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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Coach Wayne I’m at the end of my 3rd week of p90x and I have to admit that on the weekends by diet goes out the window and I all the progress from the week is gone. Its like I gain back whatever I’ve lost during the week in two days. I just seen the don’t cheat blog and I thought one cheat day was okay but now I see that its one cheat meal if you are at your goal already. If I stick to a 1900 calorie deficit how much weight should I be expected to loose in a week or a month. Right now I’m 6 feet and 207 lbs. I’m guessing that 190 would get me to 8% body fat. How sooner do you think it will be possible to get there?
Hey AJ, it’s hard to say for sure, but you still have time to get to your goal of 190 by day 90 if you go for it!
Coach Wayne
Now that your my coach, and I start my journey 10/31/11 and I have every supplement that you have. Is the only thing left is to BRING IT? I did not receive any more information. May God bless you and your family thanks for taking your personal time to respond to all of our questions.
Yep Ronald! All that is left is to Bring It!! Although if you signed up with me as your coach, I send out an email with a bunch of tips and such. When did you sign up? If it was today, you’ll get my email tomorrow (I send them out once per day).
Hi coach,
I’ve been following your 1900 calorie diet and I’m currently using a food tracker on my phone. According to the tracker I’m only allowed 36 g of sugar a day.
I love fruit and sweet potato, but I’m struggling to stay within this parameter. I wondered if you could tell me if this correct and if I can bump it to 50/60g?
O, I forgot to say that my ratio at the moment is the fat shredder: carbs30/prot50/fat20
Hey Shaun, there isn’t a set level of sugar that you have to stay under, but obviously the more high sugar foods (like fruits and potatoes) you eat, the harder it is to stay under 30% carbs. So keep it in moderation.
Hey Coach W;
Do you add your lost calories from daily workout to your total caloric intake/day, or your daily caloric limit is fixed and does not depend on workout. (e.g. if my daily limit is 1700 cal and I loose 500 cal/day during workout, is my daily limit should be 2200 cal or still 1700 cal? Thanks.
Hey Sasha, I don’t add back calories burned during exercise.
Hey Coach,
I’m not sure if you’ve seen this stuff yet, but some co-workers brought in something called P28 bread. It looks like it’s pretty good stuff with 14g of protein per serving (1 slice), although it’s a bit pricey.
What are your thoughts on this?
https://www.highproteinbread.com/
Hey IowaJoe, I had never heard of that bread before. It looks good. Basically looks like whole wheat bread with whey protein added to it. I suppose you’d get the same effect with a regular slice of whole wheat bread and some of your own whey protein if you wanted to save money, but if you like not having to take as much whey protein in the form of shakes, this bread looks like a nice option.
Wayne-
Any thoughts on juice fasting?
Hey Baron, I’ve never done juice fasting so I don’t have a lot of input on it. I’d say that juicing is fine, but you want to be sure you are getting enough calories that you don’t risk slowing down your metabolism. If you are getting enough calories with it, then it’s really no different than eating raw vegan, and there are no problems with that.
I am starting P-90X after a loooong hiatus and am really serious about the nutrition plan this time. Some of the “Portion Plan” items seem to be quite different from the actual foods I’m buying in terms of calorie content. For instance 2 strips of turkey bacon should be 100 calories according to the book but the actual product says 70. Which should I go off of, the book or the package? Should I be eating a little more to get the same number of calories the book says it is or should I just eat the portions the way they are written in the book?
Also, I am eating what I am supposed to according to the book but it seems like I am always in a large calorie defcit when I do the math, evn according to the books calorie count per portion.I should be in nutrition level 2 for phase 1 but I keep falling short by at least 500-1000 calories. Is this going to be ok? Should I keep going this way as long as I feel alright or is this a dangerous approach?
Thanks
Hugh
Hey Hugh! Always go off the package because it’s obviously correct. The book is guestimating across industry averages. But don’t follow the portion plan (if you want my humble opinion).
Read through my Nutrition All In One because you need to learn about “why I hate the portion plan”, my “round 1 diet”, etc.
http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
Hey coach is 1800 calorie diet the lowest you can go on calories without slowing down your metabolism
Hey Aaron, no it isn’t. It depends on several factors (size being one of them). You can go lower but as a general rule I’d say that an average sized guy shouldn’t go below 1500. If you are very short (5’4″ or lower) then you could go down lower than that.
Thanks coach …. I will be one of the ppl in the hall of fame photos so get a spot ready ….X ME….. Also after i get to my goal im interested in being a coach could you Tell me some info on it
Sure thing Aaron!!! I’ll save a spot for you :-). And if you want more info on coaching, just shoot me an email at coachwayne@teamripped.com and I’ll fill you in.
Coach,
I fully on board with the nutrition this time during P-90X. How long did it take you to get used to no “cheat foods” like pop, snacks, etc.? I love drinking pop and even though my energy levels are ok now that I’m eating clean and working out, I still crave a nice cold soda once in a while.
By the wa, where is the troical shakology flavor? I thought it would e out by now.
Hey Biblemonkey, it took a good 3 weeks of cold turkey no cheating before it started getting easier and the cravings subsided. Before that it was sheer determination!
It is coming Valentine’s Day, Feb 14th. For more info see my check in post from last week = http://teamripped.com/coach-w-checking-in-16
Hey coach, I usually finish my workout at 5:00 PM and drink my post workout shake (whey and a banana) at 5:15. Should I eat a high carb dinner too? Or will that cause body fat gain? What do you think I should do?
Hey Robert, don’t do a high carb dinner. Just do a balanced dinner.
What would you concider balanced? Like some chicken, and vegetables? (3 cups broccoli or 1 cup peas for example)
Hey Robert, I would consider balanced whatever % you need of each macronutrient to fit into your daily totals.
What is so much better about “Greek” yogurt?
Hey Biblemonkey, look at the nutritional info on plain greek yogurt vs. plain yogurt and you’ll see.
Hey Coach — I was just looking through the site and trying to find out if you ever wrote any articles/had advice on going out to eat. I’ve a number of “banquet” type things to go to in the coming weeks and I know that filet doused with sauces is no good. Any advice would be much appreciated! Thanks!
Hey Brendan, look at my article “Eating out” in the “nutrition all in one” section = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
Thanks Coach W! I knew I had seen an article about it on the site — just had trouble locating it!!
Coach,
What about caffeine? Ok or nay-nay? Sometimes if I don’t sleep well I need a sugar-free energy drink to boost me into the work day or I can’t concentrate.
Hey Biblemonkey, my take is that black coffee is fine in moderation (1-2 cups per day). No worries. The caffeine is fine, and actually can boost up your energy and metabolism. Just avoid the sugar and cream.
I’m not a fan of energy drinks and the other junk in them.
Coach,
I received the Shakecology sample. I will try it tomorrow.
Saul
Coach,
I received your sample of Shakeology and it was awesome.
How do I go about signing up to be a coach in order to benefit from the 25% off? I would like to order it as soon as possible.
Thanks
Glad you liked it Saul! I’ll send you some info via email on how to sign up as a coach!
Hey Coach –
First, thanks for taking me on! Second, let me tell you a little bit about me before I delve into my nutrition question. I’m 40 yrs old, currently 202lbs & 6’3”. I started Day 1 on Feb 7th at 206lbs. I’m applying the Fat Shredder plan & much like you for round 1, I’m using a caloric target of 1900-2100 cals/day (50/30/20) to drop fat quickly. Now in a redo of week 2 at 202lbs, I’m quite a ways from being 2% from my body fat goal (all honesty I don’t have calipers so I just go off the mirror). I have a little muscle definition, but my opinion is that I have to drop more fat before I can start to increase my calories & build mass, therefore I haven’t considered increasing my daily caloric intake.
Week 1 went very well in terms of workouts & hitting my nutrition. By the 6th day of Week 1, I was out of gas. I mentioned to my wife how miserable I felt, mostly from low energy, but that I would continue on the calorie deficit and see how it went. I HAVE been counting my Recovery (RNR btw) drink calories as part of my daily nutrition on the days I consume it. I don’t consume it on StretchX or YogaX days.
A couple days later, on my 10th day in week 2 I got very sick: fever/sore throat and missed 4 workouts in my 2nd week, although I stuck with the nutrition during this. Because of the missed workouts, I’m redoing my 2nd week. This morning (work out at 4:30am), for Chest/Back/ABX, I brought it. When I got done with both, I immediately felt queasy. A couple seconds later I was yakking.
Question is: with a significant calorie deficit like I’m employing (roughly 1k cals below P90x suggested) if I work out and burn ~400 cals in a workout, and I count my recovery drink as a part of my 2000 daily cal total, this puts me in the 1600 cal/day range. Could this extreme calorie deficit have played a role in my lack of energy, compromised immune system & vomiting today? In your opinion, should I stop counting my Recovery drink as part of my daily cal count at this point? Any other thoughts or direction you can offer would be great!
Thanks, Jeremy
Hey Jeremy! Glad to have you on the team man!
You can definitely try adding more cals or not counting your R/R drink, but keep in mind that I was at every bit as much a calorie deficit myself (if not more) since I started at 6’4″, 255. I suspect your illness and feeling out of gas has more to do with the rigor of the workouts and the fact that you aren’t in good shape yet. After all, you are really only a week into this.
If it were me, I’d keep doing the same thing on the diet and keep pushing play, but if you want to experiment with the diet some to lessen your calorie deficit, that’s definitely okay.
Keep bringing it!
Copy that Coach. Just what I needed to hear. I’ll keep going without a change.
Thanks!
what if i decided to go under 1900 cals. to drop the wight faster as long as i have the energy to go through the day?
You can do that Ray. The key though while doing a rigorous workout program is to not go below 1500 cals (that’s the lower limit for a man before your metabolism could slow down).
Wayne how do you feel about eating lean ground beef? I am really trying to adjust my diet.
I eat lean ground beef occasionally, but it’s higher in fat and saturated fat than lean meats, so I limit it to about once every couple weeks or so.