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:
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 =
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:
My 2 week sample log of Fat Shredder days on MyFitnessPal
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:
I also have a whole section of this site dedicated to a Whole Food Plant Based Diet (Vegan):
You’ll also need to know if the plan you start off with is meeting your energy needs and helping you reach your goals:
Oh, and what about cheat meals and healthy snack options? I’ve got you covered there as well!
To Cheat or Not (Cheat Meals)?
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:
Wow, all this healthy food must end up costing a ton of money, right? Read this!
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:
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)
Body Fat vs. Bulking Up (Big Ripped / Small Ripped)
And just when you start to feel overwhelmed, there is a light at the end of the tunnel!
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!
JUSTIN123 If you try to maintain overall weight while losing BF, you are in for a slow process. I recommend shedding the BF (deficit and Fat Shredder) and then working on lean gains. If you want to look at maintenance, check out: www.teamripped.com/finding-your-maintenance-calorie-needs
Chris, I would suck it up lol. 1900 isn't that crazy of a deficit from 185. If you want to plan a snack in, just track it. Your post workout sounds good too. Carbs and protein is a winner.
Awesome thanks! So protein and carbs, should I take them during the cool down of a tough workout or after stretching and ab ripper are over?
Hey coach,
Couple questions for you. When doing fat shredder I find myself hungry at times throughout the day. Is that expected? I weigh 185 doing 1900. Should I snack on a cheese stick or almonds to hold me off when I start to feel uncomfortably hungry? Or just suck it up. Also, after the tough workouts like chest and back do you recommend taking postworkout supplements (I use whey isolate and Vitargo) during the cool down or wait until after ab ripper? Thanks!
I'm doing fat shredder but now closer to maintainance level because I want to protect muslce loss more. Is that a good ratio to slowly build muscle and slowly burn fat? im 185..Used to be 205 but I've hit a plataue once I got to 185 after doing fat shredder for about 4 months now and I have stayed the same weight for about 3 weeks. Is the maintaince deficeit still effective to build and burn?
Chris, maintenance calorie level is what will help you maintain weight. The reason you move to 40/40/20 is because with greater overall calories you can have less of a percentage coming from protein. If you go to a maintenance level, you can slowly build and lose. It is slow though! If you think you are further than 2% away from your goal BF%, then dig in with FS and deficit and really dial it in.
Hey Coach I am 147lb on day 65 of p90x and am having trouble recording my bf....the guide on here says im below 7% and ive been on 1600 cal for my first 2 months of p90x 50/30/20 ive just upped it to 40/40/20 on day 60 for a bit more energy..but i. Still pretty depleted all the time.. Just wondering if i up my cals to 1800 will it effect the last bit of bf i wish to loose (5-6% to get them wash board abs)
Ben0121 I think 1800 would still be a deficit. Check to make sure at www.teamripped.com/calorie-calculator There is also a post coming today that will be helpful... so keep an eye out for it.
@CoachWayne thanks for the reply coach, have just read your post about maintenance, 1800 would be around a 550 deficit for me. Whats getting me is the jp3 body-fat calculator is telling me I'm around 7% bf i keep getting different readings I've got some callipers both manual and digital. Im happy with my physique its just my abs are not as defined as some with similar bf?? Im unsure if its the deficit what is not fuelling enough to build the muscle or its the last bit of skin around my stomach in which the fat shredder deficit will help remove... Please help? Any advice would be really helpful.
Ben0121 The fastest fat loss would be to say where you are. If you work up to maintenance your fat loss will slow is all. I would stick it out for a few more weeks at 1800.
hey coach,
i have a friend who has asked me for some nutritional advice help to lose weight. We did the calculations and her RMR plus daily activity burn works out to be 3000 calories. I recommended a 500 calorie deficit and am working on a modified fat shredder (2500 calorie) guide for her to follow. Am i on the right path to help her?
LeeBuxbaum I would go lower than 2500 for a woman. The potential for weight loss is greater. Most guys with a maintenance of 3000 still will be 170-180 after cutting. Women typically want to lose more. I would go 2000 at the most. Did you use www.teamripped.com/calorie-calculator
CoachWayne no, i used the formulas in the P90X nutrition guide but i will use yours. I should still use the FS guidelines for fat/carb/protein right?
LeeBuxbaum Yes, still use Fat Shredder. That is really close to my sample days. Feel free to check out: www.teamripped.com/fat-shredder-sample-diet
Coach, from what I can tell from reading about calorie intake, protein/carb/ fat %'s, fat shredder, mfp entries and ms. Ripped info, a 5'9" woman should be shooting for 1200-1400 cals a day. Looking to lose 25 lbs. am I on the right track.
PJs Exactly. That Ms. Ripped example is a good one to follow and modify. www.teamripped.com/ladies-fat-shredder
@CoachWayne, I am so glad to have found this because for the last year everyone has said 1600-1700 and I was maintaining. For the last 4 days I have done this and am down .5 lb so far!
Hey I could use a little help diet fats I able to dial back to where it needs to be carbs are the problem I am getting 135 g on average and 181 g of carbs I do get 20 g of fiber daily so that goes into it and am trying to cut carbs as much as I can.
Darkhand44 You are tracking with MFP right? Then look at the foods that are adding carbs and fat and delete them! I would first go through your day and add in your protein sources. This will use a little carbs and fats (that come with the protein) and then go back and build you meals around those portions of protein. If it doesn't fit in your macros, don't eat it.
Thank you so much for the detailed information on MFP, calorie ranges and protein/carb/fat % 's for women. This info is just what I needed to clean up my diet. I am about to start 2nd month of p90x and my diet has been less than perfect, but after reading so much on this site last night, I am on track and today was 46/30/24! Coach Wayne thank you.
It has been one week for me on Fat Shredder and i am feeling GOOD!! Starting to see some changes too.
hey coach, what is the link to the homemade bread web site again? I love this homemade wheat bread.
CoachWayne LeeBuxbaum thanks
Hey Coach,
Can you help me with 2 questions? I have completed a round of p90x and just completed insanity. I am about to do a 3 mile Spartan obstacle course in about 1 month. I have the insanity deluxe package. I was thinking to do insanity upper body weight training with insanity to prepare for the race. Also, I am currently 170 lbs (from 195), i am 5 ft 9' and have about 16% body fat and want to adventually get to shaun T's 5% !
1. What do you think is the best way to incorporate Insanity upper body weight training with Insanity during this training regiment?
2. The more important question: Considering that I want to lose body fat while training during this month and going forward, do you think I should follow the Fat Shredder phase or Energy Booster phase of P90X and what calorie count (level 2)?
FYI: MY ultimate goal is to be 180 lbs and shaun T's ridiculous 5% body fat and ripped! lol
Thank you very much in advance !!
Matt, I would follow Fat Shredder, track everything, and use a deficit that works for you (www.teamripped.com/calorie-calculator). Cut your BF first and then worry about adding mass. For where to add UBWT, check out: http://teamripped.com/wp-content/uploads/2010/08/Insanity_Calendar.pdf You can use it place of any resistance routine.
CoachWayne
Coach,
Thanks for your help. I will bring it !
Hey Coach--getting ready to start my first "rest/recovery" week in P90X. Glad to be close to the 30 day mark. I know the week is still fairly active, but probably not as calorie-burning as the normal weeks. With that, if I am following the fat shredder plan, should I be lowering my calories at all during that week to like 1800 or something to maintain the deficit, or should I stick at 1900?
Ian, you can go to 1800 or stay at 1900. It is still a week where you should be pushing yourself and you want the calories to allow your body to recover. Either way will work well. Congrats on phase 1 coming to close. BRING IT!
Coach Wayne.
When i am computing my macro nutrient calories (Fat grams time 9, Protein grams time 4, and Carb grams times 4), my total daily caloric intake is always less than my macro nutrient calorie count. How is that possible?
LeeBuxbaum With MFP, that could be bad entries. People mess up numbers a lot. Then for some foods, they don't count fiber as calories. That will change the carb total without changing the calories (soluble fiber still has calories). Just get close and check those labels.
Hey Coach,
I see in your 1900 calorie diet your not including the recovery drink. Did you not take it in this diet? Also, I take fish oil 3 times a day which is 25 calories a serving. Should I take that into consideration on myfitnesspal? I'm trying to maintain a 2100 calorie diet.
Chris, for me starting at 252 lbs, 1900 calories was a really big deficit. I knew that if I earned the R&R with tough workouts, that it was worth it. So I didn't track it. It really depends on how big of deficit you are running. If you are only using a 600 calorie deficit, I would track it. If you are 1000+, then I wouldn't worry about tracking it. You can track that fish oil as well.
Coach I wanna star X2, I'll do in my first phase with 1,900 calories... but how many calories is better for phase 2 and 3?
Julio Silva If you still have BF to lose, stick with 1900. Check out: http://teamripped.com/tweaking-calories-and-macros/
CoachWayne,
I'm currently on day 6 of week 5 of X2. (Headed to your Hall of Fame!) ; ) Today I had the six month smile braces put on and was told not to eat anything hard or chewy. I've followed your 1900 calorie diet including beef jerky, almonds and pure protein bars, etc for quick snacks at work, but was told practically not to eat those things now. With the added bite guards I'm not able to even chew a string cheese. So with that being said and you being an orthodontist would a liquid diet be my only option so the brackets don't pop off? I'm rocking with this program and will do whatever it takes. I currently use Shakeology, Isoflex Whey Protein (which you should check out...I'm a chocolate lover and this stuff is better than ISO-100!) and AMP Wheybolic 60 as my liquids. I can use my blender for home use, but any suggestions for quick snacks at work to keep succeeding with my program with my new obstacle?
JeremyMann Hey Jeremy, good luck with the braces! The first few days are tough cuz your teeth will be sore. But after just 3-4 days you'll find that you can eat most everything again (with the exception of very hard things like ice and hard candy or very sticky candies). So for the next 3-4 days until the soreness starts to fade, you'll have to go with Shakeology, protein shakes, oatmeal, peanut butter, and mushy types of foods. Keep bringing it!
CoachWayne JeremyMann
Thanks Coach Wayne, you're the man!
holy cow, coach, dinner from the 1900 calorie plan is ALOT. I couldnt finish it all.
CoachWayne I feel like a little kid...i finished my dinner !! I had to doctor the chicken up with some mustard and sort of stir fry, It was very good. My chicken breasts are dry. we cooked them in one of those bags for oven roasting a turkey. They were juicy when i took them out of the oven but, now they are dry. Any tips? I also received my (your) supplements today ! Thanks again for all your advice.
Hey Coach Wayne ! Today I started following your 1900 calorie nutrition guide to day and so far i am loving it. I am doing your January 1st meal guide. I finish up Body Beast this week. Then on to P90X again, with a vengeance this time.
Hey Coach. Should I be concerned about sugars in veggies? I log everything on MFP. I eat ALOT of veggies (onions, carrots, peppers, etc.). I'm always way over on grams of sugar per day. What's your recommendation? Thanks.
Dan, no just make sure that you have the overall carb budget for the, and you will be fine. Veggies are awesome and pack a lot of fiber too!
hey Coach , how u doing ?, hope good :) , i started p90x as i told u before , and im about finishing phase 2 , but i dont feel that big change in body shape , so do i need to do fat shredder to lose the fat covering the muscles ?! , and if i followed that plan do i need caloric deflict to match it , or i can lose those fats doing fat shredder while maintaining same weight ?! , my second question , do i need to shot for max reps in pull ups or do in bet. 6 to 8 reps , third and last :D , there's really some high reps exercises like " 21 " , do i need to do same reps or do mass gain range (6-8) ?!
Mohammed Hamdy For pull ups, always do MAX reps. Get as many as you can and really focus on form. For nutrition, yes Fat Shredder and deficit are what you need to lose body fat. If you are close to your BF goal, then you won't have to be on FS for long. Check out: www.teamripped.com/calorie-calculator
Hey there coach. I have a question about what diet and supplements I should take because I am still a 15 year old kid that's still growing. I want to maintain a good diet, but I don't want to go crazy and buy some expensive items (I can't afford it and my parents aren't going to buy everything for me).
Chris Kang I can't really offer you much help man. Being 15, your needs are different than that of an adult's. I would not feel comfortable giving you advice. You should talk with your doctor before taking any supplements or changing your diet. Check out: www.teamRIPPED.com/4-adults-only/
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My question is about the calorie deficit... if I currently weigh 175 and I want to maintain this weight yet get rid of extra points of fat.. does it make sense to be on a maintenance number of calories or still go on a deficit. I was thinking that its smart to stay on maintenance but still eat on the fat shredder diet. what do you suggest?
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