P90x Food Journal


As I was working on planning my husband’s meals for the P90x fitness program, I realized that the food journal they provide in the P90x nutrition guide is far too small to really record everything he was eating. So I went ahead and designed one for myself. I simply printed out these pages, hole-punched them, and kept them in a binder.

This image to the right is an example of the journal, and how I use it. If you click on it you can see it closer up.

The version of the journal below is based on the standard, meat-eating P90x meal plan outlined in the nutrition guide. However I’ve also created a vegan meal plan, based on guidelines provided in the Beachbody newsletter for vegans.

Also, if you’d rather not have to plan your menus out yourself, you can check out my P90x Menu and Shopping List eBook where I’ve done all of this work for you!

P90x Food Journal Download (PDFs)

Fat Shredder

Canon 015_small

Energy Booster

Endurance Maximizer

If you would like some examples of a day’s worth of meals for Phase 1 of the portion approach, using the recipes on this site, check out my post P90x Meal Examples and Example Menus.

I hope these are helpful to any other P90xers out there who are struggling with the food part of the program. If these are useful to you, or if you have recommendations regarding modifications that could make these pages more useful, please comment and let me know!

*Update as of 8/28/10 – I recently learned that my version of P90x is a fake! It turns out that my knockoff version of the P90x nutrition guide had some errors in the portion approach sections. I have fixed and updated the pages with errors, so all of the files above are now correct. If you downloaded these journal pages before 8/28/10, you may need to re-download the corrected pages. Pages with corrections are marked with an *. Read my blog post on the topic for details about what I fixed in each document.*

– CJ =)


2 pings

Skip to comment form

  1. Gordon


    I am on day 89 and day 89 of your nutrition plan sheets. They have been extremely helpful! Thank you!

    I am going to be doing my own custom diet starting next week. Do you have a template of the nutrition plan sheets so that I can easily copy it and adjust it to what I will be doing? My plan will be somewhat of a mixture between phase II Level’s I and II.

    Many thanks,

    1. CJ =)

      Hey Gordon –
      I just sent you the documents you need via email. So glad they are working out for you!
      – CJ =)

  2. bungles666

    any 1 from ireland doing the p90x thats not following the nutrition plan?

  3. Simone

    OMG, I swear i started dancing when i found this nutrition plan worksheet. You truly are a blessing lol, Thanks so much. Btw how were your husbands results from his p90x journey. Thanks again!!!!!!!

  4. Ed R

    i wanna start using the power 90 and was wondering are these sheets applicable for that program as well ? thanks

  5. Dennis

    Hey Cj,

    I am going to start P90x soon, and I want to stay on track with my nutrition!

    I love your, if it your creation, log paper ( the picture above) – could you send it to me?

    1. CJ =)

      Hey Dennis!! So glad you like the journal pages – the links to download are on the same page as the image!
      – CJ =)

  6. Kate

    Hi CJ,

    First off, congrats on this website, it seems like you have helped a lot of people become the healthy selves they want to become!!

    I am a 21 year old female who has lost herself in school, activities and food unfortunately. I have trouble following a specific diet, and did not succeed weighing food with other programs. My boyfriend previouslt weighed 278 pounds, and lost 100 pounds following this program. He has now passed it on to me so I can be as happy and confident about my weight as I was when we met.

    My questions are simple but do worry me.
    I am very out of shape and do not have much upper body strenght, will the workouts be too difficult for me. And are they adjustable.

    I am allergic to all soy products. Is there a replacement for soy that ressembles it and will provide the same effect?

    I have looked at the meal plan and it does seem easy enough to follow. How ever I am a bit confused about the serving size. Are they simply regular servings or should I take the time to learn and mesure the portions before I actually begin eating.

    I appreciate the feedback and honestly thank you in advance. I believe this will be my saving grace.

  7. Jacob

    How did you create the PDF files for your P90X journal if you don’t mind me asking? Thanks!

  8. Cindy Li

    WOW! Thank you so much for making these! 😀 Now I’ll have no excuse not to record what I’m eating. :DDDDDD

    Thank you!

  9. jason

    hi cj, this is probably a dumb question. can i just take whey protien shakes instead of the p90x protien bars? its because i live in ireland & i can’t buy the p90x stuff here. thanks

    1. CJ =)

      Hey Jason –
      Protein shakes and protein bars have different properties, so they wouldn’t be a one to one substitution. However you do NOT need to buy the P90x brand products to work. We used Cliffs Builder’s bars. Or you can make your own protein bar – this recipe, along with the recommendations in the comments, has gotten EXTREMELY close to the nutrition stats of the branded bar. Hope that helps!
      – CJ =)

  10. Tim

    Hi, I am trying to work your worksheet. Got a couple questions.

    1. How did you calculate the daily servings? Did you count the servings in the Nutrition Manual?
    2. Would you consider Greek Yogurt to be a dairy? a protein? or both?

    I would like to echo Dominic in appreciation for what you have put together here.

    Thanks 🙂

    1. CJ =)

      Hi Tim!
      The servings are based on the Portion Approach outlined in the P90x nutrition guide. Check out the version on my site, along with my comments on that page for how to fill in the gaps. The calories related to servings post might also help. Check these out and let me know if they make sense.

      Yogurt can be considered either a dairy or a snack, according to the nutrition guide. I’d treat greek yogurt the same as regular. Note that it only counts as one or the other, not both.
      Hope this helps!
      – CJ =)

  11. Michael

    Hello CJ!

    I love this site, just barely started the program a few days ago. I was having a hard time figuring out a way to keep track of my diet. This sheet works great! Thank You!

    Also, I was wondering, do you know the difference between Shakeology and P90X Recovery Formula? They shouldn’t be taken together if i’m not mistaken. I was just curious, cause im probably going to order the P90X Recovery Formula for after my workouts and probably some P90X Performance Bars too. Just I didn’t know exactly the difference between both Shakeology and the Recovery Formula.

    Thanks Michael

    1. CJ =)

      Hi Michael!
      You’re right, Shakeology and recovery drinks are different things and shouldn’t be taken together. I’ve never used Shakeology myself, but the Teambeachbody staff say that Shakeology can be counted two different ways:
      – 2/3 a serving can count as a single snack
      – A full serving can count as 1/2 a protein and 1/2 a carb

      You don’t want to take them together because the recovery drink serves a certain function, and relies on keeping a 4:1 carb to protein ratio. Read my article on the subject of recovery drinks for information about this and how they differ from protein shakes.
      Hope that helps!
      – CJ =)

  12. Tate

    do you know how many days yours supposed to stay on phase 1 and which one to start with im just confused

  13. Dominic

    How many of each food journals do you need ? Oh and i forgot to say, I really appreciate this site! Many thanks!

  14. Ana

    Also, it may just be my computer, but the Fat Shredder Level II Phase I has two extra pages in the document. I agree about the water box!!! Would be a perfect addition.

  15. Ana

    WOW! This is ALL I’ve been looking for. THANK YOU!

  16. Ralph

    Hey CJ!

    Just wanted to thank you for all the material you posted… I printed out a bunch of these food journals and keep them in a binder. It has greatly helped me keep track of a clean diet (with occasional, expected slip-ups), so I just wanted to give you some feedback.

    The only suggestion I could make, is to add a field “Water” with 10 or so squares for each 8oz water serving. I’ve found myself writing this down on each worksheet to remind myself to drink plenty plenty plenty of water.

    I’m on day 42 today, and I can happily say that I’m loving the change and that these worksheets you made were a huge help to my success thus far.

    Thanks!! =)

    1. CJ =)

      Yay! That is great news Ralph. Thanks so much for the feedback – that is a great idea to add check boxes for water. I’ll try to do that sometime soon.
      So glad that the journals are making a difference for you. Keep pressing play!!
      – CJ =)

  17. jason

    I have one more question aswell. do i need to use the recovery drink if im using protien shakes? im from ireland so it will take 10 days or more to deliver the p90x recovery formula drink. or can i just buy a different brand here?

    1. CJ =)

      Hey Jason!
      Yes, you’ll need a recovery drink because it serves a different purpose from a protein shake. Check out my P90x Recovery Drink Alternatives post for a more in-depth explanation of how they are different, and some alternatives you can make at home. =)
      – CJ =)

  18. jason

    Thanks, -CJ Thats make alot more sence to me. Im gonna give it a go next week when i get all the equipment.

  19. jason


    Im new to P90x & i was just wondering does every person have to follow the same program? Example, A thin guy who wants to build up some muscle, do i have to go through the fat shredder Phase 1 program first? Also i thought that you were supposed to do each program for 1 month at a time not 3 weeks. Its just i only see 9 program sheets not 12.


    1. CJ =)

      Hey Jason!
      Thanks for your questions. =)
      1) Yes, the theory is that everyone does the same thing for the most part. However, there is room for you to tailor it to your own circumstances. A lot of people who have weight to lose ask if they can stay in the Fat Shredder phase longer than the first month, and the answer to that is that you can extend it a couple of weeks. In your case, I’d say either do Fat Shredder and move to the second Phase sooner (trim at least a week off) OR go straight to Phase 2 Energy Booster. It all depends on whether you feel you have any fat to shred! =)
      2) Regarding the sheets, you need to start by determining your P90x Level using the P90x Nutrition Guide. Then that will be the Level you will stay at throughout all 3 months of the program. You then will use the Phase 1 Fat Shredder journal page for the first month, Phase 2 Energy Booster journal page for the second month, then Phase 3 Endurance Maximizer for the last month.
      Does that make sense?
      Hope this helps!
      – CJ =)

  20. Lisa

    THANK YOU for this site…JUST started today but definately need assistance and I think your information will be very helpful. I’m looking to lose 50#…so the diet and the lean workout is where I’m starting. Thank you again, can’t wait to try some recipes!


    1. CJ =)

      You’re welcome, Lisa! The diet will definitely be a big part of your success!
      Be sure to check out my theory on how to choose your P90x level. =)
      – CJ =)

  21. Gregor

    hi, i just bought the p90x workout dvs and didntrelise it didnt include the nutrition plan so thanks this has helped, i take it you have to follow the guide in the order that its in?

  22. Gil

    Thanks for the content on here it’s really helped…

  23. Jennifer

    I already asked one question but i’m sure you’re overwhelmed, anyway I answered that question myself when I took a closer look at your nutrition page (and that planning word…) because my question was how do you lay out your plans, so don’t worry about it!

    But I do have another question…

    I don’t have the protein bars and am trying to avoid buying them until I have to go to the store (money is tight) so how can i supplement without making a protein bar (because that also involves a store)…can I just take another protein drink (like milk with protein powder) or something? It’s a bit ambiguous since I’m allowed to have three snacks, but one appears to be the recovery drink and the other says bar…so what should I do? Can I also just supplement one of the other snack options?

    Thank you!

    1. CJ =)

      Hey Jennifer!!
      LOL yeah, I hadn’t gotten to your other question yet – you beat me to it! =)
      I’ve had the same problem before with running out of protein bars before we get to the store – I just substitute with a Double snack, since a full protein bar can also be used as a Double snack portion. (I’m not really sure why they specify “Bar,” as it doesn’t seem to make a lot of difference as far as I can tell.) You’ll end up with the same number of calories anyway, at least until you get to the store! =)
      Once you do get a chance to go shopping, be sure to check out the recipe on this site for homemade P90x protein bar alternatives – they come out to only $.40 per bar!
      Hope that helps. =)
      – CJ =)

  24. Hector

    Hello CJ
    I saw your journals and are fabulous. I would recomend also to the ones that have time to navigate through the internet at some point of the day to try using fitday.com. It is free and a very good tool for keeping track of food measures and a lot of other things. Once again, thank you very much for all your effort….

  25. Jacob

    I’m a little confused about what level I’m supposed to be on. I’m on day 19 today and am considering switching to level 2 because I think I made a calculation error. On day 0 I was 180 pounds and 24% body fat so I calculated my RMR using my “lean” body weight instead of my “total” and that put me in level 1. Now after doing some research on beach body a lot of fitness experts recommend I switch to level 2 for roughly 2200-2400 intake. Although I have gone through to day 19 on Level 1 I am wondering if I would get better results in level 2 diet plan. I am trying to lose a little tummy cushion and body fat % overall but if what they’re saying is correct it’ll fuel my muscles for growth which will in turn burn off the fat even faster. I have some nutritionist friends I hang out with that have told me the same thing too. What do you guys think ?

  26. P90X Beginner

    Great site! I am a few weeks into P90X and have been tracking my progress on my blog. I have posted a few recipes on there, but am always excited to find other recipes of good things to eat. For those of you wondering about calorie intake, there is a great iPhone app out there called “Lose It” that tracks all of your calories and will tell you exactly how many you need to eat depending on your current weight and desired weight. You will have to adjust for your workouts in P90X, but the Nutrition Guide says about 600 calories per day is fairly accurate. Hope that helps. Thanks for the recipe info and keep adding to it!

  27. Lucy Lu

    Thank you so much!!! I’m on my second week and I’ve noticed some toning, but not getting smaller. So I’m thinking that diet is the key. With you’re help I don’t feel so overwhelmed. Thanks again.

  28. Alex

    Hello CJ:
    Im just starting P90X and i like your food journals. My question is….how long are you supposed to use each food journal sheet for. For example… are you supposed to use the lvl 1 fat shredder for a week and then move onto the lvl 2 fat shredder for a week. if you could let me know, that would be great. Thank you

    1. CJ =)

      Hi Alex!
      Your level is just a determination of the number of calories per day you should be eating throughout the P90x program (level 1 – 1800, level 2 – 2,300, level 3 – 3,000). Your level does not change – it stays the same throughout. Check out the P90x Nutrition Guide, which will walk you through how to determine your level. The only thing that changes throughout the program is the Phase you are in. The first month of the program, Phase 1, is more high carb. Second month, Phase 2, is more balanced. And Third month, Phase 3, is a higher carb “athlete’s diet.”
      I hope this helps!
      – CJ =)

  29. Claudia

    What bout Mexican food. Do you know of any meals?

  30. Chris


    I am about to start P90X in 2 week’s time. My only concern is the cost of nutrition plan. Can anyone, who strictly followed their nutrition plan, tell me the approximate monthly cost on all that stuff. I just need a ball park figure. You can let me know how much did you spend monthly.

    Some people scared me…. they said it could cost about $150 per week (per person).

    I would appreciate a reply.


    1. CJ =)

      Hey Chris!
      I don’t have an exact number for you – I wish I had kept track of our costs more closely. It is true that you are buying fresh ingredients more frequently. However, the people who scared you might have been referring to the meal plan approach – I started out on that and quickly learned that it uses lots of ingredients and then doesn’t reuse them the rest of the week, so you end up wasting a lot of food. With the portion approach you can tailor it much more to your budget. For example, buy a bunch of chicken breasts when they’re $1.99 a pound, freeze them, and then cook them a bunch of different ways for your protein servings. Or buy one package of turkey ham, then use it in a bunch of different recipes day after day. You can also save a lot of money if you make your own P90x protein bars (because they can get pricey), and make your own P90x recovery drinks, or just buy a cheaper recovery drink (we used Accelerade).
      Sorry I don’t have exact numbers for you, but I hope this helps!
      – CJ =)

  31. dbbb


    Do you know how many grams is equivalent to a checking box (fat, carbs, proteins) ?



    1. CJ =)

      Hi DBBB! No, I don’t know exactly. I’ve looked on the forums to try to see if other folks have provided this info, however I couldn’t find it. I think the problem is that there will be some overlap between the categories, so it’s not exact. The food you eat for your protein serving may also have fat and carbs in it, etc. The nice thing about the portion approach is that you don’t have to count calories or grams specifically.

      Does anyone else know the answer to this question?

  32. Teresa

    Hey there, I wanted to first say thank you! After finding your blog I feel so much more confident in this new food adventure. I started p90x a while back and I just couldn’t get the food down and got frustrated, I was also the only one willing to make the change in my home. However I how have my husband on board and I am excited to get started! I have a feeling your blog is going to be a large part of our success!
    I did want to suggest, and maybe I missed it, but under your recipes perhaps you could have links for each phase and what recipes would work best with each phase. I am very excited none the less because you have a large variety of recipies for me to choose, and hopefully will be able to come up with some of my own, or tweak some of my personal favorites to fit my new goal.
    Will keep you posted! Also wanted to say I am a lucky owner of an e-bay counterfeit and I will let you know if the myth is true about the extra skin on the mid section left over from the kiddos. I’m only 29 and my stomach looks like my 90 year old Grandma’s (love you Grandma but I have 60 more years to go).

    1. CJ =)

      Hey Teresa!!
      Welcome ebay counterfeit and extra pregnancy-skin sister! You and me – P90x infomercial showing our newly tight postpartum bellies. It’s a plan!

      Regarding which recipes go into which phase, that is actually a question I get a lot, and I never know quite what to say. Short answer – as far as I can figure, all recipes on the site work for all 3 phases. If you want to know why I think so, check out my answer to Ann in the comments of the P90x Nutrition Basics page. Am I missing something here? If so, please tell me, because people all the time are talking about “Phase 2” recipes or Phase whatever recipes, and it confuses the heck out of me! lol

      That is so awesome that your husband is on board and you’re ready to go. I am so glad to hear that the site is helping you feel more confident. That’s exactly why I started it! Thanks for taking the time to comment, and keep me posted on your progress.
      – CJ =)

  33. Steph

    These PDF’s are awesome! Thanks!!!

  34. Randy

    Great website guys!!!
    Can you tell me how do I know when to swtich from phase 1 Level 1 to Level 2 to Level 3 and phase 2 Level 1 to Level 2 etc. ??

    1. CJ =)

      Hi Randy!
      OK, first of all, I want to make sure that you understand that you won’t be changing levels. You need to figure out your level, which is essentially how many calories you need to consume in a day, and then you will stay at that level of calories throughout the whole plan. The Phases, however, are roughly tied to the three months of the program. The first Phase is low carb, second Phase is more balanced protein-to-carb-wise, the last Phase is more carb-heavy. If you need to figure out your level, check out the P90x Nutrition Guide – it has a little worksheet in it to help you do the calculations.

      Regarding when to switch from one Phase to the next, this is a point of some debate and contention among P90xers.

      There are two trains of thought:

      1. It’s a system, just follow it. These folks think that the nutrition Phases should be solidly tied to the months of the program. Month 1, you’re in Phase 1. Month 2, you’re in Phase 2. Month 3, you’re in Phase 3. Phase 1 is the “Fat Shredder” portion of the plan, designed to burn any extra fat and get you into the workouts. Phase 2 is “Energy Booster” – the idea is that if you were to stay in Fat Shredder, over time your energy would naturally start flagging. Also, the workouts in the second month really pick up the pace. So at that point you move to Energy Booster, which gives you more carbs to help you bring it in your workouts. Then Phase 3 “Endurance Maximizer” provides you with extra carbs in the last month when your workouts really intensify and you need more energy to bring it for the final stretch.

      2. Tailor the Phases to where you are with your goals. These folks think that the Phases are a bit more flexible. So for example, since your goal in Phase 1 “Fat Shredder” is to burn fat, if at the end of month 1 you still need to burn more fat, you can stay in it longer. Likewise, many people feel comfortable in Phase 2 and never move on to Phase 3.

      However, I should note that the nutrition guide expressly warns against this: “Of note is that Phase 3 should be tried at some point, even if you feel good in Phase 2. We’ve seen many people hesitate to move on to this more carb-heavy phase for fear that they’ll gain weight, but surprise! They found that once they did, they had more energy, worked out even harder, and had better results. This is important to keep in mind. Athletes eat more carbs, and there is a reason that they do. We wouldn’t put it in the plan if it weren’t proven to improve results.”

      The first approach is more straight-forward. The second approach does introduce more ambiguity.

      My opinion? I’m more along the lines of the second approach. Especially because in the nutrition guide, they describe Phase 3 as an “athlete’s diet” that “must be earned.” My hubby started P90x significantly overweight, so I kept him in Phase 1 for the first two months of the program, and didn’t transition to Phase 2 until the last month. He never did do Phase 3. After re-reading this warning, though, I’m thinking we’ll have to try Phase 3 on his next round.

      I tend to take some of the recommendations in the nutrition plan with a tiny grain of salt, because, while I really respect the rationale behind it, I’m aware of two major flaws in our use of it:
      1) P90x is not a weight-loss program, it’s a fitness program. So while weight-loss may be a byproduct, it is not the goal of the program or its nutrition plan. This is not entirely consistent with how my hubby and I are using it, since weight loss is my hubby’s primary goal.
      2) P90x is the “extreme” version of the Power 90, designed for those who are already moderately fit. My hubby would not be considered moderately fit. So that influenced how I went about choosing his level (see my ideas regarding how to choose your P90x level), and also influences how much stock I put into the recommendations for the Phases.

      I would be interested to hear other P90xers views on this.
      While this may not be as cut-and-dried an answer as you were looking for, I hope this helps you decide on your own approach!
      – CJ =)

  35. Jami

    Thanks for these! My Hubby and I are starting P90x on Monday and I’m working on the meal plan right now and these print outs are perfect!! Thanks so much!!

    1. CJ =)

      You are so welcome, Jami! Rock on! =D
      – CJ =)

  36. Kelton

    I was wondering where I can find portion size requirements or if you can tell me what they are (ie: 1 serving of protein = 4oz of chicken)

    1. CJ =)

      Hey Kelton –
      The basics are:
      3 oz of any protein source, or 6 egg whites = 1 protein serving
      2 cups of raw leafy vegetables or 1 cup cooked vegis = 1 vegi serving
      1 piece of fruit = 1 fruit serving
      1 oz. of any cheese, or 1 cup milk, yogurt, cottage cheese = 1 dairy.
      2 Tb. of any nonfat condiment = 1 condiment.

      If you’re not sure about a particular item, look up the number of calories online, then compare that to the list of target calories for each portion.
      I hope this helps!
      – CJ =)

  37. Paulette

    Hi CJ =),

    I love your nutrition journal! Thank you again for doing all of this.

    One thing I noticed was that when I compared this website’s P90X Journal Phase 1 (Fat Shredder), Level 1 daily servings to the P90X Nutrition Guide portion chart that I have, there is an extra fat listed in the journal. There is only 1 Fat per day allowed in the nutrition guide.

    Please let me know if I am mistaken!

    Thank you!

    1. CJ =)

      Hey again, Paulette! Now I’m thinking we must have different versions – mine shows 2 fats allowed for Fat Shredder Phase 1, Level 1! How odd.
      – CJ =)

  38. stactum

    CJ =),

    These PDFs that you created are awesome! I really like them and how easy it become for me to plan my meals, and thank you for the web site you put together with great recipes!
    I actually found in your P90x Fitness/Nutrition Journal – Phase 1, Level III.PDF that you indicate daily servings a little different than in original nutrition book – next to fruits you have number (1) and two boxes and Snacks for level III in the book shown as DBL, DBL, BAR, DRINK, however in your pdf you have Double, Drink, Single, Single. Did you intentionally do that so it’s added up somewhere else?

    1. CJ =)

      Hey Stactum! Thanks so much for your feedback. I’m so glad that the PDFs are helping you out!
      Regarding the things you noticed:
      – The (1) beside the fruits was an error, it should have been a (2). Thanks for pointing that out – I’ve fixed it!!
      – My book says Dbl, Sng, Sng, Drink for Phase 1, Level 3. It is a tad confusing, though, because of the way they color-coded it in the book – the first two snacks, “dbl” and “sng” are orange, and the second two “sng” and “drink” are pink. Is it the same way in yours?
      Thanks again for your feedback and for pointing out that error! =)
      – CJ =)

      1. stactum

        Hi, thanks again for PDF I am still using them and find it super easy to plan my meals!

        In my book, for Phase 1 Level III Snacks are indicated as DBL (orange), DBL (orange), Bar (light orange), Drink (light orange).

        That is interesting why it’s different.

        But I added all calories together how it’s indicated in my book and got a magical number of 3000 (what it suppose to be based on the diet). So each snack in Level III is 200 cals.

        1. stactum

          I can send you a scanned page of portion approaches. Let me know if you want me to do that. Apparently we have some different books, maybe different versions.

          However, I saw my friend got his p90x from eBay and it was some knock-off version, so when I was reading his nutrition guide I was shocked how many mistakes there were! For example, instead of 30 pistachios his version of the book said 30 oz pistachios (holy molly, he’d never lose weight); or instead of 1 cup of ice for protein shake it said 1 cup of rice 🙂 lol

          1. CJ =)

            OMG Stactum YOU JUST BLEW MY MIND!! We bought our version of P90x off of Craigslist from a guy who claimed that he had been given an extra one as a gift. We were highly suspicious, but it turned out to be an unopened packaged with all of the materials inside, so we figured that he must have been legit. We didn’t think anything of it after that, however I did notice that the typos in the nutrition guide were HORRIBLE. It seemed obvious that no one had even tried to proofread it, and I was surprised that Beachbody had done such a shoddy job. In fact, I was contemplating calling up Beachbody and offering to proofread the next version!!! lol. So now I understand – my copy is a rip-off! What a bummer. That means my money went to support some lame-o scam artists.

            The most terrible error of all is that for Phase 1, Level III, my ripoff version says you need 3800 calories instead of 3000!!!! =) No wonder. I wondered what kind of bodybuilder would fit into that category! lol.

            I would love it if you would send me your scan of that page – then I can double check that all of my journal pages are correct!
            – CJ =)

            1. CJ =)

              I now have a lot more information about this topic for you in my article about P90x Nutrition Guide scams.

  39. Amber


    I am getting ready to start the P90X and your site is giving me a lot of good ideas for what to eat. I do have one concern and question (since you seem very resourceful in this area) I am a breastfeeding mother and so I’m not sure how to do the diet part of the P90X. I know that I have to take in extra calories to make milk but i’m not sure how much? Also is I’m sure that the foods that you eat on the P90X are more healthy than what I am eating now (not enough veggies) but I wonder if i would need more or less of something? I know I should ask my DR but I though I would research this topic first. I have my brothers copies of the P90X so I don’t really have the part on nutrition or diet.

    1. CJ =)

      Hi Amber! Thanks for your question.
      I have done some research online about this topic, however as you mentioned, I’m not a nutritionist or medical professional, so they’d have the final say.

      Here’s what I understand about breastfeeding and P90x: the quick answer is that when you are doing P90x while breastfeeding, you should add 200-500 extra calories on top of what the P90x nutrition plan recommends in order to support your baby. How many you add in that range is kind of up to you – different sources will give different exact numbers, but the websites I’ve read seem to agree that you don’t need as many extra calories as they once thought, and 200-500 is the right range.

      The good news is that very little of what you eat affects the quality of the milk you make for your baby. Your body will prioritize giving nutrients to the milk over giving nutrients to you, so that means that you are eating the extra calories in order to keep your body healthy in the process (so that, for example, your body doesn’t take the calcium from your bones for your milk, etc.). The P90x nutrition plan emphasizes veggis, lean protein, whole grains, fruit…this stuff will make your body happy. =)

      The only thing that my research indicates you should be careful about is fish due to mercury levels – avoid the same fishes you avoided during pregnancy. Here are the EPA guidelines for choosing fish while pregnant or breastfeeding:
      “1. Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury.
      2. Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.
      * Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
      * Another commonly eaten fish, albacore (“white”) tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.
      3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don’t consume any other fish during that week.”

      So my answer is watch your fish servings, and add on some extra calories to account for your body’s need to make milk. Other than that, if I were you, I would follow the P90x nutrition plan as recommended. Definitely talk to your doctor for a medical take on it, though.
      Hope this helps! – CJ =)

  40. Fitteach

    Vanessa, you can go to beachbody.com and under “Get Fit” go to “Fitness Tools” and then to Workout Sheets. Download P90Xcel (Microsoft Excel 2003 and 2007). It has a place under nutrition where you enter your information to find out what nutrition level you are on. As for the amount of calories needed, that varies with your age, height, weight and activity level. The fitness guide isn’t a “one size fits all” and has to be tailored for each individual. If you have a beachbody coach, they should be able to help you with that. If not, look me up under “fitteach” on the message boards. I’ll be more than happy to help you out!

    CJ – Love your website! I’m telling all of my beachbody buddies about it. You’re awesome!

    1. CJ =)

      This is excellent information, Fitteach. Thanks so much – I’m sure it will help the tons of people who have lost their nutrition guide and need a way to get started. =) – CJ =)

  41. Vanessa


    I love that you made these PDFs! I’m new to the program and would like to know if the levels correspond to the level of workout. For example, does phase 1 level 1 food journal supposed to be for the classic routine, and the phase 1 level 3 correlate with the lean routines weeks, 1,2, & 3? Just wanting to make sure. My brother and I bought the p90x through craigslist and the seller did not include the nutrition guide nor instructions- just the booklet of discs. Please help!

    1. CJ =)

      **7/24/10 Update – Since replying to this post, I’ve found an official P90x Nutrition Guide PDF on the Teambeachbody site. It’s missing a few pages, but it would answer some of Vanessa’s questions. I’ve also given a few more guidelines in the comments on that post for how to find some of the missing information. – CJ=)**

      Hi Vanessa!
      Thanks for your feedback! The levels don’t have anything to do with the lean program vs. the regular. Those programs really just have you doing different exercises at different times to achieve different goals (lean is more focused on weight loss, so has more cardio and less weight lifting, etc).

      The nutrition is the same regardless of which version you do. The “Levels” are based on the nutrition levels outlined in the P90x Nutrition Guide. Basically, based on your body weight, they provide a formula for you to figure out your “energy amount.” Then they tell you how to use your Energy Amount to determine your nutrition level for P90x, Level 1, 2 or 3. You then stick with that level throughout all three Phases of the program. The first phase is more low-carb high protein, the second more balanced, and the third phase is an “athlete’s” diet.

      I am having some trouble here because I’d really like to give you all the information, however I want to respect Beachbody’s copyright and their right to make money off of their program. It would be unethical for me to provide all of the nutrition plan details on here, because then I’d be enabling folks to use their program without paying for it.

      I should mention that I called the Beachbody customer service on your behalf to ask how you could purchase a new nutrition guide. It turns out that they will only sell one to you if they have a record of your purchase in their system. If they can find your purchase (or the purchase of the person you got the discs from) they’ll sell you a new guide for $29.99.

      However, for your specific case, where you purchased it off of Craigslist, there doesn’t seem to be much help. If you did just buy it used from someone who bought it legitimately from Beachbody, and not from someone who copied the discs, you could try calling customer service and using the name of the person you purchased it from to get a new guide.
      1 (800) 470-7870

      Another thing you could try would be to go onto the Beachbody message boards and read around there. Search for how to calculate your nutrition level, what foods count for what, etc.
      http://teambeachbody.com/connect/message-boards/ There is a lot of information on there and support from P90xers, and I think you could probably ask questions there about any parts that don’t make sense to you.

      I know this probably isn’t exactly what you were looking for, but hopefully it gives you some help and somewhere to start! **7/24/10 Update – Once again, please check out my post regarding the Official P90x Nutrition Plan PDF Download.**
      – CJ =)

  42. Rob

    I tryed to get to your journal but could not bring it up or print it. can You shed some light on what I am doing wrong. Or can you e-mail it to me.


    Your food is great by the way.

    1. CJ =)

      Hi Rob!
      The journal is in PDF format. You can use Adobe Reader to view it – it’s free to download if you don’t have it on your computer already. Here is where it is available: http://get.adobe.com/reader/

      If that doesn’t work for you, I’d be happy to email you a Microsoft Word version of it, if that would be better. Just let me know.
      – CJ =)

      1. Yese

        Hi CJ,

        First off, just wanted to tell you that I am an avid follower of your Website. I’ve enjoyed many of your recipes (my favorite is the slow cooker chili) and use your tools daily.

        Would you mind sending me a Word version of the level 1-all phases food journal?

        Thank you,


  43. scott

    CJ, this is a great site and I appreciate you sharing your recipes. I can’t wait to try some of them. I also printed out your nutritional plan and I found it to be very helpful. It showed me that I was eating too few of some food groups and too many of others. Thank you!

    1. CJ =)

      Thanks for the feedback, Scott! I’m so glad that the P90x nutrition plan download is helpful to you! From looking at the questions people have out there, it seems like a lot of people are trying to just “eat healthy” without the guidance of the P90x nutrition guide. What they don’t realize is that phase 1 of the diet requires a LOT of extra protein that a typical “healthy” diet wouldn’t naturally get. It’s amazing how much more straight-forward it is just sticking to the portion approach and actually keep track of what you are eating!! =) Thanks again, and let me know if there are any changes to the journal or this site that would be helpful to you as you’re BRINGING IT! 😉 – CJ =)

  1. long over due update..working out..ah » » Simply Purely LovelySimply Purely Lovely

    […] I got these off this website. […]

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>