My 3,000 Calorie Diet
I totally nailed the Round 1 diet and lost a ton of body fat. I’ve discussed that diet extensively. For Round 2, I changed it up to meet the new goal of gaining muscle and shedding that last bit of extra body fat (while maintaining my body weight at 210 lbs). If you’ve seen my Day 180 update and “Updated Results Video”, I’d say I nailed it again with the Phase 2 energy booster diet for maintenance!
I want to share with you what my typical 3,000 calorie daily diet looks like (Energy Booster, Maintenance Level):
*Note = the #’s after each item are: *Calories / Protein / Carbs / Fat
*Note = It is easy to adjust this plan to meet various calorie goals (for instance, instead of eating BOTH jerky and almonds, eat just one. Adjust the serving sizes on meats and veggies. Adjust the # of scoops of protein on shakes. You get the idea)
6:30 AM
Results / Recovery Formula (immediately after my 5:30 AM workout) *220/10/39/2
7:30 AM
Chocolate Reeses Shakeology (see my recipe video) *360/44/24/10
Whole Wheat Toast (2 slices) with Natural Peanut Butter *200/11/23/10
10:00 AM
Whey Protein Powder (Amplified Wheybolic Extreme 60 from GNC) – 3 scoops *280/60/7/1
Almonds – 12 ct. *80/3/3/7
12:30 PM
Chicken – 8 oz *200/40/0/2
Whole Wheat Bread – 2 Slices *100/8/20/2
Baby Carrots – 15 count *53/0/12/0
Apple *116/0/30/0
Pure protein bar *180/20/17/4
3:00 PM
Turkey Jerky – 2 oz *160/30/6/1
Almonds – 24 ct. *160/6/6/14
5:00 PM
Chicken – 10 oz *250/50/0/3
Broccoli – 15 clusters *46/3/9/0
Black Beans – 1 cup *220/16/46/1
Wheat Bread – 2 slices *100/8/20/2
7:30 PM
Banana Shake (1 banana and 2 scoops Wheybolic Extreme 60 protein) *307/41/35/1
TOTALS FOR THIS SAMPLE DAY = 3,030 calories / 350 g Protein / 298 g Carbs / 59 g Fat
This is just a sample. It’s my “Base Eating Plan”, and I default to this plan many days (or at least for many meals unless I make plans otherwise). If my wife makes fish for dinner, I sub that for the Chicken. If I want an omelette for breakfast, I sub it for the toast. I can plug in different veggies. Etc. Etc. Once you get in the habit of what your “Base Routine” is, you can get into a very sustainable long-term healthy lifestyle change. My Base Eating Plan gives you a good idea of how I space out my meals and snacks, how I balance the protein / carbs / fats throughout the day, and hit my goal of 3,000 calories of ALL very healthy food!
Keep Bringing it on the nutrition! That’s the most important part gang!
235 Responses to “My 3,000 Calorie Diet”
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Hey Coach,
I’m very motivated by your results. I have a quick question that, upon searching through google, seems to have a wide variance of answers.
I’m 6’0, 22, and 221.4 lbs. The P90x nutrition guide puts me on the 3000 calorie diet. Is this too much? Should I try it for a few weeks and monitor my weight? Should I do 2400? Some hybrid of the two?
I really appreciate the time you take to give personalized advice.
Regards,
Thomas from Mississippi
Hey Thomas, if you want to lose weight, then yes that’s too much. Read my article “dialing it in” in the nutrition zone to learn how I (and hundreds of others I’ve coached) rocked our results!!! http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
hey coach
on this you say that 1 ounce of chicken breast has about 25 calories, but every where i check (including my fitness pal) says 1 ounce has double that. i was just wondering because it seems like a lot of calories in one piece of chicken breast and i can’t seem to find a reasonable
and also do you know how many are in a steak?
thanks again
You must be looking at “cooked” versions to get readings in the 50 cal / oz range on chicken. Raw, uncooked chicken white breast meat with no skin is about 25 cals per ounce across the board, and you’ll see that on MFP and any other nutrition tracking database.
alright thanks coach
whats does results mean on the, Results / Recovery Formula?
Results means that it helps your results Garrett :-). Look at the product description and you’ll see more details of how the results recovery formula is designed to maximize your results = http://teamripped.com/supplements/p90x-resultsrecovery
okay thanks, this all is a bit overwhelming to me don’t really know where to begin.
You are doing fine man! Just stick with it. It gets easier the more you do it.
I believe Im going to follow this meal plan insted of the p90x. I made you my coach my user name is GarrettMoreno. I’ll keep you posted. I also filled out the info for a free sample of shakeology. You wouldn’t happen to know about how long that takes to arrive? Thanks for the help
I mail them out a couple times per week, so not long man.
ok cool, ill be on the look out for it.
Got the sample in today. Awesome stuff already ordered my 30day supply :)
Thanks Garrett!
Hey coach,
Im ready to switch from fat shreddar to the next phase. I came up with diet of 2940 calories where I have 46% carbs, 38% protein, 18% fats. (340g carbs/280g protein/59g fat)
Will that diet allow me to keep my weight stable while losing some remaining body fat? Or will I gain body fat through that diet?
That sounds good Michael. You’ll just need to monitor your body fat and weight over the first couple weeks that you switch and see how you do, then adjust as necessary.
If you keep the maintenance calorie level for a long time.. Will you see body fat continuing to drop but at a lower pace than fat shreddar? I mean i dont think fat shreddar is neccesary anymore because I want to pack on more muscle, but i still want to lose some body fat over a 6 month period.
Does a 3000 calorie diet make you gain weight though? Or is the weight supposed to be constant?
Hey Michael, it depends on whether or not 3,000 cals is at/above/below your true maintenance level. Like I said already, you’ll just need to monitor your body fat and weight over the first couple weeks that you switch and see how you do, then adjust as necessary.
Ok thanks coach.
Im near 10-11% body fat right now and I can see a 4 pack, not 6. But i dont care about getting a 6 pack. Ill be happy with 4 pack and being at constant 10% body fat while toning and improving muscle, but remaining at around same weight.
For this goal I should be at a 40/40/20 ratio spread correct? Sorry if you answered this already.lol, just being cautious.
Yeah, the 40/40/20 is perfect, just like I outlined in the diet above.
Hey coach, I’ve started second round with P90X2. My first round of P90X I was on the fat shredder at 1800 calories with the zig zag for the last month and got down to about 9.0-9.5% bf and 151 lbs(Pics and Vid to come shortley). I have started my engergy booster diet and set my caloric level at 2500 with the 40/40/20. I didn’t use the new standards with the P90X2 nutrition guide because I didn’t want to eat 30% of my calories in fat. Just like you I want to take this round to fine tune my results while letting my muscles get stronger. What additional % of bf can one expect to loose while on the energy booster? From what I understand you lost an additional 2-3% bf, is that a general rule of thumb?Thank you for the advice!
2-3% over the course of a round is a good assumption.
Hey Coach, is there something else i can use as a substitute for Shakeology?
Hey Gonzalo, read this = http://teamripped.com/shakeology/shakeology-alternative
Coach did you zig zag with this diet? I am on second week of round two and hesitant to up my calories. I want to lose about 2-3% more bf.
No Jason, I didn’t zig zag on my maintenance diet. I stuck to a steady 3000 cals per day.
hi coach wayne, i have to ask u some question:
first, in ur 3000 cal diet u put 350g of prot…i dont think u can weight 175kg to bring that total of protein (i always heard from personal trainers and body builders that the max prot portion to don’t damage ur kidneys is 2g of prot every kg of weight)…so why u put more than 4g of prot every kg?
second, i always heard that to gain muscle u need to get weight eating lot of calories more than ur basal metabolism and off course eating lot of carb cause carb are the best to get weight…after that u can get something like 0,5 kg of new muscles and 2,5kg of fat…that’s the body building routine and only after u can try to get definition. is it wrong? if yes, why?
third: i always heard that fruit is not good for every diet cause it containes sugar that will be never used by ur organism (maybe in some extreme condition only) and that means u cannot burn it (this is the motivation why all bodybuilders use multivitaminics), so why u add fruit in ur diet?
im asking u all this question cause my weight is 65kg (im not american i use kg not lbs) and i eat 3100cal in legs and back days,2800cal in all other days and 1 recover day where i can eat all what i want (that is the normal bb routine for mass) to recharge glycogen for all week. my diet is made by a friend that is a bb with 10 year experience, but i wanna ur opinion to be sure that im doing wrong or right. thx for attention:)
Hey Faby, there are as many opinions on nutrition as there are people out there. Just like there are opinions on workout programs. I’ve found that P90X has worked much better for me and all of the people I coach than other forms of exercise (lifting at the gym, cross fit, etc). It’s not that those other things are wrong. I have just found that it’s more likely for a person to have success following the plan that the experts at Beachbody have put together.
The same is true of the nutrition plan. There are TONS of nutrition plans out there — balanced like the P90X plan (and mine), high carb, zero carb, high protein, vegan, vegetarian, raw, paleo, ketogenic, and on and on.
Research them and do what you are comfortable with. I have found that the balanced P90X approach to nutrition has worked incredibly well for me and a whole slew of others who I’ve coached through it. But if you are more comfortable doing your own thing, that’s fine. It’s your fitness and your body.
Hope that makes sense!
hey coach
sorry again for the situation earlier about the shakeology samples, but i was wondering if you could help me one more time on something that’s been bothering me during p90x?
When i test my body fat it says i have something around 4%(which i know for a fact i don’t have), i don’t have a lot but deffinalty not that low. i have a little bit of loose skin and was just wondering if you knew of anything that i might be doing wrong? i use the callipers and usually the 3 or 5 area method.
Thanks and again sorry for earlier
Hey Power, have you watched youtube videos on how to measure body fat? It shouldn’t pinch that little unless you are really ripped (which you might be, IDK).
hey wayne i just sent u an email if u cud check it out for me:)), see if i made a good maintanance diet..thx!!
I’ll check it and let you know!
Thanx coach for the email!, Does it really matter if i start out on 2400 or 2500? i still want to get rid of that last % of bf so im assuming it really doesnt matter lol? and can i still just do 1 scoop of r&r orwid u recommend doing 2 scoops now
It’s just a range so stay between 2400 and 2500 and after a week or 2 you can adjust as needed.