cooked 1palm

MilletG ⅓cup,cooked 1palm

BuckwheatG ½cup,cooked 1palm+

BarleyG ⅓cup,cooked 1palm

WheatberriesG ¼cup,cooked ½palm

BulgurG ½cup,cooked 1palm

Muesli(raw,unsweetened)G ¼cup,dry ½palm

Oatmeal,steel-cutG ¼cup,cooked ½palm

Oatmeal,rolledG ½cup,cooked 1palm

Bread,whole-grainG 1slice

Pitabread,wholewheatG 1small(4-inch)

Waffles,whole-grainG 1waffle

Pancakes,whole-grainG 1small(4-inch)

Englishmuffin,whole-grainG ½muffin

Bagel,whole-grainG ½small(3-inch)

Pasta,whole-grainG ⅓cup,cooked 1palm

Couscous,wholewheatG ½cup,cooked 1palm+

Crackers,whole-grainG 8smallcrackers

Cereal,whole-grain,lowsugarG½cup 1palm+

Tortilla,wholewheatG 1small(6-inch)

Tortilla,cornG 2small(6-inch)

Lemonandlimejuice(notlemonade,smartypants)

Vinegars

Mustard

Herbs(freshanddry)

Spices(exceptsalt)

P90X3HerbandSpiceBlends(seepage46)

Garlic

Hotsauce(Tabasco®orMexicanonly)

Flavorextracts(purevanilla,peppermint,almond,etc.)

Blackcoffee,unsweetened

Tea,unsweetened

Grain Carbs

L=Legumes G=Grains

AP=AnimalProducts M=MeatH

ealt

hy

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lth

iest

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ier


WAY OF THE HAND


FREE FOODS

35

Avocado ⅛mediumavocado

Rawnuts 1Tbsp.chopped 1thumb(6wholealmonds,4wholecashews,5pecanhalves,7wholepeanuts,10wholepistachios,or4walnuthalves)

Rawseeds; 1Tbsp. 1thumbpumpkin,sunflower,sesame

Flaxseed,ground 1Tbsp. 1thumb

Chiaseed 2½tsp. 1thumb

Extra-virginoliveoil 1tsp. 1forefingertip

Olives 5mediumolives

Flaxseedoil 1tsp. 1forefingertip

Chiaoil 1tsp. 1forefingertip

EggyolkAP 1large

P90X3dressings 1Tbsp. 1thumb(seepages49–50)

PeanutsL 1Tbsp. 1thumb

Nutbutters; 1½tsp. 1forefingertip+peanut,almond,cashew,etc.

Seedbutters; 1½tsp. 1forefingertip+pumpkin,sunflower,sesame(tahini)

Pumpkinseedoil 1tsp. 1forefingertip

Walnutoil 1tsp. 1forefingertip

Coconutoil 1tsp. 1forefingertip

Shreddedcoconut 2Tbsp. 2thumbs(unsweetened)

Coconutmilk,canned 5tsp. 2thumbs+

FetacheeseAP ½oz.or2Tbsp.,crumbled2thumbs

GoatcheeseAP 2Tbsp.softor½oz.hard 2thumbs

MozzarellaAP ½oz. 1thumb

Cheddar,provolone, ½oz. 1thumbJackcheese(regularfat)AP

ParmesancheeseAP 2Tbsp.grated 2thumbs


WAY OF THE HAND

FAT(approximately45calories)

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36

P90XPeakPerformanceProteinBar ⅓bar(Note:P90XPeakPerformanceProteinBarisn’tpartofthefoodlisthierarchy.It’stargetedsportsnutrition.Formoreinformation,seepage14.)

Shakeology(dependingonvariety)AP, L, G ½scoop(Note:Shakeologyisn’tpartofthefoodlisthierarchy.It’sasupplementalnutritionsource.Formoreinformation,seepage16.)

Anchovies(freshorpackedinfreshwater)M 3oz. 1palm

Sardines(fresh)M 2oz.(2medium) ½palm+

EggwhitesAP 5large

Boneless,skinlesschicken 3oz.rawor2oz.cooked 1palmorturkeybreastM

Leangroundchickenorturkey 3oz.rawor2oz.cooked 1palm(≥93%lean)M

Fish,freshwater(catfish,tilapia,trout)M 4oz.rawor3oz.cooked 1palm+

Fish,cold-water,wild-caught 3oz.rawor2oz.cooked1palm(cod,salmon,halibut,tuna)M

Game(bison,ostrich,venison)M3oz.rawor2oz.cooked 1palm

Game:leanground(≥95%lean)M3oz.rawor2oz.cooked 1palm

Greekyogurt,plain,nonfatAP ¾cup ¾fist

1%–2% ½cup ½fist

Yogurt,plain,nonfatAP 1cup 1fist

1%–2% ⅔cup ⅔fist

Shellfish(shrimp,crab,lobster)M3–4oz.cooked 1palm

Clams,canneddrainedM ¾cup(6oz.) 1fist

Redmeat,extra-leanM 3oz.rawor2oz.cooked 1palm

Leangroundredmeat(≥95%lean)M3oz.rawor2oz.cooked 1palm

Proteinpowder 3Tbsp.(approx.21g) 1palm(whey,hemp,rice,pea,dependingonvariety)AP, G, L

Tempeh(dependingonvariety)L, G2oz. 1palm

Tofu,extra-firmL 3oz. 1palm

PorktenderloinM 3oz.rawor2oz.cooked 1palm

Tuna,cannedlightinwater,drainedM3oz. 1palm

Turkeyslices,lowsodium,fat-freeM3oz. 1palm

Hamslices,lowsodium,fat-freeM3oz. 1palm

SeitanG 3oz. 1palm

Cottagecheese,1%AP ½cup 1palm+

Ricottacheese,partskimAP ⅓cup 1palm

Cheddarcheese,reducedfatAP1oz. ½palm

Veggieburger,G, L, AP 1smallpatty(3oz.)

Turkeybacon(reducedfat)M 2slices(1oz.)

Milk,cow’s(nonfat)AP 1cup 1fist

1%–2% ¾cup ¾fist


WAY OF THE HAND

PROTEIN(approximately95calories)

L=Legumes G=Grains

AP=AnimalProducts M=MeatH

ealt

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37

Ifyourgoalistobecomeanintuitiveeater,thiseatingsystemwillnotonlyactasagreat

waytoloseweight,getfit,andfeelgreat,it’llalsoactasacleanseofsorts.TheStandard

AmericanDiet isfilledwithallkindsofprocessedfoodsdesignedwithnoregardforthe

nutritionalneedsofthehumanbody, letaloneabodythatenduresthestressesofthe

modernworld.Itwas,however,designedtomakeyouwantmoreofit,sothere’safairly

goodchancethatyourhormones,yourtastebuds,maybeevenyourbrainchemistryarea

littleoutofwhack.

Takethenext90daystorealignyoursystemwithhealthyfoodsandhardwork.Letyourbody

thriveonthefoodsweweremeanttoeat.Atthesametime,youcanstartlookingforsignals

tellingyouwhatyouruniquebiochemistryneedsare.Aneasyplacetostartiswithcalories.

Don’tmistakehungerasasignalyouneedtoeatmore(atleastnotnowwhenyou’re

realigning your system).Forthemostpart,hunger isasignalthatyou’renotgettingas

muchfoodasyou’reusedtogetting—andoddsareyou were eating too much.Therearefar

bettersignalsthatyou’renotgettingenoughcalories,including...

Butifthathungerisoverwhelming,here’stheacidtesttoseeifyougenuinelyneedmore

food.Trysatisfyingyourhungerwithwhole,healthyfoods.Ifanapple,egg,orsmallhandful

ofrawnutsdoesthetrick,youmightwanttothinkaboutaddingacoupleportions.Ifyou’re

stillleftwantingabagofchipsorasliceofpie,it’sprobablyanimpulseyoushouldfight.

AftercompletingP90X3,youcanjuststayontheeatingplan, increasingyourcaloriesby

threeorfourportionsonceyou’vehityourgoals,oryoucanexperimentwithleavingthe

portions behind. Stick with the Food Lists—those are foods for life—but try eating from

themwhatfeelsright.Onceyou’vekickedthetransfatandrefinedcarbshabit,yourappestats,

thepartsofyourbrainthatregulatehunger,shouldstartworkingagainandyou’llbeableto

eatintuitively.What’smore,givenrealfoodstendtobesofilling,they’rereallyhardtoovereat.

What’s Next? Becoming an Intuitive Eater

Lackofenergy

Badmood

Tankingyourworkouts

Havingalargecaloriedeficit,butstillnotlosingweight

▼▼

▼▼

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P90X3 Food Pairings ThekeytoeatingtheP90X3wayissimplicity.Noneedforfancyrecipes,justclean,simplefoods.

But“simple”doesn’tneedtomean“boring.”Tohelpyou,we’vecreatedseveraltantalizingbreakfasts,

lunches,anddinnerscombiningtheFoodLists.

We’vealsomarkedthemasgrain-free(GF)orvegan(V)tohelpP90X3fitinwithyourlifestyle.

You’llalsonoticeseveralhighlightedspicesanddressings.Followingthepairings,you’lldiscoverthe

recipesforthesehealthy,nutritionalwaystoaddzingtoanymeal.

All Kinds of Fun Extras

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PLAIN YOGURTtoppedwithberries,freshbasil,andalmondslices.GF

SCRAMBLED EGGcookedinoliveoilandservedwithrosemary-sprinkledsteamedsweetpotatoes.GF

FETA CHEESE EGG OMELETservedwithsproutedwhole-graintoast.

EGG WHITE SCRAMBLEcookedwitholiveoilandservedwithham,andsteamedasparagussprinkledwithchoppedthyme.GF

COOKED GROUND TURKEY seasonedwithcuminandchilipowder,andservedwithsteamedspinach,avocadoslices,andfreshapple.GF

TEMPEH sautéedwithsweetpotatoandgreenbellpepperinoliveoil,seasonedwithoreganoandpaprika.V

COOKED QUINOA flavoredwithcoconutmilkandcinnamonandsprinkledwithpumpkinseeds.Servedwitheggwhitescramble.

Breakfast

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COTTAGE CHEESEtoppedwithcantaloupeandflaxseeds.GF

POACHED EGG ontopofhamandEnglishmuffin.Sideofsteamedkaleseasonedwithhotsauce.

SHAKEOLOGY SMOOTHIE 1: Shakeology(anyflavor),banana,almondbutter,water,andice.V (ifusingChocolateVeganorTropicalStrawberryShakeology)

OATMEAL,cinnamon,andsunflowerseedswithsideofgrilledtofu.V

FRUIT BOWLtoppedwithsliveredalmondsandshreddedcoconut(unsweetened),andservedwithahard-boiledegg.GF

SHAKEOLOGY SMOOTHIE 2: Shakeology(anyflavor),strawberries,chiaseeds,water,andice. V(ifusingChocolateVeganorTropicalStrawberryShakeology)

WHOLE WHEAT PANCAKEStoppedwithblueberries,andservedwithturkeybacon.

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MEXICAN SPICED GRILLED CHICKEN BREAST,cookedlentilswithoregano,avocadoslices.GF

ITALIAN SPICED GRILLED TEMPEHstripsgrilledwitholiveoil,steamedbeetssprinkledwithsesameseeds. V

CAJUN SPICED GRILLED SALMON,steamedkalesprinkledwithpinenuts.GF

SHRIMP SALAD withcookedshrimp,lettuce,tomato,stringbeans,cucumbers,andgarbanzobeans,drizzledwithCitrusDressing.GF

HARD-BOILED EGG WHITESfilledwithhummus,toppedwithchoppedkalamataolives,sprinkledwithsmokedpaprika.GF

CAJUN SPICED BISON PATTY,tomato,lettuce,avocado,bakedsweetpotato,freecondiments.GF

SEITAN SAUTÉED WITH BROCCOLI,redbellpepper,onionsinoliveoil,andservedwithbrownrice.V

HARD-BOILED EGGS mashedwithDijonmustardandspices,servedoversaladgreens,tomato,cucumber,bellpepper,sunflowerseeds,drizzledwithCitrusDressing.GF

ITALIAN SPICED GRILLED TILAPIAservedoversteamedkale,toppedwithtomatoanddrizzledwitholiveoil.Serveoverquinoa.

ROTISSERIE CHICKEN BREAST SANDWICHwithwholewheatpitabread,lettuce,tomato,avocadoslices,andmustard.

LARGE GREEN SALADlettuce,tomatoes,bellpeppers,cucumberstoppedwithgrilledveggiepattyanddrizzledwithBalsamicDressing.V

ASIAN SPICED TOFUsautéedwithbokchoy,redbellpeppers,andcarrotsinoliveoil.Servedwithbrownrice.V

CORN TORTILLAStoppedwithMexicanSpicedcookedgroundturkey,blackbeans,andsalsa.

COBB SALADwithhard-boiledegg,turkeybacon,andavocadoonbedoflettuceandtomatoes,drizzledwithBalsamicDressing.GF

LUNCH / DINNER

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43 43

RAW ALMONDSandraisins.V, GF

NATURAL NUT BUTTER,celery,anddriedcranberries.V, GF

APPLE SLICESandsunflowerseedbutter.V, GF

HUMMUSandcarrots.V, GF

EDAMAMEsprinkledwithsesameseeds.V, GF

FRUIT SALADmedleytoppedwithchoppedwalnuts. V, GF

GREEK YOGURT,melonballs,andfreshmint. GF

SNACKS

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STRING CHEESE andpear.GF

LETTUCE, TURKEY SLICES,andredbellpepperstrips. GF

GRILLED TEMPEHstripsdrizzledwithsesameoilandricevinegar. V

COTTAGE CHEESE, pecans,andcinnamon.GF

MINI SHAKEOLOGY SMOOTHIE:Shakeology(anyflavor)andfruit.V (ifusingChocolateVeganorTropicalStrawberryShakeology)

CHEDDAR CHEESE andgrapes.GF

HARD-BOILED EGGwhitesfilledwithhummustoppedwithchoppedfreshherbs.GF

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ALL-PURPOSE BLEND2Tbsp.smokedpaprika1Tbsp.groundblackpepper2tsp.seasalt1Tbsp.drymustardpowder1Tbsp.onionpowder1tsp.garlicpowder1Tbsp.finelychoppedlemonpeel

MEXICAN BLEND1Tbsp.chilipowder¼tsp.garlicpowder¼tsp.driedoregano1½tsp.groundcumin1tsp.seasalt1tsp.groundblackpepper

ITALIAN BLEND4Tbsp.driedparsley,crushed4tsp.driedonionflakes2tsp.driedbasil,crushed1tsp.groundoregano1tsp.groundthyme1tsp.garlicpowder1tsp.seasaltWtsp.groundblackpepper

CAJUN BLEND2Tbsp.paprika1Tbsp.seasalt1Tbsp.garlicpowder1Tbsp.groundblackpepper1Tbsp.onionpowder1tsp.cayennepepper1Tbsp.driedleaforeganoXtsp.driedleafthymeWtsp.crushedredpepperflakes(totaste;optional)

P90X3 Herb & Spice BlendsVarietymaybethespiceoflife,butspiceitselfisagreatwayofaddingvariety

tolife!Herearesomegreatspiceandherbcombinationsthatyoucanmakeand

storeinyourkitchencupboardinanairtightcontainer.Useasarubforroasting

orgrillingchicken,meat,orfishoruseforspicingupgroundchicken,turkey,or

beef.Orsimplysprinkleitonyoursteamedveggies!

Justbecauseyou’reeatingaclean,healthydietdoesn’tmeanyouneedtodoze

off intoyourbroccoliduringeverymeal.Herearesomegreatherbandspice

mixesandsaladdressingstopreventyoufromdoingthat.

Let’s Get Spicy!

SEAFOOD SEASONING BLEND2Tbsp.seasalt1Tbsp.cayennepepper1Tbsp.groundceleryseed1Tbsp.sweet(orsmoked)paprika1Tbsp.drymustard1Tbsp.groundbayleaf2tsp.groundwhitepepper¼tsp.allspice

LEMON PEPPER½cupfinelychoppedlemonpeel,dried1Tbsp.crackedblackpepper3Tbsp.seasalt

SEASONED SALT2Tbsp.onionpowder2Tbsp.garlicpowder4tsp.paprika1Tbsp.chilipowder1Tbsp.seasalt1Tbsp.driedparsleyflakes,crushed1½tsp.crushedredpepper

ASIAN SPICE BLEND2Tbsp.Chinesefive-spicepowder2Tbsp.crackedblackpepper2tsp.groundginger2tsp.finelychoppedorangepeel,dried1tsp.groundcinnamon

46

47

P90X3 Homemade Salad Dressings

Ifyoucouldeasilylivetherestofyourlifeeatingplainlettuce,congratulations.

You’rearabbit.Thoseofusnotcoveredwithwhitefurwouldpreferoursalads

withalittlepep,sowe’vecomeupwiththesesaucy,scintillatingdressings

designedtosuitalltastes.They’realsodesignedtofitintotheP90X3nutrition

planwithonetablespoonequalingonefatportion.

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BALSAMIC VINAIGRETTE(Makes16servings,about1Tbsp.each)

6Tbsp.balsamicvinegarWcupfreshlemonjuice1 tsp.rawhoney(orpuremaplesyrup)2 tsp.Dijonmustard5Tbsp.extra-virginoliveoil

1. Combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.

2. Stir in mustard; mix well.

3. Slowly add oil while whisking; mix well.

Tip:Storeleftoverdressinginacoveredcontainerintherefrigerator.Ifdressingthickenswhencold,holdatroomtemperaturefor30minutesandstirbeforeserving.

CITRUS VINAIGRETTE(Makes16servings,about1Tbsp.each)

6Tbsp.100%orangejuiceWcupfreshlemonjuice1tsp.rawhoney(orpuremaplesyrup)1Tbsp.Dijonmustard6Tbsp.extra-virginoliveoil

1. Combine orange juice, lemon juice, and honey in a medium bowl; whisk to blend.

2. Stir in mustard; mix well.

3. Slowly add oil while whisking; mix well.


ASIAN GINGER VINAIGRETTE(Makes16servings,about1Tbsp.each)

2clovesgarlic,finelychopped1(2-inch)piecefreshginger,peeled,finelychopped1tsp.rawhoney(orpuremaplesyrup)1tsp.sesameoil5Tbsp.ricevinegarWcupreduced-sodiumsoysauce5Tbsp.extra-virginoliveoil

1. Combine garlic, ginger, honey, sesame oil, vinegar, and soy sauce in a medium bowl; whisk to blend.

2. Slowly add olive oil while whisking; mix well.


(Tip: Just because we call them “salad” dressings doesn’t mean you can’t use them as a dipping sauce for any of your other favorite foods.)

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BASIL VINAIGRETTE(Makes 16 servings, about 1 Tbsp. each)

3Tbsp.rawhoney(orpuremaplesyrup)Wcupapplecidervinegar5Tbsp.extra-virginoliveoilb/dcuppackedfreshbasilleaves

1. Place honey, vinegar, oil, and basil in a blender; cover. Blend until smooth.

2. Store in the refrigerator, tightly covered, until ready for use.

SWEET CHIPOTLE VINAIGRETTE(Makes 16 servings, about 1 Tbsp. each)

2Tbsp.rawhoney(orpuremaplesyrup)6Tbsp.balsamicvinegar5Tbsp.extra-virginoliveoil2tsp.Dijonmustard1clovegarlic,finelychopped1Tbsp.chipotlechilipowder2tsp.groundpaprikaVtsp.seasaltVtsp.groundwhitepepper

1. Place honey, vinegar, oil, mustard, garlic, chili powder, paprika, salt, and pepper in a blender; cover. Blend until smooth.


CREAMY HERBED SALAD DRESSING (Makes 16 servings, about 1 Tbsp. each)

WcupbuttermilkWcupnonfatplainGreekyogurt6Tbsp.mayonnaise2Tbsp.finelychoppedherbs(likechives,parsley,basil,marjoram,orthyme)1tsp.freshlemonjuice1clovegarlic,finelychoppedWtsp.seasalt1dashgroundwhitepepper

1. Place buttermilk, yogurt, mayonnaise, herbs, lemon juice, garlic, salt, and pepper in a blender; cover. Blend until smooth.


CUMIN VINAIGRETTE(Makes 16 servings, about 1 Tbsp. each)

6Tbsp.freshlimejuice2Tbsp.100%orangejuice2Tbsp.Dijonmustard2tsp.groundcumin1tsp.seasaltVtsp.groundblackpepper6Tbsp.extra-virginoliveoil

1. Combine lime juice, orange juice, mustard, cumin, salt, pepper, and oil in a small bowl; whisk to blend.


50

Whohastimetothrowtogetherthree,complete,home-cookedmealseveryday?Notmany.But you shouldn’t let that deter you from eating like a champ.The key is strategy. Planaheadandtheworldisyouroyster—oryourMexicanspicedchickenbreast,dependingonyourpersonaltastes.

BONUS HINT: Get yourself a bento box–style lunch box—the kind with individualsections—andyou’llbeabletotakethesedeliciousP90X3mealsanywhere.

MEAT –Mostmeatwillkeepinasealedcontainerinthefridgeforuptothreedays,sowhenyougrillorbroilsomething,throwonacoupleextraforthenextfewdays.

EGGS–Hard-boiledeggsintheirshellslastforaweekinthefridge.BoilabunchonSundayforaweek’sworthoftheultimateon-the-goproteinsource.

GRAINS–Pasta,rice,quinoa,andtherestalldowellinthefridgeforaweekinatightlysealedcontainer.Justpulloutwhatyouneedandmicrowaveit,orgiveitfiveminutesinasaucepanwithacoupletablespoonsofwater.

SALAD AND VEGETABLES–Wash’em,dry’em,chop’emup,andthrow’eminaplasticcontaineroraplasticbag.Youhavefresh,easytoaccessproducefortheweek.

FRUIT–Youcanwashfruitinadvance,butavoidchoppingituporit’lloxidize(turnbrown).Thatsaid,ifyoujustneedittolastovernight,spritzingitwithalittlelemonjuiceshouldkeepthebrownatbay.

DRESSING–Youcanmakeourrecipesandrefrigeratethemforaweek.Ifthedressingthickensafterbeingrefrigerated,don’tpanic,thisisnormal.Simplybringittoroomtemperatureanditwillthinoutagain.

FREEZING SOUPS AND SAUCES–Wheneveryou’remakingasouporsauce,prepareasmuchasyourpotwillallow,thenfreezetheextraintwo-orthree-servingfreezercontainers.They’llkeepinthereforuptoayear.

PREP AHEAD GUIDE

51

GRILLINGGrillatlowtomediumtemperaturestocookmeatallthewaythroughwithout

burningtheoutside.Largerroastsandpiecesofpoultrymayrequirelongercooking

atlowertemperatures.Chicken/meat/fishcanbebastedduringcooking.

BROILING Thistypeofcookingismeantfortendersteaks,chops,groundmeatpatties,

poultryhalves,quarters,orpieces,andfishpieces.Slightlytougherpiecesofmeat,

suchasflanksteak,canbebroilediftheyhavebeenmarinatedbeforehand.To

broil,placemeatonabroilerpanonarack2to3inchesbelowtheheatsource.

Turnithalfwaythroughthecookingtime.

BAKING OR ROASTINGThisisbestdoneatlowtemperatures(300°to325°F).Largecutsofmeat(like

roasts)orwholepoultryarebestcookedbyroasting.Seasonthismeatbefore

cooking,andletitstandfor15to20minutesbeforecutting/carving.

SAUTÉING OR PAN-FRYING

Useanonstickskilletandasmallamountofoilornonstickcookingspray.Usually

smallercutsofmeat/chicken/fisharepan-friedovermediumheat,turningonce

forlargerpieces,orstirringfrequentlyforsmallerpieces.

HOW DO I TELL IF MY MEAT IS COOKED?

Itmightnotbegreatforpresentation,buttheeasiestwaytotellifmeatiscooked

istocutintoitwithaknife.Chickenshouldhavenopinkleftinthemiddle.Fish

shouldbeflakyallthewaythrough.Beefshouldbe,well,that’suptoyou,butif

you’renotsureofthesourceofbeef,it’salwaysbesttocookitallthewaythrough.

If cooking was second nature for humans, we’d all be born with spatulas for hands. No, cooking is a skill we learn. But the basics are simple, so here are a few tips to get you started.

Cooking Techniques

Meat Techniques

52

STEAMING

Veggiescanbesteameddifferentways.It’simportanttorememberthatyou

wanttokeepthemoutofwaterasmuchaspossible.Asteamerbasketisthe

easiestwaytogo,butifyoudon’thaveone,hereareacoupleofcheats.

In a skillet or saucepan. Addabout½inchofwaterinthepan,topwithveggies,

andcoverthepanduringcooking.Keepaneyeonthewater,tomakesureit

doesnotallcookoffbeforeveggiesaredone.

In the microwave.Placeveggiesinamicrowave-safebowlordish.Addabout

½inchofwater.Coverthebowl,butleaveasmallgapsothesteamcanescape.

Microwaveonhighuntilveggiesaredone.

Eitherway,theeasiestwaytocheckifveggiesarereadyistopokethemwitha

forktodesiredconsistency.

SAUTÉING OR PAN-FRYING

Whenpan-fryingdifferentvegetablesatonce,startwiththeheartiervegetables

such as onions, carrots, and bell peppers. Cook until they begin to soften or

becometranslucent.Addtheothervegetablesandcookuntil theyreachthe

desireddegreeofdoneness.

ROASTING

Theoptimaltemperatureforvegetablesis350°to425°F.Vegetablesshouldbe

cutintouniform-sizepieces,tossedwithasmallamountofoil,andseasoned

with salt (if desired)before roasting.Theycanbeplacedonabakingpanor

roasting pan, not too close together.Vegetables should be turned or stirred

halfwayduringcooking.

Vegetable Techniques

53

CALORIE AND GRAM EQUIVALENTS FOR THE P90X3 PLANS

Intuitiveeatingmightnotbeforeveryone.Someofyoujustreallyliketokeeptrackofthings.There’snothing

wrongwiththat.Andwecertainlydon’twanttoleaveyououtoftheX3wayofeating,sobelowyou’llfindthe

caloriesandmacronutrientgramsforthevariousplans.

PLAN

ACalories Protein Carbohydrate Fat

1,500 113g 150g 50g

PLAN

BCalories Protein Carbohydrate Fat

1,800 135g 180g 60g

PLAN

CCalories Protein Carbohydrate Fat

2,100 158g 210g 70g

PLAN

DCalories Protein Carbohydrate Fat

2,400 180g 240g 80g

PLAN

ECalories Protein Carbohydrate Fat

2,700 203g 270g 90g

PLAN

FCalories Protein Carbohydrate Fat

3,000 225g 300g 100g

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ev NUTRITION GUIDE X3INS1204 R

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