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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!!!

2731 comments
david
david

hi coach very informative website. quick question im currently at a 1700 calorie fat shredder diet .. im 5'8 151 lbs at around 11.5 % body fat.. currently doing a hybrid of p90x/insanity. ive been getting some good results lately but i really want to drop down into the single digit fat percentage. My question is it seems like when i make a calorie adjustment things seem to accelerate for a period of about 1.5 weeks and then i sense a slow down of fat loss. does 1700 seem okay at this point or should i move down from this level.. maybe i need more patience :) 

GideonCreed
GideonCreed

Hi Coach, can one substitute Shakeology with another food group, say eggs whites or some other protein?

1fit1
1fit1

Coach, when you did the 1900 calorie shred diet, did you add back the calories you burned in a workout? I burn an average of 600 calories per workout, so would I then actually eat 2500 calories?

Thank you,

Michael

JonathanBradshaw
JonathanBradshaw

Hey Coach...I am starting on my second week of T25. Should I reduce my calories to 1500 or 1600 since they are not as intense  of a work out as Insanity or P90X?

CraigMoynes
CraigMoynes

Hi coach,


Do you have any advise on getting proper sleep with dieting. i've got my nutrition locked in and it works great and i end up with great results. getting stronger and cutting weight. The problem is i am not getting enough sleep throughout the week and start to get sugar / carb cravings as a result of it..


have you ever had this issue?

Trading Tiger
Trading Tiger

@CoachWayne


Hey, how are ya?  I'm a lurker of sorts but I've followed your posts and enjoy reading your articles and emails.  I have found the motivation to start P90X again but I have a question and would like your opinion.


I have a diet figured out that will give me 1799 calories with a ratio of 44/34/22.  I'm 6'0", and right now I weigh about 175 lbs and my body fat% is probably around 15-20%.  My question is, is that close enough to hitting the macros for the fat shredder plan or do I need to tweak the diet a little?  I'm finding it difficult to get closer to 50/30/20 without increasing the calories some and pushing closer to 1900-2000.


I'm concerned about raising the calories too much because the last time I did P90X, I used the nutrition guide to come up with a figure of needing 2400 calories, I was a level 2 according to the formula and I matched perfectly with the example on the bottom of page 5 (6'0" and 180 lbs).  I have a desk job so I decided that I didn't need to add 20% for daily physical activity and I dropped the calories down to 2100 to run a deficit and had it pretty close to 50/30/20.  I just looked up my old food log on the website I used and it showed 2103 & 50/32/18, so like I said, pretty darn close to perfect.


The problem was, I don't think 2100 calories gave me enough of a calorie deficit.  Don't get me wrong, I was getting results, but I wasn't getting the TV worthy results that I was after.  After 90 days, I still didn't have a 6 pack, I didn't even have a 4 or 2 pack.  I was weighing, and tracking everything I ate, I was doing every workout, even yoga and kenpo which I hated...heck, I was even doing the stretch DVD on Sundays instead of taking the optional "off" day.  If I was honest with myself, I would give myself a grade of about 90% on the workouts.  But that's only because I consider a 100% workout to cause puking, and I just don't think that's necessary.  It was extremely frustrating to see other folks who started in a similar place as me get results in 30-60 days that I had gotten in 90.  I have a strong feeling that if I had just kept going then, I'd have gotten the results that I was after, but like I said, I was frustrated and very disappointed, and I just lost motivation.


Anyway, I'm ready to begin my fitness journey again and sorry about such a long post.  I'd really appreciate it if you would give me your thoughts on the 1800 calorie diet I mentioned above, and if you think I'm right about 2100 calories being too much as I mentioned later.  Thanks.

SimplicityIsSuccess
SimplicityIsSuccess

@CoachWayne

     After reading all your articles I'd still appreciate a few tips. I'm still having a hard time balancing my diet. Using myfitnesspal, my total calories are 1929, and my macros fall in at 35% carbs/43% proteins/and 22% fats. I'm really trying to change my life and workout hard, but I'm on a budget. My carbs are high due to my one 1/4 cup serving of morning brown rice and fats due to the 2 ounces of almonds I eat for one AM snack. I find it hard as it is to achieve 1900 calories (due to my budget haha). In order of what I eat-->(Breakfast:) 8 egg whites, 1/4 cup brown rice, 1 Medium Apple (Am Snack):  2 oz whole almonds, (Lunch): 1 cup chabani no fat greek yogurt, 1/2cup of cottage cheese, 1 banana mixed in (PM Snack): Pure Protein  Bar, (Dinner): 4 Cups of Broccoli, 6 oz. chicken,(Pre-Bedtime Snack): Musclepharm Combat Powder, 8 oz. 1% lowfat organic milk. Can you help guide me how to build my macros as close as yours were on my thin budget? I'd Appreciate It So Much Coach Wayne!

Ethan






Dexter Kirby
Dexter Kirby

@CoachWayne Hey Wayne, I cannot copy and paste this diet, or send it to myself on Facebook? Help me out as I would like to print it off and put it on my fridge and in my cooking books! Thanks. I also sent you an email. 

Stealth1960
Stealth1960

Also, if I do the Insanity/Beast hybrid, should I do Insanity in the morning and Beast in the evening or vise versa?

Stealth1960
Stealth1960

Why would u pick Insanity over T25? Just curious, thanks!

Stealth1960
Stealth1960

Currently, I'm at 400 pounds, but up for the transformation challenge. Instead of a 40/40/20 plan, should I consider a 50/30/20 plan? Thanks again!

Stealth1960
Stealth1960

Currently at 400 pounds so I have long way to go... but up to the challenge.


Stealth1960
Stealth1960

Hi Wayne & Team Ripped!


I'm looking to start the T25 program and I have over 100+ pounds to lose. My plan is to do the T25 program twice a day, as well as, add 2 hours of machine cardio (Treadmill, Elliptical, Bike, Rowing) a day. I want to achieve weight loss similar to the contestants on the Biggest Loser.  Any suggestions for a solid nutrition plan.  Thanks in advance!

Lucas_Borges1995
Lucas_Borges1995

Hellow Wayne, i´m from brazil and i´m geting the p90x ... i need a help with my diet .. i am a little overwheight i am like 1,80 and 95 kg .. can you pass me a diet? sry my poor english ...

PetarAngelkovski
PetarAngelkovski

Hey Coach, I found a bread that has 36 grams of carbs, 23 of protein and 0,8 of fat per 100 grams? Does it have good nutritional value?

tricrossfit04
tricrossfit04

Hi coach,  I have been competing in sprint and olympic triathlons for about 8 months.  I have been cycling, swimming, and running along with weight training 3 times a week.  I am 45, so I know that it takes some additional time to get in shape, but I am not getting a lean as I would like.  I have been doing crossfit for 2 months for a change, but I plan on starting my triathlon training again in January.  Would you recommend a 1900 calorie diet to get leaner if I am doing this much training?  I will swim around 3000-4000 meters a week, run 20 miles a week, and bike 40-50 miles a week along with weight training.  I am 6 foot and 223lbs.  Any help would be great!

parisallez
parisallez

Hi coach, I seem to have stalled. I am finishing month 2 p90x for first time and haven't lost any weight or waist circumference in about 3 weeks. I've been following 1900 cal fat shredder. I track on myfitnesspal. What should I do? Go down calories?

Biblemonkey
Biblemonkey

I am 176 lbs and 11-12% body fat after getting lazy with nutrition for a little bit. I am on my last two weeks of a round of P-90X. Is there a danger in only taking in around 1500 balanced calories and lifting big (5-6 reps to failure and 25 lb weighted vest to failure) to lose fat? I only do 1/2 hour per each lift workout because I push so hard to failure and I modify each one per my lift goals. Will I start eating muscle if I lift that hard but eat that little?

casey
casey

So you did the 1900 calorie diet the first 90 days then the 3000 the next to sustain muscle?

Kwabs
Kwabs

HI Coach, I did a trial of the legs and back, ab ripper X, and I took the recovery drink (endurox r4) right afterwards but i ate something about 5 minutes after taking the recovery formula, but yesterday and even today, I ve been having arms and back ache and I ve not been able to do any other workout, and I did not take a pre-worikout formula prior to the exercise, is it because of any of those and if it is, what can I do prevent this in future so I can be able to do these workouts wtihout having to wait for about 3 days to get to the next exercise?

Thanks

CoachWayne
CoachWayne moderator

@david I think 1700 seems good at this point. You could go lower at 151# but keep that protein up at 50%. That will help maintain muscle. You are close!!!

CoachWayne
CoachWayne moderator

@GideonCreed  You can make a meal with the same macros. Some egg whites and some fruit could get close. You would substitute all the dense nutrition of Shakeology, but you will get the same calories. 

CoachWayne
CoachWayne moderator

@JonathanBradshaw  I would keep it at 1900 and see. If your weight and fat loss really slows, then you can drop it. You just don't want to drop it too low too quickly. 

CoachWayne
CoachWayne moderator

@CraigMoynes  You have to make that a priority. Do you watch any TV? Movies? Do you hang out on Facebook a lot? You have to find where you are spending your time and repurpose it for SLEEP! You can do it! Now go to bed ;-)

CoachWayne
CoachWayne moderator

@Trading Tiger I think that is fine for your macros. +/- 5% is really good. You can get it tighter as you go too. I think before you probably were on your way, you just had a slow deficit going. Over some time, maybe another round, you would have continued to lean out. Now a little bigger deficit will give you faster results. 


I think you are ready to crush it!

CoachWayne
CoachWayne moderator

@SimplicityIsSuccess You are really close. Try dropping to 1 oz almonds and drop that rice. Then add 2 oz of chicken to your dinner. I think that will get you close, but at the end of the day, you are really almost there. You will still get results being within 5% of those goals and within 50 calories of your calorie target.


One other protein source that I love, that's inexpensive, is tuna. All protein, no fat. It's easy on the go too. 

CoachWayne
CoachWayne moderator

@Stealth1960 I don't know that I would. I had just said that it was ok. Insanity will be longer and more challenging. So just be ready. T25 is in no way easy, it just has a dedicated modifier to show you moves as you build up your strength and endurance. 


A hybrid is a combo of both. Don't do both the same day. You would integrate both programs to make a single hybrid.

CoachWayne
CoachWayne moderator

@Stealth1960 2200 at anywhere from 40-50% protein, 30-40% carbs, and 20% fat will be a huge deficit. You could even start closer to 3000 and 40/40/20 and still be at a big deficit. You want something sustainable. Too low for too long can be an issue too. I think I would start at an honest 3K and track it perfectly. You will still be losing very quickly too.

CoachWayne
CoachWayne moderator

@Stealth1960 I would really recommend a more sustainable weight loss plan. I would really nail nutrition and do just T25. So many contestants on on the Biggest Losers gain all that weight back. You need to really have a lifestyle change that is sustainable. Working out 3 hours a day is not that.


How much do you currently weigh? Even without knowing that, a tracked and macro balanced (40/40/20) 2200 calories would probably work really well.

CoachWayne
CoachWayne moderator

@parisallez How much do you weigh? No cheating at all?

CoachWayne
CoachWayne moderator

@Biblemonkey 1500 is pretty low for 176 lbs. I would at least go up to 1800. That will still be plenty of a deficit with how hard you are going. The BCAAs will help, but you need real food too. 

Biblemonkey
Biblemonkey

Note: I also use a preworkout and BCAAs.

CoachWayne
CoachWayne moderator

@casey Yes, I stayed at 1900 for my first 90 days. Then I worked up to maintenance over the next 90 days. My maintenance was around 3000, that may not be your maintenance need though. 

CoachWayne
CoachWayne moderator

@Kwabs No, that is just soreness from the first time doing a workout. It will get better in time. Any time we change workouts and change the stimuli our muscles receive, we can get sore. Keep up on your water and keep going. You will loosen up. Nice work!

SimplicityIsSuccess
SimplicityIsSuccess

@CoachWayne@SimplicityIsSuccess Thanks for getting back to me! I was worried about those macros ha-ha! I've lost 30 pounds since freshman year by basic exercising and just discovered your website and the importance/effectiveness of nutrition. I could definitely add more chicken to the dinner, but I would like to get in the habit of making things sustainable for myself over the years (health wise). I read online that we're supposed to have only about 6 oz. of poultry or meat per day and only 2 cans of tuna a week. Or is all that stuff not true (the internet is always so misleading). If it is then did you by chance cycle on and off your tunas and the larger meat portions, because unfortunately, I do have to watch myself as heart disease runs in my family. I've been lucky so far and will cut out that rice and almonds. That'll probably drop about 360 Calories out of my diet. Are there other cheap, healthy, carb heavy, and sustainable sources of protein that can fill in that gap for cutting? Much appreciated Coach Wayne, you're awesome, ever since I started P90X a couple of weeks ago you've made a huge impact on the beginning of a new lifestyle for me!

Stealth1960
Stealth1960

@CoachWayne@Stealth1960 Losing quickly is my immediate goal then I will focus on a sustainable lifestyle plan.  Also, do u think I could see dramatic results if I do a Insanity/Beast hybrid or T25/Beast hybrid?  If not, maybe you have a hybrid suggestion?  Finally, do u think I would benefit from doing the Ultimate Reset?  I will also be adding Shakeology to my plan.  As always, thanks for your feedback!

tricrossfit04
tricrossfit04

Thanks for getting back to me.  Yes I am tracking my weight, and I have seen some changes in muscle increase.  I have been eating much cleaner, and trying to stay away from processed foods.  I know that I can do a better job day to day, but I am still doing a lot of cardio a week and I would think that I would see weight loss just because of the intense cardio I am doing.  Even 1-1.5lbs a week would be fine if it is consistent.  I am wondering if the 1900 calories would be enough fuel for the amount of cardio I am doing?  It seems like I have been flip flopping around without a defined eating program.

Thanks!

CoachWayne
CoachWayne moderator

@SimplicityIsSuccess I know there can be some concern with tuna, but I have never heard anything about limiting to 6 oz of meat. I really wouldn't be concerned with a 8 oz piece. I think that size is sustainable too (I have had to eat much bigger pieces to hit my macros before too LOL). Keep up the great work! You are rocking it!!

CoachWayne
CoachWayne moderator

@Stealth1960 Adding Body Beast would be fine and so would picking Insanity over T25. I think you'd be able to get more out of T25 initially. I would still start there and then do to Insanity after the Alpha/Beta phases.


You have fast results when you are tracking anyway. You want to start the lifestyle change now. This has to be a real change for it to stick. Track 3000 at 40/40/20 and start T25.

CoachWayne
CoachWayne moderator

@tricrossfit04 I would say start at 2500 again and 40/40/20. You will want the carbs for your distance work. Be perfect on tracking. At 223, 2500 should still be a deficit with your training. No rewarding yourself for an extra long run or bike. Just hit it dead on for a few weeks and you should know where you are. We can always tweak it form there. I just would worry that 1900 would cause you to really bonk. 

tricrossfit04
tricrossfit04

I sorry.  No I am not tracking my nutrition anymore because I was doing a 2,500-3,000 calorie diet for 2 months and not losing any weight.  Now I just eat as healthy and as clean as possible, but not counting the calories or the fat/carb/protein percentages.  I am willing to do the tracking, but I would like to know what the best amount would be to get leaner.  I feel that 18-23 lbs lighter would improve my distances and times not to mention the impact on my joints.  Sorry if I am confusing you, but I have been reading/searching/cooking/eating soooo many different plans over the last year and nothing seems to be consistent in dropping fat.  The paleo diet works, but I am not willing to give up the carbs for that plan.

Thanks again!

CoachWayne
CoachWayne moderator

@tricrossfit04 Sorry, no are you tracking your nutrition? How many calories are you eating now? I would think with that volume of exercise that 1900 would be pretty low. 

CoachWayne
CoachWayne moderator

@parisallez You could go a little lower. I wouldn't go below 1700 though. Try that for two weeks and see. There are some other options, but go there first.