My 1900 Calorie Diet
Below is my post for those of you who keep asking me exactly what I ate as I went through Round 1. It may not be super-exiting, but it worked! Enjoy!
For those of you who are really crazy and want to do exactly what I did (haha), let me break down for you exactly what I ate. Feel free to do what you want, but if you’d like to use what I did as an example (or just plain copy it), I believe you’ll get great results like I did! Here it goes! These are some sample days, taken straight out of my Tap & Track. (Adjust your serving sizes to meet your specific calorie goals for the day)
Sample Day 1 (1896 cals, 244 protein/158 carb / 34 fat) (51%/33%/16%)
Breakfast =
Shakeology (1 scoop Shakeology, 1 scoop GNC Wheybolic Extreme 60, 2 tablespoons PB2 powdered peanut butter) = 256 cals / 40 p/22c/2f
2 slices wheat toast (Nature’s Own) = 100 cals / 8p/20c/2f
AM Snack =
Beef jerkey (2 oz) =160 cals / 30 p/6c/2f
Apple (1 large) = 116 cals / 0p/30c/0f
Lunch =
Chicken lunchmeat (8 oz.) =225 cals / 36p/8c/4f
Baby carrots (20) = 70 cals / 0p/16c/0f
Pure Protein bar = 180 cals / 20p/17c/4.5f
PM Snack =
Almonds (24 nuts) =160 cals / 6p/6c/14f
Low fat string cheese (Crystal Farms) = 50 cals / 7p/1c/2.5f
PM Snack =
1.5 scoops Whey protein powder (Wheybolic Extreme 60) = 140 cals / 30p/3.4c/0.5f
Dinner =
Chicken breast (12 ounces) =300 cals / 60p/0c/3f
Steamed green beans (3.5 cups — a LOT!!) = 140 cals / 7p/28c/0f
Sample Day 2 (1923 cals, 222 protein / 187 carbs / 29 fats) (48%/36%/15%)
Breakfast =
Shakeology (1 scoop Shakeology, 1 scoop GNC Wheybolic Extreme 60, 2 tablespoons PB2 powdered peanut butter) = 256 cals / 40 p/22c/2f
Cheerios (1 cup dry, no milk) = 100 cals / 3p/20c/2f
AM Snack =
Pure Protein bar = 180 cals / 20p/17c/4.5f
Lunch =
Tuna (canned Albacore tuna in water, 2 cans) = 240 cals / 44p/0c/2f
Baby carrots (20) = 70 cals / 0p/16c/0f
Banana (1 large) = 120 cals / 1p/31c/0f
PM Snack =
Beef jerkey (2 oz) =160 cals / 30 p/6c/2f
Apple (1 large) = 116 cals / 0p/30c/0f
PM Snack =
2 scoops Whey protein powder (Wheybolic Extreme 60) = 186 cals / 40p/4.5c/0.5f
Dinner =
Taco Salad (5 oz romaine lettuce, 8 oz ground turkey with taco seasoning, 1/2 cup canned black beans) (*No chips or tortillas. Suck it up!) 485 cals/ 50p/29c/16f
These are just a couple sample days that you can use as a template. You can either follow them exactly, do something similar, or make substitutions that suit your tastes. You can do fish, yogurt, other types of fruits, etc. There are lots of options.
The key, though, is to learn how to TRACK YOUR NUTRITION so that you can make changes to the diet and yet still hit the daily target %. I’ve written much about Nutrition Tracking and how I dialed in my calorie deficit in the Nutrition All-In-One resource, so be sure you look at that for more details!
They key is to try to stay under 20% fats and close to or over 50% protein. Your carbs can be in the 30% range, unless (like me) you prefer to go a bit lower on fats so that you can exchange them for a few extra carbs. I prefer carbs over fats anyways.
Don’t get me wrong, there were MANY other things I ate during the 90 days, but these sample meals cover over 90% of what I ate as a default daily diet. My dinners were usually a lean meat (chicken, fish, etc.) and lots of veggies. Sometimes I got creative and did something like that taco salad I mentioned above. But usually it was run of the mill lean meat and veggies (like broccoli or green beans).
I tried to keep bread and rice to a minimum since they pack so many carbs. They are HEALTHY carbs, so you can use them if you want, but be sure you are tracking it so that you know how much you are getting and to be sure it doesn’t blow your fat shredder %.
When I ate out, I always looked for green salad with grilled chicken, or steamed veggies with either chicken or fish. Dressings, butter, and bread will KILL your diet. Avoid them like the plague!!!
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Is consuming 50% of your daily calories from protein ok? I have read that you should have a lot less than that. I am not currently doing p90x but I just do about 30 mins of cardio a day. Is it ok to eat 50% protein. (It seems to have worked pretty well for you!)
Thanks
Hey Spencer, 50% protein is the fat shredder P90X diet. It’s fully explained and discussed in the P90X nutrition guide as to how it coordinates with the exercise schedule for those doing the P90X program. I know that doesn’t make a lot of sense to you since you aren’t doing the workouts or the nutrition plan, but if you ever decide to, it will :-)
Hey, first Id like to apologize for being such an annoying one with questions non stop! I’m just really lost right now..
So yes, I have started Insanity and will be on day 5 tomorrow. Its going well except my diet is collapsing on itself. Im starting to really hurt myself and not follow the plan( no, I’m not eating mcdonalds or anything bad, its just extra calories..)..I feel like I know WHY I’m doing this. It’s because I have been trying my best to stay at a fat shredder diet and very LOW calories each day for so long( approximately mid september till now) that my body just can’t handle it anymore. I feel like the best thing for me to do might be to move onto a bulk now and work on putting that extra muscle on until I feel Im capable of going back to a shredder diet. What do you think? i REALLY need your help coach!
Hey Justin, no worries man! I’m happy to try to help!
If that’s what your body is telling you (and you’d know because you’ve been doing it long enough to develop the habits), then go ahead and switch it up. Do a bulking phase for 2-3 months, give your body a new goal, and then come back to cutting. You may find that more effective since you’ve been doing basically the same strategy for close to 6 months.
Coach, I continue to bring it!!!
Over the past week I learn to stay within my calorie intake (1900 Cals 50/30/20) and so far I feel energized, even in the morning when I get up to work out. This weekend is going to be a challenge; I am going to be away for 3 days, skiing (good cardio), I am packing my DVDs but I am a bit concern about my diet. I read your article on eating out, and I am also packing my snacks. It is going to be challenging but I am working hard and will stay within my range.
I am 5’2 203 33%body fat. how many calories do I need doing the p90x I need to lose and tone. really confused I am just starting the program.
Hey DeAnn, check my “getting started” tab, especially the nutrition links like “dialing it in”. Welcome!!
if Im bulking and trying to gain as much muscle as possible, What should keep my macronutrients at? would it be carbs proteins fats: 50-30-20 or 40-40-20?
also I’ve heard different things about creatine monohydrate, a friend of mine tells me to take it 45 mins before a workout, yet from others at supplement stores tell me to add it into my shake after workout, which is best?
PS its creatine mono pure from all max
Hey Justin, you will want 50% carbs while going for max bulking. And with creatine, if you are taking a PWO with creatine before your workout, take your creatine mono after the workout with your recovery drink. If you aren’t taking a PWO, take your creatine before. Hope that helps!
Sounds good! and since I’m just doing one phase of a p90x program, to get the maximal results, is it best to just do P90X phase 3? since it has more variety?
Yes Justin, that’s what I would do.
Hey coach,
You think 1500 cal/day will be sufficient for p90x for me; I’m 6′ 200lbs. My diet will be 50/30/10 protein carbs fats… Whatcha think?
You can start with that and see Ethan. You may need to bump it up a bit, but just listen to your body and see how you feel at that level.
Will do, thanks again!
Coach do you measure your food cooked or raw? Just curious because I just cooked a chicken breast for lunch and it was 10oz raw and dropped to 8oz after cooked. Quite a big difference on tracking it.
Hey Jason, you can do it either way. But whichever way you measure it, make sure that matches to how you track it (there is tracking data for chicken raw and chicken cooked). I use the tracking info for raw frozen breasts since that matches the way it’s packaged when I get it.
Coach,
Quick question. I noticed that on your lift days you eat more. About 300 calories or so. Why is that? I feel like I burn more during my cardio days than I do on my lift days. Or is it that you are just adding extra protein to supply your muscles?
Hey Marlon, I only did that on my bulking diet as a way to fuel the muscles more for recovery on lift days. I have never done that on a maintenance or fat shredder diet.
Got it. Thanks Coach.