As you know I believe that extreme results come from 80% diet/proper supplements and 20% intense workout. Currently, I am on my 7th Round of P90X with the goal of increasing mass while keeping the same body fat %. Right now I am at 168lbs and 4-6% body fat. I am eating 2400-2600 calories a day with ratios goals of 40% protein/40% carbs/20% fat. I don’t recommend this diet for everyone because it is tailored for my personal goals. I eat out a lot so I have found healthy restaurants to fit my diet. There are several choices every meal so I can have some variety. Here is my diet, including the supplements.

Breakfast: 1 egg + 2-4 egg whites, 1 slice of Ezekiel Whole Wheat Bread or Smart Carb La Jolla Bakery Bread; 1 cup of Berries -OR-  Protein Bar (I am constantly running out the door and need something quick), 10oz Organic Non-Fat Milk with Shakeology, Omega 3s, Vitamin D.

Snack: 1 serving of 7 Grain Kashi Crackers with Organic light string cheese. -OR- 2 slices of Ezekiel Bread, 4oz of Turkey Breast, and Organic Hummus -OR- 1 serving Raw Almonds. -OR- P90X protein Bar or 2:1 Protein Bar

Lunch: 4-6oz Chicken Breast, Spinach Salad or Veggies, 1 cup of Brown Rice. -OR- 2 Wahoo’s Grilled Fish Tacos /w Avocado, 1/2 cup black beans

Pre-Workout: 1 scoop protein (45mins – 1 hour before)  with 1 Serving Kre-Alkalyn -OR- 1 scoops of Xpand Xtreme Pump pre workout supplement, BCAA’s.   Depending on resistance or cardio workout.

Post-Workout: P90X recovery drink + 1- 1 1/2 scoops Protein Powder with Glutamine,  1 serving Kre-Alkalyn. P90X multivitamin.

Dinner: 6oz Chicken, 1-2 cups broccoli (or other veggies), 1 cup Quinoa -OR- 6 oz Wild Salmon, Spinach Salad, 1 cup butternut squash -OR- Veggie Burger (Whole Wheat Bun, Veggie Steak, Avocado, Tomatoes, Lettuce) with side pinto beans or Kale Salad.

Snack: 1 Large Fuji Apple -Or- Organic Non-Fat Greek Yogurt with 1 Cup Berries (Blueberries, Strawberries).

Before Bed: 1-2 scoops Multi-Source Protein Powder (includes Casein Protein) with Almond Milk and/or Milk and Gluatmine.

If you have any more questions about diet/nutrition please feel free to comment or email me. The P90X nutritional guide has been a food “bible” for me these last few months, it has a ton of great tips and information on how to live a healthy lifestyle.

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My philosophy on supplements is that I only take what I can find naturally in food. Here is some info on the supplements I take and some that can help.

1. Whey Protein/Protein Blends: These are a great way to help get your daily intake of protein. Whey is a protein supplement derived from milk. It enhances the production of gluthathoine, one of the most powerful antioxidants in the body. It also has the highest level of BCAAs and has been shown to boost immune stytem fuction. Protein supplements contain all the amino acids that help your muscle use the protein for recovery and strength. It is recommended to take it 1-3 times a day, depending of your fitness goals.

2. P90X Recovery Drink: is a great post workout recovery drink. Studies show that with proper nutrition during the first hour following a workout you can increase your body’s ability to recover more than 100%. The key component to maximizing this “window of opportunity” is a formulation of approximately 4 parts carbohydrates to 1 part protein. P90X Results and Recovery Formula combines the proper nutrients into this state-of-the-art, great tasting, body-shaping cocktail that’s guaranteed to take your workouts to the next level. This is why post workout is one of the only times you should eat simple carbs like glucose(dextrose). The recovery drink has enough simple and complex carbs to get your body back to where it should to help you recover quicker and more efficiently.

3. Shakeology:  By far my absolute favorite supplement that I take.  Shakeology is chalk full of vitamins, minerals, antioxidants, pre-botics, whey protein isolate, amino acids, digestive enzymes, Phytonutrients and other great foods for your body.  It can be used a couple different ways.  As a meal replacement for weight loss.  As a snack for added healthy calories, or as a multivitamin type of supplement.  I take it every day as a snack.  It keeps me full and energized, and it gives me piece of mind to know that I am putting clean, healthy, calories into my body.  Check out this video that shows why doctors endorse Shakeology.  http://bit.ly/geT6hL

4. Kre-Alkalyn or (Creatine): is a PH balanced form of creatine. It is designed to absorb better into your cells and doesn’t cause any of the minor side effects that creatine monohydrate causes (bloating, cramping, upset stomach).  Because it absorbs better you don’t need to take as much. Only about 1.5-3 grams per day. You should take 1 serving 30-45 mins pre-workout and 1 serving post workout. Creatine helps with muscle strength and endurance. It is found in steak and cheeses but you usually have to supplement in order to get the full benefit.

5. Multi-Vitamins: are a must for good all around health and performance. We don’t eat well enough to get all of our daily vitamins, minerals and antioxidants. I currently take the P90X vitamins, they are one of the best on the market.

6. Omega 3s. Do you eat salmon or tilapia 3 times a week? Neither do I, so that means we don’t get enough Omega 3s in our body. Omega 3 fatty acids are another must for a healthy lifestyle. They help with your heart and with building lean muscle.  You want to make sure you get DHA and EPA with any Omega 3 supplement.

7. Glutamine: is an amino acid that is found in muscle. It is the largest free-amino acid in the msucles and important for muscle growth and homeostatis. Glutamine is also important to immune functioning. It helps with recovery, post workout and while you sleep. Better recovery = better growth. A serving (5g usually) is recommended in your post workout protein shake/recovery drink and before you go to bed.

8.  E&E (Energy & Endurance) Pre-Workout:  A lot of people take pre-workout supplements.  I have been testing them out and have round a few that I do like for those days where I need an extra kick of energy but I always take them in moderation.  Some of the most popular are E&E, NO-Xplode, Jack3d, 1MR, Xpand Xtreme Pump, Assault and Super Pump 250. They help with focus, strength and pump. Each company uses it’s own blend of arginine, creatine, caffeine, and others to achieve this.  My absolute favorite right now is E&E (Energy & Endurance) by Beachbody. E&E Energy and Endurance features a proprietary blend of advanced nitric oxide boosters, essential B vitamins, electrolytes, and natural energizers to help you power through your workouts.  I also like E&E because it is not filled with artificial sweetener, coloring, preservatives or DMAA (1,3-Dimethylamylamine).  I would also stay away from any pre-workout that contains DMAA (1,3-Dimethylamylamine).  It is a supplement that has come under lots of speculations when it comes to safety.  It is also now banned by most professional organizations.

Supplements can be intimidating so please feel free to ask any questions.  I attribute my P90X results to the P90X diet and the supplements that I take.

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