Nutrition Zone
What sets teamRIPPED apart from everyone else? Why are our results so much better than the rest? It’s because we give as much effort to the NUTRITION as we do to the WORKOUTS! You can workout all day, but if you don’t fuel your body properly to reach your goals (whether that be body fat loss, muscle building, or both), the workouts won’t lead to the transformation you want. If you are ready to get MAX results, you simply MUST put in the effort to understand nutrition and dial it in to your specific goals. Start with the “Nutrition All-In-One” article below, and go from there (that article is full of links to other articles I’ve written about dialing in your nutrition)
- Nutrition All-In-One
- My Favorite Supplements
- My Nutrition Philosophy
- My 1900 Calorie Diet (Round 1)
- My 3000 Calorie Diet (Round 2 and 3)
- My Bulking Diet (Round 4)
- VEGAN
94 Responses to “Nutrition Zone”
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I finished P90X and starting up another round of it, this time I’m not sure about the diet I should do, I want to gain some muscle mass but not body fat %. So my goal is to gain lean muscle mass and no body fat % and I was wondering if you could recommend a nutrition plan for me or tell me if the one I have now is fine.
Breakfast: 1.5 cup oatmeal(uncooked), 6 egg white and 1 whole egg
Snack: 2 slices of homemade bread, 1 banana
Lunch: 2 cups cooked brown rice, 1 grilled chicken breast
Pre workout: protein bar
Post workout: protein shake
Dinner: 1 chicken breast, 1 cup cottage cheese
Is that fine? I need to know please, and I’m 14 to if your response changes anyway by that
Gibson,
everything looks good to me- (1.5 cup oatmeal is a lot of food and you eat 6 egg white with one whole egg too) I would feel stuffed -but thats me. I would like to see some veggies in your meal plan too- instead of 2 cups of brown rice do 1 cup with 1 cup of steamed veggies too. But overall pretty sound meal plan – try it out and see how it goes for you – everyone’s body is different and you will have to make changes to your diet as you go – so just see how you feel and add or subtract food as needed.
Coach Paul “DO WORK”
Thanks!
Also though could I say instead of having 2 slices of bread and a banana could I have 2 cups veg and a apple? What about my pre and post Foods to? Should I have something else then a protein bar? Would I do anything good to my workout, if not I don’t want to waste money.
Today I added some stuff to because I’m crazy, 1 scoop of fiber and 1 scoop protein powder to my oatmeal haha
Gibson,
The single BEST thing you can do is to track everything you eat. If you have a smartphone (such as iPhone or droid) there are apps that you can download to track your calories, protein,carbs,fats. If you don’t have a smartphone, you can do it on the internet. Myfitnesspal has both internet-based tracking and a smartphone app:
http://www.myfitnesspal.com/
Using the tracker, you can figure out how many cals/proteins/carbs/fats are in 2 slices of bread and banana versus how many in 2 cups of vegs/apple. If they are about the same you can switch them up any time you want. You should also pay attention to the glycemic index of the various foods also. Read Coach Wayne’s post on the glycemic index
http://teamripped.com/glycemic-index-and-you
Coach Wayne has also made several posts regarding pre-workout supplements and post-workout supplements:
http://teamripped.com/n-o-boosters
http://teamripped.com/1-m-r-review
http://teamripped.com/pre-workout-experiment
http://teamripped.com/resultsrecovery-formula
http://teamripped.com/the-scoop-on-creatine
http://teamripped.com/why-supplement
THAT’S a HUGE amount of info!!
And it’s always a good idea to review the Nutrition Guide every once in a while:
http://teamripped.com/the-nutrition-guide
Coach Indo
Coach,
So I had a quick question for you. I have started following the Nutrition a little better and keeping around 2000 Cal for my beginning round. I am trying to lose as much as I can in my abdominal area while putting on the muscle. Would I accelerate my results if I started doing cardio in the morning and core (doubling up). I am def seeing results in my upper body, but feel I am lagging in my abdominal a little. What would you suggest?
Hey Kyle, it’s typical to find that the lower abs are the last place to hold on to body fat. You won’t speed it up by doing more ab work. You simply have to focus on continuing to dial in your nutrition, eat super clean, and decrease body fat. Read the article I did called “Ab tips” to get more specifics on that elusive 6 pack! (plug “ab tips” in the search field and it will pull up the article).
I started today. I feel a little light headed and kind of weak but I followed the nutrition plan to a “T”. After drinking water the headaches suppresses a little. Why do I have a light headache and can I do my work out a half hour after the last meal of the day.
Thanks
Hey Keyori! Yep, that sounds just right for day 1! It’s day 1! You are about to put your body in shock for a week. Tough it out, push play, show up, and you’ll start feeling better than you ever thought possible once your body detoxes from the junk it’s been living on for the past years!!
Bring it!
Thanks!!!!!!!
Sorry but I have a lot of questions. WHen Should I work out. an hour after a meal or longer. When should I drink the recovery drink…right after a work out or an hour after.
Thanks
Hey Keyori, you need to wait 45 min or longer after a meal to workout (just so you don’t workout on a full stomach), but you should take Results/Recovery Formula as soon as you can after a workout.
Hey Coach!!
I am wondering about my post workout supplement routine; currently as soon as possible I take a Results/Recovery Formula w/ 5g of glutamine. Should I be spacing out the time in between Results/Recovery and my breakfast or my initial protein shake for the day? Or can I just have my Results/Recovery, breakfast w protein shake without any spacing in between?? Thanks Again and keep pressing play!!
Hey Zo, it’s best to wait about 30 minutes after the Results/Recovery to do your breakfast or protein shake. That way the Results/Recovery has a chance to quickly absorb into your system before you mix in a bunch of food in your stomach.
HELP!!!! it’s me again. I did sign up for you to be my coach but I was assigned to a MR.Donald.I did plyometrics last night. Before I started I got the ok from my Doctor. Well, I passed out! My heate rate was 168 and it dropped to 40.I am a 180lb girl. Please tell me what did I do wrong!!!!!
Thank you I want to continue to bring it.
Hey Keyori, Donald is one of the teamRIPPED coaches, so that’s fine. No worries. You need to check again with your doctor because the really high heart rate is normal, but not the dropping to 40 and passing out.
Bring it but be smart! Get the professional’s advice!
Hey Coach,
Today i went on to another coaches website and he had great results with p90x. He said that a calorie deficit of 300-600 was ideal. But i have been following your advice for the last couple of months (1000calorie deficit). So should i stay at 1000calorie deficit or change it up.
Phase 2-10kg lost, 10mm+ skinfold loss.
Great job Bob! I thought in your other post that you are at a plateau? I never understand your posts man! LOL! You post almost daily, but your story seems to be constantly changing! One day you are losing weight well. The next day you are sure that you are in a plateau. I am at a loss as to how to advise you! Keep doing what you know works, and it sounds like what you’ve been doing is working (at least according to this post, although in the one you posted 15 minutes ago on another thread you said you had gained weight??).
I don’t know whether you should go up or not. I don’t even know what your progress really is because it seems to change moment to moment! But a 10mm skinfold loss shows that you are dropping a lot of body fat, which matters a whole lot more than the scale anyways!
In fact, let me remind you that just YESTERDAY you quoted:
“Weight loss: Consistent (0.2 kg a day)
Skinfold: Close to a millimeter every few days.”
That sounds good to me!
hey coach wayne you think you can be my coach for my round 2 0f p90x iam on my 3 mounth and need 3 more weeks to go iv lost about a good 55.lbs not much but yeah and im 14 years old i need your help here coach wayne e-mail me at mario_713@rocketmail.com
Hey Mario! Way to go. You have been bringing it a while already! You just need a teambeachbody account if you want me to coach you. Click “join our team” to see how to do that.
Hey coach as far as the p90x nutrition guide goes I should eat about 1600 cals. I’m 32 5’7″ and I am at about 155. My issue is I have a little extra something around the midsection that is covering up the 8 pack I used to have. I’m currently consuming about 1400 to 1500 clean cals at the 50/30/20 ratio. Does this sound right or should I boost my caloric intake?
Hey Gabe, that sounds great! If you’ll stick with it, that 8-pack will be back before you know it!
So my deficit is ok? I was concerned I wasn’t getting enough lol.
Yes Gabe. It’s fine!
hey coach i was wondering if you knew any good calorie counting apps for the iphone or anything you used yourself ..btw amazing results i hope mine turn out like that!
hey coach i was wondering if you knew any good iphones apps that will come in handy during p90x like calorie counter an such..im on my 4th day and i can already tell this will work amazing if i eat right
Hey Devin, I use Tap and Track (which I discuss in my article “nutrition tracking” so read that for more). You are exactly right — if you eat right your results can be amazing!!! Bring it!
thanks!
Hey Coach!!
I just join your team I will start p90x this monday. However I am confused with the nutrition. I am 5’8 190 pounds and 22yrs old. I will be doing the fat shredder for probably most of my first round of p90x. Im confused with the 20% of fat, 30% of carbs, 50% of protein is that for the whole day? and where do I look for that.? sorry I have been going through your nutrition zone. And that is my only question. Thank you for your time and helping me out.
Hey Ankle! Your options for hitting the correct daily % are to either eat exactly the meals the guidebook lays out, or to do what I did (which I feel is much more practical) and learn how to track your nutrition. Read “nutrition tracking ” and “the nutrition guide”.
Hey Coach,
Thanks for the info. I understand it now. One last question I am a Male 22 yrs old and weight 190 so that puts me at level 2 for phase 1. Can I be on level 1 or is that to much. Thanks for your help.
Yes you can go to level 1 Ankle. I was supposed to be on level 3, 3000 cals, and I did 1900 since I wanted to shed body fat quickly.
Thanks!!
Hey coach one quick question- I’m in my round 2 of P90X about to start month 2 this weekend! Im down to 170 lbs from 209 lbs and 8% BF, my goal is to go down to 6 % BF but also start gaining more muscle. Is it ok to jump to the 3000 calorie diet and still loose body fat?
Yes Robert, if you are down around 8%, go for it! I was 8% at the end of round 1 and even with jumping to 3,000 cals I finished round 2 at 5.5%. The extra energy from the increased cals will really kick you into high gear at this point!
Thanx alot coach! Like always very helpful!!!
On your off days,what did you eat as far as your protein shakes,did you just continue to eat right without the protein shakes and protein bars?
Hey Alvin, Even on rest days I kept my nutrition the same. You can’t just decrease the protein % on a rest day. That will throw off the percentages you want to shoot for.
My carb total is 118,Fat 102,protein 157 Do these need to be higher or lower?
Hey Alvin, if you are shooting for the fat shredder %, those numbers are way off. Look at my article “the nutrition guide” for details on how to get the correct grams of each. Your fat is WAY WAY WAY too high, and your protein is WAY too low. But I know you can get it dialed in!
Coach, I am getting ready to start Asylum. I still have some more fat to lose around the middle. What diet should i follow for this program? Thanks.
Jon
Hey Jon, I’d recommend doing the fat shredder plan (like my 1900 cal diet) while doing Asylum so that you really get cut.
Awesome. Cant wait to start.
Hi coach, have a quick question about chicken. done my research but would love to get your opinion before i make this life changing decision..lol.Basically cash is tight this month and there’s a great deal on chicken drumsticks were i shop. I know the difference is in fat content but if you can work the fat content into your daily macro’s does it have any other neqative consequences? I know breast is healthier less but from my calculations i can fit drumsticks into my diet on some days however i dont want to ruin all my 150days progress jus to save a few bucks :) Thanks.
Hey John, if the dark meat fits the budget better this month, then that’s fine. But it can’t be fried LOL!
Hey Coach Wayne,
I was just doing some research on some healthy desserts because I know we all crave those sweets pretty often. So I was looking and I stumbled across this awesome P90X-conscious recipe website and would like to share it with everyone.
The website is “http://myp90xnutritionplan.com/”.
I feel this could be an awesome resource for those of us that feel like we’re struggling to keep “Bringing It” with the healthy foods. It’ll add a lot more variety to our diets while still staying on track!
Let me know what you think! =)
Cool find Kalvin! Thanks!
6 Oz Plain Greek Yogurt, Mixed with half a scoop choc protein powder, and a tbsp of PB2, makes a reeses’s tasting yogurt.. it’s amazing for anyone wanting to try it!
Hey Coach,
My wife insists on making the meals for dinner and most of the time for my lunch. She doesn’t have alot of time sometimes and she cuts corners by getting pre-made stuff like Bertolli dinners and things like that that are LOADED with non wheat pasta. I can’t seem to make her understand that those are not appropriatte for the training I am doing and she insists on cooking saying she “feels bad” when she doesn’t make me dinner. I try to eat as well as I can for my snacks and for breakfast, and I’m supplementing well but her cooking (while delicious and appreciatted)is hampering my progress. What should I do?
Hey Biblemonky. Ask yourself, does this make any sense or is she simply trying to control you (no offense to her — I know nothing of your situation). But look at what you just said:
She doesn’t have time to make healthy meals for you.
You want to eat healthy meals. It’s important to your fitness and health goals.
She INSISTS on making you eat foods that undermine your fitness and health goals, while saying it’s because she feels bad if she doesn’t make you food.
In my humble opinion, she should feel bad for refusing to allow you to eat healthy! She’s not using the meals as a way to “take care of her man”. She’s using them as a way to control you.
Have a talk with her about how important your health is and how hard it is to eat healthy. The most important thing she could do for you is to support your healthy eating goals, not insist that you eat poorly by laying a guilt trip on you!
(don’t show her this comment or she’ll hate me LOL!)