P90X Phase 1 Fat Shredder: MEAL PLAN, RECIPES, SHOPPING LIST

Posted by

0

EAT WELL.

THERE ARE 3 PHASES TO THE P90X NUTRITION PLAN:

1. Fat Shredder 2. Energy Booster 3. Endurance Maximizer

This is PHASE 1 : FAT SHREDDER

 Phase 1: FAT SHREDDER

  • A high-protein-based diet designed to help you strengthen muscle while rapidly shedding fat from your body.

50% PROTEIN, 30% CARBOHYDRATE, 20% FAT

  • Those who are reasonably fit and have more body fat can use this phase more easily than someone who is very fit and doesn’t have a lot of excess body fat to lose. This stage is designed to cut down your body fat percentage, and as this happens, your available energy should also decrease. Therefore, Phase 1 should only be extended if you need to drop more fat and also feel like you have ample energy to push hard during your workouts. Conversely, this phase could be shortened by a week or two if your body fat is already low and you feel like you don’t have the necessary energy to get the most out of your workouts.

THERE ARE 3 NUTRITION LEVELS WITHIN EACH APPROACH, or “PHASE”.
Please take a moment to determine your daily nutrition and calorie needs. The data you provide will determine
how much food you need (and how much you don’t need) while you go through P90X.

  • Calculate your resting metabolic rate (RMR). This is basically the number of calories you need to breathe, pump blood, grow hair, blink—be alive.

BODY WEIGHT  X  10 = RMR in CALORIES

  • Calculate your daily activity burn, the calories required for daily movement apart from exercise. Keep in mind that all lifestyles aren’t created equal. A construction worker will have a higher daily burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don’t worry, this will become more obvious than you think once you get going.

RMR  X  20% = DAILY CALORIE BURN

  • Add the calories required for your exerc i se needs , whi ch we ha ve calculated at 600 calories per day for the P90X program. Add it all up and you’ve got your energy amount.

RMR + DAILY CALORIE BURN + 600 = ENERGY AMOUNT

  • Now use your energy amount to determine your nutrition level in the table:

YOUR ENERGY AMOUNT: 1,800–2,399  : 1,800 calories/day  LEVEL I

YOUR ENERGY AMOUNT: 2,400–2,999  : 2,400 calories/day  LEVEL II

YOUR ENERGY AMOUNT: 3,000+  : 3,000 calories/day  LEVEL III

Example: A 6-foot, 180-pound man
RMR = 180 (body weight in pounds) x 10 = 1,800
Daily activity burn = 1,800 (RMR) x 20% = 360
Exercise expenditure = 600
Energy amount = 1,800 + 360 + 600 = 2,760  Nutrition level = IIRound down to the bottom of your level to create a slight calorie deficit, e.g., if you are at level II, your calorie target is 2,400 calories/day.

  • I happen to fall into LEVEL II.  My Energy LEVEL is 2520.  Personally, I will round down to 2400 CALORIES / DAY, while on this Meal Plan.  I am also planning for my husband to stay on this level, as well.  It will be easier for me to plan both of our meals, that way.  If he wants to add to his calories, he can do so easily, by adding another snack or two, or a slightly larger portion.  

P90X Phase 1 Meal Plan:

(I am highlighting in GREEN my choices, for my husband and I.  My Choices are based on foods that are the most inexpensive, easy, and mostly vegetable based or low on animal protein and dairy).

Before Early Morning Workout:

Post Workout Recovery:

Breakfast Choices:

  • Mushroom Omelet, 1 cup Fresh strawberries, 12 oz Cottage cheese, 1%
  • 1 Protein Shake
  • 3 slices Turkey bacon, 1 Chicken Scramble, 6 oz Fresh-squeezed juice
  • 1 Soy Sausage Muffin, 12 oz Skim milk
  • 1 Spinach Scramble, 12 oz Skim milk, 1 Grapefruit, medium
  • 3 slices Turkey bacon, 1 Cheese Scramble, 12 oz Skim milk, 1/4 Cantaloupe, medium
RECIPES:
SHOPPING LIST:

Mid-Morning Snack Choices:

RECIPES:
SHOPPING LIST:

Lunch Choices:

RECIPES:
SHOPPING LIST:

Mid-Afternoon Snack Choices:

RECIPES:
SHOPPING LIST:

Dinner Choices:

RECIPES:
SHOPPING LIST:

THE EXCEPTIONAL DAY:

(I know we are not suppose to do this on the P90X Program, but I know my husband and I, and I know we will want to go out once or twice to our one of our favorite restaurants, and have a dinner and some drinks.  This is my plan for keeping those kind of days reasonable.  I think is is SMART, as well as REALISTIC.  Maybe it is the notion that life is fleeting, but whatever compels us to live it up once in a while, regardless of plan or phase, I have learned to anticipate getting off-track or make sense of it ahead of time, so that I don’t sabotage myself or ditch my efforts, altogether).

Before Early-Morning Workout:

Post Workout Recovery:

Breakfast:

PROTEIN SHAKE–LEVEL II
1 cup skim milk
1-1/2 scoops protein powder, such as Beachbody’s Whey Protein Powder
1 cup berries
1/2 banana
1/2 cup ice
Combine all the ingredients in a blender. Blend until smooth.
per serving:
290 Calories (cal)

Lunch:

Remember to Plan Ahead:

~MAKE HARD BOILED EGGS FOR TOMORROW, AND MAKE SURE YOU YOU HAVE ALL THE THINGS FOR THE POST-EXCEPTIONAL DAY SHOPPING LIST.~

Pre Night-Out Jog:

EXTRA WORKOUT:  20-30 minutes of jogging.

Dinner Choices:

THE JOLLY PUMPKIN:
PRICKLY PEAR:

AT BED-TIME:

Before bed, takes a multi B vitamin and drinks a lot of water.

THE MORNING AFTER:

  1.  Sleep. Rest is your best friend at this point to give your body a recover. It is best to stay in bed so call in to work if you have to, tell them you have the stomach flu. You will sound so horrible on the phone they may believe you (unless they saw you at the bar, not a good idea then).
  2. Sex.  “There is no research that shows that sex will make a hangover go away, but maybe it will make the time go faster,” says Joris C. Verster, Ph.D., assistant professor at Utrecht University in the Netherlands. “If it makes you happy, go for it.Read more: http://www.menshealth.com/mhlists/hangover-cures/hangover-cures-sex.php#ixzz1v9dlfgol
  3. Take a shower, switching between cold and hot water.
  4. In Ireland it was said that the cure for a hangover is to bury the ailing person up to the neck in moist river sand.  (from http://cocktails.about.com/od/healthsafety/ht/hngovr_rmdy.htm )
  5. Get some exercise. DO NOT SKIP THE WORKOUT THE “DAY AFTER”… but first, start with water, read below:

The Next Day’s Meal Plan: 

  1. Replenish your body with water.  
  2. Take Alka Seltzer Morning Relief.  (Too much ibuprofen can cause stomach bleeding).
  3. Avoid caffeine. A weak cup of coffee may be okay but a lot of caffeine will continue to dehydrate you, the opposite of what you want right now.
  4. Before morning workout: Drink 1 glass of orange juice (4 oz.), for Vitamin C, and 1 Gatorade.
  5. For BREAKFAST: Eat mineral rich tuna fish (1 serving) on crackers (one serving), 1 hard boiled egg, and 1 pickle.
  6. Next, drink some of the pickle juice.  (In Poland, drinking pickle juice is a common remedy). 
  7. Drink a “Bloody Mary“. (See the “Healthy” recipe, below).  While your blood is dealing with the new alcohol in this drink, it is ignoring the old and in the mean time tomato juice and celery are full of vitamins. 
Bloody Mary Recipe:
 
 
After this Pre-workout fix and Post-workout breakfast, go on with a normal day’s meal plan.

EXCEPTIONAL DAY SHOPPING LIST:

  • ibuprofen

GENERAL PHASE 1 SHOPPING LIST:

 

First Things First: The Personal… Diet Related to Fitness (Related to Mindfulness and Focus)

Posted by

0

The first area of LIFE I want to explore is the PERSONAL.  The others are: RELATIONSHIPS and ENVIRONMENT.

PERSONAL…

The idea of what is personal is linked to the now-ness of things.  As a person with a body and mind that is so affected by the circumstances of the moment, I am very shaped by my physical actions and environment.  By ‘shaped’, I mean, literally, what I consume and how I move affects my physical form, but also, my mind is very affected by the appearance of my surroundings.  The first two things I think of each morning are food and what project I want to tackle first in keeping  my surroundings uncluttered.  However, if I dive into a task without eating first, I usually find that I become distracted by hunger or make an impulsive, poor food choice.  That poor food choice soon leads me to feeling unwell or frustrated with myself for not taking better care of myself.  This is a huge way in which the “now” mingles with concepts of identity and proposes the importance of what choices one makes when faced with the dilemma of hunger and competing agendas.  

The best decisions are made before hunger or panic set in, as deadlines approach.  

Everything flows better when meals are planned, prepared, and eaten with mindful tack.    

If you are following me, I am explaining why the PERSONAL GOALS I am outlining begin with food choices.  

Simply put:

What is more personal than how you look and feel, in your body?  Physical health depends on food choices and a clear mind.  A clear mind is necessary for balancing the energy to do with the energy to be, a state that is achieved when you become totally focused on the work at hand, whether that is meditation, running, sewing, creating art, calculating, or organizing.   Hunger prevents a clear mind.  Hunger is a distraction.  You can not begin to organize or do anything well, with a cluttered mind.  So, the first step toward personal growth is the assessment of diet and the planning of meals, even before the first task of organization in the home, is completed.  (And before any good work can be completed in your home or work space, it needs to be cleaned and equipped for the jobs performed within that space, so… there can be no well done work, no well designed work spaces, no well thought out plan, without a well-fed body and mind.)

Step One: 

Know HOW MUCH YOU SHOULD BE EATING:

For myself, this falls between 17 and 1900 calories, a day, depending on how active I am.  I caution any reader to calculate this number to their own needs, though.  This number will vary greatly according to your body size, activity level, age, and gender.

Step Two:

Determine what kind of diet you think is healthiest.  

  • In my opinion, a diet that is mostly PLANT BASED, is best.  I am not, however, a vegan.  I am flexible about eating some animal products, now and then, but my consumption of fish, poultry, and beef is limited.  I chose this diet because it is both healthier, as well as more friendly to animals the environment.  I do eat some animal protein and dairy.  I just try to not get most of my calories from animal protein and dairy, and if I am not sure about the farming practices (are they ethical, sustainable, respectful of the animal?) behind the animal product I am considering eating, I simply don’t eat it.  This is most difficult to do with eggs and whey, (which is a milk product), since they are hidden in many foods.  Honestly, I eat a lot of this, unaware.  That’s another reason why it is best to avoid processed foods.  I try to make the most animal and environment-friendly choices, when buying food, especially animal protein and dairy.  I buy organic and hormone-free meat, poultry, and milk, for example.  I buy cage-free, farm-raised eggs, grass-fed beef,and wild-caught fish.  I try to buy local produce and other food products from establishments that help my local economy and/or I trust, because I have researched them.  I do the best I can with my time and resources, regarding this.  (And it is not easy, as I feed not just myself, but a large family, on these foods).
  • In my diet, I use legumes and some soy products, as well as protein drinks to make sure I am getting enough protein, especially when I am doing hard work outs and focusing on burning calories.  (See my meal plans for P90x, especially phase 1).
  • I eat a “rainbow” of fruits and vegetables, foods in their “whole” state, as much as possible (not refined and processed, as much as possible), and mostly whole grains versus bleached or enriched white flour bread, pasta, and the like.  
  • I limit sugar and alcohol in my diet to occasional treats, so that my intake of these things are moderate.

As well as focusing more on grains, fruits, and vegetables, I eat a diet that includes healthy fats, but is limited in calories.  (Healthy fats include fish, nuts and avocado):

  • Monounsaturated Fatty Acids (MUFA) are found mainly in vegetable oils, nuts, seeds, olives and avocadoes. They are liquid at room temperature.
  • Polyunsaturated Fatty Acids (PUFA) are found mainly in vegetable oils, fish and seafood.  They are liquid or soft at room temperature.  Omega-3 and omega-6 fatty acids are types of PUFA and are considered essential fatty acids because our bodies cannot make them, thus they must be obtained through the diet.

Why choose healthy fats like MUFA and omega-3s?

  • They provide antioxidants such as vitamin E and selenium
  • Small amounts of healthy fats help the body absorb vital nutrients, including fat soluble vitamins (A, E, D, K) from other whole foods
  • Including healthy fatty acids in your diet in appropriate quantities can help prevent and treat: diabetes, heart disease, cancer, obesity, musculo skeletal pain, and inflammatory conditions
  • Some research suggests that diets including MUFA can have a beneficial effect on cholesterol, blood pressure, blood clotting and inflammation
  • Omega-3 fatty acids are necessary for proper brain growth and development.  They are anti-inflammatory and may be helpful in the prevention and treatment of many diseases.

from : http://www.med.umich.edu/umim/food-pyramid/fats.htm

  • I do not use too much oil when preparing food, as usually use steam or boiling water.  I add flavor with strong flavor and spices, and I trim meat of it’s fat very well (and skin, from chicken), when I am making a dish with meat or poultry.  I particularly like dishes you might find in climates around the equator.  I enjoy spicy, tangy food: marinades, salsas, sauces, and dips for steamed food and the kind of cuisine you find in places in South East Asia or the Latin Americas.
  • Cooking with the seasons is also important to me.  Different foods are harvested and best at different times of the year, but also, in colder months, I do crave comforting foods like soup more than in the colder months.
  • Portion Size of each meal is also important.  To get an idea of what portions of each type of food groups is recommended, see this website:  http://www.choosemyplate.gov/
  • To keep my meal planning simple, I divide my calorie budget across my day, leaving approx 400 calories for dinner.  I choose recipes that not only fit my food preferences and are nutritionally balanced, but I also make sure they fit this calorie budget.


Step Three: 

Create your MEAL PLANS with corresponding shopping lists.  My Meal Plans have to be SIMPLE, for me to follow them.

I keep to the same meals, on a cycle, to make shopping for them and preparing them fast and easy. 

I make meal plans based on my exercise routines, too.

My WORK OUT MEAL PLANS are written in phases, for each workout I am doing, at the time.  For example, P90X has three phases of meal plans:

1. FAT SHREDDER:  “A high-protein-based diet designed to help you strengthen muscle while rapidly shedding fat from your body.”

2. ENERGY BOOSTER:  “A balanced mix of carbohydrates and protein with a lower amount of fat to supply additional energy for performance”.

3. ENDURANCE MAXIMIZER:  “An athletic diet of complex carbohydrates, lean proteins, and lower fat with an emphasis on more carbohydrates. You’ll need this combination of foods as fuel to get the most out of your final training block and truly get in the best shape of your life!”

First, Meal Plans Ideas for Phase 1 of p90X :

Find My MEAL PLANS in a special category devoted to that, on this blog.
You will find the corresponding RECIPES, in another category.

(Try keeping it all together, in one place that you can get to on your phone or any computer, using COZI):

Free Online Calendar and Mobile Application For Busy Families | Cozi

 www.cozi.com

Step Four:

Keep a Log of calories consumed, to stay on course with the meal plan.

A great App for this : LOSE IT.  http://www.loseit.com/

Get a FIT BIT (a fancy pedometer), and use it in conjunction with your LOSE IT account.  It is very fun to watch your progress.

http://www.fitbit.com/

the PERSONAL begins with NURTURING the BODY WELL… and that relates back to FITNESS…

(FITNESS is where I am going next, after listing MEAL PLANS and RECIPES, in detail)… and then, all the other aspects of the PERSONAL, (I will get there)… as well as to the other areas LIFE; RELATIONSHIPS & ENVIRONMENT.

BUT, as for RIGHT NOW and WHAT’S NEXT…

I am planning to start P90X Phase 1, so my next step will be to create a meal plan that will relate to the suggestions listed on the links above (in the Meal Plan Section).  I will continue to list my Meal Plans and Recipes as I create them, as time goes on, whether I am still doing p90X, or have completed it.  However, the blog subjects right after this one will be written, in this order:

  1. P90X Phase 1 MEAL PLAN and RECIPES (as well as shopping lists, using COZI)
  2. Fitness, as Part 2 of the PERSONAL.
  3. P90x Fitness Plan  (A Subcategory of Fitness)
  4. Natural Beauty-Nurturing Routines for Skin, Hair, Nails, and Feet
  5. Habitual Spiritual Practices as Part of a Daily/Weekly Schedule
  6. Creative Flow in the form of Mandala Making (Open Studio Time; Process versus Product )
  7. Writing a Self Portrait through Record Keeping: Journal-Keeping, Scrap-books, Design-Books and Blogging
… and to back track:
  • the importance of keeping a calendar-schedule while you read and plan, as well as…
  • some background on how to commit to and manage a schedule, and…
  • how long it takes for things to become habit, as well as …
  • the importance of documenting habit, so as to know how to make changes that work for the better

STAYING ON TARGET: Getting Back to the BIG PICTURE:

This is the about BEING WHOLE (THE SEED OF LIFE/The GREAT TRIPOD/HAPPINESS, REALIZED):

the PERSONAL, the RELATIONAL, and the ENVIRONMENTAL, each, in BALANCE.

Hello World!

Posted by

0

Hello,

This is my very first post.  I am starting this blog to keep my projects organized and to share my methods with the world, hopefully, not only spreading good ideas, but gaining access to better ones from anyone interested in speaking up.  I plan to refer back to this blog to keep myself on track, and also, to find out what projects of mine others are most interested in.  It is sort of a self portrait of the best work in my life; the daily work toward achieving a spectrum of personal and professional goals.

After stating each goal, I continue by defining my intention, for each goal: (What basic thing it is that I hope to gain by achieving each goal.)

Next, I make a clear set of objectives to achieve that end result.

There are 3 main categories that my goals fall into, and three sub-groups, under each main category.  Within each sub-group, there is a free form process of defining and refining objectives to achieve that more specific goal.

The Inner Ring: Self

(This layer is about planning and making time for personal success).

  • Physical Health
  • Emotional/Spiritual Health
  • Creative Work and Flow of Process

The Middle Ring: Relationships

(This layer is about planning and making time for people).

  • Schedules and Rituals in Partnership
  • Schedules and Rituals in Parenting
  • Schedules and Rituals in Social Circles

(family and friends).

The Outer Ring: Environment

  • Open and Flowing Indoor Dwelling Space
  • Eco-Conscious and Intelligent Use of Land Resources
  • Humanitarian, Environmental, and Cruelty-Free Contribution

    The Little Beginning of Something Big.

Happy Reading!