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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Many thanks coach. I seem to be hanging onto my arm size quite well and everything else is tighter than ever, I will get there by the end of X2 if it kills me! I’ll have a look through those articles, cheers
Hi Coach – I’m doing the 1900 calorie diet right now and would love a few suggestions on breakfast. I’d prefer to have my shake later in the day and have some solid food for breakfast. What are a few options that you’d recommend?
Hey Shaun, there are many good breakfast options depending on your nutritional goals for that meal. Things I use (other than my Shakeology) are oatmeal, egg whites, egg white omelets, wheat toast with natural peanut butter, or dry cereal like Kashi. The nutrition guide of course has many other options you can choose from as well. Just be sure you are tracking everything so you know you are hitting the correct daily allotments for calories and macronutrients.
Would 6 slices of turkey bacon and a whole wheat English muffin be an ok option?
Hey Shaun, as long as you are tracking it and it fits into your daily totals, that’s fine. You are getting a lot of sodium and fat in the turkey bacon (especially 6 slices!). You’d be better off with egg whites or protein powder.
I just signed up for you as my coach! My other coach wasn’t cutting it for me! I just had a few questions! I’m 5’10 190, looking to lose some flab in the gut because my basebal coach said that is my main obstacle for a scholarship, I’ve been tossed around everywhere as far as where I should be calorie wise and I was wondering if you could help me out there? Also another question I had was about the ratios right now I’m in the first week 1800 cal, 40/40/20 ratio, I was wondering if I should stick to this to keep the muscle mass I have or just do the fat shredder plan? I really hope this isn’t too much to read! I looke forward to hearing from you thanks!
Hey Destin! Welcome!
Definitely switch to the fat shredder %. 1800 cals should be good though. If you will stick to that an not cheat, the flab will melt and you can be a ripped baseballer :-).
Hi Coach I have a question. During the first month of P90X, did you follow this meal plan everyday? or only on certain days? example: consuming 200+ grams of protein everyday or on certain days? thanks
Hey David, during most of my entire round of P90X the first time I was on a fat shredder 1900 cal diet. Read my article “Round 1 Nutrition” in the nutrition all in one section for more details = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
Hope that helps!
Coach Wayne,
I signed up 2 days ago with Team Ripped and I have been educating my self in the nutrition aspects of my P90X. Your blogs are full of valuable information.
Would it be possible for you to post a full week of your 1900 calorie diet. The first few days you have provided on this blog are easy to follow and extremely helpful to someone who is just getting started.
Thanks in advance for your guidance and coaching.
Hey Saul, glad you like the sample days! I used to have a full week posted here, but took it down because it was defeating the purpose. People weren’t learning how to eat right for themselves and how to track what they ate. They were simply copying my diet, and then anytime they couldn’t eat exactly what I ate, they would get confused, lost, make poor choices, and lose ground on the diet.
So I took the other days off in order to show people an example of what I ate, but to still leave them the responsibility to formulate their own plan so that they could learn how to snack right, eat out right, make adjustments correctly as their nutritional needs change, etc.
Read this for more details = http://teamripped.com/give-a-man-a-fish
Be sure you read through the Nutrition All in One to learn how to maximize your nutrition for your body and your goals = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
Keep bringing it!!!
Hi Coach, I had a quick question on Whey protein! I wanted to duplicate what you were doing with shakeology and wheybolic 60 in the mornings, but would that be more protein than necessary at one time for someone who is 5’9? I wasn’t sure how to measure what is the right amount for myself..
Also I’m just curious, what’s your favorite Wheybolic 60 flavor? I’m loving the chocolate so far :).
Hey Mike, I like the Chocolate flavor by far on the Whey 60. As for the “right amount” of protein at one time, you have to look at the big picture of the amount of protein you need for your total day, and you have to calculate how much protein you need at each meal and snack to be on track to hit your target. The amount in your Shakeology / Whey shake is definitely a good amount (not too much).
Coach,
I am starting my P90X Classic on Level 1 consuming 1900 calories. I am 6.1, 196 pounds and 28% body fat.
Did I select the correct Level and calories? I am consuming nutrients with a 1000 calorie deficit based on the calculations.
Thanks
Yes Saul, that’s a perfect way to start! Keep me posted on your progress!
Hey coach, I am having a hard time sticket to 50% protein. It’s not like I am not trying but even with whey protein, I am getting about 44-46%P about 33-35% and about 20-22%. Basically, I am coming close to 50% but not quite. I am also getting about 20% or a little above on the fats.
Also, it seems that PB is good for you but everytime I eat a 1/2 a serving, my percentage go off. Do you recommend eating some PB while on the fat shredder?
Hey Marlon, I ate some natural PB on the fat shredder plan and still always came in under 20% fats. I didn’t do dairy though. Dairy will add a lot of fat (and carbs) to your diet. Sounds like you are close but just need to increase your protein servings a bit and back down the others a bit.
Hello there, would 6 cups of non-fat milk ruin my diet if it is within my macros?
Hey Bill, if it’s within your macros, then that’s fine. However, if you use up all your carbs for milk, how will you get the nutrients your body needs from veggies and fruit?
Hey coach for you lunch you eat lunchmeat what kind because i eat ham at school form home and i tried to get the same amount of calls/carbs and stuff like you but mine is a lot more? Does that really matter?
Hey Demetri, if you get sliced chicken or turkey, it should be very similar (about 25 cals per ounce and nearly all protein with very little carbs or fat).
One more question would this turkey lunchmeat be good healthy wise…
Boar’s Head Ovengold Roast Breast of Turkey-Skinless
With 30 Calories/6.6g protein/0 carbs/ .5g fat per ounce would that be any good because im obly 16 dont know too much on this kind of stuff.
Yeah Demetri, that’s a good one.
If I decided to use P90X/P90X2 as a bulking program, what changes would I make other than making diet 3500-4000 calories per day and 6-8 reps?
also which program would you do to get stronger and put on LEAN mass, not “bulk”
cause p90x2 isn’t all resistance training so would you go with P90X?
Hey Justin, I suspect you would see equal ability to gain lean muscle mass with either P90X or P90X2 (from what I’ve seen and experienced with P90X2 so far), but since no one has finished a round of X2 yet I can’t say that with certainty.
Look under “my tips” and you will see the list of recommendations I have for “Building Mass”.
But for P90X2 the strength phase is only phase 2, so how exactly would I bulk in the first phase which ismanyly core workouts?
ALSO: although Im not 100% satisfied with fat right now, is it still okay to go onto building mass because of a sport I need the extra weight in? Is it possible to still be capable of losing fat with a very clean diet while building mass?
You won’t bulk in the first foundation phase with X2. But you’ll build such a strong foundation that bulking during the subsequent phases will be much easier and effective. Read my “X2 foundation review” for more on that.
And if you go with mass building, just know that you won’t lose any more body fat from where you are at right now. It’s not possible to run a calorie surplus (which is needed to build muscle mass) and lose fat at the same time (at least not much). I’ve addressed this in my article “big ripped / small ripped”. Read that if you haven’t yet.
Thanks for this guide. I have been hitting about 50%/32%/18% this past two weeks. Looks like for the entire week I am getting more like 45%/35%/20%.
It seems that keeping the fats around 20% is the way to go for me. I shredded more fat this past two weeks. I am getting into the 8% BF range. I am thinking of getting to maybe 7.5% and switch to a maintenance diet. To be honest, I am happy with 8% range.
I am actually pretty excited. For the first time in my life, my first 4 ab muscles show with little effort. I know the goal is not to have abs but I always thought I could only see that on magazines.
Sounds good Marlon! Keep it up!
Just a few questions:
1) Say I’m doing P90X for bulking, if my calorie goal per day was approx 3500, BUT I’m doing separate cardio( which is training for a sport, meaning losing extra calories ontop of p90x), would I need to add MORE calories per day to get maximal muscle gains?
2) What supplements would you suggest for mass building phase? Is QuickMass a pretty good one? It’s got the calories for sure…
3) During a Mass bulding phase, for workouts such as Chest and Back (P90X), would you aim to add weight for pushups and pull-ups such as a weighted vest etc? because too many reps is for toning
4) For a workout schedule with p90x, is it possible to implement PAP Upper and Lower ? or is that too much in a week on the body?
Hey Justin. If you are trying to bulk up, yes you’ll need to replace calories (add back) for additional cardio exercise you are doing, because that additional cardio will cause a calorie deficit and make gaining weight hard.
I haven’t used any mass gainers. I would recommend clean eating with a calorie surplus, creatine, and a recovery drink as the most important items while building mass.
Yes, add resistance to get your reps down (like I talk about in my “building mass” tips section under the “my tips” tab).
I wouldn’t recommend doing PAP Upper or Lower into your P90X schedule. They are performance based and not mass building workouts.
Coach,
Are whole grain fat free rice cakes ok? Seems like they are only 7g of carbs 0 fat and about 40 calories. There’s so much controversy over something so simple I’m confused. I eat them every now and then to meet my numbers.
Yes, Marlon, those are fine. Not super nutritious but nothing wrong with them either.
But if I wanted to add PAP Upper and Lower for increase in performance couldn’t I add it in like this:
Chest and back
Plyo
Shoulders and Arms
PAP Lower
Legs and Back
PAP Upper
REST
So I take out the yoga and the keno(which is too easy for me in my opinion)
Would that be too much work on the body? Or is there a better way to arrange all these workouts in your mind?
That doesn’t really work Justin, especially if you are trying to build muscle. You violate the 48 hour rule repeatedly (leg resistance work on days 4 and 5, pullup work on days 5 and 6. Read my article “overtraining” for more details on what to consider when timing your lift days.
Coach,
As it turns out, my BF wasn’t 8%. It was at 6.33%. I figured that with error, it’s probably at 7%. My abs show but they’re not big. I am a little confused because I always thought that at this level they would look better. But I got some fat left in my lower ab area. I’m thinking that it may just be a lot of excess skin. I have gone from 160 to about 147. I am planning on staying on the fat shredder till I complete month 1 P90X/Hybrid. And then start to go up in calories and see where that takes me.
Hey Coach, if you had a month to get insanity workouts in, and you were in pretty good physical shape, would you go forth with starting and finishing the first month or would you do the 2nd month on its own to begin with? The second month is more calorie burning is it not?
Yes Justin, the second month of Insanity workouts are more challenging. However, since you are asking what I would do, I’ll tell you what I did –
I started off doing the first month workouts for a month, and I didn’t do just Insanity. I did a hybrid with P90X lifting. And if I had it to do over again, that’s still what I would do. Look under my “workout zone” for my P90X Insanity hybrid schedule.
Plus, aren’t you trying to bulk up? The past several times you’ve asked questions it’s about bulking up. Now you want to do straight Insanity? You are confusing me!!
haha sorry for the confusion! thing is I have a month to do a program that I feel I need to do to lose the fat, after that, a partner of mine who will be in his basketball off season is starting a bulking phase with me.. so I thought why not do a full month of cardio to get to the level of body fat that Im comfortable with. And yes, I might take a hit in terms of not doing any resistance training, but in the end I just want to get rid of the fat first and now is the opportunity to do so!
So i think I might just do 2nd month of insanity
Also is it okay if I just stick to the sort of diet as I did for fat shredder in p90x? 50-35-15 protein carbs fats? on 1800 calories per day?
hahah i apologize for the confusion though :P
Ah, okay now I’m up to speed Justin! Yes, you can do month 2 Insanity workouts on a fat shredder diet. No problem! Go for it.
I am 15 years old and i play basketball my dIly total today was 1,936 calories , 93g of protein, 262 carbs, and 61.5 g of fat. I think that my carbs and fat was a bit high. What do you think?
Your carbs and fats are WAY higher than a fat shredder % would want them, and your protein is WAY lower. Are you trying to hit fat shredder %?
i’ve been following the diet as best i can, just wondering is it safe to mix Optimum Nutrition’s Gold standard whey protein with Shakeology?
Absolutely Luis! I always mix a scoop of whey protein with my Shakeology.
thanks coach
Hey Coach,
According to the P90x Nutrition Guide, I should be consuming around 2400-2500 calories a day (22 y/o, 6′ tall, 157 lbs, 11% BF). My goal is to drop down to 8% BF, but I don’t want to lose too much weight — in fact, I wouldn’t mind to gain some. So, am I right to consume 2500 calories a day if that’s my goal, or should I drop it a couple hundreds, contrary to what the Guide book says?
Hey Nick, start off by going lower (2000 cals or so) until you get your body fat where you want it. Then you can up the cals for muscle building. Read my article “body fat vs. bulking up” in the nutrition all in one for more details = http://teamripped.com/my-nutritionsupplements/nutrition-all-in-one
hey Coach,
i have a question about how long time you should take to eat a meal. for me, it sometimes takes well over 20 minutes. is that ok or should try to eat faster, does it make any difference?
That’s fine MC, it makes no difference.
thanks for answering so fast