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!
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.
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.
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 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?
liljon84 Do whichever interests you most. Both will work well with your nutrition dialed in. Bring it!
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
Stephan, a pre-workout would help. If you need food, keep it light (like an apple- simple carbs or scoop of whey- protein).
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?
Alexey, check out: www.teamripped.com/calorie-calculator (this formula figures that you are working out 6 days a week)
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!
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.
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
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, 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
Ryan, take some incremental movements. 200-300 more calories a week is a good pace. Much easy to transition.
Sorry so just to be clear, If I lift heavier weight for lower reps it will be for bigger gains?
Danny, yes stick to 6-10 reps.
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?
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).
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!!
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.
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?
Colin, you should look at a lower calorie plan than this. Check out: http://teamripped.com/my-nutritionsupplements/my-sample-diet
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.
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.
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?
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.
Hey coach Two questions 1). Where do you get your bulk almonds? I'm looking for a source cheaper than the grocery store 2). Why do you use the wheybolic from GNC? Just picked up a tub to try it out, wanted to kow if you know if it is better or if you think so and why. Thanks coach. I'm glad your back home and enjoying the new normal with your son. Bring it!
John, check Walmart for bulk almonds. I am sure you can get them at places like Costco too. I liked Wheybolic because it is super pure, it is almost entirely protein. Makes it very easy to use it to hit your protein budgets without messing up any other macros. Thanks! We are doing great!
Coach, Had a question regarding sugar. I try not to eat any added sugar foods but I do track my sugar intake. Since fruits are so high in sugar I have been using them sparingly while on fat shredder. I'm in process of transitioning to energy booster and would like to add more fruit to get more carbs. What is your take on sugar. My recovery drink has 26 grams of sugar by itself., but I think all recovery drinks are high to replenish your glycogen stores. Anyway, what do you think? Do you track them or just include them as carbs only in your macro budget?
John, while on FS I took the same approach. I really limited fruit (to only an apple usually). I believe that is they are from natural sources they are much better. When I moved to maintenance I added more fruit. One thing you can do is watch fiber. Getting between 30-40g of fiber a day will help guide your carb selection. You can't really eat too many simple carbs if you are concerned with fiber.
Hey coach. Things are going great. Getting stronger and leaner everyday. I'm about to start the maintenance phase for the remainder of X2 before bulking with the beast. I'm really nervous about putting on fat. Could you take a look at my fitness pal account. It's public and my screen name is JHartnett04. I know it should be fine , and my maintenance ahold be around 2450 cal/ day. Any advice during the transition from fat shredder to maintenance?
John your diet looks good. As for transitioning, do it slowly. Add 200 a week, until you hit that maintenance level.
I weigh around 141 range, but I found out that Im full to much so I dropped down to 1800-1900 Calories a day. Keeping my daily values the same, is that alright?
Sounds good Eric.
Hey Coach Wayne, I have a question. If I'm on the Energy Booster Level, and im consuming 2,248 Calories a day, and 40/40/20 Daily Value. Will that give me plenty enough of energy to build muscle still. Although I'm missing about 200 calories? Also one more thing can the P90X Nutrition Guide be used also for P90X2? Thank you.
Hey Erik, 2200 could be enough. How much do you weigh?
Do you feel like you were still making strength gains with maintenance diet?
Danny, definitely! After coming off of a deficit diet, maintenance felt great! It really allowed me to push my body.
Thanks, Coach W! I think I am all set to start up tomorrow. Bought everything at the grocery store, got the Amplified Wheybolic Extreme 60 (luckily buy 1 get 2nd 50% off!), so I should be set. Sorry for all the questions, I just want to be sure I get this right before I start. One last minor question. Do you mix in milk with your banana shake? Or do you just put in one Banana, 2 scoops of the Wheybolic and then Ice and water? That should be the last question I have for you! Thanks!
Al, just whey, banana, ice, and water. I don't do many liquids that have calories. If I do, they are usually my whey shakes and my Shakeology!
Thanks coach! I added you on the site. Quick couple of follow up questions. For your lunch and dinner chicken proteins (8oz and 10oz), I will be substituting deli meat in sometimes (both Turkey and Chicken), how much deli meat would you recommend I use to get the same proteins as your 8oz and 10oz chicken? Also,How do you cook the chicken? It seems like with so little room in the nutrition plan, you pretty much have to cook with a non-stick pan plain. Is that how you generally do it? Thanks, Coach! -Al
Al, just search for the deli meat in MFP. Enter how much you want to eat and see how much protein that is. You may have to enter your deli's nutritional facts in if the meat in not in the database. Baking and grilling is great for chicken. Use Pam and season with herbs and spices. Don't use oil or butter.
Hi Coach Wayne, I came across this site as I am prepping to start p90x on Monday. I love the base plan, and to be honest, I am probably going to use it as a template more so than what I have been working on, which has been really time consuming and I am not entirely sure I am even doing it right. I like the idea of using a base eating plan and altering a few things in there as I go along...it works much better with my schedule to do something like that. How do I add you as a coach? I signed up as a club member on the website, and was assigned a coach, but would prefer to just go with you as my coach if I can. Anywayas, after all that, I do have a question. I see myself wanting to switch up the chicken every once in a while so that I don't have to cook chicken all the time. Do you ever substitute the already cooked deli meat chicken in for lunch? I don't eat fish, so I imagine I will be eating a lot of turkey as well, do you ever substitute turkey in either? Thank you for your help! -Al
Hey Al, yes I eat deli meats (chicken and turkey). Just watch out for additives and sodium. For a coach switch, you simply have to send a one line email to coachrelations@teambeachbody.com telling them that you want one of us to be your coach: (WAYNE WYATT, coach # 85984 at wayne@teamripped.com). On the email, make sure to include your FULL NAME and email address. Also, be sure to CC the coach you choose on the email so that we will know to follow up and make sure the switch goes through.
Is there a alternative to almonds incase I get burnt out?
Garrett - Try pistachios. Check their fat content.
Hey I was wondering if you had a spreadsheet of a workout schedule for Insanity/P90X/Asylum.
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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?
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