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My Nutrition Tips / Sample Diets

NUTRITION is the most critical part to getting the results we are after. If you want average results, put in average effort on the nutrition. If you want AMAZING results, commit to the nutrition. Want to build muscle? You need the right nutrition to make it happen. Want to lose body fat? You need the right nutrition to make that happen too! The workouts are set for you. You just push play! But what about the other 23 hours of the day? You have to take those 23 hours just as seriously!

The purpose of this page is just to provide a “HUB” where I will link all the info you need to become a MASTER of your nutrition. I want all of teamRIPPED dialed in for success — “X”treme success!! While every workout system comes with a diet guide, I have found the P90X guide to be far superior. For those of you who have both Insanity and P90X, use the P90X guide as the basis for your nutrition. It is more comprehensive and detailed, plus it serves as the best method for developing a long-term nutrition strategy that can last you the rest of your life, no matter what fitness program you are doing.

So here’s the goods! What you need to succeed! ……

Here’s a recent Youtube video I did that summarizes my approach to nutrition and supplements, so check this out for starters =

I hope that gives you a good overview.  But that’s just the start!

Now, the link below is the P90X Excel Spreadsheet, which includes the Nutrition information you need to determine your starting point, calories, phase, and foods that fit into the categories:

Excel P90X Spreadsheet (with Nutrition and Workout sheets)

Next, you have to know how to really understand the approach to the Nutrition Guide (this is where we take what P90X has given us and we take it to the next level for Maximum results!). To do that, you need to read a couple articles I’ve written on the topic:

Dialing it In

The Nutrition Guide

Why I hate the Portion Plan

Nutrition Tracking

Round 1 Nutrition

Math Class

You also need to learn that we are after a change in BODY COMPOSITION, not just a change on the scale.  Watching the scale every day gets some people discouraged, even if they are in fact making a lot of progress.  This is because as they get fit and strong, their lean body weight (muscle) goes up, while their body fat drops.  This is exactly what we want.  That’s why it’s important to track our body fat, rather than just our weight.  We want to get rid of unwanted body fat to reveal lean, toned muscle underneath.  Here’s how to measure your body fat =

HOW TO MEASURE BODY FAT

Once you understand these aspects of the nutrition and have your mind set on success, you need some sample diets to use as a template for creating your own personal diet that suits your tastes and your calorie and percentage goals. After doing multiple rounds, I’ve developed a few different diets that are great for a variety of goals. So use them as a launching point for your own plan:

Custom Calorie Calculator

My 1900 Calorie Diet

My 2 week sample log of Fat Shredder days on MyFitnessPal

My 3,000 Calorie Diet

My Bulking Diet

Once you’ve got your plan, it is critical to STAY ACCOUNTABLE!!  You can join me on MyFitnessPal to see exactly what Coach Wayne is eating every day (LOL) and hold yourself accountable to me and the rest of the group.  Learn more about MyFitnessPal by CLICKING HERE.

And once you think you’ve got your nutrition figured out, it’s also critical to get a plan for your supplements to help you maximize your results, fat loss, and muscle building.  That’s where my reviews of my FAVORITE supplements comes in:

MY FAVORITE SUPPLEMENTS

I also have a whole section of this site dedicated to a Whole Food Plant Based Diet (Vegan):

Vegan Articles

You’ll also need to know if the plan you start off with is meeting your energy needs and helping you reach your goals:

Energy Balance

Hungry?

Full?

Oh, and what about cheat meals and healthy snack options? I’ve got you covered there as well!

To Cheat or Not (Cheat Meals)?

Snacking Well

Eating Out

Fat Shredder Foods

Good Carbs / Bad Carbs

And what about timing your meals in relation to your workouts? When should you take protein powder? Do you need to eat before workouts? Here’s your answers:

PROTEIN FAQs

Protein and Fat Loss

Fueling Before Workouts

Fueling During Workouts

Eating Often

Wow, all this healthy food must end up costing a ton of money, right? Read this!

Healthy on a Budget

And then, finally, as you work on dialing in your nutrition over the course of your transformation, you may run into some obstacles, like a plateau. That’s when it’s time to switch things up a bit to keep your metabolism moving and to push toward the results you want. To research more about breaking out of plateaus, and what terms like “starvation mode” are, read these articles:

Zig Zag Diet

Maximizing Metabolism (Starvation Mode)

And then there are always some other nutrition-related topics you might be curious about:

Nutrition Tracking Tools/Equipment

Road Warrior (traveling a lot)

Shift Work (irregular sleep and work schedule)

Stubborn Belly Fat

Smaller is Stupid!

Body Fat vs. Bulking Up (Big Ripped / Small Ripped)

Loose Skin

And just when you start to feel overwhelmed, there is a light at the end of the tunnel!

Coach Cheats!!

I hope this all-inclusive, one-stop-shop for your nutrition needs is helpful! When you aren’t sure where to find some of my nutrition tips, remember that I’ve got them all linked here at the “Nutrition All-In-One” page!

701 comments
Cory2346
Cory2346

I also got the fat intake from different body types i did mine based on endomorph


Cory2346
Cory2346

hey coach i was thinking about switching my diet up a little bit because i feel like 35 grams isnt enough fat for me any more it worked at first thanks to you because i went from 165 to 138 but now ive hit a plateau and feel like im not losing barely any weight i'm always in the 135-140 range for my weight.  The calorie intake will still be the same but i did some research and calculated my needs and came up with this. First off my measurements:


Height: 5'5

Weight: 138


Now for the diet plan:

Calorie intake: 1638

Protein intake: 150

Fat Intake: 50

Carb Intake: 147


It was kind of weird because the fat intake is close to a bulking diet but fats do keep me full throughout the day and i feel like i dont have to eat more but my question is would i still lose weight because im in a deficit.


Feel free to correct me on anything or add some research that you've done and add it to my knowledge.

Thanks coach

Lee
Lee

Hey Coach,


In terms of Carbs and Fibre...  Do we subtract the fibre from our carb calorie count? If i am having 200 carbs a day and 30g of fibre this ultimately means Im having 170g of carbs.. so do I need to have 230g of carbs a day to make up for the 30g of fibre that is deducted from my carb count? or do I just remain at 200g carbs overall which includes fibre?

Matt
Matt

Hey coach,


  I am currently going into week 9 of p90X,  I am 5'10' and started the program at 193lbs, I currently weigh 173. I am super stoked about being down 20lbs, but I Really  want that ripped look after this last phase. I measure body fat with calipers and my lower belly goes 13-16%. I have been on fat shredder for 2 months at 1400 calories.  Should I stay with the fat shredder at 1400, or switch to the 40/40/20 or 20/60/20. or even stay with fat shredder? I am a little confused......

BK1776
BK1776

Hi Coach, I have a question for you.  


First of all, thank you for the constant updates and articles on your website.  They are always informational, motivational and help me keep going! 


I am on day 79 of P90X.  I am 6ft 1, and my starting weight was 201lbs.  On day 65, following the fat shredder 1900 calorie 50P/30C/20F, I was down 31lbs weighing 170.  Now, on day 79, I am up a little to around 174.  Im just a little confused.  I have been STRICTLY tracking all of my nutrition, but I will admit that on a few days after day 65, I have gone over the calorie intake by 300-400 (I know, I'm bad), all while remaining in the 50P/30C/20F percentages.  I haven't had any "cheat meals" (and by cheat meals I mean fast food, fried food, candy, soda, etc.), except the few days on the extra calories, which the calories were extra protein or vegetables.  Working out and giving it all I have got everyday just makes me really hungry sometimes.


I was wondering if this weight gain towards the end of Round 1 is normal or if I am experiencing the consequences of these few days of excess calories?   


Also, after this round is done, I don't want to stop and fall back into my old habits.  If I am wanting to continue Beachbody workouts and am more concerned with lowering my body fat percentage, should I try insanity, or like a P90X/Insanity hybrid or P90X3?  

Thanks again and have a blessed day!

BK

Kwabs
Kwabs

Hi Coach, I'm near the end of my first round of P90x, but I realised that my right thigh is smaller than my left one (my left leg is my strongest leg), is it because of some kind of unbalance with the plyometrics or legs and back workout? And if it is how can I make it right?

Thanks

RichieSt
RichieSt

Hey Coach! I have done P90x before and had great results. But I always felt hungry wich led to bing eating and I felt hey anxious and fatigued all the time. I stopped working out for a while and gained about 10 pounds from eating crappy. I am eating a lot right before I go to bed, I know it's horrible but if I don't I feel very anxious, also I feel fatigued and tend to bing. Iim 34 about 145 and 5'5. Probably around 10% body fat if I had to guess(maybe a little more or less)

I'm starting p90x on Tuesday against and want to do everything properly and get in the best shape of my life but also I want to get very healthy. I wanted to know if you had any tips on how to help prevent these issues. I also am trying to eliminate caffeine. I want to get in the greatest shape and health of my life but keep starting and falling off because of these problems. Thanks

Kwabs
Kwabs

Hi Coach, I'm currently on a very tight budget but I've managed to get shakeology, I also have the amazing grass green superfood. Can I use use both of them on different day, e.g.  I have shakeology today and AG tomorrow, or take one of them for a week and switch to the other the subsequent week?


Thanks

Kwabs
Kwabs

Hi Coach, I'm still on the fat shredder in p90x and I'm using the insanity pure cardio and max cardio conditioning to replace plyometrics and kenpo x for rapid fat loss. Do u think its right?

Also, coach, I have bread for my lunch normally but your "1900 cal diet" article sated that we should avoid bread. Should I stop having it then?


Thanks a lot

Kwabs
Kwabs

Hi Coach

I read your articles about shakeology and the fact that it helps fat loss. But Coach I live outside America and so i have no access to shakeology. Im on the fat shredder so could u pls suggest a healthy alternative (even though u say the shakeology has no alternative)

Thanks

Cory2346
Cory2346

hey coach came back for the report of 1 mr vortex and i ve got to say it was really good. I have never tried 1 mr so i cant compare it to that but i can compare it to c4 and im not sure yet i want to get a couple more days in of taking the pre workout to get a better understanding of it so ill report back in a couple days.

Kwabs
Kwabs

Hi Coach, I'm in week 4 of p90x and I normally work out in the evening, around 6:30-7pm and its 30-45 minutes after dinner, is that ok? (without burning what i'd just had) or is it better to do it in the morning (I am still on the fat shredder)


Thanks

Sergey_
Sergey_

Coach, I have a question about cappuccino. I drink it every morning - it is homemade: just black coffee and 1/2 cup of 2% fat milk, no sugar. Does P90X diet allow it? Or it is better to exclude this drink. I can live without coffee, don't get me wrong.

Cory2346
Cory2346

i gotta say i can push through the workouts any day but it was had to turn down that mcdonalds burger my brother offered me lol.

Cory2346
Cory2346

coach do you know the macros for 2 medium sized pork chops. i was worried i went over my fat intake i tried to stay away from the fat parts on the pork chop and eat the actual meat on it. i really dont know if that decreases how much fat i took in i was at 16 g of fat before i ate it.  im on your fat shredder diet so im trying to hit 35 g a day. 

Thanks

Kwabs
Kwabs

Hi Coach, I in my 2nd week of P90X and I'm loving it(though its really tough) lol!!, but I don't know if I'm doing things right in terms of nutrition. I have my workout later in the evening (around 6-7) and  I have my dinner about 15 minutes afterwards, is this good? also at college after my lunch I eat 5 hrs later when I'm meant to be eating every 3 hours, could u also suggest a healthy snack I could take without adding more carbs and cals?

Thanks

nav007_2000
nav007_2000

Hi Coach,

Need some advice on the fat shredder diet for my wife. She has started Insanity and wants to lose fat. I recommended the fat shredder diet to her and based on the calculations, her calorie intake should be 1200 cals per day. In terms of the fat shredder, should she stick to 50% protein, 30% carbs, 20 % fat?


That doesnt leave much in terms of a carb. is there a carb that you would recommend?

Cory2346
Cory2346

never mind coach i mixed a couple of foods that really dont go together and hit my macros

Cory2346
Cory2346

coach have you ever had a day where you have leftover fat and leftover carbs in your macros. for example i have 19g of fat left i can still eat but only have 19 carbs left and most meals contain fat and carbs. should i leave it be because i am really not that hungry anyways.

RaymondZetune
RaymondZetune

And if i am 10% body fat, and i want to bulk?

RaymondZetune
RaymondZetune

Hi coach, i wanted to know, when i did the p90x calorie formula, the result was 2350, so i should i eat 2400? or the 1800 calorie level 1?

Jonathan
Jonathan

Coach - I've completed the first two weeks of Insanity and gained a pound. Is this normal? I was pretty upset because I have been giving it 100% never missing a workout and no cheat meals. I'm using MFP tracking about 1800-1900 calories a day with an average breakdown of 45% 35% 20%.

My wife thinks maybe I gained the lb in muscle? My bodyfat percent did go down .5% from 19 to 18.5. My body weight is 156 and my goals are 145 with 10%.

Your website is awsome! I read it almost everyday. Keep up the good work.

Kwabs
Kwabs

Also coach, I started the P90X workouts yesterday, I did the chest and back yesterday and plyometrics today. I could barely do any of the workouts, tony and the other guys were doing like 30 push ups and all I could do was like 8 or 9, I also took much longer breaks as well, is it normal, will I get any better at it?

Pls could you also have a look at my nutrition with this link  http://www.myfitnesspal.com/food/diary/obedosei1?date=2013-10-22, thanks a lot

CoachWayne
CoachWayne moderator

@Cory2346  I think that is fine to try. Anywhere from 20-30% fat appears to be beneficial for hormone production. It's all about what you find works best for you. Over 30% doesn't show any real benefits, so I would draw the line there (so you can use those calories for carbs or fat). Let me know how you feel and how it works! 

CoachWayne
CoachWayne moderator

@BK1776  I would probably just attribute those to a few extra carbs and a little water retention. You've been rocking it! You are really dialed in. Did you check your BF or measurements too? I bet you didn't gain anywhere else.


I would go onto a P90X/Insanity hybrid or X3. You want to keep lifting in your programs. Lifting has much bigger benefits than cardio only. As you get close to your BF goal, I would also start add 100 calories a week until you hit 2300-2400 or so. You can also switch to 40/40/20. That will give you a lot more energy to push hard and really bring it. As long as you stay at or below maintenance you will still slowly lose BF while you build some muscle.


Great work! BRING IT!  

CoachWayne
CoachWayne moderator

@Kwabs  I really wouldn't worry about it. I am sure you are perceiving that more than anyone else would. There is nothing in the program that will cause an imbalance, you have equal reps for each side. Just keep going hard. As you feel really good about your form on Legs and Back, add more weight to the leg moves (especially more than Tony calls for). Just keep pushing!

CoachWayne
CoachWayne moderator

@RichieSt  If you are already 10%, you shouldn't have to take a large deficit. At 145, I would aim for 2000 calories and 40/40/20. It will still be a deficit but you will have some room to work in more food. Track everything. If you can fit a little of it in your day, go ahead and eat it. Just stick to your goals. No cheating on it. The bloated feeling form water will go away. You need to get a good month in to really be in the swing of things. Your body is going to do a lot of changing the initial couple weeks. 

RichieSt
RichieSt

Also when I try to drink water like you recommend on your videos I feel very bloated , is that regular feeling ?

CoachWayne
CoachWayne moderator

@Kwabs Sure, that's no problem. Although Shakeology covers all and more than the amazing grass... you could always save your money and just use the Shakeology. 

CoachWayne
CoachWayne moderator

@Kwabs If the bread fits in your tracking and budgets for carbs, it's totally fine. A lot of people just have trouble fitting it in and then should avoid it. 


I think adding Insanity is great! definitely stepping up the intensity of your cardio!

CoachWayne
CoachWayne moderator

@Kwabs You can look up some Greens and Reds blends. I think a popular brand is Amazing Grass. That would be a good start to mix it in your protein shakes (I have heard they don't take that great on their own).

CoachWayne
CoachWayne moderator

@Kwabs That is perfectly fine. Your calories are a big running average, so as long as you have a deficit overall, you are set. 

CoachWayne
CoachWayne moderator

@Sergey_ That sounds ok, just track the milk (it will add some carbs to your day). Or you can go to black coffee. Avoid the added sugar is smart in both cases. 

CoachWayne
CoachWayne moderator

@Cory2346 You would really have to know their weight. Log into MFP and check what 6 oz of pork loin would be. If you trimmed all the fat off, search for lean pork loin. 

CoachWayne
CoachWayne moderator

@Kwabs That is totally fine. Even 5 hrs between a meal is ok as long as you are hitting your overall goals for a day. Good snacks would be whey, protein bars (Pure Protein are lower carb), beef jerky, almonds (if you have fat left), string cheese (watch fat again).

CoachWayne
CoachWayne moderator

@RaymondZetune Then add to 2400. I would start at 2800 and see if you are gaining weight, but up to 3000 isn't bad. Make sure you are running 30p/50c/20f if you are bulking. 

CoachWayne
CoachWayne moderator

@Jonathan  It can definitely be normal. Your body is doing a lot of changing. It can easily be fluid retention. You've lost BF so that is what really matters! Keep it up and keep perfect on your nutrition. You will see lbs drop with your BF too. Dig deep!

CoachWayne
CoachWayne moderator

@Kwabs You will definitely get better. Way to go! Remember it is about doing YOUR best and forgetting the rest. Just keep at it and modify when needed.

I can't see your food journal, as it is set to private. You would have to change the privacy setting under SETTINGS > MY DIARY. Make it public. 

BK1776
BK1776

@CoachWayne @BK1776  Thanks for the advice Coach!  

I didn't check my BF when starting unfortunately, but my measurements have changed dramatically.  I have gone from size 36 pants to 31 (I didn't even know they made 31's until my I had transformed so much, that none of my clothes fit haha), lost 4 inches around my chest (need to remeasure that because it may be even more now!), and have had many other awesome changes to my lifestyle.  

Can I ask you one more question?  I have read your articles on post workout drinks and BCAAs.  I am trying to understand more what BCAAs are, their benefits, and when to take them.  A guy at GNC highly recommended take them during my workouts, and I have started for 3 days now.  I feel that they are helping my recover better and have more continuous energy throughout my workouts and after I am done.  

The "health expert" at GNC said I should drink them throughout the day.  The product I purchased is Royal Sport Ltd. CHARGE.  Do you have any opinion?  And also, for a post workout drink, do you still use Beachbody's R&R or have you found some other recovery drink that might work just as well?

Seriously, thank you so much for all you do for us people looking for information and inspiration.  You go above and beyond the call of duty, and I thank you.  

Have a blessed day!

BK

RichieSt
RichieSt

@CoachWayne @RichieSt  thanks for the reply. I actually just came off an injury and will be starting tomorrow. I misplaced my my body fat tester  but i would estimate now I am about 15-20 % body fat.

 I really want to get in great shape and health. I love the lean look but I want to keep some size to. Also any advise to eliminate those late night cravings and shakieness from the transition.

CoachWayne
CoachWayne moderator

@Kwabs Looks dead on man! That is great. Now do that day in and day out. Be consistent and you will be on your way to an awesome transformation. Great work!

Cory2346
Cory2346

@CoachWayne @Cory2346  just found at the percentages and the fat is pretty much right there at 30% like you said.  I really feel this is going to stop me from feeling like im hungry and maybe even give me some good results.I'll check in and tell you how it worked for me in a week or two. Thanks for the help coach.

CoachWayne
CoachWayne moderator

@BK1776 BCAAs are essentially pre digested protein. Great for recovery and during your workouts. You will get amino acids through your normal diet the rest of the day. You don't need to sip them throughout the day. BCAAs are just the fastest way to get amino acids in your body. That is why they are useful during a workout. 

CoachWayne
CoachWayne moderator

@RichieSt I would start at 1700-1800 and Fat Shredder then. Get rid of the BF. Plan something you like in the evening that is high protein: cottage cheese, egg white omelet, whey shake, etc. Just stay locked in and give it a couple weeks. You will get in a groove. Make each day count. 

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  1. [...] and it is just one of several articles with lots of info about Nutrition (many linked here http://teamripped.com/nutrition-all-in-one).  I often think about my nutrition background as “Before Wayne” and “After Wayne.”  It [...]