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Energy Booster Meal Plan P90X

Energy Booster Meal Plan -

At the start of January I created two weeks worth of the sample diet that used fat shredder percentages in 1900 calories.  You can see it HERE.  It was much like the diet I used on my very first round of P90X when shedding body fat was my primary objective. If you started with us in the R1PP3D Challenge at the start of the year, then you’ve already completed one 90 day program. If you nailed the nutrition aspect of your program, you might be ready to move on from fat shredder and your deficit.

Now it’s time for an Energy Booster meal plan.  The next step for most people is to transition to more calories and the “Energy Booster” percentages. That’s what I did for my second round (when I did a P90X/Insanity hybrid with a focus not on losing weight but on fine tuning my results with muscle definition and strength while still melting a bit of body fat).

Much like I did for my sample fat shredder diet, I’m going to track two weeks worth of sample days at 2400 calories and 40/40/20 using MyFitnessPal so that you can follow along.

Energy Booster 40/40/20 P90X

What’s different about Energy Booster?

The biggest difference you will notice with Energy Booster is the transition of 10% of your calories from protein to carbohydrates. This is why it’s called Energy Booster. Carbs are an energy source, so when you eat them you get energy. The reason carbs often get a bad name is because they can more easily be stored as fat — especially simple carbs. Most of the food that we call “bad” is high in simple carbs and fat. That makes that food very calorically dense and easy to eat a lot of.

Since you will be increasing your calories AND decreasing your percentage of protein (shifting from 1900 at 50/30/20 to 2400 at 40/40/20) you’ll notice that your overall grams of protein will stay pretty consistent. Instead of taking 50% of a smaller number of calories to get your needed protein, you’ll be taking 40% of the larger number of calories. This will still give you plenty of protein to build and maintain muscle and get all those good muscle protein synthesis responses.

What you’ll also notice though is that you will get to eat a lot more complex carbs!  Grains, brown rice, whole wheat breads and pastas … I felt like I was pigging out when I made the transition to phase 2 Energy Booster because I had gotten so used to strictly limiting the carbs.  It’s quite a treat!

Why 2400 calories?

I picked 2400 calories because that seems to be a good middle ground for most people of average size to maintain their body weight. Since I’m a larger than average person, I actually ate about 3000 cals when I transitioned to the Energy Booster diet.  You can see where your calorie total should be for your size by looking at the Dialing It In section.

It may seem odd at first to eat 500 extra calories, but if you’re working hard and you’re close to your body fat goal, you’ll use them all. If you want to see if 2400 calories is still a deficit are now a surplus for you, just enter your weight in the simple calculator below.

  • Weight (lbs)





    Positive = The amount OVER 2400 - SURPLUS

    Negative = The amount UNDER 2400 - DEFICIT



Now if 2400 puts you are at a slight deficit (less than -300 calories), great. You aren’t quite at maintenance and you will still lose BF and a little weight. If 2400 puts your over (positive number – surplus), I would dial back 2400 by the amount it puts your over. At this point you just want to maintain, not gain.

Here’s what you can do to see my Diary of the 2400 Calorie Energy Booster Diet 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 to the starting day of April 22nd.

By the end of these two weeks you will have a bit more to work with if you are using transitioning from Fat Shredder and 1900 calories to Energy Booster and 40/40/20 with 2400 as your target. Take that knowledge and build your own days of Energy Booster. Most people find it extremely beneficial to plan their 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. Remember the R1PP3D Challenge… ’13 is YOUR YEAR! I will again post a summary report and printable log/plan at the end of two weeks.

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64 comments
Stogs88
Stogs88

Hey coach Wayne, I am 5'8 154lbs and I am currently eating 1800 cals with the fat shredder%'s and I am about to start month 3 of P90x/ Insanity hybrid and have seen awesome results. I plan I plan on finishing the first round with fat shredder and then I am going to do just P90X for round 2 with Energy Booster percentages. 2400 calories puts me at a -48 calorie deficit and I was just going to make sure that this was still a good deficit to still build muscle and continue to lose body fat to get the really ripped look?

Drew
Drew

Hey Coach,

 

 My goal is to start bulking now that I am where I want to be in body fat %

 

What do you think will happen if you run a surplus on a 30/50/20 split?? If I do a 600 surplus on a 3000 calorie diet I will be getting a lot of protien. about 1500. Isn't that a good thing to keep feeding the muscle to grow??

JOE
JOE

Hi Coach,

First want to say your posting on your food in my fitness pal has really helped me get a good idea on what to eat on a daily basis that is easy and still works to hit my nutritional goals!! Thank you very much !

 

Just wondering when you are going to post a printable version of the 2 week energy booster??

TX !  

Dabliz
Dabliz

Hey coach, wanted to say firstly how much i appreciate all your posts! I read them thoroughly and really value all your infoSo im almost done with the first 30 days of p90x and im about 2-3% away from my body fat goal. I wanna get that ripped look and pack on muscle and still shed some fat in the next 60 days. Ive been on an 1800 cal 50/30/20 plan so far, Should i up it to 2000 cals to gain muscle but still drop fat or is that number too high?Plus these 30 days ive been having a recovery dirnk after my workouts and not eating a meal till about 2 hours later. Is this good or should i be eating around 45 mins after my recovery drink? Thanks so much! God bless 

Mike78990
Mike78990

Hi Coach, I used your fat shredder plan (1700 cal/day) to get down to 152lb, 8% body fat. I have plateaued in fatloss a little bit in the past 3 weeks as I am trying to get down to 6% body fat while doing p90x2. 

 

Do you think I should stay on the fat shredder diet (and really dial it in) until I get down to 6%, or up my calories slightly so that I don't lose any LBM. 

apacheco3090
apacheco3090

Hi coach I recently followed up with an endocrinologist after being on the fat shredder at 1800 cals for 3 months. Initially I did fine but have a hit significant platue and was stuck at 226 with no change in weight or body fat. I work out hard and do no cheat! She told me that my labs show that I have some strain on my kidneys for exess protein. She recommend to change my ratios to 40/35/20 and reduce my caloric intake to 1700 and as low as 1600. I'm 5'9" @226. She also advised me to give up the protein powder. After a week of this change and an increase in cardio I remain at 226. She is now working me up for a thyroid disorder. Please help! Thanks Alberto

rene_vc
rene_vc

Hi Coach, I´ve been on Fat shredder since January and I´ve had good results. I´m like 2% away from my body fat goal. I´m currently on 3rd phase of The  Perfect Storm and I´d like to get bigger. I´m 150 pounds and 5´7´´ . Would it be OK if i start the energy booster at 2400 calories (40/40/20)? or what do u recomend?

 

Thank you for your time.

skjay68
skjay68

 @CoachWayne As per the calc above, my number is -444 which translates to 1946 calories so I'm guessing I can up my cals on MFP??

skjay68
skjay68

 @CoachWayne Hey Coach, how is it that you seem to be in tune with what people are thinking/struggling with, it's like a word in due season with you, bless God for the inspiration I say.

 

This article appears to address my current struggle although I'd still like to hear back from you re tweaking calories, I'm happy to maintain my current weight yet lose BF on a slow burn to save from losing anymore muscle, I do appreciate gaining will add Fat, one can't get away from that ...

 

Thanks

rene_vc
rene_vc

Hi Coach, I´ve been on fat shredder since January and I´m 2% porcent away of my body fat goal. Right now i´m doing your hybrid Perfect Storm and I´m in the 3rd phase, so I´d like to start to gain muscle mass. I´m 5´7´´ and 150lbs. Would it be Ok for me to change to 2400 calories?

 

thanks for your time

Junior78
Junior78

CoachWayne, I am tracking my calories through MFP, and I take in approximately 1900 a day and I still seem hungry.

linnon_n
linnon_n

What is your thought of 1900 @40/40/20. This allows for a little more conventional masks but still run a deficit? Sustainability would be easier IMO. I'd rather reach a goal in 14 weeks, than to fail@ 10. Your thoughts?

rene_vc
rene_vc

Hi Coach, I Still need to drop like 2% of body fat, but I want to build muscle (did fat shredder sine january) and my weight is 150. Can I Still burn this last body fat and build muscle with this diet?

 

thanks 

Junior78
Junior78

   COACHWAYNE,  i workout twice in the morning, once with P90X and the other with my military unit.  I'm on the fat shredder plan but i'm concerned that im not getting enough food to fuel me throughout the day, what should i do?

Josh__
Josh__

Hey coach, Im using 40/40/20 for my guideline, but I've been eating at 38(carbs)/39(protein) and 23 (fat). Do you think I should tweak the percentages a little to make them exactly 40/40/20 or do you think what I have it close enough?

CoachGaston
CoachGaston

Hey @CoachWayne , when you switched to higher calories on an energy booster diet, did you experience any weight gain? Basically what I'm getting at is, if you did, how long did you give urself to "level out" and give your metabolism a chance to catch up to the additional calories. I want to make sure I have a sense of when my body might be trying gain when my goal is to maintain. I know, throw away the scale right :)? There's just always a fear when you see it increase and it brings back memories lol. It took me a bit to get used to seeing the few pounds creatine added this week :-). (BTW, I'm so glad I decided to give it a try, already seeing a difference in numbers, thanks for the great article about it. I just wish i tried it earlier, but I got nothing but time)

RobertRoseIII
RobertRoseIII

Yeah this was perfect timing. Last week of Build Phase with your hybrid. Looking forward to having TWO slices of bread with my sandwiches lol

ike12
ike12

So i get -348 with 179 as my weight ( 6'1"

When i am setting my "goals" in MFP to 40/40/20 the SAT Fat. is at 15 Grams per day. but manual entry. Sat Fat is what worries me the most i guess due to trying to "tone" lower core the most, Should SAT FAT be 15G or more or less? thanks

wolferpac
wolferpac

Hi Coach, let's say one were presented with the unfortunate scenario of either eating a bad meal or skipping a meal altogether. Which should one choose? Let's assume that skipping the meal would result in not being able to eat for another several hours equating to a total of, say, 6 hours between meals. Thanks in advance!

CoachWayne
CoachWayne moderator

 @Stogs88 That will essentially be maintenance. That is a great place to be for building muscle and still losing some fat. Nice work man!

Drew
Drew

I should also add this is assuming I my energy stays up to get through the workouts

CoachWayne
CoachWayne moderator

Joe, should be very soon :-)

CoachWayne
CoachWayne moderator

 @Dabliz I would use www.teamripped.com/calorie-calculator to see what type of deficit 1800 and 2000 is. I would try to stay around -600 if you want to lose BF still. R&R and then a meal later is a great way to do it. You can eat sooner, but it's up to you.

 

CoachWayne
CoachWayne moderator

 @Mike78990 If you haven't been dialed in and have been having small cheats, get locked in and see what you can do being fully committed. No weight loss over the last 3 weeks? Are you tracking with calipers too?

CoachWayne
CoachWayne moderator

 @apacheco3090 I would trust you doc man. You are getting more specialized advice than I could give. Trust her and work with her. Keep plugged in and keep working hard!

CoachWayne
CoachWayne moderator

 @linnon_n It could be ok (make sure that gives you at least get 1g protein per 1 lb of weight). I would rather work hard for 12 weeks and then full move up to my maintenance. Different strokes I guess :-) And why would you give up? You got this! Bring it!

CoachWayne
CoachWayne moderator

 @rene_vc This could definitely work. Just put 150 in the reverse calc and make sure 2400 is still a slight deficit (or 0 but not surplus). 

CoachWayne
CoachWayne moderator

 @JUNIOR78 Are you tracking what you eat? How many calories are you getting. You can run a typical deficit (www.teamripped.com/calorie-calculator) and then add 200-300 for your second workout. I would start tracking and see how many calories you eat first. You will want to be at an overall deficit to lose BF. 

CoachWayne
CoachWayne moderator

 @Josh__ Well I imagine each day will be slightly different. Being a few percent off isn't a big deal. Just make sure you keep close to your calorie target.

CoachWayne
CoachWayne moderator

 @CoachGaston No I maintained weight for my second round as I moved to 3000 calories. You will not add weight overnight, so don't worry. Just slowly add calories (about 200 a week) until you hit what you calculate your maintenance to be and see what your weight does. You may get to add a little more or have to take a little off. 

CoachWayne
CoachWayne moderator

 @ike12 I really wouldn't worry about saturated fat. If you want to keep it lower than 15g, then keep it lower. Manually adjust your settings and then go for it! 2400 would be a nice place for you, still a bit of a deficit but much closer to maintaining. 

CoachWayne
CoachWayne moderator

 @wolferpac Why is it bad or no food? Very rarely have I found it to be one or the other. Skipping a meal is not the end of the world.

Stogs88
Stogs88

 @CoachWayne  @Stogs88

 how many calories should i aim to go for during Energy Booster? ive lost a lot of fat, now i want to add some muscle, and keep losing fat. like how u did during this phase.

CoachWayne
CoachWayne moderator

Drew 30/50/20 is the way to go. So you know that 3000 is you maintenance or you have calculated that to be your maintenance? I would first work up to your maintenance and see where you actually are. Then work on going above, but no 30% is a great place to be. Check out: http://teamripped.com/finding-your-maintenance-calorie-needs/

Mike78990
Mike78990

 @CoachWayne I have had no weight loss over the last 3 weeks, but I also have been eating closer to 1900 because I was thinking of phasing myself into maintance.

 

I have however seen a little bit of fat loss in the last 3 weeks from the calipers but I thought that that was just a fluke or bad measurements, because this would mean that I had gained LBM while losing fat and staying at the same weight, which I didn't think would be possible given that I was eating 1900 Cal/day. 

 

Overall I'm just wondering if you were me, would you continue doing fat shredder to get down to the 6%, or up them by about 300 cal/day to be somewhere in between fat burner and energy booster.

skjay68
skjay68

 @CoachWayne  @skjay68 Hey coach, so I got my calipers and found BF to be @ 13% which is 3% from my initial goal, I now weigh 184.2 but rounded up to 185 on the calculator hence my deficit is -420. 

 

I'm concerned 2400 seems a big jump from 1900 but could use the extra energy, I'm moving into training block 2 of P90x/insanity hybrid (2nd time round) and I'm seeing the benefits of redoing it with an even closer attention to my macros, my current deficit based on 1900 - body weight on MFP is 600 which might explain recent progress and I'm loving it :)

wolferpac
wolferpac

@CoachWayne It would certainly be the rare occasion - the combination of a remote job site and a month-long cultural fasting. Sometimes all that's available are bad foods such as bags of chips and sugary biscuits from a small gas station.

CoachWayne
CoachWayne moderator

 @Stogs88 I would start at maintenance. Check out: www.teamripped.com/finding-your-maintenance-calorie-needs

CoachWayne
CoachWayne moderator

Steve? Drew? Carbs are always fuel. You limit them while on a deficit because protein needs to have a higher priority. 

Steve
Steve

 @CoachWayne

 tx coach

So its really a question of 30/50/20 split will give you the most energy to get you bulked more..

 

Is the same if someone wants to do the opposite. a deficit on a 30/50/20 so they have the carbs to fuel the workouts ?/

CoachWayne
CoachWayne moderator

No you want the carbs. Carbs are energy. They are the best source to give you fuel to power through tougher workouts. There is no need for 1500 calories from protein either. You will be eating way more than is needed. To bulk well you have to push really hard during your workouts. You want carbs for fuel to do that. 

Drew
Drew

 @CoachWayne

 

tx for the reply ooach,

 

3000 is my surplus.. 2500 is my maintenance.. I was wondering the science behind it if I dont follow the 30/50/20  split and just want to do 3000 at 50/30/20 split ??

 

Pretty much if I should get the same result at 50/30/20 split to bulk up?

CoachWayne
CoachWayne moderator

 @Mike78990 I would be tempted to stay at 1900 and see if this trend continues. You will slowly lose BF and gain muscle as you get close to (and at) maintenance. It seems like you are at a good place! Nice work.

 

skjay68
skjay68

 @CoachWayne No, you're right I have been on 1900 since Jan so I'll up my cals by 300 from Monday, can't wait to see what happens, if I get anything near your results looking at your progress photos, I'll be one very happy dude ;)

 

Thanks coach

CoachWayne
CoachWayne moderator

 @skjay68 My bad, I thought you were at 1900 already. Move to 2000 then and see how you feel. And yes, you can go to 40/40/20 as well. 

skjay68
skjay68

 @CoachWayne Wow, 2200, that would be a shock to my system, I was on 1700 pre- FS.  Just so I'm clear, can I also switch to 40/40/20?

 

Thanks

CoachWayne
CoachWayne moderator

 @skjay68 Move to 2200 first and then go to 2400 if you feel you need to. Take 1-2 weeks at 2200 before making the next move. That would be a big jump. 

wolferpac
wolferpac

@CoachWayne Ok, makes sense. Thanks a million for this and all that you do on your site. GET BEASTY!

CoachWayne
CoachWayne moderator

 @wolferpac  I would say it depends on how your are feeling. If you ate well before that time, then skip it, drink some , water and have a good meal to meet your goals later. If you need fuel, just go light and eat a little to minimize the damage. You can always get beef jerky and a water from a gas station :-)