1900 Calorie Fat Shredder – MyFitnessPal

Looking for a sample diet to get you shredded as you go into 2013??  Well, you’ve come to the right place!!

Fat Shredder and 1900 calories is what got me where I am. I ran 1900 calories and Fat Shredder percentages for almost my entire first round. I only switched to 40/40/20 or Energy Booster percentage during the final phase. I was still at 1900 calories. That dedication to nutrition, 1900 calories and Fat Shredder, is what lead to my extreme results. Ask any member of teamRIPPED from the Hall of Fame and they will tell you, nutrition is the key. You have to be consistent with your nutrition plan. Track everything and stick it out!

Why 1900 Calories?

For me, that was just over a 1000 calorie deficit from the Level III suggestion that the nutrition guide put me in. Weight loss is pretty straight forward. If you consistently eat fewer calories than you burn in a day, you will lose weight. It all relies on that energy balance. If you were to eat more calories than you burn in a day, for days on end, you’d gain weight. Maintaining a deficit is what causes people to lose weight. If you had a calorie deficit simply by “dieting”, you would get the result a lot of people get — you’d become “skinny fat.” Sure you’d lose weight, but you’d also lose muscle…  it’s not about being a certain number on the scale. This is about being fit and having the ability to use that fitness to live a fuller life. Simply being lighter is not the goal. We attack this problem by exercising (with weight training) and eating specific macro nutrient percentages throughout the day.

Why Fat Shredder?

I have written about this a lot, but Fat Shredder is a term in P90X for a macro nutrient breakdown of 50% protein, 30% carbs, and 20% fat. If you are running Fat Shredder percentages, you will get 50% of your calories from protein, 30% from carbohydrates, and 20% from fats. That doesn’t have to be the breakdown at each meal, but your entire day should average out to those percentages. Having a higher percentage of your calories come from protein will do a lot of things. First off, it will help keep you full and satisfied longer. No crashing like after carb heavy meals. Fat Shredder will also help build and maintain muscle mass. That benefit is what changes your weight loss to fat loss. That is the type of body composition change that we want. That will make you FIT and RIPPED, not skinny. Check out a whole lot more about protein HERE.

Nutrition Tracking

Obviously, to know if you are hitting your Fat Shredder percentages and truly getting 1900 calories per day you have to track what you eat. I will say it again, I am NOT a fan of the portion plan from P90X. There is TOO much variation and inaccuracy to give you extreme results. If you really want to know how I feel, I have a whole article about “Why I Hate the Portion Plan.” You need to be precise and accurate with your portions. I would highly recommend that you use MyFitnessPal.com. It is by far the best program out there. Just do a search of teamRIPPED.com for “MyFitnessPal” and you will find a lot of information on how to use it and how to set it up. This post will help you if need to set up MFP for Fat Shredder.

This brings me to the real reason for this post. As the New Year roles in and the R1PP3D Challenge gets under way, I thought it would be helpful to track some 1900 calorie Fat Shredder days on my MyFitnessPal account. That way you can have some more examples of what makes up a 1900 calorie Fat Shredder meal plan. I will post 1900 calorie days for a couple weeks, starting today – December 31st. This should give you a few more meal ideas and days to look at. You will notice some similarities from day to day… habits and keeping things consistent makes it easier to maintain and stay dialed in.

Here’s what you can do to see my Diary of the 1900 Calorie Fat Shredder on MFP =

1.) Log into MyFitnessPal.com (OR set up a free account if you are new to MFP).

2.) Search for “coachwayne” under COMMUNITY > FIND MEMBERS.

3.) Don’t add me as a “friend.” Wait what? I am maxed out on friend for MFP – Sorry!!  It’s nothing personal. Just click my profile and then VIEW DIARY.

4.) Navigate the days from December 31st through January 11th (when they come up that is).

By the 11th you will have a bit more to work with if you are using Fat Shredder and 1900 calories as your target. Take that knowledge and build your own days. Most people find it extremely benefical to plan your day the night before. Log all the food you will take with you to work (meals and snacks), get an idea for dinner, be prepared. That consistency with Fat Shredder and a solid deficit will allow you to get RIPPED in 2013. Remember the R1PP3D Challenge… ’13 is YOUR YEAR!

 

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