P90X Nutrition & Guide

The PortionPLan approach was designed to aLlowyou to mix and match the foods of your choice.
There are NO specific meaLplans or recipes for this approach.Just select from the Portion PLan foods Listedand eat the amounts indicatedfor your nutrition Level.Along with identifying the right foods to buy, the List shows you
P O R T I O NP L A N F O O D S
which foods faLLinto which categories,and the appropriate portion size equaL to one serving.
Forexample,if you are in Phase1 and havedeterminedthat you are at nutrition Level ll, you wouLdbe atLotteda specificnumberof servings per day from each food group,as follows: _7 servingsfrom the proteins group 3 servingsfrom the dairy group _'l servingfrom the fruits group 4 servingsfrom the vegetables group _1 servingfrom the fats group 1 servingfrom the carbohydrates group group (2 items from the single _2 servingsfrom the snacks .l snackgroup or item from the double snackgroup)PLUSa P90X PeakPerformance Protein Bar and P90X PeakRecoveryFormulaDrink _2 servingsfrom the condimentsgroup
lmportant Note on Snacks: There are two snackgroups listed in your Portion P[an foods-the single Sroup and the doubte group. lf the letters SGL appear beside a snackserving btock on your Portion Chart, you can have any I item from the singte snackgroup. lf the letters DBL appear beside the snackserving btock, you can have any 1 item from the double snackgroup OR any 2 items from the singtesnackgroup.
Additiona!1.y, if the words Bar and Drink appearbesidea snackservingblock, you can have a P90X Peak Performance Protein Bar and P90X PeakRecovery FormulaDrink aLongWITH your attotted snackservings.
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During Phaes 1 use the fottowing List to determine which foods to p u r c h a s ef r o m t h e t r o c e r y s t o r e , a n d h o w m u c h o f t h e s e f o o d s c o n s t i t u t e s o n e s e r v i n g . R e m e m b e r ,t h e f o o d s y o u c h o o s e t o incorporatein your diet are up to you-just
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PORTION PIAN FOODS
make sure the portions fit within the parametersof your determined nutrition Levet.
FATS
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Olives, avocado, canola oil, olive oil, flaxseed oil
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3 oz 6t,1rn", or turkey breast o_Egg whites 3oz_Fish and shellfish 3 o, Ham slices, fat-free 3 oz_Pork tenderloin 1/3 cup_Proteinpowder 3 6'-Red meat (top sirloin, skirt steak) 3 o, Red meat, lean
Soy burger_t Soy slices_s TofuS oz Tuna_3oz Turkey bacon_2 s[ices Veggie burger_t Veggie dog_t
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Pancakes(3.6 oz)_l Pasta or noodles_1 cup Pita, whole wheat_1 Large Potato (2" x 4-3/4")_j Quinoa_1 cup Refried beans, low-fat_l cup Rice, brown or wild_t cup Sweet potato_1 medium Tortillas, corn_3 Torti IIa, who Ie w h eat_l Large Waffles, whole wheat_2 Wheat berries_1 cup
1 medium_Bagel, whole wheat 1 cup_Bakedbeans 1 cup_Beans(kidney, black, etc.) 1_Bran muffin (2.5 oz) 2 sLices Bread (whole wheat, rye, or pumpernickel) 1 cup_Cerea I, whole g ra i n 1 cup-Couscous 12_Crackers En g Ii sh m uffi n s 2 whoLe_ i cup_Hummus I cup_Lentils 1 cup_Oatmeal
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1 oz_Cheese, low-fat 1 cup -Cotta g e c h eese, 1o/o 1 oz_Fetacheese 1 oz_Goat cheese, semisoft 1-1/ 2 oz_Mozzare IIa, part skim
Parmesan cheeseloz Skim milk_8oz Soy cheese_l oz Soy milk_8oz Yogurt, nonfat plain 8oz
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l medium,Apple 1 cup_Apricots 1 medium_ Eanana 1/4 medium,Ca ntaloupe I cup_Cherries I oz*Dried fruit 6 oz_Fresh -sq u eezed j u i ce 1 medium_Grapefruit l cup_Grapes l cup-Kiwi
Mango_1/2medium Nectarine_1medium Orange-1 targe medium Papaya_1/2 Peach_l medium Pear_l medium Raspbe r ri es, b I ue be r ri es, b Ia c kbe r ri e s_1 cup St raw be r r i es, sIi ced_2 cups Tangerine_1 medium Watermelon_1 cup
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eachserving = 50 caL. 1 cup= cooked vegetabtes vegetab[e juice or vegetabLesoup 2 cups = leafy greens
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Asparagus Beets Bok choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collardgreens Cucumber Eggplant Kale
Lettuce Marinara sauce Mushrooms Peas Peppers Spinach Sprouts Squash (summer or winter) String beans Tomatoes juice, low-salt V-8@ Vegetable soup, etc
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CON DIMENTS
fat-free dressings, mustard,honey,pure fruit jams BBQand other low-fat saucesand marinades,
each s e r v i n g= 2 t b s p = 5 0 c a L .
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s i n g l es e r v i n g= 10 0 c a t . double serving =200 caL.
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Single 1oz-Cheese,low-fat I oz-Cotta g e c h eese, 1o/o I oz_Dried fruit 1_Frozen fruit bar 8oz_Fruit sorbet 12_Mini rice cakes 4 oz_Nonfat frozen yog u rt 1/2_P90X Peak Performance Protein Bar 1tbsp_Peanut butter with celery sticks 2oz_Soy nuts cheese 1-1/2oz_String t oz_Turkeyjerky nonfat plain 8 o,._Yogurt,
Double Cottage cheese, I o/o _12o2

pecans,30 pistachios) NUtS-1 oz (almonds,cashews,
P90X Peak Recovery Form u Ia_12-16 oz P90X Peak Performance Protein Bar 1 9oy nuts_4oz oz String cheese_3 Turkey jerky_2. oz
POFITIOru PLAru
AtL LEVELS PHASE
DAIRY
Buttermi[k, low-fat C h e d d a rc h e e s e ,L o w - f a t Cottage cheese, 1olo Eggs Feta cheese M o z z a r e t t a ,p a r t s k i m Parmesan c h e e s e ,f a t - f r e e SkimmiLk S w i s sc h e e s e ,L o w - f a t Yogurt, nonfat plain
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C h i c k e n b r e a s t h a t v e s .s k i n t e s s C h i c k e nt h i g h s , s k i n L e s s Ham, extra Lean P o r kt e n d e r L o i n Protein powder Soy/veggie burgers S t e a k ,f l a n k o r s k i r t S t e a k ,t o p s i r t o i n Tempeh, ground T o f u ,f i r m , t o w - f a t ( s i l k e n ) Turkey bacon Turkey breast, ground Veggie dogs
SEAFOOD
A [ b a c o r et u n a , c a n n e d HaLibut SatmonfiLtets S h r i m p ,r a w , m e d i u m - s i z e Swordf ish
VEGETABLES
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Artichoke A r t i c h o k e h e a r t s ,c a n n e d AruguIa Asparagus Avocado B a s i Lf,r e s h Broccoti Butternut squash Cabbage,Napa Cabbage,red Carrots CeIery CiLantro,fresh Cucumber, hothouse GarIic Ginger, fresh Green beans Hearts of pa[m,canned Ji c a m a Lemongrass Lettuce (iceberg,romaine, butter, red [eaf, etc.]
Mushrooms Onion, brown Onion, green Onion, red Oregano,fresh Parsley, fresh P e a s ,s n a p P e a s ,s n o w P e p p e r ,g r e e n P e p p e r ,r e d Pepper,yeLLow Potatoes Scattions Sha[[ots Spinach Sweet potatoes Tomatoes,canned,low-sodium Tomatoes, cherry Tomatoes, Roma juice, low-satt V-8@ Zucchini
NNAFIHET LIST
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AppLes Bananas BLueberries Cantatoupe
Limes Lime juice Mangoes Oranges O r a n g ej u i c e Raisins, goLden Strawberries
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B r e a d c r u m b ss ,ourdough B u n ,w h o L ew h e a t C r a c k e r s ,w h o l e w h e a t E n g l i s hm u f f i n , w h o L eg r a i n F L o u ra , Lt-purpose Quinoa R i c e ,b a s m a t i R i c e ,b r o w n Rjice,wiLd S o b an o o d L e s
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Brown sugar Chicken broth, fat-free, low-sodium C o o k i n gw i n e , w h i t e s h e r r y Dijon mustard Peanut butter, reduced-fat R a n c hs a L a d d r e s s i n g ,l o w - f a t S e s a m eo i t S o y s a u c e ,L o w - s o d i u m Tabasco sauce Tomato paste V i n e g a r ,b a t s a m i c V i n e g a r ,r i c e V i n e g a r ,s h e r r y V i n e g a r ,w h i t e Water chestnuts W o r c e s t e r s h i r es a u c e
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Fructose Honey ItaLian s a [ a dd r e s s i n g f ,a t - f r e e Mayonnaise, fat-free Miso, yettow MoLasses
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SEASONINGS
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Arrowroot carawayseed C e L e r ys e e d chi[e C h i L ep o w d e r , p a s i L [ a Cinnamon Cumin Curry powder Ditt Mint
Mustardseed Paprika P e p p e r ,b l a c k P e p p e r ,w h i t e Poultry seasoning Sa[t S e s a m es e e d s Suga r Thyme
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, i n e n u t s ,p i s t a c h i o s ) N u t s ( p e c a n sp , a s h e w ss , oy) N u t s , d r y r o a s t e d ,u n s a l t e d ( a L m o n d sc S t r i n g c h e e s e ,p a r t s k i m Turkey jerky
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L E V E LI PHASE SNACK SNACK

t-Chef Salad I 2 oz_Soy nuts 2 tbsp - Lemon-Dill Sauce I 1/2 cup_ Asparagus I cuo Wild rice 1 cup-Puree of RedPepper Soupf l tbsp_ Protein powder
t-Mushroom OmetetJ 1 cup _ Fresh strawberries 8 oz_Cottagecheese, I o/o
Protein bar Recovery drink
Protein ShakelI
1_Proteinbar t_Recovery drink
1-Shrimp Stir-iryl 1 tbsp_Sesame seeds 1 oz_Cashews
1 - 1 / 2 o_ z String
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6 oz_Turkey 2tbsp_Gravya 1/2 cup_ Green beans 1 cup-Butternut SquashSoupf l tbsp_Protein powder
sLicesTurkey bacon t - C h i c k e nS c r a m b t e I l 4 oz_Fresh-squ eezed j u i ce
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t_Chicken Satad I 2 cups_ Salad greens t cup- VegetableSoup I 1 tbsp_Protein powder
2 o z _ S o yn u t s
o oz_Halibut 2 tbsp-Pesto Sauce J t cup_Wild rice 1/2cup_Zucchini
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8oz_Skim milk
l_Steak & Arugula Satad I 2tbsp_Balsamic Vinaigrettef
1oz_Turkey ierky
6oz_Chickenbreast 2 tbsp_ Ho n ey-C h i Ii Sa u ce J 1 cup_Quinoa peas 1/2cup_Snap
t _ Spinach Scramble J 8oz Skim milk 1/2_ Grapefruit, med i u m
1 _Protein bar I Recovery drink
6oz_TurkeyBurgerl oz_Low-fatSwisscheese 1-1/2 1/2cup_CoteslawI I cup-Gazpacho I l tbsp_Protein powder
8 oz_ Cottage cheese, 1o/o
o oz_Swordfish 2 tbsp _Mango-Ginger Sauce f t cup_Wild rice t _Artichoke, medium
1_ProteinShakeJ
1_Proteinbar l_Recovery drink
t_lsland Pork Tenderloin Satad J
1oz_Turkey jerky
t * Beef & Brocco!i Stir-fry I l cup-MisoSoup I I tbsP_Protein powder
bLices_Turkey bacon
t_Cheese ScrambleIl
8oz Skim milk
1 Protein bar 1 Recovery drink
pe, med iu m 1/ 4_ Cantalou
1_TunaSatad I greens 2 cups_Salad t cup_ChilledCucumber Soup I
8oz_ Cottage
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6 oz_Lem on -Garl i c Chi cken f I cup_Wild rice 1 cup_Pureeof Asparagus Soup J Protein powder
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T E V E LI I PHASE SNACK.
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t-Chef Salad f 30 nuts Pistachios 8oz_Salmon 3 tbsp_Lemon-DillSauce ] 'l cup_Asparagus l cup_Wild rice 2cups_Puree of Red Pepper Soupl 2tbsp_Protein powder
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1-Mushroom Omelet|! 1 cup _ Fresh strawbe rries 12oz Cottage cheese, 1o/o
t Protein bar t _Recovery drink
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8 oz_Turkey 3tbsp_Gravyf I cup oreen peantll 2cups Butternut SquashSoupll 2tbsp_Protein powder
1_ProteinShakel
1_Proteinbar t _Recovery drink
1_ShrimpStir-fry1 tbsp_Sesame seeds l oz Cashews
3 oz_ String cheese
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t_Chicken SaladJ greens 3cups_Salad 2cups_VegetableSoupl 2tbsp_Protein powder
4oz_Soynuts
8 oz_Halibut 3 tbsp_PestoSauce l l cup- Wild rice 1 cup_ Zucchini
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1_Steak & Arugula Satad I 3tbsp_Balsamic Vinaigrettel
2oz_Turkey jerky
8oz_Chickenbreast 3 tbsp -Honey-Chili SaucelI l cup_Quinoa 1 cup_ Snap peas
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8o,_Turkey Burger3 oz_Low-fat Swiss cheese t cup_Coleslaw a 2cups_Gazpachoa 2rbsp_Protein powder
12 o._ Cottage cheese, 1o/o
8 oz_Swordfish 3 tbsp_ Mango-Ginger Sauce I I cup_Wild rice 1_Artichoke,medium
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DAv\1 - P r o t e i nS h a k e J t - P r o t e i nb a r 1_Recovery drink t_lsland Pork I Tenderloin Salad 2oz Turkey jerky 1_ Beef & Broccoli Stir-fry f 2cups-Miso Soup I 2t6sP_Proteinpowder
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1_TunaSalad I 3 cups_ Salad greens 2 cups _ ChiIled Cucu m ber Soupl
12oz Cottage cheese, 1o/o
8 oz_Lemon -Garl ic Chicken l I cup_Wild rice 2 cups_ Puree of AsparagusSoup I 2tbsp_Protein powder
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L E V E LI I I PHASE ', ,'SNAK ,
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j-Mushrcom Omeletl 1 cup_Fresh strawberries 12oz_Cottagecheese, 1o/o
1-Protein bar t_Recovery drink
t -Chef Salad f
30 nuts_Pistachios 2 oz_ Turkey jerky
oz_Salmon 1O 4 tbsp - Lemon-DilI 5auce f 1 cup_Asparagus l cup_Wild rice 2cups-Puree of Red Pepper Soup I 3tbsp_Protein powder
1-Protein ShakeI
1_ Protein bar 1_Recoverydrink
t-shrimp Stir-fryf Sesame seeds 2 tbsp_ 'l oz_Cashews
3 oz-String cheese 4oz_ Soy nuts
10oz_Turkey 4tbsp-Gravy l 1 cup_Greenbeans 2cups-Butternut SquashSoupJ 3tbsp_Protein powder
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Scramble f juice 8 o z _ Fresh-squeezed

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t-Chicken Saladl greens 4cups_Salad 2cups_Vegetable Soup J 3 tbsP_Protein powder
4oz_Soynuts 12o'_Cottage cheese
10oz-Halibut 4tbsp_ Pesfo Sauce' 1 cup_Wild rice 1 cup_ Zucchini
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1_Soy Sausage Muffinl 12ozSkimmilk
1 Protein bar l_Recovery drink
1_Steak& Arugula Salad f 4 tbsp- Balsamic Vinaigrettel
3 oz_Stri ng cheese 1 oz- Cashews
looz_Chickenbreast 4 tbsp_Ho n ey-Ch i Ii Sa u ce J 1 cup_Quinoa 1 cup_ Snap peas
t-Spinach Scramblel 12oz_Skim milk t_Grapefruit, medium
1_Proteinbar 1_Recovery drink
10oz_TurkeyBurger f 36.- Low-fat Swiss cheese zcups-Coleslaw ) 2cups_Gazpachol 3tbsP_Proteinpowder
120,._cottage cheese, 1o/o 2 oz_ Turkey jerky
1o oz_Swordfish 4tbsp _ Mango-Ginger SauceI 1 cup_Wild rice 1_ Artichoke, medium
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1_ Protein bar 1_Recoverydrink
t_ lsland Pork Tenderloin Salad I
2 oz_Turkey jerky 1 oz Almonds
1- Beef & Broccoli Stir-fryl 2cups- Miso Soup J 3tbsp_Protein powder
4 slices_ Turkeybacon 1-CheeseScramblef1 milk 12oz-Skim 1/2_ Cantaloupe,medium
1 _Protein bar 1 Recoverydrink
't_Tuna Satad I 4cups _ Salad greens 2 cups_Chilled Cucumber Soupl
12 oz_Cottage cheese, 1o/o 1 o,._Almonds
10 oz- Lemon-Garlic Chicken I t cup- Wild rice 2 cups_ Puree of
Asparagus Soupl Proteinpowder
NNEAL PLAru
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ALSAMIC VINAIGRETTE
2 tablespoons fresh lemon juice 6 tablespoons Dijon mustard
per servtng: 14 Calories (kcal) 1 g Total Fat (42o/o calories from fat) 0 g Protein 2 g Carbohydrate 0 mg Cholesterol 71 mg Sodium
aJ- l/2 cups balsamic vinegar

4 teaspoons shallots,chopped 4 teaspoons fresh basil, chopped
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2 teaspoons olive oil black pepper to taste
Serves 16 (yields 2 cups)
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LEVEL II
3 tablespoons = | -1/2 condiments
LEVEL III
4 tablespoons = 2 condiments
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C U M I NV I N A I G R E T T E
\L tablespoons fresh lime juice t/2 taDrespoon orange Jutce 1/2 tablespoon Dijon mustard 1/2 teaspoon cumin powder 1/4 teaspoon salt 1/8 teaspoon black pepper 1 tablespoon olive oil
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= | condiment 2 tablespoons
LEVEL II
3 tablespoons = 1-1/2 condiments
LEVEL III
: 2 condiments 4 tablespoons
PESTO SAUCE
\1crp ptne nurs 4 cups fresh basil, packed 2 tablespoons garlic, chopped 1 cup fat-free Parmesan cheese, grated | /3 cup white cooking wine 1/3 cup lemon juice 1/2 cup fat-free chicken broth, low sodium 1/2 teasooon salt
per servtng: 61 Calories (kcal) 4 g Total Fat (49o/o calories from fat) 4 g Protein 4 g Carbohydrate 5 mg Cholesterol 1 10 mg Sodium
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Serves 20 (yields 2-1/2 cups) heat and toast nuts, turning untiLgoLden brown. 1. Heat skillet over medium-high puree basiL, cheese,wine, Lemonjuice, and 2. ln food processor, toasted nuts, and garlic. Add Parmesan or seafood. chicken broth and peocessuntiLblended.Add saLtto taste and btend.Serveon pasta,chicken,
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L E V E LI I
3 tablespoons = l-1/2 condiments
LEVEL III
4 tablesooons = 2 condiments
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M A N G O - G I N G ES R AUCE
tablespoonolive oil 1 cup red onion, finely chopped 1 cup mango, peeled and cubed | /2 cup tomato, chopped 1-1/2 tablespoons fresh ginger, minced 1/4 cup fresh lime juice 1/B cup orange juice 1/8 cup dry sherry 1-l /2 tablespoons brown sugar 1-l /2 tablespoons white vinegar
per servtng: 46 Calories (kcal) 1 g Total Fat (19o/o calories from fat) I g Protein 9 g Carbohydrate 0 mg Cholesterol j mg Sodium
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LEVEL II
j tablespoons = 1-1/2 condiments
LEVEL III
= 2 condiments 4 tablespoons
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GRAVY
chopped lli_3 cupshallots, flour 1/j cup all-purpose
3 cups fat-free ch,cken broth, low sodium 1/4 teaspoon salt I teaspoon poultrY seasoning
per servtng: 34 Calories (kcal) trace Total Fat (1o/o calories from fat) 4 g Protein 4 g Carbohydrate 0 mg Cholesterol 229 mg Sodium
S e r v e s 10 1 . S a u t e s h a [ [ o t s i n s o m e o f t h e b r o t h u n t i l s o f t ( s e e L o w - f a t C o o k i n g T e c h n i q u e s ) .G r a d u a L L yw h i s k i n t h e f L o u r , a d d i n gb r o t h a s n e e d e d t o f o r m a t h i c k p a s t e . 2 . G r a d u a L l -a ydd the remaining broth, stirring and cooking untiL thickened. Add the salt and pou[try seasoning.
I LEVEL
2 tablespoons= 1 condiment
LEVEL II
3 tablespoons: 1-1/2condiments
LEVEL III
I AUCE , , H O N E Y . C H I LS
I [a | | , I I chopped fine cuRshallots, 2/3 cup honey, slightly warmed 1/4 cup sherrY vinegar , r c a s p o o np a s i l l ac h i l eP o w d e r 1/4 teasPoon ground cumin / -1/2 cups fat-free chickenbroth, low sodium talt and PePPer to taste 1 teaspoon cilantro, choPPed 3 tablespoons chopped pecans, toasted
Per serving: 56 Calories (kcal) 1 g Total Fat (l3o/ocalories from fat) l g Protein 1j g Carbohydrate 0 mg Cholesterol 48 mg Sodium
S e r v e s 16 'I . Coat a saute pan with cooking spray and place on medium-high heat. Add chopped shaLlots and saut6 untiL tender 2. Add the honey and vinegar to the pan. Ouickly stir in the chiLe powder, cumin, and broth. Bring to a boil and reduceby half. 3 . T r a n s f e rs a u c e t o a b l e n d e r o r f o o d p r o c e s s o r a n d b l e n d a t h i g h s P e e d u n t i t s m o o t h . S e a s o n t o t a s t e w i t h s a L t a n d pepper. Stir in ciLantro. Garnish dish with toasted pecans.
I LEVEL
2 tablespoons= 1 condiment
LEVEL II
3 tablespoons = 1-1/2 condiments
LEVEL III
L E M O N - D I L LS A U C E
\t ounces shallots 2 cups white wine 2 tabl espoon s a rrow root
per serving: 58 Calories (kcal) trace Total Fat (0%o calories from fat) 3 g Protein 5 g Carbohydrate 0 mg Cholesterol | 07 mg Sodium
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I teaspoon lemon grass,minced 1 tablespoon fresh dill, chopped Serves I0 1. Coat a Large saut6 pan with cookingspray and saut6 shaLlots untiLsoft (not brown),moisteningwith wine if necessary. 2.Disso[ve the arrowroot inl/2 cup of the chickenbroth. Set aside. 3.Add remaining wine to shaLlots and reduce by haLf.Add remaining chickenbroth and reduce by haLfagain. 4. Add the arrowroot mixture. Transfer the mixture to a food processor or blender and puree untiI smooth. juice and [emon grassand simmer over Low heat for about 5.Returnthe sauceto the pan. Add Lemon 30 minutes,until thick. Strainout the Lemongrassand stir in the diLL.
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L E V E LI I
j tablespoons= 1-l /2 condiments
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4 ta blespoo n s=2 co n d i ments
C H I L L E DC U C U M B E RS O U P
\rr,ote h otho use cucu m be r 1/2 cup red onion, chopped j tablespoons fresh dill weed, chopped 1 tablespoon fresh mint, chopped 1-1/4 cups nonfat plain yogurt
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per serving: 60 Calories (kcal) trace Total Fat (5o/o calories from fat) 5 g Protein l0 g Carbohydrate 1 mg Cholesterol 1 9 1m g S o d i u m
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2 cupssoup 1 vegetable
LEVEL III
2 cupssoup | -1/2 vegetable
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SOUP PUREE OF ASPARAGUS

cups onions, diced 1/2 teaspoon garlic, chopped I - I /2quarts fat free chicken broth, Iow sodium 1-1/2pounds asparagus,diced 1/2 potato, diced 1 dash salt 1/2 teaspoon yellow mustard seed 1 dash 17-spice mix 1 2 teaspoon dry mustard
per serving: 38 Calories (kcal) trace Total Fat (9o/o calories from fat) 2 g Protein 5 g Carbohydrate 0 mg Cholesterol 1780 mg Sodium
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S a u t eo n i o n s a n d g a r L i ci n 1 / 4 c u p o f t h e c l ' r i c k e n broth.
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A d d a s p a r a g u sp , otato, and remainingstock. Bring to a boil. Reduceheat and simmer 15 to 20 minutes. Remove soup from heat and puree with a food processor or immersion btender.Return to the pan and season w i t h t h e s p i c e s .S e r v e . l f d e s i r e d ,a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g .
LEVEL I
1 cup soup, 1 tablespoon protein powder | /2 protein, 1 vegetable
LEVEL II
2 cups soup,2 tablespoons protein powder 1 protein, 1 vegetable
LEVEL III
2 cups soup,3 tablespoons protein powder I protein, 1 vegetable
BUTTERNUT S Q U A S HS O U P
shallot, minced 1L tablespoon 1 clove garlic,pressed or minced 3 cups butternut squash,peeled and seeded 1/2 cup fat free chicken broth, low sodium
per servtng: 70 Calories (kcal) trace Total Fat (1o/o calories from fat) 3 g Protein 18 g Carbohydrate
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1 . C o m b i n e t h e s h a L L o ta n d g a r l i c i n a n o n s t i c k s a u c e p a n a n d c o o k o v e r L o w h e a t u n t i l t r a n s l u c e n t , a d d i n g ' a l i t t i e w a t e r i f n e c e s s a r yt o p r e v e n t s c o r c h i n g . 2 . A d d t h e s q u a s ha n d c h i c k e n b r o t h a n d s i m m e r u n t i L t h e s q u a s h i s s o f t , a b o u t 2 0 m i n u t e s . T r a n s f e r t o a blender or food processor and puree. 3. Returnthe soup to the pan and place over medium heat untiL heated through. Serve. 4 . l f d e s i r e d ,a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g .
LEVEL I
1 cup soup, l tablespoon protein powder 1/2protein, 1 vegetable
LEVEL II
2 cups soup,2 tablespoons protein powder 1 protein, 1 vegetable
LEVEL III
proteinpowder 2 cupssoup,3tablespoons I protein, 1 vegetable
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GAZPACHO
ounces canned tomatoes, Iow sodium j cups low-sodium tomato iuice 2-1/2 cups hothouse cucumbers, peeled and diced 1/2 cuP carrots, Peeled and diced 3/4 cup each green and red bell pepper, seeded and diced 1/2 red onion, diced 2 shallots 2 garlic cloves 1/3 cuP red wine vinegar 1/3 cuP fresh lemon juice 1 teaspoon paprika 1/4 cup each fresh oregano, basil, and ltalian parsley, chopped | /4 teaspoon white PePPer 1/4 teaspoon Tabasco sauce or to taste Serves 10 (yields 10 cups)
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LEVEL III
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teaspoondark sesameoil 1/3 cup shallots, finelY choPPed 3 tablespoons miso 7 quart vegetable stock 1/4 cup firm silken tofu, diced 3 tablespoons scallions,sliced for garnish Serves8 and cook untiLtransLucent. over medium heat. Add the shaLLots 1. Heat the sesameoiL in a saucepan heat to tow and 2. Add the miso paste and mix wetl. Add the vegetable stock and bringto a simmer.Reduce s i m m e rf o r 1 5 m i n u t e s . into bowLsand garnisheach servingwith tofu and scaLlions. 3. To serve,LedLe add protein powder just before serving. 4. lf desired,
per servtng: 107 Calories (kcal) 3 I Total Fat (23o/o calories from fat) 4 g Protein 16 g Carbohydrate 1 mg Cholesterol 1052 mg Sodium
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2 cups soup, j tablesqoons Protein 1 protein, 1 /2 carbohydrate
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I cup soup, l tablespoon protein powder 1 /2 protein,0 carbohYdrate
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protein powder 2 cupssoup,2 tablespoons 1protein, 1 /2 carbohydrate
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S OUP VEGETABL E
cupsfat-freechickenbroth, low sodium 4 rcd ootatoes, cut into | -inch cubes
4 cups onions, quartered 1 cup carrots, sliced 1 inch thick 3 cups celery, sliced 1 inch thick 2 cups zucchini, sliced 1 inch thick
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I cup soup, 1 tablespoon protein powdel 1 /2 protein, 1 vegetable
L E V E LI I
protein powder 2 cupssoup,2 tablespoons 1protein,2 vegetable
LEVEL III
2 cups soup,3 tablespoons protein powder 1 protein,2 vegetable
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SOUP PUREE O F R E DP E P P E R
cups white wine 1 onion, finely chopped 5 roasted red peppers 2 cups celery, chopped 1 tablespoon garlic, minced 2 plum tomatoes, chopped 1/4 cup tomato paste 2 cups fat-free chicken broth, low sodium
per servtng: 57 Calories (kcal) trace Total Fat (5o/o calories from fat) 3 g Protein 6 g Carbohydrate 0 mg Cholesterol 145 mg Sodium
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2 tablespoons dried thyme 1/4 teaspoon each ground white pepper and ground cumin
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Serves 12 (vields 12 cups) heavy soup pot over mediumheat. Add onion,red peppers,and celery. Cook and stir for 3 minutes.Stir 1. Heatwine in a Large, in garLic. Cook for 2 more minutes,addingmore wine if necessary. heat and simmerfor 25 minutes. 2. Addtomatoes,tomato paste,and broth; cover and bringto a boit. Reduce and heat through. 3. Puree soupin a food processoror blender. Returnto the pan, add seasonings, 4. lf desired, add protein powder just before serving.
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1 cup soup, 1 tablespoon protein powder 1 /2 protein, 1 vegetable
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\.ro skim mitk 3 tablespoons protein powder, such as Beachbodya Whey Protein Powder 1/2 cup berries l/2 banana 1/2 cuo ice 233 Calories (kcal) 2 g Total Fat (Bo/o calories from fat) 20 g Protein 36 g Carbohydrate 4 mg Cholesterol 130 mg Sodium Serves 1 Combineall the ingredients in a bLender. Btenduntil smooth. per servtng:
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\_.ro skim mitk 4 tablespoons protein powder, such as Beachbodyo Whey protein Powder 1 cup berries 1/2 banana 1/2 cup ice per servtn9: 253 Calories (kca,1 2 g Total Fat (90/o calories from fat)23 g Protein 37 g Carbohydrate 4 mg Cholesterol 130 mg Sodium
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skimmitk
5 tablespoons protein powder, such as Beachbodyo Whey Protein Powder 1 cup berries 1 whole banana
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per servtng: 328 Calories (kcal) 3 g Total Fat (9o/o calories from fat) 27 g Protein 52 g Carbohydrate 4 mg Cholesterol 1 3 1m g S o d i u m
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to 4 soy sausagepatties (approximately 80 calories each) 1 to 2 English muffins 1-1/2 to 4 ounces fat-free mozzarella cheese
per servtng: 395 Calories (kcal) 7 g Total Fat (2o/o calories from fat) 34 g Protein
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2 soy patties, I English muffin, 1-t /2 oz cheese 1 protein,l/2carbohydrate,l dairy
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3 soy patties, I English muffin, 3 oz cheese 2protein,l /2carbohydrate,2dairy
LEVEL III
4 soy patties,2 English muffins,4 oz cheese j protein, 1 carbohydrate,2 dairy
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\ a rhol" eqq whites 3 tablespoonsskim milk 3 ounces mozzarella cheese,part skim, grated salt and pepper to taste 388 Calories(kcal) 7 g Total Fat (35o/o calories from fat)
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1-1/2protein,2 dairy
- LEVEL III CHEESE SCRAMBLE

\!l whole egg whites 4 tablespoonsskim milk 4 ounces mozzarella cheese,part skim s a l ta n d p e p p e r to taste
per servtng:
506 Calories (kcal) 9 g Total Fat (35o/o calories from fat) 68 g Protein | 0 g Carbohydrate 62 mg Cholesterol
Serves 1 1 In a bowL, beat the egg whites with the skim miLk. 2 In a medium pan coated with vegetable spray, add the egg mixture and cook sLightLy-then add the cheese
and cook to desired firmness.
845 mg Sodium
LEVEL III
2 protein,2 dairy
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per serving: 239 Calories (kcal) 9 g Total Fat (35o/o calories from fat) 29 g Protein 9 g Carbohydrate
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cup Roma tomato, diced 1 cup spinach leaves,cleaned and dried 6 egg whites 7-l /2 ounces feta cheese, crumbled 1 tablespoon fresh basil, chopped
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S P I N A C HS C R A M B L E - L E V E LI I
\\z2 cuRRomatomato,diced 1 cup spinach leaves, cleanedand dried B eoa whites
3 ounces feta cheese,crumbled 1 tablespoon fresh basil, chopped
per servtng: 384 Calories (kcal) lBgTotalFat (430/o calories from fat) 42 g Protein 12 g Carbohydrate 76 mg Cholesterol l419 mg Sodium
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1-1/2 protein, 2 dairy, 1 vegetable
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\.ro Romatomato,diced 2 cups spinach leaves, cleaned and dried 10 egg whites 4 ounces feta cheese,crumbled 2 tablespoons fresh basil, chopped 518 Calories(kcal) 25 g Total Fat (43o/o calories from fat) 55 g Protein 19 g Carbohydrate 1 0 1m g C h o l e s t e r o l 1877 mg Sodium Serves 1 tender. 1. In a sma[L nonstickpan coated with vegetable spray,saut6 tomatoes and spinachuntil sLightLy Remove and set aside. 2. Whiskthe egg whites together in a bowl and add to the pan. Cook,stirring,over Low heat untiLalmost set Add the vegetablemixture, cheese,and basit.Cook to desiredfirmness. per serving:
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2 protein,2 dairy,2 vegetable
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MUSHROOM O M E L E T - L E V EIL
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3/4 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, chopped 1 | /2 ounces low-fat cheddar cheese,shredded
| 9l Calories (kcal) j g Total Fat (15o/o calories from fat) 32 g Protein 7 g Carbohydrate
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1 protein, 1 dairy, 1 vegetable
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per servtn9: 298 Calories (kcal) 6 g Total Fat (19o/o calories from fat) 50 g Protein B g Carbohydrate 1Bmg Cholesterol 966 mg Sodium
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1-1/2 protein,2 dairy, 1 vegetable
- LEVEL lll MUSHROOM OMELET

\0e99 whites salt and pepper to taste 1 cup mushrooms, sliced 2 tablespoons green onion, chopped 1/2 Roma tomato, choPPed shredded 4 ounces low-fat cheddar cheese,
pet servtng: 395 Calories (kcal) B g Total Fat (19o/o calories from fat) 64 g Protein 13 g Carbohydrate 24 mg Cholesterol 1256 mg Sodium
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2 Protein,2 dairY,1 vegetable
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C H E FS A L A D - L E V E L I
ounces fat-free turkey breast, chopped 3 ounces ham slice, extra lean, low sodium, chopped l -l /2 ounces fat_free mozzarella cheese,chopped | /2 Roma tomato, chopped 2 cups romaine lettuce, chopped 1/4 cup hearts of palm, chopped I ounce avocado, diced 2 tablespoons low-fat Ranch dressinq
per serving: 323 Calories (kcal) I g Total Fat (2 | o/o calories from fat) 50 g protein 74 g Carbohydrate 86 mg Cholesterol 5l5 mg Sodium
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2 protein, I dairy, 1 vegetable, I condiment
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fat.free turkey breast, chopped \jlouncei 4 ounces ham slice,extra lean, low sodium, chopped 3 ounces fat_free mozzarella cheese,chopped I /2 Roma tomato, chopped 2 cups romaine lettuce, choppeo 7/4 cup hearts of palm, chopped I ounce avocado, diced 3 tablespoons low-fat Ranch dressinq per servtng:
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2-l /2 protein,2 dairy, I vegetable, 1 condiment
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ounces fat-free turkey breast, chopped 5 ounces ham slice, extra lean, low sodium, chopped 4 ounces fat free mozzarella cheese, chopped
per servtng: 611 Calories(kcal) l4gTotalFat (20o/o calories from fat) 96 g Protein 26 g Carbohydrate 150 mg Cholesterol 5352 913mg Sodium
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3 protein,2 dairy, 1 vegetable,2 condiments
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S A L A D- L E V E LI STEAK & ARUGULA

\founces top sirloin z cupsaruguta
1/2 pint cherry tomatoes, halved 1/2 cup canned artichoke hearts, drained 2 tablespoons balsamic vinaigrette (see recipe)
per servtng:
398 Calories (kcal) llgTotalFat (42o/o calories from fat) 38 g Protein 20 g Carbohydrate
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6 ouncessteak,2 tablespoons dressing 2 protein, 1 vegetable
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\L ounces top sirloin 3 cups arugula 7/2 pint cherry tomatoes, halved 3/4 cup canned artichoke hearts, drained 3 tablespoons balsamic vinaigrette (see recipe) Serves 4 1. GriLL or broil steak untiLdone,approximately7 to 10 minuteson eachside Coo[ and cut into 1-inchslices. 2 Toss together the arugula, tomatoes, and artichoke hearts and arrangeon pLates.Top with the steak and drizzLe with balsamic vinaigrette. 531 Calories (kcal) l4gTotalFat (42o/o calories from fat) 5l g Protein 26 g Carbohydrate 1 16 mg Cholesterol 414 mg Sodium per serving:
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STEAK & ARUGULA S A L A D- L E V E L tII

\p ounces top sirloin 4 cups arugula 1 pint cherry tomatoes, halved I cup canned artichoke hearts, drained 4 tablespoons balsamic vinaigrette (see recipe) Serves4 1. GriLL or broil steak untiLdone,approximately7 to 10 minutes on eachside CooLand cut into 1-inchstices 2. Toss to8ether the arugula, tomatoes, and artichokehearts and arrangeon plates. Top with the steak and drizzle with baLsamic vinaigrette.
per servtng:
695 Calories (kcal) lTgTotalFat (41o/o calories from fat) 66 g Protein 40 g Carbohydrate 144 mg Cholesterol 547 mg Sodium
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T U N A S A L A D - L E V E LI
\iounces tuna, canned 3/4 ounce low-fat mavonnaise l-2 teaspoon lemon zest squeezeof lemon 1 tablespoon shredded carrots 1 tablespoon chooped celery 1 tablespoon chopped green onion I teaspoon celery seeds
per serving: 248 Calories (kcal) 5 g Total Fat (l7o/ocalories from fat) 44 g Protein 5 g Carbohydrate 51 mg Cholesterol 348 mg Sodium
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squeezeof lemon 2 tablespoon shredded carrots 2 tablespoon chopped celery 2 tablespoon chopped green onion | -l /2 teaspoons celery seeds
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CHICKEN S A L A D. L E V E L I
\L ounces skinlesschicken breast halves 2 tablespoons !ow-fat mayonnaise 3/4 tablespoon Dijon mustard 2 tablespoons green onions, diced l/8 teaspoon black pepper 1/B teaspoon fresh dill | /4 cup celery, diced
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per servtng: 345 Calories (kcal) l2gTotalFat (32o/o calories from fat) 43 g Protein 74 g Carbohydrate 105 mg Cholesterol 361 mg Sodium
chicken breasthalves fuounces skinless 2-l/2 ounces low-fatmayonnaise ia

1 tablespoon Dijon mustard
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2-1/2 tablespoons green onions, diced 1/4 teaspoon black pepper 1/4 teaspoon fresh dill l/2 cup celery, diced
Serves 3
Poach c h i c k e n ;c o o l a n d d i c e . G e n t L y c o m b i n e t h e c h i c k e n w i t h t h e r e m a i n i n g i n g r e d i e n t s a n d c h i L Lu n t i l r e a d y
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B ounces 2-1/2 protein a
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\ry 3 ounces low-fatmayonnaise
per serving:
ounces skinless chickenbreasthalves

517 Calories(kcal) l6gTotalFat (26% calories from fat) 59 g Protein 38 g Carbohydrate 1j2 mg Cholesterol 544 mg Sodium 1-1/2tablespoonsDijon mustard
3 cup green onions, diced | /2 teaspoon black pepper 1/2 teaspoon fresh dill 3/4 cup celery, diced
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LEVEL III
10 ounces 3 protein
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\_f ounces pork tenderloin, lean 1/2 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon cinnamon 2 teasooons olive oil 1/4 cup brown suger,packed 1/2 tablespoon fresh garlic, finely chopped 1/2 tablespoon Tabascosauce Serves4 (yields l5 ounces) '1. Preheat oven to 350 degrees. then coat pork with the spice rub. 2. Stir together saLt,pepper, cumin,chiLipowder, and cinnamon, 3. Heat 1 tablespoonoiL in a 12-inch skiL[etover moderateLyhigh heat and brown pork, turning,about 4 minutes. Placepork in a roastingpan and Tabasco and pat onto top of tenderLoin. 4. Stir together brown sugar,garLic, andcook in the oven for 20 minutes.
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\f_2 each orange,peeled and cut 1 cup fresh spinach 1/2 each red bell pepper, cut lengthwise into thin strips 1/16 cup golden raisins 1 cup Napa cabbage 6 ounces lsland PorkTenderloin 2 tablespoons cumin vinaigrette (see recipe)
per serving:
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556 Calories (kcal) l3gTotalFat (37o/o calories from fat) 39 g Protein 51 g Carbohydrate 1 7 1m g C h o l e s t e r o l 781 mg Sodium
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Serves 1 1. WhiLethe tenderLoin is roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick slicesand set side. i n a t a r g eb o w l . 2. Toss s p i n a c hc , a b b a g eb , e l l p e p p e r ,a n d r a i s i n s 3. Preparethe dressing. pLate.Arrange pork and orangesLices on top and drizzle with dressing. 4. MoundsaLad mixture on a Large
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L E V E LI
2 prctein, 1/2fruit, I vegetable
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per serv,ng: 882 Calories (kcal) lTgTotalFat (35o/o calories from fat) 52 g Protein 9j g Carbohydrate 147 mg Cholesterol 862 mg Sodium
3/4 each oranqe,peeled and cut l-l/2 cups fresh spinach
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and is roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick sLices t. Wfritethe tenderLoin set side. --:! 2. Toss pepper, and raisinsin a Largebowt. cabbage, beLL spinach, the dressing. -_ 3. Prepare with dressing. plate. Arrange pork and orangesLices on top and drizzLe Moundsatadmixture on a Large *4.
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2-1/2 protein, 1 fruit, 1-l /2 vegetable
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1 each orange,peeled and cut 2 cups fresh spinach 1 each red bell pepper, cut lengthwise into thin strips I /4 cup golden raisins 2 cups Napa cabbage 10 ounces lsland Pork Tenderloin 4 tablespoons cumin vinaigrette (see recipe)
per servtng:
1029 Calories (kcal) l9gTotalFat (31o/o calories from fat) 69 g Protein 87 g Carbohydrate | 47 mg Cholesterol 986 mg Sodium
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Serves1 1. WhiLe the tenderLoin is roastingin the oven, peet and cut orangescrosswiseinto 1/4-inchthick slicesand setstoe. pepper, and raisinsin a LargebowL. 2. Toss spinach, cabbage, beLL 3. Prepare the dressing. 4. Mound saladmixture on a [arge plate. Arrange pork and orangesticeson top and drizzLewith dressing.
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j protein, 1 fruit,2 vegetable
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- L E V E LI S H R I M PS T I R - F R Y
\ orn.es shrimp, peeled 1/4 tablespoon low-sodium soy sauce 1/2 teaspoon rice vinegar | /4 cup fat-free chicken broth 1-4 teaspoon garlic, minced 1-4 teaspoon ginger, minced 1 2 cup red onion, sliced in wedges 1-2 cup broccoli florets 1 - 1 / 4 c u p s s n o w p e a s ,t r i m m e d 1 - 1 / 2 c u p s m u s h t o o m s ,h a l v e d 1/4 cup yellow bell pepper, cubed 1/4 cttp canned water chestnuts,drained Serves 1 1 . W a s hs h r i m pa n d d r a i n w e L L
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L E V E LI
4 cups 2 protein, 1 vegetable
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aglorn. es shrimp, peeled 1/2 tablespoon low-sodium soy sauce 3/4 teaspoon rice vinegar 1/2 cup fat-free chickenbroth 1/2 teaspoon garlic, minced 1/2 teaspoon ginger, minced 3/4 cup red onion, sliced in wedges 3/4 cup broccoli florets t -1/2 cups snow peas, trimmed 1-3/4 cups mushrooms, halved 1/2 cup yellow bell PePPer,cubed 1/2 cup canned water chestnuts, drained Serves 1 s h r i m pa n d d r a i nw e L L . 1. Rinse
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and saut6 tenOerJ untiL broth in a saut6Panover mediumheat.Add the garlicandginger of the chicken and2 tabLespoons rice vinegar, 2. Heatthe soy sauce,
3 . A d d a L Lt h e v e g e t a b l e s t o t h e p a n a n d c o n t i n u e t o s a u t 6 , s t i r r i n g a n d a d d i n g m o r e b r o t h a s n e c e s s a r y . A d d s h r i m p w h e n cooked and saut6 untiL the vegetabLes are tender and the shrimp is oPaque.
arehaLfwall the vetetables
LEVEL II
4-1/2cups
2-1/2 protein, | -1/2 vegetable
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per servtn9: 571 Calories (kcal) 6 g Total Fat (9o/o calories from fat) 7B g Protein 59 g Carbohydrate 431 mg Cholesterol 1290mg Sodium
peeled ounces shrimp, 3/4 tabtespoon low-sodium soy sauce

1 teaspoon rice vinegar 3/4 cup fat-free chicken broth 3/4 teaspoon garlic, minced 3/4 teaspoon ginger, minced
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5 cups 3 protein,2vegetable
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- L E V E LI TURKEY BURGER
per servtng:
pounces ground turkey breast t-1/2 tabiespoons sourdough breadcrumbs Z

3 tablespoonslow-fat buttermilk
306 Calories (kcal) l2gTotalFat (35o/o calories from fat) 37 g Protein 1 1 g Carbohydrate 101 mg Cholesterol 252 mg Sodium
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2-1/4 teaspoonsgreen onions, minced 2-1/4 teaspoons parsley,chopped I /4 teaspoon Dijon mustard I dash Wprcestershire sauce black pepper to taste Serves 1 'l the gritLor broiLer. . Preheat (seebelow) 2. Combine alLingredients and divide mixture into patties, size according to nutrition LeveL
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patty 6-ounce 1protein
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$ g r o u n d t t r r k e yb r e a s t orrnces 2 tab Iespoo n s so u rdoug h breadcrum bs 4 tablespoons low-fat buttermiIk 3 teaspootls green onions, minced 3 teaspoons parsley,chopped 1/2 teaspoon Dijon mustard 2 dashes Worcestershire sauce 2 dashes black pepper to taste Serves 1 l. Preheatthe grill or broiLer.
2 . C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s , s i z e a c c o r d i n g t o n u t r i t i o n L e v e L( s e e b e L o w ) . 3 . G r i L Lu n t i l c o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .
per serving: 410 Calories(kcal) l6gTotalFat (35o/o calories from fat) 49 g Protein 14 g Carbohydrate 135 mg Cholesterol 351 mg Sodium
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g-ounce patty 2-l /2 protein
- L E V E LI I I TURKEY BURGER
\p ounces ground turkey breast 2 1/2 tablespoonssourdough breadcrumbs 5 tablespoons low-fat buttermilk 3-3/4 teaspoons green onions, minced 3-3/4 teaspoons parsley, chopped 3/4 teaspoon Dijon mustard 2 dashes Worcestershiresauce 2 dashes black pepper to taste Serves l
l . P r e h e a t t h e g r i t Lo r b r o i L e r . 2 . C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s , s i z e a c c o r d i n g t o n u t r i t i o n l e v e L ( s e e b e l o w ) . 3. GriLL u n t i Lc o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .
per servtng:
512 Calories (kcal) 20 g Total Fat (35o/o calories from fat) 61 g Protein 18 g Carbohydrate 169 mg Cholesterol 443 mg Sodium
LEVEL III
l9-ounce patty 3 protein
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per servtng: 466 Calories(kcal) 1 1g T o t a l F a t (21a/o calories from fat) 46 g Protein 49 g Carbohydrate
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1-1/2pound top sirloin steak,sliced 1 inch thick 1 tablespoon sesame oil 2 tablespoons rice vinegar 1 tablespoon minced ginger 4 cups broccoli florets
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1 5 9 1m g S o d i u m
B ounces dried soba noodles Yields6 cups
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s a u t 6 p a n ,a d d t h e o n i o n sa n d g a r l i c ,a n d s a u t 6 u n t i Lo p a q u e . 2 . M e a n w h i Lh ee , a t a s m a La L m o u n to f s o y s a u c ei n a L a r g e 3. naa beef andsaut6,turningoften with tongs,for 7 to 10 minutes,Stir together the oiL,vinegar,and gingerand add to the saut6 mixture
4. BLanch broccoli in the boiling water (or microwave on high, covered and vented, for 2 minutes). Add to the meat mixture and keep warm package directions. Drain, toss with the beef and broccoli, and serve.
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-\]1;4 cup soy sauce I z reo onton, sltceo 1 tablespoon minced garlic 1-1/2 pound top sirloin steak,sliced 1 inch thick 1 t a b l e s p o o n s e s a m eo i l 2 tablespoons rice vinegar 1 tablespoon minced ginger 4 cups broccoli florets
per serving:
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622 Calories (kcal) l5gTotalFat (21o/o calories from fat) 61 g Protein 65 g Carbohydrate 132 mg Cholesterol 2122mg Sodium
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B ounces dried soba noodles Yields6 cups 1 .B r i n g 2 quarts waterto a boiL. saut6 pan, add the onionsand garlic,and saut6 untiLopaque heat a smaLL amount of soy saucein a Large 2. Meanwhi[e,
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3. Addbeef andsaut6,turningoften with tongs,for 7 to 10 minutes,Stir together the oiL,vinegar,and gingerand add to the saut6 mixture.
4. BLanch b r o c c o L ii n t h e b o i l i n g w a t e r ( o r m i c r o w a v e o n h i g h , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . A d d t o t h e m e a t m i x t u r e a n d k e e p w a r m .
- 4 _ ^ ppspsps Z s o b a n o o d L e sa c c o r d i n g t o p a c k a g e d i r e c t i o n s . D r a i n , t o s s w i t h t h e b e e f a n d b r o c c o L i , a n d s e r v e . !.
= LEVEL II
= ! 2cuDs 3 protein,l carbohydrate,l vegetable
- L E V E LI I I BEEF & B R O C C O LS I TIR-FRY

\2, cup soy sauce 1/2red onion,sliced 1 tablespoon mincedgarlic
1-1/2 pound top sirloin steak,sliced 1 inch thick 1 tablespoon sesame oil 2 tablespoons rice vinegar I tablespoon minced ginger 4 cups broccoli florets 8 ounces dried soba noodles
Yields 6 cups
per servrng: 777 Calories (kcal) l9gTotalFat (21 o/o calories f rom fat) 76 g Protein Bl g Carbohydrate 165 mg Cholesterol 2652 mg Sodium
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1 . B r i n g2 q u a r t s w a t e r t o a b o i [ . 2 . f 4 e a n w h i L eh , e a t a s m a L [a m o u n t o f s o y s a u c e i n a L a r g es a u t 6 p a n , a d d t h e o n i o n s a n d g a r [ i c , a n d s a u t 6 u n t i L o p a q u e . 3 . A d d b e e f a n d s a u t 6 , t u r n i n g o f t e n w i t h t o n g s , f o r 7 t o 10 m i n u t e s , S t i r t o g e t h e r t h e o i L , v i n e g a r , a n d g i n g e r a n d a d d t o t h e s a u t 6 m i x t u r e . 4. BLanch broccoLiin the boiLing water (or microwave on high, covered and vented, for 2 minutes). Add to the meat mixture and keep warm. 5. Prepare soba noodles according to packate directions. Drain, toss with the beef and broccoli, and serve.
LEVEL III
2-l/2 cups 3 protein, l carbohydrate, I vegetable
LEMON-GARLIC C H I C K E N- L E V E L I
\2, cup freshlemon juice 2 tablespoons molasses 2 t e a s n o o n <W o r r c s t e r s h i r e sauce 4 garlic cloves,chopped 2 pounds skinless chickenthighs 1/4 teaspoon salt 1/4 teaspoon black pepper Iemon wedges parsley sprigs Yields 1Bounces
per serving:
153 Calories (kcal) 4 g Total Fat (24o/o calories from fat) 21 g Protein 8 g Carbohydrate 86 mg Cholesterol 219 mg Sodium
1 Combine first 4 ingredients in a nonreactive dish and add chicken.Cover and marinate in refrigerator 'l hour, turning occasionaLLy 2 Preheat oven to 425 deerees. 3 Removechickenfrom dish,reservingmarinade, and arrangein a shaLLow roasting pan coated with cookingspray. Pourreserved marinade over c h i c k e ns ;p r i n k L w e i t h s a L ta n d p e p p e r .
4 . B a k ea t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L w y i t h m a r i n a d e ,B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i l c h i c k e n i s d o n e Serve with Lemon wedges and garnish with parsley, if desired.
LEVEL I
6 ounces 2 orotein
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\ -LEMON-GARLIC CHICKEN - LEVEL II { juice lemon fu_acupfresh 2 tablespoons molasses a

2 teaspoo n s Worcesters l'r i re sauce
per servtng: 192 Calories (kcal) 5 g Total Fat (24o/o calories from fat) 26 g Protein 10 g Carbohydrate 107 mg Cholesterol 274 mg Sodium
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4 garlic cloves,chopped 2 pounds skinless c h i c k e nt h i g h s 1/4 teaspoon salt 1/4 teaspoon black pepper temon weages parsley spngs Yields 32 ounces
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ingredientsin a nonreactive dish and add chicken.Cover and marinate in refrigerator t hour, turning occasionaLLy 425 degrees.
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R e m o v e c h i c k e n f r o m d i s h , r e s e r v i n g m a r i n a d e , a n d a r r a n g e i n a s h a L L o wr o a s t i n g p a n c o a t e d w i t h c o o k i n g s p r a y . P o u r r e s e r v e d m a r i n a d e o v e r chicken; s p r i n k L ew i t h s a L t a n d p e p p e r .
- 4 . B a k e a t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L yw i t h m a r i n a d e , B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i L c h i c k e n i s d o n e a
Serve with Lemon wedges and garnish with parsley, if desired.
LEVEL II
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per servtng:
256 Calories (kcal) 7 g Total Fat (24o/o calories from fat) 34 g Protein | 3 g Carbohydrate
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2 teaspoons Worcestershiresauce
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4 garlic cloves,chopped 2 pounds skinless chicken thighs 1/4 teaspoon salt I /4 teaspoon black pepper lemon wedges parsley sprigs Yields 32 ounces
365 mg Sodium
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2 P r e h e a to v e n t o {
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425 deqrees.
R e m o v ec h i c k e n f r o m d i s h , r e s e r v i n g m a r i n a d e , a n d a r r a n g e i n a s h a L L o wr o a s t i n g p a n c o a t e d w i t h c o o k i n g s p r a y . P o u r r e s e r v e d m a r i n a d e o v e r chickens ; prinklewith saLtand pepper.
- 4 . B a k e a t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L yw i t h m a r i n a d e , B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i L c h i c k e n i s d o n e a Servewith Lemon wedges and garnish with parsLey, if desired. a
LEVEL III
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10 ounces 3 prorein
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shredded 3 cupsgreen cabbage,
I cup red cabbage, shredded 7 cup jicama, julienned 1/2 red onion, finely chopped 2 red delicious apples, finely diced 1/2 cup fat-free mayonnaise 1/3 cup white vinegar
per serving: 38 Calories(kcal) traceTotalFat (4o/o caloriesfrom fat) 0 g Protein 9 g Carbohydrate 0 mg Cholesterol 171mg Sodium
plus 2 teaspoonsfructose 2 tablespoons 2 tablespoonsplus 2 teaspoonsDijon mustard 1-l /2 teaspoons caraway seed T/4 teaspoonsalt pinch white pepper
Yields 6 cups 1. Combinethe vegetabtes and apptes in a large bowt and mix we[[. 2. Combine the remaining ingredients in a sma[[ bowt and mix wetl to make dressing. 3. Pourthe dressingover the slaw and toss until evenLycoates. Cover tightLy and chitLbefore serving.
L E V E LI
l/2 cup l/2 vegetable
L E V E LI I
1 cup l vegetable
L E V E LI I I
2 cups 2 vegetable
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g o v e m e n t sP , 90X forces By presenting s o m a n yc o m p l e x a n dc h a l t e n g i nm you to continuatLy adapt,ensuringnew musctegrowthand strength9ains.
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ofthe bicep 4 0 %o f t h e u p p e ra r m T h e m a i nf u n c t i o n T h e b i c e pc o m p r i s e s -BICEPS T h e secondary i 9 t o m o v e t h e f o r e a r m t o w a r d st h e s h o u t d e rl e L b o wf t e x i o n l f u n c t i o no t t h e b i c e pi s t o r o t a t et h e w r i s t ARMS rh e y h e a d s T o g e t h et o f t h r e es e p a r a t e T h e t r i c e p sm u s c t ei s c o m p r i s e d -TRICEPS t r i c e p si 5 o f t h e m u s c t em a s s .T h e m a i n f u n c t i o n m a k eu p 6 0 %o f t h e u P P e r - a r m to straightenthe arm and bring it down toward the body.
d o r s i l a r e t h e t a r g e m u s c t e so n e i t h e r s i d e o f ; h e b a c k T h e i r -LATS{tatissimus p r i m a r y f u n c t i o ni 5 t o p u t t t h e a r m d o w n t o w a r d st h e p e t v i s W h e n t h e a r m i s t h e l a t s a c t t o t i f t t h e b o d y u p t o w a r d st h e s h o u t d e r sT h e L a t sa t s o h e t p stabte, movements. m a n yp r e s s l n g t h e t o r s od u r a n g stabitize _BACK t h a t r u n d o w nt h e u p p e r m du s c t e s - T R A P Sl t r a p e z i u s a l r e l o n g ,t r a p e z o i d - s h a P e the shoutder togetherp , utting btades the shoutder p o r t i o no f t h e s p i n e .E r i n g i n g of thesemuscles up are the main functions the shoutders down,and shrugging btades
I I I I I I I I I I T I
joint and originate on a t t a c hn e a r t h e s h o u t d e r - P E C S l p e c t o r a t sT ) h e s em u s c t e s r u n a c r o ss m u s c l e s o f t h e s e T h e f i b e r s i n t h e c e n t e ro f t h e c h e s t . the breastbone

CHEST
T h e p e c ss e r v et o b r i n g t h e a r m a c r o s st h e c h e s ta n d t o t h e e n t i r ec h e s t r e g i o n . socket. m o v ei t f o r w a r di n t h e s h o u t d e r
t t
I
- -<0
-CALVES T h e c a L fm u s c t eo r i g i n a t e s b e h i n dt h e k n e e a n d a t t a c h e s t o t h e h e e tw i t h theAchitles t e n d o n .l t s p r i m a r yf u n c t i o n i s t o r a i s et h e h e e L off the ground. - G L U T E SI g t u t e u sm a x i m u s lT h e s em u s c l e so r i g i n a t ea t o n gt h e p e L v i c boneand a t t a c ht o t h e b a c k o f t h e u p p e rt e 9 . E x t e n d i n g t h e h i p i s t h e i r p r i m a r yf u n c t i o n . LEGS_ just underneath - H A M S T R I N GT Sh e s em u s c t e s originate the gtutes. T h e i rp r i m a r y
F l
functionis to bring the heet towardsthe buttocksand to movethe [e9 to the rear. - o U A D S l q u a d r i c e p sL l o c a t e do n t h e a n t e r i o ro f t h e t h i 9 h , t h e m a i h f u n c t i o no f l u s c L eis t h e s ep o w e r f u m s t o s u p p o r t h e u p p e rb o d yd u r i n ga s q u a t t i n g movement.
-DELTS ldettoidsl Composedof three musctes lanterior, taterat, and posterior h e a d s l ,t h e d e t t s p r o v i d et o t a t m o b i t i t yt o t h e s h o u l d e rj o i n t i n a t t d i r e c t i o n s . These musctesptay a vitat rote in the majority of upper-bodyexercises,including c h e s ta n d s h o u t d e r p r e s s e sT . h e m a i n f u n c t i o no f t h e d e ( t o i di s t o m o v et h e a r m away from the body. SHOULDERS,
A B S l a b d o m i n am t u s c t e s lT h i s m u s c l eg r o u pc o n s i s t s of: T h e r e c t u sa b d o m i n u s p o r t i o no f t h e a b s l ,w h i c h b r i n g st h e l t h ev i s i b L e r i b c a g et o w a r dt h e p e t v i s . - T h eo b t i q u e s , h i c hr o t a t et h e t o r s oa n d s t a b i t i z e l m ! s c t e sa t t h e w a i s t ) w theabdomen. - T h e t r a n s v e r s ea b d o m i n u sl m u s c t e t h a t s u p p o r t st h e s p i n e l , w h i c h s t abi L a z ets h e t or so .

STOMACH
T--------t ||: -r--llll
Illf
l N\\\z// I Aa/-?z\-\
P 9 O XP R E P
things to do b e l o r e y o u s t a r t t h e p t o g t a m srep r_Watchthe Howto B ng ltrtideo. slep 2-Recordyour measurementsand take 'before photos,
! I
steP 3-Takethe Fit Test-are you ready for P90X? sieP 4 - G e ty o u r k i t c h e ni n o r d e r { s e et h e P 9 0 XN u t r i t i o nP t a n l . step 5 - G ot o t h e B e a c h b o d M y essage Boards for support.
T
Use Beachbody s body fat tester to record your current body fat measurements. To get the most accurate readings,
..BEFORE" .AFTER'' AND B O D YMEASU REMENTS
fottow the directions on the package.
ge sure to record your measurementdata in the spacesprovidedbelow.
1 B o D YF A T% P r i o rt o D a Y
W E I G H T P . i o r t o D a y' ! C H E S T P r i o r t o D a y' 1
Atter Day 90
After oay90
After Day 90
l p t e a s ei n d i c a t ei l w e . r j n q a n y c l o t h e s l
W A I S T P r i o r t o D a y1
After Day 90
H I P S P r i o r t o D a y1
Atter Day90
After Day 90 _ l m e a s u r e da t m i d p o i n t l
T H I G H P r i o rt o D a y1 RIGHT L E F T T H I c H P r i o rt o D a y ' l
After Day 90
l m e a s u r e dm .i idpointl " Ittexed, measured at peakol bicepl

''
RIGHT A R M P r i o rt o o a y1
L E F T A R M P r i o r t o D a y1
After Day90 After Day90
I t l e x e d ,m e a s u r e da t p e a k o f b i c e p l
The more you show, the more you'tt know. Wear a swimsuit, underwear, or something comparabte50 you can see where you need the work, and where you're making progress. Don't be afraid to show
"BEF0RE" AND "AFTER" PH0T0S
s o m es k i n .r h e s ep h o t o s are sreat
motivators. Be sure to take your first geriesof photosprior to day 1, fottowing thesesimpteguidetines, ---------------V
Usea plain background if possibte. ' posel, Takea few front shotslhandson hips,"biceps ttex muscte a tew sideshots posel. on hips, biceps ftex" muscle lhandsat sidesl,anda few backshotslhands V Dont suckit in or pushit oul, Youwanta true rettection of yourbody's appearance. photo. The P90X train is aboutto teave Thisis not just a "before'photo, it's a goodbye the station, andthat bodyis goin9to teave sometuggage behind. Whoo Whooo!" 'g this process alter Phase 1, after Phase 2, andafter Phase 3 to chartyour Repeat visuatprogress. V your photos provided Ptace in the pages at the endot this book.
Beforestartlng an extremefitness program tike PtoX, it's important to know where you stand and if your Providing an honest assessment ot yourabilities andyour mindset witt currentfitnesslevells adequate, your weaknesses. atlow you to take advantage of your strengthsand overcome the equivatent of Power90'or Stim In 6' beforeyou begin.But iiyou're we ask that you havecompteted programs, we've set some guidetinesfor you lo lollow. lf you can't unfamitiarwith these TH E FIT TEST program do what ts t'tsted betow,you'1 see beler resuttsby doing anoiherexercise get great results, and beforeyou take on P90X.So if you can't finish the Fit Test,do Power90, You'tl, . important note then be ableto comebackandcrushP90x. performatt the 40 minutesto complete,Besu.e to consecutivety The P90XFit test takes approximatety Keepup with the timing,and make a note if you do anything exercises in the order they appear, so lt ls vltat that you ar6 able to do it differently;you will repoatthis Flt Testwhen you compteteP90X, get a true indication you've of the improvements lhe sameway, in the same ordr.Th.t way you'tl, made,Payattention,and be honestwith yourse[f.
TAKE
WHAT YOUWILL NEED TOTAKETHE FIT TEST

-Heart rate monitor -Body fat tester or ca[iper -Taoe measure -Scate -Partner to help record data (optlonatl
-Chln-up bar lsecurety in3tettedl -Tlmer lstopwetch or wstch wlthsecond handl -ToweI -Water -Your "Bringlt- gameface
F
F
F P P F
F
start with the heart
date
Y o ul L w a n t t o m o n i t o r y o u r m o r n i n g r e s t i n g h e a r t r a t e t h r o u g h o u t h i s p r o g r a m .T h i s i s a g o o di n d i c a t o r of youroverat[ cardiovascutarfitness. Take your resting heart r a t e a s s o o na s y o u w a k e u p I B E F 0 R E GETTING TAKE THE FIT TEST y o u r r e s t i n gh e a r t 0 U T 0 F B E D ) .o v e r t h e c o u r s eo f t h e p r o g r a m , rate should drop. lf it goes up a few days in a row, you are either overtraining o r g e t t i n gs i c k .
t P t
I t
I
P t
F
Put on your heart rate monitor. Be sure it is secure and working correctly before beginning.Try to be as retaxed as possibte when taking this
H O WT O T A K EY O U RR E S T I N G H E A R TR A T E
r e a d i n g .R e m a i n c a t m a n d q u i e t
t t
\
for 2 minutes, then record your resting heart rate below. lf you don t have a heart rate monitor, take your putse from either your neck.orwrist, and count the beats for 30 seconds.Mul.tipty by two to get your resting heart rate. Heart rate Prior to DAY I
A f t e rD A Y 9 0 \ H e a rrta t e
That was the easy part... most tikety you passedthat.
Now take about 10 minutes to warm up. Start by m a r c h i n gi n p t a c e ,t h e n d o a n y l o w - i m p a c tm o v e m e n t s j a c k s ,L i g h j you tikeljumping to g i n p t a c e , e t c . l u n t i ty o u buitd up a tight sweat, then stretch out tightty.You never want to work "to faiture" when you re cotd and tight. The w a r m - u po n P o w e r9 0 ' C a r d i o3 - 4 t h r o u g hy o g ai s a g o o d way to get you ready.
G r a s py o u r c h i n - u pb a r u s i n g w i d e g r i p l p a t m sf a c i n gf o r w a r d ,a w a y f r o m maximum numbet of pull-ups to failure p o s i t i o np , u t t b o d yu p b o d y ,t w o f i s t sw i d e r t h a n s h o u t d e r s lF . r o ma h a n g i n g s m o o t h t yu n t i t c h i n c t e a r s t h e b a r . L o w e r b o d y b a c k d o w n ,
1 PULL-UPS
being sure to straighten the arms, and repeat without
bouncing u p . D o nt b e d i s c o u r a g e id f y o u a r e n o t a b t et o d o v e r y m a n y .
y o uc a nd o h e r e . t h e n u m b e ro f p u t l - u p s Record
.. eriorto DAY 1 . . A f t e rD A Y 9 0
l l f y o u r e o n t ya b t et o d o 1 / 1 , 1 / 2 ,o r 3 / / . o f a p u t t - u p , 9 o a h e a da n d r e c o r di t . l
P90XMinimum_ Shoul.d be abte to do at teast 3 if mate, 1 if femate.However,many peoptewon t be abte to do any puLt-upswhen starting P90X. Youtt get more out of the p r o g r a mi f y o u c a n d o p u l [ - u p s b , u t y o uc a ns u b s t i t u t e b y u s i n gt h e B - L l N E 5 ' R e s i s t a n cB e a n d sw i t h t h e d o o r a t t a c h m e n t .
R e s t 1 m i n u t eb e f o r eo o i n oo n t o t h e n e x t e x e r c i s e .
Standsidewayswith shoulder againstwatI and raise arm straight overhead
2 VERTICAL LEAP
againstthe watt. Recordthat height here. jump height with step
.. eriorto DAY 1
Arter DAY 90
T h e nt o w e ra r m , t a k e J U S T0 N E S T E P b a c ka n d p r o c e e d tojumpstraight up. trying to touch highest point on watt lno gathering up a head of s t e a mp r i o r t o y o u r j u m p - t h i n k " j u m p b a l . tl . R e c o r d t h a t h e i g h th e r e .
P r i ot ro D A Y 1
.. AfterDAY 90
Subtract the first measureftent froft the Secono, and record your verticaI leap inches here.
.. Prior to DAY 1 . . A f t e rD A Y 9 0
P90XMinimum_ Shou[dhavea verticatteapof at teast 5 inches i f m a t e . 3i n c h e s if femate. R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x te r e r c i s e .
I
t I
,
o r c u s h i o n lt' o m a k e s o f t ,a b o u t2 o r 3 i n c h e sh i g h ( p i t t o w P u t d o w ns o m e t h i n g contacw t i t h c h e s to n e a c hr e p . B e s u r e t o k e e pb o d y s t r a i g h tw i t h h a n d sa t n o r m a t p u s h - u pw i d t h . t o f a i t u r eh e r e . n u m b e ro f p u s h - u p sp e r f o r m e d Record
3_PUSH-UPS
m a x i m u m n um b e r o f push-uPs to failure
P r i ot ro D A Y 1
I I T
I
rrter DAY 9 0
3 if femate P 9 0 XM i n i m u m -S h o u t db e a b t e t o d o a t l e a s t 1 5 i f m a L e , o f f Y o u rk n e e s l . lor 15push-uPs R e s t4 m i n u t e sb e f o r eg o i n go n t o t h e n e x t e x e r c i s e .
t I
t
I I I I I
You witt need a ruler or tape measure for this test. Sit on fLoorwith legs extended directtyin front of you. Bend forward at waist and extend arms over tegs towards toes. Oon't bend knees See how ctose you can get fingertips to toes. lf not abte to reach, measure the distance from fingertips to toes lf abte to extend fingers beyond toes, measure how much turther fingers reach beyondtoes D o n o t s t r a i no r f o r c et h i s i n i n c h e so f f i n g e r st o t o e s h e r e . distance Record
4 T O ET O U C H
flexibil ity test
P r i ot ro D A Y 1
nter DAY 90
Use a "- it not abte to reach toes le.g., -3 inchesJor t o e s [ e . g . ,+ 3 i n c h e s l . beyond a "+" if reaching P 9 0 XM i n i m u m -S h o u t d b e a b t e t o r e a c h a t t e a s t 6 i n c h e sf r o m Y o u rt o e s ,o r a - 6 .
What does "to failurc" meanT lJsually'tn exercise it's your mind that stopsyou frcm progrcssing Physicalty"to failurc" is when your body stops you by not being able to go any further
TO FAILURE?
it's in your mind
without causing iniurY.
5_WALL
i s o la t i n g q u a d / l e g s t t e n g t h
p o s i t i o nl q u a d s P t a c e b a c k f t a t a q a i n s tw a t t a n d L o w e ry o u r b o d y i n t o a s e a t e dc h a i r angte 9 b e t o wk n e e s it h i n k 0 - d e g r e e p a r a t t e t o t h e f t o o r .f e e t d i r e c t t y SOUAT h e r e l .S t a r t t i m e r a s s o o n a s y o u g e t i n t o t h e c h a i r p o s i t i o n B r e a t h e throughthediscomfortandhanginthereuntiIyoucan.tholdyoursetfupanytongerlto h a n d so n w a t [ o r " s c o o t w i t h s h o u t d e r sY o uc a n s t i d ed o w n B e s u r e N O Tt o P t a c e faiturel. t h e t t o o r ,t i m e s u p s l o w t ya s y o u g e t t i r e d ,b u t o n c ey o u r b u t t t o u c h e s e x a c tt i m e a b t et o h o l d w a t [ s q u a th e r e ' Record
minutes
s e c on d g
A t t e rD A Y 9 0
minutes
seconds
b e a b t et o h o t dw a l l s q u a t P 9 0 XM i n i m u m -S h o u L d f o r a t l e a s t1 m a n u t e R e s t4 m i n u t e sb e f o r eg o i n go h t o t h e n e x t e x e r c i s e '
front-facing cu rls
6 B I C E PC U R L S
more Choiceof weight i5 important for this exercise A heavier weight will be y o u r r e s u t tson y o u d e t e r m i n e e l t e c t i v ei n h e t p i n g d a y 9 0 - t h i n k o f t h e w e i g h ta t w h i c hy o u w i t t m a x o u t r e p s .M e n s h o u t du s e a m i n i m u mo f 2 0 t b s a n d w o m e ns h o u l du s e a at 1O-'t5 m i n i m u mo f I l b s . lulty Extend arms straight down in front of body Be sure that arms are perform as time' extended between each curt. Usjng both arms at the same tonger m a n y c u r t s a s y o u c a n u n t i t f a i t u r e .D o n t r o c k o r c h e a t ,a n d n o b r e a k s than 1 secondbetween reps. Recordnumber of curls comptetedan weight used here'
IF I
E
F
t=
IF
rF
numDer P 9 0 XM i n i m u m -S h o u t db e a b t et o d o a t t e a s t1 Oc u r t sw i t h 2 0 l b s i f m a t e ' at teast 10 curts with 8 tbs. if femate' R e s t3 m i n u t e sb e t o r eg o i n go n t o t h e n e x t e x e r c i s e '
e e
il
I P
I ! I
S t a r t i n gp o s i t i o n : S e a t e dw i t h h a n d so n t h e f t o o r a t y o u r s i d e s .k n e e s b e n t w i t h f e e t o n 7_ | N & O U T S
t t
! T
t h e f t o o r .R a i s ef e e t o f f t h e g r o u n da n d b r i n g k n e e s i n t o w a r d sy o u r c h e s t . t h e a b t es t Straighten l e g s b a c ko u t a n d r e p e a tm o v e m e n w t i t h o u tt o u c h i n g floor. Record n u m b e ro f i n & o u t s p e r f o r m e d here.
.. Prior to DAY 1 A r t e rD A Y 9 0
t t
I I
P 9 0 XM i n i m u m _ S h o u t db e a b t et o d o a t t e a s t2 5 -
R e s t4 m i n u t e sb e f o r e9 o i n 9o n t o t h e n e x t e x e r c i s e .
P e r f o r mj u m p i n gj a c k s n o n s t o pf o r 2 m i n u t e sa t a q u i c k a n d s t e a d yp a c e . , o a s f a s t a s y o u c a n t o m a x i m i z ey o u r h e a r t D u r i n gt h e f i n a l 3 0 s e c o n d s g rate. When you finish, be preparedto
8 H E A R TR A T EM A X I M I Z E R
measure your heart rate over a span
o f 4 m i n u t e s .S h o u t db e a b t et o f i n i s ht h e t e s t s t a n d i n q a n d a b l et o b r e a t h e
Recordheart rate immediatetyatter jumping jacks here.
Priot ro D A Y 1
ntterDAY 9 0
Heartrate alter'l-minuterest P r i o rt o D A Y 1
nter DAY 90
Heart rate after 2-minute rest
.. eriorto DAY 1
.. nrterDAY 90
Hea rate after 3-minute rest
Prior to DAY 1
. atterDAY 90
rest Heartrate after 4-minute Priorto DAY 1
.. rtter DAY 90
Good news... l f y o u c a n t i n i s h t h e 2 m i n u t e so f j u m p i n gj a c k s , you are ready for P90X!
ENOUGH LEARNING.
Just remember,when you're finished turning your body into that of a perfect physicat specrmen, there are a few important things you sti . need to do. The lirst of which is to take your...
'After"
T I M E T O S T A R Tx ' t NG!
Photos: Withyourawesome, jaw-dropping hew physique, you,ttprobably want
to giveit the maximum exposure it deserves. So asidetrom attaching your photos to the pages at the endof this book, geachbody we atsosuggest thatyoupostthemon the Message Boards. Anyothertypeof setf-promotion, suchas a fult_page photograph in yourtocat newspaper, is up to you. EodyMeasurements: you'redonewith the camera, Once it s time to get back out the tape measure and take those after, body measurements. Record a . the 'After dramatic resuLts in the Day90 blanksat the beginning of this section. Finat FitTest: Tomostaccuratety determine the progress made in yourstrength, power. coordination, ftexibitity, andcardioendurance, be sureto performthis test underthe sameconditions andtimel,ine as the Fit Test youtookpriorto day1. Record your.After Day90" resutts provided in the btanks in this section.
see you in 90 days
'After"
lf P90X youto overcome hasenabled personalobstacles to transformyour body,mind,
SUBMIT Y0UR SUCCESS ST0RY
andspirit for the better,youcouldbe teatured as
ournext Beachbody success srory. we rove ro
rewardour customers for sharingtheir storieswith us, and often hightight their remarkabletransformations through our TV shqws, special events,and media promo ons. Hereare a few itemsto submitto be considered as a Success Story: - "Before" and"atte." Dhotos. _A truthfut,open,written account of your p90Xexperience. your What,s story? How has this program changedyour tife? Are you a new person mentally,physical,l,y, or both? What does your famlty think of your success? Whatis the biggest compliment someone hasgivenyoulately? _A 6hort homevldeo of yo\u weighingIn at the start and flnish of your program,wlth a ghort na.rative about how you feLt at the start of your experience andat the end,loptional,l Submit your story and photos via e-mait to: Successsto es@beachbody,com - 0r sendthemwith optional videoto: Beachbody.com Succe5s Stories 8383 Witshire Btvd., Suite1050 BeverLy Hltl.s, CA90211 For a more com plete dascription of how to be recognized as a Beachbody Success Story, go to Beach body,com an d cl ick on the Success Stories link-
The tottowingsection containsa comPleteand detaitedtisting of at[ the workouts in this program. You do not have to read this section to perform any of the P90Xroutines.Youwitt, however,be asked to record importanl data lrep counts and weight amountsl on worksheets
W O R K O UG TU I D E
that aoDearat the end of each P90x resistanceworko!t. You'[tfind that recordingthis information is easy and extremetyhelplut towards charting your titness progress. The detaitedworkout tistings can atso prove usefut shoutd you need additionatinformation about any of the workouts or individuatexercises.And when you don t have accessto a video ptayer, you can pertorm the appropriate P90X workout straight lrom this book. Conside. this sectionjust another useful tool.to hetp you maximizeyour resutts.
This depends totally on you and you individual goals. P90X is vetsatile lt witl improve the overall condition of anyone, but you can choose to tailor this program to gain mass, lean
I DO? H O WM A N Y R E P SS H O U L D
out, or maximize Your strength.
It's all a matter of setting you tarcet number of reps, which will determine how much weight you use. Herc's a quick rundown on what it means to 'fail" at a given number of rcps. (Simply stopping at your target number is not what we mean. Choosing a weight so that you rcach muscle failure at the right number of reps is what you're after')
= 8-1 0 nEps
muscle size or hypertrophy- ln this range you'll get maximum muscle grcwth. For those trying to achieve maximal size, this is your target area for every workout. set in each
= 1 2 +n e p s
muscular endurance-Some muscle growth will occur, but the volume of rcpetitions makes it selfJimiting. You can build lean, strong muscles, but you'll never maxlmize your body's potential for size and strcngth in this realm.
------\{8
P90X is a prcgram that has prcpared you lor a life filted with possibilities. The completion of this program has provided you with the tools to take on almost anything. The intensity and variety of P90X has also given you
LIFE AFTER P9OX

this ptogram.
the strength, balance, flexibility, coordination, and cardiovascular
endurance to improve upon any and all athletic activity. As a P90X graduate you are motivated, confident, self-assured, and rcady to attack any fear you might have had p or to stafting
The continuum of P90X is to explorc the possibilities. The person you see standing in the miftor today is not the same person you saw on day 1. The percon you arc now is capable of so much morc than the percon who was just starting pgOX. you decided, committed, and succeeded with P90X, so it is only natural to be curious about what else you can do and accomplish.
The truth about P90X is that there is no end. This progrcm is an ongoing approach to staying in awesome shape. That doesn't mean you must continue to hammer out P90X workouts six days a week. lt means that thrs is a fitness progrcm that can be used for the rcst of your life. lt is a progrcm that grcws with you as you continue to explore and improve physically and mentally. lt can be integrated into, combined with, and used to enhance everything else you're doing to stay in shape and enjoy your life. Your choice to embark upon the P90X joumey will have benefits that last a lifetime, Now it's time for your new jouney to begin. Congrctulations on a job well done. Dont stop!
-TONYHORTON
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P90X Nutrition &amp; Guide

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P90X Nutrition &amp; Guide

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The PortionPLan approach was designed to aLlowyou to mix and match the foods of your choice.

ALt LEVELS PHASE T

PORTION PIAN FOODS

Olives, avocado, canola oil, olive oil, flaxseed oil

Double Cottage cheese, I o/o _12o2

AtL LEVELS PHASE

AppLes Bananas BLueberries Cantatoupe

Limes Lime juice Mangoes Oranges O r a n g ej u i c e Raisins, goLden Strawberries

Fructose Honey ItaLian s a [ a dd r e s s i n g f ,a t - f r e e Mayonnaise, fat-free Miso, yettow MoLasses

Arrowroot carawayseed C e L e r ys e e d chi[e C h i L ep o w d e r , p a s i L [ a Cinnamon Cumin Curry powder Ditt Mint

Mustardseed Paprika P e p p e r ,b l a c k P e p p e r ,w h i t e Poultry seasoning Sa[t S e s a m es e e d s Suga r Thyme

L E V E LI PHASE SNACK SNACK

t-Mushroom OmetetJ 1 cup _ Fresh strawberries 8 oz_Cottagecheese, I o/o

Protein bar Recovery drink

1_Proteinbar t_Recovery drink

1-Shrimp Stir-iryl 1 tbsp_Sesame seeds 1 oz_Cashews

sLicesTurkey bacon t - C h i c k e nS c r a m b t e I l 4 oz_Fresh-squ eezed j u i ce

Protein bar Recovery drink

t_Chicken Satad I 2 cups_ Salad greens t cup- VegetableSoup I 1 tbsp_Protein powder

o oz_Halibut 2 tbsp-Pesto Sauce J t cup_Wild rice 1/2cup_Zucchini

l_Soy Sausage tvtuffinJ

1_Proteinbar 1 Recovery drink

l_Steak & Arugula Satad I 2tbsp_Balsamic Vinaigrettef

6oz_Chickenbreast 2 tbsp_ Ho n ey-C h i Ii Sa u ce J 1 cup_Quinoa peas 1/2cup_Snap

t _ Spinach Scramble J 8oz Skim milk 1/2_ Grapefruit, med i u m

1 _Protein bar I Recovery drink

6oz_TurkeyBurgerl oz_Low-fatSwisscheese 1-1/2 1/2cup_CoteslawI I cup-Gazpacho I l tbsp_Protein powder

8 oz_ Cottage cheese, 1o/o

o oz_Swordfish 2 tbsp _Mango-Ginger Sauce f t cup_Wild rice t _Artichoke, medium

1_Proteinbar l_Recovery drink

t_lsland Pork Tenderloin Satad J

t * Beef & Brocco!i Stir-fry I l cup-MisoSoup I I tbsP_Protein powder

1 Protein bar 1 Recovery drink

pe, med iu m 1/ 4_ Cantalou

1_TunaSatad I greens 2 cups_Salad t cup_ChilledCucumber Soup I

t Protein bar t _Recovery drink

1_Proteinbar t _Recovery drink

1_ShrimpStir-fry1 tbsp_Sesame seeds l oz Cashews

3 oz_ String cheese

DA\33 stices_ Turkeybacon 1_ChickenScramblef juice 6 oz_Fresh-squeezed

Protein bar Recoverydrink

t_Chicken SaladJ greens 3cups_Salad 2cups_VegetableSoupl 2tbsp_Protein powder

8 oz_Halibut 3 tbsp_PestoSauce l l cup- Wild rice 1 cup_ Zucchini

1_ Soy Sausage Muffind 12oz_Skim milk

Protein bar Recoverydrink

1_Steak & Arugula Satad I 3tbsp_Balsamic Vinaigrettel

8oz_Chickenbreast 3 tbsp -Honey-Chili SaucelI l cup_Quinoa 1 cup_ Snap peas

t_Spinach Scrambtel 12oz_Skim milk 1 Grapefruit,medium

Protein bar Recovery drink

8o,_Turkey Burger3 oz_Low-fat Swiss cheese t cup_Coleslaw a 2cups_Gazpachoa 2rbsp_Protein powder

12 o._ Cottage cheese, 1o/o

8 oz_Swordfish 3 tbsp_ Mango-Ginger Sauce I I cup_Wild rice 1_Artichoke,medium

3 stices _Turkey bacon 'I

_ CheeseScrambte1I 1 2o z _Skim milk 1/4 _Cantaloupe,medium

l,Protein bar t_Recovery drink

1_TunaSalad I 3 cups_ Salad greens 2 cups _ ChiIled Cucu m ber Soupl

12oz Cottage cheese, 1o/o

L E V E LI I I PHASE ', ,'SNAK ,

j-Mushrcom Omeletl 1 cup_Fresh strawberries 12oz_Cottagecheese, 1o/o

1-Protein bar t_Recovery drink

30 nuts_Pistachios 2 oz_ Turkey jerky

1_ Protein bar 1_Recoverydrink

t-shrimp Stir-fryf Sesame seeds 2 tbsp_ 'l oz_Cashews

3 oz-String cheese 4oz_ Soy nuts

P90X Nutrition & Guide

P90X Nutrition & Guide