Many of you have looked at what I ate during my first round of P90X. My 1900 Calorie Diet contains sample days of exactly what made up my diet. This would work perfectly if you are someone that needs to lose fat and 1900 calories is roughly your target caloric need. Otherwise, you need to adjust portions and quantities to meet your goals. This is easy enough if your goal is close to 1900 calories. You could easily add a couple ounces of chicken or take off a scoop of whey. If your goal is far lower, which is the case for most women initially, then you need to make some major adjustments to my plan. Don’t fear … Ms. TeamRIPPED decided to share with you some of her food log!
As mentioned in Dialing It In, women can use a ballpark estimate of 1200-1400 if you are over 5’6” and 1000-1200 for those under 5’6”. Running the fat shredder percentages at these calorie totals will result in rapid body fat loss, which is the goal during this stage. Ms. TeamRIPPED set up a MyFitnessPal account and set her goals to 50% protein, 30% carbs, and 20% fat at 1300 calories.
Here are a few sample days. Notice the smaller portion sizes and absence of high carb fruit (like big apples and large bananas).
These are again just a few sample days that you can use as a template. You can either follow them exactly, do something similar, or make substitutions that suit your tastes. You can do fish, yogurt, other types of fruits, etc. There are a lot of options. The nutrition guides that come with your programs (P90X, Insanity, Turbo Fire, Chalean Extreme, Pump, etc.) all have many other great food choices to suit your tastes, budget, and routine.
As always, the key is to learn how to track your nutrition. I used to use Tap & Track on my iPhone but have now switched to using MyFitnessPal.com. There are also apps for MFP for the iPhone and Android. Make sure to measure and weigh your portions to know exactly how much you are getting for your serving. I’ve written more about how to use MFP HERE.
With fewer calories, portion size is so important, as is food choice. Breads and rice will quickly use up your daily carbs, so watch them carefully. If you are going to eat out, look for a salad with grilled chicken. Have the kitchen hold the cheese and croutons. Dressings, butter, and bread will DESTORY your diet! Avoid them at all costs!!!
For those wishing to “buddy” the Mrs. on MFP, I have bad news … she doesn’t routinely track her nutrition. She has been at a maintenance level for nearly 2 years now and hitting the right daily totals for her maintenance diet is second nature to her. She set this MFP account up for the purposes of showing the ladies how she did it back when she was tracking, in the early months.
I still go through the trouble of tracking my nutrition …. most of the time … for the sake of those who follow my lead and want to see how I eat. So feel free to buddy me (coachwayne) and you’ll see most of what I eat each day (although I am a creature of habit and eat pretty much the same thing every day so I’m not very exciting to follow LOL).
I hope this is helpful for all the teamRIPPED ladies out there!
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
