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 Tips 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!!!
2,081 Responses to “My 1900 Calorie Diet”
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hey wayne! i was wonderimg is it better to get more carbs in the morning or at dinner(like 1cup of organic brown rice with chicken or fish..or do like a bowl of steel cut oats in the morning with egg whites or a shake) and is it ok to do 1/2 a scoop of shakeology and 2 scoops of wheyobolic in the morning with 6 egg whites bcuz sometimes if i do 1 full scoop of shakeology my body reacts really wierd…i get very dizzy and lightheaded:(
Hey Chris, some taper their carbs and do more in the morning and less in the afternoon / evening. I keep it pretty much balanced throughout the day. The one exception I have is that I try to stay away from all carbs after dinner. I will do a scoop of whey in water for my evening snack between dinner and bed.
Hi Coach
As you know our emails are getting threw on time my mail server blocks everything and it comes to me in a virus vault once a month.
I dont believe Im any where near 1900 cal I feel full most of the time definately a new experience eating clean. the idea that after loseing the b.f I want to gain and that means alot more cals makes me smile once I ate that easy this clean habit tells my mind your full enough lol
am I too be getting 250g of protien a day?
and 150 to 180g of carbs?
still at 170 lbs started at 185 ,this is coming to the end of week 3.started at 18.42% b/f an 14.50 now. I dont use any dressings on salads so is extra fruit ok .like pineapple ?
Yes Dan, that’s correct on the macros. Are you tracking it on myfitnesspal?
Can’t you change your email settings? Seems silly that you email me, I reply directly to you, and your email settings put it in a vault for a month. Surely you can change that, right?
I will contact my server and rectify this.
just double checked my whey protien as added to shakeology. and combined this is my count for my shakeology drink 300 cal 53 g protien and 19 carbs
recovery drink I have is called vega 80 cal 4 g protien 17 carbs
Im trying to stay away from any sugar
Yeah that would be awesome Dan. I hate to not be able to respond to your emails.
As for your Shakeology, that’s great. But like I said, be sure you are tracking your daily totals using myfitnesspal or something similar because the key is to accurately hit your daily totals and % for the fat shredder to get the best results.
Did you weigh your food or just use a measuring cup?
I weigh my food with a food scale. Best $20 I ever spent. I can get the exact grams of anything and everything. Takes all the guesswork out. Look for a digital food scale on Amazon.
Hey Coach,
What do you think about coconuts? And also mushrooms?
Hey Alihan, coconuts have lots of electrolytes and are great for you. So are mushrooms. I rarely eat them though as they just aren’t part of my routine.
hey coach wayne, just received my free pack of shakeology thanks a lot! Tastes great! Im trying to follow your 1900 cal diet, any suggestions on what lunchmeat i can buy?
Hey Alex! I’d recommend a lunchmeat with as little sodium and nitrates as possible. Ask at the deli (don’t buy pre-packaged lunchmeat).
hey coach,
where can i find the first version of what you ate on your fat shredder diet? it had more days maybe a week or two …thanks in advance
Hey Clarence, these sample days aren’t meant to be an exact meal guide for your whole 90 days. If you want that, use the nutrition guide that came with your program.
But what’s better — the real goal I want everyone to learn — is 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 Tips resource, so be sure you look at that for more details!
Hey Wayne!
I was curious about what Yoga did for you, and does it affect your workouts? By that I mean will I see more reps than if I don’t do it? Thanks!
Hey Mike, I hate yoga so I’m not the person to ask LOL! I’ve been doing the X2 version of yoga, and it’s helped with my flexibility, but when I did P90X I always skipped yoga and did either core synergistics or a cardio workout.
http://teamripped.com/yoga
Hey Coach Wayne,
Friend I work with said she has a relative that recently had a stroke. Been doing body building w/ high proteins for 20 years. Doc said high protein contributed to it and needed to avoid whey and wheat powder, and use only those made with egg whites. Have you heard anything like this before?
No Eddie, I haven’t. Stroke is usually from plaques in the arteries that break loose and block blood flow to part of the brain. Plaques in the arteries are caused by saturated fats (at least as far as I am aware). Perhaps he ate lots of protein AND FATS??
Hey coach is it normal to experience a drop in strength during a deficit? I was okay during the first week and dropping weight quite fast ((2kg) but plateaued on the second week with a drop in reps. I was eating at 1000kcal a day, sometimes lower than that.. Could it be starvation mode?.. I get real tired in the evening. Doing insanity first thing in the morning with P90X resistance on Mon and Wed..
Hey Geraldine, absolutely. I doubt it’s starvation mode. Read 2 of my articles in the “nutrition tips” section that will shed light on this situation for you =
“Energy Balance”
and
“Maximizing Metabolism”
Keep bringing it!
Hey Wayne,
Great articles on this whole website. I LOVE Insanity and P90X but struggle so much on maintaing good nutrition. I am 5’9, 23 yrs old, approx 185 lbs, and 18.5% body fat. My goal is to get into single digits, so I’ll be on this fat burning plan for a while. I discovered the teamRipped website last night and it has remotivated me more than I have ever been motivated to get my results. I will be starting p90x/Insanity alternating days next Monday.
My question: is that too much protein at once in the morning? I know Shakeology is 18g + another 60 with your protein. I’ve heard from people the body cannot process that much protein at one time?
Hey Justin, glad you found us! First of all, I don’t use 3 scoops of whey with my Shakeology (60g). I use 1 (20g).
And read my article from last week called “protein again” for the answer to your questions about “too much protein”.
Hope that helps!
Coach, I got a question about percentages and cheat meals. I am on a fat shredder 1900 and been tracking and hitting my numbers. Im seeing great results and can’t wait to share my 90 progress.
How do you think 1 day of being off on percentages will affect me? I forgot snack while out and about yesterday. I know my foods were good, no cheat foods but i was basically at 40/40/20 instead of 50/30/20 and I was still under my calorie goal for the day. So I wouldn’t consider it a cheat but…What do you think? Thanks!
Hey Txleo, that sounds like you altered your % some, but that your choice was a healthy carb of some sort. That shouldn’t hurt your results much at all. Keep pushing hard!!
Hey Coach,how ya doing? I just joined the team yesterday and thanks for all the knowledge, motivation and support. One huge issue for me is eating 3 meals and 3 snacks a day. I usually eat a small lunch, if any, and gorge at dinner. Its been like this a while so whats the best way to get with the program? Should I just suck it up and do it? What is the easiest way for you to eat that many times during the day while you work? I look forward to having results, and you killed it by the way. Way to go.
Coach I love your 1900 calorie meal plan example for fat shredder is there any way you could post a full weeks worth instead of just 2 days.
Hey Shawn. 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 Tips 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.
Hey Jason, the best way to start is with total commitment. Forget the bad habits of the past an form te right habits starting now. Read every article in the “nutrition tips” tab and you will know everything you need for max results.
Hi Coach
When you said “Chicken breast (12 ounces) =300 cals / 60p/0c/3f”
Do you mean, “raw or cooked?”
Today I ate 12oz chicken breast boneless and skinless, cooked (only meat cooked, 12oz). I felt it was much.
Thanks coach
Hey Alan, be sure that the way you track your food matches the way you weigh it. When I did 12 ounces of chicken breast, that was frozen weight, according to the info on the packaging. After cooking, it would naturally weigh less.
Aaaaaaaa hahahahaha
With reason I feel full !!!!!
Ok, I’ll do better tomorrow, weigh the product before cooking.
In “myfitnesspal.com” said that 12oz after cooking was 564cal 106p/0c/12f
Thank you very much!!! aaaaaaaaaaa I feel so full right now!!!! hahahahaha