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Power 90/P90X Diets and Supplements - Chris Garrett Fitness | Dream-2-Reality | Team D2R

Power 90/P90X Diets and Supplements

So many of you have been wondering what we did for our diets and supplements and how we managed cravings so here it is:

Keep in mind that everybody will be a bit different when it comes to what they need from their nutrition plan to meet their own goals.  This is just information as to what worked for us and the goals we had.

Power 90 nutrition and tips:

  • We followed the nutrition guide very closely and picked the meals listed in the guide.  We were taking in about 1300-1500 calories per day.  It is important to measure your food.  Buy a food scale… you can get one for about 10 bucks at Wal-Mart that is digital and actually pleasant to look at so you don’t have to put it away.

Tips

  • Quick Dinner Tip – Fresh thawed boneless skinless chicken breast put on a piece of aluminum foil, season generously with your favorite Mrs. Dash seasoning, seal the foil around the chicken breast entirely and back at 375 degrees for 25 minutes.  Cook up 2 cups of vegetables (no butter and no salt) to serve with it.  Easy quick meal!
  • If we craved something sweet we would have an apple with a peanut butter, honey, and cinnamon mixture to dip the apple slices (no more than a total of 2 tablespoons of peanut butter).  This worked pretty well in taking away any cravings we worked up.
  • We pushed “play” every day with the workouts and stuck with the diet.  Its a very simple nutrition plan where you pick a meal from each of the categories.  We tried to stay to only one carb per day.

Power 90 Supplements We Both Used:

Shakeology = This is by far my favorite Beachbody supplement (in fact, it’s the only one on my “Must Have” list).  I gave it a trial run just to see what the hype was about (they offer a 30 day guarantee so you have nothing to lose) so I signed up for home direct and have been using it EVERY day since.   Since it is a meal replacement shake it replaced food I was purchasing so it really wasn’t an additional cost to me.  Shakeology costs $4 per day ($3 as a coach).  On the days I used to go out to eat for lunch I would spend $7-10 so Shakeology helped me actually start saving money!   Best of all the nutrition I get from Shakeology is much better than anything I have ever eaten.  There seem to be 2 types of people when it comes to Shakeology – those who haven’t tried it and are skeptical about the price, and those who have tried it and now rave about it.  It does cost twice the amount of regular whey protein, but it’s got hundreds of nutrients and supplements in it, so comparing it to plain protein powder isn’t a fair comparison.  You’ll have to decide if it’s in your budget or not, but to me it’s worth the money.  To learn more, click here.

Whey Protein Powder = You will need to consume a lot of protein to fuel your muscles.  A good quality protein powder is critical to giving you what your body needs.  Beachbody sells Whey protein powder, but I primarily use Optimum Nutrition Gold 100% Whey because it is a little more affordable and has a higher protein content per serving.

BCAA’s and L-Glutamine =  We actually used Xtend, but later discovered it contained sucralose which is an artificial sweetener and also contains other artificial ingredients which are not healthy at all.  We used this as a during/post workout recovery drink.   What I would recommend to use instead is BlueBonnet BCAA’s (capsules) that you can open up and poor into a protein shake or Shakeology (if you want a recovery / meal replacement).   I would also recommend picking up some L-Glutamine to add to the shake as well.  The combination of the extra BCAA’s and Glutamine will help with muscle recovery and soreness. the BCAA’s contains a mix of L-Leucine, L-Isoleucine, and L-Valine and you will also add L-Glutamine.  Adding baby leaf spinach to your nutrition is a good natural source of glutamine to prevent muscle soreness as well.

Multi-vitamin = During Power 90 I used Mega Men’s Sport from GNC and Tekoa was taking a prenatal since she was still breast feeding our daughter.  We  stopped taking a multi-vitamin because we were getting what our body needed from Shakeology

Fish Oil = to give you the essential fatty acids to support joint, brain, and skin health.  I get mine at Amazon.  Carlson brand Norwegian Salmon Oil.

P90X – (Chris’s Diet)

I have modified the nutrition plan for P90X to be something more sustainable.  I am using the same logic with the nutrition, but applying it in a way I can keep up with.  I am using a base plan and substituting similar items on my plan to create variety.  The key in any nutrition plan is that you stick with clean, healthy foods.  I am finishing up the first training block of P90X and have been consuming approximately  2500 calories. with a 30/50/20 carb/protein/fat ratio.  I will up my calories to about 3000 with a 40/40/20 carb/protein/fat ratio during my second training block to build more mass but will have to adjust if I start putting on too much fat. I have seen some good strength gains and some mass but not as much mass as I would like to see. (I am impatient I guess!! LOL)  I know that in order to build the most mass I need a lot of calories and a lot more complex carbs (whole grains etc).  My body stores fat with carbs pretty easily so I will need to push hard to make sure I am getting the most from the carbs I am taking in.

Cravings – We both really don’t get many cravings any more.  This is mostly because our bodies have grown to crave healthy things over time instead of the junk we used to put in ourselves.  If we crave a desert we may make an extra Shakeology for us to share!

My Supplements for P90X – The supplements I feel are worth the cost.

Tekoa uses the same supplements except the Creatine and 1MR pre-workut as both are designed to help build mass.

Shakeology = This is by far my favorite Beachbody supplement (in fact, it’s the only one on my “Must Have” list).  I gave it a trial run just to see what the hype was about (they offer a 30 day guarantee so you have nothing to lose) so I signed up for home direct and have been using it EVERY day since.  There seem to be 2 types of people when it comes to Shakeology – those who haven’t tried it and are skeptical about the price, and those who have tried it and now rave about it.  It does cost twice the amount of regular whey protein, but it’s got hundreds of nutrients and supplements in it, so comparing it to plain protein powder isn’t a fair comparison.  You’ll have to decide if it’s in your budget or not, but to me it’s worth the money.  To learn more, click here.

Whey Protein Powder = You will need to consume a lot of protein to fuel your muscles.  A good quality protein powder is critical to giving you what your body needs.  Beachbody sells Whey protein powder, but I primarily use Optimum Nutrition Gold 100% Whey because it is a little more affordable and has a higher protein content per serving.

Results / Recovery Formula = It has a lot of sugar in it .  After studying the science behind it, I found that the “sugar’ is fructose (fruit sugar), which is actually a very good type of sugar for our bodies.  It has 10 g of protein (giving this product the ideal 4:1 carb to protein ratio for post workout absorption).  It has the key ingredients creatine, arginine, and glutamine, which all facilitate muscle recovery and energy replenishment.  It has an excellent balance of electrolytes, vitamins, and nutrients to replace what has been depleted during exercise.  I wasn’t sure about this product initially, but I am now a firm believer in the Results/Recovery Formula after using it during Round 2 and seeing / feeling the results in myself.

Creatine = This supplement helps volumize the muscles with water so that they can draw more nutrients in to aid with recovery and muscle building.  I get mine from GNC.  It is important to cycle creatine, 2 months on and 1 month off.  If you are unsure about using creatine, google it and read multiple reviews.

Glutamine = This supplement is also naturally occurring in our bodies, and during intense exercise our glutamine stores are depleted, so replacing glutamine is important to giving our muscles what they need to repair themselves.  I get mine at GNC.  The combination of using this as well as using the results and recovery formula has surpassed the effectiveness of the Xtend we used during Power 90.  THat is why we no longer use the Xtend.

Multi-vitamin = I stopped taking a multi-vitamin since I started drinking Shakeology because I was getting what my body needed for vitamins.

Fish Oil / Flax Seed Oil = to give you the essential fatty acids to support joint, brain, skin, and digestive health.  I get mine at GNC (Triple Strength Fish Oil and Flax Seed Oil 1000)

12 comments
Steve
Steve

OK, if I can only afford a couple of the supplements you listed for P90X, which would you recommend that I'd need Day 1?

Zakk
Zakk

When you were doing Power 90, when did you take the supplements, and also, did you follow the directions on the bottles or did you use different amounts?

Coach Chris
Coach Chris

Shakeology and Whey Protein in the morning, 1 M.R. before the workout, Results and Recovery, glutamine, and creatine after the workout, Casein, protein at night, vitamins and fish/flaxseed oil at night

Steve
Steve

For P90X, when do you take these supplements?

Jesse
Jesse

where did you get your xtend from and your protien powder? Starting p90 this week and want to use the supplements that you used for your great results.

Dan
Dan

Thanks!

Dan
Dan

Do you recommend using the P90X results/recovery drink during Power 90?

Dan
Dan

Do you recommend using the P90X results/recovery drink during Power 90?