Fat Shredder 1900 Calorie Diet

1900 calorie diet on Fat Shredder is what I used to get my results through my Round 1 of P90X. You can find a 2 week sample meal plan of my 1900 Calorie Fat Shredder here.

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

Tips for a 1900 Calorie Diet

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 a 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!!!