P90X3 Schedule and Calendar

I'll admit it. I'm a VERY forgetful person. In the 4 weeks that I have completed of P90X3, I have lost my workout calendar/schedule somewhere along the lines of 10 times! That usually sends me into a crazy moment when I can't figure out what workout I should be doing!

I've searched high and low and can't seem to find all the correct schedules in one place. So, I decided to write a blog post about it. That way, I know where I can find them if I need them! And, maybe it will help another lost soul like me!

If you found this blog post because you are interested in P90X3, leave a comment, shoot me an email, or find me on Facebook. I'd love to help you on your health and fitness journey!

P90X3 has 4 schedules that you can follow:

• Classic - This is the original version. It's a great mix of cardio and weights. It's the version that I am currently following.

• Lean - This version of the program is more cardio based. It's designed for those of us who want to NOT gain as much muscle mass.

• Mass - This version is designed for those of us who want to GAIN weight. Build muscle mass. Bulk up. You MUST lift heavy with this schedule.

• Doubles - This version of P90X3 is for the crazy folks. No thank you. I'll stick to my 30 minute workouts :)

Thanks for stopping by! Please feel free to pin these schedules on Pinterest and share via Social Media!

<3,

Kell

P90X3 Meal Plan Examples

The other day, one of my P90X3 test group participants messaged me on Facebook. He said "Hey coach - I just can't get this eating thing down. The nutrition guide looks like a foreign language. Is there any way you can help me?". 

My response - OF COURSE I will help! That's one of the things that I LOVE about my job (both of them actually)! I love teaching people how to do something for themselves and seeing the light bulb come on!

I knew this plan would be a little different than plans I usually make. I'm a 155 pound woman. My test group participant is a 255 pound man. That's a 100 pound difference and he's a guy!

With P90X3, there are 6 different eating plans to choose from. Tony and his team give you a formula to figure out what plan you need to follow. 


Here's the formula:

1. What is your gender? 

• Female - add one
• Male - add two
• My score is 1 so far and my test group participants score is 2.

2. What's your weight?

• 130 lbs or less - add 1
• 131-160 lbs - add 2
• 161-180 lbs - add 3
• 181-200 lbs - add 4
• 201 - 220 lbs - add 5
• 221lbs and up - add 6
• My score is now 3 and my test group participant is 8.

3. What's your activity level (outside of X3)?

• Slacker (desk job) - subtract 1
• Moderate (server at a resturant) - add 0
• Hardcore (construction worker) - add 1
• I'm a teacher who sits and plays instruments most of the day. I subtracted 1. I'm not sure what my test group participant is, so I scored him as a slacker by subtracting 1. My score is now 2 and his score is 7.

4. Modifiers...

• Wanna lose weight - add 0
• Wanna maintain weight - add 1
• Wanna gain weight - add 2
• We both want to lose some weight, so I added 0 to both of our scores. I ended up at 2 and he ended up at 7.

Disclaimer:

I am a nursing mom. My score is a 2 and that equates to 1,500 calories a day or plan A. That's not enough so I upped my score to a 3. That put me right at 1,800 calories a day, plan B, and I'm comfortable with that. My test group participant ended up in group F, which is roughly around 3,000 calories a day.

For each group, Tony recommends 5 meals a day. Breakfast, AM snack, lunch, PM snack, and dinner. This follows the clean eating lifestyle very nicely. It's not too much of a reach for me - BONUS!

The beauty of this meal plan is its simplicity. In the guide book, Tony gives you lists of carbs, proteins and fats. They are listed in hierarchy form. the ones at the top of the list are the healthiest and the ones at the bottom of the list, while still healthy, they shouldn't be eaten as often.

In the guide book, Tony gives you two ways to measure your food:

1. Get a food scale and weight it out. I tend to use this way. It just works for me.
2. Measure out your food by being an intuitive eater. This takes some time and practice but once you get it - you've got it! The way an intuitive eater measures their food is based on their hand. A few examples: 1 palm, 1/2 palm, fist, fingertip, thumb. It's very easy to do if you are out of the house and without your food scale!

So, based on the meal plan allowed and the foods that Tony suggests in the guide book (which by the way are all clean foods), here's what I came up with for MY (plan B) meal plan for the week. I don't mind variety so I usually eat the same breakfast, lunch, and snacks all week. I will cook 2-3 dinners in mass quantity and have them to reheat. It's just easier that way with two little kids, a full time job AND a part time job!

My P90X3 meal plan (Plan B):

Breakfast: 

• 2 scoops R&R, 1 scoop vanilla shakeology, 8 oz water, 4 oz unsweetened almond milk, ice to taste (2p, 2c, 1f)
• 1 small gala apple (1c)

AM Snack:

• 1 large gala or honeycrisp apple (2c0
• 12 dry roasted almonds (2f) - I roast my own almonds each week.

Lunch:

• 2 oz ground turkey breast (cooked) (1p)
• 2/3 cup cooked Quinoa (2c)
• 1/3 black beans (1c)
• 2T fresh parmesan cheese (1f)

PM Snack:

• 3/4 cup plain 0% Greek yogurt (1p)
• 1 1/4 cup raw blackberries (1c)
• 1/2 large banana (1c)

Dinner:

• 4 oz diced grilled chicken breast (2p)
• Unlimited lettuce (1c)
• 2 cups diced veggies (carrots, squash, mushrooms, radishes, cauliflower, etc) (2c)
• 1/8 medium avocado, diced (1f)
• 1 Tbsp X3 dressing (1f)

If I get hungry in the evenings, I have been having a cup or two of Yogi Green Tea infused with Blueberries. It's WONDERFUL!

Now for my test group participant's meal plan. He's on plan F, which is roughly 3,000 calories a day. I only had a few minutes so I made him one day's worth to get him started. Here's what it looks like:

P90X3 Plan F:

Breakfast:

• An omelet made with 5 egg whites, 2 egg yolks, 1 cup spinach and two medium sweet peppers, diced (1p, 2f, 1 1/2 c)
• 1 cup cooked oatmeal (the real stuff, not the minute oats) topped with 1 cup fresh or frozen blueberries (3c) 
• 1 scoop shakeology, 8-12 ounces of water, 8 frozen strawberries, ice to taste (2p, 1/2c)

AM Snack:

• 1 large apple (2c)
• 3 tsp natural, no salt added Peanut Butter (2f)
• 8 small whole grain crackers (1c)

Lunch:

• 1 large whole grain hamburger bun (3c)
• 4oz ground turkey breast + 2 oz 95% lean beef made into a burger (3p)
• 1oz slice cheddar cheese (1f)
• Stone ground mustard, yellow mustard, hotsauce to top the cheeseburger as needed (free foods)
• Unlimited lettuce (1c)
• 3 cups diced cukes, mushrooms, tomatoes, and peppers (1c)
• 1 Tbsp X3 dressing (1f)

PM Snack:

• 4 Tbsp plain hummus (2c)
• 2 fist fulls of baby carrots (1c)
• 2 Sargento low fat string cheese sticks (1p) - around 100 calories combined

Dinner:

• 6 oz boneless, skinless cooked chicken breast (3p)
• 1 1/3 cup cooked whole wheat pasta (4c)
• 4 medium tomatoes, diced mushrooms and onions, Italian herbs, 1 tsp EVOO (1c, 1f)  - sautee all the ingredients and then puree to make a clean, no sugar added, spaghetti sauce
• 4T fresh grated parm cheese to top the pasta (2f)

PHEW - that's a lot of food! Most people think that if they eat that much, they won't lose weight. The problem is that most people don't eat ENOUGH to lose weight!

If you don't eat enough, your body goes into starvation mode and hangs onto each and every ounce you eat. When you eat enough good, clean, healthy food, your body stops holding onto everything and starts clearing the junk out!

So trust me - FOLLOW THE PLAN! It works!

If you need help with your meal plan for P90X3, PLEASE don't hesitate to shoot me an email or comment here. I'm NOT a nutritionist but I do know how to follow these meal guides pretty well. I can take some of the guess work out for you!

I hope this helps you on your journey of healthy eating and fitness with P90X3!

<3,

Kell

Exclusive P90X3 Test Group

Happy Tuesday! I hope everyone had a WONDERFUL Thanksgiving. Mine was awesome (got to spend time with my family!) and I did my best to stay on track. I only had one plate of food at both of my Thanksgiving dinners and I only ate what I REALLY wanted to eat. I did indulge in some red wine - who can pass that up on a holiday?

The best thing about living a healthy lifestyle is that I REFUSE to beat myself up for making the choices I made. Did I indulge? Yes. Did I enjoy it? Yes. Am I getting right back on track? Absolutely! I'm not going to let two meals (we have two Thanksgivings in my family) ruin all my hard work!

Actually, right now I'm doing a 3 day Shakeology cleanse to help me get back on track and get rid of the bloat, but that's a whole other blog post!

Now, let me talk to you a bit about the BIGGEST thing to happen in the Beachbody world since T25:

P90X3!!!

It's being released on December 10th! That's ONE WEEK from today!!! AHHHHHH!!!

You see, last January I started doing P90X. The one thing that was really hard for me was the length of the workouts. Most were at least an hour and some were an hour and a half. I just didn't have the time to do that while caring for a 3 year old and a 6 month old. Also, we had some devastating family tragedies that happened while I was in the first two weeks of P90X. I began to associate the program with these tragedies. So, I did what I needed to do. I stopped doing the program. I didn't quit working out, I just switched programs.

Ok - back to my original train of thought...

Can you relate to having a tough time completing long workouts? Who can't - right? That's why I am so pumped about this program. I love weight lifting. I love short workouts. This program combines BOTH! It's like T25 for the weight lifter (ME!).

So, what exactly is P90X3? Read below to find out!


P90X uses muscle confusion. X3 uses muscle confusion AND muscle acceleration. What the heck is that?

P90X introduced variety to the workouts to prevented plateauing. They called it muscle confusion. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes.

You'll also never get bored with X3. There are 16, 30 minute workouts. Everything from cardio to strength, pilates to yoga. There's even some MMX thrown in there!


So, who can do P90X3?

This is the best answer of all. ANYONE can do X3! Yeah Yeah. I know what you are saying. How can a beginner AND a fitness expert be able to do the same workout? It's easy! You just have to WANT to do the workouts. When moves can be modified, there is a cast member doing the modifications. Heck, if you need to pause the DVD (I know I will!), then by all means, PAUSE IT! It also has a nice variety to keep a beginners interest. I know I hate to be bored. For the fitness experts, I promise you will not be let down. If you can do P90X3 the first time through without getting winded or breaking a sweat, then you are a superhuman! You *might* even be able to modify the moves to make them harder if you know how to do that sort of thing!


Want something FREE when you order P90X3 through me, your coach?

We all love FREE - right? Well, if you order P90X3 through me, as your coach, anytime from Dec. 10 - Dec. 31, 2012, you will receive an exclusive P90X3 baseball cap. These can't be purchased in stores so make sure you purchase X3 through your coach!


Oh - wait! There's more!!!

How about an app for your phone? There has always been a P90X app for the iPhone and, now for the first time, the P90X app is available on Android and iOS (will be available 12/10 on Android) The app includes P90X guided workouts, tools to track your reps, weights and progress. Launching soon, is the P90X3 addition – which brings you workout specific tracking modules, scheduling options and the motivation you need to power through the 90 days. P90X3 scheduling and tracking will be available on the app for Android on 12/10 and is coming soon for iPhone. Check out the app and get ready to bring it!


So, when can I actually purchase P90X3?

December 10, 2013. One week from TODAY! When you purchase there are two options:


Option #1 - Purchase a P90X3 Challenge Pack. The price of the P90X3 challenge pack is discounted from Dec. 10-31. Instead of being $205, it's starting out at $180! In the Challenge Pack you get the 90 day workout program, the nutrition guide, the program manual, workout schedule, a month supply of Shakeology, a free 30 day trial of the club membership, and free shipping for the month of December. If you add up all the savings with the Challenge Pack, it's a savings of over $125! See those people in the picture above? They did the entire P90X3 program AND drank Shakeology. Like their results? 

Option #2 - Purchase the P90X3 program alone. The cost is $119.00 and you will pay another $15 or so in shipping. 

With either option, you will need weights and/or bands and a pull-up bar. I didn't use a pull up bar when I did P90X. I used two heavy resistance bands that I rigged up into the floor joists of my basement. I'm crafty like that!

If you would like to be notified when you can officially purchase P90X3, please go to my site and create a FREE account. You will receive an email from me the minute that the program is released! And if you really want it, you aren't going to wan to to wait. It's going to sell out FAST!


Wanna see what X3 is all about? Watch this!

So, here's the most exciting news! I have decided to run an EXCLUSIVE P90X3 TEST GROUP! This is not your normal challenge group. Everyone in this group will be working out to P90X3. We will be working our tails off so that we can get amazing results to be used like the pictures below! It's only gonna take 90 days. 

As your coach, I will add you to our closed Facebook P90X3 Test Group. There, we will go through the nutrition guide and workouts together. We will check in DAILY and post our progress. Yes, you will have to take before pictures. I know those are hard to take. But I promise the after pics will be 100% worth it!

Our group is going to start on December 30, 2013 with our workouts starting on January 6, 2014. We will finish the program on April 6, 2014. That is exactly 90 days after we start! You will be beach ready before the bathing suits are in stores!

Fill out the application today to be considered for a spot in the test group. 

Application deadline is Dec. 20, 2013.

I think you can tell that I am BEYOND excited for this program to come out. I love my weights. I love quick and effective workouts. I can't wait to see what the end of 90 days holds for me! I hope that you join me and we can see what the end of 90 days looks like for you too!

<3,
Kell