The P90X Fat Shredder diet is where 90% of all people start their fitness journey (hey, most of us have body fat we need to lose and that’s job #1). Sure, there are a few skinny folks out there that never need to do the Fat Shredder, but they are not the norm in the fast food, sedentary, processed food world we live in.
And for those who stick with the Fat Shredder diet and get their body fat close to their goal, the next phase is to switch to the Energy Booster Diet. This diet has different macronutrient ratios (40p/40c/20f).
At the start of the year, I posted some new sample days for the P90X Fat Shredder plan at 1900 calories. By this time, it you’ve been with us since January, you very well may be ready to move up to the Energy Booster diet. The rule of thumb is to stick with the Fat Shredder until your body fat is about 2% from your goal (everyone’s goals are different so it’s up to you to decide how ripped your goal is).
The goal of an Energy Booster diet is not to lose a ton of body fat. It’s also not to bulk up. It’s to maintain your weight, while giving your body more fuel and energy than you were getting on the Fat Shredder diet. You will slowly add strength and muscle, while slowly melting a bit more body fat. The Energy Booster diet is something you can stay on forever if it suits your body.
I just posted a pretty extensive article on finding your maintenance calorie need. Make sure to check it out HERE. It seems for many people that 2400 calories is a nice transition from their first deficit with Fat Shredder (often under 2000 calories). I have again recorded two weeks of sample days, it’s my P90X Energy Booster Sample Diet. I discussed what I was doing in depth in an earlier article called, Energy Booster Meal Plan.
My 2400 Calorie P90X Energy Booster Sample Diet
For this round of sample days, I moved to the P90X Energy Booster percentages. That is where you get 40% of your overall calories from protein, 40% from carbohydrate, and 20% from fats. Each sample day use 2400 calories as the target (for help setting up MFP, check out MyFitnessPal Set Up). What you’ll notice whenever you add more calories and increase your carbohydrates is that it’s easier to include a larger variety of food. You can look through my P90X Energy Booster sample diet and see that I even have included Chick-Fil-A for lunch and even Qdoba. I also have a pretty typical Sunday dinner of pot roast.
Wow! Eating at the Energy Booster Diet doesn’t seem hard to maintain, does it? You get lots of awesome options! YES! Exactly! But you still have to plan and track what you eat to be sure you are hitting the right totals. As long as you are tracking, these types of meals are easier to include from time to time. You will have to make some changes in your day and reallocate your calories depending on what you choose to eat.
Next you’ll see that during the first half of my P90X Energy Booster sample diet I did not use the P90X Results & Recovery. This is to give people that may not use that supplement some examples. The last week is where I included R&R in my sample days. What should jump out to you is the fact that if you’re using R&R you will need to limit some carbs later in the day.
Download My 2400 Calorie P90X Energy Booster Sample Diet
You can download a PDF of the my 2400 Calorie P90X Energy Booster Sample Diet. I “printed” a report of two weeks and saved it as a PDF. This time I was able to place one day on each page, so the document is 14 pages long. Click the graphic below to open the PDF and then click “save.”
Consistency is Still Important!
Just like I told you with my Fat Shredder Sample Diet, at the end of the day this will work if you are consistent!!! You have to do this day in and day out! There are so many times when I have been trying to help someone and it finally comes out… they aren’t consistent. “Well I go out with friends on the weekend.” Or, “I have a cheat day on Saturdays.” That doesn’t cut it. If you are not precise, if you are not accurate in your tracking, and if you are not consistent, it won’t happen the way you want it to (and it may not happen at all). You are eating more calories now so the risk to go even further over is greater if you are cheating on your plan.
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
