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!!!
2,072 Responses to “My 1900 Calorie Diet”
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Hey coach Wayne
I was wondering does zig zag worked the same way as fat shredder ….
Thanks in advance
Regards
Jim
Hey coach I just restarted the X yesterday and I’m really sore. Do you have any tips to deal with the muscle soreness, because I can barely move my arm
Hey DJ, soreness at first is to be expected. A good recovery drink can work wonders though. I love the Results/Recovery formula.
Hey Jim, the zig zag is a technique that can be applied to the fat shredder diet, a balanced diet, or a bulking diet depending on your goals.
Thanks coach Wayne.
Thanks for the advice coach.
the p90x fat shredder calls for alot of dairy such as cottage cheese, skim milk, and string cheese. Should I substitute some these with some other options like nuts and jerky???
What exactly is wrong with dairy anyway?
Hey Jake, dairy has carbs (even the fat free versions), and the kind with fat has saturated fat. So it’s not ideal. It’s okay in moderation, but you are honestly better off with either none or very little dairy. Tony does no dairy at all. I do minimal dairy.
did u work out every morning on an empty stomach??
If so, do you credit this as one of the main factors in your fat loss results??
Also, didn’t you feel fatique during your workout?
Hey Jake, I did work out on an empty stomach in round 1, then switched it up. Read my article “on an empty stomach” for more details.
Hey Coach Wayne! So I had a series of questions for ya that Ive been meaning to ask for a while, this might be a long one :P
1) For starters, would you mind looking over my diet and letting me know what you think? (http://i.imgur.com/D8lev.jpg). Ive taken a screenshot from my fitday. I just finished my first round of insanity and am planning on doing insanity for another month until I can afford the pull-up bar / adjustable weights I want for p90x. I’m eating 1500 calories a day with a 50/30/20 split and am trying to cut fat.
2) So after a full round of power90, and a round of insanity, i’m down 70 lbs and am down to an even 150lbs. I’m proud of the progress I’ve made, but in all honesty (sure ive mentioned this before) it pales in comparison to the results others have had, I still have lots of excess skin around my stomach, im still quite flabby, not very defined, etc. My current goal is to reach 140 lbs (which I think might be the magic number to get my body fat where I want it and for some abs to start showing, start getting ripped).
Do you have any suggestions on how to get rid of this flabbiness, especially the excess skin?! Should I continue eating as I am or do I need to up/lower the calories? Should I be switching from the ‘fat-shredder’ plan? Should I be cutting out certain foods from my diet? Like I said I plan on starting a p90x/insanity hybrid in a month or so, hopefully I start seeing some more noticeable results after and start getting ripped.. but in the meantime hope you might be able to suggest some stuff by glancing at my current diet.
3) I also find it really hard to keep my carbs under control, particularly because of the R/R formula. As you can see Ive taken it down to 1 scoop rather than 2, to try and keep my carbs under control. Do you think this is a good idea? Also, from glancing at my diet, do you have any suggestions on where I might be able to cut carbs from, so that I might be able to do more than 1 scoop of R/R?
4) SORRY! I know you must be tired of hearing about sodium from me. But again, from looking at my diet, do you have any suggestions on where I might be able to cut sodium from? Maybe re-adjust the portions of different foods to lower the sodium but keep my ratios in line? I know I’m eating about 5000mg of sodium a day give or take, maybe a bit less. At this point Im just concerned about anything that might stop me from getting the results I want. I try to drink 140fl oz or more of water daily, if that helps.
Sorry about the lengthy post coach! Ive been meaning to ask those for a while :P
Thanks! Really appreciate it!
hey coach
i weigh 234lbs on 4th of July i started my P90X since then i have been taking
1 cup of oat bites with milk -breakfast
2 cucumber and 1 tomato-lunch
1 cup of oat bites with milk- dinner
that makes to somewhat 1000 cal is it OK according to my weight should i take more protein??
Hey Kaustubh, you need to get a minimum of 1500 calories per day for your size, and 50% of it needs to be protein. You also need to eat 5-6 times per day.
Hey Jerome!
Your diet looks great man. Keep that up. No wonder you’ve lost 70 lbs! Congrats! Read my article “loose skin” for more on your situation with the skin, and what you can expect over time. Adding the resistance again will help with muscle building, which I think you are after for your physique.
Yes, taking 1 scoop of R/R is a good idea since you are on the fat shredder plan with a low calorie total. That’s fine. I’d do that rather than cut your other carbs back.
And finally, I’d say your sodium is still okay. It causes some fluid retention, but that’s temporary. Keep sweating it out and you’ll be fine!
Coach do you take multivitamins? Since I don’t have shakeology I decided to take a multivitamin everyday along with fish oil. Is this fine?
That’s fine Andre. A multivitamin is a good idea since you aren’t on Shakeology. I used to do both Shakeology and a multivitamin, but that’s overkill so I stopped taking the multivitamin.
Hey Coach Wayne! I had a few questions. It looks like you eat alot of protein bars. I like the whey protein better. Is it going to make a any diffrents witch one i go with? My shake is 90cal per serving. pro-20g carbs-1g fat-0 And i only take it with water. And also im about 235 lbs, And about 50 lbs of that is fat, so do i realy need 235g of protein?
Hey Roy, protein powder is actually better for you than protein bars. I use a couple bars per day for convenience, but if you’d rather use protein powder, by all means go for it!
Coach is it okay to eat your last meal 1 hour before bed? My last meal is usually 1 slice of tilapia fish.
Hey Andre, sure that’s fine, especially since it’s a very high-protein meal.
Hi coach Wayne. Just started using the tap and track and I know you should hit around 250g of protein, 150g of carbs and 45g of fats a day. Most of my carb intake comes from fruit. So I just wanted to know roughly around how many grams of sugar should I take in so I know that I’m not having to much food. Thanks!!
Hey Ash, I try to avoid added sugar, but natural sugars like fruit are fine. There is no set limit.
Hey Coach – I was wondering if you could give some suggestions on fat free/sugar free greek yogart. Everything I see has carbs and sugar. I’m not sure what types of brands and where to get them. Thanks
Hey Tim, the best kind is plain greek yogurt. It’s fat free, and has some sugar and carbs, but NOT ADDED SUGAR. In other words, it has the natural sugars that are in all yogurt, but it doesn’t have the sugar of added syrup or flavoring. You can make it taste better with some fresh fruit. It takes a little getting used to though!
Coach I switched up my diet. I want to avoid getting most of my protein from shakes. So here is what i came up with.
Meal 1: 2 scoops whey protein with 2 tbs heavy whipping cream
Meal 2: ¾ cup egg whites with 2 whole eggs, 1 cup mixed veggies, fish oils, multivitamin
Meal 3: 1 can tuna or canned chicken breast with 1 cup broccoli slaw
Meal 4: Tuna/chicken breast or egg whites with broccoli slaw
Meal 5: white fish or ground turkey with broccoli slaw or asparagus
Meal 6: any low fat protein choice (fish, tuna, chicken)
Hi coach Wayne. Just tried to track some egg whites on the Tap and track app but it says that 1 egg White cooked is 50 calories and 10g of protein and on google it says that they are around 4g of protein per egg White. Any ideas on how I should track it. They are medium sized eggs!! Thanks!!
Hey Ash, the white of a single medium egg is not going to be 50 cal and 10g of protein. Not sure where you found that on Tap and Track (I just looked on mine and don’t see that). Look again and there are lots of options if you type “egg white” in the database. 4g protein in one egg white is reasonable.
Hey Andre, you want to be careful about = whipping cream, whole eggs, and “slaw” (not sure if that means it has a bunch of mayo). Everything else is fine.
Coach the cream and eggs fall into my total fat consumption. 2 tbs cream has 10 g fat, 2 whole eggs have 15 g fat, and those fats are healthy. The chicken and tuna and turkey all have very little fat. Also the slaw is just broccoli, carrots and cauliflower mixed together thats it. I add mustard and lemon juice to it.
Hey Andre, that’s okay then if it all falls into your daily allotment. Go for it.
Coach is 93/7 lean ground turkey a good choice? What do you recommend?
Hey Andre, yes, 93/7 is great!
Coach would you bump up your calories a little bit on the fat shredder, while keeping the percentages the same, when doing multiple workouts in a day… Say like Insanity and p90x, or basketball for a couple hours. Or just stay at 1900?
Hey Paul, yes it’s best to increase the calories if you are doing extra workouts.
I’m making progress, but I am having trouble kicking bbq sauce and a little bit of ranch with my chicken. This is a dumb question but I think I need some one to straight up tell me to kick those! I am going to start the 1900 diet tomorrow!
For your protein shake in your PM snake, how many calories did it consist of? How about for the protein bar?
If I’m trying to lower my body fat % should I forget about using creatine and avoid the extra calories until I get to my target %?
Thanks!
Hey Mike, BBQ sauce is full of sugar and Ranch has fat and carbs. You don’t have to kick them though — only if you ever want to see your 6-pack! :-)
Hey Mike, my PM protein shake is just whey mixed in water (nothing else). So the calories will depend on what type of whey protein you use.
And the protein bar I like for a fat shredder diet is the Pure Protein bar (from walmart — 180 cals, 20g protein, only 2g sugar).
Hey coach on your suggestion I have started fat shredder diet with 1900 calories.
Please have a look and advice me if the diet is good or not.
Morning around 7a.m
Protein bar
266 calories
Protein 29g
Carb. 22g
Fat 6.7g
Workout around
7:45 a.m
Post workout
9:25 a.m
2 scoops of whey protein
Protein 50g
Carb 6g
Fat 3g
11:30 a.m
I scoop of whey protein
Protein 25 g
Carb. 3 g
Fat. 1 g
10 almonds
Protein. 0g
Carb. 2g
Fat. 6g
1 tablespoon natural peanut butter
Protein 4g
Carb. 4g
Fat. 8g
65g oatmeal
Protein 1g
Carb 11g
Fat. .5g
2:30 p.m
Chicken breast boneless 120g
Protein. 23.5g
Carb. 3g
Fat. 2.5g
Onion and tomato
Protein. 1.1g
Carb. 9.3g
Fat. 0g
6 egg whites.
Protein. 24g
Fat. 0g
Carb. 0g
2 carrots
Protein. 0g
Carb. 8g
Fat. 0g
5:30 p.m
10 egg whites
Protein 40g
Carb 0g
Fat. 0g
1 carrot.
Protein. 0g
Carb. 8g
Fat. 0g
8:30 p.m
Bass fish
Protein. 13g
Carb. 0g
Fat. 4g
6 egg whites with veggies
Protein. 24g
Carb. 9.3g
Fat. 0 g
2 carrots
Protein 0g
Carb. 16g
Fat. 0g
Multivitamin
Flaxseed oil. 1g fat only. 10 calories
Omega 3,6,9. 2.5g fat. 25 calories
Total calories 1931
Protein 234g 50% carb 138g. 30%. Fat. 43g 20%
Sorry for the long message please rectify if their is any mistake .
If I continue with this diet and work hard in gym I would be able to lose last extra pounds in 1 month and get completely ripped.
Thanks in advance
Jim
Hey Coach Wayne! Just had one question for you today. I really have a hard time eating fruits, but i was thinking about your diet, And othere treads that i have read in the past. Don’t eat a carb with out protein. I was thinking of just blending my fruit with a protein shake for a snack? Your thoughts???
Hey Leroy thats a great idea and one that I use all the time.
Coach Ant
Looks spot on. Great job!
Coach Ant
Hey Coach Wayne! I just wanted to get your thoughts on my diet. 4:00am Jacked 3d 4:30am workout 6:00am 1.5 servings Whey protein with a banana. 9:00am breakfast 6 egg whites with 1/2 cup of oatmeal and 1 serving of green beans. 12:00pm 1 chicken breast 1 serving of green beans. 2:00pm 1.5 servings of Whey prote.in 4:00pm 1 serving of shakeology 6:00pm sirloin steak with 1 serving of spinach .
Hey Leroy,
Looks really good to me. See how your body reacts to this and adjust accordingly.
Coach Ant
can i replace protein bar with Elite Whey Protein Isolate
Hey coach wayne, this might be a dumb question but what does the pb stand for when its beside your shakeology?
Hey Ray, “pb” means “peanut butter”. No such thing as a dumb question lol.
Ok thanks coach Wayne, and also, whats a good substitute for tuna and what kind of beef jerky did you eat? Any certain brands?
It’s hard to say what you should substitute for tuna…everybody has different tastes…you need to find something with high protein content, low fat and low carbs. Get in the habit of reading the information panel on everything you buy and finding substitutes will be easy! As far as which brand of beef jerky Coach Wayne eats—your guess is as good as mine! Since he is on vacation you will have to ask him when he returns…but all brands of beef jerky are about the same—find one with low fat…I personally eat Jack Links brand
Coach Indo
Sure Essa, protein powder is healthier than a protein bar, so if you’d rather do that, go for it!