Ladies’ Fat Shredder Diet
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!
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Tuhmaytow No that is a great place to start. A -600 calorie deficit will be great. Just make sure you track and do it consistently. You will have great results!
Hey Coach, my wife is approximately 270 lbs and 5'7". She is planning on starting slim in 6 and am wondering if she should be on the fat shredder diet to start. The reason I ask is because when she was on jenny craig she was told to eat 2000 calories. She wants to lose around 100 lbs.
firemort She could start at 2000, but if she wants to maintain that rate of lose she'll want to readdress her caloric intake as she loses weight. Fat Shredder is best! What I recommend is nutrition tracking. Set up a MyFitnessPal account and have her track everything she eats. If you want to see how to set up MFP for Fat Shredder, check out: www.teamripped.com/myfitnesspal-set-up
sorry I meant 50/30/20. I don't understand how to get the calories in and keep the ratio that limited for the full day.
basically, based on the diet above... is that fat shredder sample menu? if so, t he totals for the day is over the ratio, right? could you tell me how to work it all out.
thanks
nazia123 Yes that is a Fat Shredder sample. 50/30/20 is the goal and those are very close. When you break 50/30/20 in the grams of each macro nutrient you get 163g protein, 98g carb, and 29g fat. That is 50% of your calories from protein, and so on.
hey coach.. I don't understand .... u say that the fat shredder is 40/30/20 ratio for the entire day.... the sample menus above are way over? am I not working it out correctly or what? please help.
nazia123 I have never said FS is anything but 50/30/20. You can still lose fat at other percentages, but Fat Shredder is 50/30/20,
@nazia123 are you looking at 50%/30%20%? There is some math involved to get to your amount of grams each day (the grams per category is what is listed on the sample)...coach Wayne has a good article that explains how to use your calorie goal, macro %, and cal/g to determine how many grams you will need of each. We use My Fitness Pal and just plug in our %s into the setting goals and it does the tracking for us as we enter our foods.
Hey coach i'm a little confused about something. Say i have an allowance of 1500 and i ate those 1500 but then i excercised and say burned 500cals the app then substracts 500 does that mean i have to eat another 500 to keep me from starvation mode? In other words when i calculate my calorie allowance does it include my calories burned during excercise?
Sandra, yes the P90X formula does include an average calorie burn. So you don't eat those exercise calories, otherwise you'd be eating them twice. The P90X formula adds in 600 calories for a workout before you take your deficit.
Does the entire family eat the same meal for dinner? I am a mother of a 3.5 yr old and 1.5 yr old...How did/do you two alter meals to meet your kids needs?
Amy, a lot of times there would be another side that the kids would eat too (usually too many carbs for me). But they ate a lot of the same main courses. For example, when I'd eat taco salad on spinach, the kids could add cheese and tortillas and actually have tacos.
Thanks! I had a few other questions...Can I use the meal plan in P90X/P90X2 if I am doing ChaLEAN extreme or should I follow the guide in my program? The CE guide uses recipes the pick from for each of the 30 day phases. It does not give option lists or %'s you should be getting of protein, carbs, and fats. (The calories and amounts of carbs, protein, and fat are listed in grams for each recipe) I know that my diet is what will prevent me from seeing good results if I don't make a change. I have tried some of the recipes and they are good but I like the options lists that are available in the P90X2 guide. Can I work with both of them together? Any suggestions? I fall into the 1300-1500 calories range depending on which book or calculator (beach body) I use. Is the push phase of ChaLEAN similar to the idea of Fat Shredder in P90X?
amymac8108 I would definitely use the P90X guide. Tracking calories and macros will be much more accurate. Use the P90X and X2 guide, but track with MyFitnessPal.com. I would stay on Fat Shredder until you are within a couple percent of your BF% goal.
CoachWayne Thanks Coach! We had to cut Shakeology and Results and Recovery as we figure out our single income budget...do you have any suggestions for what we can do to substitute for the time being?
amymac8108 There really isn't a replacement for what Shakeology actually is. You can mimic it's macros though with a lot of things. For breakfast, egg white omelets with ham and some oatmeal. For the recovery formula, a lot of people sub some whey and a banana for carbs. Both are good options.
Coach Wayne, I am 5'7 and weighing around 136 lbs right now. My bodt fat % is 28% (I know - I need to shred some serious fat here)... so I set my MFP to 1400 calories with 50%/30%/20% protein/carb/fat respectively. Say if I do P90X at 6am, and I went to a hot yoga class in the evening where I sweat a lot... or like today, I did Shoulders and Arms and Abs Ripper and is going for a 4-5 miles run in the evening, is it ok if I am over my daily allowance by a bit - say around 150 calories over?
Janet, that's fine. You are really doing doubles. 150 over wouldn't be too much.
Coach, Ordering p90x because of your story and inspiration. After doing insanity I am ready to get back to lifting! Just wanted to thank you so much for selflessly devoting your time to helping so many. I am ready to bring it and make myself and my coach proud of my results. I want to be featured on your website with my after photos! Haha! Thank you for inspiring me to take my fitness, once again, to the next level.
Go get it Marcella! Bring it!!!
Sorry so many questions..... How many oz of water was/is the Mrs doing?
Jen, for water a general rule is over 2 liters for women. Being active will increase your need. Check out: http://teamripped.com/stay-hydrated
Hey Coach Wayne, did the Mrs use any seasoning in her meals? if not would adding it be okay or just try to stick to "plain cooking"? Thanks, Jen
Jen, plain cooking is best. Herbs and seasonings tend to be calorie free. Just watch out for oils and other fats. Check out: http://teamripped.com/condiments
Hey Coach Wayne.... Question, which is better a Strapless Heart Rate Monitor or one with a strap?... Is there really a big difference and if so what? Thanks, Jen
Jen, the monitors with straps are much more accurate. I have a TIMEX, be sure to check Amazon. They have women's models that have smaller watches too.
Thanks for this Coach. I'm 3 weeks into P90x right now and can see some good progress already, which is encouraging. I had started a round a few months back but had to stop after an accident on my bike. Glad to be back into it! I'm primarily doing P90X to improve my strength and fitness and while I don't think I have a ton of weight to lose, I'd like to lower my BF% a bit. I measured around 24% BF on Day 1(assuming I was using the calipers properly!) I'm on the fat shredder plan at the moment. I'm only 5'0" tall and weigh around 98lbs. My daily calorie goal at the minute is 1000 cals. Does that sound about right to you? One thing I've found a little tricky at such a low calorie intake is getting my ratios right. I've been hitting my marks so far, but I have to choose what I eat carefully as it doesn't take much to throw my totals off. Protein powder has been a big help in that respect. So many women seem to be "scared" of protein powders and bars, like it's magically going to turn them into a She-Hulk! Lol. Also, thanks for pointing me in the direction of My Fitness Pal. I've got the app on my phone and it's great. The barcode scanning function is especially handy. Thanks again!
That's great Natalie! Keep it up. It'll pay off!
Thanks, Coach! That's probably it. I've only been eating one serving of carbs a day ( because of the nutrition book) but what you've written about tracking it makes more sense. I broke down and ordered some Shakeology several days ago, so maybe that'll help with the morning carbs ( I've been working out mid-morning). Can't wait to find out on the next Plyo day! Thanks again :)
Hi, Coach, One more question. To what should I limit my sugar intake? I hardly ever eat refined sugar, but I do tend to eat a lot of fruit. I'm afraid all that fructose adds up. Thanks for your help!!!
Marie, are you under your carb budget? When I was on Fat Shredder, I limited myself to one apple, maybe a banana, a day. I wanted to use my budget for complex carbs too!
Hi Coach, I have two questions. When you increase the fat intake from 5 to 20, is it important that you reach 20 in a day, or is that just a limitation? Also, I am on the second day of my second week of the program. Plyometrics absolutely floors me. I am 5'5, 128 pounds, and was doing cardio 3-4 times a week prior to beginning, so i don't know what the problem is. I literally have to pause the dvd for about 10-15 seconds between every move, because i get nauseated and have to catch my breath. is this normal in the second week, or should i be keeping up better? I'm worried I won't benefit as much from the program if I can't keep up with the time and let my heartrate slow.
Marie, on Fat Shredder your fats should be 20%. It is ok if they are a little low. If you had been down steady cardio, you will notice a big difference with Plyo! Where with jogging your HR is able to stay at a constant rate, Plyo will cause your HR to get much higher. Use that pause button and work on getting a few more seconds each time. You'll be keeping up with Dom in no time!
Ok thank you coach Wayne for all your advice! I can't wait to get started :)
Ok awesome! Thank you! I can do that, just cook in bulk. Are there any specific dishes or recipes you would recommend or that you and your wife use? I really have hardly any experience with food or being in the kitchen haha
Tessa, start by keeping it simple. Grill a bunch of chicken (on grill outside or a George Foreman). You could also bake it. Season to your taste. Mrs. Dash has a lot of really nice options for premixed spices that are lower sodium. Then use frozen veggies and either boil them or get steamer packs.
Hi Coach Wayne, I'm new to all of this, I just ordered P90x it should be here this week I'm very excited, but I find the nutrition aspect of it to be very overwhelming. I have never watched what I ate or even really put any thought into what I should or shouldn't eat. I'm not really sure where to start, I don't normally have time to cook but I'm really wanting to eat right and get in shape. Is it possible to follow the p90x nutrition without having to cook? Do you know if I can get most of the stuff from Costco? BTW I found your transformation story to be very inspiring, it's actually the reason I decided to order p90x :)
Tessa, that's great! You can find a lot at Costco, but you are going to need to do some cooking a food prep. Plan ahead and cook in bulk. Bake a whole bunch of chicken breast to use all week. Easy standbys are: tuna (in water), jerky, deli meats, apples, Pure Protein bars, canned chicken.
Thank you, thank you!!!!
Hi Coach Wayne! I just finish my first week of p90x, I've been reading through out your site. Thank you for your time of putting this for us. Anyway during my first week I've been in 1800 cal. (this is bcz I was following the plan guide) but I never hit that amount, it was between 1400 up to 1600, I was almost in the macros of 1800 cal. 50p/30c/20f Anyway I'm 5.2 stared at 125.4 lb and 29.1% (bathroom scale) like everybody my focus is the body fat (after two kids everything stayed in the belly lol) well today my % was 28.5! I was so happy. But reading this article and Dailing it in today got me thinking about my calories. I have 3 question. 1- Is it alright about not getting in to the calories, but meeting the macros? 2- About the recovery formula, does it go into mfp? bcz of the amount of carbs. 3- Since I like to eat but I'll give 1200cal a shot, but 1300 sounds better :) Thank you again. PD I love your videos.
Natt, 1200 would be good. That would be a 600 calorie deficit form the 1800. I didn't add the R&R into MFP for my first round (use it if you earn it!). BRING IT!!! You'll do great!
Oh, also following the 50% protein, 30% carbs and 20% fat rule
That sounds good Nichole. Fat Shredder and 1400-1500 calories will be a great place to start. Just monitor everything, track, and see what adjustments you need to make. BRING IT!!
Gotcha...I will try that for a couple of weeks. I was staying around 1400-1500 on the days where I workout. Would love to shred fat as quickly and safely as possible though....
Isn't 1200 calories a day too low when working out every day? I know if your calories are too low your body will try to hold onto everything. You have to eat enough, or so I have been told. I workout 5 days a week for an hour everyday. 2 days are circuit training, 2 days are crossfit and 1 day is tabata. I also throw in some extra here and there. Should I too only eat 1200? I am 5'1'' and am 144.8lbs. Not sure what my BF% is yet but I do have a lot of muscle...I am pretty solid.
Hey Nichole, I am not sure about the caloric needs of your workouts, but going from a P90X average you would need roughly 2200 to maintain. If you want to lose weight you need to run a deficit. A 1000 calorie deficit would be fine for the short term (like 90 days of P90X) and would really get you to drop any excess fat. You need to be at an extreme deficit (like 500cals/day) to go into an actual "starvation mode." http://teamripped.com/starvation-mode
Thank you so much for this! This is pretty much with I eat. I find that I have a hard time just reaching 1000 cals on some days. LOL I'm just so darn FULL!! Your shakeology recipe is what I crave on a daily basis. Thanks again.
Hey coach, are sugar free xylitol gums (Wrigley's) fine for a sweet tooth?
Vee, definitely and especially on Fat Shredder it is nice to have that option.
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Hi coach, i just started p90x and my caloric intake came up to 1980 which is phase 1 of the fat shredder. I want to lose fat and i'm cutting down my calories to about 1300. I'm 5"0, 22 yrs old and weighs 115lbs. Should i lower my caloric intake or just stick to 1300? Thanks!
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