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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!

308 comments
Skypenguin
Skypenguin

Coach, I would love your input on a diet question.  

I just finished round #1 of P90X a few weeks ago and went into a P90X/Insanity Hybrid listed here on your website.  For my first round, I followed your layout of 1900 calories 50/30/20.  I am a 6"1 male and went from 198lbs to +-175lbs.  I like this body weight.  I wouldn't mind gaining some more, but definitely don't want to go any lower.  I made that mistake before and it wasn't healthy.

My question is, do you recommend someone in my situation go on a 3000 calorie 40/40/20 plan, or something different/lower calories?

Thanks You,
BK

Wynn73
Wynn73

Hey good morning Coach Wayne,

How many how many grams of sugar would you limit to on your energy booster plan. I know you have said 60 grams on Fat shredder and was curious about the amount for the energy booster.

Thanks for all the info Coach!

jason
jason

Hey coach, I weigh 225 with 28%BF, I want to try Body Beast. After running the numbers it says I need to consume 3000 calories. Im doing the lean beast version. Im wondering if this program will really help me lose fat and lower my BF.

John
John

Hey coach, I'm new and starting p90x3 my weight is 245LBs and I'm trying to lose weight and build muscle but plan F says to eat 3000 calories per day. Will I lose weight on this plan?

Chrisss77
Chrisss77

hey coach, yes my maintenance is 2660-2700 in that area after calculating

chrisss77
chrisss77

hey coach i was wondering if my macros hit 35p/45c/20f if that would make any difference if my calories where still 3000? trying to gain lean mass :)

wwr59
wwr59

I would like to see an updated nutrition sample or myfitnesspal section like you have done before. I may be overlooking it if you have recently done one.  Thanks!

bruno1996
bruno1996

food whit high carbs are good for gain muscles? for gain muscels is " P 20% , C 60 and F 20 % or??

whats the best for gain muscels?


Ash1987
Ash1987

Hi Coach Wayne. I'm doing my 3000 calorie diet and hitting P=225 C=375 F=67. I'm currently weighing 185lbs. I just wanted to know with that much carbs how many grams of sugar and fiber shall I try and hit. Thanks

Carlos
Carlos

Hey Coach,

What would you recommend in this situation. I am 172lbs and 11% body fat%. I am about to do a spartan race and about to start Asylum to train for this. I don't want to lose more weight and would actually like to gain 10lbs. The asylum nutrition plan has a daily intake of 1800 calories. I would like to gain weight while also shedding more body fat. Would you recommend upping the calories? Maybe 3000?

Dan
Dan

Hey coach.  For your maintenance diet you described above.........did you stick at 3000 cal every day of the week (i.e. even on rest day etc.)?  Thanks.

liljon84
liljon84

Hey Coach.   I've completed 4 rounds of P90x over the past 13 or 14 months and I'm currently 7 weeks through your P90x/Insanity hybrid.  I'm 28yrs old, 5'6", 134lbs, and have a bf% of 8.5%. I'm currently on the 1700-1900 fat shredder diet. My goal is to get around 6%bf then eventually i would like to bulk... My question is when I'm done with this hybrid round, do you recommend I go directly into a bulking diet or try a maintenance diet for a round. Also, depending on your diet recommedation, which workout do you recommend?...

P.S. the only workouts i have are P90x and Insanity. I plan on purchasing some 1 on 1's in the near future.

Stephan
Stephan

Hi Coach!  What would you suggest to have before workout in the early morning since i doubt i can work out just out of bed at 5h30 am without getting into coma afterward?

Thanks

Stephan

alexey
alexey

hey coach! im an amateur boxer,i weight 165 pounds but i want to droop to 155 pounds and keep that weight for at least 1 year, how many calories should i consume everyday?

Tom S
Tom S

I can't wait to eat like this! Just comparing the maintenance and fat shredder diet for some additional ideas. I am trying to do more of a 45/35/20 fat shredder. I believe I can sustain this for a longer period of time. I was under on my cals today so need to add another shake before bed time and some bigger portions of chicken plus some veggies with dinner and i should be good to go. Q: I'm nervous about having a shake before bed. I like to eat dinner by 7pm so I would drink my shake around 8:30. Have you ever looked into casein protein? Or is 1 or even 2 scoops, if necessary, of wheybolic extreme 60 okay to take before bed? I've heard casein is better for over night as it releases slower. Also, I'd be sure to take it at least 30 min before shutting down for the evening. Just worried about using a shake at the wrong time. Thanks in advance Coach! Congrats again on earning Coach of the Year 2011/2012 back to back!

Sam
Sam

It looked like you had 75-80 carbs on some of your meals and your snacks were as low as 10 carbs. Do you feel like that made you gain a little bf or kept you from staying so lean? I need about 350 carbs a day. Should I stick with about 55-60 carbs for each of my 6 meals and equal calories at each meal. Or could I up the calories and carbs at meals like breakfast and lunch so that I am able to eat smaller snacks. With school it is harder to eat every meal equal and not go a little bigger on breakfast and lunch. Would I be OK to eat 23 carbs before workout at 5:00 then another 70 at breakfast at 6:30. Also are meals/snacks 2 hours apart OK? Sorry for all the questions. Thanks for all you do in teamripped. You are a true inspiration! Thanks

Ryan J.
Ryan J.

Coach, After your round 1 did you jump right into this 3000cal plan or did you slowly increase. I ate 1900 for the first few weeks of round 1 then 1800 then for the last four weeks I ran on 1700 cal. I've been doing about 2000 since finishing round 1. I'm at 179lbs and still at 7-8% BF. Should i go right into eating 2700cal or should I increase a few hundred every week? Ryan

Danny
Danny

Sorry so just to be clear, If I lift heavier weight for lower reps it will be for bigger gains?

Danny
Danny

Hey Coach, Ive been on an 1779 cal diet for the last 8 weeks and Ive dropped the extended holiday weight. From tomorrow I am moving towards energy maximiser but dont want a repeat of the summer so Im doing it incrementily over 4 weeks and continuing to track bodyfat. When working out what difference does aiming for 6-8 reps over 8-10 reps have in this phase? I really want to build up a bit but I dont plan on bulking until after Xmas, can I add more than lean muscle? Even if its slower?

Kat
Kat

Hi Coach! I teach Zumba 4 classes a week! I usually burn up to 900-1000 calories and its not good for me because I'm a very small person. I'm a female, 5"7 and my weight was 132 but its 127 for a week now. I need to intake at 3,000 calories a day. Please HELP!! I need a great meal plan to have so I don't lose weight. FYI I also lift weight and I'm very tone but I need to gain. HELP!!

Colin
Colin

I am desperatly trying to loose weight. I have 4 months and want to loose 50 pounds. I am 294 and want to be 250. If I follow this plan and do a good bit of cardio will i loose the weight in time?

David noguera
David noguera

Coach what's up! Let me tell you I'm down to 7% maybe 6%bf,sick veins all over including lower abs thank god and your help, looking pretty ripped, wish I could send you some pics, now I busted my tail bad and followed the 50/30/20 approach , I'm 5'6" at 154 lbs now, the only thing I changed after a month is that I went from the regular 6 meal a day plan every 3 hours, to a an intermittent fasting type of eating maintaining calories and macros, cardio and weight training as you told me too, that intermittent fasting seems to work very well due to the hormone manipulation, got really good results in one month, now, I think is time to build some new muscle, and that's where I need your most useful advise because I don't want to lose my condition, being ripped looks awesome and impressive , so how do I go about that, don't care if it happens slow just don't want to alter my existing condition( being ripped that is), I'm currently running a hardcore deficit ,usually stay at 1700-1500 cals a day, I usually do cardio every day after weight, but I skipped it today, I never eat more than a gram of carb per lb a day ,it's usually 100 grams a day or less from yams and brown rice,protein is between 180 and 200,and fats about 40-60,now I fast from 8pm until 12 pm (16 hours) ,then from 12 - 4 I do an underfeeding where I only eat once or twice very little cals and no starches, train in the late afternoon and my over feeding period goes from 4-8 pm and I have two very large meals at that period which is after workout and my last meal at 8 pm, all my starches are eaten on those two. Funny thing happened a few days ago, after dieting hardcore for 45 days I cheated big time on my last meal eating like 5500 cals in one sitting from sugars and fats, woke up the next day looking insanely ripped, feeling better than ever and in order to correct the spill over I fasted an entire day, and for some reason my condition got even better. So coach need your help on my next step of building muscle and keeping my condition, how do I transition now? I have to wrap my head around increasing cals since I fear I would lose my condition, by the way coach I'm opossite to a hard gainer , I gain weight very easy, endomorph type, thank you coach and blessings for you and family.

Dan
Dan

Hi Wayne, just got a few quick questions. I've just finished a 2 month insanity/p90x Hybrid and have now decided to move onto an P90x/Asylum hybrid. I slowly want to add mass without adding Bf (at 8% atm), would you recommend a phase of bulking followed by cutting, or slowly adding a few 100 calories over my maintenance of 2,700 calories?

CoachWayne
CoachWayne moderator

I don't know that I would set a limit. I would make sure I'm hitting at least 40g of fiber and then let sugar fall where it does. That fiber intake will naturally limit your sugar intake.

CoachWayne
CoachWayne moderator

@John I would not suspect that you would, and if you do, not at a rate you'd be happy with. I would run Fat Shredder and a deficit. I would also track your nutrition and avoid that portion plan. Focus on cutting the BF and getting ripped first. http://teamripped.com/p90x3-nutrition-guide/

CoachWayne
CoachWayne moderator

@chrisss77  Well your overall calorie total has the biggest impact on whether you lose, maintain, or gain weight. So if 3000 is a surplus you will gain weight. If it is only a 300 calorie surplus you will gain weight relatively slowly (around 1/2# a week) but it will be really lean gains. If 3000 is a 1000 calorie surplus, you'd gain weight faster but have more BF come along. Do you know you maintenance need?

CoachWayne
CoachWayne moderator

@bruno1996 Hey Bruno.  This is the third nutrition question you've asked me today, but I'm worried that you have NOT read any of the stuff I encouraged you to read.  Protein is needed for muscle synthesis.  Carbs are good for energy.  I've given you the links to my nutrition philosophy, and a lot of it is based on your current body composition and your goals.  So please read through that to get a better understanding.  I never suggest 60% carbs so I don't know where you are getting that number.

CoachWayne
CoachWayne moderator

Carlos, No I would recommend cutting BF first and then bulking. You won't put on weight while losing BF. The best you could hope for is to maintain weight while you cut a little BF and add a little muscle. That is an extremely slow process. Pick one goal and stick with it. I would cut with 1800 and Asylum and then worry about bulking. The Asylum would not be the ideal program to add mass either. Check out: www.teamripped.com/big-ripped-or-small-ripped

CoachWayne
CoachWayne moderator

 @liljon84 I would transition up slowly (+200 calories a week) to maintenance and find that mark where your weight just stays the same. Then you can decide if you want to add more calories or run that for a while. 

CoachWayne
CoachWayne moderator

Stephan, a pre-workout would help. If you need food, keep it light (like an apple- simple carbs or scoop of whey- protein).

Coach Wayne
Coach Wayne

Alexey, check out: www.teamripped.com/calorie-calculator (this formula figures that you are working out 6 days a week)

Coach Wayne
Coach Wayne

Tom, a shake at bed won't harm you at all. I never liked any of the casein I tried so that is why I stuck with whey. Casein does digest more slowly though.

Coach Wayne
Coach Wayne

Sam, it didn't impact my bf at all. I liked having larger carb meals earlier in the day. Get them in at times that are easiest for you. I think your plan sounds fine.

Coach Wayne
Coach Wayne

Ryan, take some incremental movements. 200-300 more calories a week is a good pace. Much easy to transition.

Coach Wayne
Coach Wayne

Danny, 6-10 reps will all have the same impact. The lower end will be more strength based and 8-12 is typically seen as hypertrophy (size).

Coach Wayne
Coach Wayne

Kat, this 3000 calorie plan is great then! I suggest using MyFitnessPal.com and tracking your nutrition. I would change your macro goals to 30P/50C/20F since you are not trying to lose weight.

Coach Wayne
Coach Wayne

David, I would then increase calories slowly. Your maintenance may not be as high as you would think. Get that 1700 to 1900 and see how a week at that new target works for you.

Coach Wayne
Coach Wayne

Dan, if you bulk, you will add some fat. Followed by a cut, you could end up at the same BF% with new mass. A slower bulk will limit the amount of fat you'll gain, but it will also slow how quickly you add mass. A really lean bulk would be 300 over maintenance. That should equal about 1/2 lb gain a week.

Wynn73
Wynn73

@CoachWayne  Thanks Coach! I had left 60 grams of sugar in MFP from fat shredder and after switching to Energy booster  I was getting bonked on the sugar because of 3 major culprits... 150 grams of  Apple, 150 grams carrots , 150 grams sweet potato. But I will make sure to hit my 40 grams fiber and let the sugar fall where it may.

Carlos
Carlos

 @CoachWayne

Thanks Coach for your advice and great article as well. I should have also added that I have been at a current 3000 calorie diet, completed p90x twice and  insanity. Performance and agility has improved but the body fat% is coming off at a turtles pace. I am going to go to the 1800 calorie plan then try to gain mass afterwards. Maybe do a hybrid program after Asylum.

Would you say its ok to use either p90x nutrition plan or the insanity nutrition plan while doing the Asylum program to achieve being Ripped !!??

liljon84
liljon84

@CoachWayne I'll do that, Coach. I think my maintenance intake is around 2400 cals with P90x. Should I stick with the P90x/Insanity hybrid or scale it back to the straight P90x routine while doing so?

peterrogers15
peterrogers15

Hi CW

 

I have tried ON Banana casein and it was ok but THE best of ALL shakes is by far the ON Chocolate - being in the UK , I've not had the pleasure of Shakeology so not sure of the chocolate flavour but would highly recommend the ON Chocolate (and I'm not even on commission!).

 

I have been having to alternate workout times due to work commitments so when I'm working out 1st thing, I have Whey straight afterwards and Casein on a night. When I'm working out on an evening, I have Casein mid morning as a filler with a tsp of creatine once a day, and Whey on a night after workout

Carlos
Carlos

 @CoachWayne

 Coach,

 

Thanks for all your help and your timely responses. You're a real motivation to keep striving. I'm going to do the 40/40/20 split while at a 1800 calorie diet. Stay tuned ! Thanks again.

CoachWayne
CoachWayne moderator

Carlos, I would follow the P90X guidelines and track. Always track. 

CoachWayne
CoachWayne moderator

 @liljon84  Do whichever interests you most. Both will work well with your nutrition dialed in. Bring it!

Trackbacks

  1. [...] Phase 1 (weeks 3-4) of P90X2 is mostly sort of cardio and stretching, flexibility, yoga etc, the strength training really kicks in during Phase 2 & 3 (Month two and three). So what I’ve decided to do is re-start Phase 2 and follow Wayne Wyatt’s Bulking diet laid out on his site. You can check that out here. [...]