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!!!
DCarter88 Maybe the bigger issue is how is your fiber? If you are maintaining 30-40g a day, that will really offset a lot of the effect of the sugar you are eating. If the sugar is from a natural source (fruit, veggies, etc) then that is the best. Just really limit added sugar. Please track! doing the portion plan with lvl3 will not be consistent. For more on fiber: www.teamripped.com/fiber
CoachWayne I'll add fiber to my tracker. I'm at 1000 calorie deficit at 1700 calories using fat burner macros. Thanks for the reply and advice on fiber. I'll read up on it some more and start watching my fiber intake too. Thanks for the advice!
Coach,
What are your thought on having a banana before a workout and do would you add this to 1900 calorie diet ? Also you didn't incorparate Results and Recovery Formula into your 1900 plan. How would you add this also into your 1900 plan?
Thanks
Manny, yes you'd track the banana. I didn't record my R&R as I was already at such a big deficit (over 1000 calories from LVL 3 - 3000) and I only took it when I earned it. Check out: www.teamripped.com/earn-your-results-and-recovery
Coach Wayne, did you take your whey with water?
Lee Buxbaum Yes, keeps it lower calorie. If you make it with milk/almond milk just track the liquid too.
Coach Wayne. Can I get ripped starting off on your vegan diet or do you recommend going to the fat shredder? Thanks.
Jstauff I would go with Fat Shredder and then transition to a vegan diet. You will have much easier time losing BF with the protein you get from a typical diet.
I thought you had a seven day sample list? I only see two.
Jamie, I do. I have two weeks worth of samples: http://teamripped.com/fat-shredder-sample-diet/
Coach Wayne, I'm at the end of week 3 on P90X, been pushing play every day and Bringing It! I'm currently following your 1900 calorie fat shredder diet off of myfitnesspal. I'm seeing definite changes in my body as far as definition but the problem I'm having is I continue to lose weight. I'm 44 years old, have a slender build, I'fm 6' tall, currently weigh 148 pounds with a bf of about 10%. This is the lightest I've ever been in my life and people continue to tell me I'm to skinny. My goal is 7% bf and add 10-12 pounds of muscle. I don't want to go to a bulking diet till I get to my bf goal. I just got Body Beast in the mail and plan to attack it once I'm done with this round of P90X but what should I do nutrition wise for the next 2 months? Thanks for your time. Blessings :)
JeffMcKee I think 1900 is a good place if you are still losing BF. At 148, it's not that big of deficit. Then I would slowly work up. Forget the scale for a while.
Hey Coach, Im 203lbs and 15% bf. Im starting p90x monday and wanted to know if dieting at 1700 calories during the fat shredder phase would be wise. I also wanted to let you know that you truly inspire me and i love the fact that you're a strong man in faith as i am. In God all things are possible and in our Father there is no such thing as failure. Any dieting advice and training advice is welcome.
LynerdMTillery I think 1700 is a solid goal. Track everything. I strongly recommend using a tool like MyFitnessPal.com. Get that diet dialed in and go hard (use the Nutrition Tab in the top menu)! A good place to start is: http://teamripped.com/getting-started/
Hi Coach! Should I take creatine while being on 1900 calorie diet?
RomanDzik Totally up to you. Creatine will not hurt fat loss at all if that is what you are worried about.
CoachWayne RomanDzik I am starting p90x2 and going to start creatine, do you think its necessary to do a loading phase??
Chris, no loading is needed. Check out: http://teamripped.com/back-to-creatine/
Hey Coach, I got a question/concern: I started the fat shredder diet @ 1700 calories, tracking it and percentages with Myfitnesspal on Febuary 10, 2013 and I was plateau at 178/180 (not sure the body fat; I didn't have calipers at the time), today, March 17, 2013, I'm 161.8 lbs with a my body fat % of 13.02! I feel good, my abs are starting to really show, and I'm also not tired during my P90X workouts... I'm taking Kre-Alkalyn, and whey protein. and slamming my numbers/percentages. BUT, I'm I losing weight too quick? I don't wanna lose muscle; that's a concern. (Do you still believe that muscle loss is only a concern when a person, male, hits below say 4% BF?) Layne Norton said that 1.5+ lbs is max to lose each week, I obviously I'm losing more; What was your weight loss each week during your initial P90X on Fat Shredder and 1900? Again, I'm I losing weight too fast?
Oh, P.S. I'm on P90X Day 36
Lee, that is great work. Layne's advice is obviously for those competing in physique compositions, but he is right in that as you lose weight more quickly, the likelihood that you'll also sacrifice some muscle increases. I lost more than 1.5 lbs a week in my first round and I don't think it set me back at all. I wouldn't think that adding 200 calories will slow you down that much if you want to be a little safer, but it is up to you. Keep hitting your workouts hard and make sure to get good fuel in after your workouts. I think you'll be ok.
CoachWayne Thank you!!!!
Hey coach! First of all, I just wanted to say thank you for being a huge inspiration for me. I love reading your articles and seeing the Biblical references tied into your educational message. I am almost done with my first recovery week of P90X. My question is during this week, should I have eaten less since I am not doing the "harder" resistance workouts? I'm 6'1 and started P90X at 197 lbs, and at the end of week 3, I was down to 187 lbs by following your instructions and ideas for the fat shredder diet. But after almost a week of the recovery workouts, I have gained 2lbs, maybe more (hard to tell sometimes). I am just wondering if I should change the diet at all during the recovery week?
BK1776 If you are only running a 600 calorie deficit, you could lower it a bit. But you should be able to really bring it with the Recovery week too. I don't change for recovery weeks.
CoachWayne BK1776 Thanks! Hope you and your family have a blessed weekend!
I started P90X a week ago. Diet is going well - I have a question around total calories. Based on the activity level for P90X I am suppose to consumer ~ 2300 calories per day. I am using MFP to track my calories and based on my goal for weightloss it says I should consume 1,290 per day. My questions is around the tracker - when I add in my exercise (P90X is not part of the list - so for example I keyed in Plyometrics as 45 mins of Intense Aerobics) it takes the calories burned and adds it to where I can eat 1,600 calories (reason being I burned 310 in exercise) vs the 1290. When you talk about your diet was the 1,900 calories the total consumed period... or 1,900 and you had additional based on what you gained from exercise?
a re you out there coach
thanks for geting right back to me i aprechiate it have a great day and god bless
one more thing what about that shakeology sample can you help me out with that im not going to spend money on somthing ontill i get to try it any help would be allright thanks
so as far as you see im doing ok on my meals and what about abs how many times a week can i do them im 49 years old and i weight 260 and i want to drop around 80 pounds any hints on how to do it as long as my meals are ok then im half way there talk to ya and god bless
gypsey463 You are following P90X right? Then Ab Ripper X is 3 times a week (M W F) after the lifting workouts.
are we keeping it the same or do we have change it let me no when you have a minn i dont no if i should go ahead and make my meals out i want to keep it like it is and i still have your e-mail so we can do it like this but i dont want to i like it like it is now so lets try to keep it like it is
gypsey463 Yes, this is fine. You don't need me to do your tracking and use MFP. Keep up the hard work and you can do this!
Hi Coach! I have a questions about Overtraining. I started my first round of P90x 3 weeks ago and have been religiously working out at 5:30am in my basement. Unfortunately by the second week I started feeling like a Zombie... very tired and sore. This week I got sick (and I never get sick). I am still getting 7 to 8 hours of sleep per night, and I can't switch my workouts to the evening because of work/ family obligations. Early morning is the only time I can guarantee I will be left alone to workout.
I am coming up on my recovery week this week. Should I take a couple of days off to catch up on sleep? I hate to go off the p90x calendar, but I am not feeling great........
Before P90x, I was working out 3 dyas per week.
Greg, the recover week will already be a bit slower pace. 7 to 8 should be good. How have you been on your water intake? If you can go to bed an hour or so earlier, that could help. I would try to stay on track with the workouts, but listen to your body. If you are really sick with more than a cold, get some rest.
Water intake has been good. I think the thing is that I may be overtraining a bit, but then again my 9 month old daughter started daycare 2 months ago and has been bringing home all types of germs. Guess I'll fight through it.
By the way, congrats on adopting a Ukrainian child! You will find that we Ukrainians are a very superior groupd of people (lol)!
Also, I am using you as my inspiration to complete p90x and get in the best shape of my life. From there, I'd like to be a coach. Did you write any articles on what it takes to be a coach? hours worked per week? average income? other positives that you have found?
Here's a little older one on WHY I am a coach: http://teamripped.com/why-i-am-a-beachbody-coach-p90x/ You can put as little or as much time into this a week as you want. The sky is the limit on income. Like any business, you get out what you put in. I have always just been out to help people get the best results possible. TeamRIPPED has set the standard!
@CoachWayne thanks coach. I think I'm interested in helping others. I'll be in touch when I'm done p90x.
Greg, great! Shoot me an email (coachwayne@teamripped.com) if you want even more info. I have a great packet of info that I send to those thinking about coaching.
yes i did everything that you told me to. they e-mailed me back and told me congrats and that i would get anthor e-mail in a few days about you being my coach. i did everthing right ?
i wont you to be my coach i allready have my other coach off my account i did that right when i started talking to you do i have to start anther account so you well be my coach and have a new e-mail i dont no why i cant keep everthing like it is now?
gypsey463 Did you send coach relations a coach switch email? Did you get a reply?
im sure you didnt understand what i just route because i didnt i would like to keep the account that i have now as long as you can still help me i can wait for you to be my coach as long as it is ok with you and you can anser my quastions because im all set up here and i dont want to start all over again i delete what i just route becase you wouldent udersand it thank you and god bless. and do your best and forget the rest ?
gypsey463 If you are keeping your other coach, they should help you. You can keep the "gypsey463" account here. I am talking about a new Team Beachbody account: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=130245
gypsey463 You're not on the team yet? I figured you were. Set up a new account, with a new email address at: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=130245
And it takes time. We didn't get out of shape over night and we can't get ripped over night either. Keep consistent and don't cheat on your food. http://www.teamripped.com/seeing-results
Hi. I really want to follow this diet of 1900 calories of healthy food. Is there any way to follow this with 5x liquid meals then 1x meal? The reason I ask is its really difficult for me to even attempt this as I rarely have time to eat.
Zach, with planning you can get real meals in. 5 liquid meals seems really extreme. It will be tough to get all the vitamins, minerals, and other nutrients you need in a day with shakes. Cook in bulk, pack meals, and plan ahead. You can do at least 3 real meals a day and 2 other snacks/shakes.
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Coach,
I know we're tracking p/c/f and I've seen your response to sodium but it seems to be easy to go over 25g of sugar each day if you have bananas or strawberries. For example the P90X protein shake at level 3 puts you up to the limit with just that meal. Any thoughts on the sugar subject?
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