P90X3 + Carb Cycling
Best Eating Strategy for Maximum Fat Loss on P90X3
For those on the P90X3 program, diet is essential for gaining lean muscle mass and burning fat. P90x3 is a highly intense program that is designed to get you shredded. This means you need to formulate an eating strategy that will give you the maximum amount of energy, fat burning, and lean muscle gains.
While many fitness enthusiasts think that low carbohydrate diets are the answer for getting ripped very quickly – this creates 2 major problems. The first issue that this creates is the lack of energy associated with low/no carbohydrate diets.
Your workout intensity is the biggest X factor to you getting ripped very quickly. If you are working out at maximum intensity on the P90x3 program you will see incredible results and boost your muscle building and fat burning hormones to peak capacity. This is what is going to give you amazing results. By consuming the right kind of carbohydrates around your workouts you will ensure that your body is performing at maximum intensity.
Another issue that low/no carbohydrate diets create is the fact that it makes it very hard to build lean muscle mass.
Remember that the goal of P90x3 is to get you ripped which means you are burning body fat AND building lean muscle mass. By strategically consuming carbohydrates pre and post workout you are helping your body build lean muscle mass more efficiently by boosting a powerful muscle building hormone known as insulin and shutting nutrients and amino acids into your cells.
So what is the best eating strategy for maximum fat loss on P90X3 for maximum fat loss and lean muscle gains? I recommend following a carbohydrate timing diet set up in the way I’m going to discuss.
Maximum Fat Loss on P90x3
When you are eating for maximum fat loss and lean muscle gains there are only 2 times of the day that you want to consume carbohydrates –and the type of carbohydrates that you consume is vitally important.
You want to be consuming slow digesting nutrient dense carbohydrates 1-2 hours before your workouts for maximum energy and to restore muscle glycogen levels. You want to be consuming rapid digesting carbohydrates immediately AFTER your workouts to spike your insulin and shuttle nutrients into your cells for lean muscle gains.
A perfect pre workout meal while on the P90x3 program would be a lean protein source with a complex carbohydrate. One serving of each is perfect, as you don’t want to feel bloated or full while you are working out.
Some of the best lean protein choices to pair with your carbohydrates are:
- Lean grass fed beef
- 99 percent fat free turkey
- Egg whites
- Whey protein.
Some of the best slow digesting carbohydrates for your energy levels and restoring muscle glycogen are oatmeal, sweet potatoes, yams, fresh fruits and vegetables, brown rice, quinoa, and lentils.
Immediately after your workout you want to consume a combination of rapid digesting protein with rapid digesting carbohydrates. By consuming a carbohydrate source along with a rapid digesting protein source you will accomplish a multitude of amazing benefits.
The first is the carbohydrates will help to shuttle the amino acids from the protein into your cells and initiate recovery and lean muscle growth faster. You will also spike your insulin levels – which is your bodies most anabolic muscle-building hormone following a strenuous workout.
Last but certainly not least – you will immediately restore your muscle glycogen levels that help you prepare for the following day’s workout and allow your muscles to perform at maximum intensity.
The best combination is a 2:1 ratio of fast digesting carbohydrates to fast digesting protein. You should be consuming about 25 grams of carbs for every 100 lbs of bodyweight and about 12.5 grams of protein for every 100 lbs of bodyweight.
The best protein source post workout is a whey isolate and the best carbohydrate sources to pair it with are maltodextrin or dextrose powder. These have a glycemic index of 100 – which means it will rapidly spike your insulin and shuttle amino acids into your cells.
Now – for all of your other meals of the day you want to have a combination of protein and healthy fats. It is important not to lose track that low insulin levels result in the fastest fat burning effects. This is achieved by following a high protein and healthy fats diet for most of the day.
Since we are maximizing our lean muscle gains and energy levels around our workout times – we want to make sure that all other meals while on the p90x3 program result in low insulin levels. This means that you should be consuming a combination of the following protein and healthy fats.
Best protein sources while on the P90x3 program for maximum fat loss and lean muscle gains:
- Albacore Tuna,
- Sockeye salmon
- Lean grass fed beef,
- Fat free ground turkey,
- Whole eggs,
- Egg whites,
- Boneless skinless chicken breast,
- Whey isolate,
- Casein protein
- Whey concentrate.
As a rule of thumb – you should be consuming about 1 gram of these protein sources for every 1 lb of bodyweight while on the P90x3 program. This will ensure that your body is getting all of the amino acids that it needs to stimulate lean muscle gains and growth.
On top of lean proteins – we also want to have a good amount of healthy fats to support our testosterone levels and overall health while on the P90x3 program. It is best to pair your lean protein sources with a healthy fat to ensure your body is receiving all of the nutrients it needs to recover from your workouts and get you ripped. You want to consume about 0.4 grams of healthy fats for every 1 lb of bodyweight while on the p90x3 program.
The best healthy fat choices while on the P90x3 program are the following:
- Olive Oil
- Coconut oil
- Almond butter
- Peanut butter
- Raw cashews
- Raw almonds
- Brazil nuts
- Flax seeds
- Chia seeds and
- As a by product from consuming whole eggs and salmon.
This is by far the easiest eating strategy to follow for the average person while following the p90x3 program. All you have to do is follow the rules of carbohydrate consumption around your intense p90x3 workouts and for your other meals make sure that you have a combination of the protein and healthy fat choices that are listed. This will give you maximum fat loss while on the p90x3 program while helping you build lean muscle mass!