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,
Paul here,
Im on round 2 p90x with inanity day 45, I started this round 12%B.F and now Im about 9%, Im still on the fat shredder probably between 1500- 1800 calories per day, weight is shifting slowly will I keep this up till I hit 6% B.F thats where I want to be?? Thanks Coach
Paul
That sounds perfect Paul. Way to go!
Cheers Coach!!!
ill send you my day 180 photos :)
Paul
hey coach,
I was going through this nutrition plan and id like to ask you..
do you have some food item that can replace the protein shake because i dont seem to tolerate very well..please help
thanks coach
Hey Justin, you can sub any high protein food with low carbs and fat (like any lean meat). You can also try a different form of protein powder if you are sensitive to whey (like soy, rice, or pea protein). Hope that helps!
Hey Coach,
Do I do 3,000 cals everyday?? including cardio and recovery?? obviously drop the recovery drink on rest days but do I add in extra cals to make up for it??
I cannot get shakeology, and I am looking at your 3,000 cal nutrition, finding it hard to find other foods to sub for it!! so much food to take in!! in one day!!
this is what i have so far:
7;30 1 scoop pro shake,= 120 cals
8;00 3 scoops Jack3d
9;30 recovery drink = 300 cals
BREAKFAST
10;15 1 cup dry oatmeal + walnut + honey +6 egg whites = 450 cals
SNACK
12;30 2 scoops pro shake + almonds = 350
LUNCH
3;00 2 slices brown bread 9 ounces chicken + apple = 600 cals
SNACK
5;00 1 can tuna, raw carrotts + cottage cheese = 300
DINNER
7;00 6 ounces turkey, 1 dry cup of brown rice + 2 portions of veg + sauce, = 600 cals
SNACK
9;00 1 scoop proshake = 120 cals
TOTAL = 2,840.
this okay?? or add some more??
thanks coach
Paul
Sure Paul, that’s a great way to start. You’ll just have to see how you do at that calorie level and adjust as needed. It seems like a lot of food but you will love all the energy you’ll have! And yes, do that every day, even rest and cardio days, but on the rest days just skip the recovery drink (and thus your calorie total for the day will be slightly less, but that’s okay because you are burning less as well with no workout on that day).
Thanks again Coach
Paul
Hey Coach Wayne,
I have a few questions, hope u dont mind!!!
I have a wheat allergy so I dnt eat brown bread at all really seen as most brown bread has wheat, i am moving onto 3,000 cal 40/40/20 in 2 weeks time, so for breakfast carbs i was thinking of oatibix there made from oats and barley, and lunch carbs i was thinking good old fashioned oatmeal, and dinner carbs brown rice or buckwheat pasta, do you think this would be ok?? ill have the occasional slice of cornbread toasted too, + 1 other question!! could you sub brown rice for black beans or chick peas or pinto beans??? sometimes i just do not have the time to cook brown rice,
Hope you can help, Thank you for your time
Tom
Hey Tom, sorry you have a wheat allergy! Lots of folks have gluten allergies so they have to avoid wheat as well. Luckily there are LOTS of alternatives (like you mentioned — oats, barley, brown rice, beans, fruit, veggies, etc.). You can get your carbs from lots of things other than wheat. Also, try some rice noodles and rice tortillas — they are a handy way to enjoy some of those “wheat” style items without the wheat. Hope that helps!
In fact, many of the folks in the vegan challenge (which launches today) are going gluten free, which means they won’t be eating any wheat products. I am still going to have one peanut butter sandwich per day (made with my wife’s homemade wheat bread) so I won’t be totally gluten free, but other than that I will be consuming no wheat.
Way to go Coach I wish everyone the best in the Vegan Challenge!! I am not ready for the vegan challenge as of yet but love to try it next yr,
Will you be posting the gluten free +vegan nutrition on your site?? Thanks again Wayne for all your help :)
Cheers Tom
BRING IT!!!!
Eventually Tom, yes!
Hey Coach
Im about 5’8″, My wt. is 180, I was a big fat guy around the middle. Ive lost alot of Wt. Will that mid section tighten up? Also Im starting phase two next week. Im very tired all day after work out. Im taking in about 1700 calories. I want to amp up my intake of calories and Carbs but im scared i will put back on Wt. What are your sugestions?
Hey David, congrats on the progress! By tightening up, are you referring to just loose skin or do you still have body fat in that area? I’ve written a couple articles that will help you decide what to do from here:
“stubborn belly fat”
“body fat vs. bulk”
“dialing it in”
Hope that helps! Let me know if you have other questions!
Hey Wayne,
This looks pretty straight forward, I think I’m going to follow this for the next 90 days and see where it takes me. I have gone from 178lbs to 153lbs doing P90x and Insanity but I’d really like to build mass.
I just picked up a supplement called ‘Serious Mass’ and was thinking of just taking 1 scoop a day (I believe 600 calories) instead of several protein shakes as you mentioned above. Do you see any reason I couldn’t do this?
I will be shooting for 6-8 reps, heavy weight and just sticking to strength workouts this round and probably light cardio.
Hey John, I’ve never used a mass gainer, but you can try it. They are designed best for guys who find it impossible to gain weight (that’s why they have so many calories and carbs in them). So if you try it, just monitor your body fat because I know for a guy like me, if I were to take a mass gainer I’d pack on lbs and body fat quickly.
Hey coach, is it true that after you eat you have to stay on your feet for at least two hours so the food can digest and not turn to fat?
No Jerry, that’s not true.
Hi Wayne,
First let me congratulate on your results; very inspirational!
just like you, I was a former college athlete; I played b-ball. I am 6’7” and 265 right now. In playing days I was 210 during season and 225 off… (most of the gaining was done in muscle, which i’d lose during the course of the season since in the 90′s we ate healthy, but it wasn’t as important or at least it wasn’t looked at with such accuracy as it is now.)
I have done P90x in the past (only one round) about 3 years ago, and i was able to achieve my goal of 225 and 7%-8% body fat. however, since then, i have drifted to the dark side again now i calculated my body fat to be around 16%-17% at 255.
i must admit that i never understood the meal portion approach (had a really hard time achieving my goals per level which was frustrating and also made me stayed on each nutrition level more than anticipated.
I will give your method of nutrition a try and will let you know my results.
I have 3 questions for you:
1) your base plan has it at 3100 calories, do you use it as Fat Shredded? i ask since i noticed that you have about 3 portions of grains. however i noticed that in the P90X book it says only 2 portions of grains. Do these 2 approaches reconcile with the amount of grains?
2) do you only workout in the mornings (530)? or do you also do in the afternoon. if yes, where would you do it (let’s say i was doing P90x doubles)
3) pull ups… (not a eating question!) they were always the hardest of all the things i did in P90x. when i finished it, i was only able to do about 12 unassisted; now I’m back at doing only 3. got really long-monkey arms. saw your tips on pull ups, do you have any additional articles on them, and the quickest way to master them?
P.s.: it was one of your youtube videos what made me dust off my old set of P90x dvds and books! sorry for the long email…
Hey Adrian, this 3,000 cal plan isn’t my fat shredder plan. That would be the 1900 cal fat shredder diet. This was my maintenance plan after I had lost the body fat. Also, I didn’t follow the portion plan. In fact, I hate the portion plan!
I only did one workout per day (mornings).
Pullups just take persistence. If you had improved to doing 12 unassisted, that’s really good for one round results. If you’ll stick with it this time you should get to there and beyond. Pushing play every day is the key.
And be sure you look at my “nutrition all in one” section (which is in the “nutrition zone” tab) because you will learn A LOT in there!
Bring it!
ooooh! that’s what i did wrong the first time around lol!!!! My results were great, but never as good as yours!
one question though, did you maintain the 1900 diet for the whole 90 days in your first round? when did you switched to the 3,000 calory-diet? or did you go into something in between let’s say 2500 and the 3000?
Yes Adrian, I kept a 1900 cal diet until I was down to 8% body fat (which was after 3 months). Then I transitioned up to a maintenance level of 3,000 cals.
thanks coach, will give it a go!!!
Hey Wayne, I’m on round 4 phase 2 of p90x, I just started a daily eating plan. I usually take in a peanut butter sandwich every morning (100% whole wheat bread and 2 tablespoons natural peanut butter) is it okay to take in the majority of my fat intake in the morning? I’m looking to build a little more muscle while losing 1 more percent of body fat.
Sure Luke, that’s just fine.
Hey coach I noticed you didn’t have anything til after your workout. I’ve read so many articles about working out on an empty stomach first thing in the morning that I don’t know what I should do so I was wondering what you thought about it?
Hey Dylan, I’ve done it both ways. Here’s my thoughts on it = http://teamripped.com/work-out-on-an-empty-stomach
Hey coach, I’m 16, been on a cutting diet but just got off a few days ago, I usually take in about 1800 calories a day. I weigh 137, I’m looking to gain mass while losing the last 2% body fat, should I start taking in 2400 calories or will that just make me gain body fat? I’m on a p90x/ insanity hybrid.
Hey Alan, going to 2400 is a great idea at this point, and no, you shouldn’t gain any body fat at that level, especially doing the hybrid. Go for it! But do keep me posted!
Will do Wayne, thanks! Should I up my carbs to 240 instead of 180? Kind of like a bulking phase? Or keep them at 180?
Hey Alan, 240 would be a good target on carbs, yes.
Hey Wayne,
I started a round of P90X2 and got about 1/2 through Phase 2 and just fell out of the workouts.
I’ve struggled a lot with my diet over the years but have gone from about 178lbs down to 155lbs. Granted I am not ‘ripped’ I have a lot of people tell me I should try to put on some muscle and I am ‘too skinny’ lately.
I like how simple this bulking schedule is laid out but I have some questions for you.
1. How much water did you drink a day for this schedule? I have access to 16.9 Fl Oz Poland Springs water bottles I drink every day (I only drink water and Shakeology)
2. Do you think there is an issue eating almonds that are flavored? I.E. BBQ Habanero, Lightly Salted etc?
3. When you have chicken, do you eat Deli Sliced chicken breast or do you cook Chicken breast?
If you cook chicken, how do you prepare it and what types of seasoning do you commonly use?
I want to cook my chicken in bulk on the weekend and then eat it every day. I am not a huge fan on left overs so I’m trying to come up with what works best.I’ve found sometimes when using an oven or George Foreman to cook chicken it does not come out so great or it’s hit or miss so I end up not even bothering with it. Currently the best thing I’ve found is to cook my chicken breast on the stove top with olive oil, this usually comes out really tender and tastes good. I just wanted your opinion on this and how you prepare it.
Also do you buy frozen and thaw it? What have you found works best? I noticed when I freeze chicken and attempt to thaw it and cook it, the quality and taste does not always come out so great but again it’s a learning process I suppose.
4. What time do you go to bed every night following this schedule with 5:30am workouts?
5. I found Bush’s Black Beans is common in stores local to me, do you just buy regular Black Beans? I noticed in some stores they had a 50% sodium can, what brand and type do you buy?
6. Last question for now – I’d like to make a detailed video showing all the food I plan to eat following this post. I plan to call it the “The Wayne Wyatt Bulking Diet” and give you credit of course by linking this post. I want your permission before I do this.
My goal is to put on some muscle and start over with month two of P90X2, so I’d follow this schedule for 2 months doing phase 2 & 3. I’d most likely skip the mobility workout (5 workouts a week).
Let me know what you think and I appreciate your time reading my post!
Hey John, I’m on my iPhone this weekend so I can’t really write you a novel of an answer here, but let me just give you some highlights =
Check out my article “my schedule”.
Watch my most recent YouTube video that shows my food and nutrition. I made it just a week ago and it’s very current. It shows my meats, my beans, water recommendations, etc. (basically answers to all of the questions you just asked). Honestly, the brand and canned vs dry / thaw vs frozen doesn’t make much difference.
Best of luck with the bulking plan! Keep me posted on your progress!
Thanks for the fast reply Wayne, I spent an hour watching your videos on youtube today and found the nutrition videos helpful. I will keep you posted with my progress.
One quick question, I noticed in your first nutrition video you had pre-grilled Tyson chicken.. I found this at Shaws tonight and picked it up. Looks to be just some sodium added, anything wrong with eating this vs. taking the time to cook chicken from scratch?
Yes John, that will be fine. It’s a very small amount, and won’t affect your totals by much. Keep it up!!!
Hey Wayne, im currently moving up to a 2400 calorie diet (20/40/40) but it recommends I take in 51g fat, 230g carbs, and 230g protein. I only weigh 140, couldn’t that much protein harm my body?
Hey Robert, those calculations are exactly correct for a phase 2 energy booster diet at 2400 cals. Why do you think that will hurt your body? Beachbody and their team of nutritional experts wouldn’t tell you to follow a diet that will hurt your body. You must be reading opinions on the Internet about 1g of protein per lb of body weight. Is that why you ask?
Yes that’s why I asked, I hear that taking in that much protein could damage my kidneys. I was planning on doing my entire 5th round of p90x on this ratio. Would that be safe?
It’s definitely safe Robert. Just like the P90X guide states on the energy booster plan, many choose to stay on those % indefinitely. Re-read that section of your guide for more details.
Hey Wayne,
Thought I’d just let you know I’ve been following this for the past 3 days and it’s working fine so far. I found myself actually hungry in the afternoon but I am still adjusting my sleep schedule to hit both the 7am Shakeology / Toast and 10am almonds with protein powder. I did have to order some R&R formula so I’m waiting on that to come in.
Couple more questions-
1. I know Tony mentions in P90X sometimes he drinks R&R during the workout, I suspect I won’t have much time to drink R&R then go straight to Shakeology before I gotta head out to work. Think it’s ok to just sip it during the workout on water breaks instead of after?
2. I cannot find Turkey Jerky at my local Walmart, I ordered some a couple weeks ago from Amazon (comes in packs of 4 for $20~) but it’s not exactly convenient if I run out. Is this just a preference or is Turkey Jerky better for you than Beef Jerky?
3. Like I said, I am still adjusting myself to waking up early, do you think it’s fine to just drink the 10am 3 Scoops of Whey throughout the day with water? I usually mix one scoop in a Poland Springs water bottle.
I know these questions are maybe a bit obvious but I really want to make sure I’m doing everything I can to get the best results and thought it was worth asking! Thanks!
Hey John! Good to know it’s working for you! Keep it up!
Yes, you can definitely use your R/R during the workout rather than right afterward. That’s perfectly fine.
Turkey jerky isn’t much better at all, actually. I just prefer it to beef jerky (I hate it when I get those strings of grissle in the beef jerky LOL).
Sure, you can drink your whey throughout the day, or adjust the schedule of meals and snacks to best suit you. But you do want to be sure you fuel all day, and not just late in the day.
Keep pushing play man!
Coach, is the Chicken Serving Size weighed before or after its cooked? 8 Ounces raw is not much.
Hey Alex, that’s 8 oz cooked in this example, as you can tell by the calories (200).
Hey coach. I am a very low overall body fat%. Like under 3%. But my lower abdominal region has the highest measurement. 5-6mm. Should I do a 40/40/20 diet at slightly less cals to cut that out or do a fat shredder to get it gone? I don’t want to drop weight anymore. Just body fat. Suggestions?
Hey Nathan, you don’t need a fat shredder diet. I’d suggest the 40/40/20 at a slight deficit (or even the maintenance level) to gradually get the lower belly fat to the level you want it.
What about this study it talks about omega 6 intake:
http://preventdisease.com/news/12/030112_World-Renown-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease.shtml
Hey George, what about it? It is a single doc telling anecdotal evidence about his belief that processed and omega-6 products (corn oil and soy oil) are bad. I don’t have a problem with that. He may be right. It doesn’t affect my diet though either way cuz I use olive oil when cooking and avoid a lot of processed foods already.
Is there something from there you thought jumped out at you that we don’t generally already do with our healthy diets?
Don’t know thats why I asked. I know. Uts and peanutbutter are having omega 6 but I guess those are natural and less harmfull? Bte I follow your diet and it just works great! Thnks for all the help and you look great in p90x 2.
hey coach
do you think a lunch at subway is good? I eat take the whole wheat bread with turkey breast,extra meat, no cheese,no dressing. I looked at their website for nutritional info and it looks good to me. but in the nutrition guide it says that you should not eat more than once a week.
Yes, MC, subway is fine. The biggest drawback is their bread isn’t the healthiest (their whole wheat bread has HFCS in it). But it’s a very solid choice when eating out.