My Nutrition Plan
Below is the overviw of my Nutrition Plan during Round 1 of P90X
Bar far the most common questions I’ve had from people who saw my transformation are about my diet. I had amazing results, and it definitely has a lot to do with my nutrition. So here’s what I did (in a nutshell):
*I followed the FAT SHREDDER plan for the first 2 months (50% protein, 30% carbs, 20% fat). For the 3rd month, I upped the carbs closer to 40% (like Phase 2).
*I ran at a calorie DEFICIT the whole time. The nutrition guide recommended 3,000 calories per day for someone my size, and if I was interested in maintaining my weight, 3,000 would have worked fine, but I wanted to lose a lot of body fat, so I targeted 2,000 calories as my daily goal. If you choose to run a calorie deficit like I did, it’s important that you listen to your body and give it a little more if you start bonking during the workouts.
(As a side note, for Round 2, since I have gotten to a low body fat % from Round 1, I am experimenting with more calories to see how my body responds. I’ve been at 2500 calories per day so far in Round 2, and have actually lost a couple more pounds. I will soon up it to 2800 and monitor my body fat %. I feel like I get to pig out now and I’m staying ripped! This is great!!)
*I NEVER CHEATED. No cheat meals. No cheat days. No bites of the kids’ desserts. NONE!!! One cheat meal can slow down your progress by 2 or 3 days. Is it worth it to you? I didn’t want to do anything to sabotage the hard work I was putting into the workouts.
*I kept track of everything I ate (via an iPhone app called Tap and Track). They say that people who just “try to eat healthy” will actually consume 50% more calories than people who track their calories. I tracked everything that went into my mouth for the entire Round 1, and in fact it has become so easy to do using Tap and Track that I still do it every day.
*I did not make the actual meals in the nutrition guide. It’s not practical for me to make all that stuff. What I did instead is make meals that fit my tastes, fit into the right % of protein, carbs, and fats, and fit with my schedule. I have a few meals I rotate depending on what I’m in the mood for, and I have a good list of snacks that work on the go and meet my criteria.
*I try to consume most of my carbs in the morning, but go heavier on the protein in the evening. I also don’t eat for at least 2-3 hours before bed.
*I gave up Pop (even my diet pop!) That was tough!
*I ate 3 meals of 400-450 cals each (breakfast, lunch, dinner), and 3 snacks (one morning snack, 2 afternoon snacks) of 200-250 cals each.
*I found healthy ways to meet my cravings for a treat (sugar free jello, flavored water packets, jerky, fat free/sugar free yogurt, light popcorn, and of course my chocolate deluxe protein bars!)
273 Responses to “My Nutrition Plan”
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hey coach.
just a quick question,
are nopales good to eat?
Hey Geo, I never eat nopales. What are they? :-)
since i dont know how to explain, i found this article.
http://www.livestrong.com/article/158059-nopal-cactus-nutrition-facts/
i had this question, because my mother is making them with cut onions and tomatoes. :D
Hey Geo, I have never eaten cactus, so I’m not the person to ask, but nutritionally it looks fine.
i tried it, along with chicken breast and it was actually pretty good :D
Great, thanks for getting back to me. I figured you would probably need something in your body while you are sleeping (whey protein).
Hey coach,
I am 13 years old and want to eat healthy and have a healthy lifestyle. My height is 5′ 3″ and I am 95 lbs. what should my daily calorie intake be? Also what should my percentages be of carbs, protein and fat?
Thanks
Hey Spencer, that totally depends on your goals (build muscle, lose body fat, etc.) your metabolism, and the workout / exercise program you are doing. Start by reading my article “dialing it in” in my Nutrition All In One, and then adjust depending your goals and exercise level.
http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
Hope that helps!
Yes! Thank you. If I want to maintain my weight what percentages should I go with?
Thanks
You should go with the balanced 40/40/20 plan to start and see how you do. You may find it necessary to go to the phase 3 plan but start off at the phase 2.
SO will it be ok if I go with the fat shredder diet even if I am not currently doing p90x? I am just doing the eliptical and jogging.
Thanks
Sure Spencer, the fat shredder diet is a great diet for dropping body fat no matter what your exercise program is.
Sorry for all the questions, I don’t know who else to ask. I have a lot of stubborn fat and love handles. My stomach is pretty form and I can see abs but those love handles just won’t go away. I saw that in your transformation you had them too and after the 90 days they were completely gone. Is there anything special i need to do to get rid of the love handles?
Well, Spencer, doing some resistance training would sure help to build core strength, muscle, and tone (right now you said you are just doing steady state cardio which isn’t super effective at getting ripped).
Is there anything else that might be able to melt off that fat? Maybe eating certain foods?
Thanks
Sure Spencer, following the fat shredder diet will help you lose body fat. High protein, low fat, low simple carbs.
Thanks so much for all the help Coach Wayne!
Hey Coach, I just finished my first week of P90X. So far, I’ve lost 5lbs. My question is why did you give up diet soda besides the fact it has loads of sodium. It doesn’t interfer with carbs, fats or proteins for the day. I am asking because like you, I was hooked on soda.
Way to go Mike! Read this = http://teamripped.com/pop-diet-pop
hey coach
can you email me a detail nutrition plan regime so i can get an idea of what foods and portions i need to start a weight loss diet/program. i am 6’1 270 lbs. swrow123@yahoo.com
thanks
spencer rowley
No Spencer, I can’t/won’t email you a regime. But you can look at my sample diets, read my articles on nutrition tracking, and all my tips on what foods will help you maximize your results. Then you won’t need me to tell you what to eat. You’ll KNOW for yourself!
Read this = http://teamripped.com/give-a-man-a-fish
Then read this = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
Bring it!
Hi Coach,
What time in the day did you exercise, and when and what did you eat around your exercise time, before and after especially when it came to recovery drink protein/creatine, vitamines and also their quantities? Many thanks
Sarmed.
Good questions Sarmed! I covered all of them in my most recent YouTube video, so check it out here = http://www.youtube.com/watch?v=H_OlOExFjkk