Diet

Q: Can you create a Meal Plan for me?

A: I will not create Meal Plans ONLY for individuals signed up for the SHREDFAT personal training program; if you are not in the South Florida area I highly recommend that you purchase the Club Membership, which will create meal plans for you. It’s cheap at only $2.99 per week (billed 38.87 per quarter).

Q: It’s hard to eat healthy during work. What can I do to stay committed with the diet?

A: I HIGHLY recommend Shakeology, which has become the most popular Beachbody product as of recently! My results have skyrocketed ever since I started drinking it. Beachbody is so sure that you will like the product, that they are giving a 30 day “bottom of the bag” money back guarantee! To learn more about Shakeology, click here.

Q: How important is the diet?

A: The diet is the most important part of the program and what ultimately determines how great of results you get! Commit yourself to both the diet and the workouts and you will reach your goals.

Q: When you did P90X, did you follow the Nutrition Guide?

A: I followed the Nutrition Guide as closely as possible for the first 60 days. After tons of research I knew exactly what to eat and when to eat it. It’s very important to get in the proper fat/carb/protein % every day. It should be 20/30/50 during Phase 1, 20/40/40 during Phase 2, and 20/50/30 during Phase 3. Those are just % of total calories. I’ve been using www.livestrong.com since day 1; keeping a food journal is a great way to stay on track! If you create an account with Livestrong you can give me your login details and I’ll double check your diet at the end of the day and let you know if you need to make any adjustments.  Remember, the Club Membership creates specific meal plans for you, and is something that I highly recommend  as well.

Q: I have been following the diet and workouts to a tee, but have not lost any weight (or even gained weight). Am I doing something wrong?

A: You have to remember that you are both burning fat and building muscle at the same time. You can’t base your results from what you see on the scale. Instead, you need to pay attention to the amount of inches lost and what you see in the mirror.

Q: I just started P90X (or P90X2). Do you have any good advice?

A: The best advice that I can give is to commit yourself to the Nutrition Guide, and drink Shakeology every single day! I tell all my clients that your results are going to come from about 70% diet and 30% workouts. However, this does not mean you can slack on the workouts, because you still have to build muscle and burn calories to increase your metabolism, get stronger, and lose body fat.

Q: Is it OK to wake up in the morning and work out, or should I eat beforehand?

A: It is not necessary to eat anything before you workout, especially if you are doing it in the morning and crunched on time. The last thing you want to happen is cramp up because you ate something and didn’t give it enough time to digest. However, if you do have time to eat, like an hour, then eat a small simple carbohydrate like an apple or banana. This will give you more energy during your workout. Remember this though, if you workout at a high level first thing in the morning (empty stomach), you may be sacrificing hard earned muscle. The most important time to eat would be AFTER your workout when the body demands simple carbohydrates and protein for recovery. You have about an hour span after your workout to eat or take your Recovery Formula.

Q: I’m a woman and worried about getting too muscular with P90X (or P90X2). Should I be worried?

A: The answer is NO! The Classic Version is a balance of both cardio and resistance workouts. Women don’t have anywhere close to the testosterone levels that men do, which make it much harder for them build muscle. If you focus on 12-15 reps, you will be fine! Better yet, if you live in the South Florida area, sign up for my SHREDFAT personal training program and I’ll customize your workouts according to the specific goals you want to reach.

Q: Is it OK to drink coffee?

A: There is nothing wrong with having a cup or two of coffee throughout the day. Caffeine actually speeds up the metabolism, and has been known to have positive affects on your workouts as well. Just about all the pre-workout supplements that you see on the market today have caffeine in them! *Tip*: If you drink your cup of coffee slowly throughout the day you’ll get more sustained energy, rather than drinking a full cup at one sitting. *Note*: every 3 months you should take a couple weeks off from any and all caffeine, here’s why.

Q: I am having trouble reaching my protein mark for the day. What snacks can I add to increase my protein?

A: I always recommend beef jerky, P90X protein bars, low-fat cottage cheese, reduced fat string cheese, and whey protein shakes, if you are a vegetarian try Plant Fusion Plant Protein and Vegan Shakeology!

Q: Is it OK to have a cheat day or cheat meal?

A: If you are going to “cheat” at all, I recommend it being only a cheat meal, not a cheat day, and make sure you only do it every so often, preferably just once or twice a month. If you have a cheat meal or cheat day every week, it will slow your results and you will become discouraged. It takes a lot of self-discipline to eat 100% clean, but with sacrifice comes great rewards.

Q: Can I stay on the P90X Fat Shredder diet for longer than the first phase?

A: Yes! If you want to lose body fat and weight quicker, stick with the Fat Shredder Phase as long as you want. However, if you hit a plateau while on the Fat Shredder diet, then move to the next phase.

Q: I just don’t have enough energy to complete my workouts. What should I do?

A: When you don’t have enough energy, it means you are not taking in enough carbohydrates during the day. One thing you can do is eat a simple carb about an hour before you workout. This should increase your blood sugar level in time for the workout, therefore giving you more energy.

Q: I’ve lost my P90X (or P90x2) Nutrition Guide. Do you know where I can get another one?

A: If you purchased P90X through a Beachbody Coach or through the main Beachbody site, then you should be able to contact Beachbody Customer Service and get a new one. However, if you purchased the program through a 3rd party, then you won’t be able to get a new one.

Q: The P90X (or P90X2) Nutrition Guide wants me to take in 3,000 calories per day, but I think this is too much! Should I force myself to eat this many?

A: No! It’s never good to feel stuffed after you eat. Remember, you lose body fat and weight by burning more calories than you take in. However, eating too little could cause your body to go into starvation mode, in which the body holds on to fat and doesn’t let you burn it during the workouts. You have to find that happy medium to where you feel comfortable after every meal. Listen to your body!

Q: Is it OK to use artificial sweetener?

A: Yes, I use artificial sweetener occasionally; use Stevia over the others.

Q: Is it OK to drink alcohol while doing P90X (or P90X2)?

A: Of course it’s ok to have a drink every once in a while! It’s important that you don’t over-do-it though. Drinks that are “healthier” for you are Rum and Diet Coke, Select 55, MGD 64, Bud Light, and Miller Lite, Remember though, alcohol has a lot of calories and can add up very quickly!