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:
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:
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:
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:
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!
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.
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.
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?
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?
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.
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.
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?
I'm in that last month of P90x and I feel as if I've hit a wall with losing weight. I've been on a 1900-2100 cal/day diet for the first 60 days. I've dropped to about 14/15% body fat from 25% and lost about 20lbs of fat but is seems like the last 2-3 weeks I've been stuck at the same weight 195-197lbs. with no body fat change. I've read about people upping their calories and actually losing more weight. I'm wondering if I may have hit that point. I'm a little worried about doing that because my goal is to get sub 10% body fat. Thanks for your advice.
Having a real issue hitting my protein quota's every day, and I always seem to go over on sugars. I prepare all my lunches for the week with 6-8 oz of protein 1/2 cup brown rice 1 cup of veggies. Breakfast is where the bulk of my sugars come from i think. I usually have 2/3 cup of frozen fruit 1/4 cup of oats 1 1/4 cup almond milk 1/4 cup of fat free plain organic greek yogurt 1/2 a banana. Do i need to cut the fruit way down or do the sugars matter that much? Im always around 1900 calories but may macros end up around 44-50% carbs 30-35% protein 20 or less fat.
yesterday, for the mayweather fight, i broke my diet big time! Ate 1/5 of cake and almost a whole can of chocolate cookie ice cream. I have found that if you let yourself cheat like once a week you'll keep doing it and each time more frequently and increase the cheating slowly.
So from now a big decision i have made is i am NOT going to cheat anymore(no excuses are allowed like i miscalculated the while weighing my food because "it should be cooked and i enter it as uncooked in myfitnesspal") : so either i make it without cheating or i cheat, just once more, and i am going to quit dieting. This is really significant because i have invested a lot of money on this. So i am positive i will stay on charge with this big decision.
coach wayne, when you are reaching your goal (5 % body, not yet there but wondering because i got to be prepared) on fat shredder, should i wait until i reach 5% body fat and then turn to Energy Booster? or should i stopped the fat shred!der at 6% bf and go to energy booster. This is due that i read that you keep losing weight after FS. And after 5% bf, i think, it would be dangerous to go below that right?
when exactly should i stop FS, or at what Body Fat should i stop it?
if you have written about this please send me to the articles, i couldn't find any articles about this myself
Hello coach, well first off I followed your guide and lost 15lbs, and soon after I fell off the wagon and in the process I gained 5lbs,is there a forum or something like that, that can keep me accountable? Another thing is that is it possible since I fell off the wagon that my metabolism has slowed down? If so, how can I speed it up again?
I was looking for the perfect lunch cooler to carry all supplements and food when you are outside all day so you cannot cheat!; and i think i found it. It's perfect for a day on campus or for a day outside. It's call 6 pack bag. Maybe Coach wayne use it too since i saw many ripped people give a review on youtube, check it out!
Having a hard time getting to my 2000 calories for the day...any recommendations on good snacks I can eat during the day at work that are easy and don't have really any sugar?...I'm eating my 5-6 meals but I always am still under 2,000?..anything unprocessed...please help!!
@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).
@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!
oh jaja forgot the link talks about glycemic index food is what most interest me and how it give you tendencies to eat more. I read an article of coach wayne and here it give you more info about + other tips for dieting
@Dan Power You could cook up extra chicken and munch on that. The problem with unprocessed food (if it's a problem LOL) is that isn't not always quick. Especially for protein sources. Fruit is fast, but that has more sugar. Almonds would be great if you have fat left in your budget. Beef jerky can be minimally processed. Cottage Cheese too.